Millions are told their high triglycerides are "genetic," incurable, and they must avoid fat forever.
This is medical gaslighting.
The real culprit isn't fat or genetics.
Here's the real cause of high triglycerides (and 6 steps to fix them):
This is medical gaslighting.
The real culprit isn't fat or genetics.
Here's the real cause of high triglycerides (and 6 steps to fix them):
First, what are triglycerides?
They're fats in your blood that your body uses for energy.
Normal: <150 mg/dL
High: 200-499 mg/dL
Very High: 500+ mg/dL
When elevated, they increase your risk of heart disease and pancreatitis.
They're fats in your blood that your body uses for energy.
Normal: <150 mg/dL
High: 200-499 mg/dL
Very High: 500+ mg/dL
When elevated, they increase your risk of heart disease and pancreatitis.
Harvard researchers found that people eating high-sugar diets had a 38% higher risk of dying from cardiovascular disease.
Yet doctors still blame fat while sugar and simple carbohydrates get a free pass.
Your liver converts all the excess carbs directly into triglycerides.
Yet doctors still blame fat while sugar and simple carbohydrates get a free pass.
Your liver converts all the excess carbs directly into triglycerides.
The truth about "carbohydrate-induced high triglycerides":
When carbs exceed 55-60% of your calories, triglycerides spike sharply, even if you cut dietary fat.
Your body literally turns sugar into blood fat.
When carbs exceed 55-60% of your calories, triglycerides spike sharply, even if you cut dietary fat.
Your body literally turns sugar into blood fat.
Many doctors will tell you it's genetic or that you have to stop eating fat.
Yes, genetics matter slightly, but your body has an incredible ability to balance itself.
You just have to let it.
Here is how:
Yes, genetics matter slightly, but your body has an incredible ability to balance itself.
You just have to let it.
Here is how:
Step 1: Find your personal carb threshold.
Most need under 100g daily. Some need under 50g.
Do the 3-week elimination test:
• Eat <50g carbs from veggies/nuts only
• Reintroduce slowly in week 4
Find where triglycerides climb through blood tests. That's your breaking point.
Most need under 100g daily. Some need under 50g.
Do the 3-week elimination test:
• Eat <50g carbs from veggies/nuts only
• Reintroduce slowly in week 4
Find where triglycerides climb through blood tests. That's your breaking point.
Step 2: Remove fructose completely
Your liver processes fructose exactly like alcohol, converting it straight to fat via lipogenesis.
That "healthy" 8oz orange juice has 27g of sugar (a Coke only has 22g of sugar).
Your liver processes fructose exactly like alcohol, converting it straight to fat via lipogenesis.
That "healthy" 8oz orange juice has 27g of sugar (a Coke only has 22g of sugar).
Hidden fructose is everywhere:
• High-fructose corn syrup in ketchup
• "Natural" cane sugar in bread
• Agave syrup (90% fructose)
• Sports drinks
Read every label. You'll be shocked at what you find.
• High-fructose corn syrup in ketchup
• "Natural" cane sugar in bread
• Agave syrup (90% fructose)
• Sports drinks
Read every label. You'll be shocked at what you find.
Step 3: Replace carbs with healthy fats
This sounds backwards, but eating MORE fat actually LOWERS triglycerides.
Low-carb, high-fat diets drop them nearly 3x more than low-fat diets in clinical trials.
Why? Dietary fat doesn't convert to blood triglycerides like carbs do.
This sounds backwards, but eating MORE fat actually LOWERS triglycerides.
Low-carb, high-fat diets drop them nearly 3x more than low-fat diets in clinical trials.
Why? Dietary fat doesn't convert to blood triglycerides like carbs do.
Focus on these fats:
• Grass-fed butter and ghee
• Olive oil and avocados
• Wild salmon, sardines, mackerel
• Eggs and unprocessed cheese
Omega-3-rich fish can lower triglycerides by 30% alone.
Don't fear saturated fat when carbs are low.
• Grass-fed butter and ghee
• Olive oil and avocados
• Wild salmon, sardines, mackerel
• Eggs and unprocessed cheese
Omega-3-rich fish can lower triglycerides by 30% alone.
Don't fear saturated fat when carbs are low.
Pro tip: As you cut carbs and increase fat, maintaining muscle is crucial for metabolism.
If your gut is damaged from years of poor diet, you may struggle to absorb protein properly.
