Basically, my question is . . . what supplements/lifestyle choices would you consider critical if you were APO E3/E4?
I’m a 35 year old male, 5’11” and 190lbs. For close to a decade I’ve followed a low-carb, high-fat diet, only to see my total cholesterol gradually get higher. A decade ago, it was just under 200, so I didn’t worry about it too much, but now it is around 260. After some research, I began to wonder whether I carried the APOE4 gene. I just got my 23andme results back and, sure enough, I’m E3/E4.
This has caused me to question everything I thought I knew about nutrition and lifestyle. Based on my reading here and other places, I’ve begun the process of eliminating saturated fat and cholesterol from my diet, which sucks because I love red meat and cheese. And I’m trying to drop alcohol altogether, which is even harder than giving up meat (an evening cocktail is/was one of the highlights of my day). I’ve also added daily flush niacin to my supplement regimen to try to bring cholesterol down some.
I think the moves above are probably necessary, even though they have taken much of the fun out of life. The problem is, beyond these things, I’m kind of at a loss for what else I should be doing to lower the risk of CVD and AD that comes with APOE4. Some of my questions:
- Historically, I tend to prefer a mix of weight training and HIIT (and sometimes P90X), as opposed to steady cardio. Should I instead start doing more sustained cardio?
- Can I still eat fats that aren’t saturated, like nuts and avocado? Or should I try to limit all forms of fat?
- Due to the APOE4 gene, are there certain supplements I should be adding/subtracting from my regimen (listed below)? I also know there are studies that suggest certain vitamins negate the effects of exercise. Since I’ll be renewing my focus on exercise, as it is apparently important for APOE4 individuals, are there supplements I should be dropping from my regimen?
On an empty stomach:
ALC 1g x 3 times
ALA 300mg x 3 times
Benfotiamine 80mg x 3 times
Taurine 1g x 3 times
NAC 600mg x 2 times
Ecklonia cava extract 400mg x 2 times
Navitas Cacao Powder 2 tbsp
Ashwagandha extract 225mg
Vimmortal 2 capsules x 3 times
Fish Oil 1.2g total EPA/DHA x 3 times
GliSODin 100mg x 2 times
Vitamin D3 2400IU
Jarrow Curcumin 500mg
Blueberry Extract 1 capsule
Green Tea Phytosome 1 capsule