GLP-1 Inhibitors: A Powerful Tool for Diabetes Management and Weight Loss

 

---

My Experience with GLP-1 Inhibitors: A Powerful Tool for Diabetes Management and Weight Loss

Hey everyone! Today, I want to chat about a class of medications that have been a real game-changer in my diabetes journey: GLP-1 inhibitors. You might know them by brand names like Victoza, Ozempic, or Mounjaro. These drugs have truly had a noteworthy effect on my health, and when combined with other therapies, I believe they've become even more effective for me.

How GLP-1 Inhibitors Work Their Magic

So, what exactly do these amazing drugs do? Their primary superpower is their ability to encourage your body to release insulin when your blood sugar is high. This is super helpful because it means they're working with your body's natural processes. On top of that, they also help suppress your appetite, which, as someone managing diabetes and weight, has been a huge benefit for me! It's also fantastic that these medications have shown cardiac benefits and won't typically drop your glucose levels too low when used alone.

From what I understand, the GLP-1 class has been evolving:

• Early Generations: Drugs like Victoza were among the first in this class. They primarily focused on stimulating insulin release and slowing stomach emptying.

• Newer Generations (like Mounjaro): Medications like Ozempic and especially Mounjaro (which I'm currently on!) are often considered newer generations. Mounjaro, for example, is actually a dual GIP and GLP-1 receptor agonist, meaning it works on two different pathways to manage blood sugar and weight, which can lead to even more significant results.

• The Future (Generation 4 and beyond): Researchers are constantly innovating! I've heard whispers about future generations of these drugs that might even combine more actions, potentially adding benefits like glucagon receptor agonism to further enhance glucose control. It's exciting to think about what's next!

---

Navigating the Side Effects (and Trust Me, You'll Want to Mitigate Them!)

While these drugs have been incredibly beneficial for me, it's important to be aware that side effects can occur. The most common ones I've heard about and experienced are nausea and diarrhea. With Mounjaro specifically, I've also found that constipation can be an issue, and sometimes those unpleasant "sulfur burps" pop up. Your provider will also monitor for less common concerns related to your thyroid and pancreas.

Here are my personal tips for managing those pesky side effects:

• Get a Prescription for Nausea Meds: I highly recommend asking your doctor for a prescription for Zofran to help with nausea. For me, the side effects are often at their worst about 1-3 days after injection, so having something on hand is crucial.

• Over-the-Counter Nausea Relief: For additional nausea support, I've found Nauzene to be helpful.

• Diarrhea Preparedness: For diarrhea, Imodium can often do the trick. For those moments when it becomes uncontrollable and you're far from a restroom, some physicians might prescribe Lomotil. Just explain that it's a fallback if Imodium fails, as it's a very strong medication not meant for daily maintenance.

• Tackling Sulfur Burps and Constipation: The delayed gastric emptying caused by these drugs can sometimes lead to those "sulfur burps" and constipation. To help with this, I've found that taking digestive enzyme supplements at mealtimes can be beneficial. It helps your body break down food more efficiently, which can ease both of these issues.

• The "Regret" Rule for Eating: This is a big one! You will likely regret overeating on this drug. I learned this the hard way. The GLP-1 inhibitors slow down your stomach emptying, which contributes to that feeling of fullness and appetite suppression. If you eat too much too quickly, you're setting yourself up for serious nausea and discomfort. So, take it easy with meals, eat slowly, and listen to your body's cues for fullness. You'll thank yourself later!

And a practical tip for the wallet: these medications can be expensive, so always look for manufacturer coupons to combine with your insurance to help bring the cost down.

---

My Secret Weapon for Nausea: Wrist Stimulators

Beyond oral medications, I've also found a unique and effective way to combat nausea: wrist-worn median nerve stimulators such as the ReliefBand or Emeterm. I personally use the Emeterm, and once you get used to the buzzing sensation on your hand, it works surprisingly well! These devices send gentle electrical pulses to a specific point on your wrist, which can help calm nausea.

---

My Journey: Weight Loss and the Crucial Need for Muscle Preservation

I'm thrilled to share that I've had a great amount of success with this class of drugs. I've been on a mild dose of Mounjaro for the last six months, and my A1C is now 6.2. I've also lost nearly 75 pounds, which is largely thanks to this medication combined with my other healthy habits.

