I will ask my doc for an ApoB test, but my experiene was the opposite. When I turned 50 I went on a low-fat diet for about 5 years on my doctor's advice because my total cholesterol was slightly over 200 and HDL only in the 40's. I was eating lean chicken, fruit and lots of greens/salads with olive oil. So around 54-55 years of age I developed a lot of joint and severe back pain that would put me out of action for a few days at a time. I could barely get out of bed and had a hard time getting up from a chair or couch. I was never overweight (6'1 190 lbs). I walked and lift some light weights during my 'low fat" days. I also had stomach/bowel issues, gas and bloating. My wife and I decided to go more with the keto-vore diet eating more red meat & fish, bacon & eggs, and hardly any greens, and of course 0 to very low carbs. We limited greens to cooked spinach once or twice a week to get magnesium that meat & fish does not offer in any meaningful quantities. We also started supplementing Magnesium Glycinate and vitamin C. Within 1-2 weeks all my aches and pains were gone! Headaches were gone and just felt better overall. I was able to start walking 2 miles again and lift weights more frequently because I did not have muscle aches like before. We eat red meat 2x/week, Fish 2x/wk, Chicken 2x/wk and Pork 1x/week. Most morning is 3-4 eggs with bacon or sausage. After 3 months HDL went up from 46 to 56 and Triglycerides down by 20% to under 100. My wife's HDL went from 55 to 76 (!!) and her Thyroid tests showed completely normal, and her doctor lowered her Thyroid dosage! I forgot to mention I stopped taking my Statin (Zocor) when I started the keto/carnivore diet and my Lipids panel looked a lot better without the medication after 90 days. LDL went up some, but that's to be expected and not necessarily a bad thing. I believe exercise is equally important as a good diet. My wife is a bit more active than me because she works around the yard and the house, whereas I work from home and sit for 10-12 hours/day, and her blood tests are better than mine, even though we eat the same exact foods.
thanks for sharing! My doc just prescribed me a statin, baby aspirin, mediterranean diet and 30 min of exercise 5x per week. I've been scouring the net seeking answers as I am very hesitant to take a statin. I just turned 49 and am 6'1" and 185 lbs. My search has led me to try keto or carnivore, but I travel for my job and am wondering how to make it work--and also trying to know if they "really work" as it's contrary to general public opinion. Just had to share my thoughts since we seem to have similar traits. My cholesterol numbers are pretty much the same as yours and I had the coronary artery calcium test done and came in with an 82 reading.
@@genxer74 My CAC score was 0 a couple of months ago, but since yours showed some calcium build up in the artery lining, you might want to stay with the statin for a little while until you STOP eating carbs & sugar, and start increasing your meat intake. This means meat and salad/greens only. People have said that Keto and carnivore has reversed their CAC score, along with some vitamins. Do a search on YT on how to reverse a CAC score or unclog arteries. There was a doctor that reversed his CAC score but he took specific supplements too, and lots of Vitamin D3 IIRC. Vitamin D3 and K2 is something you should be taking as well if you are not exposed to the sun regularly. It helps clear up the arteries over time. It is not hard to eat meat, salad and avoid carbs when traveling. Just eat the meat and throw out the bread, or order steak, chicken or fish at the restaurant. I don't see what the issue is and why people keep saying "we can't eat out". My wife and I eat out at least every other week and order filet mignon, Bronzino or seafood combo. The only problem with eating out is your will keeps getting tested, but after 2-3 weeks of eating healthy the sight of bread and other stuff doesn't bother you, at least it worked that way for me. After a month or 2 of eating no carbs, you will notice that you feel bad when you eat sugar or other carbs, bread, etc, so you do your best to avoid them. No doubt you got the clogged arteries by eating fast food and sugar or lots of carbs while traveling. Calcium build up is different than "soft plaque". For the CAC score to register (>0) it means that you also have significant soft plaque inside the artery, ie: partial blockage. The CAC score doesn't register unless you 've had soft plaque build up for a few years, which my doctor says I may have as well, even though my CAC was 0. He thinks the statins I was on for many years helped keep the CAC at 0 and wants me to get back on it. I refuse to do it because I feel a lot better on the carnivore diet and have more energy, no headaches, or joint pain and my HDL keeps going up gradually. Good luck!
Had some more blood tests. My total chol. went up to 238 but my HDL went up again a few points to 60 (finally!) and my TG's dropped another 20% to 75! And that's with eating meat, fish, bacon & eggs, and some Parmesan cheese and olive oil (on the fish), and 25g of carbs or less/day. I started eating FAGE 5% Greek yogurt (5% is full fat and very low carb) a month ago about 3x/week with a few blueberries or blackberries in it, because my wife keeps buying them to snack on. I am eating the cheese (1oz per day), yogurt and some berries because I am trying NOT to lose any more weight. I am down to 166 pounds (I am 6'1) and don't want to lose any more, because I am losing some muscle too and look thin (not too bad though - need to put on muscle). Also my BP is down 10 points (about 124/70), and I will be asking my cardiologist if he can lower my BP medication dose on the next visit. I saw him a few days ago when my blood tests came in, and he said I don't need to see him regularly any more, because I seem to be a lot healthier to him, and said the blood work looked great. He was also surprised with my low fasting Glucose which had dropped from 82 to 73. My primary doc also did full blood work for my physical a couple of weeks ago and said my liver and kidney results were that of a 30yr old and a lot better than a year ago (!). I told him I feel at least 20 years younger (I am 57) and he said "I believe it, keep doing what you are doing". The cardiologist also said the same and that he didn't need to see me regularly. This is the same guy that told me to get off the carnivore/keto diet 4 months ago, and has been chewing my ear off about switching to the Mediterranean diet! This was the 1st visit he did NOT mention the Med. diet :) I guess the blood work and lower BP speak for themselves.
In one word: Excersise . Increasing Vo2 max has by far the greatest impact on Insuline resistance and Apo B Levels. Furthermore : Eggs.Reducing egg consuption is a mistake.Olive oil. If possible use solely extra virgin olive oil for all purposes. Sleep. Uninterupted 8-9 hours of everyday sleep ,at regular times ( btw ,i am a Cardiologist )
A Cardiologist...WOW! I wish you were located in Colorado Springs!!! Can you elaborate on examples of Vo2 max types of exercises. Also, my fitbit says I average an 82 sleep score for 2024 which is on the low end of good. If I go to bed at 8:30 p.m.- 6:30 a.m. (10 hours) but my fitbit says I slept 8 hr 43 mins with an 84 sleep score...would you consider that good sleeping? I feel very rested. Any suggestions would be greatly appreciated! THANK YOU!!! :)
If you yourself dont have a lipid problem and havent tried eating egg yolk and test you lipid profile, then maybe you shouldnt believe 100% the information that egg yolk is safe
What a humble & honest presentation. Like you, my ApoB was 160 mg/dL. As a hunter/fisherman, I struggled to give up these things but committed myself to a low-fat whole plant food diet with no oil, dairy, salt, or booze 22 months ago. The only times I ate fish was while doing 3 different survival challenges here on my channel. Currently, I am at 81 mg/dL which is 49.5% decrease with no medication. Good luck getting your ApoB into the safe range.
@@EEEBA1 I could be wrong, but I thought the HDL particles do not have the APOB protein on the surface. So, I think one should not affect the other. I am not an expert, though.
N=1... THankyou for sharing your experience and not trying to pretend to be an expert! It's so refreshing to get opinions without bieng an ignorant influencer with flawed information.
Wow. I have to tell you my story because it's EXACTLY like yours (except for the numbers). I didn't start doing the APO B tests until last year after I learned about them, but before then, my Total Cholesterol was in the 240-280 range, with LDL like at 167. I have these type numbers for a long time, but decided it was time to do something about it, so I decided to lower my Saturated fat and about all the things you said as well. My Doc did Blood work and wrote me a statin. At the time I had been taking some supplements for about 4 months but didn't mention them. The day I started to take my first stain pill; I got my current blood work back. I had been on my lower saturated fat "diet" for about 3 months (maybe 2.5). My blood work stunned me. My Total C was down to 160. My LDL was now at 60, and I had ordered an Apo B which was at 75 (didn't have a base number so I'm not sure where it was before). My Doc said, hmmm. Come back in 3 months and let's do it again. I started taking the statin, but in 4 months went back. Again, my numbers were ROCK solid.. Maybe a little lower (LDL was now at 57), but I hadn't been REALLY following the lower Saturated Fat diet very well. What I WAS still taking was that EXACT Berberine supplement you showed (Thorn), so I double it, and dropped the Statin completely. I Just went back for more blood work 6 months later. Now for SURE I wasn't on any diet and BAMM. My Numbers were EVEN LOWER! Not much, but Total C was now at 152. My Glucose had also dropped from 101 to 83. APO B was now 70. Almost every number everywhere was lower (AST, ALT, A1C, etc.). Triglycerides had dropped from around 135 a year ago to 91.
Excellent. Your initial numbers are similar to mine, but mine are slightly worse with an ApoB at 128. I am a 74 year old female, so I need to be proactive besides reducing my saturated fat. Will begin for the first time in my life taking 10 mg each of rosuvastatin and Zetia as recommended by Peter Attia. Must be mindful of side effects as I wear a CGM Dexcom 7 to keep my insulin at a low level (5.7 HBA1C). Family history of severe diabetes, due to lifestyle and genetics, especially linked to the allele APOE4 gene. Would love to have further genetic testing done but not even my doctor can suggest a viable source!
I Did the Same thing in the last 2 years, reduced my dietary Cholesterol, my saturated fats and increased my fiber intakte to 70g per day. My ApoB dropped down to 61 mg/dl and i'm still trying to optimize my diet. Sounds Strange but It has become a kind of passion for me. Thanks for sharing 👍
@ef9033 I see lots of comments from people insisting that saturated fat has no impact on heart risk. But my experience (and yours) indicates reducing saturated fat can lower ApoB, which has been shown to reduce heart risk. Whether I want this to be true or not . . . it is.
@@SimpleHormones The important Part is the replacement for Saturated fats, otherwise you would be in a caloric deficit, which is normaly Not the Case. ua-cam.com/video/mBFe1QattAU/v-deo.htmlsi=IXMZYaaKUoVsWff3 I think this video explains the concept very well, and a lot of think make more Sense regarding this Topic 😉 Check it Out.
@@bearclaw5115 IT Takes some time, you should increase your intakte Not by more then 5g per week, so that your gut can Adapted to all the Fiber. I started with increasing my seed intake flax,sunflower,pumpkin,sesame, psyllium, cacao nibs Blend them and Put them in a Smoothie with berries. Blue & Raspberry. I used dried dates and Gojiberries as sweetner. I Eat a handfull nuts, a Portion of lentils/beans and oats everyday. I Developed the habbit to calculate the kcal per g of fiber Ratio. If a Food has less Fiber then 0,02 * kcal, I a try to avoid It. Not strict of cause. But by using this Ratio you get a better Feeling/Focus for the "right" Food. When you have the Feeling for the best Fiber foods, you start to adapted to your taste preferences, and make a compromise between taste and Fiber. My compromise ended by ca. 70g per day . But During this process there where days with 110g of fiber but, it was Not sustainable for Long Term. My energy requirement per day are 2800kcal, If you have less you will end with less Fiber. Keeping a healthy bodyweight is more important In my opinion This was my strategy at least 😋
Thank you! I am always skeptical of these titles on YT. You've clearly shared your story and reiterated how it worked for you, but may not work for others. You've certainly inspired me to get my APoB tested!
Thank you for this. I can’t sleep and it’s 3 AM. I decided to open UA-cam and there this video was. I appreciate your sharing. I am now going to make life changes, I. Particular food.
different organizations have different reference numbers for ApoB: 130 mg/dL as a safe ceiling for low-risk patients, 110 mg/dL for moderate-risk patients, and 90 mg/dL for high-risk patients. This is fairly aligned with a statement by the American Association for Clinical Chemistry, which recommends an ApoB ceiling of 100 mg/dL in moderate-risk patients and 80 mg/dL in high-risk patients.
That’s all fine. But they will all tell you that lower is better. Sorta like fasting blood sugar. A 103 is better than a 123. But an 83 just trumps them all
Your experiment is about how I eat most of the time for the last 30 years and has worked for me. Basically minimised red meat, sugar, white carbo and replaced with fish, chicken, eggs and greens. That may be a diet for some people but it's just my routine. I also don't smoke or drink and do exercise regularly. I can afford to eat anything less healthy in social settings or on holiday.
Hi Steve, thanks for sharing your diet changes and lab results with everyone. I will turn 54 in September and am have spent the last 3 months really looking into how to improve my overall health ( ApoB levels/ A1C) and the age related optics of getting older ( hair and skin). Thanks again for sharing!
Apob is a proxy for ldl particle count. It's no surprise that a lower fat diet reduced both your ldl-c and apo-b as an ldl-c reduction will almost always be accompanied by a lower apob. However, a better test would be a NMR particle count which is a direct count of ldl particles.and their size (apob gives you an idea of total particles but not the breakdown by size). It would be interesting to see what your small dense ldl particle counts are at as a percentage of total LDL particles. This is a much better indicator of true risk. The reason apob is a better indicator than ldl-c alone is because ldl-c is essentially just giving you total weight of your ldl, while apob is giving you approximate idea of number of particles. If you have high ldl-c but low apo-b it is not as concerning because it means that the total ldl weight is accounted for by fewer larger particles (where larger particles present significantly less CVD risk). If you have high apob, it means the weight is skewed more towards many smaller denser particles which highly drive cardiac risk. In my opinion, a NMR particle count test supersedes an apo-b test as it gives you direct measurements of what apo-b only hints at. It would be really interesting to see what your small dense LDL particle count is and how it was affected by the diet. Statins and saturated fat tend to have a disproportionate effect on large buoyant LDL particles than they do on small dense, so you may possibly not have had as big a reduction in risk as your numbers may indicate, as the lower apo-b and ldl-c numbers may have come primarily from reduction of large buoyant LDL.
Thanks for that explanation @DanielTabuenca . I’m constantly asking myself 2 questions when I post a video. 1. Is it Simple? 2. Is it about Hormones? This one passed the test. But it can get WAY complicated, as your comment shows. There’s lots of detail and nuance. I choose to focus on the simple explanations.
@@SimpleHormones wrote, _"There's lots of detail and nuance. I choose to focus on the simple explanations."_ I respect your commitment to your goal to 'keep it simple'. I feel it's worth mentioning that, generally speaking, laypeople like simplicity. 'Detail and nuance' require more cognitive effort, and our brain tends to want to find heuristics and 'shortcuts' to keep our understanding as simple as possible. I think it was Einstein who said that we ought to make _"everything as simple as possible, _*_but not simpler._* His wisdom in this point is that OVER-simplification can (and does) miss the mark. As is often quipped by many, "The devil is in the details." I trust you understand these things, but perhaps there are some among your audience who don't. This message is in reply to you, but very likely it applies to them. In the video, you mentioned using olive oil rather than butter. This is a sensible distinction, keeping to what's currently considered a, if not the, primary benefit to, say, the Mediterranean diet. There exist many studies that promote the Med. diet as the healthiest for our heart. Yet there also exist many studies that refute this finding because upon further distinction, it doesn't seem to be the overall diet that's most beneficial, rather the inclusion of a daily dose of extra virgin olive oil (1 tablespoon as a daily minimum, but 4 tbsp maximum). You also mentioned doubling your fish oil for the omega 3's. This is also a sensible choice, given the enormous benefits of omega 3's, including its effect of reducing inflammation (as you may already know, inflammation is perhaps _THE_ primary risk factor for heart disease). And finally, your inclusion of berberine was also a great choice because, as you mentioned in the video, of its proven efficacy. Just like you, I'm also not here to tell anyone what they should do. In my opinion, it was those three choices that lent the most positive influence on the positive changes you saw to your ApoB and LDL numbers. It's also my opinion that had you not decreased your healthy beef/fat intake, you very likely would have seen an even greater improvement. All that said, this is the first video of yours that appeared in my feed. As others have said, I appreciate your format, delivery, and length of presentation. In short, I'm glad to have found your channel. Thank you for all you do to help educate folks about the importance of hormonal balance. I'm looking forward to working through your existing catalog, as well as your future content.
