# Pre diabetic **URL:** \ **Category:** Medical Q&A \[Moderated\]\ **Created:** [November 28, 2017, 4:05am UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495 "2017-11-28T04:05:25Z")\ **Posts on this page:** 5\ **Page:** 1
**Author:** ![Solo](https://avatars.discourse-cdn.com/v4/letter/s/7bcc69/32.png) [@Solo](https://forum.barbellmedicine.com/u/Solo)\ **Post date:** [November 28, 2017, 4:05am UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495/1 "2017-11-28T04:05:25Z")
I was recently told by my doctor that I am pre diabetic fasted blood glucose at 120, My doctor told me to cut back on the weight training and start doing more cardio and that I should shoot to lose 10lbs. I lost about 40lbs 2 years ago and was at 162lb at my lowest before I got into starting strength and ran my LP. I was hoping you might be able to give me some general recommendations. Losing weight is the fucking worst. My father and paternal grandfather both had type 2 diabetes and where overweight. I am 34 years old 5’ 7" 175lbs at 17% body fat (according to [http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy](http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy)) I lift 3 days a week using a HML program. I squat, bench press, press and deadlift 3 days a week rotating through 4 sets of 6, 5 and 4 for each except deadlift with is just 1 set on my heavy deadlift day. I work in construction and am on my feet all day which I generally count as my cardio. I eat a 2600 calories a day 200 grams of protein and about 200 grams of carbs with the rest being fat obviously, and gain about 1 lb a month. Quit drinking and smoking about a year ago, but I do dip. Generally don’t get enough sleep, 5-6 hours Creatine is the only supplement I take but I drink a shit ton of caffeine in pretty much all its forms. No Medication. ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [November 28, 2017, 10:27pm UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495/2 "2017-11-28T22:27:08Z")
What is your waist measurement? How much fiber are you consuming per day? You will not benefit from “cutting back” on the barbell training; however, adding in some conditioning will likely be beneficial. You also _must_ improve your sleep situation to get 7 hours per night. Sleep restriction significantly contributes to insulin resistance and impaired glucose tolerance. ---
**Author:** ![MSupply](https://avatars.discourse-cdn.com/v4/letter/m/b38774/32.png) [@MSupply](https://forum.barbellmedicine.com/u/MSupply)\ **Post date:** [November 28, 2017, 10:35pm UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495/3 "2017-11-28T22:35:19Z")
> [@Austin\_Baraki](#): > > You also _must_ improve your sleep situation to get 7 hours per night. Sleep restriction significantly contributes to insulin resistance and impaired glucose tolerance. That is fascinating! I have been having issues with sleep for about seven weeks. My sugars have been slightly elevated for six weeks. I have been banging my head against the wall trying yo figure out what variable to tweak… ---
**Author:** ![Solo](https://avatars.discourse-cdn.com/v4/letter/s/7bcc69/32.png) [@Solo](https://forum.barbellmedicine.com/u/Solo)\ **Post date:** [November 29, 2017, 4:28am UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495/4 "2017-11-29T04:28:46Z")
thanks for the quick response in response to your question: 16" neck 34 1/4" waist at the naval Fiber bounces around a bit, but stays between 30 and 40 grams. Im going to work on getting 7 hours of sleep but I have two additional questions. Any recommendation on what kind of conditioning to add in? Would I benefit from shifting to higher fat lower carb diet? ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [December 1, 2017, 12:45am UTC](https://forum.barbellmedicine.com/t/pre-diabetic/495/5 "2017-12-01T00:45:58Z")
Diving into the details of this stuff is getting into formal consult/individualized medical advice territory, but for the simpler questions: I’d start w/ 1 session per week of some LISS work (e.g., Airdyne), 20-30 min for a couple weeks, then add in a second session of some interval work using the prowler, sled, or Airdyne if you have access to these. We generally don’t advise folks shift to higher fat / lower carb as it generally impairs performance in training and has a few other drawbacks that we’d rather avoid. It is, after all, just a way for some folks to “feel more full” while in a caloric deficit. However, some folks 1) have a _far_ easier time adhering to a higher fat / lower carb diet, and 2) are unconcerned with the short term training outcomes – and are therefore willing to take the hit in exchange for dropping weight quicker. This is a more individualized situation, of course.