~30% improvement in 6 months ; no meds ; extra detailed data
Hello,
Been stalking this sub for a while now, this January started 'let's fix my lipids' journey so just sharing here for any inspiration / discussion. Quite obviously starting with diet changes before jumping onto prescription meds, which, seems I might not need to for a while.
What changed. All are Mon-Fri only, strictly. Sat-Sun are my 'off' days from all regimes.
- replaced my full-fat greek yoghurt with zero-fat, I eat ~2kg/4.4lbs of it a week
- introduced ~10-15g (eyeballing) of Psyllium Husk with my dinner
- x2 pills a day after lunch ; Omega-3 Wild Fish Oil ; rTG structure ; 670 EPA 330 DHA
- x2 pills a day - one morning, one after lunch ; Organic Citrus Bergamot Extract 38% Bergamot Polyphenols - 500mg
- x4 pills right before lunch ; Phytosterols (Solgar brand, no measurement given)
What didn't change:
- the rest of the diet - already arguably healthy natural foods like 90% of the time, balanced greens but also a steak a week, etc. Basically a "I eat whatever as long as it's high quality"
- physical activity - ~8k steps a day, Mon-Thu kettlebell exercises, no real cardio as such tho :(
- other body metrics - 37y old male, 187cm/6.1ft, 82kg/181lbs
- still close to zero alcohol and zero smoking (vaping low nicotine like a train though!)
Chart with numbers for both European and US audiences:
| Marker | Jan 2026 (European units) | Aug 2026 (European units) | Jan 2026 (US units) | Jan 2026 (US units) | % change |
|---|---|---|---|---|---|
| Total Cholesterol | 5.61 mmol/L | 3.88 mmol/L | 217 mg/dL | 150 mg/dL | -30.8% |
| LDL Cholesterol | 4.51 mmol/L | 2.85 mmol/L | 174 mg/dL | 110 mg/dL | -36.8% |
| HDL Cholesterol | 1.10 mmol/L | 0.85 mmol/L | 43 mg/dL | 33 mg/dL | -22.7% |
| Total Chol / HDL Ratio | 5.10 | 4.56 | 5.10 | 4.56 | -10.6% |
| Triglycerides | 0.74 mmol/L | 0.72 mmol/L | 66 mg/dL | 64 mg/dL | -2.7% |
| Apolipoprotein A-I | - | 94.50 mg/dL | - | 94.50 mg/dL | - |
| Apolipoprotein B | 129 mg/dL | 84 mg/dL | 129 mg/dL | 84 mg/dL | -34.9% |
| Apolipoprotein CIII | 7.70 mg/dL | - | 7.70 mg/dL | - | - |
| Apolipoprotein B / A-I Ratio | - | 0.89 | - | 0.89 | - |
| Apolipoprotein E | 4.36 mg/dL | 3.04 mg/dL | 4.36 mg/dL | 3.04 mg/dL | -30.3% |
| Small LDL Cholesterol | - | 24.19 mg/dL | - | 24.19 mg/dL | - |
| Lipoprotein (a) | 25.10 nmol/L | 16.00 nmol/L | 25.10 nmol/L | 16.00 nmol/L | -36.3% |
| hs-CRP | 0.70 mg/L | 0.44 mg/L | 0.70 mg/L | 0.44 mg/L | -37.1% |
| Creatine Kinase | 71 u/L | 82 u/L | 71 u/L | 82 u/L | +15.5% |
| Cardiovascular Risk Score | 4% | 2% | 4% | 2% | -50.0% |
*converting nmol/L ↔ mg/dL isn't reliably done without extra numbers, left as-is
*some numbers don't exist as the clinic updated their testing package
Posted Aug 12, 2026, 2:02 PM UTC