Diet, Exercise, etc vs Lipid Profile, Testosterone, etc

	B	C	D	E	F	G	H	I	J	K	L
1		May 2016	April 2017	August 2017	November 2017	Feb 2018	Mar 2018	Jun 2018	April 18, 2022	Feb 14, 2024

2	DIET
3	Intervening months		11	4	3	3	1	3	50	22
4	Diet	Fit for Life - ish. Either meat with veggies or carbs with veggies. Not mixing carbs and meat. Did not avoid sugary food and drinks.	Full Keto. 6 tbsp of Coconut oil (4 of which at dinner) a day. 30g of butter in the morning.	No lunch, heavy paleo dinner, lchf breakfast. 2tbsp coconut oil in the morning. 15g of butter in coffee in the morning.	No lunch, heavy paleo dinner, lchf breakfast. 1tbsp coconut oil + 1tbsp olive oil in the morning. No butter. Peanuts and peanut butter.	No lunch, heavy paleo dinner, lchf breakfast. No coconut oil. 6 eggs a day in Nov-Dec. 2-3 eggs for breakfast Jan-Feb. 1-2tbsp olive oil in the morning. 2-3 tbsp of peanut butter or peanuts if not enough eggs. 4tsp of oatmeal every night with 1tbsp of powdered milk.	Feldman protocol (3-day, 1-test version). 4,500+ cal Full Keto (normal is ~2,000cal) with original levels of saturated fats	No lunch, heavy paleo dinner, lchf breakfast with coconut oil, butter and peanut butter.	Coffee for breakfast (lately, cappucino) Low-carb with a lot of (delicious) exceptions	Coffee for breakfast Mostly low carb, but rice with dinner (helps my sleep)
5	Diet details		https://medium.com/startupph-chronicles/ketogenic-diet-for-entrepreneurs-in-the-philippines-3507f3415751	https://corazo.org/is-the-ketogenic-diet-a-faustian-bargain-the-cholesterol-edition-2854bfa1442c			https://medium.com/keto-chronicles/i-risked-death-by-cholesterol-in-the-name-of-science-and-productivity-2197d13f8d8e
6	Fasting	None	24 hrs a week. 72 hrs per month from Jan to Apr 2017	24hrs a week.	24hrs a week.	24hrs a week.	Last 2x a day meal was D-Day -4. Last 24hr fast was D-Day -11.	24 hour fast ended 24 hours prior to the test.	24-40 hours once a week during Holy Week (last one 3 days before the test, 24 hours)	Just the long morning.
7	Supplements	None	1000IU Vitamin D3 every other day. Fish oil and vitamin C every other day.	1000IU Vitamin D3 every other day. Fish oil and vitamin C every other day.	1000IU Vitamin D3 every other day. Fish oil every other day.	2000IU Vitamin D3 every other day starting Jan. Fish oil every other day.	Stopped D3 and fish oil at D-DAY -7	Reishi mushrooms every night 3 days prior to the test. Slept 5 cycles each night. No coffee. 1000IU Vitamin D3 every other day. Fish oil every other day.	Rotating magnesiums before sleep on weekdays, 1 capsule (Jarrows and NOW Magtein, and Healthy Options Magnesium Glycinate)	Sleep (alternate): - Magnesium L-Threonate, Ashwhaghandha, Glycine - Magnesium Glycinate, Inositol, Glycine If needed: apigenin Lunch: Omega-3, Creatine Morning (rotate): Nicotinamide Mononucleotide (NMN), Lion's Mane, (Alpha GPC + High Allicin Garlic)
8	Exercise	Boxing 60min 2x a week.	3x a week 60min kettlebell and mobility.	3x a week 60min kettlebell and mobility.	3x a week 60min kettlebell and mobility.	3x a week 90min weight lifting from Oct to Jan. 30min biking around noontime 2-3x a week.	Stopped lifting at D-Day -7, but did a 40km flatland bike at D-DAY -2	Lifted 44 hours prior to test. Biked for commute almost everyday.	3x a week barbell. 235lb 3x5 squats, 130lb 5x3, BW chinups AMRAP 17 hours prior to test.	3x a week barbell. 285lb 3x5 squats, 315lb deadlift, chinups, rowing machine 2.5min x 3 max
9	Heat / Cold Exposure									Once a week cold plunge: 3 min x 3
10	Weight (more or less)	80kg	70kg. Lost belly fat; belt got adjusted by two holes.	70kg	70kg	70kg	70kg	73kg	78kg (same belt size as 70kg)	81kg (same belt size as 70kg)
11	Health	Getting sick 3-5 days almost every month. Phelgm and cough linger for 3-5 days.	Dramatic change. Got sick 2x in the first 3 months, very quick recovery (no phlegm and coughs). Did not get sick the rest of the time. Increased mental performance. Drasticly reduced brain fog and occassions of weak will.	Did not get sick	Did not get sick	Abs got more defined haha. Got sick 2x in Jan. Quick recovery (no phlegm and coughs).		High T levels except on the week of the test (possible the reishi?)	Sleep has been really good. Almost never sick. Low cortisol. Suspected low T.	Sleep has been really good. Almost never sick. Low cortisol. Suspected high T.
