Blood Work Tracking and Optimization Part 3
As discussed in my previous blood work tracking articles (linked below), I am on a mission in 2023 to optimize my blood markers. I am closely tracking my blood work for two main reasons. One, my family has a long history of chronic diseases that I would like to avoid, and two, I am entering a time in life where I am considering starting a family in a few years and want to make sure my body is at peak condition to support a healthy pregnancy.
Blood Work Analysis and Optimization Part One
Blood Work Analysis and Optimization Part Two
The blood panel that I will be analyzing the results of in this article is not as comprehensive as the InsideTracker blood panel that I analyzed in Blood Work Analysis and Optimization Part Two. This is because this time, I went through the public health system to save some money, and unfortunately, they offer comparably less testing.
Because of my package with InsideTracker, I can also upload my external blood test results to the site and view ranges and tips, the same as what I did in Blood Work Analysis and Optimization Part One.
I was really interested to see the results of this blood test because I have significantly changed my diet since my last blood test in January. I began incorporating meat into my diet for the first time in over ten years. I also added higher-intensity aerobic exercise into my routine and became more disciplined at maintaining a structured sleep schedule.
Lifestyle
These are the main lifestyle changes and factors I have incorporated since my last blood test in January. I have been doing all of these for at least a two-month period before my blood test in May, some of them for longer.
Consuming the equivalent of one ounce of liver and half an ounce of heart and spleen from 100% grass-fed New Zealand cows in supplement form at an average of every other day. I expected that this would improve my iron group and B12 levels.
Keeping a consistent wake and sleep time of 6:30 AM and 10:30 PM, which I achieved 60% and 40% of the time, respectively (including weekends). I would estimate that 50% of those that were missed were within less than an hour of the targeted sleep/wake time.
Incorporated meat into my diet for the first time in over ten years. I ate fish an average of 2-3 times a week and red meat 1-2 times a week. I also ate chicken and bone broth, which I did not track. I also expected that this would improve my iron group and B12 levels.
I incorporated light exercise about 30% of the time after lunch to help manage blood sugar spikes and crashes. I expected this to help reduce my HBA1C level.
I incorporated exercise as part of my weekday morning routine 90% of the time.
I incorporated moderate to high-intensity aerobic exercise an average of 8 days a month - usually, spin class or jogging. I exercised at a higher frequency during the middle of my menstrual cycle, with lighter exercise or weight training before and during my period as my energy waned. I expected this to help improve my triglycerides and HBA1C levels.
I incorporated weight training into my exercise routine on average once a week.
Results
Lipid Group
Improved cholesterol is one of the main reasons why people promote vegetarianism over meat eating. There are mixed opinions on the importance of having low cholesterol and what actually causes elevated cholesterol.
LDL Cholesterol (Needs Work)
Worsened
Nov 25, 2022: 76 mg/dL
Jan 23, 2023: 85 mg/dL
May 27, 2023: 104 mg/dL
Since my last blood test, I can see that my LDL cholesterol (aka “bad” cholesterol) has increased.
HDL Cholesterol (Needs Work)
Improved
Nov 25, 2022: 45 mg/dL
Jan 23, 2023: 50 mg/dL
May 27, 2023: 59 mg/dL
My HDL (aka “good” cholesterol) has also increased, although it is not yet in InsideTracker’s optimal range.
Triglycerides (Needs Work)
Improved
Nov 25, 2022: 101 mg/dL
Jan 23, 2023: 87 mg/dL
May 27, 2023: 70 mg/dL
My triglyceride levels have continued to improve. These improvements could be related to my increased medium and high-intensity aerobic exercise.
As mentioned in Blood Work Tracking and Optimization Part 1, elevated levels of triglycerides may be a sign of hypothyroidism and metabolic syndrome. Since both of these diseases run in my family, I am pleased to see my triglyceride numbers continue to trend downwards.
Lipoprotein (a) (Needs Work)
May 27, 2023: 44 nmol/L
Lipoprotein (a) or Lp(a) is a type of LDL cholesterol. Its particles are stickier than other LDL particles and may be more likely to cause blockages and blood clots in arteries. An Lp(a) test is used to assess the risk of heart disease and stroke. The test is not routine but may be ordered when someone has a family history of heart disease, has had a heart attack or an angioplasty, has heart or blood vessel disease, or has signs of familial hypercholesterolemia. (1)
I have not previously tracked Lipoprotein (a), and it is not included in the InsideTracker blood panel. However, I have done some research of my own:
The CDC indicates a high Lp(a) level is over 125 nmol/L. (2)
Precision Health Reports indicates that a normal Lp(a) is under 75 nmol/L (3)
Dr. Axel F. Sigurdsson, a cardiologist in Iceland, indicates that an optimal level of Lp(a) is under 35 nmol/L, and that 35-75 nmol/L is classified as borderline at risk. (4)
I compared my results to Dr. Sigurdsson’s suggested ranges, and I landed within the borderline “At Risk” category while falling well below the at-risk range for both the CDC and Precision Health Reports.