@@SimpleHormones over simplifying things can actually obscure true nature of things. The science of determining CVD risk is really actually still forming. @danieltabuenca's point is really really good. Particle size not just count is also really important, and so are a dozen other factors. What people really need to lower their CVD risk is a complete view of what is happening in their bodies. Focusing on one marker (that is an approximate of better markers) is always problematic. A complete lipid panel + fasting insulin + CRP + Glucose + Ha1C is where people need to understand their actual risk. The Human body is really complex. One marker going up or down is a false sense of safety. We were told LDL was all we needed to know for years. Why? Because drug companies made 100's of billions off of Statins. One more "this is the marker" you now need to pay attention to is just the same old approach.
@brycefbarnes I would tend to agree with you . . . to an extent. However, I emphasized, more than once in this video, that I was not ONLY tracking my ApoB. I was ALSO tracking my fasting blood glucose, hemoglobin A1C, and fasting insulin. Don't remember if mention it in the video, but of course I also keep tabs on CRP, complete lipid panel, and dozens of other biomarkers. Over simplifying can be problematic. But addressing every complexity of the human body, on the other hand, only confuses the lay person and doesn't help us move forward with actionable steps toward better health. Doing my best to create a balance. "Everything should be made as simple as possible . . . but not simpler." Albert Einstein
@@your-right-m-r apo-b == particles. An actual particle count through fractionation or NMR gives you at least as much information as apo-b, but also provides you with more information that you can use to lower your overall risk. For example a high percentage of small LDL particles can be an indicator of insulin resistance, and means you can reduce total apo-b by addressing insulin resistance and cutting carbs, if your apo-b is high but you have no small LDL, then statins might be your only option. You mention total cholesterol under 100, which seems like a typo since total cholesterol of 100 is extremely low (some people can hit 100 just with their HDL). 100 is usually the cutoff for LDL-C cholesterol. This number does not really add much more information on top of an apo-b or particle count test, since it's not cholesterol that gets stuck inside the artery walls, but rather the lipo proteins themselves which don't necessarily always correlate with the cholesterol number.
@SimpleHormones Great video. My Apo B is 83. I'm off zimvistatin, metaprolol, and telmisartin. No more drugs. I have a great PCP and a pharma loving mechanic as a cardiologist. Had a mild MI in Aug. of 2020. I do deep lipid panels (CardioIQ from Quest). And yes I'm eating carnivore. Zero carb. Oxidative LDL is at 37. hsCRP is 2.1 Down from over 9! when I had the heart attack. All other inflammation markers are low normal. Trigs=100 and HDL=47 so I'm right around 2:1 ratio. Of course these are labs from July. I will retake in November. Glectin-3 is 11.5 (indicator of heart failure). Should be below 18. ADMA level (Nitric Oxide is 93 - low risk of endothelial dysfunction)
@@Dane18181818 As I stated. it's carnivore. So anything animal. Nothing else. Beef, butter, bacon, eggs is the easiest. I also time restrict eating. Mostly I have a small snack around 4pm and dinner at 7:30. Rest of day is water and black coffee.
Thanks Steve, this video was very helpful. We see so many videos from those chiropractors that claim themselves the experts in everything and say “saturated fats are good for you, LDL is not the culprit, statins are bad…” and so on. I’m 49 and peri-menopausal My LDL is 174. My doctor ordered a ct calcium score which was 0 that is not an indicator of no cardiovascular risk, it just shows that the plaque in the arteries has not calcified yet. that was it, no plans to lower that LDL.I am pretty healthy. My A1c is Normal, and I don’t have high blood pressure. I made an appointment with a new doctor and I’ll request to check my apo b level. Till then I will definitely reduce my saturated fat intake. No more eggs everyday for breakfast, start exercising and also I added berberine to my supplements. I need to find some Quality fish oil. Thanks again Steve.
@homaw I'm definitely not an expert in lipids or cardiovascular risk.Glad the video was helpful though. Good for you to take steps to lower your own risk. I still eat at least 3-4 eggs a day. Not willing to give those up and don't think that's necessary. Exercise is an absolute essential! 30-60 min, 3-5 times a week. Mix in resistance (weight) training and cardio. Berberine and fish oil are excellent supplements to start with. Visit my website and send me an email. simplehormones.com/contact I can tell you some high quality fish oil and berberine brands I take.
@@SimpleHormones An ApoB of 106 is still much higher than optimal. Congrats on pulling it down as far as you have though. Peter Attia says to shoot for 60 or less. If your saturated fat is 20 or less grams/daily then maybe the eggs aren't an issue. But if your SF consumption is over that there would likely be a benefit in consuming less eggs.
Thank you from over here in Tucson. If you know of providers here or Phoenix would very much like to know. All the best and all the rest. A wonderful share with extraordinary disclaimers!! A great example of what so many others should be doing......
@charlybirdful - Fill out my Patient Referral Request Form here to find a hormone specialist: simplehormones.com/referral If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Thanks!
@clintbrock7697 Thanks! ApoB is a little high, but I'm keeping tabs on all my biomarkers and trying to do what's best, overall, for my health. I feel pretty good about most of what I'm doing.
Great video Steve. I appreciate your honesty. I am a 69 y/o woman in excellent health, very active,been following a low carb/keto diet for 2-3 years, Chol 285, HDL 80, TG 71, LDL 193. Doc wanted statin, I requested APOB which was 139 and lipo A 183.6. I am going to try your plan as I know I have increased my saturated fat intake over the past few years.
@KathyMcNulty-j1s Thanks for watching and good luck with your ApoB. I have been doing further experimentation with mine and I may post another update video, explaining the results of my experiments.
I think if I were addressing this topic, I'd start with exercise. Exercise at the recommended levels is the most important lifestyle choice to get right. The second thing I'd focus on is getting your BMI in a healthy range. You have to make changes that you can live with, over the rest of your life. People swing back and forth on diets because they chase unsustainable choices. People who desperately need to make a change look at all the requirements and freeze due to the sheer amount of needed changes to their lifestyle. It seems unsurmountable. I went through this about four years ago coming from a sedentary background, a family history of heart disease, and suffering with the consequences of being overweight and getting older (I'm 56). I had back issues, lack of sleep, joint pain, and all kinds of symptoms related to my lack of metabolic health (I was fat). I started exercising and dropped 40 lbs and that solved many of my symptoms. My blood cholesterol levels and blood pressure were bad when I started and predictably came into normal ranges as I changed my body fat and exercise levels. I didn't start off measuring ApoB so I don't know how much it changed due to my lifestyle changes but on my last blood test (over a year ago) it was 71 mg/dL. Getting triglycerides and LDL down should trend with your ApoB numbers so I don't think everyone necessarily needs an ApoB measurement, but they are easy and cheap so I see no reason not to track them. Anyway...for most people it is simple (in concept, not practice). Exercise and drop weight. After you do that, then you can really drill down into optimizing other factors.
This guy is letting you walk infant of a bus. This is coming from a former Division 1 NCAA wrestler and 11 year Navy SEAL. There aren't many humans who've been more physically active than me and I still always got flagged for high LDL and AB(b). Exercise will be statistically insignificant to your overall outcome, if you spent decades at high levels of APO. PSK9 inhibitor or statin is the only thing that'll really move the needle appreciably.
BMI is a joke and made important by insurance companies. All of a sudden, muscular people or large frame people are overweight or obese. Quick gauge? Sure. Indicator or lifespan? No way.
Totally agree, intense exercise that is strength, cardio and HIIT is the way to go. I eat healthy food, lean meats, fresh vegetables (especially organic salads) fresh fruits, coffee, tea, a bit of wine, healthy fats and vinegars, no processed food or snacks. We all KNOW what we should do, the food industry has created convenience and a nation of addicts, who complain about being sick and fat. Do something about it!
@@cyumadbrosummit3534 Some people have high cholesterol due to genetic factors and need medication even on the healthiest lifestyles. But everyone should focus on having a good diet, good sleep and consistent exercise regardless
What a breath of fresh air you are!! I had started implementing many of these things and drove my LDL down 150 points to just below 300. The biggest changes I made were decreasing saturated fat to around 15g per day (10% of total calories) and increasing carbs and fiber via fermented oats, nuts and seeds, as keto is what skyrocketed the cholesterol. Thank you for the confirmation that I’m (hopefully!) on the right track! I will get an ApoB test with my next blood draw, historically it had been around 180!
HI Steve: I am thrilled to report to you I did follow your method and these are my results: on May 18 , 2023 after one month on Carnivore diet my lipids looked like this total cholesterol 235, HDL: 71, Tg: 64, LDL-C 151 , Chol/HDLC ratio 3.3 and Non HDL-C: 164, following your methode on 12.3.23; Total cholesterol: 179, HDL-C : 85, Tg: 38, LDL-Chol 83, Chol/HDL-C ratio 2.1, Non HDL Chol: 94, so using same brand fish oil did not give me A.fib or raise my LDL-C; I am sure my ApoB is also improved and not sure if it was ordered, still waiting for more lab results. So This is only in less than 6 months , will keep doing the same this is significant improvement and I believe almost anyone can do without Statins, my goal is to defeat the myth that is hard to lower LDL-C below 70 without Statins, so I aim to prove this wrong. [considering Statins lower LDL by 5-10 points at best after 6-12 months of tx". I did walk 10K everyday and did average of 5 hot yoga classes/week Hope this helps others. I have eating "smart Carnivore" since May, mainly Salmon, Sardines , green vegetable's, some limited fruits,, lots of fiber /edamame almost daily, lot of nuts, avocado, chia/flaxseed shakes; I did protein soy isolate everyday with these shakes, I am going to try to eat limited red meat[ for B12] perhaps once a week but very low in saturated fat , like Filet Mignon in olive oil. Thanks for best advice.
You suggest the following "[considering Statins lower LDL by 5-10 points at best after 6-12 months of tx" At best? I went from LDL of about 85, to LDL of 37 and holding for years. My dosage 40 mg atorvastin. Most folks on 40 to 80 mg of atorvastatin get 40 to 50 percent reduction. 43% and 51% to be exact from testing results. Reduction does not take 6 to 12 months. I also walk/jog 5k of hills most days and have strict diet.
The key is can you stick with it? Lots of people can do it temporarily. As you age it becomes much more difficult to control LDL with diet. 20 mg of Atorvastatin dropped my LDL from 154 to 78.
Another GREAT informational video! Thank you doesn't seem enough for these, but THANK YOU!! Lives are being changed (educated) as we move with greater insight and clarity as we continue to look for a horomone optimizing doctor/practioner. Thanks again for all you are doing to assist so many of us!
As you say everyone is different. Sarah Hallberg world respected low carb Dr saw reversal of diabetes and insulin resistance in thousands of patients actually by increasing their saturated fat intake, it was only when processed carbs were introduced that the wheels fell off. She did an interesting Tedx talk years ago.
@@randeepwalia1507 Thanks for your personal experience,I hope people are wrong about sat fat, but is better to be safe and avoid em' if you don't want atherosclerosis
I have been on a almost carnivore diet for 3 years - including fish and a few cooked vegetables- seldom berries - almost no carbs - LDL high otherwise never healthier - 67 years old
Quality of life is as important to me as days above the grass. I’m not striving to live for 100 years. I’m striving to enjoy the days I have. I take no drugs. I eat meat and eggs and fish. Mainly grass fed beef, and pastured eggs, and salmon. Cholesterol is classified as high. But so was my parents. They both had TC over 250. And they lived to 93 and 95. Genetics play a big role. If I stay mobile and independent and live to 80+, I’m good. My spiritual eternal future is way more important to me. It’s odd how we focus so much on the 70-90 years in this body without focusing on the far longer existence. Give it some thought.
Apob is a conpletely normal part of lipid transport. The confusion that people have is that oxidized lipid transport particles are the problem, not normal ones. To make an analogy, if you have a basket of apples and half are rotten, you can get less rotten apples by reducing the size of the basket or by making the percentage of rot less. Reducing apob regardless of other factors is merely reducing the size of the basket, not fixing the rot. To reduce the rot and not care about apob particles you need to reduce oxidation and glycation. This means to avoid sugar and avoid pre oxidized fats. Fats that are easily oxidized that damage particles are poly unsaturated fats, especially synthetic seed oils. Trans fats are the worst. Saturated fats are extremely stable and do not cause damage to lipoproteins. This is what we've lived on for 2 million years. And suddenly it's bad? That's ridiculous.
You have some serious errors. If you eat a lot of saturated fat, cholesterol will be synthesized. This will lead to an increase in lipoprotein particles which are required to transport that cholesterol in the blood. When ApoB is high, the particles pass through the artery wall, get retained there, become oxidized and form plaques which leads to inflammation. This is how heart disease occurs. Listen to what the world-leading lipid experts say on YT. Lots of evidence.
I agree, except that the evolutionary argument per se doesn't hold. The diseases in question are degenerative in nature, but our genes only care about keeping us alive long enough to procreate. Habits, including diet, that our ancestors relied on 2 million years ago to stay alive until their genes could be propagated may have little to no bearing on longevity. For example, if our paleo-ancestors had consumed far more trans fats, we would presumably still be here, even though trans fats are deadly to someone hoping for a long, healthy life.
More fake information that relies on the "We've been eating this for millions of years" nonsense. We didn't live past the age of 25 for most of our history. Telling people eat saturated fat because it "sounds right" is going to get them killed.
@@lucasgroves137bro neantherthals ate much more fat than humans, they had LDL above 300 easily in general, and they could live longer than modern people XD your data is somehow broken
Researchers such as Malcom Kendrick, MD argue that the necessary cause of atherosclerosis is the presence of clotting factors and chronic inflammation. The analogy they create is LDL particles delivering caulk to the pipe wall rupture. The caulk doesn't cause the rupture, inflammation does. So, a body full of Apob, that is not inflamed by, say, a high carbohydrate and sugar diet, or UPF food intake, won't become inflamed.
my apoB was the same as yours. MY fasting glucose was 88 and my A1C was 5.0. Strangely my FSH was very high. I went to a cardiologist and he gave me 10mgs of Crestor but I took that once a few years ago and my glucose levels went up, so I don't want to go that route. I have been lowering carbs and trying lentils, salads, salmon. I will add more fiber. I have heard that psyllium husk helps eliminate excess cholesterol in bile acids. thanks for the video,. I am hoping my apoB goes down like yours did.
@condoguy710 A high FSH level is an indicator that your body "needs" more sex hormones, like estradiol in women or testosterone in men. Optimizing your hormones, as I mention in the video, helps reduce ApoB and other cardiovascular risk factors. My wife and I just re-started adding psyllium husk to our protein-blueberry smoothies in the morning. It's pretty nasty. She says, "I just can't do it." Might be better if we added it to a scone or something. Makes smoothies gross.
@@SimpleHormones less is more, then. Cut the serving to 1/2 or 1/4 of the mfg label, 'to taste' until you can tolerate it. Then , you are still getting more than if you didn't add any.
@@jamesalles139Was going to be my advice as well. Don't use so much of the fiber if it's "gross". Also, you need to get some with every meal, not just once per day. Just meeting your daily value in a single meal isn't the best. Blueberries already have fiber anyways.
OMGosh Get rid of the lentils. They are very high carb. We didn't need fiber.... That's like asking more cars to a clogged road in order to get things moving. Watch Dr Paul Mason and his talk on fiber at Low carb Down Under. 5 minutes in you'll get the answer.
Great information, thanks! I have an appointment with lipidologist next month, trying to educate myself in order at least have some idea of questions to ask. My primary has been suggesting statins which I have been eschewing thus far relative to the issues you had mentioned. I'm a 69 year old man without a MACE thus far, no findings diagnostically or symptoms. I am active and my weight is stable at 175 lbs/ 5'9". Lifting weights 4x weekly. HDL is high as well as LDL and cholesterol. I am also a pescatarian for 13 years. At any rate, I will be very interested as to the opinion of the lipidologist. Thanks again for your comprehensive presentation.
Your plan to consult a lipidologist is the most sensible thing on this thread. It is shocking but pervasive to see so many making decisions about their health ( and dishing out advice to strangers) based either on anecdotes or unsupported assertions eg saying you “should do this”. If anyone comments without evidence that “it’s the carbs that are bad” or “it’s meat that’s bad” or “cholesterol is fine trust me” etc etc, run a mile. Decades of research by thousands of scientists worldwide and years and years of education and training apparently means nothing if “well I’m doing just great on x diet so you should do it too”. Plus - Huge confusion/conflation between short v long term too. Eg “ Look, I’ve eaten nothing but lard for x months and I’ve lost y pounds and feel great”. That may be a strategy for short term weight loss but says absolutely nothing about long term heart health ( specifically artherosclerosis) which build up over many many years.
