From ApoB 115 to 77: How I Hacked My Heart Health While Still Having a Life
💡Key Takeaways
Your Six-Pack Lies: Looking ripped (even my 11% body fat) means jack squat for heart health if your biomarkers are crap. Visible fitness ≠ internal health. Stop fooling yourself. 👀
Demand Better Data: Standard lipid panels are often outdated BS. ApoB counts the actual "delivery trucks" of bad cholesterol – that's the number you need to know.
Track Like a Maniac (Especially Sat Fat): Getting serious about tracking my saturated fat (<15g daily) was the biggest needle-mover for my ApoB. What gets measured gets managed.
Sweat the Small Stuff (Like Coffee): Don't underestimate simple hacks. Switching from my smug French press to a paper filter slashed my cafestol intake and tanked my ApoB. Sometimes the simplest fix is hiding in plain sight.
Consistency is Queen (Or King): Progress isn't permanent if you slack off. My ApoB jumped back up when I relaxed my tracking – proof that you need constant vigilance. No participation trophies here.
Test, Learn, Iterate: Don't guess with your health. Regular testing (every 3 months for me) provided the crucial feedback loop to see what actually worked and adjust the plan. Data doesn't lie.
You've Got More Control Than You Think: Lifestyle changes alone dropped my ApoB by 33% (115 to 77), no meds required (yet). Your body is a system you can absolutely hack. 💪
Be Your Own Health Advocate: Don't let dismissive docs blow you off. If they won't order the right tests (like ApoB), find a way to get the data yourself (like I did with InsideTracker). It's your health on the line.
It was another beautiful morning. I was sitting at my desk, enjoying my cup of morning cold brew I made in my Bodum french press at 6:30 AM—my typical "me time" before the chaos of work meetings erupted. The InsideTracker blood results had just arrived, and I clicked through with the casual confidence of someone who expected an algorithmic high five for their health superiority.
Then I saw it. ApoB: 115 mg/dL.
My heart actually skipped—I felt it—that physical sensation of your body registering shock before your brain has fully processed it. My mouth went dry as that metallic taste of adrenaline seeped in, coating my tongue while I scrolled through the rest of the metrics.
How could this be happening? I had 11% body fat. I could see my abs in terrible bathroom lighting. My cardio was solid enough to humble guys half my age. I was the optimization nerd who tracked sleep phases, measured HRV upon waking, and calculated recovery windows between workouts.
But there it was—hard data flashing on my screen like a check engine light in a supposedly perfect machine. The fitness facade I'd built had just cracked wide open, revealing the inconvenient truth: looking healthy and being healthy are about as related as Instagram reality and actual reality.
WTF is ApoB? (And Why Your Doc Might Not Test For It)
If you're wondering what the hell ApoB is and why you should care, I was right there with you a year ago. While most of us have heard of HDL ("good") and LDL ("bad") cholesterol, ApoB is the metric that actually counts the number of potentially harmful particles floating through your bloodstream.
Think of it like this: LDL is just measuring the cargo (cholesterol), but ApoB counts the actual delivery trucks that pollute your arteries with plaque. And it's the number of trucks—not how much cargo each one carries—that pollutes and determines your risk for heart disease. Who decided we should focus on the cargo instead of the trucks? Probably someone selling cargo-measuring equipment.
I learned all this the hard way, after reading Peter Attia's book "Outlive" and becoming obsessed with getting better data on my health. When I asked my doctor for an ApoB test, I got the particular brand of medical paternalism that feels like being patted on the head by someone who still thinks the food pyramid is cutting-edge nutritional science:
"You're too young and fit to worry about cholesterol," he said with the barely concealed impatience of someone who had real patients to attend to. "Your standard panel looks fine."
Sure, and Windows 95 looked fine until you tried running modern software on it. That's the whole problem—standard panels miss crucial data while giving you the comforting illusion of thoroughness. With my family history of cardiovascular disease looming over me, I wasn't willing to fly blind based on outdated metrics.
So I bypassed the gatekeeper altogether and went direct-to-consumer with InsideTracker. That's when I found my ApoB level of 115—significantly above where someone looking to optimize their cardiovascular system would want to be. Turns out my body wasn't reading the same fitness magazines I was.
