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I Lowered My Apolipoprotein B (ApoB) by 34% | No Insulin Resistance or Drugs
Apolipoprotein B (ApoB) is a much more accurate predictor of heart disease risk than LDL-cholesterol. In this video, I explain how I dropped my ApoB by 34% (AND my LDL-C by 27%) in less than a year, while maintaining my insulin sensitivity.
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00:00 Introduction
00:13 Disclaimer
00:38 "Avoid this 1 THING to reduce heart risk"
01:03 MUCH better biomarker for heart risk than LDL-C
01:31 I reduced my ApoB by 34%
01:41 3 aspects of reducing heart risk
02:09 My first ApoB test results
02:28 ApoB reference ranges
03:08 Drugs that lower ApoB
03:53 Google Search "diet and heart risk"
04:39 Optimizing insulin
04:54 My 8 month experiment
06:27 My second ApoB test result after 10 months
06:51 Insulin resistance markers
07:31 I'm not going to tell you how to eat
07:48 4 steps to think about for your health risks
08:15 N=1 experiment
Dr Sinclair's Co Presents Groundbreaking Data On AGE REVERSAL To RESTORE VISION Via Reprogramming
Sharon Rosenzweig Lipson from Dr. David Sinclair's Company LifeBioscience presents Epigenetic Reprogramming Trial successfully restore vision on non-human primate & also update on development timeline in this video.
https://iovs.arvojournals.org/article.aspx?articleid=2785785
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7752134/
David Sinclair is a professor in the Department of Genetics and co-director of the Paul F. Glenn Center for the Biology of Aging at Harvard Medical School, where he and his colleagues study sirtuins—protein-modifying enzymes that respond to changing NAD+ levels and to caloric restriction—as well as chromatin, energy metabolism, mitochondria, learning and memory, neurodegeneration, cancer, and cellular reprogramming.
Dr David Sinclair has suggested that aging is a disease—and that we may soon have the tools to put it into remission—and he has called for greater international attention to the social, economic and political and benefits of a world in which billions of people can live much longer and much healthier lives.
Dr. Sinclair’s official lifespan podcast https://www.youtube.com/c/DavidSinclairPodcast.
Video Source: https://www.youtube.com/watch?v=ll-oWZPTPHs
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DISCLAIMER: The information and opinions expressed in this video are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your doctor or other qualified health provider before start taking any supplements.
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How to REVERSE Insulin Resistance, End Inflammation & PREVENT DISEASE | Dr. Morgan Nolte
Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy.
She founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss & disease prevention.
Zivli has members from around the world and Morgan’s online content has reached millions of people through her podcast & YouTube channel.
Subscribe to The Ultimate Health Podcast on YouTube: https://www.youtube.com/@JesseChappus
(And be sure to hit the bell to get notified when new videos are released!)
In this episode, we discuss:
00:00 - Intro
00:54 - What is insulin + why it matters?
03:56 - The 4 pillars of living a low insulin lifestyle
09:33 - The Zivli habit hierarchy to reverse insulin resistance
21:39 - Signs of poor hydration + how to improve it
26:43 - Tips to optimize your sleep
36:31 - A spiritual practice helps with stress management
41:29 - The 3 macronutrients: protein, fats, carbs
1:03:35 - What causes insulin resistance?
1:14:25 - The Kraft test for insulin resistance
1:20:11 - How to eat 30 grams of protein per meal
1:28:59 - Swap your sweeteners to stevia or monk fruit
1:30:00 - Morgan’s top 3 supplement recommendations
1:31:25 - Her approach to intermittent fasting
1:34:35 - The best exercises for lowering insulin
1:44:09 - The calorie myth
1:48:58 - A sustainable approach to weight loss
Show notes: https://ultimatehealthpodcast.com/574
Listen & subscribe to The Ultimate Health Podcast
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#drmorgannolte #jessechappus #insulinresistance
About the Podcast
Jesse Chappus has in-depth conversations with health and wellness leaders from around the world. Topics include lifestyle, nutrition, fitness, self-help, sleep, meditation, spirituality and so much more. Tune in weekly to take your health to the next level!
