Today's Post: Friday, 4-6-2012
Friday, 3-9-2012, our post “Some drugs can keep you fat” listed several kinds of general strategies to drugs that tend to fatten you or keep you fat. For most of them, there is a better drug or a way to improve your condition that avoids using that drug.
Friday, 3-16, we covered anti-depressants since some of those can keep you fat. Some don’t including Zyban aka Wellbutrin that helps some people quit smoking.
Friday, 3-23, we covered blood pressure lowering drugs.
Friday, 3-30, we covered drugs for type 2 diabetes.
Today, we cover statin drugs.
It is not at all yet widely known that taking statin drugs works to prevent permanent fat loss.
It does & we explain why and what to do instead.
Nor is it well known that most people don’t benefit much from statins and a one time genetic test for about $150 can tell you and your doctor if you are in the majority of people who hardly benefit from statins.
Regular vigorous exercise most days of every week are critical to protect your health and for permanent fat loss.
Many of the health benefits you lose fat to get from health benefits to feeling better come much faster from beginning and safely and slowly building up to doing vigorous exercise most days of every week.
Your heart risk blood indicators all improve from the lipid panel with HDL & LDL cholesterol and triglycerides to blood pressure to fasting glucose and HBA1C to measure blood sugar levels.
And the calories burned both during AND after regular vigorous exercise allow you to lose fat and keep it off but eat enough more food that you don’t feel hungry too much or trigger your famine response. That allows you to lose fat until it’s all gone and keep it off.
You do still have to upgrade what you eat and drink and find ways to eat more health OK protein foods and fiber and otherwise cut back calories to lose fat at all.
But although exercise is not enough by itself short of doing it ten hours a day, six or seven days a week, it has proven to be necessary and essential for fat loss and particularly so for fat loss you keep off.
But I just got the news yesterday that if you take statins, doing regular vigorous exercise most days of every week will harm you instead of making you healthier.
That means that once you harm your muscles by combining statins and regular vigorous exercise most days of every week, you may be unable to ever do it again.
Worse, the better job you do on the kinds of exercise that burn the most calories, the more certain and severe this harm will be.
So statins prevent you from using one of your most effective weapons against excess fat!
Almost as bad and quite likely a related effect, taking statins depletes your energy on a cellular level. That means that you feel less like exercising and burn fewer calories even when you are sedentary. You’ll feel and to some degree actually will be far older than people. One statin is also known to cause insomnia. Lacking enough sleep also depletes your energy plus it has been found to tend to fatten you!
The good news is that taking statins by almost everyone is completely unnecessary.
It IS a good idea to get your LDL well below 120 & the range from 70 to 105 looks desirable.
But by doing the lifestyle upgrades that cause fat loss—including the regular vigorous exercise most days of every week—is one of the best ways to do that.
It also increases your protective HDL cholesterol and sharply lowers your triglycerides and blood sugar if they were high before. This is far more heart protective than just lowering LDL research at Harvard found because it indicates your small particle LDL that is the kind that causes heart disease has gone down a lot!
Eating the junk foods that contain trans fats and hydrogenated oils directly increases your small particle LDL that is the kind that causes heart disease. These foods also tend to make you fat and harm your health from their other ingredients. So the more you eliminate these foods, the less you will need statins at all! And, it will help you lose fat and keep it off by giving you an extra reason to avoid these foods.
In addition, eating foods high in soluble fiber and sterols and taking sterols each lower LDL cholesterol.
Eating beans, lentils, and black-eyed peas is a great way to get enough fiber and protein to feel full at reasonable cost. That makes them great fat loss foods!
But each of them is high in soluble fiber so eating them often also lowers LDL cholesterol.
Eating apples and non-instant oatmeal such as rolled oats or steel cut oats also does this.
The nonstarchy vegetables and lower glycemic fruit -- and nuts for those not allergic -- that help fat loss also have soluble fiber and sterols. So eating enough of them to work for fat loss also lowers LDL cholesterol
Even better, you currently do not need to buy or eat margarine to get extra sterols. You can get and take sterol supplements.
The supplement I have used is Natrol Cholesterol Balance. It is inexpensive and works well. I take 3 tablets a day.
Both a recent study and my own blood tests show that adding these foods and taking sterols in combination lowers LDL.
The best news is that the foods and drinks it is necessary to stop consuming or dramatically limit for fat loss cause heart disease.
They slam up your triglycerides and lower your HDL cholesterol. The work at Harvard shows that this means they increase your small particle LDL that causes heart disease.
These include regular and diet soft drinks, high fructose corn syrup, foods made with refined grains, and eating excess sugar otherwise.
The average American gets over 25% of their calories from this junk. You can replace the little real food value with real foods that have 2 to 5 % that many calories and actually be LESS hungry!
If you have been ingesting this stuff and stop, that alone will cause you to lose something like 20 % of your starting bodyweight as fat over 6 months to a couple of years!
But the huge extra benefit is that this is so heart protective even the people who test as getting some protection from statins will no longer need to take statins since they are already doing so much better at protecting their heart!
Lastly, you can take as little as 300 mg of niacin once after each of your two largest meals each day. (Whole Foods sells it in that strength which is what I take.)
You will occasionally get the flushing from this that feels and looks like a mild and temporary sunburn. But it’s good for you and won’t happen often.
This is extremely heart protective because it lowers LDL and increases HDL and lowers triglycerides.
So by avoiding statins but doing all the things that help you lose fat and keeping them up plus taking these two supplements does three things.
You feel much better and have more energy instead of less.
You lose more fat and find it easier to keep off.
And, your heart protection will go UP not down!
By the way, I do these things and my LDL is averaging about 75 down from 130 initially. Most people who take enough statins to damage them don’t get their LDL that low. My HDL is usually in the 90’s and my triglycerides in the 40’s.
The research suggests you can do the same!