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. 😎
- Aug 2019: 208
- Mar 2020: 185
- July 2020: 163
- 22% reduction (1-year) 🙌🏼
- 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) 🥳
- 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! 😃
- 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
- Steelcut oats with chia seeds – soaked
- 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? 🤔