Would have been interested in hearing what your fasting glucose and A1C levels were. I’d also like to know what your triglyceride and HDL levels (and were 10 months previously). The last two markers are just as important as LDL levels.
Abnormal fasting glucose occurs years after Type II diabetes is acquired, causing us to miss an early diagnosis. I've always eaten before "fasting" tests, as I want to know the "real" level of these markers. The current science shows us that HDL is not a protector of heart health, nor does it "offset" high LDL levels. This may help: ua-cam.com/video/JvKNzLRmzLg/v-deo.html
Steve - Congratulations to you and Thank you so much for this video. In May I had my ApoB tested and mine came back HIGH :( I also have very high HDL. I have lowered my intake of saturated fat... I would love to have a referral for a hormone specialist in Tampa, Clearwater or St Petersburg FL. Thank you so very much!
The best way to find a hormone specialist, somebody who really knows how to manage all your hormone issues and get you to optimal levels, is to visit this page on my website and fill out my Patient Referral Request Form here simplehormones.com/referral If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Once you fill out the form, be sure to check your email for a message that says "Confirm your email address." Thanks!
My apo B is 100. HDL-50. Early 60's. T2D for 20 yrs. A1C consistently 6 to 6.3%. NO DRUGS. Mostly complex carbs. Don't eat anything for 15 hours. Doing this for >20 yrs. Mostly veggies, some dairy , 3-5 eggs/week. Lots of nuts. Recently started taking 2.5 gms/day of fish oil & 4000IU vitamin D. BP 110/70. Important thing is not just apo B, you should check small LDL. small LDL particles should be
great job at self assessment and awesome health management, Great! The latest research shows that the size of LDL is not one of the leading factors to ASCVD, ( as thought before) as much as the total number of LDLipoproteins.
Great video. Thanks for the information. My brother died of a heart attack at 52. My cholesterol has always been good. I will ask for this test next time I am at the Dr.
@messi101507 Thanks for watching. ApoB is one very important biomarker to follow. Also make sure to learn your fasting blood glucose, your hemoglobin A1C, and your fasting insulin levels. Insulin resistance is a major risk factor for heart disease.
Congratulations, Steve! Are the measures for lowering ApoB the same as the ones for lowering LDL-C? Or are there additional ones, and if so, what are they? I always enjoy your concise and educational videos - thank you!
Great question, one I also had. As my experience showed, the changes I made affected both my LDL-C and ApoB about the same. The one to track is definitely ApoB.
@@SimpleHormonesIt doesn't even matter. The only one to bother tracking (and reducing) is ApoB. LDL-C is just an imperfect marker for what ApoB represents. For those who can't afford ApoB tests, a better marker than LDL-C is non-HDL cholesterol.
🎯 Key Takeaways for quick navigation: 00:54 💡 Apolipoprotein B (ApoB) is a better predictor of heart disease risk than LDL cholesterol. 02:18 🩺 ApoB tests are important for heart risk evaluation, with levels indicating risk. 04:03 🥩 Debate over saturated fat and dietary impact on heart risk. 05:23 🥗 Dietary adjustments and supplements for reducing ApoB, including fish oil and fiber. 06:34 📉 Personal success in lowering ApoB and maintaining insulin sensitivity through dietary changes and exercise. Made with HARPA AI/sum
@@newyorkguy158then why do so many people come on the internet reporting that their numbers improved with more saturated fat and low carbs? Flukes? Maybe…
Thank you! I agree on everything you said. It’s the path I s been on for a few months now since I was diagnosed with high APOb I will retest in a couple more months. Thank you!
Congratulations on your improvement. The only problem is you can't tell if one or a number of your interventions caused your ApoB to drop, or in what combination or dosage.
For me there has been no single magic bullet. I was borderline diabetic and keto made my blood sugar great. But keto made my LDL-P and Apo-B shoot up dangerously high. The phenotype being studied now is lean mass hyper responder, and I feel I'm one. But it's like whack a mole.
A little freaked out right now. Everything was good except for : LDL (always been high most of my adult life) and ApoB : 161 . This is my first time getting this test. I ordered it for myself cus I’ve been hearing a lot about it. The high # is very unexpected. Glu 91, insulin 7.4, Trig 85 HDL 91. I eat no sugar, low grains, no processed foods, high veg fruit, and high meat/dairy /fats in the last 3 years. Exercise 3-4 x week. I am going to immediately reduce the meats/ sat fats/dairy. I hope I can reduce it like you!
Hey Steve, I like your very clear approach and explanations. From what I can see you decreased your meat and dairy intake and upped the plant based intake. Then made sensible decisions about adding things to meals like using olive oil instead of butter. I'm glad you saw results from these changes. Are you going to go further? What about Time Restricted Eating? Meaning eating all your food in a limited window - say 8am till 6pm and then fasting the rest of the time? Also I read that doing activities (easy things like walking) after meal time can also prevent your insulin levels rising so much after food.
@Praguebeats Thanks! I feel pretty good about my progress on reducing ApoB. Going further is something I’m considering but there are always trade offs. If I reduce saturated fat further, it’s practically difficult to keep my carbs low and maintain insulin sensitivity. My wife and I already practice TRE. Dinner around 5-6PM, brunch around 11AM. Lately, we’ve been doing a 24 hour fast once a week. I like to take a walk or a bike ride as soon after dinner as I can convince my wife to go. Good thoughts though.
@@SimpleHormones I'm new to your channel, so my apologies if any of this has already been discussed, but have you looked into a continuous glucose monitor? With a snapshot of exactly where your blood glucose is at all times, you can dial in your nutrition and lifestyle to make sure you're not getting too high or prolonged spikes. Carbs are not your enemy- insulin is not your enemy either. It's your ability to process carbs that's critical. If you're being active after a meal, that gives you quite a lot of leeway when it comes to carbs. A CGM could be a valuable means for you to ramp up your carbs safely. This isn't really discussed much in the keto community, but both fasting and ketosis create ketones. I think it's pretty simple to understand the flight or flight adrenaline-y/cortisol-y aspects of fasting, and how overdoing fasting can produce chronic stress (as well as tanking your metabolism), but the potentially inflammatory aspects of keto tend to be swept under the rug. Paul Saladino touches on this with his judicious use of honey and fruit. I don't agree with Paul on everything, but his thoughts on the usefulness of insulin have been an eye opener. But, yes, overall, mediterranean keto is an extraordinarily hard diet to follow. Saturated fat is the most delicious thing on the planet. It's unbelievably hard to swap it out for healthier fats. Heap as much praise as you like on olive oil, but it will never taste as good as butter. One thing that's helped me is that there's some research showing positive heart outcomes with fermented full fat dairy. So, the saturated fat in fermented dairy is not as bad for you as other saturated fat. I don''t go with whole milk kefir, but I enjoy 1% and 2%. And, of course, there's the positive correlation between a healthy gut microbiome and hormones- which I'm sure you've discussed.
Nicholas Norwitz found that eating an increased amount of Oreo cookies reduced his LDL significantly. I wonder if oreos would also reduce APOB. Definitely something to try 🤔
Thanks for sharing your experience. I haven't tested my ApoB, but I too have changed my diet in the past year to higher fiber and lower saturated fat. Tons of rainbow vegetables...flax, chia, whole wheat, oats. I hope when I get tested I'll get good news too.
Great testimonial of your journey. To the point and informative. I'll add the extra blood test too and moderate from there as needed. I currently do take 2+ tbsps of EVOO and also cod liver oil daily. Not to mention a low carb and high veggie diet since I am a type 1-1/2 diabetic... very early onset. I'll look for more of your content... thx
My take is: ApoB tracks LDL and neither matter. However LDL particle size is important. I have personally found that my keto WOE has raised LDL yet my particle size is increasing and the quantity of small dense LDL is decreasing. I no longer care about about total cholesterol or LDL.
Great info. I have also read a bit about what you believe and tend to agree. Do you have any good reference source that I can read on to fully understand the LDL particle size and count importance vs the typical high- LDL, APO B theory. I have great HDL and Triglyceride values but APO-b 177! LDL 304. It started going since I started intermittent fasting w/keto. I eat all the right veggies, fish, etc. Just cut out the whole grains and oats because some say that they are too high carb.
I think you have some serious errors. LDL-C tracks ApoB, but not perfectly. They can diverge. When you eat a lot of saturated fat, more LDL is produced. This requires an increase in ApoB lipoprotein particles to carry the cholesterol in the blood. Some of those ApoB particles pass through the artery wall, become oxidized and form plaques. This is how ApoB causes heart disease. So LDL cholesterol is part of this chain leading to heart disease.
Niacin is considered to be the most powerful drug from the point of view of HDL-C increase. Furthermore, niacin significantly decreases concentrations of all apoB containing lipoproteins, i.e., VLDL, IDL, LDL, and Lp[a] [1]).
Do you have a suggestion on how much niacin, and do you think over-the-counter is okay? I've heard some say that only prescription strength will do it, but my doc won't prescribe.
@@Staygoldponyboy44 Just search for the info on UA-cam or Google. You may not need the high doses that were administered in the clinical studies, but you will need to determine that yourself. Good luck!
@@Staygoldponyboy44be very careful with Niacin, I started taking it to try and help my high cholesterol and I ended up getting a ulcer. It was very painful, don’t ever want to do that again. Exercise and proper diet is the best to lower your numbers
The problem here is getting monitored and helped by out GP or Cardiologist. Many of them still live in 1970, and do everything by the book. My Cardiologist at Kaiser Permanente told me ApoB and Lp(a) were not important. Be your own advocate and fight for your health.
@johnpcookson That's definitely one of the biggest issues with mainstream medicine and insurance-based medical practice. I agree you must educate yourself and be your own advocate.
Right… my GP wouldn’t order an APOb if I asked and offered to pay for it. My cardiologist used to order a sophisticated cholesterol test that looked at many of the subcomponents but they stopped doing it… when I asked why, he said “We didn’t know what to do with all the numbers.”
Absolutely going in the right direction great job but you are still high based upon the ranges you stated. Another good indicator of heart disease is the CAC test (a measure of artery calcification) it’s a good test to have in order to establish a baseline as we age. My wife and I have incorporated OMAD/low carb for over 5 years to reduce insulin resistance, I’ve had 2 consecutive 0 CAC scores the last 5 years my LDL is high 250 my Apo b is 118. My family has a history of heart disease, my father had a triple bypass at 70 and my younger brother has a CAC of 579 and not in good physical shape. I work on the my ranch and ride mtn bike and hike at 57 so will see what happens.
@andrewrivera4029 Thanks! A coronary artery calcium score is definitely on my list to get done. A couple of doctors I see have recommended I get that baseline. Sounds like you're also on the right track, even though others in your family may not be headed that way. I'm a firm believer that exercise - both resistance training and cardio - is the single biggest thing we can do to keep ourselves healthy and strong for the long haul. Second is diet. Third is hormone optimization. If I were you (and I WAS about 3 years ago) I would make sure I got my testosterone optimized, along with insulin. Keep chipping away at that ApoB though. I will too.
@@SimpleHormones just to let you know the CAC test is cheap, I paid 69 bucks walk in this summer in Logan, UT you do not need a doctor referral, they send the results in about a week. Great job with the channel, I subscribed.
@@SimpleHormones sorry it was Davis hospital in Layton, UT there is a Quest Lab right across the parking lot I got my advanced lipid panel there. Any hospital with a radiology dept. should be able to do it.
@andrewrivera4029 Just made my CAC appointment for next week. $69 at Holy Cross Hospital in Salt Lake, 10 minutes from me. I need to get a baseline coronary artery calcium score and then repeat every 3-5 years. Maybe I'll end up posting a video about my coronary artery calcium score. It's not exactly about hormones but, hey . . . it's my channel and I can post whatever I want to. Thanks for the recommendation!
My ApoB is 90, I’m 66 and I eat a LOT of saturated fats, including butter, whole milk, cheese, tallow, bacon, etc. I just finished a 21 day water fast so I’m guessing my ApoB is even lower. I’ve also added 15 pounds of muscle in the last 8 months.
Very interesting. 15 lbs of muscle is a lot in that period and at you age, well - incredible. A 21 day fast, I imagine that had you lose quite a bit of muscle mass. ApoB also very impressive. What is your daily routine, and what supplements and protein powders or additives are you taking?
@@archiesutton1291 "A 21 day fast, I imagine that had you lose quite a bit of muscle mass." You will regain a significant amount of muscle mass in the refeeding period (the first week is crucial) if you excercise a lot in that time....
For many years i bought into the conspiracy that vegetable oil stuff is bad and butter and lard is good until recently, i saw overwhelming scientific evidence proving otherwise. Many would be thinking " Well, research funded by who right? Veg oil companies?" Its overwhelming evidence from ALOT of quality studies be it funded by government, private companies, universities etc. More people need to watch this channel call "Nutrition made simple". Science and evidence based channel and you start to see all those mis-information you used to believe in start to melt away.
Without the use of steroids there is no way a 66 yr old can add 15 pounds of muscle in that period. You may have added 15 pounds and maybe even a pound of muscle, but the bulk of that was water and fat. If what you say about your diet and APoB is accurate, which is doubtful, you are a genetic anomaly.
In 9 years I lowered my apoB from 110 to 63. First I was on a high fast food strength training diet. 5 years ago I went low salt low oil whole foods plant based. I also did several rounds of prolon fasting mimicking diet.
I had an ApoB test done a couple of years ago by a newly assigned heart specialist, which gave me a 140 reading. Having documented my macros for the last 5 years, I asked him last year if I could get another ApoB test, to which he replied that it wouldn't change as it is hereditary. I have ended up today with roughly the same conclusions and blood results as this author, so as I'm seeing a new heart specialist soon, I am going to make another request for an ApoB test, as my macros have significantly changed over the last 2 years. (I am still med-free at 70+ years). Will report back in this comment section of my results.
My study regarding ASCVD leads me to believe that a low TG/HDL, preferably 2.0 or less, is one of the best biomarkers for determining cardiovascular risk. The lower the number the lower the risk. That in addition to low TG's tend to be better markers than high cholesterol and high LDL levels. I just learned that as LDL's tend to rise so does CVA's rise in association, a linear progression however if HDL's are high there is no increase in CVA's as LDL's rise. Always eager to learn more. If one can prevent oxidation of LDL's then they are doing well and avoiding seed oils goes a long ways in that regard. Curious your take on that.
It is not useful to discuss carbs as one category. One should reduce processed carbs, but not necessarily reduce good carbs like veggies and legumes. I achieved great results on all metrics on a diet high in legumes and vegetables.
@Ivana.0405 Thanks for watching. My question revolves around whether those "good carbs" cause both your blood glucose and your insulin to increase. For some they will and for some they won't. It's great that you've achieved great results on those. But as I mention in the video, people respond differently to different diets. That's why I don't say, "You should eat this . . ."
I'm on a high saturated fat carnivore diet and my LDL never exceeded 72 mg/dl. Doctor told me that there is a high probability that I'm a PCSK9 carrier (genetically).
Good data point. People in keto and heavy carb restriction diets often develop blind spot for saturated fats. It would be quite hard to be on keto and track saturated fats to the limits suggested by cardiologists (less than 10 % of energy intake). I was in similar position. On top of all, the myths around omega 6 fats (most plant oils) are quite persistent.
I'm trying to balance the benefits of low carbs, especially maintaining insulin sensitivity, with minimizing saturated fats. It's tricky (but not completely impossible) to accomplish both those 2 goals AND stay in ketosis at the same time. The main barrier is a practical one. "What, exactly, can I eat?"
Yeah, it is hard enough to limit SFs. Foods with abundant SFs are tasty and very few are taste good without them. Then, cutting out the foods with high SF puts one in position where minerals, proteins and vitamins are not automatically covered. It is easy to just eat meat, cheese and eggs. All bases covered. Not so easy when those things are restricted.@@SimpleHormones
Apo b blood tests are available from health labs. I live in South Florida and the cost is $59.00. Can’t always rely on insurance to pay for your own health
(65yo) I dropped my apoB from 158mg/dl to 74mg/dl by going plant exclusive (no processed vegan foods) … I added 10mg resuvastatin and 10mg ezetimibe and apoB went down to 37mg/dl … multiple cimt scans showed soft plaque reduced by 23% over 3 years. I added back salmon sashimi twice/week and apoB went up 9 points to 46. I had no issues with blood glucose (85) or insulin (2) or hba1c (4.8) lp-ir:25 (no insulin resistance) . I’ve added in 25g of psyllium husk to try to claw back the 9mg/dl. PH increases ldl receptors ..same as ezetimibe. I’m working my way up to 50g PH and I’m expecting a further 15 point drop in apoB. (Tc:102, TG:71,HDL:52,hsCRP:0.16). A recent ct angiogram showed zero calcium (CAC) and “no vessel disease” (no narrowing of the Coronary arteries). Most cardiologist say that apoB < 40 makes one “heart attack proof” (assuming normal lp(a)) so … I’m happy giving up all animal saturated fat .. small price to pay for peace of mind.