The Strategy: Lifestyle First, Data Driven
After the initial shock wore off (and I finished dramatically sighing at my reflection in the bathroom mirror), my product manager brain kicked into gear. This was just another system to optimize, another problem to solve with the right inputs and tracking.
I knew statins were an option—and might eventually be necessary—but I wanted to see how far I could get with lifestyle modifications first. Side effects exist, and I'm generally in the "less intervention is better if you can manage it" camp. Plus, I love a good system optimization challenge. Peak nerd alert: I created a Google Sheets to track interventions and outcomes. Don't judge me.
So I made a plan:
Implement specific lifestyle changes based on research and InsideTracker recommendations.
Retest every 3 months to measure progress.
Iterate based on the data.
This wasn't about following generic "heart-healthy" advice that hasn't been updated since the 1980s. This was about treating my cardiovascular health like a product launch, with measurable goals and data-driven decisions. If I could optimize app engagement metrics, surely I could hack my own lipid system.
The Interventions - Phase 1 (115 → 101 → 95)
For my initial attack on ApoB, I implemented InsideTracker's recommendations, layering in insights from the Nutritional management of hyper ApoB literature:
Eliminated processed meats: Goodbye, beloved charcuterie boards and late-night salami snacks that had become my "healthy protein" self-deception.
Fiber supplementation: Daily psyllium husk, chia seeds, and flaxseeds—a concoction that looks like swamp water, feels like drinking liquid sandpaper, but gets the job done.
Added omega-3s: Fish oil supplements plus more sardines—the internet's favorite superfood that tastes exactly like you'd expect tiny canned fish to taste.
Supplements: Artichoke extract and alpha lipoic acid based on some promising research.
Three months later, my retest showed ApoB at 101—a decent 14-point drop, but not dramatic enough for my type-A personality that treats optimization like an Olympic sport.
For the next phase, I got more serious and started tracking my saturated fat intake, keeping it under 25g daily. This was eye-opening in the way discovering your childhood hero is actually terrible would be. Foods I thought were relatively harmless turned out to be saturated fat bombs. My beloved morning organic heavy cream in my coffee? A sat-fat nightmare. The all natural Ribeye steaks I was proudly consuming on low-carb days? Still loaded. That "keto-friendly" chicken thigh recipe? Basically mainlining saturated fat.
I used an app to track everything, weighing food and becoming the guy who asks about cooking oils at restaurants while friends visibly contemplate finding new dinner companions. Yes, I was officially "that person"—the one at dinner parties asking for ingredient lists like they're classified government documents. But the next retest showed me at 95—another small but real improvement, validating my slow descent into nutritional madness.
The Setback & Pivot (95 → 101 → 77)
After getting to 95, I was curious: had these changes created a new baseline? Would my body maintain these improvements if I eased up a bit? Was I finally free from having to explain to baristas why I needed to know exactly what kind of milk they used?
Spoiler alert: Nope.
I relaxed my vigilance on saturated fat tracking, allowing myself cheat days. I'd glance at a Wagyu steak and think, "What’s the harm? I’m on a good trend," instead of opting for a more cholesterol-friendly cut. I wasn't going wild—still avoiding processed meats and taking my supplements—but I was less militant about staying under 25g.
The result? My next test showed ApoB back up to 101. I remember staring at my phone screen in my bed, checking emails, feeling that unique blend of frustration and validation that comes from being right about something you hoped you were wrong about. Whatever progress I'd made required maintenance. My body wasn't just going to "remember" to keep ApoB low without the consistent input restrictions, any more than your muscles remember to stay fit without you working out.
This setback actually fired me up. Now it was personal. I decided to make a big dent with two significant changes:
More saturated fat control: Under 15g daily, the lower end of the recommended range, no exceptions, no negotiations, no mercy.
Coffee preparation overhaul?
That second one might surprise you. During one of my late-night research rabbit holes (while deep diving through Reddit threads on longevity, apparently that's who I am now), I discovered something fascinating: cafestol, a compound found in coffee, can significantly raise cholesterol levels. But it's primarily in unfiltered coffee.
