“Big Billie,” as we call him at the gym, just got the bad news. His doctor told him: “You have diabetes.” He’s been feeling depressed ever since. He never thought it could happen to him.
Billie is a 43 year old powerlifter I’ve known for years.He’s a mountain of a man with a 545 pound bench press. At5′ 9″ and 265 pounds, he has muscle on top of muscle, butNOT all of that weight is lean mass. Billie is overweight.
Billie does zero cardiovascular exercise and for years, hehas defiantly eaten anything he wanted. He even used to crackjokes about his “big gut” all the time.
His strength and muscle mass didn’t protect him from diabetes.
For the first time in his life, fortunately, he came aroundasking what he should eat to lose fat and get healthy again.
Dr. John Kovac, a long time Burn The Fat newsletter readerand M.D., coincidentally, sent me an email yesterday that leftme aghast.
“Tom, I just came back from a Kaiser Permanente Annual DiabetesConference here in LA today and some of the findings areunnerving.
Here are a few facts for you to think about asyou write your newsletters…”
Currently 1/3 of people with diabetes are also depressed.
47 million Americans have what is called Metabolic Syndrome, due to obesity.
40 million additional Americans have Pre-Diabetes, with abnormal glucose tolerance.
20 million Americans are diabetic.
60 million Americans are obese, with BMI over 30.
There were 195 million diabetics in the world in 1995.
There were 200 million diabetics in the world in 2000.
By 2030 there will be 366 million diabetics in the world.
Death rate from complications of diabetes has increasedby 45% since 1947.
Depression precedes diabetes.
Depression precedes metabolic syndrome.
Depression precedes obesity.
Medical Doctors can impact only about 10% of the people regarding
premature death from all causes, and 90% are out of control of
healthcare systems and doctors.
Smoking causes 435,000 premature deaths per year in the USA.
Half of all smokers carry some mental illness diagnosis.
58% of diabetes is directly caused by obesity.
14% of diabetes is directly due to physical inactivity.
365,000 premature deaths are caused directly by obesityand inactivity.
Researchers with a great idea for a new medication to treator prevent diabetes have only about a 2% chance that theiridea will ever reach the market, due to the regulations andconstraints on such development.
From time of idea, to time of marketing for a new medication iscurrently around 20 years. We don’t have enough time to waitfor the magic bullet.
50% of all drugs given to patients do not work for the patientsthat they are given to. That is the nature of genetic variability.
Every 10 seconds one diabetic person dies in the USA. But inthe same 10 seconds two new diabetics are diagnosed with the disease.
Absolutely no intervention tested is effective in slowing orstopping the progression of pre-diabetes to diabetes. The onlything that appears to make any difference at all is to reducebody fat and stabilize the function of the cells in the pancreasthat produce insulin.
“As I said above, it was a very interesting conference, andoutlined the fact that at current rates of diabetes appearancewe will never impact that in the healthcare industry. We mustdo something to CHANGE THE BEHAVIOR OF PEOPLE. In the 1960s wedid that with seatbelts. In the 1950’s 50% of Americans weresmokers, and now only 25% are. We still have a long way to go.”
“I tell my patients that diabetes is not a disease, but acondition that requires management. If you ignore it, other badthings will happen.”
Special thanks to Dr. Kovac for sending me these statisticsto share with all our Burn The Fat readers all across the globe.
Now take a look at this list:
1. Abdominal obesity (waist circumference greater than 40inches/ 102 cm in men, or 35 inches/ 88 cm in women
2. High triglycerides: greater than 150 mg/dl
3. Reduced HDL cholesterol: lower than 40 mg/dl
4. elevated blood pressure: greater than 130/85
5. elevated fasting glucose: greater than 110 mg/dl
This is a list of the symptoms of metabolic syndrome. If youhave three or more of these symptoms, you have metabolic syndromeand you are at greater risk of cardiovascular disease as wellas type 2 diabetes.
A randomized controlled clinical trial at Brown Medical Schooljust published in September said that one third of overweightsubjects had metabolic syndrome and that males and people overage 44 were at even higher risk.
