I was a student/patient in Dr. John McDougall’s Online 12 Day Health Program in January 2024. I measured my LDL Cholesterol a few months later and found I had dropped it by 30 points while using no medications (and taking only a weekly B12 supplement).
I recently decided to research particular foods’ effect on LDL. I also went back through my Meal & Workout Journal to analyze my daily exercise and review what I was eating during the entire month of January 2024. The key is fiber, fiber, fiber(!) and very LOW-SOS (salt, oil, sugar). Here’s what I found…
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DAILY ACTIVITIES:
5k Jog or 45 min walk Lots of post-meal 15 minute walks Lift weights (daily, but briefly) Lots of sunshine
(Taking a quick walk after meals is amazingly effective!)
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SOME FOODS THAT LOWER CHOLESTEROL:
These are whole, minimally processed vegan foods known to help lower LDL:
1. Oats & Barley Contain beta-glucan, a soluble fiber that binds cholesterol.
✅ Example: Plain rolled oats or steel-cut oats (no salt/sugar)
2. Beans & Lentils Rich in soluble fiber.
Help reduce cholesterol absorption in the gut.
✅ Examples: Black beans, lentils, chickpeas (unsalted, cooked at home or no-salt canned)
3. Ground Flaxseeds High in omega-3s and soluble fiber, but watch the fat content.
Can reduce LDL and inflammation.
✅ Tip: Use freshly ground and store in the fridge.
4. Chia Seeds Rich in fiber, but watch the fat levels.
Can form a gel in the gut that traps cholesterol.
5. Vegetables (especially leafy greens & cruciferous) High in fiber, antioxidants, and phytosterols.
6. Fruits (especially high-fiber ones) Pectin in apples, pears, and citrus helps lower LDL.
Berries are high in antioxidants.
7. Soy Foods Contains isoflavones and proteins that lower LDL.
✅ Examples: Plain tofu, edamame, tempeh (no oil or salt)
8. Whole Grains (other than oats) Brown rice, quinoa, bulgur, millet
High in fiber and low glycemic impact
9. Nuts (small amounts, raw, unsalted) Almonds and walnuts especially beneficial.
Watch portions due to calories; 1 oz/day is effective.
10. Avocados (moderation) High in monounsaturated fats and fiber.
Can lower LDL while raising HDL.
Pro Tips: Steam or bake veggies without oil.
Use herbs, vinegar, lemon juice for flavor instead of salt.
Choose unsweetened and unprocessed products.
Avoid vegan junk foods (e.g., fake meats with oil/salt).
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EXAMPLES OF FOODSTHAT I ATE:
Some of the following recipes can be found by searching on https://projectwaistline.com/ Click on the 3 stacked lines in upper right-hand corner of the page.
Broccoli microgreens Arugula Apple Pomegranate 3-2-1 dressing Cruciferous Crunch salad Jicama Bbq white beans Steamed beans Oatmeal w/ few cherrios Powders on oatmeal (green, pomegranate, beet, cinnamon, vitamin C, amla gooseberry powder) (Need to buy some whole grain hulled barley & okra) Mushroom-oat burger heirloom Scarlett Runner bean soup seasoned w/ black cumin – nigella sativa) & lots of veggies Frozen jackfruit Lots of pinto bean, rice, veggie bowls Potato-cauliflower soup @ https://projectwaistline.com/?p=14433 Tomatoes Sweet potato w/ very veggie pasta sauce Baked white potato w/ same Chopped gorilla salads Green goddess XL-dressing diluted w/ vinegar (on salads & on sandwiches) Steamed cauliflower & broccoli
Green smoothie (bunches of fresh rainbow kale, strawberries, blueberries, sliced raw almonds, pinch of amla goose berry powder, apple, uncooked rolled oats, water)
Cucumber w/ lemon Tomato white bean soup 3 bean soup Edamame Ground flaxseed Chef aj vegan ranch dressing
protein bowl (black beans, brown rice, steamed kale, mushroom, carrots, avocado, salsa, black cumin, pinch of amla)
