I'm a Lean Mass Hyper-Responder (LMHR) Now - You?

[jetman]

This has occurred in the last couple of months once I cut the carbs down to <20/day, eating one high fat low carb meal/day (LCHF)(OMAD), became insulin sensitive, and metabolically healthy.
I have my annual wellness visit coming up in late March with my one and only doctor, a Primary Care Provider (PCP). He'll probably freak out.
Here are my #s that paint my picture since I started collecting them:

***CORRECTION*** the 2nd "Glucose mg/dL" above should read "C-Reactive Protein". The value is correct = .5

 

[KGMtech]

Impressive.

 

[RoadDukie]

This has occurred in the last couple of months once I cut the carbs down to <20/day, eating one high fat low carb meal/day (LCHF)(OMAD), became insulin sensitive, and metabolically healthy.
I have my annual wellness visit coming up in late March with my one and only doctor, a Primary Care Provider (PCP). He'll probably freak out.
Here are my #s that paint my picture since I started collecting them:
View attachment 324130

This has occurred in the last couple of months once I cut the carbs down to <20/day, eating one high fat low carb meal/day (LCHF)(OMAD), became insulin sensitive, and metabolically healthy.
I have my annual wellness visit coming up in late March with my one and only doctor, a Primary Care Provider (PCP). He'll probably freak out.
Here are my #s that paint my picture since I started collecting them:
View attachment 324130

You'll need to be fit if you do much hiking around Leadville!

 

[jetman]

Other key words that apply to my transformation = fat adapted, ketosis, and ketogenis diet.

 

[SubieRubyRoo]

Your numbers sure seem to be something to shoot at least a few holes in the cholesterol recommendations…. Pretty much all other “golden yardsticks” in your bloodwork have come down impressively, yet your overall cholesterol has nearly doubled. Yet your BP is good, HR great, and obviously no weight issues like I personally have.

The weird thing for me is my total cholesterol is only 170 as of 2 weeks ago, my HDL/LDL are each roughly half yours, but triglycerides nearly equal. My A1C is over a full point lower, and insulin about 15 less. Your current weight is 30lbs less than what I ever weighed since adulthood and you’re about 40% lighter than I am now, yet my BMI and waist size were lower than yours when I was at 188 (boot camp graduation).

I’m definitely congratulating you here- but my main thing is with you being in most appearances (weight, BP, tri’s, a few others) significantly better objective health, yet me having as good or better bloodwork results, how many of the AMA’s ‘bedrock’ yardsticks are purely made up? I’m not denying that 158lbs isn’t waaaay better than my current 270, trust me, my knees tell me every day. But like you implied- if you or I were to go ‘by the book’ for when meds are prescribed today, you would magically be placed on several, and I would be as well, and for apparently conflicting reasons if based solely on blood work. Yet that’s what’s done and people accept it blindly.

Now, I’m not offering medical advice to anybody. Everyone’s journey on this rock should be between them and their doc, but when a single number appears good or bad that doesn’t necessarily illustrate overall health or longevity, I’m just saying everyone should be an active, informed participant in those discussions, not a “yes man”.

Nice work on taking control of your journey, jetman!

 

[alarmguy]

Yep, it’s an interesting, experiment, lack of better words.
Most likely he will freak out, but then again, maybe not.
Fasting insulin and C reactive protein would have been interesting as you’re fasting. Glucose hasn’t changed much.
Awesome job on the weight and waist size

For me personally, with verified heart disease and a high CAC score, I understand what you’re doing, based on knowledge from all the reading I’m doing but for me personally, I wouldn’t be comfortable with my cholesterol much above 100 and LDL much above 50
This is in addition to my uncontrollable Lipo A

My fasting glucose is still running depending on the day and how much I’m fasting with my diet much the same anywhere from 95 to 110

My A1c declined 5.6 to 5.3
However, the two hour glucose test I did a couple days ago clearly shows me as pre-diabetic. So my theory is for me, my fasting diet is kind of fooling the A1c yet at the same time the two hour glucose test is not being fooled and that does coincide with my high insulin level slightly above 11.
My goal is to see my insulin level go down overtime and clearly get my blood glucose as low as possible, then hope my C-reactive protein drops much lower than the current 3 that it’s at as the biggest concern for me is inflammation and arterial disease. Looking to stop the progression and have a stable CAC score year to year.

