OK, I’ve been meaning to post this stuff for a while.
My cholesterol and triglyceride numbers had been above normal for many years, and were getting worse. After my father died last fall, I decided to do something about it.
Here are before and after numbers (all tests run by Quest Diagnostics). The boldfaced numbers are “after”; normal range in italics.
Total chol. 304 195 <200mg/dL
HDL 49 66 >=40mg/dL
LDL 216 108 <130mg/dL
Triglycerides 194 104 <150mg/dL
Chol/HDL 6.2 3.0 <5.0
As you can see, these were fairly substantial improvements and my doctor was somewhat amazed - and is no longer suggesting that I need statins. For reference, I’m 45. The “after” numbers are from a recent lab test, after about three months on the program described below.
So here’s a quick overview of what I did. Note that the diet and exercise changes are nothing new for T-readers, but I had been slacking off in these areas. The supplementation changes might be the only novel area (by novel, I mean not part of a typical training program).
Less carbohydrates, more protein
More fruits and vegetables
Carbs mainly after workouts
Fish every day (at least one serving)
No processed or fast food
(I could have summarized this by saying “just follow Berardi’s 7 Habits”)
Megadose folic acid, B6 and B12
High dose pharmeceutical-grade fish oil
Flax seeds, hemp seeds
Lots of supplemental fiber (oat bran, wheat bran, psyllium, pectin)
Weights: 3 days/week, legs/push/pull split
Running: 3 days/week, 12 miles/week, 8 min/mile (fast pace)