What is your protein source? I've been using plant protein powder but I want to drop the processed stuff. My only animal foods are whey protein powder, salmon few times a week and fish oil. I am 62, female and my numbers are like yours started. Ive had trouble with my statin causing muscle weakness and increased blood sugar. All 3 I've tried cause this problem even at a lower dose. I'm down to taking one at a low dose twice a week which helps but doesn't get it low enough. I really need more non statin interventions.
@@lovetolearn881 honestly I never worry about protein … I eat soy with various Whole Foods and occasionally (once a week) 6ox raw salmon … I run 6mi/day … never noticed a protein deficiency… not even sure what a protein deficiency looks like …
I did all of the things noted here and a few more. At a three month check up, 12 of my 15 cholsterol markers went up, not down, including APO B (up by 11 points). Don't smoke, drink, not over weight. See my doctor in two days, I'm going to ask for continuous glucose monitor, and a detailed liver function test. I was very disciplined over that three month period...no starch, no sugar, no take out, no eating out...I ate like a monk. Not sure what went wrong.
@@SimpleHormones Well, after the frustration wore off, I just have to accept that the things I changed were just not the root cause of my issue. The problem is still there, and I have to use critical thinking and root cause analysis to discover how to make a positive impact on the high APO B number. I refuse statins, so its up to me to find the solution. I have now added Niacin, and found about 20 grams of saturated fat I can still remove on a daily basis. Still doing everything you suggested, plus my changes, plus my new changes. I feel great, so its not all bad.
Unlike what this guy said I would recommend that you increase your carbohydrates not decreasing like this guy said. His body is nothing to write home about. Nothing no offense to the guy but he's not the beacon of Health. I would raise your carbohydrates, only healthy complex carbohydrates fruit, rice and potatoes don't feel bad eat as much as you want, lower your fat down as much as you can get under 10 grams a day, and eat nothing but lean protein and you will see your numbers optimize and reach ideal health.
@@JesusChrist2000BC There you have it. Right from Jesus Himself. My "body is nothing to write home about . . . not a beacon of health." Thanks for watching though. FYI I'm actually feeling pretty good about my body and my health right now.
Reducing saturated fat may reduce ApoB but its not associated with changes in actual outcomes. "Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review" - Journal of the American College of Cardiology, "Saturated fat does not clog the arteries" - British Medical Journal, "The association between dietary fats and the incidence risk of cardiovascular outcomes: Tehran Lipid and Glucose Study" - Nutrition and Metabolism, "Saturated fat: villain and bogeyman in the development of cardiovascular disease?", European Journal of Preventive Cardiology.
This thinking if wrong. ApoB/LDL particle count is causally related to incidence of CVD. There's no argument on this. If ApoB is reduced, there are changes in actual outcomes.
@dmmcmah1 I agree with @crimpers5543 on this one. There is strong evidence that reducing ApoB (but NOT LDL-C) is directly related to reduced cardiovascular events and mortality.
@@erastvandoren I tested right before my fast, and then tested 8 weeks after the fast. So that was the change 8 weeks later when life had returned to normal. I go thru it in the video. I will be testing again in 3 months.
Excellent work and cool experiment. And thanks for sharing. But, your APOB is still high? And puts you at high risk of future ASCVD events. Have you managed to further reduce your levels with the natural diet approach method? Thanks.
thank you for the effort and sharing. congrats on your improving numbers. i am also concerned about insulin resistance. i have been working to lower my carb intake. thumbs up.
You're welcome! Insulin resistance is the #1 single biggest risk factor . . . for just about EVERYTHING! And I'm not kidding. Heart disease, Alzheimer's, and many other long-term health issues are all much higher with insulin resistance. Insulin resistance isn't "pre-diabetes." It's actually TYPE 2 DIABETES - it's just a slightly milder form. If a doctor ever says, "You're fine . . . you just have a little pre-diabetes," get a different doctor.
@@SimpleHormones The problem is - how do you lower carbs AND lower fat consumption. No bread, rice,pasta, potatoes, beans, red meat, cheese, milk, butter, eggs…..just existing on chicken, fish and mainly greens sounds quite difficult. And rather boring. There is so much conflicting advice as to the best diet out there. It seems that just eliminating sugar and processed foods isnt enough.
@@mkkrupp2462 The key is not to lower fat consumption but to reduce saturated fat. In spite of what many people say, saturated fat does increase ApoB and heart risk. It’s abundantly clear from my video that I’m not telling anyone how you should eat. I’m just reporting on ways I was able to decrease ApoB. Restrictions on diet ARE a bit boring. I know that from experience. But they’re also necessary in this age of food abundance. We CAN eat anything and everything we want in unlimited quantities . . . but should we?
This is interesting. I consume grass-fed beef everyday. Sirloins, ribeyes and picanhas but low fat grades. ApoB 41mg/dl. I work out 4 times a week, brisk walk 10k steps per day and run 5k once a week. Perhaps everyone has different nutrient assimilation.
Thanks. I do know a lot (somewhere in the hundreds) of MDs who really know what they’re doing and are making a difference in patients’ lives. I’m just part of the team.
Your N = 1 is great. I am headed the way you are. I'm not anti western med but I believe we can help ourselves with our life style and diet immensely. I have been resisting statins I'm going to get and apoB. Then I will get a CIMT test to see what the status is of my arteries as far as inflammation and plaque.
Based on the diet mentioned there's still room to bring apob down further into a range where you could reasonably be sure no fatty streaks/plaques are accumulating. A normal range of 90 isn't where someone with lifelong high apob/ldl wants to be, you want to be much lower at a range where no more accumulation is happening.
The most important thing is to have high levels of ApoA1 and HDL cholesterol but they keep this hidden because there is no drug to sell. If these levels are high and your Triglycerides are low then the ApoA1 will carry away any problems happening in your system.
If I had your figures, I would definitely use statin as well. LDL level does matter if you have insulin resistance. If you can get rid of insulin resistance, then you do not need to much worry about your LDL level, only if you are young enough because damage to the arteries caused by insulin is irreversible. Excess LDL will continue to pile up in your arteries because arteries are already damaged.
Much of this information is good, some neutral, some bad, some inconclusive. You compared one lab to one lab. You van get dramatically different lab results from day to day. If this genuinely I,proves your health then I’m all for it. Can’t argue with results. But you need a pattern verifiable by repeated labs to know exactly what progress, if any, you are making.
I’m a male 73 @ 135 lbs. VG physically. I do have a pacemaker for bradycardia, but my cardiologist said I passed my nuclear stress with flying colors. My HDL is 70 and Triglycerides are 96 which gives me a ratio of 1.4. My LDL is 140 so he wants to give me a statin, which I refused. In June we will do a lipo b panel. I read that with my numbers I probably have more large particles then the little guys and they are healthy fats. Never steak, maybe one egg a week, no ice cream, bacon, cold cuts or processed food, only good stuff. I’m happy with my organic plant-based multi-vitamin, fish oil, beta sitosterol, and olive leaf extract.
Hello, I was interested in a referral to a good hormone provider. I am in Colorado and am not opposed to telehealth medicine either. I have been having a difficult time getting things balanced the last few years with both thyroid and hormones. I have been in menopause for 17 years with no break in treatment during that time. Just as I have gotten older, balancing has been more difficult and my current functional medicine practitioner has run out of suggestions for corrections. I'm so happy I ran across your channel for advice. Thank you Sue
The best way to find a hormone specialist, somebody who really knows how to manage all your hormone issues and get you to optimal levels, is to fill out my Patient Referral Request Form here simplehormones.com/referral If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Thanks!
I took a 3rd party test from Function health and was quite surprised and disappointed about my ApoB, small particle LDL And HS-CRP levels. I already eat pretty healthy but have increased healthy fats from avocado, salmon, and flax milk, as well as drinking low sodium V8. I've also now added omega 3s, curcumin, niacinamide, and quercetin to my supplements, and have coq10 and Berberine on the way. I am also trying to get more decent exercise in, which should be easier with summer. I got the results 2 weeks ago, and unfortunately my PCP has been little help, and he's not familiar with the specific tests. I plan to re-test in 3 months to check my progress.
I had a heart attack in March of 2023. I wish I had tested my ApoB. I did lower the LDL by 49 points (to 144) in just 4 months, after eating more fiber, olive oil, walnuts, arugula, and whole grains like oatmeal. Similar to the changes Steve made. But, I got the heart attack anyway and went on a statin. Maybe if I had gone on the high-fiber diet a year earlier it would have prevented the heart attack? Hard to say. By the way, I was only 10 pounds overweight when I had the heart attack, and I exercised every day. The thing with statins, I might have been able to avoid the heart attack with a low dose statin. Statins don't just lower LDL, they help control your plaque so it doesn't calcify, and some cardiologists also think that statins lower inflammation. There's a lot to consider.
@@arielllerena8355 I didn't have apoB tested. And now I'm not sure about the lower LDL I mentioned because it was in the hospital after my HA. But some cardiologists say that the blood test they give you that day is not accurate because they give you medication as soon as you enter the hospital, which can immediately lower your LDL rating. So maybe eating that fiber didn't really help.
What most UA-camrs don't know or don't talk about is saturated fat and LDL share a uptake receptor so the more saturated fat you eat the less your body can uptake and clear LDL
I believe Berberine would have done it without forcing all of the bland food on yourself. I eat ribeyes daily and my LDL is in the 70s taking berberine. Haven’t done apoB but I feel like my LDL is low enough I don’t have to worry about it.
11 місяців тому
As I do keto diet ( because of my health problems), my LDL is 190 and berberine is doing absolutely nothing to my LDL level.
@ I don’t do keto any longer. My fasting blood sugar got really good on it for about 4 years then started hovering around 110-120. I couldn’t sleep through the night. Starting having joint pain. Added about 100-150 grams of carbs a day and that all cleared up. Added berberine after that and all of my labs were outstanding. That was my experience anyway. May not work for everyone.
11 місяців тому
@@lozgod I do keto because I had severe join pain and very bad liver enzyme values. If I do more carbs, my values are going worse. So I must choose, will I have bad LDL or bad ALT, TG, CRP.
@CapWalks1 Good idea. My experience is it's a bit tricky to balance low carb and low saturated fat. But I'm trying. My wife isn't too happy about it but it's good for her too.
I'm paying $347.50 a month for a PCSK-9 inhibitor and my numbers are way lower than yours with following a Mediterranean and not bothering with all those other supplements. Big pharma can cut deals depending on your insurance plan or like me that has no insurance. It requires a subcutaneous bi-monthly injection which I have found quite simple to follow.
His apoB went from outrageous to high. Great that he could do this with diet, but he needs to get it to at least below 80 which is unlikely on diet alone.
source of saturated fats matter as there is not one saturated fat. The fatty acid profile matters. Saturated fats from walnuts is not the same as the saturated fat from bacon, even if the amount was the same. Think of the change if you didn't just reduce half and half, eggs, meat, but cut those out. LDL target is less than 100. You made a huge difference, but 10 months and 50 points...eh...just go hard core 100% plant based, get it tested, then add something in, meat a few times per month or back to your half and half - but only pick one. Do that for awhile and then recheck your lipid profile. That might also help you find out if there is a particular food that really gets your lipid profile thrown off.
1) I eat bacon very rarely and eat a lot of nuts. 2) Cutting out meat and eggs means I'd be eating less protein and more carbohydrates, which isn't going to help with insulin resistance and is very likely to leave me protein deficient.3) I care a lot less about my LDL-C, since it's not nearly as good of a heart risk marker.
@@SimpleHormones Plus it matters what particle size your LDL is. Small pattern B is the one to have to watch out for. I have very high LDL, but it's nearly all large pattern A, and my HDL is higher than my triglycerides, another good marker.
Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications. Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.
Great information, yes, a keto diet low in saturated fats seems to be the best, however, jesus christ what a difficult diet. Congratulations on sticking to it.
Informative! Thank you. You may not be able to answer this, but what are the top 3 things you did to lower ApoB? I know you named several, but what were the most effective. I use Berberine extensively in my practice and lowering TG and Blood sugars, I think are the key, but I want to know what you think. My best, Lindy
![ApoB, LDL-C, Lp(a), and insulin as risk factors for cardiovascular disease [AMA 43 sneak peek]](http://i.ytimg.com/vi/MAw4KMoBTPo/mqdefault.jpg)
I will ask my doc for an ApoB test, but my experiene was the opposite. When I turned 50 I went on a low-fat diet for about 5 years on my doctor's advice because my total cholesterol was slightly over 200 and HDL only in the 40's. I was eating lean chicken, fruit and lots of greens/salads with olive oil. So around 54-55 years of age I developed a lot of joint and severe back pain that would put me out of action for a few days at a time. I could barely get out of bed and had a hard time getting up from a chair or couch. I was never overweight (6'1 190 lbs). I walked and lift some light weights during my 'low fat" days. I also had stomach/bowel issues, gas and bloating. My wife and I decided to go more with the keto-vore diet eating more red meat & fish, bacon & eggs, and hardly any greens, and of course 0 to very low carbs. We limited greens to cooked spinach once or twice a week to get magnesium that meat & fish does not offer in any meaningful quantities. We also started supplementing Magnesium Glycinate and vitamin C. Within 1-2 weeks all my aches and pains were gone! Headaches were gone and just felt better overall. I was able to start walking 2 miles again and lift weights more frequently because I did not have muscle aches like before. We eat red meat 2x/week, Fish 2x/wk, Chicken 2x/wk and Pork 1x/week. Most morning is 3-4 eggs with bacon or sausage. After 3 months HDL went up from 46 to 56 and Triglycerides down by 20% to under 100. My wife's HDL went from 55 to 76 (!!) and her Thyroid tests showed completely normal, and her doctor lowered her Thyroid dosage! I forgot to mention I stopped taking my Statin (Zocor) when I started the keto/carnivore diet and my Lipids panel looked a lot better without the medication after 90 days. LDL went up some, but that's to be expected and not necessarily a bad thing. I believe exercise is equally important as a good diet. My wife is a bit more active than me because she works around the yard and the house, whereas I work from home and sit for 10-12 hours/day, and her blood tests are better than mine, even though we eat the same exact foods.
thanks for sharing! My doc just prescribed me a statin, baby aspirin, mediterranean diet and 30 min of exercise 5x per week. I've been scouring the net seeking answers as I am very hesitant to take a statin. I just turned 49 and am 6'1" and 185 lbs. My search has led me to try keto or carnivore, but I travel for my job and am wondering how to make it work--and also trying to know if they "really work" as it's contrary to general public opinion. Just had to share my thoughts since we seem to have similar traits. My cholesterol numbers are pretty much the same as yours and I had the coronary artery calcium test done and came in with an 82 reading.
@@genxer74 My CAC score was 0 a couple of months ago, but since yours showed some calcium build up in the artery lining, you might want to stay with the statin for a little while until you STOP eating carbs & sugar, and start increasing your meat intake. This means meat and salad/greens only. People have said that Keto and carnivore has reversed their CAC score, along with some vitamins. Do a search on YT on how to reverse a CAC score or unclog arteries. There was a doctor that reversed his CAC score but he took specific supplements too, and lots of Vitamin D3 IIRC. Vitamin D3 and K2 is something you should be taking as well if you are not exposed to the sun regularly. It helps clear up the arteries over time. It is not hard to eat meat, salad and avoid carbs when traveling. Just eat the meat and throw out the bread, or order steak, chicken or fish at the restaurant. I don't see what the issue is and why people keep saying "we can't eat out". My wife and I eat out at least every other week and order filet mignon, Bronzino or seafood combo. The only problem with eating out is your will keeps getting tested, but after 2-3 weeks of eating healthy the sight of bread and other stuff doesn't bother you, at least it worked that way for me. After a month or 2 of eating no carbs, you will notice that you feel bad when you eat sugar or other carbs, bread, etc, so you do your best to avoid them. No doubt you got the clogged arteries by eating fast food and sugar or lots of carbs while traveling. Calcium build up is different than "soft plaque". For the CAC score to register (>0) it means that you also have significant soft plaque inside the artery, ie: partial blockage. The CAC score doesn't register unless you 've had soft plaque build up for a few years, which my doctor says I may have as well, even though my CAC was 0. He thinks the statins I was on for many years helped keep the CAC at 0 and wants me to get back on it. I refuse to do it because I feel a lot better on the carnivore diet and have more energy, no headaches, or joint pain and my HDL keeps going up gradually. Good luck!
