FINAL VERDICT: Low Carb Diets on Triglyceride (Blood Fat) Levels [100+ Studies Analyzed]

[@2twentysix]

Have been on LCHF for 3.5 yrs and personal experience after 18 mths was pathology showing a decrease in Triglycerides and increase in HDL. What you discuss is the outcome I had. My doc was amazed. Thank you for explaining the mechanism so well 🙏 Love your work 🤓

[@Physionic]

Great to hear there's some consistency there. Much appreciated, Silv.

[@Nudnik1]

Wow cool. Maybe i try

[@VictorBrunko]

Same. 5 years, after year 1 all stabilized.

[@LenHealsU]

Great video as always! But I have 1 very important question here. Regarding the low carb diet reducing triglycerides, are these studies using simple refined carbs like refined white flour and pasta, white rice, etc., or complex carbs such as whole brown rice, whole millet, barley, whole oats, etc?

[@simvik4743]

Best channel on the whole internet on health! I have liked and shared many videos from you. All of the people i shared to loved the content! Keep up the good work!

[@Physionic]

That's really kind of you, Sim. That kind of action really helps the channel, it means a lot - thank you for sharing.

[@RCV2024]

Couldn’t agree me!

[@RCV2024]

Thankful for all the videos you put out! They’re all so informative and relevant to what I’m doing with my health - typically between keto and zero carb (high fat).

[@josephabdilla1383]

Catching up on all your videos.another awesome straightforward breakdown of studies. Thanks

[@marcodash1019]

My bloodwork after a few months of keto showed that my LDL and HDL were both high, glucose was normal and triglycerides were really low. However my cholesterol being high is normal and of no concern since my other numbers were so good. My risk of heart disease is the lowest it's ever been.

[@Physionic]

That's consistent with all my findings, Cool to hear, Marco - thanks.

[@pouncerminned863]

I had my first blood panel 3 months ago- my triglycerides were 1235. I am obese and been on keto since then, also diagnosed with type 2 diabetes. 3 months in, I’ve lost 18 pounds, my fasting glucose is high 80’s - low 90’s. I’ll have next blood work in 2 more months- I hope to see my triglycerides go down

[@kennysr.]

Great work.

[@kennysr.]

Would love to know what the low carb lipid panel range should be.

[@tonyprice2256]

As always, thank you for consistently providing great content!

[@chingwing-gi2fl]

I recorded my conversation yesterday with my primary physician. I went on a squeaky clean lower carb diet with a steady beef consumption of 5 to 7 ounces of beef a day with a sardine can a day about 5 days a week so nothing crazy protein wise. Zero fruits but 5 to 7 cups of steamed broccoli, bok choy or cabbage stew mostly at night. Zero saturated fat other that what is trapped in my meat balls. My fat is 3 table spoons of EVOO over two meals and some creamo in 3 coffees during the day. Lost 22 pounds since April 20. Insulin, TG and HDL are the same but... But my LDL and Total Chol went in the red zone as a result. It was a phone visit so to speak and I knew that the guy would say that i was in imminent danger and that it was a must to jump on statins ASAP. However, i watched plenty of podcasts so i was able to go on attack mode. He refused to discuss any improvements: BMI, waist to heigjt ratio, nice TG, HDL, fasting glucose AND fasting insulin, nice inflammation markers. I told him that my next steps where to pay for an ApoB, ApoA1. And LP(a) test and the province is too cheap to paynfor those tests... Though they can pay for statins. He told me he only gave a requisition for ApoB AFTER he put someone on statins, which is stupid. I ain't touching his stupid statin. We agreed on a plan where i will pay for dietician consultation via my job, then i will pay a nathuropath (my actual real doctor.of trust) in order to get.my ApoB and fancier tests. Then I also implemented a few tactics starting today to drop my LDL which will be to stop skipping breakfast, have 2/3 of a cup of steel cut oats with 2 table spoons of ground chia seed in the morning with 1 table spoon of olive oil to drop the glycemic index among other things and more importantly to evacuate somenof the bile bound cholesterol out. The rest will remain pretty much the same other than adding between 50 and 100 grams of sweet potatoes a day. He already gave me a requisition for 3 months from now but I will get a blood test from the nathuropath in a month from now to make sure.my pet theories are leading me in the right direction. I told him to keep his hand from the panic button for now and that in 3 months or less, the LDL will be back in the sweet spot.

[@capnkirk5528]

Not sure what province you are in, but I have VERY similar problems. NOT taking statins unless someone convinces me they have a function beyond enriching Big Pharma.

[@oolala53]

It’s been nine months. Can we have an update?

