Lipid Levels on 2 (mostly) Pesco-Vegan Meals a Day

Back in March, I shared how my lipid levels improved when I cut out 90% of the meat and dairy in my diet. From Lipid Levels After Going 90% Pesco-Vegan:

…I cut out 90% of my meat and dairy intake last year. I also cut back on eggs. I increased legumes and non-gluten grains such as buckwheat, oatmeal, and quinoa. I still eat my seafood, which is why I am using the term Pesco-Vegan.

I wanted to see if my numbers continued to improve if I maintained that same diet while also reducing my eating window to two meals a day. I find it much easier to have a reduced eating window during the spring and summer. I have not had breakfast in a few months now. Some days I only have a single meal, but most days I have lunch and dinner, with about a 16-17 hour break between the last bite of dinner and the first bite of lunch.

💻 Let’s See the Numbers!

Every number trended in a positive health direction. 😎

Total Cholesterol

• Aug 2019: 208
• Mar 2020: 185
• July 2020:  163
• 22% reduction (1-year) 🙌🏼

LDL Cholesterol

• Aug 2019: 141 😮
• Mar 2020: 117
• July 2020:  92
• 35% reduction (1-year) 🎉

HDL Cholesterol (good)

• Aug 2019: 51
• Mar 2020: 53
• July 2020: 57
• 12% increase (1-year) 🥳

Triglycerides

• Aug 2019: 79
• Mar 2020: 61
• July 2020: 58
• 27% reduction (1-year) 💪🏼

TG: HDL Ratio

• Aug 2019: 1.54
• Mar 2020: 1.15
• July 2020: 1.02
• Looking good! 😃

Hemoglobin A1c

• July 2020: 4.9%
• Looking good! 😃

This was my first A1c test, which is a test normally given to those suspected of having high blood sugar. I didn’t think I was at risk, but why not find out if all those POTATOES and CARBS I’ve been eating are leading me to a diabetic future. Nope.

I couldn’t find good information on if there is an optimal number, but it looks like 4.9% is deep within the normal healthy range.

🏆 What Gets the Credit?

Are the improving numbers just a continuation of the dietary changes I made last year? Or is it the time-restricted eating window? Both? I also started taking a garlic supplement once COV-19 news broke, which could have helped.

Exercise is still about 10,000 steps a day. Weights have been replaced with push-ups and bodyweight squats.

My weight is likely the same. I don’t have access to a scale due to my gym being closed, but my waist tape measure has stayed almost the same. I might be down 1/4 of an inch. Nothing drastic.

🩸 My Statin-Free Program for Optimal Lipids

This is not medical advice, but wink-wink, these are the main foods I consume regularly to optimized my blood lipid numbers without the “help” of a doctor or pharmaceuticals.

• Buckwheat Groat – cooked in a rice cooker
• Beans / Lentils
• Quinoa
• Steelcut oats with chia seeds – soaked
• Almonds
• Sardines – Olive oil or water, never in Soybean oil
• Fruit and Veggies – including kimchi

A typical meal might be a big bowl of steamed buckwheat topped with a can of black beans. Then I’ll mix in a sliced red pepper and green onion. Finish with some chili paste and you have a perfect meal.

For dessert, I might have a frozen banana and some almonds.

Now that I won blood lipids and Vitamin-D, what test should I get next? 🤔