Bbq jackfruit & soycurls over mashed potatoes Tofu rice veggie bowl Sauerkraut Black eyed bean chili
DAILY EATS FOR ENTIRE MONTH OF JANUARY:
1/1/2024 * various veggies w/ XL-guacamole * black-eyed pea chili & corn bread * various fruit, veggies & jalapeño peanuts * oatmeal w/ pomegranate & splash of almond milk
1/2/24 * peanuts, fruit & also steamed veggies (leftovers from yesterday’s trays) served over leftover black-eyed pea chile * gorilla salad w/ crisp bbq’ed soycurl & homemade salsa * taco XL-shells filled w/ rice, pico de gallo & XL-avocado, pinto beans on side
1/13/24 * rolled oats w/ blueberry/raspberry & pomegranate combo, ground flaxseed & splash of almond milk * very veggie rice noodle sweet & sour soup – brussel sprouts, broccoli, cauliflower, carrot, onion, edamame, tofu, rice noodles & teriyaki sauce. (I simply used 1 cup of McDougall Sweet & Sour Soup, half of the seasoning envelope, adding extra water & rice noodles to pot) * slice of small apple pie pizza tart * more veggie soup w/ multi-grain sourdough & half avocado
1/14/24 * rolled oats w/ pomegranate, ground flaxseed, vitamin C powder & splash of almond milk * veggie toasted sandwich on multi-grain sourdough (w/ tomato, onion, romaine lettuce, olives, green chili, dab of avocado), oilfree pizza sauce spread on toast * raw broccoli, carrot, cucumber, grape-tomatoes, sweet peppers * fruit plate (watermelon, cantaloupe, pineapple, strawberry, red grapes) * 2nd plate of raw veggies * 1 medium microwaved potato, peeled, cut in half, baked in waffle maker & served w/ “natural” ketchup
1/15/24 * fresh apple, peeled, cored, sliced w/ unflavored dairy-free yogurt * steamed broccoli * very veggie spaghetti w/ high fiber pasta * melons, pineapple, red grapes * steamed broccoli/cauliflower combo *fresh cherries * very veggie salad w/ squeezed lemon for dressing, served w/ veg spaghetti
1/16/24 * rolled oats w/ pomegranate, blueberries & splash of almond milk * Moroccan stew w/ sweet & white potatoes, garbanzo & red lentil beans, onion, garlic, brussel sprouts, red cabbage, Ethiopian seasoning & fresh lemon juice * 1 thin slice of multi-grain sourdough toast (dry) * fresh watermelon, cantaloupe, pineapple, red grapes
1/17/24 * rolled oats w/ pomegranate & splash of almond milk * leftover Moroccan stew w/ sweet & white potatoes, garbanzo & red lentil beans, brown rice, onion, garlic, brussel sprouts, red cabbage, Ethiopian seasoning & fresh lemon juice * sliced orange * potato waffle (no oil) w/ “natural” ketchup * combo veggie burger on thin slices of multi-grain sourdough toast, tomato, mustard avocado, Mediterranean chopped salad inside * more leftover stew w/ added sauerkraut * fresh cherries
1/23/24 * sliced apple * leftover veggie-quinoa spaghetti sauce served over high fiber pasta, steamed brussel sprouts & raw chopped cruciferous veggie salad w/ few pomegranate pods & lemon juice for dressing * bowl full of chopped fresh veggies topped w/ leftover high fiber pasta * oatmeal w/ pomegranate & almond milk * red grapes
1/24/24 * sliced apple * rolled oats & grapenuts cooked in water w/ pomegranate & splash of almond milk * combo burger patty on Ezekiel sprouted grain toast w/ corn-butter & single-ingredient unsweetened cherry preserves * leftover from freezer Moroccan stew w/ sauerkraut, fresh lemon juice & few strands of leftover high fiber pasta * steamed broccoli * celery stalks & baked potato w/ cannellini beans in bbq sauce & few dollops of the ranch dressing (made w/ almond/soy unflavored yogurt w/o tahini)