[@globaloutreach7523]

My triglycerides at 250lbs avg 325 and after losing 50lbs avg 325. When I increased butter consumption they went to 600. This is all while consuming ZERO carbs/sugar. So until I get to 12-15% BF I won’t know if mine high numbers are genetic. I also ate tons of sugar for 49 years so maybe in my case it could take 5 plus year to see if mine will ever normalize. Either way I feel better than ever so going back to eating sugar is never going to be an option.

[@AltruisticWarrior]

You may still have ectopic fat accumulation. As your body continues to burn off these unhealthy stores of fat, you will have elevated triglycerides. Give it more time. 😊

[@fssrk1]

My triglyceride is 53, LDL 166, and HDL 80 that is following a low carb diet and a 49 year old man. Still have about 25 lbs to go. Think the higher LDL is from burning body fat so it would be interesting to see my LDL once I hit maintenance weight for about 3-6 months my guess it will be lower. My glucose on the low carb lean meat diet is roughly 75 mg/dL.

[@mattiman9]

another banger, thanks for all your hardwork

[@Physionic]

Thanks much, Matt.

[@andriyandriychuk]

My LDL cholesterol was slightly higher than normal after I started LCH diet but I don't know how it was before I started the diet so it either was even higher or lower. Can't tell because I had not done my blood triglycerides before

[@thomasduden9265]

I never had triglycerides before till I started keto and lost 29lbs

[@synsynsy]

Tell'em Nick. Omega 3's lower tryg too. It would be wise to hit them on two sides for a better outcome.

[@littlevoice_11]

A question for the new year.... what did you learn in 2021 and how will it inform your health pursuits and research in 2022

[@Physionic]

Interesting question. I learned I need to pay attention to my mental health and lower my expectations. On a physical health front, I’d say I’ve learned that saturated fat is unlikely to be positive for health, so I’d lessen it, if possible.

[@littlevoice_11]

@@Physionic did you find the research on EVOO insightful? Have you any interest in the microbiome and its impact on cellular functions?

[@paxanimi3896]

Thank you for the great news! Now, how to lower LDL?

[@Physionic]

My pleasure, PaxAnimi. I cover two ways in the cholesterol video on how to keep cholesterol lower (weight and type of fat).

[@tom8437]

LDL particles are NOT problematic. In fact, they carry cholesterol to the cells, without which we would literally die. What you need to look at is the ratio of small dense LDLs to large buoyant LDLs. If the ratio is high, that indicates a risk of atherosclerosis and cardiovascular disease. LDLs start as large buoyant LDLs. After they deliver their cargo (cholesterol) to cells, they become small dense LDLs. They are then supposed to be taken out of circulation by getting bound to receptors in the liver. But this fails to occur if the LDLs have been damaged/oxidized as a result of a diet high in carbs, nut/seed oils, and other highly inflammatory processed foods. In that case the small dense LDLs end up staying in circulation until they bind to arterial walls and ultimately form plaques that narrow the arteries and can break off to form deadly clots. Dr. Ford Brewer from Johns Hopkins talks a lot about this.

[@haystack1739]

Cholesterol is the carrier. It is responding to the damaged epithelial lining causing an occlusion. Damage came from excess sugar/glycation and oxidation by way of industrial seed oils.

[@littlevoice_11]

Would MCTs be a risk for poor triglycerides or a benefit? I also wonder about BHB ketones?

[@mathfaster]

When they measure the TGs in your blood what carriers of TGs are they measuring? Chylomicrons carry almost all the fat(TGs) you eat into your bloodstream via the thoracic duct. TGs in the liver are carried via VLDL. Source: Dr. Malcom Kendrick's book "The Clot Thickens".

[@Physionic]

Good question, I did this a few months ago, so I’d have to look, but I know the technique they used is an Elisa, so you can find it on a company website.

[@mathfaster]

@@Physionic I found a reference that said if they are measured fasted (10-14 hours) then TGs will only be from VLDL. No chylomicrons in the blood since you haven't eaten per the source. Source: Heart UK under TG topic. I kinda assumed that was the case but wanted to be sure. If you have not fasted then it's from both per the source.

[@TCBytom]

One of the reasons for rise in TG on keto diet might be use of seed oils. It is widely known that 2 soup-spoons of these oils daily in place of animal fats rise TG levels significantly (in my case - over 100%).

[@privatesuzie4071]

Are carbs distinguished? Does ow carb include brassicas? Or must processed carbs, or root veggies? Some ketogenic influencers make salads and kale sound like they should not be counted!