How is LDL going up not a bad thing? You do not have scientific evidence to support this statement
Had some more blood tests. My total chol. went up to 238 but my HDL went up again a few points to 60 (finally!) and my TG's dropped another 20% to 75! And that's with eating meat, fish, bacon & eggs, and some Parmesan cheese and olive oil (on the fish), and 25g of carbs or less/day. I started eating FAGE 5% Greek yogurt (5% is full fat and very low carb) a month ago about 3x/week with a few blueberries or blackberries in it, because my wife keeps buying them to snack on. I am eating the cheese (1oz per day), yogurt and some berries because I am trying NOT to lose any more weight. I am down to 166 pounds (I am 6'1) and don't want to lose any more, because I am losing some muscle too and look thin (not too bad though - need to put on muscle). Also my BP is down 10 points (about 124/70), and I will be asking my cardiologist if he can lower my BP medication dose on the next visit. I saw him a few days ago when my blood tests came in, and he said I don't need to see him regularly any more, because I seem to be a lot healthier to him, and said the blood work looked great. He was also surprised with my low fasting Glucose which had dropped from 82 to 73. My primary doc also did full blood work for my physical a couple of weeks ago and said my liver and kidney results were that of a 30yr old and a lot better than a year ago (!). I told him I feel at least 20 years younger (I am 57) and he said "I believe it, keep doing what you are doing". The cardiologist also said the same and that he didn't need to see me regularly. This is the same guy that told me to get off the carnivore/keto diet 4 months ago, and has been chewing my ear off about switching to the Mediterranean diet! This was the 1st visit he did NOT mention the Med. diet :) I guess the blood work and lower BP speak for themselves.
This parallels my experience completely. Good for you, it took me years of wading through internet garbage before I found this the right path.
In one word: Excersise . Increasing Vo2 max has by far the greatest impact on Insuline resistance and Apo B Levels. Furthermore : Eggs.Reducing egg consuption is a mistake.Olive oil. If possible use solely extra virgin olive oil for all purposes. Sleep. Uninterupted 8-9 hours of everyday sleep ,at regular times ( btw ,i am a Cardiologist )
9hrs of sleep? You'd think a cardiologist would know that sleeping that much is associated with a higher risk of all cause mortality.
A Cardiologist...WOW! I wish you were located in Colorado Springs!!! Can you elaborate on examples of Vo2 max types of exercises. Also, my fitbit says I average an 82 sleep score for 2024 which is on the low end of good. If I go to bed at 8:30 p.m.- 6:30 a.m. (10 hours) but my fitbit says I slept 8 hr 43 mins with an 84 sleep score...would you consider that good sleeping? I feel very rested. Any suggestions would be greatly appreciated! THANK YOU!!! :)
If you yourself dont have a lipid problem and havent tried eating egg yolk and test you lipid profile, then maybe you shouldnt believe 100% the information that egg yolk is safe
Exercise impacts insulin resistance. It doesn't touch ApoB.
Exercise is not an effective lever for lowering apob. Eliminate saturated fat, test, if higher than 50 , consider adding statin
What a humble & honest presentation. Like you, my ApoB was 160 mg/dL. As a hunter/fisherman, I struggled to give up these things but committed myself to a low-fat whole plant food diet with no oil, dairy, salt, or booze 22 months ago. The only times I ate fish was while doing 3 different survival challenges here on my channel. Currently, I am at 81 mg/dL which is 49.5% decrease with no medication. Good luck getting your ApoB into the safe range.
Have you been checking your body fat percentage? Have you gained or maintained muscle mass? Do you train for muscle strength/size?
@@Eric3Frog My Apo B is high but my HDL is high as well. I wonder if there is a correlation between the two...
@@EEEBA1 I could be wrong, but I thought the HDL particles do not have the APOB protein on the surface.
So, I think one should not affect the other. I am not an expert, though.
Steve this video is one of the most helpful I have seen on Apo B
N=1... THankyou for sharing your experience and not trying to pretend to be an expert!
It's so refreshing to get opinions without bieng an ignorant influencer with flawed information.
Wow. I have to tell you my story because it's EXACTLY like yours (except for the numbers). I didn't start doing the APO B tests until last year after I learned about them, but before then, my Total Cholesterol was in the 240-280 range, with LDL like at 167. I have these type numbers for a long time, but decided it was time to do something about it, so I decided to lower my Saturated fat and about all the things you said as well. My Doc did Blood work and wrote me a statin. At the time I had been taking some supplements for about 4 months but didn't mention them. The day I started to take my first stain pill; I got my current blood work back. I had been on my lower saturated fat "diet" for about 3 months (maybe 2.5). My blood work stunned me. My Total C was down to 160. My LDL was now at 60, and I had ordered an Apo B which was at 75 (didn't have a base number so I'm not sure where it was before). My Doc said, hmmm. Come back in 3 months and let's do it again. I started taking the statin, but in 4 months went back. Again, my numbers were ROCK solid.. Maybe a little lower (LDL was now at 57), but I hadn't been REALLY following the lower Saturated Fat diet very well. What I WAS still taking was that EXACT Berberine supplement you showed (Thorn), so I double it, and dropped the Statin completely. I Just went back for more blood work 6 months later. Now for SURE I wasn't on any diet and BAMM. My Numbers were EVEN LOWER! Not much, but Total C was now at 152. My Glucose had also dropped from 101 to 83. APO B was now 70. Almost every number everywhere was lower (AST, ALT, A1C, etc.). Triglycerides had dropped from around 135 a year ago to 91.
Fantastic, thanks for sharing 👍
Hi, how many mg was the Berberine supplement you took? Thanks
Excellent. Your initial numbers are similar to mine, but mine are slightly worse with an ApoB at 128. I am a 74 year old female, so I need to be proactive besides reducing my saturated fat. Will begin for the first time in my life taking 10 mg each of rosuvastatin and Zetia as recommended by Peter Attia. Must be mindful of side effects as I wear a CGM Dexcom 7 to keep my insulin at a low level (5.7 HBA1C). Family history of severe diabetes, due to lifestyle and genetics, especially linked to the allele APOE4 gene. Would love to have further genetic testing done but not even my doctor can suggest a viable source!
Excellent video. LDL is a lipoprotein so essencial for our functioning. But it does not like to be damaged, and carbs damage it. That's all.
I Did the Same thing in the last 2 years, reduced my dietary Cholesterol, my saturated fats and increased my fiber intakte to 70g per day. My ApoB
dropped down to 61 mg/dl and i'm still trying to optimize my diet. Sounds Strange but It has become a kind of passion for me.
Thanks for sharing 👍
@ef9033 I see lots of comments from people insisting that saturated fat has no impact on heart risk. But my experience (and yours) indicates reducing saturated fat can lower ApoB, which has been shown to reduce heart risk. Whether I want this to be true or not . . . it is.
@@SimpleHormones The important Part is the replacement for Saturated fats, otherwise you would be in a caloric deficit, which is normaly Not the Case.
ua-cam.com/video/mBFe1QattAU/v-deo.htmlsi=IXMZYaaKUoVsWff3
I think this video explains the concept very well, and a lot of think make more Sense regarding this Topic 😉 Check it Out.
Wow, that's a lot of fiber. How do you get that much in everyday?
@@bearclaw5115 IT Takes some time, you should increase your intakte Not by more then 5g per week, so that your gut can Adapted to all the Fiber.
I started with increasing my seed intake flax,sunflower,pumpkin,sesame, psyllium, cacao nibs
Blend them and Put them in a Smoothie with berries. Blue & Raspberry. I used dried dates and Gojiberries as sweetner.
I Eat a handfull nuts, a Portion of lentils/beans and oats everyday.
I Developed the habbit to calculate the kcal per g of fiber Ratio. If a Food has less Fiber then 0,02 * kcal, I a try to avoid It. Not strict of cause. But by using this Ratio you get a better Feeling/Focus for the "right" Food. When you have the Feeling for the best Fiber foods, you start to adapted to your taste preferences, and make a compromise between taste and Fiber. My compromise ended by ca. 70g per day .
But During this process there where days with 110g of fiber but, it was Not sustainable for Long Term.
My energy requirement per day are 2800kcal, If you have less you will end with less Fiber. Keeping a healthy bodyweight is more important In my opinion
This was my strategy at least 😋
Can you give suggestions on how to get that much fiber? Thank you! 🙏🏼
Thank you for sharing your experience. Great to hear that you were able to reduce your ApoB levels without drugs
Thanks for watching.
The problem is that in order to stop the progression of heart disease, your ApoB should be around 60 mg/dL.
Thank you! I am always skeptical of these titles on YT. You've clearly shared your story and reiterated how it worked for you, but may not work for others. You've certainly inspired me to get my APoB tested!
Thank you for this. I can’t sleep and it’s 3 AM. I decided to open UA-cam and there this video was. I appreciate your sharing. I am now going to make life changes, I. Particular food.
You are so welcome!
you have serious sleep issues...
maybe start sleeping before 22:00 for once
different organizations have different reference numbers for ApoB:
130 mg/dL as a safe ceiling for low-risk patients, 110 mg/dL for moderate-risk patients, and 90 mg/dL for high-risk patients. This is fairly aligned with a statement by the American Association for Clinical Chemistry, which recommends an ApoB ceiling of 100 mg/dL in moderate-risk patients and 80 mg/dL in high-risk patients.
That’s all fine. But they will all tell you that lower is better. Sorta like fasting blood sugar. A 103 is better than a 123. But an 83 just trumps them all
Your experiment is about how I eat most of the time for the last 30 years and has worked for me. Basically minimised red meat, sugar, white carbo and replaced with fish, chicken, eggs and greens. That may be a diet for some people but it's just my routine. I also don't smoke or drink and do exercise regularly. I can afford to eat anything less healthy in social settings or on holiday.
Ah yes, the sugar, the real culprit sidelined.
Eggs still contain a lot of saturated fat
@@mistersinister2043 no they don’t
@@TheBigBBBBB yes they do
@@mistersinister2043 you think 1.6g is a lot?
Hi Steve, thanks for sharing your diet changes and lab results with everyone. I will turn 54 in September and am have spent the last 3 months really looking into how to improve my overall health ( ApoB levels/ A1C) and the age related optics of getting older ( hair and skin). Thanks again for sharing!
In my somewhat informed opinion, those are 2 great biomarkers to keep a close eye on. They don't tell the whole story, but they're a great start.
Apob is a proxy for ldl particle count. It's no surprise that a lower fat diet reduced both your ldl-c and apo-b as an ldl-c reduction will almost always be accompanied by a lower apob. However, a better test would be a NMR particle count which is a direct count of ldl particles.and their size (apob gives you an idea of total particles but not the breakdown by size). It would be interesting to see what your small dense ldl particle counts are at as a percentage of total LDL particles. This is a much better indicator of true risk. The reason apob is a better indicator than ldl-c alone is because ldl-c is essentially just giving you total weight of your ldl, while apob is giving you approximate idea of number of particles. If you have high ldl-c but low apo-b it is not as concerning because it means that the total ldl weight is accounted for by fewer larger particles (where larger particles present significantly less CVD risk). If you have high apob, it means the weight is skewed more towards many smaller denser particles which highly drive cardiac risk. In my opinion, a NMR particle count test supersedes an apo-b test as it gives you direct measurements of what apo-b only hints at. It would be really interesting to see what your small dense LDL particle count is and how it was affected by the diet. Statins and saturated fat tend to have a disproportionate effect on large buoyant LDL particles than they do on small dense, so you may possibly not have had as big a reduction in risk as your numbers may indicate, as the lower apo-b and ldl-c numbers may have come primarily from reduction of large buoyant LDL.
Thanks for that explanation
@DanielTabuenca . I’m constantly asking myself 2 questions when I post a video. 1. Is it Simple? 2. Is it about Hormones? This one passed the test. But it can get WAY complicated, as your comment shows. There’s lots of detail and nuance. I choose to focus on the simple explanations.
@@SimpleHormones wrote, _"There's lots of detail and nuance. I choose to focus on the simple explanations."_
I respect your commitment to your goal to 'keep it simple'. I feel it's worth mentioning that, generally speaking, laypeople like simplicity. 'Detail and nuance' require more cognitive effort, and our brain tends to want to find heuristics and 'shortcuts' to keep our understanding as simple as possible.
I think it was Einstein who said that we ought to make _"everything as simple as possible, _*_but not simpler._* His wisdom in this point is that OVER-simplification can (and does) miss the mark. As is often quipped by many, "The devil is in the details."
I trust you understand these things, but perhaps there are some among your audience who don't. This message is in reply to you, but very likely it applies to them.
In the video, you mentioned using olive oil rather than butter. This is a sensible distinction, keeping to what's currently considered a, if not the, primary benefit to, say, the Mediterranean diet. There exist many studies that promote the Med. diet as the healthiest for our heart. Yet there also exist many studies that refute this finding because upon further distinction, it doesn't seem to be the overall diet that's most beneficial, rather the inclusion of a daily dose of extra virgin olive oil (1 tablespoon as a daily minimum, but 4 tbsp maximum).
You also mentioned doubling your fish oil for the omega 3's. This is also a sensible choice, given the enormous benefits of omega 3's, including its effect of reducing inflammation (as you may already know, inflammation is perhaps _THE_ primary risk factor for heart disease).
And finally, your inclusion of berberine was also a great choice because, as you mentioned in the video, of its proven efficacy.
Just like you, I'm also not here to tell anyone what they should do. In my opinion, it was those three choices that lent the most positive influence on the positive changes you saw to your ApoB and LDL numbers. It's also my opinion that had you not decreased your healthy beef/fat intake, you very likely would have seen an even greater improvement.
All that said, this is the first video of yours that appeared in my feed. As others have said, I appreciate your format, delivery, and length of presentation. In short, I'm glad to have found your channel. Thank you for all you do to help educate folks about the importance of hormonal balance. I'm looking forward to working through your existing catalog, as well as your future content.
@@SimpleHormones over simplifying things can actually obscure true nature of things. The science of determining CVD risk is really actually still forming. @danieltabuenca's point is really really good. Particle size not just count is also really important, and so are a dozen other factors. What people really need to lower their CVD risk is a complete view of what is happening in their bodies. Focusing on one marker (that is an approximate of better markers) is always problematic. A complete lipid panel + fasting insulin + CRP + Glucose + Ha1C is where people need to understand their actual risk. The Human body is really complex. One marker going up or down is a false sense of safety. We were told LDL was all we needed to know for years. Why? Because drug companies made 100's of billions off of Statins. One more "this is the marker" you now need to pay attention to is just the same old approach.
@brycefbarnes I would tend to agree with you . . . to an extent.
However, I emphasized, more than once in this video, that I was not ONLY tracking my ApoB. I was ALSO tracking my fasting blood glucose, hemoglobin A1C, and fasting insulin. Don't remember if mention it in the video, but of course I also keep tabs on CRP, complete lipid panel, and dozens of other biomarkers.
Over simplifying can be problematic.
But addressing every complexity of the human body, on the other hand, only confuses the lay person and doesn't help us move forward with actionable steps toward better health.
Doing my best to create a balance.
"Everything should be made as simple as possible . . . but not simpler." Albert Einstein
@@your-right-m-r apo-b == particles. An actual particle count through fractionation or NMR gives you at least as much information as apo-b, but also provides you with more information that you can use to lower your overall risk. For example a high percentage of small LDL particles can be an indicator of insulin resistance, and means you can reduce total apo-b by addressing insulin resistance and cutting carbs, if your apo-b is high but you have no small LDL, then statins might be your only option. You mention total cholesterol under 100, which seems like a typo since total cholesterol of 100 is extremely low (some people can hit 100 just with their HDL). 100 is usually the cutoff for LDL-C cholesterol. This number does not really add much more information on top of an apo-b or particle count test, since it's not cholesterol that gets stuck inside the artery walls, but rather the lipo proteins themselves which don't necessarily always correlate with the cholesterol number.
