Fidel, I thought you were a male; just wanted to be sure. As you're keenly aware, E4 males tend to be at higher risk of CAD; females at higher risk of dementia. I'm sorry about the loss of your parents, my friend.
Interesting older paper. You've probably seen other more recent ones that conclude the opposite
There is a lot we don't know about meal timing and health. For an E4s, eating often
may be abnormal from an evolutionary perspective. It could even prove disadvantageous in terms of metabolic flexibility. Fasting, for even as little as a 16 hour period, provides a period of autophagy and has been found to improve health indicators and counteract disease processes. It also allows your body to naturally transition (remain metabolically flexible) to a fat burning state where ketones provide energy. You could unwittingly be making yourself "fragile" by providing a constant steady supply of calories, especially glucose.
As I stated earlier, I think your numbers look great; especially your LDL-P. I'm just tossing out a few ideas to keep you uber-safe. In light of your somewhat higher A1c & glucose numbers and smaller particle sizes; it wouldn't hurt to consider checking your fasting insulin. You can order an online test for about $35. If that's also on the high side, adding more plant based MUFAs could bring those biomarkers to a less risky place. I'm sure you've read about the correlation between small particles and oxidized LDL; considered to be highly atherogenic.
We recently met with Dr. Ronald Krauss, who created LDL sub-fraction technology and the very creative terms "Pattern A" and "Pattern B"
He warned that paying attention to LDL particle numbers alone
was a mistake. He considered a low LDL-P, composed of primarily small particles, to be atherogenic...that might be especially true in the context of higher homocysteine and other inflammatory markers.
Many here have observed that E4 carriers must carefully balance lipids and glucose biomarkers. Think of each one as being at either end of a see-saw. As lipid bio-markers improve, our glucose bio-markers tend to worsen and vice versa. Our job is to carefully balance both; really hard. You're doing a great job. I just wanted to throw a few ideas out there for your consideration. Thanks again for sharing.