In today's episode, I share seven simple changes you can start today to lower your risk of heart disease and improve your blood lipid profile - particularly triglycerides and HDL levels - two important metrics for metabolic health. Heart disease remains the leading cause of death globally, but small, research-backed steps can have a significant impact on your risk factors. Join us as we explore practical ways to improve your metabolic and heart health.

In this episode:

- Heart Disease, The Silent Killer: Why it's important to take action now—even if you feel healthy.

- What are Blood Lipids?: Understand cholesterol, triglycerides, and their role in heart health.

- The 7 Tips: Simple actions you can start implementing today to improve cholesterol and triglyceride levels.

Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd.

Additional resources:

Resources to quit smoking:

CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/

American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking

Resources to reduce or stop drinking alcohol:

Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf

National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help and https://alcoholtreatment.niaaa.nih.gov/

Learn more about different types of carbohydrates: Low Carb Diets Explained: Should You Be Eating Fewer Carbs?

Find your BMI (body mass index): https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Find your daily calorie needs: How to Calculate Your Daily Caloric Needs for Optimal Health

Timestamps:

(00:00:18) Introduction: Why heart health matters

(00:02:43) Summary of 7 tips to improve cholesterol and triglycerides

(00:06:29) Defining metabolic health and blood lipids: Triglycerides, LDL and HDL cholesterol

(00:010:39) Take a deeper dive into the 7 tips for improving blood lipids

(00:11:40) Importance of omega-3 fatty acids and consuming fatty fish

(00:13:55) Swap simple carbs for complex carbs and slightly reduce intake

(00:17:06) How to boost soluble fiber intake

(00:18:14) Simple ways to hit weekly targets for aerobic exercise

(00:20:57) Why reducing saturated fat intake is recommended despite the controversy

(00:23:01) Avoid excess calories to lower triglycerides: maintain or lose weight

(00:25:30) How smoking and alcohol affect blood lipids

ABOUT US:

Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @metabolicPhD on: Instagram, X (Twitter), Facebook, and TikTok.

Please also visit us on our website - www.metabolicphd.com - where you can learn more and find resources! See our website for important disclaimers regarding use of the information from the Optimizing Metabolic Health Podcast and our YouTube channel: metabolicphd.com/disclaimers and metabolicphd/terms-and-conditions

Links:

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#Cholesterol #Triglycerides #Lowercholesterol #MetabolicHealth #HealthPodcast