The Fitness Scientist: "Even A Little Alcohol Is Hurting Your Health!" Kristen Holmes
If you enjoy hearing about the transformative power of sleep, I recommend you check out my conversation with Dr Matthew Walker, which you can find here: https://www.youtube.com/watch?v=Us8n8VBQn_c
00:00 Intro
02:13 Why do you do the work you do?
02:48 What your work is and involves
05:03 The Importance Of Sleep Wake Timing - circadian rhythm
10:16 Humans Haven't Adapted For Artificial Light
15:07 The Myths Around The Hours Of Sleep You Get
18:43 A Lack Of Sleep Is Hurting Muscle Growth
20:08 A Solid Sleeping Pattern Can Prevent Sickness
25:23 The Best Times To Eat For The Perfect Sleep
32:26 The Positive and Negative Effect Of Exercise On Our Sleep
34:09 The Importance Of Getting Sunlight When We Wake Up
36:32 Things To Do For A Perfect Night's Sleep
39:20 A Message For People That Aren’t Taking This Information Seriously
45:14 Growing Up With Addiction
51:54 What Alcohol Is REALLY Doing To Our Sleep
01:00:15 The Effects Of Coffee On Our Sleep
01:01:01 Shift Workers Have A Lower Life Expectancy
01:03:37 Mental Health
01:06:26 How To Reduce Stress In The Moment
01:07:54 Sleep Deprivation & How It Affects Our Actions
01:15:43 The Relationship Between Sex & Sleep
01:19:00 Ads
01:20:53 What Is HRV & Why Is It So Important?
01:30:01 Why The Relationship We Have With Ourselves Is So Important To Our Sleep - The Psychological Effects
01:32:21 The Importance Of A Growth Mindset & Positivity
01:35:39 What To Do If You Have A Motivation Problem
01:41:57 Writing Down Your Values
01:46:29 The Last Guest's Question
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3 actionable tips to lower ApoB!
ApoB is the main lipid risk factor for heart disease. Here are 3 actionable tips to lower ApoB and optimize cardiovascular health. Get your ApoB in tip top shape.
how do we lower apoB?
let’s tackle this, how to lower apoB, actionable tips
1) What’s apoB?!?
not sure what apoB is? you're not alone. apoB is a marker of lipoprotein particles in our blood, and specifically the atherogenic lipoproteins, the particles that accumulate in the artery wall and cause plaque, atherosclerosis, heart disease
apoB is one of the key factors for plaque, more than cholesterol, ldl-cholesterol, hdl-cholesterol, triglycerides. keeping apoB in a healthy range is crucial for cardiovascular health
apoB = risk for heart disease, diabetes, length of life
“higher apoB increases risk of coronary heart disease and type 2 diabetes. lowering apoB should prevent common diseases"
desirable range for apoB = under 90mg/dL
80+ studies on food and apoB. factors that lower apoB:
Weight loss. apoB was reduced upon weight loss
when we lose weight, we produce less VLDLs (atherogenic particles), which can turn into LDLs. so less atherogenic particles and lower apoB
Unsaturated fat lowers apoB
Shifting to Unsaturated fat has a robust apoB lowering effect. switching some carbohydrate with Unsaturated fat can also lower apoB
“Replacement of carbohydrate by MUFA, not SFA, decreased plasma apoB” more unsaturated fats is key to lower apoB
soluble fiber lowers apoB, reduces absorption of cholesterol which helps lower apoB
800mg/d of cholesterol raised apoB
phytosterols lower apoB
high levels of purified fructose can raise apoB. people drinking fructose-sweetened beverages had higher apoB
trans fats can raise apoB
soy protein may lower apoB
which dietary patterns lower apoB?
any pattern rich in unsaturated fats should be good for apoB
Medications that help lower apoB: statins, pcsk9inhibitors, ezetimibe, omega3
So those are the main 3 actionable tips to lower apoB
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Animations: Even Topland @toplandmedia
References:
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(21)00086-6/fulltext
https://pubmed.ncbi.nlm.nih.gov/27821191/
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/486567
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
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