🎙️ EP#354— | GUEST | ApoB, Blood Pressure & Belly Buttons: Heart Health DecodedIn this powerhouse episode, Ray sits down with Michelle Routhenstein, a registered dietitian specializing in cardiovascular disease prevention, to break down the science and strategies behind keeping your heart in peak condition. What starts with a funny pre-show coincidence about both of them pacing during calls quickly turns into a deep dive into the hidden markers, overlooked habits, and daily hacks that can literally add decades to your life.Michelle pulls back the curtain on the real drivers of heart disease—from the misunderstood cholesterol numbers to the inflammatory triggers that silently brew in your arteries. She explains why relying solely on a standard lipid panel is a dangerous oversimplification, why ApoB might be the most important test you’ve never heard of, and how waist circumference and daily blood pressure tracking could become your most powerful early-warning system.From the truth about “good” vs “bad” cholesterol to busting the myth that fit people are immune to heart disease, Michelle arms you with clear, actionable tools. You’ll learn how diet impacts more than weight, the difference between dangerous soft plaque and hardened plaque, and why nutrient adequacy—not just calories—should be your ultimate nutrition goal. Whether it’s smart sodium/potassium balancing, water intake habits, or knowing which lab trends to watch like a hawk, this episode is a masterclass in proactive, data-driven self-care.🔥 Top 5 Key Points🩺 Know Your Numbers Beyond Cholesterol – ApoB, inflammation markers, and triglycerides matter📏 Measure Your Waist – Belly button circumference is a powerful heart risk indicator⏱ Track Blood Pressure Daily – Aim for a baseline of 110/70 to buffer life’s stress spikes🥦 Aim for Nutrient Adequacy – Diverse plant + lean protein combinations beat restrictive extremes💧 Hydration & Sleep are Cardio Weapons – Both directly influence heart health and inflammation🔑 Keywords & Themesproduction, exercise, lifestyle medicine, cardiometabolic health, prevention over treatment, lab test trends⏳ Chapters & Timestamps00:15 – The pacing phone call that sparked this episode01:41 – Michelle’s mission: 80–90% of heart disease is preventable02:33 – Step one in assessing heart health04:17 – Why standard lipid panels miss the bigger picture05:53 – ApoB: the cholesterol particle that really matters08:27 – The truth about the 200 cholesterol number10:25 – Inflammation: the hidden storm brewing in your arteries15:17 – Waist measurement targets for men & women17:37 – LDL vs HDL explained20:36 – Triglycerides: the overlooked fat in your blood22:59 – Can you reverse plaque buildup?26:53 – The nutrient adequacy diet principle31:05 – Why ApoB isn’t tested enough35:31 – Blood pressure: your daily health signal41:34 – Salt & sugar realities47:38 – Water intake & hydration strategies49:09 – Sleep: the heart’s recovery time51:09 – Michelle’s daily food staples56:28 – Why “fit” doesn’t mean “heart healthy”1:01:31 – Be your own advocate: tracking labs and trends📢 Follow & Connect with Deep Shallow Dive📌 Facebook: https://www.facebook.com/deepshallowdive📌 Instagram: https://www.instagram.com/deepshallowdive/📌 TikTok: https://www.tiktok.com/@deepshallowdive📌 YouTube: https://www.youtube.com/@deepshallowdive📌 Twitter: https://twitter.com/deepshallowdive📌 Threads: https://threads.net/@deepshallowdive🤖 Track ApoB & Inflammation Markers🧭 Measure Waist Circumference Regularly💓 Monitor Blood Pressure Daily🥗 Focus on Nutrient Adequacy, Not Diet Labels💦 Stay Hydrated Consistently🛌 Prioritize 7–8 Hours of Sleep📊 Trend Your Lab Results Over Time

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