1/25/24 * banana & rolled oats/grapenuts in water w/ pomegranate & splash of almond milk * celery * red grapes * bowl of steamed brussel sprouts & Mediterranean Crunch Chopped Salad (romaine & green leaf lettuce, chicory, broccoli, cauliflower, red & green cabbage, carrots, green onion), added chopped/grilled potato, w/ homemade Best Ranch dressing (w/o tahini) * rice noodle veggie soup w/ Sweet Kale bagged salad (kale, green cabbage, broccoli, brussels sprouts, chicory), carrot, mushrooms, Kikkoman Teriyaki sauce, Buchan’s Japanese bbq sauce * slice of small No Added Sugar Apple Pizza Tart
1/26/24 * slice of No Added Sugar Apple Pizza Tart * Nora’s vegan burrito filling (leftover from freezer w/ black beans, brown rice, corn, etc) w/ added pomegranate pods, Best Ranch dressing & one lowfat tortilla on side * sliced apple * high fiber pasta w/ lentil & cruciferous veggie spaghetti sauce
1/27/24 * sliced oranges × 2 * rolled oats & grapenuts cooked in water w/ pomegranate & splash of almond milk * leftover high fiber pasta w/ lentil & cruciferous veggie spaghetti sauce * sweet potato and black bean quinoa chili (in slow cooker) w/ mustard, sprouted grain Ezekiel toast & McDougall corn butter spread
1/28/24 * leftover sweet potato and black bean quinoa chili * eggless bites made w/ mung egg (JustEgg copycats recipe) * steamed broccoli * sweet potato burger (need to make it from scratch – copy cat – next time) w/ romaine, onion, tomato, Best Ranch dressing, mustard on multi-grain sourdough toast from freezer * plain sparkling water w/ shot of XL-soft drink * sliced orange
Dr G’s Caesar Dressing 1 cup raw almonds (or use 1 large avocado if you are on a disease-reversal program) 1 cup water (or more as needed) 3 Tb lemon juice 3TB Braggs aminos (or soy sauce) 1-2Tb Dijon mustard ¼ cup nutritional yeast (optional didn’t use it this time)
Blend and serve. Will thicken up so you might need more water if you use it the next day.
For this recipe I massaged it into raw kale and served it up as a salad. It is so delicious your brain won’t even know you are eating kale!
During a hearing that lasted more than eight hours, Massachusetts residents urged state lawmakers not to eliminate religious exemptions from school vaccine mandates and not to allow minor children to be vaccinated at school without the consent of a parent.
The state’s Joint Committee on Public Health last week heard public testimony on several bills, including bills (#2554 in the House and #1557 in the Senate) that would eliminate religious exemption for school-required vaccines, and a bill (#1618 in the Senate) that would, among other things, allow minors to consent to vaccination without parental consent or knowledge — regardless of age or mental capacity.
The committee is expected to vote on the bills soon.
Candice Edwards, executive director of Health Action Massachusetts, one of the many Massachusetts residents who testified in opposition to the bills, told The Defender that for decades, Massachusetts residents have relied on the state’s religious exemption to make “deeply personal, value-based decisions about their children’s health.”
“Taking that away would force many to choose between violating their conscience or losing access to school, childcare and even college,” Edwards said.
Children’s Health Defense CEO Mary Holland, who attended the hearing remotely, said, “Massachusetts’ efforts smack of politics, not common sense or public health. Massachusetts should follow the lead of 46 states that successfully balance religious rights with public health.”
Michael Kane, founder of Teachers for Choice, who attended the hearing remotely and will interview Edwards about the bills on Tuesday’s episode of Good Morning CHD, said he was “very impressed” with the response from Massachusetts citizens. He estimated that over 90% of the testimony delivered at the hearing urged support for medical freedom, parental and religious rights.
