Frequently Asked Questions About Curing Gout

I define “cured” as meaning a consistent Uric Acid level below 6.0 mg/dL, achieved without medication, and no recurring gout flares for a year or more. I’d love to define it as elimination of the crystals from joints, cartilage, and other places where they have been deposited but I haven’t seen a good test one can take to measure that.

I believe the answer is yes, despite the fact that the CDC and others say that its a progressive disease that can only be managed. Conventional medical guidance says the same thing about Type II Diabetes and this is just patently false.

Very very simply, uric acid is a compound created by the body as it breaks down purines. These purines may come from the food you eat (dietary sources) but a much larger amount is created by protein turnover which happens all the time. See a much more detailed explanation here. Ideally the body will naturally keep Uric Acid levels at the level it needs, excreting the excess in urine and stool.

HbA1C or Hemoglobin A1c is a blood test often done for people with Type 2 Diabetes (which used to be called Adult Onset Diabetes until recently when so many children started getting diagnosed). It’s a test that can measure your average blood sugar (glucose) over roughly 3 months. Because its an average over time it can be far more meaningful than fasting glucose which can vary quite dramatically throughout the day.

What’s the difference between pre-Diabetic and Diabetic (Type 2)? The answer is an arbitrary point identified as a cutoff for diagnosing full-blown Type 2 Diabetes. This test is a useful tool to understand how well your metabolism is functioning and how dietary changes impact average blood sugars. Put another way, even if you aren’t diagnosed as Type 2 it doesn’t mean you aren’t already well on your way from poor eating habits.
For more on HbA1C have a read of what DietDoctor.com has to say on the subject.

Briefly, the Trig:HDL-C ratio can be considered a proxy measure for metabolic health by looking at the triglycerides (free fatty acids) in your blood as compared to your HDL-C (supposed good cholesterol). General guidance is that a Trig:HDL-C ratio of less than 2 is ideal. However, I would argue that less than 1, as it is in well trained athletes, is the ideal goal. You may not hit this target but it gives you a solid directional goal to shoot for. To really dive deep on the subject have a review of this post on The Science of Human Potential.

I’d suggest focusing on three main exercise patterns. Pushups, squats, and overhead press. No need for weights or a gym membership though. Start easy, primarily with body weights and something light to lift overhead. Do as many pushups as you can, as many squats as you can, and as many overhead presses as you can. Then repeat for a 2nd and 3rd set of each. If you can do more than 12-15 of any of these in a set you will want to make it harder by adding weight (books, water bottles, grocery bags with something in them, and yes, dumbbells if you have them) or by progressing to a more difficult position (like moving from wall pushups to elevated hands pushups).

You can also have a look at my suggested guide to start strength training.

An overriding theme of this website is choosing the levers that make the biggest impact. Each of these exercises work multiple large muscle groups, improve overall flexibility, and improve balance. Working large muscle groups allows you to build more skeletal muscle faster and the flexibility and balance give you longer term benefits as you age. Plus if you hope to travel later in life you might have need to put things in overhead bins on the airplane.

Well no, I don’t think so. You can make the common pushup much easier or harder depending on your needs. Everything from a standing wall push up to a one-arm ring push-up. Check out this playlist from Jerry Teixeira for a step by step.

Yep, have a look at this progression starting with assisted body weight squats and this one that starts with body weight squats and continues on to dumbbell and barbell squats.

So this one is a bit more than simple bodyweight as you need something to lift overhead. Take inspiration from this example with one arm at a time and a backpack with a little weight in it (books, water bottles, whatever). Same with this one which would be the next step doing an overhead press with a suitcase. In either case you can add weights so that during each set you are doing ideally 6-12 repetitions before you just can’t lift it anymore. You need to go to failure (or very near) during each set to really make progress.

Maybe, but lets not get ahead of ourselves. Start basic and just get into the habit of doing 3 sets of 6-12 reps before failure with the three basic movement patterns. Then determine what else you may want to do to progress. Jerry Teixeira has produced lots of video’s on body weight exercises. His body compositions changes have been pretty amazing with body weight alone. If you find you want to use weights or go to the gym then by all means do so.

A reminder that you need to find a program that meets your goals, you enjoy, and builds (or at the very least maintains) skeletal muscle. That said… I do indoor bouldering at Sportrock Climbing Centers two to three times a week for 20-30 minutes each session. This is something my wife and I took up in our mid 40’s and is something I can do at bouldering gyms all across the country when I travel (just buy a day pass). In addition, at the bouldering gym we will rotate through a variety of strength training exercises with dumbbells and barbells for another 10-20 minutes. I’ve progressed from never doing a dip in my life to doing dips with a 35 lb plate hanging off my hips. It’s also taken me a year or so to get to this point.

Most experts seem to suggest daily strength training with one day off for rest. The routine is such that you are working different muscle groups every other day to allow rest in between. For example, upper body Mon, Wed, Fri and lower body Tue, Thu, Sat with a full rest day on Sunday. If you are just starting out, I’d suggest simply a one day on one day off routine. Build a foundation of regular strength training and then, later, increase frequency and exercises to fit your needs.

Day	Activity
Monday	3 Sets (Pushups, Squats, Overhead Press) x 6-12 Reps Each Set to Failure) ~ Roughly 15-20 minutes.
Tuesday	Rest Day – Go for a Walk
Wednesday	3 Sets (Pushups, Squats, Overhead Press) x 6-12 Reps Each Set to Failure) ~ Roughly 15-20 minutes.
Thursday	Rest Day – Go for a Walk
Friday	3 Sets (Pushups, Squats, Overhead Press) x 6-12 Reps Each Set to Failure) ~ Roughly 15-20 minutes.
Saturday	Rest Day – Go for a Walk
Sunday	Rest Day – Go for a Walk