@SimpleHormones Great video. My Apo B is 83. I'm off zimvistatin, metaprolol, and telmisartin. No more drugs. I have a great PCP and a pharma loving mechanic as a cardiologist. Had a mild MI in Aug. of 2020. I do deep lipid panels (CardioIQ from Quest). And yes I'm eating carnivore. Zero carb. Oxidative LDL is at 37. hsCRP is 2.1 Down from over 9! when I had the heart attack. All other inflammation markers are low normal. Trigs=100 and HDL=47 so I'm right around 2:1 ratio. Of course these are labs from July. I will retake in November. Glectin-3 is 11.5 (indicator of heart failure). Should be below 18. ADMA level (Nitric Oxide is 93 - low risk of endothelial dysfunction)
Would love to know more about your current diet!
@@Dane18181818 As I stated. it's carnivore. So anything animal. Nothing else. Beef, butter, bacon, eggs is the easiest. I also time restrict eating. Mostly I have a small snack around 4pm and dinner at 7:30. Rest of day is water and black coffee.
😮 9:22 😊😊
😮 9:22 😊😊
😮 9:22 😊😊
Thanks Steve, this video was very helpful. We see so many videos from those chiropractors that claim themselves the experts in everything and say “saturated fats are good for you, LDL is not the culprit, statins are bad…” and so on.
I’m 49 and peri-menopausal My LDL is 174. My doctor ordered a ct calcium score which was 0 that is not an indicator of no cardiovascular risk, it just shows that the plaque in the arteries has not calcified yet. that was it, no plans to lower that LDL.I am pretty healthy. My A1c is Normal, and I don’t have high blood pressure. I made an appointment with a new doctor and I’ll request to check my apo b level. Till then I will definitely reduce my saturated fat intake. No more eggs everyday for breakfast, start exercising and also I added berberine to my supplements. I need to find some Quality fish oil. Thanks again Steve.
@homaw I'm definitely not an expert in lipids or cardiovascular risk.Glad the video was helpful though. Good for you to take steps to lower your own risk.
I still eat at least 3-4 eggs a day. Not willing to give those up and don't think that's necessary.
Exercise is an absolute essential! 30-60 min, 3-5 times a week. Mix in resistance (weight) training and cardio.
Berberine and fish oil are excellent supplements to start with.
Visit my website and send me an email. simplehormones.com/contact I can tell you some high quality fish oil and berberine brands I take.
@@SimpleHormones An ApoB of 106 is still much higher than optimal. Congrats on pulling it down as far as you have though. Peter Attia says to shoot for 60 or less. If your saturated fat is 20 or less grams/daily then maybe the eggs aren't an issue. But if your SF consumption is over that there would likely be a benefit in consuming less eggs.
Thank you from over here in Tucson. If you know of providers here or Phoenix would very much like to know. All the best and all the rest.
A wonderful share with extraordinary disclaimers!! A great example of what so many others should be doing......
@charlybirdful - Fill out my Patient Referral Request Form here to find a hormone specialist:
simplehormones.com/referral
If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Thanks!
That's excellent work!
But an apoB of "106" is still pretty high.
Keep up the great work!
@clintbrock7697 Thanks! ApoB is a little high, but I'm keeping tabs on all my biomarkers and trying to do what's best, overall, for my health. I feel pretty good about most of what I'm doing.
Great video Steve. I appreciate your honesty. I am a 69 y/o woman in excellent health, very active,been following a low carb/keto diet for 2-3 years, Chol 285, HDL 80, TG 71, LDL 193. Doc wanted statin, I requested APOB which was 139 and lipo A 183.6. I am going to try your plan as I know I have increased my saturated fat intake over the past few years.
@KathyMcNulty-j1s Thanks for watching and good luck with your ApoB. I have been doing further experimentation with mine and I may post another update video, explaining the results of my experiments.
I think if I were addressing this topic, I'd start with exercise. Exercise at the recommended levels is the most important lifestyle choice to get right. The second thing I'd focus on is getting your BMI in a healthy range. You have to make changes that you can live with, over the rest of your life. People swing back and forth on diets because they chase unsustainable choices. People who desperately need to make a change look at all the requirements and freeze due to the sheer amount of needed changes to their lifestyle. It seems unsurmountable. I went through this about four years ago coming from a sedentary background, a family history of heart disease, and suffering with the consequences of being overweight and getting older (I'm 56). I had back issues, lack of sleep, joint pain, and all kinds of symptoms related to my lack of metabolic health (I was fat). I started exercising and dropped 40 lbs and that solved many of my symptoms. My blood cholesterol levels and blood pressure were bad when I started and predictably came into normal ranges as I changed my body fat and exercise levels. I didn't start off measuring ApoB so I don't know how much it changed due to my lifestyle changes but on my last blood test (over a year ago) it was 71 mg/dL. Getting triglycerides and LDL down should trend with your ApoB numbers so I don't think everyone necessarily needs an ApoB measurement, but they are easy and cheap so I see no reason not to track them.
Anyway...for most people it is simple (in concept, not practice). Exercise and drop weight. After you do that, then you can really drill down into optimizing other factors.
This guy is letting you walk infant of a bus. This is coming from a former Division 1 NCAA wrestler and 11 year Navy SEAL. There aren't many humans who've been more physically active than me and I still always got flagged for high LDL and AB(b). Exercise will be statistically insignificant to your overall outcome, if you spent decades at high levels of APO. PSK9 inhibitor or statin is the only thing that'll really move the needle appreciably.
BMI is a joke and made important by insurance companies. All of a sudden, muscular people or large frame people are overweight or obese. Quick gauge? Sure. Indicator or lifespan? No way.
Totally agree, intense exercise that is strength, cardio and HIIT is the way to go. I eat healthy food, lean meats, fresh vegetables (especially organic salads) fresh fruits, coffee, tea, a bit of wine, healthy fats and vinegars, no processed food or snacks. We all KNOW what we should do, the food industry has created convenience and a nation of addicts, who complain about being sick and fat. Do something about it!
@@cyumadbrosummit3534 Some people have high cholesterol due to genetic factors and need medication even on the healthiest lifestyles. But everyone should focus on having a good diet, good sleep and consistent exercise regardless
What a breath of fresh air you are!! I had started implementing many of these things and drove my LDL down 150 points to just below 300. The biggest changes I made were decreasing saturated fat to around 15g per day (10% of total calories) and increasing carbs and fiber via fermented oats, nuts and seeds, as keto is what skyrocketed the cholesterol. Thank you for the confirmation that I’m (hopefully!) on the right track! I will get an ApoB test with my next blood draw, historically it had been around 180!
HI Steve: I am thrilled to report to you I did follow your method and these are my results: on May 18 , 2023 after one month on Carnivore diet my lipids looked like this total cholesterol 235, HDL: 71, Tg: 64, LDL-C 151 , Chol/HDLC ratio 3.3 and Non HDL-C: 164, following your methode on 12.3.23; Total cholesterol: 179, HDL-C : 85, Tg: 38, LDL-Chol 83, Chol/HDL-C ratio 2.1, Non HDL Chol: 94, so using same brand fish oil did not give me A.fib or raise my LDL-C; I am sure my ApoB is also improved and not sure if it was ordered, still waiting for more lab results. So This is only in less than 6 months , will keep doing the same this is significant improvement and I believe almost anyone can do without Statins, my goal is to defeat the myth that is hard to lower LDL-C below 70 without Statins, so I aim to prove this wrong. [considering Statins lower LDL by 5-10 points at best after 6-12 months of tx". I did walk 10K everyday and did average of 5 hot yoga classes/week
Hope this helps others. I have eating "smart Carnivore" since May, mainly Salmon, Sardines , green vegetable's, some limited fruits,, lots of fiber /edamame almost daily, lot of nuts, avocado, chia/flaxseed shakes; I did protein soy isolate everyday with these shakes, I am going to try to eat limited red meat[ for B12] perhaps once a week but very low in saturated fat , like Filet Mignon in olive oil. Thanks for best advice.
You suggest the following "[considering Statins lower LDL by 5-10 points at best after 6-12 months of tx"
At best? I went from LDL of about 85, to LDL of 37 and holding for years.
My dosage 40 mg atorvastin.
Most folks on 40 to 80 mg of atorvastatin get 40 to 50 percent reduction.
43% and 51% to be exact from testing results. Reduction does not take 6 to 12 months.
I also walk/jog 5k of hills most days and have strict diet.
@@delwoodkelp8590 You are correct.
The key is can you stick with it? Lots of people can do it temporarily. As you age it becomes much more difficult to control LDL with diet. 20 mg of Atorvastatin dropped my LDL from 154 to 78.
do you eat eggs? if so , how many?
Another GREAT informational video! Thank you doesn't seem enough for these, but THANK YOU!! Lives are being changed (educated) as we move with greater insight and clarity as we continue to look for a horomone optimizing doctor/practioner. Thanks again for all you are doing to assist so many of us!
You're welcome . . . again.
As you say everyone is different. Sarah Hallberg world respected low carb Dr saw reversal of diabetes and insulin resistance in thousands of patients actually by increasing their saturated fat intake, it was only when processed carbs were introduced that the wheels fell off. She did an interesting Tedx talk years ago.
But insuline resistance and lipids are two different markets
I was a patient of Dr. Hallberg (RIP) and she was very cautious about sat fat intake and recommended I pursue a statin while on my LCHF keto diet
@@randeepwalia1507 Thanks for your personal experience,I hope people are wrong about sat fat, but is better to be safe and avoid em' if you don't want atherosclerosis
I have been on a almost carnivore diet for 3 years - including fish and a few cooked vegetables- seldom berries - almost no carbs - LDL high otherwise never healthier - 67 years old
What’s your APOB? Curious.
Quality of life is as important to me as days above the grass. I’m not striving to live for 100 years. I’m striving to enjoy the days I have. I take no drugs. I eat meat and eggs and fish. Mainly grass fed beef, and pastured eggs, and salmon. Cholesterol is classified as high. But so was my parents. They both had TC over 250. And they lived to 93 and 95. Genetics play a big role. If I stay mobile and independent and live to 80+, I’m good. My spiritual eternal future is way more important to me. It’s odd how we focus so much on the 70-90 years in this body without focusing on the far longer existence. Give it some thought.
@@denmar355
Bullseye!!!
Eternity is a LOT LONGER than 80-100 years!! And eternal life comes only through Jesus Christ ❤
@@paulette-rose There is no convincing evidence to support that claim !!
@@spincube5734
Oh there’s plenty of evidence to support that! You need to do research. Besides nothing ever disputes experience!
Apob is a conpletely normal part of lipid transport. The confusion that people have is that oxidized lipid transport particles are the problem, not normal ones. To make an analogy, if you have a basket of apples and half are rotten, you can get less rotten apples by reducing the size of the basket or by making the percentage of rot less. Reducing apob regardless of other factors is merely reducing the size of the basket, not fixing the rot. To reduce the rot and not care about apob particles you need to reduce oxidation and glycation. This means to avoid sugar and avoid pre oxidized fats. Fats that are easily oxidized that damage particles are poly unsaturated fats, especially synthetic seed oils. Trans fats are the worst. Saturated fats are extremely stable and do not cause damage to lipoproteins. This is what we've lived on for 2 million years. And suddenly it's bad? That's ridiculous.
You have some serious errors. If you eat a lot of saturated fat, cholesterol will be synthesized. This will lead to an increase in lipoprotein particles which are required to transport that cholesterol in the blood. When ApoB is high, the particles pass through the artery wall, get retained there, become oxidized and form plaques which leads to inflammation. This is how heart disease occurs. Listen to what the world-leading lipid experts say on YT. Lots of evidence.
I agree, except that the evolutionary argument per se doesn't hold. The diseases in question are degenerative in nature, but our genes only care about keeping us alive long enough to procreate. Habits, including diet, that our ancestors relied on 2 million years ago to stay alive until their genes could be propagated may have little to no bearing on longevity. For example, if our paleo-ancestors had consumed far more trans fats, we would presumably still be here, even though trans fats are deadly to someone hoping for a long, healthy life.
Spot on, good analogy about reducing the rotten apples.
More fake information that relies on the "We've been eating this for millions of years" nonsense. We didn't live past the age of 25 for most of our history. Telling people eat saturated fat because it "sounds right" is going to get them killed.
@@lucasgroves137bro neantherthals ate much more fat than humans, they had LDL above 300 easily in general, and they could live longer than modern people XD
your data is somehow broken
Researchers such as Malcom Kendrick, MD argue that the necessary cause of atherosclerosis is the presence of clotting factors and chronic inflammation. The analogy they create is LDL particles delivering caulk to the pipe wall rupture. The caulk doesn't cause the rupture, inflammation does. So, a body full of Apob, that is not inflamed by, say, a high carbohydrate and sugar diet, or UPF food intake, won't become inflamed.
my apoB was the same as yours. MY fasting glucose was 88 and my A1C was 5.0. Strangely my FSH was very high. I went to a cardiologist and he gave me 10mgs of Crestor but I took that once a few years ago and my glucose levels went up, so I don't want to go that route. I have been lowering carbs and trying lentils, salads, salmon. I will add more fiber. I have heard that psyllium husk helps eliminate excess cholesterol in bile acids. thanks for the video,. I am hoping my apoB goes down like yours did.
@condoguy710 A high FSH level is an indicator that your body "needs" more sex hormones, like estradiol in women or testosterone in men. Optimizing your hormones, as I mention in the video, helps reduce ApoB and other cardiovascular risk factors.
My wife and I just re-started adding psyllium husk to our protein-blueberry smoothies in the morning. It's pretty nasty. She says, "I just can't do it." Might be better if we added it to a scone or something. Makes smoothies gross.
@@SimpleHormoneshave you every tried slippery elm root powder? I drink that every day to keep things moving
@@SimpleHormones less is more, then. Cut the serving to 1/2 or 1/4 of the mfg label, 'to taste' until you can tolerate it.
Then , you are still getting more than if you didn't add any.
@@jamesalles139Was going to be my advice as well. Don't use so much of the fiber if it's "gross". Also, you need to get some with every meal, not just once per day. Just meeting your daily value in a single meal isn't the best. Blueberries already have fiber anyways.
OMGosh
Get rid of the lentils. They are very high carb.
We didn't need fiber.... That's like asking more cars to a clogged road in order to get things moving. Watch Dr Paul Mason and his talk on fiber at Low carb Down Under. 5 minutes in you'll get the answer.
Thanks that gave me some good ideas to explore. Much appreciated.
Great information, thanks! I have an appointment with lipidologist next month, trying to educate myself in order at least have some idea of questions to ask. My primary has been suggesting statins which I have been eschewing thus far relative to the issues you had mentioned. I'm a 69 year old man without a MACE thus far, no findings diagnostically or symptoms. I am active and my weight is stable at 175 lbs/ 5'9". Lifting weights 4x weekly. HDL is high as well as LDL and cholesterol. I am also a pescatarian for 13 years. At any rate, I will be very interested as to the opinion of the lipidologist. Thanks again for your comprehensive presentation.
You're welcome @johnvanlare
Your plan to consult a lipidologist is the most sensible thing on this thread. It is shocking but pervasive to see so many making decisions about their health ( and dishing out advice to strangers) based either on anecdotes or unsupported assertions eg saying you “should do this”. If anyone comments without evidence that “it’s the carbs that are bad” or “it’s meat that’s bad” or “cholesterol is fine trust me” etc etc, run a mile. Decades of research by thousands of scientists worldwide and years and years of education and training apparently means nothing if “well I’m doing just great on x diet so you should do it too”. Plus - Huge confusion/conflation between short v long term too. Eg “ Look, I’ve eaten nothing but lard for x months and I’ve lost y pounds and feel great”. That may be a strategy for short term weight loss but says absolutely nothing about long term heart health ( specifically artherosclerosis) which build up over many many years.
Excellent common sense information…will be ordering the APOB test in the near future…thanks!
Would have been interested in hearing what your fasting glucose and A1C levels were. I’d also like to know what your triglyceride and HDL levels (and were 10 months previously). The last two markers are just as important as LDL levels.
Abnormal fasting glucose occurs years after Type II diabetes is acquired, causing us to miss an early diagnosis. I've always eaten before "fasting" tests, as I want to know the "real" level of these markers. The current science shows us that HDL is not a protector of heart health, nor does it "offset" high LDL levels. This may help: ua-cam.com/video/JvKNzLRmzLg/v-deo.html
HDL is not considered that important anymore.
Trig/HDL ratio gives me an idea of particle size, small dense size is thought to be more harmful.
