Make a significant dietary change by eliminating refined sugar, as it is a ‘mess’ and its removal is one of the best ways to quickly achieve major health improvements for everyone.
Strictly avoid hydrogenated oils (trans fats) like margarine, as they are deadly and significantly increase heart disease risk by stiffening arteries.
Prioritize a diet low in refined sugar and processed foods, as this combination has been shown to reduce fat storage, improve triglycerides, blood sugar, insulin sensitivity, and lower blood pressure.
Do not consume sugar-sweetened beverages, as they can significantly increase small, dense LDL particles and systemic inflammation (60-100% increase in C-reactive protein), leading to negative biological consequences.
Obtain your raw genetic data from a service like 23andMe and analyze it with tools like Promethease.com or foundmyfitness.com/genetics to understand your specific gene polymorphisms and personalize dietary choices.
Ask your doctor for an ‘ion mobility test’ (available from Quest Diagnostics) to determine your LDL particle size, as small, dense LDL particles are dangerous and strongly associated with heart disease risk.
If you have FTO gene polymorphisms that increase obesity risk, prioritize a higher intake of polyunsaturated fats (e.g., fatty fish, nuts) and a lower intake of saturated fat.
If you have a PPAR-alpha gene polymorphism linked to lower activity and higher disease risk, consume more polyunsaturated fat and less saturated fat, especially if on a ketogenic diet.
If you have certain PPAR-gamma gene polymorphisms, increase your intake of monounsaturated fats (e.g., avocados, olive oil) and polyunsaturated fats while lowering saturated fat intake.
If you have the APOE4 gene variant, it is wise to moderate your saturated fat intake, as it’s associated with less efficient LDL recycling and increased risk of harmful small, dense LDL.
While saturated fat can increase large buoyant LDL, it’s crucial to avoid consuming refined sugars alongside it, as sugars convert large LDL into dangerous small, dense LDL and increase inflammation.
Differentiate between fructose from whole fruit and added high fructose corn syrup; consumption of whole fruit is not considered a vice and is different from consuming added sugars.
To stay informed on science, health, and fitness, follow FoundMyFitness on YouTube, social media, and subscribe to the email newsletter for articles and updates.
Support FoundMyFitness’s efforts by contributing any amount through their pay-what-you-can crowdfunding subscription at foundmyfitness.com/crowdsponsor.