Edwards agreed. “We showed up as parents, grandparents, immigrants, doctors, scientists, educators and faith leaders. Voices from every background — across faiths, ethnicities, and life experiences — stood united.”
She added:
“This fight is not just about opposing vaccines — it’s about preserving parental rights, religious liberty and equal access to education for all families…That’s why our grassroots coalition is growing stronger every day.
“Moms, dads, LGBTQ individuals, those with disabilities and first-generation Americans all came forward to show that this issue doesn’t just affect a few — it affects all of us.”
In addition to voicing opposition to the bills that threatened religious exemptions and parents’ rights, citizens voiced support for a measure (#2541 in the House and #347 in the Senate), which would preserve existing law governing religious exemptions for school-required vaccines.
According to Health Action Massachusetts, the measure would also broaden and clarify the criteria doctors can use when considering medical exemptions for school attendance, and protect doctors from professional repercussions for issuing medical exemptions.
Here’s what the Massachusetts bills would do
The bills that threaten religious exemptions — House bill 2554 and Senate bill 1557 — have different titles but identical text. According to Edwards, the measure would eliminate religious exemptions for school-required vaccines, leaving only medical exemptions.
“The bills also mandate schools to report immunization data to the Department of Public Health, and would allow the Department of Public Health to publish school-level data on vaccination and exemption rates,” Edwards said.
She said Senate Bill 1618, “An Act Promoting Community Immunity,” is a roughly nine-page bill that is “complicated, coercive and deeply harmful — not just to students, but also to schools, families and doctors.”
Holland noted that a more accurate title for the bill would be the “community coercion” bill rather than the “community immunity” bill.
The bill, which would apply to public and private K–12 schools, childcare centers, preschools, summer camps, after-school programs and colleges, claims to improve immunization reporting — “but it goes far beyond that,” Edwards said.
According to Edwards, here is what the Community Immunity Act would do:
Allow minors, regardless of age or mental capacity, to consent to vaccines and other “preventative care” without a parent’s knowledge or consent.
Require parents to apply for state approval every year for both religious and medical exemptions — separately for each school or program their child attends.
Offer no appeal process if an exemption is denied, leaving families with no recourse.
Force doctors to sign off on all exemption forms, including religious ones, potentially leading them to stop seeing families altogether.
Limit medical exemptions to only a very narrow list of conditions, making it nearly impossible for some medically fragile children to qualify.
Give the Department of Public Health authority to mandate vaccines not recommended by the CDC, with no legislative approval required.
Label schools or programs as “Elevated Risk” if they fall below state-set vaccination rates — even if there’s no outbreak or public health emergency.
Require those “Elevated Risk” schools to send public notices home to parents, and give the health department the power to exclude healthy, unvaccinated children from attendance.
Raise serious concerns about privacy, equity, and discrimination, particularly in small schools and minority communities more likely to be targeted or labeled.
Allow private daycares, schools, and colleges to deny religious exemptions entirely and require additional vaccines — such as COVID-19, flu, or HPV — even if the state hasn’t mandated them.
‘The medical freedom vote has changed the political landscape’
Kane noted that the committee chairman listened remarkably well to the eight hours of testimony — something that didn’t happen in past years, he said.
Now, with Robert F. Kennedy Jr. serving as U.S. Health and Human Services Secretary, politicians are seeing that “the medical freedom vote has truly changed the political landscape,” Kane said.
He added:
“I think Massachusetts is very aware there’s a microscope on them and that if they’re going to try to pull this off [by repealing religious exemptions and undermining parents’ rights], they better dot their I’s and cross their T’s.
“All eyes are on Massachusetts right now — just as all eyes were on Hawaii a few months ago.”
Residents in Hawaii recently killed a bill that included a provision that would have removed residents’ right to religious exemptions from vaccines.
