In today's episode, we interview Dr. Casey Means, co-founder of the Metabolic Health company, Unlock Levels. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. We discuss how to holistically look at glucose levels and insulin to optimize health potential, maximize fat loss, and strengthen immune health.
1:21 Welcome to the show!
2:15 Dr. Casey Means’ Bio
3:12 Welcome Dr. Casey!
4:23 CGMs & metabolic health
5:17 The varying spectrum of Metabolic Dysfunction
6:59 How Glucose COULD vs SHOULD respond to food
8:54 Why so many people don’t know they have Pre-Diabetes & how to test
10:24 Why Pre-Diabetes is under-diagnosed
11:30 The ranges we should be aiming for
11:54 STUDY: Optimal glucose ranges
14:38 “Normal” vs “Optimal” lab ranges
14:58 Researcher Todd Rose: “End of Average” book
16:18 Behaviors leading to chronic disease
16:54 Benefits of wearables for personalized healthcare
19:17 There is no one-size-fits-all approach
19:43 STUDY: Personalized nutrition & glycemic variability
21:20 Oatmeal marketed as “heart healthy”
22:38 Glycemic Index & Load myth
24:54 Assessing the Gut Microbiome
26:09 DayTwo stool analysis
27:59 Probiotic to lower HbA1c
30:14 Dietary changes for the gut microbiome + probiotics
32:37 The ideal 24-glucose & insulin picture
35:27 Glucose & Inflammation
35:49 Glycation problems
36:44 Oxidative-stress & Free Radicals
387:54 “Hills vs Mountains”
38:22 What’s considered ‘normal’ (see Levels blog)
40:55 “Reactive Hypoglycemia”
42:10 Why we can’t burn fat!
43:21 The MYTH about eating breakfast
44:20 STUDY: Time-Restricted Feeding
46:15 Lauren’s experience with snacking
47:33 Using Biofeedback & tech
48:32 Tracking glucose levels during sleep
49:57 CGM recommendations overnight
51:19 STUDY: Fasting glucose & disease risk
52:31 Pressure-induced sensor error
55:20 The impact of exercise
59:15 STUDY: Benefits of walking on glucose
1:01:42 The impact of hormetic stressors
1:02:30 Working out in a fasted state
1:06:15 Carb cycling & Fat adaptation
1:08:10 The future of CGMs
1:09:55 Risk factors for common diseases
1:13:58 Risks for COVID mortality
1:15:44 Her one piece of advice
1:17:41 Where you can find Dr. Casey
1:19:02 Thanks for tuning in!
RESOURCES:
Unlock Levels:
IG: https://www.instagram.com/unlocklevels/
Twitter: https://twitter.com/unlocklevels
Dr Caseys Kitchen:
IG: https://www.instagram.com/drcaseyskitchen/
Twitter: https://twitter.com/DrCaseysKitchen
Fasting Apps: Zero & Life:
STUDIES & ARTICLES:
HVMN Carb Cycling article for Athletes
Personalized Nutrition by Prediction of Glycemic Responses
Contextualising Maximal Fat Oxidation During Exercise
Breaking Prolonged Sitting Reduces Postprandial Glycemia in Healthy, Normal-weight Adults
Creating an Optimal Diet by Tracking Glucose with a Continuous Glucose Monitor (CGM)
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