12	Testing								A different vendor (High-Precision Davao) 8 hour fast (not 10-12 as recommended)	High-Precision Davao
13
14	LIPID PROFILE
15	Raw numbers	May 2016	April 2017	August 2017	November 2017	Feb 2018	Mar 2018	Jun 2018	April 18, 2022	Feb 14, 2024
16	Fasting blood sugar	90.2	91	99.2	91.1	101.5	101.6	87.7	93.88	98.93
17	Total Cholesterol	168.2	289	300	276.5	395.7	222.8	187.6	245.95	240.15
18	Triglycerides	120.8	59.6	92.6	87.7	83.1	58.8	89.2	58.41	82.31
19	HDL	49.3	68.1	58.3	61.9	74.2	87.9	52.2	72.2	57.14
20	LDL	94.74	208.98	223.18	197.06	304.88	123.14	117.56	162.16	166.41
21	VLDL	24.16	11.92	18.52	17.54	16.2	11.76	17.84	11.54	16.54
22
23	Change from baseline	1	2	3	4	5	6	7	8	9
24	Fasting blood sugar	0%	0.89%	9.98%	1.00%	12.53%	12.64%	-2.77%	4.08%	9.68%
25	Total Cholesterol	0%	71.82%	78.36%	64.39%	135.26%	32.46%	11.53%	46.22%	42.78%
26	Triglycerides	0%	-50.66%	-23.34%	-27.40%	-31.21%	-51.32%	-26.16%	-51.65%	-31.86%
27	HDL	0%	38.13%	18.26%	25.56%	50.51%	78.30%	5.88%	46.45%	15.90%
28	LDL	0%	120.58%	135.57%	108.00%	221.81%	29.98%	24.09%	71.16%	75.65%
29	VLDL	0%	-50.66%	-23.34%	-27.40%	-32.95%	-51.32%	-26.16%	-52.24%	-31.54%
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48
49
50	OTHER
51	Testosterone (ng/mL)								7.1
52	Testosterone (ng/dL)								710
53	High at age								936	https://androgenhacker.com/testosterone-levels
54	Low at age								319	https://androgenhacker.com/testosterone-levels
55	Average								597	https://androgenhacker.com/testosterone-levels
56
57
58	INTERPRETATION
59	See computations and references below
60	Criteria/Diet	Filipino Fit for Life - ish	Full Keto (6tbsp coconut oil, 1tbsp butter per day)	-4tbps coconut oil, -0.5tbsp butter	No butter. 1tbsp coconut oil. 1tbsp olive oil.	No coconut oil, no butter. Olive oil, peanuts and eggs instead.	Feldman protocol. 4,500+ cal Full Keto (normal is ~2,000cal) with original levels of saturated fats	Full keto. Fasted and lifted near the test. Took reishi mushrooms.	Low-carb with lots of (delicious) exceptions. Gained 8kg of muscle since 4 years ago. Sleep is on point.	Low-carb with lots of (delicious) exceptions. Strongest ever. Sleep is on point.