Of course this is just for me, but when you look at all my numbers borderline everything with arterial disease and a high CAC score, with a high C reactive protein score, on the high side fasting insulin level, prediabetes indicated by the two hour glucose test.
I’m looking for the main goal stop the calcium buildup and that should coincide with a lower C reactive protein, and I would assume lower insulin level, but that part I don’t know yet.

Well, I do know with confirmed arterial disease I do need to follow my doctors recommendations while I work on getting glucose related numbers under control and then hopefully see the C reactive protein come down

 

[Tempest1]

Triglycerides and blood pressure look good. I wouldn't worry about overall cholesterol numbers.

Small, dense low-density lipoprotein (sdLDL) is the problem child. Perhaps keep a close eye on that.

 

[Passport1]

Your dedication is impressive. BMI is great. My BMI says I'm adipose adaptive.

 

[jetman]

Experiment is right
From what I've gathered the jury is still out weather being a LMHR is a good or bad thing.

As some already know, I exercise at low/moderate levels 2 to 4 hrs/day 7 days a week. Now that its warming up in TX its closer to 4 hrs
The only diet change I'm making is substituting extra virgin olive oil in place of animal fat when adding fat to a meal (most days).

My PCP will do a lipid panel test at my annual at the end of March. I'll see what is happening then and maybe make changes?

In a perfect world I'd be rich and handsome and get another CAC and my first CTA soon to see if my calcified plaque is growing and how much soft plaque I have.

 

[randomhero439]

Numbers overall look good for a late 60s. Nice weight drop.

Looks like you traded improved metabolic health for cardiovascular health in some cases. The ApoB number is a bit high, and seeing as you have some Calcium, I'd work to get that ApoB down. The olive oil switch is a good idea. Also that may mean increasing carbs, and reducing saturated fat intake, with your exercise level you should be able to handle that without increasing a1c or glucose. Low/moderate levels... is this low intensity cardio light biking or fast walking? Consider strength training too, as larger muscles act as a way for the body to remove glucose from the blood.

Whatever Vitamin D supplement you're taking, I'd back it down to 1/2 or 1/3 dosage and retest in a few months

 

[Pablo]

The only number I would personally get after is the uric acid. There a "typical" for Lean Mass Hyper-Responder?

AND

There is something that is proven. Losing weight (via exer-diet), even at a moderate pace can absolutely increase your overall lipid numbers (cholesterol) and depress triglycerides. This is demonstrable.

 

[jetman]

Here's another change I'm making. My Vit.D goal is somewhere between 40-100. So I'm gonna reduce my supplementation from one 10k iu cap twice a week to once a week.

 

[Pablo]

Here's another change I'm making. My Vit.D goal is somewhere between 40-100. So I'm gonna reduce my supplementation from one 10k iu cap twice a week to once a week.

113 isn't toxic and closer to ideal. Just saying. 40-100 seems like a great range. I purposely was forgoing my supplement so I am curious about my levels.

 

[SubieRubyRoo]

Yep, it’s an interesting, experiment, lack of better words.
Most likely he will freak out, but then again, maybe not.
Fasting insulin and C reactive protein would have been interesting as you’re fasting. Glucose hasn’t changed much.
Awesome job on the weight and waist size

For me personally, with verified heart disease and a high CAC score, I understand what you’re doing, based on knowledge from all the reading I’m doing but for me personally, I wouldn’t be comfortable with my cholesterol much above 100 and LDL much above 50
This is in addition to my uncontrollable Lipo A

My fasting glucose is still running depending on the day and how much I’m fasting with my diet much the same anywhere from 95 to 110

My A1c declined 5.6 to 5.3
However, the two hour glucose test I did a couple days ago clearly shows me as pre-diabetic. So my theory is for me, my fasting diet is kind of fooling the A1c yet at the same time the two hour glucose test is not being fooled and that does coincide with my high insulin level slightly above 11.
My goal is to see my insulin level go down overtime and clearly get my blood glucose as low as possible, then hope my C-reactive protein drops much lower than the current 3 that it’s at as the biggest concern for me is inflammation and arterial disease. Looking to stop the progression and have a stable CAC score year to year.

