My fiance got his lab work back today and I am shocked at the results. He is a relatively healthy 27 year old.. 5'10 180lbs. His diet could be better but it isnt horrible... not completly paleo but not anything like your average american. He eats more dairy than he should and eats some bread and such but most meals involve fruit, yogurt, meat, veggies, etc. He has not been as good about working out in the past year (we are both in grad school) but still gets to the gym 1-2x per week. Before this year, he has always been very active.
Here are the lab results:
Total Cholesterol: 304
blood sugar: 101
High cholesterol runs in his family. Everyone in his family has very high numbers and takes medication. There have never been cases of heart attack or stroke and everyone lives until 80-90+. In case it could have an effect, I'll also note that he does take paxil daily for anxiety/panic attacks.
What would your recommendations be? I would like to see him eat less dairy and cut out bread and sugar and alcohol completely. He needs to increase the HDL so I want to increase coconut, nuts and seeds, olives & olive oil, and some grass fed beef in his diet. I also want to see him working out regularly (3-4 times a week) again. What else would you recommend? What are the biggest changes that should be made aside from the obvious sugar and bread (which he doesnt eat that much of anyway)? Please help!
asked byBritt_1 (1974)
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on April 18, 2014
at 08:58 PM
Before I went Paleo I had a fairly decent diet (relatively speaking), I ate lots of veggies, not much starch, I ate bread and gluten-based stuff but not that much (maybe 6-8 servings per week). My main form of exercise was running, I didn't do any strength based exercise.
Switching from that diet to Paleo made a HUGE difference in my health, not only did I lose weight but it cleared up my skin, I had better energy, mood, sleep, etc. I didn't take any blood work before and after so I can't tell you how that was affected but I felt tons better. I am not sure if it was dropping what little gluten I ate, or reducing carbs, or increasing fruits and veggies, but it really made a big difference. It sounds like your fiance's diet is about what mine was before I went Paleo so this might help him.
The other thing is the exercise, when I switched from running (which frankly I've never loved) to brief, high-intensity exercise with modest weights (think kettlebells or Crossfit), it was like flipping a switch, I lost over 6 inches off of my weight and my energy went through the roof. My body totally changed composition, I developed more muscle and less fat, look and feel tons better, etc.
I did both of these things at about the same time so I'm not sure which made more of a difference, though I suspect it's a combination.
One way to do the diet thing is to go super strict for about 3 weeks, cut out all grains and sugars, and even cut out dairy, nuts, nightshades, or anything that you suspect you have a problem with. This can be tough and a little boring but worth sticking to for 3 weeks to see if you feel different. In my experience I started to feel a LOT different after about a week. Then at that point you can add back one thing at a time to figure out how it makes you feel. For example for me it seems that I can eat dairy with no problem, but modest amounts of sugar or a starchy breakfast totally wreck me.
on April 18, 2014
at 05:29 PM
High cholesterol often means low thyroid function.
I think it would be a good idea to test TSH, T4, T3 and rT3.
Though, most doctors wrongly rely on TSH only.
Doctors often do no treat for low normal thyroid function.
Low carbohydrate and low protein are known to lower
thyroid function. Goitrogenic vegetables can be a possible source
of hypothyroidism. Coconut oil is the best source of fat for
ketone and increasing metabolism. Current science
is saying that oxidized cholesterol is bad and size of cholesterol
is more important than just the number.
This study talks about insulin resistance and cholesterol size.