61	2016 ACC Expert Consensus	No need for therapy	Statin therapy	Statin therapy	Statin therapy	Statin therapy	No need for therapy	No need for therapy	No need for therapy	No need for therapy
62	ACC/AHA 2013 Guidelines Risk Calculator 10-year risk of heart disease or stroke	0.60%	1.10%	1.60%	1.20%	1.20%	0.50%	0.80%	1.30%	Application error
63	Framingham Coronary Heart Disease Risk Score 10-year risk of MI or death.	0.30%	1.80%	2.30%	1.70%	5.10%	0.40%	0.30%	2.30%	2.80%
64	If LDL-C:HDL-C > 3.5, above cut-off risk level for men	below cut-off risk level	below cut-off risk level	above cut-off risk level	below cut-off risk level	above cut-off risk level	below cut-off risk level	below cut-off risk level	below cut-off risk level	below cut-off risk level
65	The greater TC:HDL, the higher the risk	3.411764706	4.243759178	5.145797599	4.466882068	5.332884097	2.534698521	3.593869732	3.406509695	4.202835142
66	Dayspring
67	If Triglycerides > 500, treatment needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed
68	If LDL-C>190, drug therapy needed	Drug therapy not needed	Drug therapy needed	Drug therapy needed	Drug therapy needed	Drug therapy needed	Drug therapy not needed	Drug therapy not needed	Drug therapy not needed	Drug therapy not needed
69	If HDL-C<40, concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern
70	If TC:HD>4, concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern
71	If non-HDL-C>130, concern	Not a concern	Concern	Concern	Concern	Concern	Concern	Concern	Concern	Concern
72	CholesterolCode.com
73	Remnant Cholesterol risk	Medium Risk Quintile	Lowest Risk Quintile	Medium-Low Risk Quintile	Medium-Low Risk Quintile	Medium-Low Risk Quintile	Lowest Risk Quintile	Medium-Low Risk Quintile	tool not available	tool not available
74	Remnant C : HDL risk	Medium Risk Quintile	Lowest Risk Quintile	Medium Risk Quintile	Medium-Low Risk Quintile	Medium-Low Risk Quintile	Lowest Risk Quintile	Medium Risk Quintile	tool not available
75	AIP risk	Elevated Risk	Low Risk	Medium Risk	Medium Risk	Low Risk	Low Risk	Medium Risk	Low Risk	Medium Risk
76	AIP risk from Cholesterol Code	Lowest Risk Third	Lowest Risk Third	Lowest Risk Third	Lowest Risk Third	Lowest Risk Third	Lowest Risk Third	Lowest Risk Third	tool not available	tool not available
77
78	COMPUTATION AND REFERENCES
79	2016 ACC Expert Consensus Decision Pathway on the Role of Non-Statin Therapies for LDL-Cholesterol Lowering in the Management of Atherosclerotic Cardiovascular Disease Risk										http://www.onlinejacc.org/content/68/1/92
80	Adults aged ≥21 years with LDL-C ≥190 mg/dL (not due to modifiable secondary causes) 1. High-intensity statin therapy to achieve ≥50% reduction in LDL-C statin (or moderate-intensity statin if not a candidate for high-intensity statin due to safety concerns) 2. May consider combining statin and non-statin therapy to further reduce LDL-C 3. Cascade screening of close biologic relatives should be performed to identify others with the disease who would benefit from treatment	No need for therapy	Statin therapy	Statin therapy	Statin therapy	Statin therapy	No need for therapy	No need for therapy	No need for therapy	No need for therapy
81
82	ACC/AHA 2013 Guidelines Risk Calculator 10-year risk of heart disease or stroke	0.60%	1.10%	1.60%	1.20%	1.20%	0.50%	0.80%	1.30%	Application error	http://www.cvriskcalculator.com/
83
84	Framingham Coronary Heart Disease Risk Score 10-year risk of MI or death.	0.30%	1.80%	2.30%	1.70%	5.10%	0.40%	0.30%	2.30%	2.80%	https://www.mdcalc.com/framingham-coronary-heart-disease-risk-score
85
86	Dayspring										http://www.nofructose.com/wp-content/uploads/2013/03/Understanding_the_Entire_Lipid_Profile.pdf
87	If Triglycerides > 500, treatment needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed	Treatment not needed
88	If LDL-C>190, drug therapy needed	Drug therapy not needed	Drug therapy needed	Drug therapy needed	Drug therapy needed	Drug therapy needed	Drug therapy not needed	Drug therapy not needed	Drug therapy not needed	Drug therapy not needed
89	If HDL-C<40, concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern
90	Triglycerides to HDL ratio	2.45030426	0.8751835536	1.588336192	1.416801292	1.119946092	0.6689419795	1.708812261	0.8090027701	1.440497025
91	If TC:HD>4, concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern	Not a concern
92	Non-HDL Cholesterol	118.9	220.9	241.7	214.6	321.5	134.9	135.4	173.75	183.01
93	If non-HDL-C>130, concern	Not a concern	Concern	Concern	Concern	Concern	Concern	Concern	Concern	Concern
94
95	LDL-C to HDL-C ratio	1.921703854	3.068722467	3.82813036	3.183521809	4.108894879	1.400910125	2.25210728	2.24598338	2.912320616
96	cut-off risk levels and a target for lipid-lowering therapy for men: LDL-C/HDL-C > 3.5	below cut-off risk level	below cut-off risk level	above cut-off risk level	below cut-off risk level	above cut-off risk level	below cut-off risk level	below cut-off risk level	below cut-off risk level	below cut-off risk level	https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2747394/
97
98	CholesterolCode.com
99	Remnant Cholesterol	24.16	11.92	18.52	17.54	16.62	11.76	17.84	11.59	16.6	http://triglyceridespanel.ajconline.org/Content/PDFs/7-Varbo-Remnant.pdf
100	Remnant Cholesterol risk	Medium Risk Quintile	Lowest Risk Quintile	Medium-Low Risk Quintile	Medium-Low Risk Quintile	Medium-Low Risk Quintile	Lowest Risk Quintile	Medium-Low Risk Quintile	tool not available	tool not available	http://cholesterolcode.com/report/