The good news is, the research also showed that even small lossesin bodyweight markedly reduced the risk. For each 1 kg of weightlost, the odds of metabolic syndrome were reduced by 8%
If you have a friend or loved one who is at risk, please sharethis information. You can always give someone a friendly, caringnudge, although I realize that sometimes, a “slap in the face”wake up call is needed.
If you are carrying excess body weight yourself, then I’m givingyou a nudge, or consider this YOUR wake up call.
Whether you use my program (www.burnthefat.com), another program,or you just do it completely on your own, I’m urging you not to wait.
Begin to change your behaviors today. Begin to clean up your eatinghabits right now. It doesn’t matter that it’s the holidays. In fact,with this being a stressful season with many temptations,there couldn’t be a better time to start.
I also urge you to include exercise, not just diet.
Results of an Austrian study were just released a week ago whichsaid that “fat loss depends on the energy deficit only and not themethod for weight loss.” It was the second study of its kind thisyear and the media and anti-exercise bandwagon jumped all over itand started shouting “see! You don’t need exercise after all. Just diet.”
You mean, “A caloric deficit from food reduction causes the same amountof body mass lost as an equal caloric deficit from aerobic exercise???”No kidding Einstein! It’s called the law of energy balance.
However, people who exercise, especially when they do both weight trainingand cardio, usually have outstanding glycemic control and fewerproblems with blood sugar management, not to mention all the otherhealth and fitness benefits.
They not only weigh less, they are stronger, fitter and have more attractive physiques.
As Dr. John Berardi recently said, “not exercising is a fool’s choice.”
Any energy deficit will make you lose body mass. But what isyour “lighter” body going to look like after losing body mass fromdiet alone? A smaller version of your current body maybe? Or maybejust a “skinny fat person.” what more would you expect with no exercise?
Exercise is the chisel you use to sculpt your body.
Yes, losing weight with diet alone will improve your health andreduce risk of metabolic syndrome and diabetes. But no amount offood restriction will get you fit and strong or give you a nicephysique.
Here you have the simple 1-2-3 formula which is theoptimum way to improve your body composition, get healthier,get fitter, AND get stronger:
(1) Healthy food choices with mild caloric deficit
+
(2) Cardiovascular exercise
+
(3) Weight training
If you’re not using this formula, then read those statistics again,especially the ones about inactivity. I hope they serve as a wake upcall to millions and I hope the message is clear:
Do not ignore these “twin epidemics” – diabetes and obesity. Change your behavior. Start withyourself, then help others.
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About the Author:
Tom Venuto is a natural bodybuilder, certified strength andconditioning specialist (CSCS) and a certified personal trainer(CPT). Tom is the author of “Burn the Fat, Feed The Muscle,”which teaches you how to get lean without drugs o
r supplementsusing methods of the world’s best bodybuilders and fitness models.Learn how to get rid of stubborn fat and increase your metabolismnaturally by visiting: www.BurnTheFat.com
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I’m 53 with type 1 diabetes and I would like to ask if there is really scientific proof that excess weight and sedentary lifestyle causes diabetes? I believe that might be an assumption and diabetes causes excess weight and fatigue. I’m just curious as to what actual proof is out there.thanks,cathy piller
Thanks for this warning Tom. A year and a half ago I weighed 235, had high blood pressure, couldn’t walk up a flight of stairs without being winded, was pre-diabetic, and spent one or two days a week unable to get out of bed due to headaches, nausea, and weakness.I found your Burn the Fat, Feed the Muscle program on the Internet and it changed my life.Today I weigh 172, have a 30 inch waist with a slim, muscular build. I had a full physical screening last month that showed I was as healthy as a 20 year old (I’m 54). I eat right, do daily cardio, and do 45 minutes of weight training 3 times a week. I’ve never felt this good!I know anyone can follow your plan and improve their health. They just have to want it and believe. I’m living proof.Please keep this message coming.Thanks, Darrell
cathyyou are probably correct that there is a vicious cycle effect that diabetes perpetuates obesity and obesity perpetuates diabetes.That said, there is an enormous amount of data suggesting the link of obesity to diabetes. Last year for example the CDC’s study said that obesity is by far the best predictor of being newly diagnosed with diabetes. How strong the cause effect relationship is, who knows, but correlation of both obesity and inactivity to diabetes is extremely strong and obesity, especially abdominal obesity is a strong risk factor for diabetes.also see:http://www.naaso.org/information/diabetes_obesity.asphttp://www.idf.org/home/index.cfm?unode=c659495d-7467-45c0-8a19-5b3d8ea3d172http://www.nature.com/nature/journal/v444/n7121/abs/nature05482.html
Hi Tom,Just yesterday I attended a diabetes information session presented by Johnson and Johnson and sponsored by my company, Nestle. Once again your data proves to be on the money!Thank you for being a reliable source of information in my quest for health and wellness.All the best,Todd
Type 1 diabetes and type 2 diabetes are very different. The causes for each is different. Type 2 diabetes shouldn’t even be called diabetes, because if confuses the issue. Your article says; “58% of diabetes is directly caused by obesity.14% of diabetes is directly due to physical inactivity.”The other 28% are probably type 1 diabetics. Their pancreas has quit working due to a virus or bacteria (or whatever) and they need shots of insulin to continue to live.Comments?
