Make Today Healthy

My Cholesterol Wake-Up Call

By Caleb Connell | Make Today Healthy

How I Got Here

It’s March, 2023. I’m sitting in a doctor’s office, having decided I should get another routine physical. After all, it’s been several years since the last one. I knew I had packed on a few pounds in the last couple of years (buying jeans in a wider size made that pretty clear), and I had a strong feeling I’d see problems with my blood pressure and cholesterol again—both were flagged the last time, and truthfully, I hadn’t done much to improve things since then.

The doctor walked in and we started going over the results from my recent bloodwork. I’ll never forget what she said:

“You’re too young for this.”

“Get some exercise in. Not just walking your dogs, but the kind that gets your heart pumping.”

“If you don’t fix this, I’ll fix it for you.”

That moment landed hard. This wasn’t about numbers anymore. This was about the life I wanted to live—and whether I was going to take responsibility for it. It was up to me.

Let’s Talk Numbers—And Not the Kind I Like

Fast forward to my most recent lab work, and while there have been shifts, the story is far from over. These latest results were another jolt of reality.

Clearly, I have issues with getting things started.

Here’s the breakdown:

• LDL Cholesterol: 182 mg/dL
• Apolipoprotein B: 131 mg/dL
• HDL Cholesterol: 38 mg/dL
• LDL Particle Number: 2,766 nmol/L
• LDL Pattern B (small, dense particles)
• Total Cholesterol: 249 mg/dL
• Triglycerides: 157 mg/dL
• Adiponectin: 1.9 µg/mL (low)

These numbers don’t whisper—they continue to shout.

My Remediation Game Plan

1. Eat Like It Matters

I’m moving toward a Mediterranean-style diet with an emphasis on:

• Healthy fats: avocado, nuts, olive oil, fatty fish
• Soluble fiber: oats, flax, chia, legumes
• Lower saturated fat: lean proteins, more plants
• Less sugar and processed food
• Plant sterols (from fortified foods or natural sources)

It’s not about restriction—it’s about intelligent fuel.

2. Smart Supplementation

After a deep dive and consulting with my provider, I’m starting:

• Omega-3s (EPA/DHA): to help triglycerides and improve LDL particle size
• Berberine: for metabolic and lipid support
• Red Yeast Rice: a natural alternative to statins
• CoQ10: to protect mitochondrial health
• Psyllium husk: extra fiber to drive LDL down

3. Move Daily, Intentionally

Exercise isn’t negotiable anymore.

I’m committing to:

• 30+ minutes of movement daily
• Resistance training 2–3x/week
• Walks, HIIT, or cycling to keep things fresh

4. Stress & Sleep Are My New Non-Negotiables

Stress management and restorative sleep aren’t side notes—they’re central pillars. Elevated cortisol levels from chronic stress can mess with lipid metabolism, so I’m doubling down on:

• Evening wind-down rituals
• Yoga and meditation (even short bursts)
• Better boundaries around screen time

5. Checkpoints Ahead

I’ll retest in 3–6 months to evaluate progress. If lifestyle changes aren’t enough, I’ll have an honest conversation about medication. No shame—just strategy.

Why I’m Sharing This

I don’t believe in “perfect health.” I believe in real health. The kind where you face the data, make changes, and evolve out loud. Make Today Healthy isn’t just a platform—it’s a mirror I hold up to myself and to you. A way to keep myself accountable!

Because transformation happens not in theory—but in transparency.

Over to You

Ever had a health scare or a lab result that made you rethink everything? What changes did you make—or struggle to stick with?

Drop a comment below or DM me on Instagram—let’s open the door to real talk about health, growth, and the messy middle