How to actually fix a bad lipid profile (high LDL, low HDL, high triglycerides) in 8 -16 weeks step by step.
Disclaimer: Eggs and red meat do not cause issues with your lipid profile.
I slonk 6 eggs daily right now and my LDL is on 170, HDL at 70 and triglycerides at 65.
Disclaimer: Eggs and red meat do not cause issues with your lipid profile.
I slonk 6 eggs daily right now and my LDL is on 170, HDL at 70 and triglycerides at 65.
This is not a complicated thread.
My philosophy always has been to adress the most common causes of a problem first and then focus on the least common.
There seems to be 4 main causes for a bad lipid profile.
*High LDL is also not necessarily a sign of hypothyroidism*
My philosophy always has been to adress the most common causes of a problem first and then focus on the least common.
There seems to be 4 main causes for a bad lipid profile.
*High LDL is also not necessarily a sign of hypothyroidism*
Cause number 1: Sedentary lifestyle
According to our beloved WHO, 60 to 85% of people in the world live sedentary lifestyles.
No, there is no typo in that.
The average American walks less than 5K steps a day (2019 study).
Again, this is not a typo.
According to our beloved WHO, 60 to 85% of people in the world live sedentary lifestyles.
No, there is no typo in that.
The average American walks less than 5K steps a day (2019 study).
Again, this is not a typo.
Physical inactivity is one of the leading causes of disease and disability in many countries.
Never forget that a lot of people literally have to sit in an office for 12 hours a day.
Add to this that their commute is 2 hours and you have a packed 14 hour day.
Never forget that a lot of people literally have to sit in an office for 12 hours a day.
Add to this that their commute is 2 hours and you have a packed 14 hour day.
So there's no wonder really how that happens.
Most people today live sedentary lives.
Even the gym bros.
You are not meant to pump iron for 45 minutes and sit on a desk for the rest of the day.
Most people today live sedentary lives.
Even the gym bros.
You are not meant to pump iron for 45 minutes and sit on a desk for the rest of the day.
Itβs unnatural.
And when humans live an unnatural life , all sorts of problems begin to arise.
So, the first step in order to get your lipid profile in the healthy range, try to walk 10-15K steps throught the day.
And when humans live an unnatural life , all sorts of problems begin to arise.
So, the first step in order to get your lipid profile in the healthy range, try to walk 10-15K steps throught the day.
Step 2: Adress deficiencies
Some Peaters (the very few ones which i respect) say that high cholesterol is the body's attempt to fix some specific hormonal issues.
This is true. But guess were a lot of hormonal issues spring from on the first place?
Deficiencies.
Some Peaters (the very few ones which i respect) say that high cholesterol is the body's attempt to fix some specific hormonal issues.
This is true. But guess were a lot of hormonal issues spring from on the first place?
Deficiencies.
It took carnivores 10 years to figure out that 90% of them react horribly to carbs due to a thiamine and niacin deficiency.
The most common deficiencies that can lead to a bad lipid profile are: thiamine, niacin, vitamin D, vitamin A, magnesium and zinc.
The most common deficiencies that can lead to a bad lipid profile are: thiamine, niacin, vitamin D, vitamin A, magnesium and zinc.
You can source vitamin A and zinc from biweekly oysters and liver.
You can source vitamin D from 20-45 minutes of sun daily (just make sure to consume enough vitamin C also)
You can't source thiamine, magnesium and niacin through your diet if you are extremely depleted.
You can source vitamin D from 20-45 minutes of sun daily (just make sure to consume enough vitamin C also)
You can't source thiamine, magnesium and niacin through your diet if you are extremely depleted.
Cause 3: Lack of sleep
Again, remember that the average person consumes 1000mg of caffeine a day and is sleeping 5 hours every night.
Sleep deprivation can cause so many problems it ain't a joke.
Sleep Deprivation can cause:
- Depression
- Fatigue
- Metabolic problems
Again, remember that the average person consumes 1000mg of caffeine a day and is sleeping 5 hours every night.
Sleep deprivation can cause so many problems it ain't a joke.
Sleep Deprivation can cause:
- Depression
- Fatigue
- Metabolic problems
- Immune system dysfunction
- Myocardial Infarct
- Stroke
- Insulin Resistance
- Vascular Disease
- Hypertension
- Psychosis
- Diabetes
- Obesity
- Anxiety
- Neurological damage
- Skin ageing
- Dark circles
- Vision problems
Not fun.
- Myocardial Infarct
- Stroke
- Insulin Resistance
- Vascular Disease
- Hypertension
- Psychosis
- Diabetes
- Obesity
- Anxiety
- Neurological damage
- Skin ageing
- Dark circles
- Vision problems
Not fun.
Here are 12 steps in order for you to get some quality sleep every night.
Step 1: Force yourself to wake up between 5 and 7 A.M if you can.
Step 2: Do not look at any artificial light as soon as you wake up.