trudy, thank you for the post. Yes type 1 and type 2 is an important distinction. according to the obesity society (NAASO), 90% of cases are type II. Its so common in context of the obesity-diabetes discussion, that type II is what we as fitness professionals are usually referring to. I stand corrected for not being very clear throughout the article on that point.
Another recommendation that you might consider is to be tested for gluten intolerance. My wellness doctor tested me and found I am intolerant, and I believe this helped me lose weight around my waist and stomach, which is good for diabetes prevention. I only had to lose about 10 lbs, and at 5’5″ and 120 lbs, I am feeling much better — getting off gluten helped that. Thank you for this information as my daughter should read this.
One added comment — cardio and weights work — without that a person cannot stay fit as they get older.
Tom;Interesting article on “diabetes” and yes, it seems to be on the rise. Five years ago I was in LA for a Sunrider convention and I met a doctor from Brazil who treats his diabetes patients with a product called Sunrider. He gives them Night Calli, which is a tea, because that provides support for the pancreas then he has them put a sweetner into their Night Calli,which is called Suncare, because that helps with the sugars in the body. Over time the body heals itself with the support of these products. You can check out these products if you go to sunrider.com.. I,myself,10 years ago was in a wheelchair and given 2 months to live but with the support of these products my body healed and totally regenerated itself and now 10 years later I am disease free and people who do not know me is very surprised that I was once that sick because now I am vibrant and full of energy… Thanks Tom, for sharing..Helen Cowan .
Hello Tom.-Excellent article on fat problems. I agree 100% on your 1-2-3 formula, that is the “magic pill” and what I have been doing since I was a 14 year old kid, now I am almost 80 and people give me around 70 years. I do cardios and work with weights and feel GREAT.Kind regards.Francisco.
All true. I am type 2. And that came as a surprise 3 years ago. right now I am under the threshold of being diabetic–but not by much. I have always exercised and thought what I ate would be fixed by the exercise.My wellness MD and Family MD both agree that what you eat can and when you eat it affects you greatly. Carbs and protein in the morning for the day and then tail off the carbs through the day into a light dinner as you need little to carry you through the evening and into the night while you sleep.It’s difficult to break old habits but what choice do I have!?Cheers and good luck to you all.
Tom these statistics only go to prove what i have myself been saying for ages…..psych meds cause serious weight gainesp. SSRI’s and neuroleptic meds….as you point out..depression precurses obesity which precurses metabolic intolerence and this leads to diabetes…..the doctors are prescribing more and more psych. meds….and the fast food industry is churning out more and more junk food……..is not depression and psychosis a revolving door syndrome caused by the political state of the west today?the fda have got to act…but it is megabucks for the two industries….and just like the tobacco companies a virtual conspiacy to defraud the public of their intellectual property….Along with the ‘computer’games industry less and less of our kids are getting enough fresh air and exercise AND becoming FUTURE CANDIDATES FOR Prozac. Haldol. and the other psych.meds..which i’m sure go a long way to contributing to theweight boom. along with junk food that really should be regulated. by the FDA.it’s not just America….i’m a Brit and its happening over here.with very young kids being prescribed more and more very powerful drugs for ADHD and autism…..i doubt if it is cost effective for the health systems to shut the door after the horse has bolted as it were….its very sad and very real….eucation at grass roots level is the only sokution and i thank you TOM for going someway to providing this…….Comments..?
hey Tomgreat article!! Thanks! I’m going to use it in my training and as I teach others.
