If you're concerned about your cholesterol, or confused about what to do, this episode is for you. In this episode, I list the four key factors that control blood cholesterol levels and outline the simplest dietary or lifestyle changes we can make to have the biggest impact.
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In this episode, you will find all of the following and more:
00:33 Cliff notes; 09:22 Targeting the low-hanging fruit; 11:50 The total-to-HDL-C ratio as a fingerprint of low LDL receptor activity; 13:20 Other markers such as particle size, particle count, and ApoB as fingerprints of low LDL receptor activity; 16:30 The four factors that control the LDL receptor; 18:50 Intracellular free cholesterol (effects of dietary fiber, cholestyramine, statins, and polyunsaturated fatty acids or PUFAs); 20:37 Thyroid hormone (effects of micornutrients, body fat, and carbohydrate intake); 23:50 Insulin (via PCSK9, effects of the fasting-feeding cycle and carbohydrate intake); 27:00 Inflammation (via PCSK9, effects of acute infection and chronic inflammation); 29:15 Practical approaches to maximizing LDL receptor activity; 29:22 Nutrient-dense whole food diets; 34:00 Thyroid disorder; 37:15 Adrenal stress, circadian stress, inflammatory stress; 39:05 Insulin resistance, body composition, and fatty liver disease; 42:00 Weight loss will improve insulin sensitivity, and for many a low-carb diet is a tool to achieve that, but in an insulin-sensitive person, carbohydrate stimulation of insulin has a powerful beneficial effect on LDL receptor activity; 46:20 Inflammation and PCSK9; 47:00 C-Reactive Protein levels, body composition, diet quality, and exercise; 49:25 Replacing fat with carbohydrate.