Steve - Congratulations to you and Thank you so much for this video. In May I had my ApoB tested and mine came back HIGH :( I also have very high HDL. I have lowered my intake of saturated fat... I would love to have a referral for a hormone specialist in Tampa, Clearwater or St Petersburg FL. Thank you so very much!
Thanks!
The best way to find a hormone specialist, somebody who really knows how to manage all your hormone issues and get you to optimal levels, is to visit this page on my website and fill out my Patient Referral Request Form here simplehormones.com/referral If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Once you fill out the form, be sure to check your email for a message that says "Confirm your email address." Thanks!
My apo B is 100. HDL-50. Early 60's. T2D for 20 yrs. A1C consistently 6 to 6.3%. NO DRUGS. Mostly complex carbs. Don't eat anything for 15 hours. Doing this for >20 yrs. Mostly veggies, some dairy , 3-5 eggs/week. Lots of nuts. Recently started taking 2.5 gms/day of fish oil & 4000IU vitamin D. BP 110/70. Important thing is not just apo B, you should check small LDL. small LDL particles should be
another imp item for heart health is trig/HDL
great job at self assessment and awesome health management, Great! The latest research shows that the size of LDL is not one of the leading factors to ASCVD, ( as thought before) as much as the total number of LDLipoproteins.
You don't even know that ApoB is a proxy for particle number?
Great video. Thanks for the information. My brother died of a heart attack at 52. My cholesterol has always been good. I will ask for this test next time I am at the Dr.
@messi101507 Thanks for watching. ApoB is one very important biomarker to follow. Also make sure to learn your fasting blood glucose, your hemoglobin A1C, and your fasting insulin levels. Insulin resistance is a major risk factor for heart disease.
Congratulations, Steve! Are the measures for lowering ApoB the same as the ones for lowering LDL-C? Or are there additional ones, and if so, what are they? I always enjoy your concise and educational videos - thank you!
Great question, one I also had. As my experience showed, the changes I made affected both my LDL-C and ApoB about the same. The one to track is definitely ApoB.
@@SimpleHormonesIt doesn't even matter. The only one to bother tracking (and reducing) is ApoB. LDL-C is just an imperfect marker for what ApoB represents. For those who can't afford ApoB tests, a better marker than LDL-C is non-HDL cholesterol.
This was great information my friend! Thanks 👍🏻🇨🇦
🎯 Key Takeaways for quick navigation:
00:54 💡 Apolipoprotein B (ApoB) is a better predictor of heart disease risk than LDL cholesterol.
02:18 🩺 ApoB tests are important for heart risk evaluation, with levels indicating risk.
04:03 🥩 Debate over saturated fat and dietary impact on heart risk.
05:23 🥗 Dietary adjustments and supplements for reducing ApoB, including fish oil and fiber.
06:34 📉 Personal success in lowering ApoB and maintaining insulin sensitivity through dietary changes and exercise.
Made with HARPA AI/sum
Thanks for all your hard . . . er . . . your work
@@SimpleHormones no, we thank you for your hard work!
There is no debate about saturated fat. It increases LDL-C which requires more ApoB to transport it.
@@newyorkguy158then why do so many people come on the internet reporting that their numbers improved with more saturated fat and low carbs? Flukes? Maybe…
My health plan doesn’t routinely ask for Apo-B nor insulin resistance, which I understand can be high even if A1c is normal.
Thank you! I agree on everything you said.
It’s the path I s been on for a few months now since I was diagnosed with high APOb
I will retest in a couple more months.
Thank you!
@melindawiens275 Thanks for watching and good luck with your ApoB!
Congratulations on your improvement. The only problem is you can't tell if one or a number of your interventions caused your ApoB to drop, or in what combination or dosage.
For me there has been no single magic bullet. I was borderline diabetic and keto made my blood sugar great. But keto made my LDL-P and Apo-B shoot up dangerously high. The phenotype being studied now is lean mass hyper responder, and I feel I'm one. But it's like whack a mole.
A little freaked out right now. Everything was good except for : LDL (always been high most of my adult life)
and ApoB : 161 . This is my first time getting this test. I ordered it for myself cus I’ve been hearing a lot about it. The high # is very unexpected. Glu 91, insulin 7.4, Trig 85 HDL 91. I eat no sugar, low grains, no processed foods, high veg fruit, and high meat/dairy /fats in the last 3 years. Exercise 3-4 x week. I am going to immediately reduce the meats/
sat fats/dairy. I hope I can reduce it like you!
Hey Steve, I like your very clear approach and explanations. From what I can see you decreased your meat and dairy intake and upped the plant based intake. Then made sensible decisions about adding things to meals like using olive oil instead of butter. I'm glad you saw results from these changes. Are you going to go further? What about Time Restricted Eating? Meaning eating all your food in a limited window - say 8am till 6pm and then fasting the rest of the time? Also I read that doing activities (easy things like walking) after meal time can also prevent your insulin levels rising so much after food.
@Praguebeats Thanks! I feel pretty good about my progress on reducing ApoB. Going further is something I’m considering but there are always trade offs. If I reduce saturated fat further, it’s practically difficult to keep my carbs low and maintain insulin sensitivity. My wife and I already practice TRE. Dinner around 5-6PM, brunch around 11AM. Lately, we’ve been doing a 24 hour fast once a week. I like to take a walk or a bike ride as soon after dinner as I can convince my wife to go. Good thoughts though.
@@SimpleHormones I'm new to your channel, so my apologies if any of this has already been discussed, but have you looked into a continuous glucose monitor? With a snapshot of exactly where your blood glucose is at all times, you can dial in your nutrition and lifestyle to make sure you're not getting too high or prolonged spikes. Carbs are not your enemy- insulin is not your enemy either. It's your ability to process carbs that's critical. If you're being active after a meal, that gives you quite a lot of leeway when it comes to carbs. A CGM could be a valuable means for you to ramp up your carbs safely.
This isn't really discussed much in the keto community, but both fasting and ketosis create ketones. I think it's pretty simple to understand the flight or flight adrenaline-y/cortisol-y aspects of fasting, and how overdoing fasting can produce chronic stress (as well as tanking your metabolism), but the potentially inflammatory aspects of keto tend to be swept under the rug. Paul Saladino touches on this with his judicious use of honey and fruit. I don't agree with Paul on everything, but his thoughts on the usefulness of insulin have been an eye opener.
But, yes, overall, mediterranean keto is an extraordinarily hard diet to follow. Saturated fat is the most delicious thing on the planet. It's unbelievably hard to swap it out for healthier fats. Heap as much praise as you like on olive oil, but it will never taste as good as butter. One thing that's helped me is that there's some research showing positive heart outcomes with fermented full fat dairy. So, the saturated fat in fermented dairy is not as bad for you as other saturated fat. I don''t go with whole milk kefir, but I enjoy 1% and 2%. And, of course, there's the positive correlation between a healthy gut microbiome and hormones- which I'm sure you've discussed.
@@williampierson4340 I would LOVE to try a CGM, even for just a couple weeks. But they’re pretty expensive and I just can’t justify one right now.
Nicholas Norwitz found that eating an increased amount of Oreo cookies reduced his LDL significantly. I wonder if oreos would also reduce APOB. Definitely something to try 🤔
Thanks for sharing your experience. I haven't tested my ApoB, but I too have changed my diet in the past year to higher fiber and lower saturated fat. Tons of rainbow vegetables...flax, chia, whole wheat, oats. I hope when I get tested I'll get good news too.
Oh nooo! #seektruth #trycarnivore
Great testimonial of your journey. To the point and informative. I'll add the extra blood test too and moderate from there as needed. I currently do take 2+ tbsps of EVOO and also cod liver oil daily. Not to mention a low carb and high veggie diet since I am a type 1-1/2 diabetic... very early onset. I'll look for more of your content... thx
My take is: ApoB tracks LDL and neither matter. However LDL particle size is important. I have personally found that my keto WOE has raised LDL yet my particle size is increasing and the quantity of small dense LDL is decreasing. I no longer care about about total cholesterol or LDL.
Great info. I have also read a bit about what you believe and tend to agree. Do you have any good reference source that I can read on to fully understand the LDL particle size and count importance vs the typical high- LDL, APO B theory. I have great HDL and Triglyceride values but APO-b 177! LDL 304. It started going since I started intermittent fasting w/keto. I eat all the right veggies, fish, etc. Just cut out the whole grains and oats because some say that they are too high carb.
@@GJJC13 look into Dave Feldman, Nick norwitz and Paul mason. Excellent info on this topic.
@@tserevenad Thank you! That was quick...
I think you have some serious errors. LDL-C tracks ApoB, but not perfectly. They can diverge. When you eat a lot of saturated fat, more LDL is produced. This requires an increase in ApoB lipoprotein particles to carry the cholesterol in the blood. Some of those ApoB particles pass through the artery wall, become oxidized and form plaques. This is how ApoB causes heart disease. So LDL cholesterol is part of this chain leading to heart disease.
My LDL size is larger as well on carnivore. My triglycerides /HDL ratio is 1 to 1.4. Starting taking niacin and my triglycerides / HDL ratio to 0.8.
Niacin is considered to be the most powerful drug from the point of view of HDL-C increase. Furthermore, niacin significantly decreases concentrations of all apoB containing lipoproteins, i.e., VLDL, IDL, LDL, and Lp[a] [1]).
Do you have a suggestion on how much niacin, and do you think over-the-counter is okay? I've heard some say that only prescription strength will do it, but my doc won't prescribe.
@@Staygoldponyboy44 Just search for the info on UA-cam or Google. You may not need the high doses that were administered in the clinical studies, but you will need to determine that yourself. Good luck!
@@Staygoldponyboy44be very careful with Niacin, I started taking it to try and help my high cholesterol and I ended up getting a ulcer. It was very painful, don’t ever want to do that again. Exercise and proper diet is the best to lower your numbers
The problem here is getting monitored and helped by out GP or Cardiologist. Many of them still live in 1970, and do everything by the book. My Cardiologist at Kaiser Permanente told me ApoB and Lp(a) were not important. Be your own advocate and fight for your health.
@johnpcookson That's definitely one of the biggest issues with mainstream medicine and insurance-based medical practice. I agree you must educate yourself and be your own advocate.
Right… my GP wouldn’t order an APOb if I asked and offered to pay for it. My cardiologist used to order a sophisticated cholesterol test that looked at many of the subcomponents but they stopped doing it… when I asked why, he said “We didn’t know what to do with all the numbers.”
@@Brabdog That's hilarious!
Have the same problem with kaiser.
Absolutely going in the right direction great job but you are still high based upon the ranges you stated. Another good indicator of heart disease is the CAC test (a measure of artery calcification) it’s a good test to have in order to establish a baseline as we age. My wife and I have incorporated OMAD/low carb for over 5 years to reduce insulin resistance, I’ve had 2 consecutive 0 CAC scores the last 5 years my LDL is high 250 my Apo b is 118. My family has a history of heart disease, my father had a triple bypass at 70 and my younger brother has a CAC of 579 and not in good physical shape. I work on the my ranch and ride mtn bike and hike at 57 so will see what happens.
@andrewrivera4029 Thanks! A coronary artery calcium score is definitely on my list to get done. A couple of doctors I see have recommended I get that baseline. Sounds like you're also on the right track, even though others in your family may not be headed that way. I'm a firm believer that exercise - both resistance training and cardio - is the single biggest thing we can do to keep ourselves healthy and strong for the long haul. Second is diet. Third is hormone optimization. If I were you (and I WAS about 3 years ago) I would make sure I got my testosterone optimized, along with insulin. Keep chipping away at that ApoB though. I will too.
@@SimpleHormones just to let you know the CAC test is cheap, I paid 69 bucks walk in this summer in Logan, UT you do not need a doctor referral, they send the results in about a week. Great job with the channel, I subscribed.
@@andrewrivera4029 Interesting. Where did you go in Logan for your CAC? Maybe they have a Salt Lake location? I haven’t looked at it much yet.
@@SimpleHormones sorry it was Davis hospital in Layton, UT there is a Quest Lab right across the parking lot I got my advanced lipid panel there. Any hospital with a radiology dept. should be able to do it.
@andrewrivera4029 Just made my CAC appointment for next week. $69 at Holy Cross Hospital in Salt Lake, 10 minutes from me. I need to get a baseline coronary artery calcium score and then repeat every 3-5 years.
Maybe I'll end up posting a video about my coronary artery calcium score. It's not exactly about hormones but, hey . . . it's my channel and I can post whatever I want to.
Thanks for the recommendation!
My ApoB is 90, I’m 66 and I eat a LOT of saturated fats, including butter, whole milk, cheese, tallow, bacon, etc. I just finished a 21 day water fast so I’m guessing my ApoB is even lower. I’ve also added 15 pounds of muscle in the last 8 months.
"I just finished a 21 day water fast"
And during that time you were bascially "eating" ONLY saturated fat. Which means your own fat reserves...
Very interesting. 15 lbs of muscle is a lot in that period and at you age, well - incredible. A 21 day fast, I imagine that had you lose quite a bit of muscle mass. ApoB also very impressive. What is your daily routine, and what supplements and protein powders or additives are you taking?
@@archiesutton1291 "A 21 day fast, I imagine that had you lose quite a bit of muscle mass."
You will regain a significant amount of muscle mass in the refeeding period (the first week is crucial) if you excercise a lot in that time....
For many years i bought into the conspiracy that vegetable oil stuff is bad and butter and lard is good until recently, i saw overwhelming scientific evidence proving otherwise. Many would be thinking " Well, research funded by who right? Veg oil companies?" Its overwhelming evidence from ALOT of quality studies be it funded by government, private companies, universities etc. More people need to watch this channel call "Nutrition made simple". Science and evidence based channel and you start to see all those mis-information you used to believe in start to melt away.
Without the use of steroids there is no way a 66 yr old can add 15 pounds of muscle in that period. You may have added 15 pounds and maybe even a pound of muscle, but the bulk of that was water and fat. If what you say about your diet and APoB is accurate, which is doubtful, you are a genetic anomaly.
In 9 years I lowered my apoB from 110 to 63. First I was on a high fast food strength training diet. 5 years ago I went low salt low oil whole foods plant based.
I also did several rounds of prolon fasting mimicking diet.
I had an ApoB test done a couple of years ago by a newly assigned heart specialist, which gave me a 140 reading. Having documented my macros for the last 5 years, I asked him last year if I could get another ApoB test, to which he replied that it wouldn't change as it is hereditary. I have ended up today with roughly the same conclusions and blood results as this author, so as I'm seeing a new heart specialist soon, I am going to make another request for an ApoB test, as my macros have significantly changed over the last 2 years. (I am still med-free at 70+ years). Will report back in this comment section of my results.
I believe that APOa not b is hereditary
My study regarding ASCVD leads me to believe that a low TG/HDL, preferably 2.0 or less, is one of the best biomarkers for determining cardiovascular risk. The lower the number the lower the risk. That in addition to low TG's tend to be better markers than high cholesterol and high LDL levels. I just learned that as LDL's tend to rise so does CVA's rise in association, a linear progression however if HDL's are high there is no increase in CVA's as LDL's rise. Always eager to learn more. If one can prevent oxidation of LDL's then they are doing well and avoiding seed oils goes a long ways in that regard. Curious your take on that.
It is not useful to discuss carbs as one category. One should reduce processed carbs, but not necessarily reduce good carbs like veggies and legumes. I achieved great results on all metrics on a diet high in legumes and vegetables.
@Ivana.0405 Thanks for watching. My question revolves around whether those "good carbs" cause both your blood glucose and your insulin to increase. For some they will and for some they won't. It's great that you've achieved great results on those. But as I mention in the video, people respond differently to different diets. That's why I don't say, "You should eat this . . ."
I'm on a high saturated fat carnivore diet and my LDL never exceeded 72 mg/dl. Doctor told me that there is a high probability that I'm a PCSK9 carrier (genetically).
Good data point. People in keto and heavy carb restriction diets often develop blind spot for saturated fats.
It would be quite hard to be on keto and track saturated fats to the limits suggested by cardiologists (less than 10 % of energy intake). I was in similar position.
On top of all, the myths around omega 6 fats (most plant oils) are quite persistent.
I'm trying to balance the benefits of low carbs, especially maintaining insulin sensitivity, with minimizing saturated fats.
It's tricky (but not completely impossible) to accomplish both those 2 goals AND stay in ketosis at the same time.
The main barrier is a practical one. "What, exactly, can I eat?"