However, there's a vital point that I feel isn't emphasized enough by physicians: when you lose a significant amount of weight on these drugs, that loss isn't only body fat. You can also lose precious muscle mass. This is why it's incredibly important to eat enough protein and engage in sufficient weight-bearing exercise. I actually learned this crucial detail from a podcast, not my doctor, which just goes to show how much we sometimes have to advocate for our own health education. Prioritizing strength training helps preserve your muscle, which is essential for your metabolism, bone health, and overall strength!

Managing diabetes and weight is a complex journey, but for me, GLP-1 inhibitors have been a powerful tool. Always remember to discuss any concerns or side effects with your healthcare provider. What are your thoughts on GLP-1 inhibitors, or have you experienced similar side effects with other medications?

Beating the Heat: A Diabetic's Guide to Staying Cool at Work

 

This photo was taken in 2022 when I was 250+ Pounds

---

Beating the Heat: A Diabetic's Guide to Staying Cool at Work

Hey everyone,

Summer's here, and for many of us, that means dealing with rising temperatures, especially when our jobs keep us outdoors or in less-than-ideal environments. As a Type 2 diabetic, I have to be extra vigilant about heat exposure, and my work setup in the Las Vegas area presents some unique challenges. My lock repair workbench is in the back of my work van, which can hit a sweltering 140 degrees Fahrenheit in the summer. That's literally the temperature where you're warned not to leave kids or pets! So, taking heat exposure seriously is a must.

I've developed a routine and a few strategies to help me mitigate heat exposure and monitor my health. Here’s what works for me:

Hydration is Key (and Delicious!)

First things first: hydration. Every morning, I aim to drink about a quart of water. To this, I add my own electrolyte mix:

• 1/8 teaspoon potassium citrate

• 1/4 teaspoon Himalayan sea salt

• 1 teaspoon regular table sugar

For flavor, I use about half a packet of True Lemon's strawberry lemonade mix – just something to encourage me to keep sipping! I try to drink about a liter of this before work and another liter throughout the day if I'm feeling dehydrated. My daily goal is to drink at least a gallon of water, sometimes more, depending on the heat. And i'm avoiding all the artificial additives by making my own ! 

Please note: This is my personal recipe and not medical advice. Always consult with your healthcare provider before making changes to your hydration or health regimen.

Cooling Down with Evaporative Magic

My work van has a fan and I can open the doors, but the AC doesn't work well when the vehicle is stationary. This is where a unique desert solution comes in handy. Given Las Vegas's low humidity (often under 10%), evaporative cooling is incredibly effective.

I use a cooling vest from Techniche. You simply dunk it in water, wring it out, and put on the wet vest. As the water evaporates, it draws heat away from your body. With a slight breeze or the fan in my van, it works wonders! Just remember, these vests are most effective in low humidity environments; their cooling power decreases as humidity rises.

---

Monitoring Your Health: Beyond Thirst

As a Type 2 diabetic on GLP-1 medications like Mounjaro, and Blood Pressure Medications can affect my body's perception of hunger and thirst can sometimes be unreliable. This means I can't always trust my natural sensations to tell me if I'm dehydrated. To stay on top of my hydration, I use a few tools:

• Masimo MightySat Fingertip Pulse Oximeter: This device measures something called Pleth Variability Index (PVI). If my PVI goes above 24, it's a strong indicator of dehydration, and I know I need to take in fluids. It's a bit of an investment but very portable and accurate. Interestingly, mountain climbers also use this to monitor hydration at high altitudes.

• Urine Test Strips for Specific Gravity: A simpler, more accessible method is using urine test strips that measure specific gravity. You just dip the strip into a urine sample, and the color change on the pad indicates your hydration level against a chart. While not strictly necessary for healthy individuals, it's a great tool if you're concerned about working in hot environments.

• Urine Color:  Try to stay hydrated enough so that your urine color is light yellow to clear, make sure your urinating at least once every two hours.   Remember: Pee Brown = Your Going Down !