Step 3: Eat.
Step 1: Force yourself to wake up between 5 and 7 A.M if you can.
Step 2: Do not look at any artificial light as soon as you wake up.
Step 3: Eat.
Step 4: Do not check any electronic devices if you donβt HAVE to.
Step 5: Limit your caffeine consumption to 1 cup before 11 A.M either consumed with a meal or with fats, some carbs and protein. Aka start adding some quality dairy in your coffee and maybe raw honey.
Step 5: Limit your caffeine consumption to 1 cup before 11 A.M either consumed with a meal or with fats, some carbs and protein. Aka start adding some quality dairy in your coffee and maybe raw honey.
Step 6: a) workout and b) workout as early in the day as you can (you will see workout splits soon).
Step 7: Expose your skin to the sun a little after sunrise, for a brief period mid day and a few minutes before sunset.
Step 7: Expose your skin to the sun a little after sunrise, for a brief period mid day and a few minutes before sunset.
Step 8: Block the blue light on your devices and wear blue light blocking glasses.
Step 9: Stop working 2-3 before bed time (more if possible).
Step 10: Get done eating 2-3 hours before bed.
Step 11: Turn the WiFi off.
Step 9: Stop working 2-3 before bed time (more if possible).
Step 10: Get done eating 2-3 hours before bed.
Step 11: Turn the WiFi off.
Step 12: Make your room as dark as possible, lower the light or light candles, unplug every unnecessary electronic device, have some magnesium, glycine and chamomile tea while you read a fiction book.
Cause 4: Stress hormones
Stress comes in many ways, from financial problems all the way to your kids being sick and our biology plays a huge part on how we react to ANY type of stress.
So here's how to ATTAQ stress through diet.
Stress comes in many ways, from financial problems all the way to your kids being sick and our biology plays a huge part on how we react to ANY type of stress.
So here's how to ATTAQ stress through diet.
#1 Stick to your maintenance calories.
Overeating and undereating are both big stressors.
Overeating can lead to chronically elevated levels of the free fatty acids and undereating just makes you a vessel for cortisol.
Overeating and undereating are both big stressors.
Overeating can lead to chronically elevated levels of the free fatty acids and undereating just makes you a vessel for cortisol.
#2 Do not go low on either carbs or protein.
The ideal number for protein seems to be 1.7gr per KG of body weight and for carbs to be around 40% of your total calories.
The ideal number for protein seems to be 1.7gr per KG of body weight and for carbs to be around 40% of your total calories.
#3 Obviously your diet should also not be high in things such as: PUFA, alcohol, artificial sweeteners, unnecessary meds, legumes, phytoestrogens and grains.
#4 Have fruit in breakfast and dinner.
You need fructose.
Yeah, fructose.
#4 Have fruit in breakfast and dinner.
You need fructose.
Yeah, fructose.
Fructose obviously does not cause diabetes or any health issues by itself since your pancreas reacts to it completely differently than any other carb source.
Yeah. Any. Other. Carb. Source.
If fructose made you fat, fruitarians would be obese.
Yeah. Any. Other. Carb. Source.
If fructose made you fat, fruitarians would be obese.
Fructose doesn't stimulate the pancreas as glucose does.
It is gradually converted into glucose.
A lot of fruits are also rich in potassium which is necessary for utilization of sugar.
Fructose lowers cortisol and boosts your metabolism in a level so phenomenal it would be
It is gradually converted into glucose.
A lot of fruits are also rich in potassium which is necessary for utilization of sugar.
Fructose lowers cortisol and boosts your metabolism in a level so phenomenal it would be
Carbohydrates are the most efficient source of energy we humans have access to.
Fruits also produce way more CO2 than fats and protein in general and CO2 is a good thing since it decreases oxidative damage.
Fruits also produce way more CO2 than fats and protein in general and CO2 is a good thing since it decreases oxidative damage.
Fructose is not evil. If you go low carb for years, your thyroid will get destroyed since your liver wonβt have enough glucose to convert T4 into T3 .
So eat fruit.
Another powerful way to combat stress in to ground for 30-40 minutes twice a day.
So eat fruit.
Another powerful way to combat stress in to ground for 30-40 minutes twice a day.
In a nutshell:
1. Move
2. Fix deficiencies
3. Sleep
4. Lower stress
5. Let your diet consit of 3 daily meals of fruit, meat, honey, organic eggs, beef liver and kidney, oysters, raw dairy, bone broth and some potatoes.
The last thing that will massively help you will be ALA.
1. Move
2. Fix deficiencies
3. Sleep
4. Lower stress
5. Let your diet consit of 3 daily meals of fruit, meat, honey, organic eggs, beef liver and kidney, oysters, raw dairy, bone broth and some potatoes.
The last thing that will massively help you will be ALA.
One of these days i will write a thread with zero typos.
Mark my words!
Mark my words!
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