Ask Me Anything: Lowering Cholesterol and Optimizing VO2max
Oct 25, 2023
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Cholesterol expert Ashley Reaver discusses dietary cholesterol's impact on blood cholesterol levels and navigating high cholesterol family history. Dr. Blander explains the importance of VO2max for heart health, quality sleep, and NAD+ precursors.
Dietary cholesterol has minimal impact on blood cholesterol levels, primarily produced internally.
Regular cholesterol testing every 3 months is crucial for tracking cardiovascular health markers.
Cholesterol levels are influenced by lifestyle factors, not solely genetics, empowering proactive health management.
Deep dives
Impact of Dietary Cholesterol Intake on Blood Cholesterol
Dietary cholesterol intake, often a concern for those managing cholesterol levels, does not significantly impact blood cholesterol for most individuals. Even though foods like eggs are high in dietary cholesterol, the body primarily produces its cholesterol. On average, 80% of blood cholesterol is internally produced, with only around 20% influenced by dietary intake.
Frequency of Cholesterol Testing and Key Biomarkers
Regular cholesterol testing every three months can help track progress when making lifestyle changes. Key biomarkers like LDL cholesterol, APO-B, triglycerides, and HDL play crucial roles in assessing cardiovascular health, highlighting the importance of consistent monitoring and addressing any concerning trends.
Misconceptions about Genetics and Cholesterol Levels
Contrary to common beliefs, family history of high cholesterol does not solely determine your cholesterol levels. While genetics play a role, lifestyle factors and dietary choices significantly influence cholesterol levels. Understanding that dietary habits, exercise, and other lifestyle factors impact cholesterol empowers individuals to take proactive steps in managing their cardiovascular health.
Importance of Grip Strength for Longevity and Muscle Health
Grip strength has been found to be closely linked to longevity, with individuals having stronger grip strength living longer. This strength is indicative of muscle tone, highlighting the importance of muscle mass as we age. Muscle acts as a metabolic organ, aiding in energy consumption and fat breakdown, while also supporting bone health and balance. Building muscle can enhance daily activities and protect against bone injuries, making grip strength a valuable marker of overall health.
Considerations for Long-Term Weight Loss Strategies
Long-term weight loss strategies require sustainable approaches, focusing on maintaining muscle mass and enabling the body to utilize more energy. Strength training to build muscle mass is crucial, alongside adequate protein intake to support muscle maintenance and growth. Incorporating activities like walking can help expend additional energy. Understanding individual energy needs, lean muscle mass, and balanced nutrition is key to successful and sustainable weight management. Sustainable strategies, like a balanced diet and regular physical activity, are essential for long-term weight loss success.
Did you know that blood cholesterol levels are influenced by far more than just the foods we eat?
Are you eager to know how to assess healthspan using your own body's data?
This episode of Longevity by Design is an Ask Me Anything between Dr. Gil Blander and Ashley Reaver. We gathered frequently asked questions from the Longevity by Design audience and discussed topics fundamental to longevity.
Ashley Reaver begins the conversation with a deep dive into cholesterol—including the relationship between dietary cholesterol and blood cholesterol, the two most impactful nutrients on our blood cholesterol levels, how to navigate a family history of high cholesterol, and much more.
Dr. Blander then answers questions about health metrics, explaining why VO2max is one of the best markers to assess heart health. He also discusses other markers of healthspan, the value of quality sleep, and the latest science on NAD+ precursors, including NMR and NM.
Timestamps:
Introduction: (0:00–2:22)
The relationship between dietary cholesterol and blood cholesterol: (2:22–3:34)
Eggs and cholesterol: (3:34–3:50)
Absorbing dietary cholesterol: (3:50–4:10)
About 20% of dietary cholesterol influences blood cholesterol: (4:10–5:40)
Why you should test your cholesterol every 3 months: (5:40–7:54)
Which cholesterol markers you should test: (7:54–9:20)
Holding yourself accountable to your health: (9:20–12:03)
Navigating a family history of high cholesterol: (12:03–14:08)
The two most important nutrients that impact blood cholesterol: (14:08–15:03)
Focusing on the aspects of your health that you can control: (15:03–17:40)
Saturated fat contributes to elevated cholesterol: (17:40–20:37)
Soluble fiber helps lower ApoB: (20:37–23:30)
Insoluble fiber: (22:30–25:00)
Fiber supplements: (25:00–27:00)
Common myths about cholesterol: (27:00–31:54)
VO2max is the best physiomarker of cardiovascular health: (31:54–36:00)
VO2max declines with age: (36:00–37:40)
Sex differences in VO2max: (37:40–39:10)
VO2max correlates with other physiomarkers of health: (39:10–42:00)
VO2max is correlated with biomarkers of metabolic health: (42:00–46:10)
How to improve VO2max: (46:10–48:40)
Sleep and VO2max: (48:40–50:00)
The importance of adequate sleep for healthspan: (50:00–51:50)
Grip strength is correlated with longevity: (51:50–58:10)
Using your body's data to assess your health: (58:10–1:04:30)
Weight loss strategies and GLP-1 agonists: (1:04:30–1:08:06)
Intermittent fasting: (1:08:06–1:09:30)
Ashley Reaver’s tips for weight maintenance: (1:09:30–1:15:10)
NMN vs NR: which is the best NAD+ precursor: (1:15:10–1:18:17)
The scientific rigor behind InsideTracker recommendations: (1:18:17–1:22:15)