Proactive Steps and Workplace Safety

Heat is a serious concern. It's the number one killer worldwide for workplace exposure. This is no laughing matter and requires proactive measures. Here are some essential tips:

• Regular Breaks: Take frequent rest breaks in the shade or a cooler area.

• Hydrate Consistently: Don't wait until you're thirsty; sip water regularly.

• Workplace Resources: Advocate for your HR department to provide cooling solutions like fans or even misting fans if your job site doesn't have them.

• Know Your Rights: Always ensure your workplace is compliant with local regulations like OSHA in the United States. In Nevada, for instance, new laws require employers to provide adequate hydration and shade for workers exposed to heat stress, along with monitoring programs.

Electrolyte Smarts and Emergency Hydration

While I make my own mix, commercially available electrolyte mixes like Liquid IV(TM) or Oral Rehydration Salts are great options. If you're watching sugar intake, sugar-free versions of popular sports drinks like Gatorade™ and Powerade™ are also available. However, you do need a small amount of sugar to assist your stomach in absorbing electrolytes effectively, so don't be afraid to utilize a little bit of sugar if necessary, but it doesn't need to be a whole lot.

In an emergency, if you need to rehydrate quickly and don't have commercial products, you can find simple recipes for oral rehydration solutions online. These are often used in developing countries for children with gastrointestinal issues, and they are incredibly effective at keeping you hydrated.

Monitoring Your Heart Rate in the Heat

Another smart trick I use is an inexpensive athletic heart rate monitor. I wear the Cospo HW9 arm monitor (it's under $50 when on sale and lasts all day!), which connects via Bluetooth to an app on my phone like Pulse Ranger or Heart Graph. As your body heats up, your heart rate increases because your blood vessels dilate, putting extra strain on your heart.

I can set an alarm on the app to go off when my heart rate exceeds a certain percentage of my maximum heart rate (e.g., 65-70%). This serves as a warning that my body is working harder to accommodate the heat, prompting me to cool down and rehydrate. Some monitors even have built-in LEDs or vibrating motors that can alert you directly, so you don't always need to check your phone.

A heart rate monitor can be a valuable tool for monitoring the effects of heat stress, offering a real-time, personalized window into your body's physiological response to high temperatures.

 By tracking your heart's activity, you can gain crucial early warnings of developing heat-related illness, often before you consciously recognize the symptoms.

When your body is exposed to heat, it initiates a series of physiological changes to maintain a stable internal temperature. A primary cooling mechanism is to increase blood flow to the skin, allowing heat to dissipate into the environment. This process, however, places a significant demand on your cardiovascular system.

Your heart is forced to beat faster and pump more blood to meet this demand, leading to a noticeable increase in your heart rate. This elevated heart rate is a key indicator of the strain heat is putting on your body. Dehydration, a common consequence of prolonged heat exposure and sweating, further exacerbates this strain by reducing blood volume, making the heart work even harder.

How a Heart Rate Monitor Can Help:

A heart rate monitor provides objective, quantifiable data on this cardiovascular strain. Instead of relying solely on subjective feelings of thirst or fatigue, which can be unreliable indicators, a heart rate monitor offers concrete metrics to gauge your level of heat stress.

Here's how different types of heart rate data can be interpreted:

• Elevated Resting Heart Rate: Even before you begin any physical activity, your resting heart rate may be higher than normal in a hot environment. This is an early sign that your body is already working to cool itself down.

• Disproportionate Heart Rate Increase During Activity: During exercise or physical labor in the heat, your heart rate will climb higher and faster than it would under cooler conditions for the same level of exertion. A heart rate monitor allows you to see this exaggerated response and adjust your activity level accordingly.

• Heart Rate Variability (HRV): Some advanced heart rate monitors can track Heart Rate Variability, which is the variation in time between each heartbeat. A decrease in HRV can indicate that your body's autonomic nervous system is under stress, a common physiological response to heat.