Of course this is just for me, but when you look at all my numbers borderline everything with arterial disease and a high CAC score, with a high C reactive protein score, on the high side fasting insulin level, prediabetes indicated by the two hour glucose test.
I’m looking for the main goal stop the calcium buildup and that should coincide with a lower C reactive protein, and I would assume lower insulin level, but that part I don’t know yet.

Well, I do know with confirmed arterial disease I do need to follow my doctors recommendations while I work on getting glucose related numbers under control and then hopefully see the C reactive protein come down

A1C measures 3-4 month sugar levels based on analyzing red blood cells themselves, so it’s not really possible to “fool” it like you can a pure blood sugar test. It measures how much glucose has become permanently attached to your hemoglobin via a process called glycation. The only way to really get it lower is to have lower blood sugar for roughly 120 days, as that’s about the time the hemoglobin survives in the body.

Basically half of the A1C value comes from what your hemoglobin has been exposed to over the past 30 days, 40% of the value is from days 31-90, and the remaining ~10% is from 91+ days ago.

 

[SubieRubyRoo]

Experiment is right
From what I've gathered the jury is still out weather being a LMHR is a good or bad thing.

As some already know, I exercise at low/moderate levels 2 to 4 hrs/day 7 days a week. Now that its warming up in TX its closer to 4 hrs
The only diet change I'm making is substituting extra virgin olive oil in place of animal fat when adding fat to a meal (most days).

My PCP will do a lipid panel test at my annual at the end of March. I'll see what is happening then and maybe make changes?

In a perfect world I'd be rich and handsome and get another CAC and my first CTA soon to see if my calcified plaque is growing and how much soft plaque I have.

Do your own research on pure C8-C10 MCT oil if you haven’t. Apparently, those medium chain triglycerides effectively short-circuit a few of our biological processes- both triggering the hormone that suppresses hunger feelings but also the medium-chain fatty acids go straight to the liver and initiate some very important metabolic processes that are really only started by either extended fasting or eating a low-carb diet.

However, supplementing MCTs does not incur the same negatives as a high fat (Keto) diet does in order to burn fat and decouple mitochondria. Plus, they help reduce blood triglycerides, kickstart/support ketosis, and can keep the brain running even with no circulating glucose for energy. They also may help fight certain bacterial colonizations!

So, not saying you do, but don’t believe the “all fats are bad”, but especially if you do… MCTs, even though they are indeed a saturated fat, do not negatively impact bloodwork or health health!

 

[alarmguy]

A1C measures 3-4 month sugar levels based on analyzing red blood cells themselves, so it’s not really possible to “fool” it like you can a pure blood sugar test. It measures how much glucose has become permanently attached to your hemoglobin via a process called glycation. The only way to really get it lower is to have lower blood sugar for roughly 120 days, as that’s about the time the hemoglobin survives in the body.

Basically half of the A1C value comes from what your hemoglobin has been exposed to over the past 30 days, 40% of the value is from days 31-90, and the remaining ~10% is from 91+ days ago.

That’s my point ., I stopped eating at the end of October and lost over 25 pounds by the middle of January, most all of that weight loss was elimination of carbohydratesal, prior over 90+ days I wear a constant glucose monitor so naturally, my A1c went down
More or less I started on this whole journey 6 weeks before getting my first A1c which was 5.6 borderline pre-diabetes, at around the 10 week mark I got my second A1c and it was already down to 5.3 so that would be the part when I said the word “fool”
There’s too much in my background from 2025 to explain it all, but I did a whole thread on prostate dancer, which was my treatment and recovery for the entire 2025

 

[Pablo]

A1C measures 3-4 month sugar levels based on analyzing red blood cells themselves, so it’s not really possible to “fool” it like you can a pure blood sugar test. It measures how much glucose has become permanently attached to your hemoglobin via a process called glycation. The only way to really get it lower is to have lower blood sugar for roughly 120 days, as that’s about the time the hemoglobin survives in the body.

