When I started the journey of mostly grain-free and whole foods living, I weighed about 14 pounds more than I do now, and I had Triglycerides on the high side at 154-162. HDL was 54 in November, but went up to 83 after two months of grain free. Before December, I ran 5.5 miles a day, had frequent colds and bronchitis.
Since end of November 2011, I've taken these steps:
- Eliminated grains from the home and home cooking. Rarely order meals with grains.
- Upped Veggie consumption a great deal, as well as meats, eggs, fish... saturated fats. Focus is nutritionally-dense foods instead of filler foods. Homemade bone broths form the basis of all braises, soups, stews.
- Upped sleep to try to be in bed for at least 8 hours. Still working on this project.
- Switched focus of exercise to movement throughout the day, walks, strength. Can now do a number of unassisted pull-ups and can deadlift well over my own weight--did great on a Mud Ninja run (like a Warrior Dash) last month--overcoming fear of mud and crowds. It was actually fun! When I run, I throw sprints and walking in there. I go by feel, NOT by program. It turns out that sprinting exhilarates me, so my runs are sprint/walk/trot as spirit moves me. I still place among the highest in races, and no more colds or bronchitis at all! I had a short cold of 4 days in February that I coasted through. I have not had this kind of health EVER in my adult life. I am now 47.
So, blood work:
Triglycerides down from 164 to 74!
HDL at 77. So the HDL to Trig ratio is awesome! Essentially 1:1.
Total Cholesterol down from 228 to 197. The KEY is the Triglycerides!
One other thing I did was to not be on the birth control. With there not being a great change in cholesterol itself, I suspect that the birth control isn't necessarily a bad factor. I don't know. I did end up having alcohol, but I think I was more mindful as far as measuring it out, or not having it when I also happened to be loaded up with a friend's dessert or whatever. I basically tackled sugar loads this year.