Full Transcript Introduction: Lowering Cholesterol Naturally 0:00 You've been told that your cholesterol is high and that you need a prescription drug, but you're interested in lowering your numbers naturally. 0:07 Which changes are worth making? 0:09 Well, I'm going to walk you through four steps covering food, daily habits, your movement, and even supplements. 0:16 As a cardiologist, I've worked with heart patients for more than 20 years. 0:20 A prescription is not a plan. 0:23 I want you to understand what you're changing and why. 0:27 Before you buy another random supplement, you need to know how to choose one. 0:31 But I'm going to cover that in step four. 0:33 Step one is food swaps. 0:36 Replace fake food with real food. 0:39 This matters because insulin spikes stimulate an enzyme called HMG-CoA reductase, the enzyme your body uses to make cholesterol. 0:48 Refined carbohydrates and sugar repeatedly push that cholesterol-making pathway.
Step 1: Food Swaps for Better Lipids 0:54 So first you're going to cereal, the toast, muffins for things like pasture avocados, meat, seafood n gives you the protein and the refined carbs that 1:01 spi triglycerides and contribu more oxidation prone LDL p Second, replace the sandwich and the chips with a large salad topped with wild salmon or sardines, 1:21 pasture raised meats, and don't forget the extra virgin olive oil. 1:25 The seafood provides omega-3 fats and proteins while the colorful vegetables and olive oils support your liver, blood vessels, 1:33 antioxidant defenses third you're gonna want to replace the cookies the crackers the packaged snack bars with things that are natural berries nuts olives 1:44 hard-boiled eggs coconuts here's a simple before-and-after example before cereal you know breakfast tuna sandwich for lunch pasta with garlic bread for 1:53 dinner don't do that Let's switch it over to breakfast, eggs and avocado, a salmon salad for lunch and grass finished beef or wild seafood with vegetables 2:01 for dinner. 2:02 Your goal is not merely to force LDL lower, it's to control insulin and triglycerides while reducing inflammation and oxidative stress and help your liver 2:12 clear old LDl particles before they become damaged. 2:16 Within a few weeks, you're going to notice better energy, fewer cravings, better blood sugar and lower triglycerides. 2:24 Over two to three months, cholesterol and metabolic markers start to improve. 2:29 Now, step two is correcting the overlooked daily habits that influence how your body handles cholesterol. 2:35 Food cannot fully compensate for poor sleep. 2:38 inadequate sunlight, and constant toxin exposure. 2:41 So starting with sleep, your liver processes the fats and cholesterol according to a circadian rhythm. 2:47 When you stay up late, eating after dark, in the artificial light, this can all disrupt insulin sensitivity, increase stress hormones, 2:56 diminish the ability for your livers to repair. 2:59 Make sure you finish dinner before sunset, dim the lights after and go to sleep on time, definitely before 10. Keep your bedroom cool and quiet. 3:09 Next thing you're going to do is wake up early because you went to bed early. 3:12 When you get up in the morning and you go outside, you reset your circadian clock. 3:18 Better cortisol, better blood sugar and better metabolic health. 3:22 Expose your skin to the natural sunlight.
Step 2: Sleep, Sunlight, and Toxin Reduction 3:26 especially some around noon time to create vitamin D. 3:29 But more so we get things like nitric oxide, improve mitochondrial function, and we signal to the cardiovascular system better choices. 3:39 Start with 10 to 20 minutes outside after waking. 3:42 Ditch the sunglasses. 3:44 Then reduce the also, you're going to reduce, the toxins entering your body because your liver cannot deal with Lipid particles when it's busy with alcohol, 3:53 pesticides, mold, plastics and chemical pollution from air and even personal skin and household products. 4:00 Remember to always store your food in glass, never heat food and plastic, choose organic food, and filter your water. 4:08 Don't forget to address the water damage in the mold and the bacteria in your house. 4:12 So get outside early in morning, reduce your toxins, dim your lights after sunset and protect your sleep. 4:19 Repeated daily, these habits create the conditions your liver needs to stay healthy and process out the old LDL particles. 4:29 Step 3 is movement. 4:31 When you walk, when you strength train, this is going to help to manage your lipids, improve blood sugar and support metabolic health. 4:39 You don't need an expensive gym or an exercise program, you just need to move consistently. 4:44 Start with walking. 4:45 Your muscles pull glucose from the bloodstream and use it for energy. 4:51 Does the same thing with the lipids. 4:53 A 10 to 15 minute walk after a meal can reduce the sugar and insulin surge after eating. 4:58 Lower insulin, as I said before, means less stimulation of the HMG CoA reductase enzyme that produces cholesterol. 5:07 Walking also supports your circulation, mitochondrial function, healthy blood pressure, and healthy levels of triglycerides. 5:14 Remember, aerobic activity like the walking, the hiking, cycling, swimming, rowing, make sure that it is fun. 5:21 And when you do this, you improve oxygen use and insulin sensitivity. 5:26 I keep saying insulin and how important it it for heart attack prevention. 5:31 So gradually build it to up to 30 minutes on most days. 5:35 Strength training is equally or more important, especially as you age. 5:40 The muscle is metabolically active and it helps to clear glucose from the blood and improve your insulin sensitivity. 5:49 Squats to a chair, wall push-ups, resistance bands, even things like carrying groceries and appropriate weights that all counts. 5:58 Aim for two to three strength sessions each week, allowing time for recovery. 6:03 Now, one of the greatest threats to metabolic health is just too much sitting and too little movement. 6:08 One hard workout does not erase 10 hours in the chair. 6:11 We know that from the literature. 6:13 So make sure you get up every 30 to 60 minutes. 6:16 If you're taking a phone call, try a walk around. 6:19 Remember to use the stairs, carry the groceries, get into the garden and make sure you walk after the meals like I said before. 6:26 So here's a manageable routine for you. 6:28 Walk 10 minutes after each meal, complete 30 minutes of aerobic activity three times per week and strength train two to three times per week.