Basically half of the A1C value comes from what your hemoglobin has been exposed to over the past 30 days, 40% of the value is from days 31-90, and the remaining ~10% is from 91+ days ago.

You can’t fool it but there are some things (like any measurement) that impact accuracy.

 

[jetman]

Do your own research on pure C8-C10 MCT oil if you haven’t. Apparently, those medium chain triglycerides effectively short-circuit a few of our biological processes- both triggering the hormone that suppresses hunger feelings but also the medium-chain fatty acids go straight to the liver and initiate some very important metabolic processes that are really only started by either extended fasting or eating a low-carb diet.

However, supplementing MCTs does not incur the same negatives as a high fat (Keto) diet does in order to burn fat and decouple mitochondria. Plus, they help reduce blood triglycerides, kickstart/support ketosis, and can keep the brain running even with no circulating glucose for energy. They also may help fight certain bacterial colonizations!

So, not saying you do, but don’t believe the “all fats are bad”, but especially if you do… MCTs, even though they are indeed a saturated fat, do not negatively impact bloodwork or health health!

I'll get me some MCT. I had forgotten about it, thanks for the reminder.
I've been fasting One Meal A Day (OMAD) and eating <20 grams of carbs/day ketogenic diet since mid Dec, both promote our GLP1 hormone, satiety, etc. I'm fat adapted and in ketosis. I keep track of my ketones with a meter since Dec 1st. As time passes on I get a little deeper into ketosis, these days 1.0 to 2.0 mmol/L all the time.

 

[SubieRubyRoo]

I'll get me some MCT. I had forgotten about it, thanks for the reminder.
I've been fasting One Meal A Day (OMAD) and eating <20 grams of carbs/day ketogenic diet since mid Dec, both promote our GLP1 hormone, satiety, etc. I'm fat adapted and in ketosis. I keep track of my ketones with a meter since Dec 1st. As time passes on I get a little deeper into ketosis, these days 1.0 to 2.0 mmol/L all the time.

I think it will be a match you’ll enjoy. Let me know! Just a word of advice though, from experience(!)… as excited as you may be, start off with no more than a single tablespoon in the morning and potentially another at lunch time, and give your body at least a week to acclimate itself to the new infusion of internal lubrication! If you under-dose as you acclimate, no harm, no foul. But overdo it? Your abs will get quite the workout from contractions, your TP bill will skyrocket, and your enthusiasm for MCTs will quickly disappear.

Give it about a week at each tablespoon level, and then increase an additional one. By the time I hit my stride, I was literally just grabbing the bottle and squeezing a comfortable mouthful 2-3 times a day. The scale showed somewhere between 0.5-0.9lbs lost per day, per week, but then again I weighed 2 of you. Most importantly, even though the scale was (and still is) angry at me, I felt great- no energy deficit, brain fogginess, or “new” joint aches or pains. It’s just that first time you overdo MCTs…. You won’t forget the consequences anytime soon!

 

[jetman]

I think it will be a match you’ll enjoy. Let me know! Just a word of advice though, from experience(!)… as excited as you may be, start off with no more than a single tablespoon in the morning and potentially another at lunch time, and give your body at least a week to acclimate itself to the new infusion of internal lubrication! If you under-dose as you acclimate, no harm, no foul. But overdo it? Your abs will get quite the workout from contractions, your TP bill will skyrocket, and your enthusiasm for MCTs will quickly disappear.

Give it about a week at each tablespoon level, and then increase an additional one. By the time I hit my stride, I was literally just grabbing the bottle and squeezing a comfortable mouthful 2-3 times a day. The scale showed somewhere between 0.5-0.9lbs lost per day, per week, but then again I weighed 2 of you. Most importantly, even though the scale was (and still is) angry at me, I felt great- no energy deficit, brain fogginess, or “new” joint aches or pains. It’s just that first time you overdo MCTs…. You won’t forget the consequences anytime soon!

When I switched from high carb low fat diet to high fat low carb diet for about a month I didn't go anywhere without a roll of tp in my pocket . That's the only keto flu symptoms I experienced.