Kane said he was “very encouraged” by the grassroots action on behalf of medical freedom in Massachusetts. The medical freedom movement “has become much more of a fine-oiled machine and is able to react and respond to these things, both locally and nationally. So despite it being hard times for Massachusetts right now, I am optimistic.”
Post-COVID there’s scant public support for vaccine mandates
Holland, who lives in New York where religious exemptions were repealed in 2019, said she has witnessed what happens when a state repeals religious exemptions.
Roughly 26,000 New York children lost their rights to religious exemptions in June 2019, Holland said. “These families were confronted with incredibly difficult decisions that completely disrupted their lives — they had to move to a state with greater religious Freedom. Or take on homeschooling. Or vaccinate children in a rushed manner to keep them in school.”
Holland said it was heartbreaking to watch families move all across the country, “leaving loved ones, businesses and strong community ties.” But even more heartbreaking are the cases of children who were ‘caught up’ on their shots and suffered severe medical injuries,” she added.
Holland said the pharmaceutical industry stands to benefit from vaccine mandates. However, post-COVID, there is little public support for vaccine mandates, she said. “Polling data makes this abundantly clear,” she said.
U.S. Secretary of Health and Human Services (HHS) Robert F. Kennedy Jr. announced late today that the HHS is retiring all 17 members of the Centers for Disease Control and Prevention’s (CDC) vaccine advisory committee.
Kennedy announced the move in an op-ed in The Wall Street Journal. “Today, we are taking a bold step in restoring public trust by totally reconstituting the Advisory Committee for Immunization Practices (ACIP),” he wrote.
Kennedy noted that some of the current ACIP members were appointed in the final moments of the Biden administration. “Without removing the current members, the current Trump administration would not have been able to appoint a majority of new members until 2028,” he wrote.
The ACIP committee is responsible for shaping U.S. vaccine policy by issuing recommendations that become official CDC policy once adopted by the CDC director.
The committee decides which vaccines should be recommended to the public, who should take them and how often — recommendations the CDC typically rubber stamps.
However, most members have financial ties to pharmaceutical companies marketing vaccines, or have worked with public health agencies to promote controversial vaccines, including the COVID-19, RSV and HPV shots.
These problems have plagued the committee for decades. A 2000 investigation by the U.S. House of Representatives found that enforcement of conflict-of-interest rules was “weak-to-nonexistent.” A 2009 HHS inspector-general report made similar findings, Kennedy wrote.
Investigations by The Defender in 2021 and 2024 also found that most committee members had direct ties to pharmaceutical companies.
Kennedy wrote that the committee has “never recommended against a vaccine — even those later withdrawn for safety reasons. He said the committee has failed to “adequately scrutinize” vaccines for babies and pregnant women.
“A clean sweep is needed to re-establish public confidence in vaccine science,” Kennedy wrote. “In the 1960s, the world sought guidance from America’s health regulators, who had a reputation for integrity, scientific impartiality and zealous defense of patient welfare. Public trust has since collapsed, but we will earn it back. “
According to an HHS press release, 13 of the 17 sitting ACIP members were appointed in 2024. The release stated, “The prior administration made a concerted effort to lock in public health ideology and limit the incoming administration’s ability to take the proper actions to restore public trust in vaccines.”
STAT News also reported at the time that the appointments were a move by the Biden administration to stack the committee, intended to “insulate the scientific integrity of the panel from the incoming administration.”
ACIP’s next meeting is scheduled for June 25-June 27 at the CDC headquarters in Atlanta, the press release said.
Medical freedom became a rallying point for groups across the political spectrum, especially those opposing government mandates and expressing broader distrust of federal health agencies during COVID-19. The medical freedom movement is not just about healthcare; it is about civil liberties, government authority, and the role of science in policymaking.
Before COVID-19, the term anti-vaxxer was targeted towards people who are against all vaccines. Targeted as a way to delegitimize their complaints and observations, by personally delegitimizing them. More PsyWar. But times have changed. The defamatory attack has become a badge of honor.
