Need to lower my cholesterol ...updated with my #s

Start a fasting focused lifestyle combined with keto.

fasting adn keto making sure to balance omega 3 vs 6. But because your doctor says they are high means jack shite, post all of your blood work numbers for triglicerides, hdl, ldl, and resting blood sugar and we can go from there.

remember dietary cholesterol doesn't have much of anything to do with your blood levels. Cholesterol is a response to inflamation in the body which unless injured is caused by diet. In most cases this is due to your omega 3 vs omega 6 ratio being out of whack.

As far as the fish oil recommendation its a good start but be prepared to take 20 pills a day at a minimum to notice any real change without changing the rest of your diet.

base your diet on 2 meals a day on a 20 hour fast and a 4 hour eating window. To start you can do 14:10, then 16:8, then 18:6 until you are able to handle the 20 hour fasting window. Or you can do 16: 5 days a week and do to 40 hour fast a week. Fasting will generate the biggest change in blood markers, there is no disputing that and dry fasting will be 2-3 times faster than wet fasting.

For diet base your diet around the following

Protiens-
fatty fish-wild caught;
red meat- bison, grass fed beef, lamb etc
seafood
free range chicken
free range eggs(not cage free, free range)
organ meat
bone broth

Carbs-
Veggies only with some fruit such as berries after 2-3 weeks strict.

Fats- (outside of those from protein sources)
grass fed butter/ghee/brown butter
olive oil
avocados
avocado oil
macadamia nuts

if you need energy use MCT oil in coffee. Google bullet proof coffee.


Goal should be

Cals- 12xs Bodyweight
Fat- 55-60% of calories
Protein- 30-35%
Carbs- 5-15%

if you need recipes google whole 30 recipes just leave off the fruit for the first few weeks and the potatoes.

You only need to stay strict for about the first 3 weeks, after that you can enjoy a meal(not a day, a meal) that has carbs every 7-10 days.

For exercise, start lifting weights and start hard conditioning twice a week. I suggest the greyskull lp as a starting point. This will make a huge difference in overall health and well being.

Other thing is try and walk 10 min before and after each meal. Makes a big difference in digestion.


For fish oil I recommend This and I would suggest start with 10 pills a day moving to 20 after 3 weeks.

Eat whole grains and exercise.

Whole grains does nothing to improve cholesterol, in fact the opposite.

Exercising can help but generally does not do anything to improve inflammation which is the main cause of high cholesterol.

I’ll call back tomorrow and get my #s again and post.

I didn’t write them down first time

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See threads on health and fitness board. Get an NMR LDL-P test and LP(a) test, and post results.

Eta: sorry I thought this was on the OT. See thread in this board. And yes if all you did was basic lipid panel, then the only thing I'd look at is trig:hdl unless ldl is something absurd. And even then useless without LDL-P

If your doctor ignores you when you ask for this, or stares at you like an ape the way mine did, then fire him/her the way I did. Also use walkinlabs for cheap tests via labcorp or quest if you want to avoid doc BS until you find a good one.

Note there are some differences between the first and second generation NMR magnet. LabCorp's is first gen and apparently yields lower numbers than the new one.

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Also, get your fasting insulin tested as well as CRP.

If I had to have only a few metrics, I'd want insulin, and then the tri:HDL ratio.

However, in general, I think it's fair to say that if you eat low carb, then you don't even need bloodwork. If something bad is going wrong with your health, you will know it without having to take blood (and/or the things wrong with you won't be detectable with blood work.)

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as well as CRP.

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are you referring to C reactive protein?

if you don't mind me asking, what is your CRP reading on your diet?

interesting. honestly, i'm surprised a meat only diet would register that low.

I got interested in diet due to autoimmune issues.

While on AIP the lowest my CRP ever registered was 2.0, and my intestinal issues were still a mess.

For the past year or 2 I've done probably 90% plant based. By that I mean all fruits, veggies, legumes, oats, quinoa, potatoes and rice. I do enjoy weekend seafood. I eat no gluten grains, breads, desserts, alcohol, oils, or coffee. The gut healed up on this and I no longer suffer from the chrohn's stuff.

CRP is still around 1.7 though which kind of bums me out. the other issue is ankylosing spondylitis, an inflammation arthritis that attacks the spine. Quality of life has greatly improved eating this way but it hasn't been the 100% miracle reversal I had hoped it would be. Every 2 months or so I usually take a shot of Enbrel as symptoms creep back.