For some individuals, niacin (vitamin B3) has proven to be an effective way to reduce Lipoprotein (a). I like to follow a food-first strategy to obtain nutrients, so I will be mindful to ensure that I am eating foods rich in niacin. Overall, I am not too concerned about my lipoprotein (a) levels, and I probably won’t seek out another test for another few years.
Sugar Group
HBA1C (Optimized)
Improved
Nov 25, 2022: 5%
Jan 23, 2023: 5.2%
May 27, 2023: 5%
I am happy that my HBA1C level has returned to 5%, now back into InsideTracker’s optimal range. To maintain an optimized HBA1C level, I will continue to incorporate exercise into my routine, including light exercise after eating.
Glucose Blood Sugar (Needs Work)
Worsened
Nov 25, 2022: 83 mg/dL
Jan 23, 2023: 83 mg/dL
May 27, 2023: 92 mg/dL
Temporarily high glucose can be due to a few factors - for example, a poor night’s sleep. Because my HBA1C is back down in the optimized range, and knowing that glucose can temporarily rise due to several factors, I am not too alarmed by my glucose levels.
In the future, I would like to try out a continuous glucose monitor for a month to allow me to learn what causes elevated blood sugar levels in my body.
Vitamin D (At Risk)
Improved
Nov 25, 2022: 18 ng/mL
Jan 23, 2023: 13 ng/mL
May 27, 2023: 25 mg/mL
Thankfully, my Vitamin D levels have improved, but they are still not as high as I would like. Since my last blood test, I went on a trip to Panama in February, and I have been trying to soak up the sun when possible as the weather grows warmer in Toronto. I have also begun incorporating fish into my diet, which contains some vitamin D. I continue to try to avoid Vitamin D supplementation and fortification.
To further increase my Vitamin D levels, I have been regularly exposing my skin to the sun between 10 AM and 2 PM. I have also incorporated cod liver oil into my diet, which contains 395 IU of vitamin D3. (5) (The daily recommended amount of vitamin D is 600 IU for adults 19-70 years old.) (6)
Vitamin B12 (Needs Work)
Worsened
Nov 25, 2022: 255 pg/ml
Jan 23, 2023: 317 pg/ml
May 27, 2023: 264 pg/ml
I was very surprised to see that my B12 level had decreased since my last blood test, considering I had begun incorporating meat into my diet and regular supplementation with desiccated beef liver, spleen and heart. I will continue to eat foods rich in B12 and monitor my B12 status in subsequent blood tests.
Conclusion
Overall, I am happy with my blood test results, with improvements in my HBA1C, triglycerides, and vitamin D levels. In the next few months, I will try to maintain or decrease my HBA1C, continue to reduce my triglycerides and elevate my vitamin D levels. To meet these goals, I plan to do the following:
Get regular sunlight exposure between 11 am and 2 pm and regular doses of cod liver oil to boost vitamin D levels.
Continue to work out regularly, walk after meals, limit processed foods and sugars, and get sufficient sleep on a regular schedule. This will hopefully help me to continue to improve my triglyceride levels.
Continue to consume liver supplements and meat products to increase vitamin B12 levels.
Disclaimer:
The information on Better Health Project is intended for educational and informational purposes only and is not intended to serve as professional or medical advice. The content of this site is not written by a medical professional. Always seek the advice of a trusted and qualified healthcare professional before making health changes.
Sources
Lipoprotein (A) blood test. (n.d.). https://medlineplus.gov/lab-tests/lipoprotein-a-blood-test/
Lipoprotein (A) | CDC. (n.d.-b). https://www.cdc.gov/genomics/disease/lipoprotein_a.htm#r3
What You Should Know about High Lipoprotein (a) — Precision Health Reports. (n.d.). Precision Health Reports. https://precisionhealthreports.com/high-lpa
Sigurdsson, A. F., MD PhD, Sigurdsson, A. F., MD PhD, & Sigurdsson, A. F., MD PhD. (2021). Lipoprotein(a). Doc’s Opinion - Blog About Heart Disease, Nutrition, Healthy Lifestyle and Prevention of Disease. https://www.docsopinion.com/lipoproteina/
Rosita Extra Virgin Cod Liver Oil (EVCLO) liquid. (n.d.). https://www.rositarealfoods.eu/cod-liver-oil-liquid.html#:~:text=Rich%20nutrients%20%26%20no%20synthetic%20vitamins,batch%2Dby%2Dbatch%20due%20to
Office of Dietary Supplements - Vitamin D. (n.d.). https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
