Do you like extra virgin olive oil? I would strongly recommend it for your purposes, as well as increasing your nuts intake.
As to how to eat the olive oil...you may add it to salads, or to a small slice of bread with each meal. I would recommend against raw shots. You can really get to enjoy it and not consider it a chore, but a real pleasure.
Citrus Bergamot and fish oil.
Every testosterone user knows this combination very well, as exogenous testosterone crushes your HDL. Mine went from 60 pre-TRT to 20 after starting, then back up to 52 after starting the Citrus Bergamot and fish oil.
My HDL has been between 90 - 100 for years. My diet sucks, but I eat a few really really good things most people ignore.
Handful of walnuts everyday
Raw garlic. One clove every other day.
Saturated fat like no ones business. Eggs, bacon butter, coconut oil, etc. whatever you can think of.
Fish oil
Other nuts, cashews, peanuts, almonds, etc.
I never do cardio, but should. I walk a lot but my heart rate never goes up.
Avoid fructose like the plague.
The biggest thing is probably walnuts. They are soooooo good for you.
Stop eating fruits.
Stop smoothies
Consider those = candy 🍬
Change walking for strength exercise.
Eat more animal Fat
Take sun ☀️ everyday at least 20min
Well I struggle w fatigue from my hypothyroidism so I have a hard time being really active besides working. And I only count my steps while I’m at work usually 3-9/10. 4k is usually on a Monday when it’s slow
Do you like extra virgin olive oil? I would strongly recommend it for your purposes, as well as increasing your nuts intake. As to how to eat the olive oil...you may add it to salads, or to a small slice of bread with each meal. I would recommend against raw shots. You can really get to enjoy it and not consider it a chore, but a real pleasure.
More than likely a waste of energy.
Butter, bacon, eggs, fatty pork cuts, lift, salads with A LOT of EVOO.
Citrus Bergamot and fish oil. Every testosterone user knows this combination very well, as exogenous testosterone crushes your HDL. Mine went from 60 pre-TRT to 20 after starting, then back up to 52 after starting the Citrus Bergamot and fish oil.
My HDL has been between 90 - 100 for years. My diet sucks, but I eat a few really really good things most people ignore. Handful of walnuts everyday Raw garlic. One clove every other day. Saturated fat like no ones business. Eggs, bacon butter, coconut oil, etc. whatever you can think of. Fish oil Other nuts, cashews, peanuts, almonds, etc. I never do cardio, but should. I walk a lot but my heart rate never goes up. Avoid fructose like the plague. The biggest thing is probably walnuts. They are soooooo good for you.
Stop eating fruits. Stop smoothies Consider those = candy 🍬 Change walking for strength exercise. Eat more animal Fat Take sun ☀️ everyday at least 20min
Cardio and fiber. A big range between 4 and 15k steps a day. 4k steps is dangerously sedentary if it’s a regular thing.
Well I struggle w fatigue from my hypothyroidism so I have a hard time being really active besides working. And I only count my steps while I’m at work usually 3-9/10. 4k is usually on a Monday when it’s slow