Over the past 6 months I've increased my HDL cholesterol from 55 to 92 while decreasing my CRP-hs from 0.22 to 0.04. During this time I also reduced my body fat from 18% to 11% and lowered my fasting blood sugar from 90 - 95 to 70 - 75. All other biomarkers have remained in normal and optimal ranges. Below are the things that I believe are the most responsible for these beneficial changes. Update 7/11/2015 - I've remained on this protocol for the past 7 months and during that time my body fat % has dropped to 9% and has stabilized there. My HDL increased to 110 and triglycerides dropped to 48. Update 10/9/2015 - HDL remains stable at 109, triglycerides dropped further to 38. Body fat % also dropped to 8.5%.

• I eat a high fat, low-moderate carb, moderate protein paleo-ish diet. Currently my macronutrient ratio is approximately 65% fat, 20% carbs and 15% protein. The only animal protein I consume is from grass fed cows, which I always cook at low temperatures. My main source of carbs is Hannah sweet potatoes, which I boil. I only consume carbs in the afternoon and in the evening and always with some fat to blunt glucose spikes. I consume primarily saturated and monounsaturated fat.
• I intermittent fast (8 PM - 2 PM) four days on, four days off.
  
• I drink one cup of bulletproof coffee (2 tbsp of Kerry Gold unsalted butter and 2 tbsp of MCT oil) with breakfast 3 - 5 days a week.
• I take one omega 7 (Provinal) softgel with breakfast.
• I take one Neptune krill oil softgel with breakfast.
• I take one Renew Life Ultimate Flora probiotic about an hour after breakfast.
• I take 1 - 2 capsules of NOW DHA-500 fish oil with lunch and 1 - 2 with dinner (about 2 - 4 grams per day).
• I take 500 mg (one capsule) of Jarrow Artichoke Extract with lunch every four days.
• I consume 1 - 2 squares (10 - 20 grams) of Lindt 85% cocoa chocolate with lunch.
• I take 500 mg of trans-resveratrol every other day with lunch.
• I take one capsule of Life Extension Super Bio-Curcumin every other day with lunch.
• Every five days I do fifteen minutes of high intensity exercise. Immediately after exercise I submerge myself up to my neck in cold water for 15-17 minutes.
• I take 3 - 4 brisk walks per day, about 1 - 2 miles each walk. I walk 3 hours after waking, immediately before lunch, 3 hours after lunch, and sometimes after dinner. I aim for a total of 10,000 - 12,000 steps per day, which I track with a fitbit.
  
• I consume one tablespoon of macadamia nut oil (uncooked) every night with dinner.
• I take one capsule of each of the following probiotics with 2 tbsp of green banana flour (for the resistant starch) every night after dinner - AOR-3, Primal Defense Ultra, and Prescript-Assist.