I lowered my ApoB in about 4 months from 94 to 73.2 mg/dL.

I lowered my LDL by 15 mg/dL in one month, from 100.4 to 85.2.

Here was my protocol and below that you will find the longevity targets for ApoB that I am working toward to reduce lifetime rise of plaque build up and cardiovascular disease:

STEP 1: KNOW YOUR NUMBERS

• The at home ApoB test I use: link

MOVEMENT

current split:

• Zone 2 cardio 5 days a week (heart rate about 110 - 130 bpm for most adults)

• strength training by lifting weights with progressive overload 5-6 days a week (especially raises HDL)

EATING

• tracked my food and tried to stay at or below 5g of saturated fat a day

• 30-50g of fiber a day

• carb timing: eating almost 50% of my carbs for the day before and after I lift weights

• try to eat dinner early, 3 to 4 hours before bed (I try to stop eating ~3pm, 4pm)

SUPPLEMENTS

• niacin

• red yeast rice

PROBIOTICS

Certain probiotic strains have been shown in human studies to modestly lower cholesterol. These are the ones I took. I do not always take probiotics, I cycle and strategy.

• Bifidobacterium Longum

• Lactobacillus Reuteri

• Lactobacillus Planetarum

longevity targets for ApoB (mg/dL)

•90+: High risk (atherosclerosis/plaque risk)

•80–90: Early vascular damage may already be occurring

•70–79: Good, better than average, but still not “longevity maximized”

•less than 70: Longevity optimized, lowest lifetime risk of plaque accumulation

•less than 60: Peak longevity / aggressive optimization. Target used in anti aging and preventative cardiology for people aiming to extend healthspan