For the last 9 months, we’ve been following Elisabeth, 70, as she works hard to achieve and sustain remission of her type 2 diabetes. This journey has been fueled by her determination and her commitment to change her diet to reduce sugar and foods that digest to sugar. Her progress has been helped by getting timely health data along the way and a personal devotion to embrace long-term wellness.
Having achieved and maintained remission for more than six months now, Elisabeth wants to refine her goals and get more physically fit. To that end, Elisabeth recently underwent a DEXA scan—a precise body composition analysis—to assess her progress and establish a new baseline for her goals. The results provided a mix of encouraging news and areas for improvement.
What the DEXA Scan Revealed
A DEXA scan, or dual-energy x-ray absorptiometry scan, is a painless imaging test that uses X-rays to determine the strength and thickness of bones, and the amount of fat and muscle in specific areas of the body.
At the end of January, Elisabeth and a girlfriend went to Victoria Body Composition, a health and fitness centre, to get an accurate assessment of their current body composition and to make a workout plan for the next 12 weeks.
The DEXA scan showed Elisabeth’s body fat percentage is currently 42% and her BMI (body mass index) is 30. Ideally, the body composition for a woman aged 70 would be between 24 and 35% body fat and a BMI between 24 and 27.
While Elisabeth’s results indicate she still has work to do, the scan also brought positive findings.
Her bone density is solid, reassuring her that she is at low risk for osteoporosis. Even more exciting, her muscle mass is higher than average for women her age, an indication that her previous efforts in maintaining strength and movement have paid off.
However, the scan also revealed an area of concern: visceral fat. This deeper, hidden fat around the organs is an indication that Elisabeth has likely had many decades of insulin resistance. This insulin resistance is a significant contributor to metabolic diseases, including type 2 diabetes.
Though Elisabeth has successfully put her diabetes into remission through lifestyle changes, she recognizes that reducing her visceral fat further will be crucial for maintaining her health long-term, reducing inflammation, and preventing any recurrence of type 2 diabetes going forward.
A Year of Progress, A New Challenge
The scan was not discouraging, but motivating. Over the past year, Elisabeth has made remarkable strides. She has lost 15 pounds and trimmed three inches from her waist by following a low-carb, minimally processed diet.
Wearing a continuous glucose monitor (CGM) intermittently has helped her understand how different foods impact her blood sugar, reinforcing her commitment to dietary choices that support lower daily blood sugars and better metabolic health.
Despite her success, Elisabeth has hit a weight-loss plateau since November. She’s eager to kick start that weight loss again and take her health to the next level by focusing on fitness and improved body composition rather than just the number on the scale.
Motivated by Data, Powered by Comaraderie
“I am really motivated by having data,” Elisabeth says. “I love having measurements that I can track and see my progress. So having the DEXA scan as a baseline is motivating.”
Armed with this information, Elisabeth is refining her strategy. She and her like-minded girlfriend, whose DEXA scan also showed the need to build more muscle and reduce body fat, will be each other’s accountability partners.
“It is so much more fun and enjoyable to track progress and workout with a friend. You help keep each other committed and spur each other on,” says Elisabeth.
They have hired a professional fitness trainer to examine their data, look at their age and health limitations (knee issues!) and to build a personalized workout routine that will help them build muscle and shed fat. Together, they plan to work out three times a week at a local rec centre.
Next Steps: Strength, Cardio, and Consistency
To tackle her visceral fat, build muscle, and continue improving her overall fitness, Elisabeth’s next steps will include:
Strength Training: Given her already above-average muscle mass, resistance training will help her maintain and build lean muscle, which in turn can support fat loss.
Cardiovascular Exercise: Activities such as walking, cycling, and high intensity interval training will help increase her metabolism and target visceral fat and improve heart health.
Nutritional Tweaks: While she has already found success with a low-carb, whole-food approach, Elisabeth may increase her protein intake to support muscle retention and optimize her metabolic response. She is also going to examine “carb creep” such as the hidden sources of carbs in sauces or other foods she may be eating.
Tracking Progress: Regular check-ins, continued intermittent use of the CGM, and a follow up body composition scan in three months will keep her engaged and provide tangible feedback on her efforts.
A Journey, Not a Destination
Elisabeth’s story highlights the power of using data to drive health decisions. Her experience reinforces that weight loss and blood glucose alone aren’t the only measures of progress—body composition, metabolic health, and strength matter, too.
With the support of a friend, a commitment to consistency, and the motivation of seeing measurable improvements, Elisabeth is set to continue her transformation.
Her journey is a testament to the fact that it’s never too late to take control of your health, redefine your goals, and push toward a stronger, healthier future.
Would you like to try to put your type 2 diabetes into remission? Check out the resources on this website for more inspiring stories of individuals' health transformations and information on how you can get started on your own type 2 diabetes remission journey.
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