I had been using a French press every morning, essentially drinking cholesterol-raising cafestol with my daily brew - it didn’t help i’d consume up to 4 cups a day. The French press that I'd smugly purchased after reading about its superior non-paper-filter extraction methods—the one I'd literally lectured friends about at brunch of how it keeps the natural oils and makes the taste better—was actively sabotaging my health goals. The irony wasn't lost on me as I stood in my kitchen the next morning, pouring my liquid gold into a Hario pour-over with a paper filter in it.
Between the stricter saturated fat limits and the coffee change, my next test three months later showed ApoB at 77—a dramatic 24-point drop and my biggest improvement yet. Maybe being slightly insufferable about health optimization does pay off sometimes.
Movement, Sleep & Stress: The Supporting Cast
While diet changes and the coffee hack were the stars of my ApoB-lowering show, I maintained my fitness routine throughout—strength training 3-4 times weekly and regular 1.5 hours total of zone 2 cardio. Because what's the point of having good biomarkers if you can't also look good at the beach? (I'm only slightly kidding).
The exercise wasn't new, but consistency matters. I prioritized sleep like it was a non-negotiable meeting with the CEO and implemented stress management techniques when work got intense. Yes, I became the guy who blocks off "meditation time" on his calendar between strategy meetings. Corporate America has created monsters more terrifying than anything in horror movies.
These elements weren't the primary drivers of my ApoB reduction, but they're the supporting foundation that makes everything else work better. Think of them as amplifiers for your primary interventions—the backing band that makes the lead guitarist sound better than they actually are.
The Results: Data Don't Lie (Finally Nailing 77)
Let's review the full journey:
Starting point: 115 (The "Oh Crap" Phase)
After eliminating processed meats & adding fiber: 101 (The "Making Progress" Phase)
After tracking saturated fat <25g/day: 95 (The "This Is Working" Phase)
After relaxing tracking: Back to 101 (The "Lesson Learned" Phase)
After reducing saturated fat to <15g/day & filtering coffee: 77 (The "Vindication" Phase)
That final number—77—felt like a victory. Not the end of the journey, but definitely worth celebrating. For context, optimal levels are generally considered below 60-70, but movement from 115 to 77 represents a significant reduction in cardiovascular risk. Studies show that lower achieved ApoB levels, even after a cardiac event, are associated with lower residual risk. It's like moving from the "danger zone" to the "ok zone"—not perfect, but a hell of a lot better.
Opening that final test result felt different than the first one. Instead of that adrenaline punch of bad news, I experienced a wave of validation that spread from my chest to my fingertips as I clicked through the results. The corners of my mouth lifted involuntarily into a smile as I lay in bed looking at my phone. This wasn't luck or genetics—it was the result of deliberate action and consistent tracking. I had taken control of something that once seemed mystifying and made measurable progress.
That's a feeling worth more than any six-pack abs or PR in the gym. Though let's be honest—I'll take any of the three.
Key Takeaways: My Hard-Earned Wisdom (The Struggle Is Real)
After a year of experimentation, here's what I learned:
Visible fitness isn't the whole story. Having 11% body fat didn't protect me from dangerous cardiovascular biomarkers. Looking healthy and being healthy have about as much correlation as LinkedIn job titles and actual job responsibilities.
You must advocate for the right tests. Standard lipid panels are insufficient. Apo B is a better indicator of cardiovascular risk. If your doctor won't order what you need, services like InsideTracker can fill the gap. Don't accept "you look fine" as medical analysis any more than you'd accept "the car sounds fine" from a mechanic without looking under the hood.
Data and tracking are non-negotiable. The progress-backslide-progress pattern (95→101→77) proved that what gets measured gets managed. My biggest improvements came from the most detailed tracking. You can't optimize what you don't measure, and your body doesn't give participation trophies for good intentions.
Consistency trumps perfection. The brief experiment with relaxed tracking showed that consistency is more important than intensity. Better to maintain moderate restrictions long-term than go extreme and burn out. It's a marathon, not a sprint—though tracking your marathon splits will probably help too.
Small, specific interventions can have outsized effects. The coffee filtration change was almost comically simple yet made a significant difference. Sometimes it's the unexpected tweaks that move the needle most. The health optimization world is full of people selling complicated solutions while the simple ones are hiding in plain sight.