Step 3: Movement and Exercise Habits 6:37 So the best exercise program is the one that you can perform consistently, safely and progressively. 6:45 When you combine that with healthy food swaps and the healthy daily habits of decreasing toxins, better sleep and better sunlight exposure, 6:54 this is a strong foundation. 6:56 But what comes next is more individual. 6:59 Two people can have the same cholesterol number and very different problems underneath it. 7:04 One may have insulin resistance and poor blood sugar control. 7:07 Another may inflammation and oxidative stress. 7:10 But these all typically travel together. 7:13 Damaged LDL particles, this is what really deserves attention. 7:16 So that's the problem with chasing a cholesterol number. 7:18 A standard panel tells you how much cholesterol is being transported, but not necessarily why it's being transmitted, whether or not the particles are damaged, 7:28 and of course what to do next. 7:30 The right testing can uncover what is happening beneath your cholesterol numbers, identify your risk factors, and guide informed decisions. 7:38 You should not randomly change your diet, exercise, or supplements and simply hope your next test looks better. 7:44 I go much deeper on all this stuff inside my heart attack proof masterclass. 7:49 I explain the advanced markers I look at, what they can reveal, and how cholesterol, insulin, inflammation, oxidative stress, 7:57 toxins and the healthy lifestyle fit together. 8:00 Most importantly, I show you how to use that information to build a personalized plan for healthier, heart attack resistant blood vessels. 8:10 This is a paid, in-depth training for people ready to move beyond conventional cholesterol advice and understand what may be actually driving the cardiovascular risk. 8:22 So if you're ready, click the link in the description and join me inside the Heart Attack Proof Masterclass. 8:29 And that brings us to what I promised you before, number four, supplements. 8:34 Before adding another bottle, understand you are trying to accomplish. 8:37 which pathway you want to support and whether that supplement belongs in your plan so step four is all about supplements here the goal is not to shut down 8:47 cholesterol production we need cholesterol cholesterol is essential for cell membranes steroid hormones things like aldosterone cortisol testosterone estrogen
Advanced Testing and Personalized Risk 8:58 progesterone bile acid digestion brain function so much more The goal is to support healthy LDL clearance, normal inflammatory and oxidative stress levels, 9:07 liver function, glucose metabolism, circulation, and the health of your blood vessel lining. 9:13 So decide what you're trying to improve. 9:15 Is it poor blood sugar control, elevated triglycerides, oxidized LDl, inflammation, poor liver functions, or impaired circulation and blood vessels health? 9:24 Without a target, you are simply adding another model and hoping something changes. 9:28 Now the formula I recommend The one I created is called Optolipid. 9:32 One primary ingredient in there is Berberine. 9:35 Thousands of studies support it. 9:37 This matters because repeated insulin spikes can stimulate HMG CoA reductase and increase cholesterol production. 9:44 Berberein supports delivers ability to remove LDL particles from circulation. 9:50 But optolipid does not depend on one ingredient. 9:52 We've got things in there like milk thistle, curcumin, resveratrol, quercetin, and green tea extract to provide the antioxidant supports. 10:01 Ginger supports healthy circulation, digestion, metabolic function. 10:05 Together, these seven plant compounds. 10:07 manufactured by Biotics Research in Rosenberg, Texas is just what the doctor ordered for supplements. 10:15 Now quality matters and that's why Optolipid is made in the United States, uses non-GMO ingredients, and is all third-party tested.
Step 4: Supplements and Optolipid 10:23 The recommended serving is one capsule twice daily, providing a 30-day supply per bottle. 10:28 You can find Ophthalipid at the link below. 10:29 Opthalipids may be appropriate for adults wanting additional support for lipid metabolism, glucose control, liver function, 10:37 antioxidant defenses, and overall cardiovascular health. 10:40 However, natural does not mean interaction free. 10:43 Berberine may affect blood sugar and medication metabolism, while the other nutrients deserve extra caution for people who are blood thinners or if you're 10:51 taking these before surgery. 10:53 If you take prescriptions or are pregnant or nursing or have a significant medical condition, review the ingredients with a healthcare professional. 11:00 Most importantly, another bottle is not automatically the missing piece. 11:05 No supplement can overcome the unhealthy lifestyle. 11:08 The processed foods, poor sleep, inadequate sunlight, immobility, massive toxin exposure, Supplements belong on top of a strong foundation. 11:17 Supplement supplements. 11:18 They eat well, they live well and they think well. 11:20 This is going to help you protect your blood vessels. 11:22 Now choose one change and start there. 11:24 Replace one fake food with real food. 11:27 Protect your sleep and get morning sunlight. 11:29 Walk those 10 minutes after a meal. 11:31 Consider a supplement based on what you're trying to support. 11:34 Don't try and change everything overnight. 11:36 Choose an action you can repeat, then build from there. 11:39 The framework is simple. 11:41 Identify the bad, restore the good, and check how you respond. 11:44 Remove those processed, chemical-laden foods.
Build One Change at a Time 11:47 Get rid of the poor sleep and inactivity, And try to remove those toxins that are working against you. 11:53 Restore real food, sunlight, movement, rest, targeted nutrients. 11:58 Then test, reassess, make better decisions using your results. 12:02 You're not chasing a cholesterol number, you're creating a healthier metabolic environment, improving how your body handles LDL particles and protecting 12:11 the blood vessels, carrying you through the rest of your life. 12:16 Start with one change today and keep going forward.
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