Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity

As discussed in Chapter 11, LDL is a relatively weak and misleading marker that doesn’t predict heart disease well—we strongly urge you to look at trig/HDL and total/HDL instead; as long as those numbers are improving, you’re doing well. But we understand if you’re concerned about a rise in LDL, and there are things that you can do to lower it whil

In Chapter 11 we covered some of the crucial science relating to cholesterol and health risks. We stressed that the ratio of triglycerides to HDL and the ratio of total cholesterol to HDL are overwhelmingly more important than LDL levels when it comes to estimating risk of heart disease.

Focus your energy on steps 7 through 10 (here to here). Most importantly, make following these steps an ingrained personal habit. They need to be incorporated into your overall lifestyle.

The ten action steps (here) must be applied throughout life. This is not a short-term solution.

How much might you benefit from ingesting daily? Generally, it has been estimated that 200 mcg of vitamin K2 (MK-7) will properly activate the GLA proteins that inhibit calcification.25 This would be a good ballpark number to aim for. While targeting the foods that deliver K2 is best, there are many supplements on the market for those who wish to g

We use the cheap and cheerful magnesium citrate powder, which can be purchased in bulk online and can be sprinkled on savory dishes without affecting flavor. Note that it can have a laxative effect until you get used to it, so make sure you don’t get too large a dose at once by spreading your intake throughout the day and ingest it with or just aft

Therefore, we believe that sun avoidance will likely lead to far more health problems than it prevents.

Melanoma is the skin cancer with serious mortality implications, and sun exposure without burning has never been proven to increase the risk of melanoma. In fact, some studies indicate the opposite could even be true—that exposure to sun without burning decreases the risk of acquiring or dying from melanoma.9

A healthy diet will supply most of these nutrients, and we strongly recommend that you target foods that can supply all your nutrient needs. That said, modern agricultural practices have left foods less nutritionally dense than they once were.