Stages of Heat Stress Detectable by Heart Rate Monitors:

Research suggests that there is a predictable progression of cardiovascular strain during heat stress that can be detected by monitoring your heart rate:

1. Early Stage: A subtle increase in heart rate with minimal impact on performance.

2. Moderate Stage: A more significant elevation in heart rate accompanied by a noticeable decline in performance.

3. Advanced Stage: Your heart rate approaches its maximum, regardless of your effort level.

4. Critical Stage: In severe cases, your heart rate may become erratic or even suddenly drop, which is a dangerous sign of impending heat exhaustion or heatstroke.

By paying attention to these changes, you can take proactive steps to mitigate the effects of heat stress, such as seeking shade, hydrating, and reducing your activity level, well before more serious symptoms like dizziness, nausea, or confusion set in.

Choosing and Using a Heart Rate Monitor:

For the most accurate readings, especially during physical activity and heavy sweating, a chest strap heart rate monitor is generally considered the gold standard. While wrist-based monitors are more convenient, their accuracy can sometimes be affected by sweat and movement.

To effectively use a heart rate monitor for heat stress, it's beneficial to establish a baseline understanding of your normal heart rate responses in cooler temperatures. This will allow you to more easily identify significant deviations when you are exposed to heat.

In conclusion, a heart rate monitor is more than just a fitness gadget; it can be a crucial safety device in hot environments. By providing a direct measure of your body's internal strain, it empowers you to make informed decisions to protect your health and well-being when the temperature rises.

Essential Tools for Monitoring Your Temperature Exposure

Working or even just spending leisure time outdoors in the heat can be a serious health risk. As temperatures rise, it becomes crucial to monitor your personal heat exposure to prevent heat-related illnesses. Fortunately, modern technology offers accessible and effective tools to help you stay safe. Here’s a look at two powerful options for keeping a close eye on the temperature.

The NIOSH/OSHA Heat Safety Tool: Your Pocket Weather Forecaster

For a convenient and free solution, look no further than the NIOSH/OSHA Heat Safety Tool app, available for both iPhone and Android devices. Developed collaboratively by the National Institute for Occupational Safety and Health (NIOSH) and the Occupational Safety and Health Administration (OSHA), this app is an invaluable resource for anyone who spends time in the heat.

The app utilizes your phone's GPS to access your micro-area weather forecast, providing you with a real-time heat index. The heat index is a measure of how hot it really feels when relative humidity is factored in with the actual air temperature. Based on this data, the app displays the current risk level for heat exposure and offers clear, actionable advice on how to mitigate the dangers. This can include recommendations for rest breaks, hydration, and recognizing the signs of heat stress.

One of its most practical features is the hourly forecast, which allows you to plan your activities around the coolest parts of the day, minimizing your exposure during peak heat. It's a great tool for daily checks and for planning ahead to ensure your safety in hot conditions.

The Kestrel Drop D3: Your Personal Temperature Logger

For a more personalized and precise measurement of your direct heat exposure, a dedicated device like the Kestrel Drop D3 Micro Temperature/Humidity Logger is an excellent investment. This small, durable logger can be conveniently clipped onto your belt or bag, recording your personal temperature and humidity exposure in one-minute increments throughout the day.

The Drop D3 wirelessly connects to your smartphone via Bluetooth, allowing you to monitor your real-time data and review your exposure history through the accompanying app. A standout feature is the ability to set custom alerts. For instance, you can program the device to notify your phone when the temperature surpasses a specific threshold, such as 110°F. This immediate alert system provides a critical warning, prompting you to take immediate action to cool down.

By logging your personal exposure, the Kestrel Drop D3 offers a more accurate picture of the conditions your body is actually experiencing, which can differ significantly from the general weather forecast, especially when moving between sun and shade or in areas with varying airflow. This detailed data can be invaluable for understanding your personal tolerance to heat and for making informed decisions to protect your health.

---

Remember, as a Type 2 diabetic, our bodies don't cool as effectively, and we need to be extra careful about circulatory and cardiac issues. Proactive hydration, cooling, and diligent monitoring are crucial to staying safe and healthy when working in the heat.

Stay cool and stay safe out there!

Natural Supplements for Diabetes

 

Hey everyone!

I wanted to share something that's been a real game-changer in my journey with diabetes. You know, living with this condition means always learning and looking for ways to feel my best. A while back, I picked up Frank Murray's book, "Natural Supplements for Diabetes: Reduce Your Risk and Lower Your Insulin Dependence With Natural Remedies," and it was such an eye-opener!