[@Physionic]

All carbs count, unless they are fiber. This is especially true when attempting high levels of ketosis.

[@mpoharper]

My triglycerides are great on keto, but so are the other lipids. That wasn’t always the case. Menopause brought bad numbers along with the American Standard Diet.

[@Nudnik1]

Anything found to dissolve plague in arteries? I read only eating Carrots seem to fix it in place. I had a stroke and am trying to be careful.

[@Physionic]

Yes, long duration exercise. I doubt carrots are the end all be all of artery atherosclerosis reversal, but likely a component within them, if true. Maybe look into beta-carotene and it's effects?

[@littlevoice_11]

Does fibre intake make a difference?

[@Physionic]

I doubt it would. Fiber is normally lower, but even if you were to increase it, I doubt it would change the results.

[@littlevoice_11]

What if weight was stable? I wonder if animal vs plant makes a difference and also the ratio to protein too?

[@Physionic]

Weight was stable unless otherwise specified. The conclusions are in weight stable individuals. I don’t know about the second question. As for the third, protein didn’t seem to make a huge difference at low or moderate intake.

[@charleslueker2597]

My triglycerides went from 191 to 90 on low carb with fasting

[@christianduval8374]

On a "different note": Is protein cycling (no to low to normal to high over a week, repeat) build more muscle vs constant ratio all days ?

[@Physionic]

Good question - no.

[@christianduval8374]

Ok. Someone said it keeps the body sensitive to mTOR if cycled - that's why i asked.

[@Physionic]

@@christianduval8374 No - the evidence is clear that consistent protein intake with gaps between meals is better for muscle growth, so under consuming protein at any point is counter indicated.

[@merrieleiderman]

In the end, it all comes down to energy. Energy balance, energy storage capacity, energy toxicity. Our population is sick because nearly everyone is saturated with energy.

[@Physionic]

I think that's the largest component, yes, Merrie.

[@soulshinobi]

I struggle to get a meaningful take away from some of these videos. So, a low-carb diet reduces blood fat content, am I understanding that right? So are there any implications of this? Does that mean that there's a reduction in the breakdown of body fat? Or perhaps a reduction in the absorption of dietary fat? What does it all mean?

[@Physionic]

Correct. I don’t go into the implications, because there are an untold number of implications - if I say it’s beneficial for heart disease, is it beneficial for peripheral artery disease, stroke? What type of stroke - hemorrhagic? What about arteriosclerosis or atherosclerosis? And that’s just a small subset from one medical condition, not including diabetes, cancer, hypoglycemia, Parkinson’s, etc. Ultimately, these videos are a launching point to take the information presented here, which is rock solid behind 100+ studies, and begin getting more granular into specific areas. So, that said, in future videos I’ll discuss low carb -> triglycerides -> Condition X/Scenario Y, because the scope of those questions are too much for a single video that already took months to make.

[@soulshinobi]

@@Physionic That's what I thought your intent was, and it is professional of you. As a viewer I do find it confusing though when the bombastic title implies some kind of actionable takeaway. I don't blame you for that as KZbin basically requires it to get views, but maybe you could include some kind of speculative debrief outlining the next steps without committing to any idea. For example, "This could mean X, this could mean Y, or could have knock-on effects with this system but we haven't gotten into studies relating to those effects, leave a comment if you think that'd be interesting." Just so we can wrap our heads around the context of where this information sits in the chain of the scientific method, from asking a questions through to taking action based on it. As thing are I just feel like I've been given 'a fact' and I'm left not knowing what to do with it. I hope that makes sense, and thanks for all the diligent research!

[@iss8504]

Your body is using fat as fuel. Might be from the diet or out of your fat cells.

[@Physionic]

I'll try to keep that in mind - I appreciate the feedback. Thank you.

[@privatesuzie4071]

Can one eat as many green vegetables as is ‘reasonable

[@Physionic]

If you want to be keto, no. If you want to be low carb, sure.

[@christianduval8374]

Still waiting for u for the latest on chromium in its picolinate form.

[@Physionic]

Noted. I don't have time for it at present. One day, hopefully. I'd like to get more into micronutrients.

[@fatrick9001]

Unfortunately I first read your video title as saying something about blood farts, and I was about to tell you to not clickbait.

[@Physionic]

Haha, slight alteration there, Andrew.

[@jeffreygleaves2931]

Okay, cool. I know the low carb thing works great for weight loss but you always wonder in the back of your mind if you're wrecking your health in some less than obvious way. Thumbs up on the triglycerides at least.

[@Physionic]

Well, on this front, now you know a definitive answer. Glad I could help, Jeffrey.