Weight loss from 70 kg to 54 kg: How 41-year-old reversed diabetes by running

Three things changed that — the day he crumbled out of sheer exhaustion despite an increased Metformin dosage, the lure of a smart watch and an array of medals his colleague had won by running half marathons. “I realised that I had to get moving if I had to live. I wanted those medals and an Apple smartwatch that one of the half marathons was giving out,” says Pushkar.

Pushkar began running, starting with small steps and completed his first 5 km at the Pune International Marathon in approximately 42 minutes. (Express photo by Arul Horizon)

HOW THE TRANSFORMATION HAPPENED

In 2017, he was inspired by his colleague, who managed to make time for half marathons despite a busy day and notch up his medal tally at his workstation. The first goal was to bring his HbA1c levels within the desired range. Help came from his diabetologist, Dr Atul Biniwale, whose graded plan he followed to a T. “I began with a brisk walk, built up stamina and then took to short running spells. I also incorporated cycling and stair-climbing into my routine during COVID. I gave up alcohol and outside food altogether. I regularly monitored my blood sugar levels at home and modified my activity around that, and did my annual health checks,” he says. Pushkar made some changes at the workplace as well, getting up and walking while attending to work calls and opting for stairs rather than elevators.

He began running, starting with small steps and completed his first 5 km at the Pune International Marathon in approximately 42 minutes. Elated with his first-ever running medal, Pushkar soon accepted a challenge to maintain the pace for three months and win an Apple watch. He did so with a little help from Dr Kaustubh Radkar, sports medicine expert and an Ironman finisher, who designed a structured and personalised programme for him. “Anybody with diabetes signing up for a marathon needs extra planning. They must calculate the sugar that will be burnt and plan meals well ahead to keep them stable. More vigorous checks are needed while travelling to a different country. One has to manage stress and while taking care of regular medications, must carry an emergency drug at all times,” adds Dr Radkar, who has coached several athletes with diabetes and hypertension.

The techie gradually improved, focussing on half marathons, completing 10 km in 55 minutes. “By October 2017, my health had improved to the point where my doctor reduced my Metformin to once a day,” Pushkar adds.

Pushkar’s journey from a diabetes diagnosis to becoming a marathon runner is about a “health first” approach. (Express photo by Arul Horizon)

A HEALTH FIRST APPROACH

He continued to diversify his workouts and by mid-2018, based on his doctor’s advice, he stopped taking Metformin on the condition that he would keep up with his physical graph without slackening up on routines. He completed the Berlin marathon in September 2018.

“People with diabetes need to balance their medicines and have a race day fuelling strategy, based on their body’s sugar responses. This is usually assessed during practice runs,” advises Dr Aashish Contractor, Consultant at the Sir H. N. Reliance Foundation Hospital and Research Centre, and Director of the Centre for Rehabilitation Medicine and Sports Medicine.

Pushkar’s journey from a diabetes diagnosis to becoming a marathon runner is about a “health first” approach. He monitors his vitals regularly including stress tests and vitamin checks. With blood sugar under control and aware that he cannot afford to load up on carbohydrates before a run, he has eliminated milk products, animal protein, tea and coffee from his diet. “I’ve adapted my work habits to support my wellness journey, ensuring I remain active throughout the day and prioritise rest,” he says.

Pushkar runs four days a week with a mileage that varies between 35 km to 50 km at peak times, alongside cycling for cross-training. “The training is tailored to prepare me for specific marathons, with an emphasis on gradual improvement and avoiding overexertion… I skip a workout if I feel I have not slept well,” he says.

Before a big run, he usually has a small banana, apple, mango, or sometimes coconut water. “This light but nutritious intake provides me with the necessary energy without weighing me down. During runs, I find that consuming half a banana or orange slices every hour, along with salt tablets and electrolytes, works best for me. These help in maintaining energy levels and preventing dehydration,” he says.

Pushkar is now looking at his fifth world marathon major in Tokyo on March 3. He’s already done London, Berlin, New York and Chicago in less than five hours.