Dr. Casey Means, a Stanford-trained physician and co-founder of the metabolic health company Levels, advocates for a holistic approach to health that focuses on metabolic function rather than just treating symptoms. Her weight loss program, detailed in her book "Good Energy: The Surprising Connection Between Metabolism and Limitless Health," emphasizes the importance of exercise, a nutritious diet, and adequate sleep to support metabolic health.
Understanding Metabolic Dysfunction
Means highlights that the majority of Americans suffer from some form of metabolic dysfunction. This concept is supported by a 2022 study in the Journal of the American College of Cardiology, which found that only 6.8% of 55,000 Americans assessed were metabolically healthy. Metabolic dysfunction is at the root of many chronic diseases and symptoms, affecting how our bodies and cells produce energy.
Means uses the analogy of a tree to explain this concept. Metabolic dysfunction is the trunk, and the branches are the various symptoms and diseases like type 2 diabetes, obesity, Alzheimer’s, dementia, cancer, and chronic kidney disease.
The Role of Mitochondria
Mitochondria, the powerhouses of our cells, play a central role in energy production. A well-functioning mitochondria means a well-powered cell. Mitochondrial dysfunction leads to underpowered cells, resulting in organ dysfunction, disease, and various symptoms.
Several factors contribute to mitochondrial dysfunction:
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- Food patterns: A diet consisting of 70% ultra-processed, industrially-manufactured, and nutrient-depleted foods with synthetic additives deprives cells of essential nutrients.
- Sleep: Insufficient quantity, quality, and consistency of sleep.
- Movement patterns: A sedentary lifestyle, despite investments in exercise, hinders the body's ability to effectively use glucose.
- Emotional health and stress: High cortisol levels can cause the body to retain fat tissue.
- Relationship with light and temperature.
- Exposure to toxins.
Casey Means' Personal Journey and Insights
Means' journey through the medical profession led her to question the system's approach to chronic diseases. She became disillusioned with medicine’s failure to adequately address the most pressing and pervasive causes of disease, and eventually left surgery to practice functional medicine. Her experiences, including her mother's struggle with metabolic issues and cancer, fueled her determination to empower individuals to take control of their health.
She founded Levels, a company that uses continuous glucose monitors to help people track their metabolic health. This technology allows individuals to see how their bodies respond to different foods and lifestyle choices, providing valuable insights for making informed decisions.
Practical Steps to Improve Metabolic Health
Means offers several simple steps that people can implement immediately to improve their metabolic health:
- Assess Basic Metabolic Biomarkers: Get a comprehensive understanding of your current health status by checking fasting glucose, triglycerides, HDL cholesterol, hemoglobin A1C, waist circumference, and blood pressure during an annual physical.
- Focus on Whole, Unprocessed Foods: Transform your biomarkers in just six weeks by prioritizing high-quality, nutrient-dense foods. Ignore dietary dogma and concentrate on nourishing your body with whole, unprocessed options.
- Increase Daily Movement: Incorporate at least 7,000 to 10,000 steps into your daily routine. Set reminders on your phone to take short walks every 30 to 45 minutes, integrating movement into the fabric of everyday life.
- Recheck Biomarkers: After six weeks to two months of implementing these changes, recheck your biomarkers to assess progress and make further adjustments as needed.
The Importance of Addressing the Root Cause
Means emphasizes the importance of addressing the root causes of health problems rather than just managing symptoms. The current healthcare system, she argues, is incentivized to treat sickness rather than promote wellness. This creates a situation where doctors are often blind to the underlying issues driving chronic diseases.
By understanding basic biomarkers and paying attention to symptoms, individuals can become more informed about their health and make choices that support their well-being. Means encourages people to trust themselves and their ability to interpret their body's signals.
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The Role of Insulin and Blood Sugar
Means stresses the importance of regulating blood sugar levels and controlling insulin to maintain healthy insulin sensitivity. High insulin levels block fat burning and contribute to excess weight. Keeping glucose stable and low helps lower insulin levels, improve insulin sensitivity, and unlock fat burning.
She also notes that stable glucose levels can improve mood, energy, and cognitive function. Variability in glucose often maps to variability in our day-to-day experience.
Time-Restricted Feeding and Intermittent Fasting
Means discusses the benefits of time-restricted feeding or intermittent fasting, which involves eating within a shorter window of time each day. This practice allows for longer periods when insulin and glucose levels are low, promoting fat burning and improving metabolic health.
Challenging the Calorie-In, Calorie-Out Model
Means challenges the traditional calorie-in, calorie-out model of weight loss, arguing that it is not sustainable. She highlights the importance of the hormonal aspect of weight loss, noting that calories that stimulate an insulin response have a different effect on the body than those that don't.
The Missing Piece: Food Education
Means believes that food education is a crucial missing piece in the puzzle of health and wellness. She shares her personal experience of struggling with weight and health issues as a child, and how a lack of knowledge about the impact of processed foods contributed to her problems.
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A Holistic Approach to Weight Loss
Means emphasizes that weight loss is complex and should be addressed from a holistic perspective. She encourages individuals to consider the physical, mental, and emotional aspects of their health, rather than focusing solely on the physical body.
She also highlights the importance of self-trust and self-love in achieving sustainable weight loss. Addressing self-sabotage patterns and exploring the underlying reasons for weight gain can be essential steps in the journey.