Now, just a heads-up, I'm not a medical professional, and what I share here is just my personal experience and what I've learned. Always, always talk to your doctor before making any changes to your health routine.

What I Loved About Frank Murray's Book

Frank Murray's book really resonated with me because it talks about a more holistic approach to managing diabetes. It's not just about medication, but about really supporting your body from the inside out with natural allies. He explains how certain vitamins, minerals, and herbs can play a supportive role in keeping blood sugar in check. Some of the key things that really stuck with me were:

• Chromium: He goes deep into how this mineral might help improve insulin sensitivity, basically making your body's own insulin work more efficiently. That totally makes sense, right?

• Magnesium: Murray points out that a lot of us, especially those with diabetes, might be low on magnesium. He highlights how vital it is for so many processes, including how our bodies handle glucose. It definitely made me think about my own intake!

• Alpha-Lipoic Acid: This powerful antioxidant caught my attention, especially for its potential benefits in helping with nerve health, which is a big concern for many with diabetes.

• Herbal Helpers: He introduces some fascinating traditional herbs like Bitter Melon, Gymnema Sylvestre, and Fenugreek, diving into their historical use and what research suggests about their effects on blood sugar. It's amazing how much wisdom there is in natural remedies!

• The Big Picture: What I appreciated most is that Murray continually emphasizes that supplements are just that – supplements. They work best as part of a healthy lifestyle, alongside a balanced diet, regular exercise, and, of course, the guidance of your healthcare team.

His book made me feel more informed and empowered. It's like he hands you a toolkit of options to explore with your doctor, aiming to help your body function better.

Beyond the Book: My Own Discoveries & What I'm Trying

While Murray's book gave me a fantastic foundation, I've also continued to explore and learn, and wanted to share a couple of other things that have made a noticeable difference for me.

Berberine: A Powerful Plant Extract

One natural supplement I've learned a lot about and found really interesting is Berberine. It's a compound found in several plants and has been gaining a lot of buzz in the diabetes community. From what I've read, berberine can help lower blood sugar by working on different pathways, almost mimicking some effects of common diabetes medications. It's thought to help improve insulin sensitivity, reduce glucose production in the liver, and even slow down carbohydrate digestion. It's definitely something worth researching and discussing with your doctor if you're looking for additional support.

Vitamin B1 (Thiamine) & My Game-Changer: Benfotiamine

Okay, this one has been huge for me, and it wasn't something I saw extensively covered in older books like Murray's. Did you know there are two main types of Vitamin B1, or Thiamine? There's Thiamine Monohydrate, which is water-soluble, and then there's Benfotiamine, which is fat-soluble. I personally take 900mg of Benfotiamine per day, and it's made a remarkable difference.

Many of the long-term complications that can arise from diabetes, like nerve damage or kidney issues, are actually linked to a lack of Vitamin B1. Research has shown that Benfotiamine is particularly effective because it helps several mitochondrial enzymatic pathways and even assists in mitochondrial growth. It's a potent antioxidant-type nutrient that specifically targets inflammation and oxidative stress, and critically, it helps inhibit the formation of AGEs (Advanced Glycation End Products). AGEs can cause a whole host of problems in the body, but Benfotiamine seems to be a real hero in preventing their formation.

I've even seen the effects firsthand! Before I started taking Benfotiamine, I could do pretty intense aerobic exercise, and my blood glucose readings would barely budge downward. But once I began taking it, I noticed I could drop my blood sugars quite significantly with exercise alone! It was a remarkable change. (And yes, I wear a continuous glucose monitor, so I'm seeing these real-time changes).

If you're curious, here's some research on Benfotiamine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546345/

My Takeaway

Learning from Frank Murray's book and then continuing to explore newer discoveries like Berberine and Benfotiamine has really expanded my understanding of how I can support my body. It's all about being proactive and working with your body, not just against the disease.

Remember, every body is different, and what works for one person might not work for another. Please, please talk to your doctor or a registered dietitian before adding any new supplements to your routine, especially if you're already on medication.

Stay healthy and happy,

Mark