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

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.

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.

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

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.

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!

You are so welcome!

you have serious sleep issues... maybe start sleeping before 22:00 for once

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

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?

@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. kzfaq.info/get/bejne/o6h2mJSCxtrYcYk.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! 🙏🏼

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!

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.

Thanks for watching.

The problem is that in order to stop the progression of heart disease, your ApoB should be around 60 mg/dL.

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

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?

@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.

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 😊😊

You're welcome . . . again.

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

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.

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: kzfaq.info/get/bejne/gNx7gd19t9PefJs.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.

@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!

@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.

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.

"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.

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?

@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!

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 KZfaq 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!

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.

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.

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 KZfaq 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!

Listen to what some of the world's leading lipid experts say on YT- Dr. Thomas Cromwell, Dr. Allan Sniderman and Dr. Tom Dayspring. The process by which ApoB particles passvthrough the artery wall, get oxidized and form plaque is very well understood.

@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.

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.

you can eat 2 cans of beans every day?

@@sharonillenye8036 You say that like it's hard. Yes, one can for lunch, the other for dinner. The key is buy a brand of beans that are cooked properly (Eden organic), or pressure cook them yourself. And rinse them a couple of times before heating up.

@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 . . ."

You gotta pump those numbers up. Those are rookie numbers. More bacon!

@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.

those doctors are referred to as quacks. Making money off unsophisticated people clicking on what they want to hear.

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.

@TrueLife.. Reducing saturated fat will, most likely, make a difference in your ApoB. It's worth a try, anyway.

That's interesting. So if I reduce and or eliminate saturated fats what is left to eat? I don't eat vegetables, fruit or anything with gluten. Thank you.

Oh nooo! #seektruth #trycarnivore

@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!

@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.

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 KZfaq or email it to me, it's extremely likely I'll drop the ball or it will fall through the cracks. Thanks!

You're welcome!

@TheFinemesh Thanks but a quick reminder: NOT medical advice. Just my own experience.😉

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.

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?

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

Thanks, you too!