Yeah, it is hard enough to limit SFs. Foods with abundant SFs are tasty and very few are taste good without them.
Then, cutting out the foods with high SF puts one in position where minerals, proteins and vitamins are not automatically covered.
It is easy to just eat meat, cheese and eggs. All bases covered. Not so easy when those things are restricted.@@SimpleHormones
Apo b blood tests are available from health labs. I live in South Florida and the cost is $59.00. Can’t always rely on insurance to pay for your own health
(65yo) I dropped my apoB from 158mg/dl to 74mg/dl by going plant exclusive (no processed vegan foods) … I added 10mg resuvastatin and 10mg ezetimibe and apoB went down to 37mg/dl … multiple cimt scans showed soft plaque reduced by 23% over 3 years. I added back salmon sashimi twice/week and apoB went up 9 points to 46. I had no issues with blood glucose (85) or insulin (2) or hba1c (4.8) lp-ir:25 (no insulin resistance) . I’ve added in 25g of psyllium husk to try to claw back the 9mg/dl. PH increases ldl receptors ..same as ezetimibe. I’m working my way up to 50g PH and I’m expecting a further 15 point drop in apoB. (Tc:102, TG:71,HDL:52,hsCRP:0.16). A recent ct angiogram showed zero calcium (CAC) and “no vessel disease” (no narrowing of the Coronary arteries). Most cardiologist say that apoB < 40 makes one “heart attack proof” (assuming normal lp(a)) so … I’m happy giving up all animal saturated fat .. small price to pay for peace of mind.
What is your protein source? I've been using plant protein powder but I want to drop the processed stuff. My only animal foods are whey protein powder, salmon few times a week and fish oil. I am 62, female and my numbers are like yours started. Ive had trouble with my statin causing muscle weakness and increased blood sugar. All 3 I've tried cause this problem even at a lower dose. I'm down to taking one at a low dose twice a week which helps but doesn't get it low enough. I really need more non statin interventions.
@@lovetolearn881 honestly I never worry about protein … I eat soy with various Whole Foods and occasionally (once a week) 6ox raw salmon … I run 6mi/day … never noticed a protein deficiency… not even sure what a protein deficiency looks like …
I did all of the things noted here and a few more. At a three month check up, 12 of my 15 cholsterol markers went up, not down, including APO B (up by 11 points). Don't smoke, drink, not over weight. See my doctor in two days, I'm going to ask for continuous glucose monitor, and a detailed liver function test. I was very disciplined over that three month period...no starch, no sugar, no take out, no eating out...I ate like a monk. Not sure what went wrong.
@nickf2170 As you've discovered, the human body doesn't always play by the rules.
@@SimpleHormones Well, after the frustration wore off, I just have to accept that the things I changed were just not the root cause of my issue. The problem is still there, and I have to use critical thinking and root cause analysis to discover how to make a positive impact on the high APO B number. I refuse statins, so its up to me to find the solution. I have now added Niacin, and found about 20 grams of saturated fat I can still remove on a daily basis. Still doing everything you suggested, plus my changes, plus my new changes. I feel great, so its not all bad.
Unlike what this guy said I would recommend that you increase your carbohydrates not decreasing like this guy said. His body is nothing to write home about. Nothing no offense to the guy but he's not the beacon of Health. I would raise your carbohydrates, only healthy complex carbohydrates fruit, rice and potatoes don't feel bad eat as much as you want, lower your fat down as much as you can get under 10 grams a day, and eat nothing but lean protein and you will see your numbers optimize and reach ideal health.
@@JesusChrist2000BC There you have it. Right from Jesus Himself. My "body is nothing to write home about . . . not a beacon of health." Thanks for watching though. FYI I'm actually feeling pretty good about my body and my health right now.
Reducing saturated fat may reduce ApoB but its not associated with changes in actual outcomes. "Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review" - Journal of the American College of Cardiology, "Saturated fat does not clog the arteries" - British Medical Journal, "The association between dietary fats and the incidence risk of cardiovascular outcomes: Tehran Lipid and Glucose Study" - Nutrition and Metabolism, "Saturated fat: villain and bogeyman in the development of cardiovascular disease?", European Journal of Preventive Cardiology.
This thinking if wrong. ApoB/LDL particle count is causally related to incidence of CVD. There's no argument on this. If ApoB is reduced, there are changes in actual outcomes.
@dmmcmah1 I agree with @crimpers5543 on this one. There is strong evidence that reducing ApoB (but NOT LDL-C) is directly related to reduced cardiovascular events and mortality.
Yes, ApoB is causally linked to heart disease, just as smoking is causally linked to lung cancer.
Lowered my LP(a) by 40% with a 10-day medically supervised water fast. Just posted video about it. It also lowered my ApoB by 27%.
For how long? Did it came back?
@@erastvandoren I tested right before my fast, and then tested 8 weeks after the fast. So that was the change 8 weeks later when life had returned to normal. I go thru it in the video. I will be testing again in 3 months.
@@vegsource thanks
You should try carnivore and see what it does to your ApoB.
Seems like I’ve already done that experiment in reverse. I suspect the result of increasing saturated fat would be that ApoB would go up.
@@SimpleHormones You would think, but from what I've seen saturated fat isn't the villain everyone thinks it is. Seems carbs is the culprit..
😊Yeah..carbs are not the culprit.
Different. But I have been doing what I call a healthy keto diet. And my APOLIPOPROTEIN B was 123 mg/dl
@@thisguygardensthe keto diet is associated with a 30% increase in mortality. Consider a more balanced diet.
Thanks for the honest video on this. Very good.
Excellent work and cool experiment. And thanks for sharing. But, your APOB is still high? And puts you at high risk of future ASCVD events. Have you managed to further reduce your levels with the natural diet approach method?
Thanks.
thank you for the effort and sharing. congrats on your improving numbers. i am also concerned about insulin resistance. i have been working to lower my carb intake. thumbs up.
You're welcome! Insulin resistance is the #1 single biggest risk factor . . . for just about EVERYTHING! And I'm not kidding. Heart disease, Alzheimer's, and many other long-term health issues are all much higher with insulin resistance. Insulin resistance isn't "pre-diabetes." It's actually TYPE 2 DIABETES - it's just a slightly milder form. If a doctor ever says, "You're fine . . . you just have a little pre-diabetes," get a different doctor.
@@SimpleHormones The problem is - how do you lower carbs AND lower fat consumption. No bread, rice,pasta, potatoes, beans, red meat, cheese, milk, butter, eggs…..just existing on chicken, fish and mainly greens sounds quite difficult. And rather boring. There is so much conflicting advice as to the best diet out there. It seems that just eliminating sugar and processed foods isnt enough.
@@mkkrupp2462 The key is not to lower fat consumption but to reduce saturated fat. In spite of what many people say, saturated fat does increase ApoB and heart risk. It’s abundantly clear from my video that I’m not telling anyone how you should eat. I’m just reporting on ways I was able to decrease ApoB. Restrictions on diet ARE a bit boring. I know that from experience. But they’re also necessary in this age of food abundance. We CAN eat anything and everything we want in unlimited quantities . . . but should we?
This is interesting. I consume grass-fed beef everyday. Sirloins, ribeyes and picanhas but low fat grades. ApoB 41mg/dl. I work out 4 times a week, brisk walk 10k steps per day and run 5k once a week. Perhaps everyone has different nutrient assimilation.
Great video my nice Pharmacist, why I respect Pharmacists more than MD💗
Thanks. I do know a lot (somewhere in the hundreds) of MDs who really know what they’re doing and are making a difference in patients’ lives. I’m just part of the team.
Your N = 1 is great. I am headed the way you are. I'm not anti western med but I believe we can help ourselves with our life style and diet immensely. I have been resisting statins I'm going to get and apoB. Then I will get a CIMT test to see what the status is of my arteries as far as inflammation and plaque.
Based on the diet mentioned there's still room to bring apob down further into a range where you could reasonably be sure no fatty streaks/plaques are accumulating. A normal range of 90 isn't where someone with lifelong high apob/ldl wants to be, you want to be much lower at a range where no more accumulation is happening.
The most important thing is to have high levels of ApoA1 and HDL cholesterol but they keep this hidden because there is no drug to sell. If these levels are high and your Triglycerides are low then the ApoA1 will carry away any problems happening in your system.
If I had your figures, I would definitely use statin as well. LDL level does matter if you have insulin resistance. If you can get rid of insulin resistance, then you do not need to much worry about your LDL level, only if you are young enough because damage to the arteries caused by insulin is irreversible. Excess LDL will continue to pile up in your arteries because arteries are already damaged.
Did the same, reduced saturated fat. Ate more veggies, nuts, fish. Oatmeal. LDL dropped 46%. 173 to 92
Much of this information is good, some neutral, some bad, some inconclusive. You compared one lab to one lab. You van get dramatically different lab results from day to day. If this genuinely I,proves your health then I’m all for it. Can’t argue with results. But you need a pattern verifiable by repeated labs to know exactly what progress, if any, you are making.
In one year, using not drugs my apoB dropped under keto from 101 to 78 under carnivore a year later. I'll take that.
According to some doctors LDL and APO-b are only a problem if endothelial inflammation is present.
those doctors are referred to as quacks. Making money off unsophisticated people clicking on what they want to hear.
I'm inspired.. I have to see if such tests have been done for me this past year. Thanks for another great informative video.
You're welcome!
I’m a male 73 @ 135 lbs. VG physically. I do have a pacemaker for bradycardia, but my cardiologist said I passed my nuclear stress with flying colors. My HDL is 70 and Triglycerides are 96 which gives me a ratio of 1.4. My LDL is 140 so he wants to give me a statin, which I refused. In June we will do a lipo b panel. I read that with my numbers I probably have more large particles then the little guys and they are healthy fats. Never steak, maybe one egg a week, no ice cream, bacon, cold cuts or processed food, only good stuff. I’m happy with my organic plant-based multi-vitamin, fish oil, beta sitosterol, and olive leaf extract.
@KF-ke9mv Sounds like you're on the right track. In my opinion, eggs are an excellent food, not necessary to avoid to that extent.
Hello, I was interested in a referral to a good hormone provider. I am in Colorado and am not opposed to telehealth medicine either. I have been having a difficult time getting things balanced the last few years with both thyroid and hormones. I have been in menopause for 17 years with no break in treatment during that time. Just as I have gotten older, balancing has been more difficult and my current functional medicine practitioner has run out of suggestions for corrections.
I'm so happy I ran across your channel for advice.
Thank you Sue
The best way to find a hormone specialist, somebody who really knows how to manage all your hormone issues and get you to optimal levels, is to fill out my Patient Referral Request Form here simplehormones.com/referral If you leave a referral request on UA-cam or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Thanks!
Thx for sharing- you changed your diet a lot - adding more great oils (fish) by itself probably did a lot of good
Well, I have been eating more butter, more bacon and coconut oil and MCT oil and I have gotten my APOB up to 39.
You gotta pump those numbers up. Those are rookie numbers. More bacon!
This is very reasonable advice! Thank you for posting this
@TheFinemesh Thanks but a quick reminder: NOT medical advice. Just my own experience.😉
I took a 3rd party test from Function health and was quite surprised and disappointed about my ApoB, small particle LDL And HS-CRP levels. I already eat pretty healthy but have increased healthy fats from avocado, salmon, and flax milk, as well as drinking low sodium V8. I've also now added omega 3s, curcumin, niacinamide, and quercetin to my supplements, and have coq10 and Berberine on the way. I am also trying to get more decent exercise in, which should be easier with summer. I got the results 2 weeks ago, and unfortunately my PCP has been little help, and he's not familiar with the specific tests. I plan to re-test in 3 months to check my progress.
Attia and Huberman want APOb below 60. 106 is better than 130s, but still have a way to go.
Great video. Clear and concise.
I had a heart attack in March of 2023. I wish I had tested my ApoB. I did lower the LDL by 49 points (to 144) in just 4 months, after eating more fiber, olive oil, walnuts, arugula, and whole grains like oatmeal. Similar to the changes Steve made. But, I got the heart attack anyway and went on a statin. Maybe if I had gone on the high-fiber diet a year earlier it would have prevented the heart attack? Hard to say. By the way, I was only 10 pounds overweight when I had the heart attack, and I exercised every day. The thing with statins, I might have been able to avoid the heart attack with a low dose statin. Statins don't just lower LDL, they help control your plaque so it doesn't calcify, and some cardiologists also think that statins lower inflammation. There's a lot to consider.
What was your apoB when they tested it the first time?
@@arielllerena8355 I didn't have apoB tested. And now I'm not sure about the lower LDL I mentioned because it was in the hospital after my HA. But some cardiologists say that the blood test they give you that day is not accurate because they give you medication as soon as you enter the hospital, which can immediately lower your LDL rating. So maybe eating that fiber didn't really help.
great video and great inpiration..........stay safe. thx
Thanks, you too!
What most UA-camrs don't know or don't talk about is saturated fat and LDL share a uptake receptor so the more saturated fat you eat the less your body can uptake and clear LDL
I believe Berberine would have done it without forcing all of the bland food on yourself. I eat ribeyes daily and my LDL is in the 70s taking berberine. Haven’t done apoB but I feel like my LDL is low enough I don’t have to worry about it.
As I do keto diet ( because of my health problems), my LDL is 190 and berberine is doing absolutely nothing to my LDL level.
@ I don’t do keto any longer. My fasting blood sugar got really good on it for about 4 years then started hovering around 110-120. I couldn’t sleep through the night. Starting having joint pain. Added about 100-150 grams of carbs a day and that all cleared up. Added berberine after that and all of my labs were outstanding. That was my experience anyway. May not work for everyone.
@@lozgod I do keto because I had severe join pain and very bad liver enzyme values. If I do more carbs, my values are going worse. So I must choose, will I have bad LDL or bad ALT, TG, CRP.
Excellent video and I’m also going to give the low-carb and low saturated fat diet a try.
@CapWalks1 Good idea. My experience is it's a bit tricky to balance low carb and low saturated fat. But I'm trying. My wife isn't too happy about it but it's good for her too.
I'm paying $347.50 a month for a PCSK-9 inhibitor and my numbers are way lower than yours with following a Mediterranean and not bothering with all those other supplements. Big pharma can cut deals depending on your insurance plan or like me that has no insurance. It requires a subcutaneous bi-monthly injection which I have found quite simple to follow.
Those numbers are likely too high and desirable for primary prevention is below 70 and secondary below 50.
Yes, yes, and yes! Lowering ApoB is great, but if you're above those numbers, the progression of heart disease continues.
People don't like to hear it, but it's likely not possible to stop progression of CVD with diet alone. @@AlwaysSeekingTruth13
His apoB went from outrageous to high. Great that he could do this with diet, but he needs to get it to at least below 80 which is unlikely on diet alone.
source of saturated fats matter as there is not one saturated fat. The fatty acid profile matters. Saturated fats from walnuts is not the same as the saturated fat from bacon, even if the amount was the same.
Think of the change if you didn't just reduce half and half, eggs, meat, but cut those out.
LDL target is less than 100. You made a huge difference, but 10 months and 50 points...eh...just go hard core 100% plant based, get it tested, then add something in, meat a few times per month or back to your half and half - but only pick one. Do that for awhile and then recheck your lipid profile. That might also help you find out if there is a particular food that really gets your lipid profile thrown off.
1) I eat bacon very rarely and eat a lot of nuts. 2) Cutting out meat and eggs means I'd be eating less protein and more carbohydrates, which isn't going to help with insulin resistance and is very likely to leave me protein deficient.3) I care a lot less about my LDL-C, since it's not nearly as good of a heart risk marker.
@@SimpleHormones Plus it matters what particle size your LDL is. Small pattern B is the one to have to watch out for. I have very high LDL, but it's nearly all large pattern A, and my HDL is higher than my triglycerides, another good marker.
Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.
Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.
Great information, yes, a keto diet low in saturated fats seems to be the best, however, jesus christ what a difficult diet. Congratulations on sticking to it.
Very informative!!! Thanks!
Glad it was helpful!
Excellent video. Thank you 👏🏽👏🏽👏🏽
@andyx8440 Thanks for watching!
(Summary) - He reduced saturated fat in his diet and saw a big improvement in his ApoB levels.
Informative! Thank you. You may not be able to answer this, but what are the top 3 things you did to lower ApoB? I know you named several, but what were the most effective. I use Berberine extensively in my practice and lowering TG and Blood sugars, I think are the key, but I want to know what you think. My best, Lindy
awesome job! well done.
Thanks!