Hi Tom,Thanks so much for posting this article. I was diagnosed early this year and it devastated me. Having Type 2 diabetes has changed how I look at food and how much i needed to take care of myself. I use to be so fit and healthy, but I got depressed six years ago and I stopped and started exercising again. I’ve made baby steps since then and this site is a big part of that. I have lost 40 pounds since April and I feel so much better. I am going to continue on until I no longer need the medication and can live a full and healthy life again. Thanks so much for the very informative article and for reminding people like me that the journey of great health is worth all the work!Warmly,K
Great newsletter! Is this the e-mail to also suggest You yet another topic that I think is equally alarming and is becoming an epidemic. People using drugs, cocaine mostly, but also other stuff and some of them still trying for a while to lead a “normal” life meanwhile, still sometimes going to the gym etc. Sometimes using it do go on more!!! And I am just wondering and wondering why is this not being addressed more and in different ways and channels. Do You think You could somehow bind it into Your – may I say once more great! – newsletters?Thank You in advance and keep up the good work!Dea Martinjonis
Just a thank you for all the information you send , it is informative and I try to take it all in, it is a constant reminder of how easy it is to fall down on the path to good health thanks again chris
Hello Tom,thanks for addressing the obesity/physical inactivity link to Type II diabetes.The case of “Big Billie, the powerlifter” also brings a different yet related issue to mind: The (ab)use of androgenic anabolic steroids as well as human growth hormone at high doses, can mimic Type II diabetes. Both drug groups decrease glucose tolerance, while there is an increase in insulin resistance. Usually, these changes appear to be reversible after abstention from the drugs.Anyone confronted with the diagnosis of Type II diabetes who has been using androgenic anabolic steroids or human growth hormone at high doses should reveal their drug history to a physician they trust to avoid misdiagnosis and inappropriate treatment.One more reason to stay “natural”…Best regards,Birgit
Excellent Information TomI needed this kick in the butt to get me thinking about my health goals. Reading your article i realize that I fit into toooo many of those categories. My job has me glued to a chair all day and i am wayy too inactive.I have to started eating the more frequent…less amount meals….higher protein ..less fat….but i need activity.i need to get more active and this was my wake up call..ThanksPaul
A very well done article.
Hi Tom,I’m an Irish Athletic Therapy student who purchased your “Burn The Fat” book about 3 months ago on a recommendation from a friend. I have a profound interest in anything and everything to do with health, exercise, nutrition, etc… And having read the book and your frequent emails I feel that your advice is an invaluable resource for people who wish to make a lifetime commitment to both their physical and mental health.The reason that I am contacting you however is not solely to congratulate you on your success. I recently received your email regarding the “twin epidemics” which detailed the growing pandemic of diabetes, obesity and other related health issues. I thoroughly agree with you for educating and warning the general population of the importance of taking responsibility for their healt.I do however feel that your email lacked one vital aspect.I am a young, active and healthy individual who has lived with type 1 diabetes for the last 10 years. I was diagnosed with type 1 at the age of 11 having been brought up in the healthiest manner possible. My condition is genetic and absolutely NOTHING to do with having led an unhealthy life. I inject 4 times daily and check my blood sugar levels over 5 times a day. I will not pretend that I find this easy because quite frankly it is not!I do EVERYTHING in my power to control my condition and lead a normal and active life. It takes a huge amount of work when you are trying to balance sugars, food and exercise and can get incredibly frustrating when you feel you are “ticking all the boxes” but are still seeing uneven sugars due to adrenaline during exercise or stress levels etc.. These problems I accept. I understand that every individual has their own personal challenges which they must overcome and live with.however It seems like people NEVER remember to make the distinction between type 1 and type 2 diabetestwo entirely different conditions.Individuals perceive “diabetes” as a condition developed as a direct result of an unhealthy lifestyle. Ie “They brought it on themselves”/ “They could have avoided it if