I did a VauxWall session which I failed to log.
13 June
Sutton bouldering, 90 minutes. I am clearly improving I was which were once hard are now easy.
I am ocurrently n 18,000 steps, so will be close to 20,000 by the end of the day.

14 June
1 hour yoga.
Rowed 8.5 km in 39.32, or a 2.19 pace. This is slightly faster oacedvthan my other recent long rows.

15 June
Warm-up.
500m row in 1 minute 49. I was on track for a fast time, but I got tired.
Lifting.
3 sets of 5, bench, 55 kgs
Worked up to 1 set of 3, deadlift, 135 kgs. I weigh 72, so this is getting close to 2x bodyweight.
Facepulls

This felt good - the bar moved quickly in all sets for all exercises.

16 June
100 kettle bell swings with a 24 kgs bell.
5 mile walk in God's country (Norfolk Broads).
4x1.5km rows. 3 minutes rest between sets. Best time 6 minutes 29, around 2.09 pace.

17 June
Went bouldering, at VauxWall East for the first time. It went well - I mailed alit of v9, v1 and,v2s. There was one v2 I got close to, but didn't make. So it's my project for the next time

I got 15,000 steps in addition to the climbing.

18 June 2019
Got a cheeky lunchtime lifting session in.
Squatted 85 kgs, 3 sets of 5.
Benched, worked up to 1 set of 3 @60 kgs
Facepulls
Weight: 158 pounds. It appears I am not very good yet at eating at maintenance. I've been targettting 2,200 calories, which I suspect is still a bit too low.

18 June (continued)
Rowed for 25 minutes, at 2.18 pace.

19 June
19,000 steps and 90 minutes' bouldering.

24 June
16,000 steps and 90 minutes bouldering. I mailed pretty much all the v2s I tried. I guess this means I should start trying v3s....

I went to a festival for the weekend. My weight this morning was 158 pounds, so no damage was done, which is good.

25 June
Lifting.
Bench - 3 sets of 3, 55kgs. I failed 60, for some reason.
Deadlift - 140kgs, 1 set of 3. I weigh 72 kgs, so I was reasonably happy with this.
Facepulls.

26 June
Underwater hockey, with snorkeling, for 1 hour. Bloody tiring. I scored three times, which is slightly worse than my previous attempt at this.

27 June
23,000 steps. Also did 15 minutes' rowing.

28 June
1 hour yoga over lunch.
Lifted in the evening. Squat 3x3, 90kgs.
Overhead press, 3x5, 35 kgs.
Facepulls. I am still weak.
Weight: 156 pounds.

29 June
16,000 steps. 8k on the erg, in 39 minutes 30.

I have my first scuba dive in a while tomorrow.

30 June
45 minute scuba dive in a quarry. My buoyancy and air consumption were both pretty good

I went bouldering in the evening. It was hard - I lacked energy.

1 July
16,000 steps. 9k row, in just under 45 minutes. I was sliw, but it was sauna- like.

2 July
Bouldering. I got a stack of the stuff which had eluded me to date. I think they were mainly v3s.Ir was a good session.
75 minutes. I also got 16000 steps.

4 July
Lifting.
55kgs, 3 sets of 5, bench.
80 kgs, 3 sets of 5, squat.
Facepulls. I did a minor reset, as my last lifting session felt hard.

5 July
One hour yoga over lunch.
I am bouldering this afternoon

I thought I would make a health post as opposed to a fitness post, about diabetes.
TLDR version
Fat? Cut.

My diabetes is in remission.

Longer version
I was diagnosed with Type II diabetes 3 months ago. I had been overweight for a long time, but I've never been obese.

Diabetes is high blood sugar levels caused either by insufficient insulin (Type I) or insulin resistance (Type II). Mine was Type II.

Glucose levels are volatile. Hence a good measurement is Hb1AC. This is what percentage of hemoglobin cells have been used in transport of glucose. It gives a weighted 3 month average view of glucose level. A value of 48 mmol/mol or higher indicates diabetes, and 42 mmol/mol or higher indicates pre-diabetes.

My understanding of the typical mechanism for Type II is that visceral fat covers the liver and pancreas. When this happens, insulin resistance starts. Initially, beta cells in the pancreas increase insulin and so blood sugar stays in the normal range. However, the process eventually damages the beta cells; then blood sugar levels start to rise with no process for stopping it.

Received medical wisdom is that insulin resistance cannot be reversed; however diet and exercise can help prevent further decay. So diabetes is a lifelong condition.

