Thanks! I meant to say I added lunges based on comments here and can feel them working in my glutes and inner thighs. Very much appreciate the tips!

I’m too scared to do heavier lifting. In my 20s I joined a gym, got a personal trainer, started lifting and approximately 2 weeks in, got a slipped disk with nerve involvement and a spinal fusion at C5/6. This was from a barbell type thing I was lifting up from the floor like a row or something. I am scared to death of another injury because I was sidelined for nearly 6 months and my neck is never the same. I do try to lift to exhaustion but carefully. I don’t trust trainers to know my body. I’m hoping with the walking and running I do plus the moderate weights plus good D and calcium, I’m in better shape than my grandmother. Im still menstruating for now. Should get the baseline DEXA at 50 but not sure of the point. Maybe it would inform HRT but otherwise there aren’t great treatments. My dad is on Prolia I think.

Also, if osteoporosis is a concern, get a DEXA scan for a baseline to see where you are. Calcium, weight bearing work, being slightly overweight, estrogen therapy starting at perimenopause, will all be protective.

My main suggestion would be heavier weights 2-3x week to exhaustion. Low reps, higher weight. You don’t need all the smaller lifts, just the big ones: squats and lunges, deadlift, bench press. With a barbell where possible. It’s the most efficient way to change your body for the better.

OP back, been busy at work. Husband is out of town.

Oatmeal with blueberries and a glass of milk for breakfast

Roasted vegetables with a piece of salmon for lunch.

Banana and orange fruit salad with a cup of hot chocolate.

Pesto chicken wrap on whole wheat tortilla and popcorn for dinner.

Spoonful of organic peanut butter for dessert.

I did not get any good exercise today. But I had worked out or at least gotten 13k steps seven or eight days before so skipping one day is no big deal. I don’t have any real goals Other than keeping my added sugar low and hoping that has a positive affect on my LDL cholesterol, I am not looking to make big changes, I just wanted people who really have a deep understanding to weigh in.

I like milk and watching my grandmother deteriorate from osteoporosis was really scary. How does one get vitamin K? My vitamin D levels are good.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

I agree with the other PP, and i do think OP has deeper issues if she’s asking us to make recommendations on her diet/exercise routine when it’s perfectly healthy. How silly of you to correct “your”….. obviously typos are just typos, and not done out of ignorance.

I dunno. they did it 3 times. Silly ol me

Grammar or not. There is a bigger issue here. The OP is healthy and does not need to change anything. Her issues are mental. She said to be brutally honest but when somebody is she is all up in arms.

The reality is OP's DNA is the reason her cholesterol is high. Her BMI has NEVER been above 22. The PP's comment is spot on but a bunch of people with eating issues have jumped on the bandwagon.

Bad grammar or not, the real answer is the OP needs to talk to a therapist about her obsession with her diet. Try yoga, meditation, gratitude journals anything but a diet.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

I agree with the other PP, and i do think OP has deeper issues if she’s asking us to make recommendations on her diet/exercise routine when it’s perfectly healthy. How silly of you to correct “your”….. obviously typos are just typos, and not done out of ignorance.

I dunno. they did it 3 times. Silly ol me

Anonymous wrote:

Anonymous wrote:Your a psycho if you think you “need help” when your perfectly healthy.

Learn proper grammar if YOU'RE going to cut into someone's mental health status. YOU'RE YOU'RE YOU'RE - learn it!

I agree with the other PP, and i do think OP has deeper issues if she’s asking us to make recommendations on her diet/exercise routine when it’s perfectly healthy. How silly of you to correct “your”….. obviously typos are just typos, and not done out of ignorance.

Anonymous wrote:I am wondering if 2 eggs is too much for high cholesterol, also whole milk or low fat?

I eat on average 2 eggs per day.m My cholesterol numbers are pristine. Recent blood work: Triglycerides 41. LDL 61. HDL 77.

I don't drink milk but I do eat yogurt. I do full fat only.