they had led a healthy lifestyle!” While in many cases of type 2 (but not always) this may be the case it is almost NEVER the case for type 1 juvenile onset diabetes.I live with and accept my condition, I get on with life. I know I may not lead as long a life as others but I don’t let this get me down. I may suffer hugely unpleasant consequences as a result of my condition in later years, but this doesn’t get me down either.. It is the lack of understanding and support which surrounds my condition which ultimately upsets me more than anything.As a health expert, and educator of many thousands of people worldwide, I hope that you can help people understand that in some cases this difficult and life altering condition is completely unavoidable. It takes a huge amount of work day in day out, there are no “days off” or “holidays” and it is essential that there is a strong support network and sense of understanding surrounding every individual who carries this burden.We deserve respect for the efforts we go to, so please help dispel the stigma that we brought it upon ourselves by making a few too many trips to the candy store.Many thanks and best regards,KJ
Thank you VERY much for your post about type 1 diabetes.You are 100% correct of course, and youre the 2nd person to mention it, so I have already mentioned in my blog posts (above) that I “stand corrected” in not making the distinction more clear.In my reply to a previous blog post I mentioned that since 90% of diabetes cases are type 2, that when we as fitness professionals discuss the obesity – diabetes connectionits easy to forget to re-state this important distinction because we are so used to discussing type 2 diabetes and its relationship to overweight and physical inactivity.Even as a 20 year fitness professional I am still learning, and sometimes that learning is not just keeping up with the latest exercise and nutrition research, its learning not to forget anyone or offend anyone through an omission.I think your post clarified the differences between type 1 and type II diabetes even better than I could, so we can consider your post amendment to the article. Thank you again for posting.Tom v.
Tom! Check into the magnesium connection! In horses and in humans there is DRAMATIC improvement IN DAYS when adequate magnesium is added. Deficiency is epidemic in US water and foods. We now have huge numbers of diabetic HORSES that mag/cal balance cures!
Well said, I am in complete agreement with the requirements of the 1-2-3 formula to optimal health, however it does not address the issue of emotional eating which is the reason why 95% of programs fail in the first place. It is tantamount to painting over wallpaper. Eventually the old seems crack and destroy the impact of the paint. A fourth step to the formula that deals with emotional eating would ensure that the formula becomes a way of life.
Thanks for that email. It should be pretty obvious that unhealthy people are unhappy people. To make matters worse, that unhappiness is pathologized as “depression” – a so-called mental illness – and then the real fun begins.The pharmaceutical racket is making a killing, quite literally pushing their suicide-inducing “anti-depressants”. Worse, the psychiatry racket further compounds matters with their barrage of pills, many of which can cause so-called mental patients to become morbidly obese almost overnight. (Think pound a day weight gains over an extended period of time. It’s criminal, really.)Regarding diabetes, my understanding is that a Dr. Inder Singh published an article in the Lancet in 1955 showing that following a low fat, i.e., vegetarian/ vegan, diet reversed most people’s dependence on insulin and greatly reduced the amount of insulin the remaining cohorts required. (This was from John Robbins’ Diet for a New America.)Michael Colgan stated it succinctly when he said that “[a]ny doctor who fails to prescribe exercise for his/ her patients should be considered guilty of malpractice.”Best,Jacob
Tom – I totally agree with your assessment! After having my own health scare, I woke up and started working out, both cardio and weight training, and eating much better. Since the beginning of July, I’ve lost 40 pounds, 6 inches off my waist, and am much more toned. My bloodwork is also normal now – my BP and cholesterol were off the charts before. I still have a ways to go (I’m at 220, and I need to get below 200), but I’m headed in the right direction. For those of you out there who are reading this and haven’t started the process to get in better shape, let this be your wake-up call – don’t let a trip to the emergency room with chest pains, or a bad report from your bloodwork, or vision troubles because of diabetes, or any other type of problem like that be the incentive. Do it before any of those happen!