If your gut is damaged from years of poor diet, you may struggle to absorb protein properly.
My ULTIMATE 100% Essential Amino Acids is the already broken-down form of protein.
This allows it to bypass digestion and be absorbed in 20-30 minutes to preserve and build muscle.
Check them out:
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This allows it to bypass digestion and be absorbed in 20-30 minutes to preserve and build muscle.
Check them out:
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Step 4: Treat alcohol like triglyceride poison.
Alcohol hits your liver exactly like fructose.
Gets converted straight to fat and triglycerides.
Even "moderate" drinking (1-2 drinks) spikes levels the next day as your liver prioritizes detox over fat processing.
Alcohol hits your liver exactly like fructose.
Gets converted straight to fat and triglycerides.
Even "moderate" drinking (1-2 drinks) spikes levels the next day as your liver prioritizes detox over fat processing.
If triglycerides are over 500 mg/dL, avoid alcohol completely until normalized.
If mildly elevated, maximum 1 drink for women, 2 for men.
But honestly, less is always better.
Your liver is the metabolic workhorse that clears triglycerides.
If mildly elevated, maximum 1 drink for women, 2 for men.
But honestly, less is always better.
Your liver is the metabolic workhorse that clears triglycerides.
Step 5: 16-hour daily fasting window.
Humans aren't meant to graze all day.
Constant eating keeps insulin elevated, telling your body to store fat.
Example: Finish eating at 5 pm and don't eat again until 9am.
Humans aren't meant to graze all day.
Constant eating keeps insulin elevated, telling your body to store fat.
Example: Finish eating at 5 pm and don't eat again until 9am.
Research proves 12-hr fasts barely move the needle.
You need at least 16 hrs for your body to:
• Clear triglyceride-rich lipoproteins from blood
• Switch to burning stored fat
• Become insulin-sensitive
No snacking. No calories. Just water or drinks like black coffee or tea.
You need at least 16 hrs for your body to:
• Clear triglyceride-rich lipoproteins from blood
• Switch to burning stored fat
• Become insulin-sensitive
No snacking. No calories. Just water or drinks like black coffee or tea.
Step 6: Daily movement + 3x weekly sauna.
Exercise makes muscles gobble up triglycerides for fuel.
Even a 10-minute post-meal walk reduces triglyceride spikes by 22%.
Sauna sessions mimic exercise benefits, showing "similar effects to moderate-intensity physical exercise."
Exercise makes muscles gobble up triglycerides for fuel.
Even a 10-minute post-meal walk reduces triglyceride spikes by 22%.
Sauna sessions mimic exercise benefits, showing "similar effects to moderate-intensity physical exercise."
The "genetic" excuse for high triglycerides is medical gaslighting.
The irony is, "experts" will tell you to eat more carbs and avoid fat.
Instead, you should eat more fat and avoid carbs, because that's what our genetics are programmed for.
The irony is, "experts" will tell you to eat more carbs and avoid fat.
Instead, you should eat more fat and avoid carbs, because that's what our genetics are programmed for.
High triglycerides aren't a life sentence.
They're a reversible metabolic problem caused by the wrong foods.
You're not genetically doomed, and you can heal.
They're a reversible metabolic problem caused by the wrong foods.
You're not genetically doomed, and you can heal.
Thank you for reading!
Struggling with weight, low energy, pain, or chronic symptoms?
• Follow me @craigbrockie for proven solutions.
• Sign up for my weekly email newsletter to learn safe and effective ways to improve your health: craigbrockie.com/newsletter
Struggling with weight, low energy, pain, or chronic symptoms?
• Follow me @craigbrockie for proven solutions.
• Sign up for my weekly email newsletter to learn safe and effective ways to improve your health: craigbrockie.com/newsletter
A bit about me:
30 years ago, I was in chronic pain, with crippling anxiety and a broken immune system.
Since then, I’ve invested 7 figures researching the best health and performance-enhancing methods worldwide.
This account exists to help you live your best life.
30 years ago, I was in chronic pain, with crippling anxiety and a broken immune system.
Since then, I’ve invested 7 figures researching the best health and performance-enhancing methods worldwide.
This account exists to help you live your best life.
Anything that I missed from this thread? Let me know in the comments ↓
And follow me @craigbrockie for more science-backed health information.
And follow me @craigbrockie for more science-backed health information.
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