blood sugar

The Primary goal of weight loss is slowly being achieved with [just] sub 100 weights being seen more often. 

Erg times are ok 

PB at park run 33:09. A 2 minute improvement over my previous.  More importantly I think it felt good. 

Just got blood tests back from the doc. 

Blood sugar dropping (should be less than 6.0) was diebetic with 8.0 in April '25, 7.9 Mar '26, 7.1 now.  So good to see on the way down. 

Cholesterol however is a rising issue. Should be less than 5.6.

Was 6.0 in Apr'25, 6.0Mar'26, 6.2 now. 

To get the weight and sugar to go down I had to give up potatoes, pasta, rice,  ice cream, chocolate,  milk & alcohol.  (With the occasional relapse)

Now apparently I have to give up dairy - milk,  Yoghurt, Ice cream, cheese,  butter, cut fat off meat. 

One wonders what's next. 

Thanks for sharing those numbers. Based on what you've provided:

Age: 63 years

Weight: 100 kg

Fasting glucose: 7.1 mmol/L (this is in the diabetes range if confirmed on repeat testing)

Total cholesterol: 6.2 mmol/L (elevated)

LDL cholesterol: 4.0 mmol/L (higher than recommended for most people)

No current medications

These results suggest it would be worthwhile to discuss treatment options with your GP, because both blood sugar and LDL cholesterol are above desirable levels. Many people benefit from lifestyle changes, and some also benefit from medication depending on their overall cardiovascular risk.

Diet priorities

Eat more of these

Plenty of non-starchy vegetables (broccoli, leafy greens, cauliflower, zucchini, capsicum)

Beans, lentils, and chickpeas several times a week

Oats or barley for breakfast

Fish (especially oily fish) 2–3 times a week

Skinless chicken, tofu, or other lean proteins

Unsalted nuts in moderate portions

Olive oil instead of butter

Limit these

Sugary drinks and sweets

White bread, white rice, and refined breakfast cereals

Pastries, cakes, and biscuits

Bacon, sausages, salami, and fatty red meats

Butter, cream, and large amounts of cheese

Deep-fried takeaway foods

Sample day

7-Day Meal Plan

Day

Breakfast

Lunch

Snack

Dinner

Monday

Porridge made with rolled oats, topped with blueberries and chia seeds

Wholegrain sandwich with grilled chicken, tomato, lettuce, and avocado

Small handful of unsalted almonds

Grilled barramundi with steamed broccoli, carrots, and a small serve of brown rice

Tuesday

Plain Greek yoghurt with strawberries and walnuts

Lentil and vegetable soup with a slice of wholegrain toast

Apple

Roast chicken breast with mixed vegetables and green beans

Wednesday

Two poached eggs on wholegrain toast with grilled tomato

Tuna salad with mixed greens, cucumber, capsicum, and olive oil dressing

Carrot sticks with hummus

Lean beef stir-fry loaded with vegetables, served over a small portion of brown rice

Thursday

Overnight oats with unsweetened milk, cinnamon, and raspberries

Chickpea salad with cucumber, tomato, spinach, feta, and olive oil

Pear

Baked salmon with asparagus and roasted pumpkin

Friday

Wholegrain toast with avocado and a boiled egg

Leftover salmon salad

Plain Greek yoghurt

Chicken and vegetable curry made with tomatoes and spices, served with cauliflower rice or a small amount of brown rice

Saturday

Porridge with sliced apple and cinnamon

Turkey or chicken wrap on a wholegrain wrap with salad

Small handful of mixed nuts

Grilled lean lamb with a large Greek salad and roasted vegetables

Sunday

Omelette with spinach, mushrooms, and tomato

Bean salad with tuna and olive oil dressing

Kiwi fruit

Roast skinless chicken with Brussels sprouts, carrots, and sweet potato

Shopping list