The initial symptoms of diabetes sound fairly minor - needing to pee frequently, such as during the night; and waking up feeling thirsty. However, later symptoms can become a lot more severe and there are chances of major vascular complications.

Shortly after diagnosis, I read a New Scientist article which contained a synopsis of this article:
https://www.thelancet.com/journals/l...102-1/fulltext

In the trial described, 46% patients who had major weight loss had remission of their diabetes. I decided to implement this plan myself.

The mooted mechanism is that the lower weight reduces insulin resistance, and lowers the strain on beta cells and allows them a chance to recover.

I have kept to my calorie target every day for the last 4 months. I have lost 35 pounds (16 kgs). This has sent my diabetes into remission.

My 1AC was 50 mmol/mol at time of diagnosis. It is now 38 mmol/mol, and so below the threshold for pre-diabetes.

I will clearly need to keep an eye on things to make sure they don't regress. I also need to make sure that I keep up with the habits of eating well, not exceeding target calories, and moving around a lot.

Interesting and thanks for sharing! I was listening to some podcast and they said you could "cure" diabetes with drastic weight loss but ultimately any weight gain (even the tiniest amount) moving forward will put you back into the diabetic state. Seems like you can really reduce symptoms the way you're doing it which is great.

I have a condition i also consider to be in remission and I try to take advantage of these healthy years. Sucks but is what it is and you can really just do your best from here on out.

Indeed, carpe diem.

One thing I didn't mention was alcohol. Thremp posted studies showing that diabetics who drank moderately tended to have better outcomes than teetotalers. However, I have basically gone teetotal. I find it makes calorific compliance easier. I also find abstinence easier than moderation.

6 July continued
Bouldering was superb. I got a very high percentage of what I tried. This includes sloper V3 right at the end of a 90 minute session.

7 July
Rowed intervals, 4x800m with 2 minutes rest. Average pace 2.10; best was 2.05 on the last.
Lifted in evening, had a lighter session (120 kgs deadlift; 55 kgs bench.)

8 July
A rather nice 20 mile walk.

I had an off by one error in my dates in the previous exciting installment.

Yesterday, I went bouldering.

8 July
90 minutes bouldering. Not a particularly good session. I nailed pretty much all the v2s, but didn't get any new v3s.

I found the warm up/warm down room. I don't really know how to warm down (I generally finish on easy VBs and V0s to do this.) It had a 24 kgs kettlebell, so I finished with a bunch of goblet squats.

9 July
Indoor row, 8k in 37.50 or 2 22 pace. Slightly faster than my other recent rows, maybe because it iis a bit less warm.

11 July
75 minutes bouldering. Got to the last bit of one of my projects (v3) for the first time. The final move is a big stretch (just arms), and terrifies me. So this one remains a future project. I guess I may be facing a downside of being short, but it's more likely incompetence on my part.

12 July
I have meetings and social things all day, so my only opportunity to exercise was before work. I have time for 2 sets of 8 minutes rowing, with 2 minutes rest. 2.14 average pace.

13 July
Lifted, 3 sets of 5, 55kgs on the bench. This felt easy, so I will go up to 60 next time. Squatted 3 sets of 3, 85 kgs. These felt like hell on earth.
Then I swam 1 km slowly, and spent had a long sauna followed by a cold shower.

14 July
Indoor rowed 9.5k in 2.24 pace. I am also going bouldering this evening.

14 July
The bouldering session was OK, not great. I got one new v2/V3, which was not that exciting. It was a big overhang all the way, a large stretch at the end, but all jugs.

15 July
Bouldering. I got 2 new v3s, making this a pretty good session.

It lasted 95 minutes. The hard climb were towards the end. My hypothesis, which is probably dumb, is that sweat makes me stickier.

16 July
Lifting. Meh effort on my part. Squat 80 kgs for 3x5.

18 July
75 minutes bouldering. Again meh. Got one new route in about the fifth go (maybe V3?). Other than that, I fell off the wall a lot.

Weight: 152 pounds.

Weight: 151 pounds (68.6 kgs). Tinybro status achieved.

20 July
I rowed, 3 sets of 2000 with 4 minutes' rest. Average pace 2.17; best 2.11.

I lifted in the evening. I felt drained, so went light (55kgs bench and 120 kgs deadlift.

21 July
I rowed, 8k in 2.23 pace. The humidity was unpleasant.

I then bouldered in the evening. It was a very good session, to my surprise. I got a lot of new routes. There was a sloper ladder thing, where there were no handholds for the last leg up. After that, it was a terrifying stretch to the end. I prayed a lot whilst I was on this. I cheated the first two times, using a handhold from another route. But I got it the third time.