The Hanoi salesman was shocked to discover his cholesterol level was over 8 mmol/l, far exceeding the safe threshold of 5.1 mmol/l. His triglyceride levels, indicating abnormal blood lipids, were also 150% higher than normal. "The doctor said my cholesterol levels resembled those of a 50-year-old, even though I'm only 27," Tuan recounted.

For the past year, Tuan had been rigorously following a 6-day-a-week gym routine, including heavy weightlifting, muscle isolation exercises, HITT, and cardio. He also consumed a variety of supplements, including whey protein, BCAA, and even unlabeled powders touted as imported goods.

Believing that "the more protein, the better for muscle growth," Tuan consumed 180-200g of protein daily, double the recommended amount. His diet was rich in red meat, eggs, and full-fat dairy. A few months later, although his physique improved, he began experiencing fatigue, skin breakouts, and difficulty concentrating.

"Tuan's excessive intake of animal protein, incorrect use of supplements, and overloaded training without sufficient recovery time led to liver and metabolic disorders. His body couldn't properly metabolize the accumulated fat, resulting in lipid disorders," explained Dr. Phan Thai Tan, Tuan's health coach. Dr. Tan adjusted Tuan's diet and prescribed medication.

Tuan's case is not unique. Huan, 28, a three-year gym enthusiast, suddenly experienced dizziness and rapid heartbeat while working. Suspecting low blood sugar, he drank some water and rested, but his condition didn't improve, forcing him to go to the hospital. Tests revealed high cholesterol, elevated liver enzymes, and signs of cardiac arrhythmia due to an electrolyte imbalance—all consequences of excessive supplementation and an exhausting training regimen.

Huan admitted to consuming at least 5 different supplements, working out twice a day even when tired or sleep-deprived, and eating a protein-rich diet heavy on red meat. He has now stopped training, is taking medication, and has completely overhauled his diet, reducing supplement intake.

A gym in Ho Chi Minh City. Illustration: Ngoc Ngan

Regular exercise improves cardiovascular health, increases muscle mass, and aids metabolism. However, many people overlook the risks of a diet high in animal protein, excessive supplement use, or improper dieting. These practices can elevate LDL (bad cholesterol) levels, according to Dr. Tan. Stress from overtraining also contributes to lipid disorders, especially in men under 40.

Many weight-gain and muscle-building products contain high levels of fat and cholesterol, promoting rapid weight gain but also inadvertently increasing LDL and triglyceride levels. Overuse of these products can overload the liver and kidneys, impacting lipid metabolism. Anabolic steroids hidden in some unregulated products can alter blood lipid structure, increase LDL, and accelerate atherosclerosis. Many believe that supplements alone are sufficient, neglecting vegetables, fruits, and fiber, leading to inefficient fat metabolism.

Red meat has higher saturated fat content than white meats like chicken and fish. Regular consumption can increase blood lipid levels, raising the risk of hypertension, heart attack, and stroke. Seafood also contains significant cholesterol and shouldn't be consumed in large quantities regularly. Some vegetable oils like coconut and palm oil are cholesterol-free but high in saturated fatty acids, unsuitable for those with heart conditions.

Studies have linked red meat consumption to blood sugar and insulin levels. According to Clevelandclinic, red meat's high saturated fat content can increase LDL cholesterol, the risk of lipid disorders, and the likelihood of developing cardiovascular disease. Research published on Medical News Today suggests that consuming 1.1 portions (170-210g) of red meat daily increases the risk of atherosclerosis-related heart disease by 22%. Consuming meat in all three meals daily increases this risk by 82%.

High cholesterol in gym-goers reduces training effectiveness, impedes blood circulation, limits oxygen and nutrient delivery to muscles, increases fatigue, and slows recovery. Long-term LDL cholesterol accumulation narrows blood vessels, raising the risk of heart attack and stroke, even in those with a toned physique.

Experts emphasize the importance of exercise in reducing LDL-C and increasing HDL-C, but caution against excessive training. Moderate and proper exercise is key. Scientific evidence suggests that the body burns fat most efficiently during rest and light activity, not during continuous high-intensity workouts.

Workouts should combine three elements: calorie burning through cardio and running; muscle strengthening through resistance training; and flexibility and endurance exercises like yoga. 4-6 hours of physical activity per week is recommended. Excessive exertion leads to fatigue and stress, negatively impacting overall health. Busy individuals can incorporate short bursts of activity throughout the day, such as brisk walking, cycling to work, or participating in a favorite sport.

Individuals with lipid disorders should consult their doctor before starting any exercise program. Those over 50 should avoid strenuous activity, stay hydrated during exercise, and wear comfortable clothing and shoes.

Thuy Quynh