You have more control than you think. I improved my ApoB by 33% without medication—proof that lifestyle interventions can be remarkably effective before pharmacological approaches become necessary. Your body is a system that responds to inputs, not a genetic destiny you're stuck with.
Your Turn: Stop Guessing, Start Taking Control
If this journey resonates with you, here's how to start your own:
Get your numbers. Know what you're dealing with. Request ApoB specifically, either through your doctor or a service like InsideTracker. Flying blind is for people who enjoy surprises, and cardiovascular disease isn't the good kind of surprise.
Track saturated fat intake. Based on my experience, this was the most impactful dietary change. Start by just tracking what you currently consume, then work to reduce it gradually. Prepare to be shocked by how much is hiding in your "healthy" diet.
Consider your coffee. If you use a French press, moka pot, or other unfiltered method, try switching to paper-filtered coffee to reduce cafestol. Yes, coffee snobs will judge you, but they might not live as long.
Increase fiber strategically. Psyllium husk, chia seeds, and flaxseeds are easy additions that make a difference. Your bathroom experience will also improve dramatically—consider it a bonus feature.
Retest regularly. Without data, you're just guessing. Schedule follow-up tests every 3-4 months to track your progress. The feedback loop is essential for knowing what's working and what's not.
Remember, this isn't medical advice—it's one person's experience. Your journey will be uniquely yours, but the principles of measurement, consistency, and data-driven decisions apply universally. The system is hackable if you're willing to track the right metrics and optimize the right inputs.
I'd love to hear about your experiences with ApoB and heart health in the comments. Are you dealing with similar challenges? Have you found other interventions that worked well? Share your story in the comments below and join the NoCap Life community where we're all working toward our fullest lives, simplified.
FAQs:
Q1: What exactly is ApoB and why should I actually care?
A: Forget just "good" and "bad" cholesterol for a second. Think of ApoB (Apolipoprotein B) as counting the actual number of potentially dangerous "delivery trucks" (lipoprotein particles) cruising through your arteries. Standard LDL just measures the cargo in the trucks. More trucks = higher chance of a traffic jam (plaque). Experts are increasingly saying ApoB gives you a much clearer picture of your real heart disease risk. It's about the number of potential troublemakers, not just how much junk they're carrying.
Q2: My doctor only runs standard cholesterol tests and says I'm "fine". How can I get my ApoB checked?
A: Ah, the classic "you look fine" brush-off. Been there. 🙄 First, specifically ask for the ApoB test. If they still resist or give you that paternalistic pat on the head, you might need to bypass the gatekeeper like I did. Services like InsideTracker offer direct-to-consumer testing that includes ApoB. Bottom line: you have options. Don't settle for incomplete data just because your doc is stuck in the 90s.
Q3: How does coffee preparation affect cholesterol levels?
A: This one blew my mind. Turns out, unfiltered coffee methods (like my beloved French press, also moka pots, espresso, boiled coffee) contain a compound called cafestol that can seriously jack up your cholesterol. The good news? Paper filters trap most of it. Switching to a simple paper filter brew was a surprisingly huge lever in dropping my ApoB (part of the 101 -> 77 drop). So yeah, your fancy coffee ritual might be subtly sabotaging you. Worth checking!
Q4: What tracking methods worked best for nailing saturated fat intake?
A: Honestly? Getting obsessive. Estimating didn't work – my ApoB went back up when I tried. I used a food tracking app daily and weighed portions, especially high-fat items. It revealed "healthy" foods like coconut curry and even grass-fed beef were sat-fat bombs. Aiming for <25g/day showed progress (101->95), but getting really strict (<15g/day) was part of the combo that got me to 77. It feels like overkill, but the data proved it was necessary for me.
Q5: Is 77 ApoB considered "good" or is there still work to do?
A: Look, getting down from 115 is a massive win I'm definitely celebrating. It moved me out of the "danger zone" and significantly cut my risk. But is it optimal? Experts like Attia often aim below 60-70. So, 77 is great progress – proof the system is hackable – but yeah, the optimization journey continues. It's about consistent improvement, not hitting some magic number and calling it quits forever.
