What Happened When I Changed How I Eat at 64

At 65, I changed how I eat and started moving again. Since August 19, 2024, I’ve tracked everything—my diet, my training, and my bloodwork. LDL went up, but triglycerides, HDL, inflammation, and insulin all improved. This is what actually happened.

By Chris Baggott

April 1, 2026 4 min read

What my bloodwork says afer 20 months on Keto diet

My Blood Work, My Diet, and What I’m Seeing in Real Life

On August 19, 2024, I made a decision.

I had already been through cancer. I was carrying extra weight. My joints hurt. I was drinking more than I should. And like most people my age, I had accepted that some level of decline was just part of getting older.

I decided to test that assumption.

I changed how I eat. I moved toward a low-carbohydrate, high-fat way of eating. Mostly meat, eggs, sardines, and real food. No seed oils. No ultra-processed food.

At the same time, I started moving again.

I didn’t start as a runner. I started walking.

Then I moved to rucking. Then a run-walk system. Over time, that turned into real running. Today I run about 50 miles a week.

I never thought I would become a runner at this point in my life.

I also made a commitment to track everything. Not just how I feel, but what shows up in my blood work.

This is what has actually happened.

The Headline: My Health Improved — But Not in the Way You’re Told to Expect

If you only look at one number, you would say I got worse.

My LDL cholesterol went from 113 to 157.

That’s the number most guidelines focus on.

But here is the rest of the picture.

Triglycerides dropped from 194 to 98
HDL rose from 56 to 68
ApoB came down to 89
Inflammation (CRP) dropped from 1.38 to 0.518
A1c stayed stable at 5.1
Fasting insulin is 1.67 (very low)
CAC score: 9.3 (minimal plaque)

So which story is true?

Did I get healthier or sicker?

That depends on which numbers you choose to believe.

What Improved (And Why It Matters)

1. Triglycerides Were Cut in Half

From 194 → 98

2. HDL Went Up

From 56 → 68

3. Inflammation Dropped

CRP went from 1.38 → 0.518

4. Insulin Is Extremely Low

Fasting insulin: 1.67

5. Coronary Calcium Is Minimal

CAC score: 9.3 at age 65

The One Number That Went the Wrong Direction

LDL Cholesterol: 157

Up from 113 the year before

Why LDL Alone Doesn’t Tell the Whole Story

1. ApoB Matters More Than LDL

ApoB: 89

2. CAC Shows Actual Plaque

Score: 9.3 (minimal)

3. My Metabolic Health Is Strong

Low triglycerides, high HDL, low insulin, low inflammation

One More Factor Most People Miss: Thyroid

TSH: 5.09

Prior radiation to my neck makes this relevant. Thyroid function can directly influence LDL.

What I Actually Eat

Beef, eggs, chicken
Sardines or anchovies most days
Salads with Olive Oil Based Dressing
Homemade chicken stock daily
Added salt
No seed oils, No UPFs
Minimal processed food

What I Feel

I run about 20-30 miles a week now.

That started with walking in August. Then rucking. Then run-walk. Now running.

I did not expect this.

More importantly:

My joints feel better
My energy is consistent
My weight is down
My thinking is clearer

So Where Do I Land on Saturated Fat?

Not “harmless.”
Not “dangerous for everyone.”

What I see is this:

The simple story doesn’t hold up.

What I’m Doing Next

Recheck thyroid
Track ApoB, not just LDL
Watch CAC over time
Stay consistent

Why I’m Sharing This

I’m not giving advice.

I’m just sharing what actually happened.

Food matters.
And how you measure health matters.

FAQ

Does a keto diet raise LDL cholesterol?

It can. In my case, LDL increased from 113 to 157. But that is not the full picture. Other markers like triglycerides, HDL, ApoB, inflammation, and CAC score provide important context.

If LDL goes up on keto, does that mean higher heart risk?

Not necessarily. My ApoB is 89 and CAC score is 9.3, which suggests low plaque burden. LDL alone does not tell the whole story. Particle count, inflammation, and actual plaque matter.

What is ApoB and why does it matter?

ApoB measures the number of particles that can contribute to plaque in arteries. It is often considered a better indicator of cardiovascular risk than LDL alone. My ApoB is 89, which is within a reasonable range.

What is a CAC score and why is it important?

CAC (Coronary Artery Calcium) measures actual plaque in the arteries. My score is 9.3 at age 65, which is considered minimal. This provides real-world context beyond blood markers.

Did your metabolic health improve on a low-carb diet?

Yes. Triglycerides dropped from 194 to 98, HDL increased, fasting insulin is very low at 1.67, and A1c is stable at 5.1. These are strong indicators of improved metabolic health.

Can thyroid function affect cholesterol?

Yes. My TSH is elevated at 5.09, likely related to prior radiation treatment. Thyroid function can directly impact LDL levels, so this needs to be considered before drawing conclusions.