Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
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Dr. Casey Means
- Dr. Casey Means is a world-renowned expert in metabolic health.
- She received her undergraduate and medical degrees from Stanford University.
- Mitochondria are involved in energy production within cells.
- Proper mitochondrial function is essential for body composition, physical and mental energy, and regulating hormones and blood sugar.
- Exercise, sleep, nutrition, and certain micronutrients can impact mitochondrial and metabolic health.
- Mitochondrial inflammation and reactive oxygen species can contribute to obesity.
- Managing these factors can reverse obesity, diabetes, and enhance overall health.
- Prioritize simple exercises like walking, sleep, and more vigorous exercise.
- Focus on nutrition, including types of foods, timing of food intake, and food quality.
- Consume specific micronutrients that support mitochondrial and metabolic health.
- Manage mitochondrial inflammation and reactive oxygen species to improve metabolic health.
- Dr. Casey Means' new book, "Good Energy: The Surprising Connection Between Metabolism and Limitless Health," provides valuable insights into metabolic health.
Sponsors: Maui Nui, Eight Sleep & AeroPress
- Dr. Casey Means hosts a podcast that provides free science-related information to the public, separate from his teaching and research roles at Stanford.
- Sponsors of the podcast include Maui Nei Venison, which offers high-quality venison products with an excellent protein-to-calorie ratio, Eight Sleep, which produces smart mattress covers that regulate temperature to optimize sleep quality, and Aeropress, a coffee maker known for brewing the perfect cup of coffee quickly and without bitterness.
- Dr. Means is a health expert focused on improving metabolism, hormone regulation, and blood sugar control, emphasizing the significance of a healthy lifestyle that includes proper nutrition, exercise, and stress management.
- Dr. Means' approach to health and wellness is grounded in scientific research and evidence-based practices, impacting individuals in the USA, Canada, and over 60 other countries worldwide.
Metabolism, Metabolic Dysfunction, Medicinal Blindspot
- Metabolism is the process of converting food energy into human energy and is the foundation of overall health.
- When metabolism is not functioning properly, it leads to various symptoms and dysfunctions in different cell types.
- The current healthcare system focuses on treating downstream symptoms of metabolic dysfunction rather than addressing the underlying root cause, resulting in a chronic disease epidemic and reduced life expectancy.
- Many individuals are affected by metabolic dysfunction, which can be compared to an assembly line producing faulty automobiles.
- To improve overall health outcomes, a focus on metabolic function as the center of the healthcare system is necessary.
- Individuals should take proactive steps to enhance their metabolic health by understanding the root causes of metabolic dysfunction and making appropriate lifestyle changes.
Trifecta of Bad Energy
- Mitochondrial dysfunction, caused by modern environmental changes such as processed food, lack of sleep, reduced movement, increased stress, and exposure to toxins, leads to various health conditions.
- Chronic diseases like sinusitis, arthritis, Alzheimer's, diabetes, obesity, and erectile dysfunction are often linked to dysfunctional mitochondria.
- Treating downstream symptoms of these conditions is ineffective and costly as it does not address the root cause.
- Mitochondrial dysfunction initiates the cell danger response, releasing extracellular ATP and triggering an innate immune response, leading to chronic inflammation and oxidative stress.
- Tools and tests are available to assess metabolic health and provide insights into inflammation, oxidative stress, and mitochondrial dysfunction, allowing for targeted improvements.
Western Living, United States, Specialization & Medicine
- The US has the worst chronic disease rates and the lowest life expectancy among high-income countries.
- The US spends twice as much on healthcare as the second-highest spending country.
- Siloing conditions into different specialties is profitable, leading to over-diagnosis and over-treatment.
- 75% of American adults are overweight or obese.
- 50% of American adults have pre-diabetes or type 2 diabetes.
- 30% of teens have pre-diabetes.
- 40% of Americans have a mental health diagnosis.
- Cancer cases are set to reach 2 million in 2024, the highest ever recorded.
- Alzheimer's, fat liver disease, and autoimmune diseases are all skyrocketing.
- Infertility rates are increasing rapidly.
- All of these diseases are linked to metabolic dysfunction caused by our environment.
Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
- Metabolic issues arise from inefficient mitochondria, leading to excess fat storage and downstream health problems.
- Insulin resistance occurs when mitochondria can't convert energy efficiently, causing cells to block glucose uptake and store it as toxic fats.
- To improve metabolic capacity, we should promote mitophagy (recycling old mitochondria), mitochondrial biogenesis (creating new mitochondria), increase individual mitochondria's oxidative capacity, and enhance mitochondrial fusion (forming efficient chains of mitochondria).
- Simple habits like endurance exercise, high-intensity interval exercise, resistance training, and walking more than 7,000 steps daily can improve mitochondrial function and overall health.
- Walking acts as a glucose disposal signal, aiding the body in removing glucose from the bloodstream.
Sponsor: AG1
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- AG1 provides vitamins, minerals, adaptogens, and micronutrients that may be lacking in a whole food diet.
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Tools: Walking & Glucose; Frequent Movement
- Regular short walks throughout the day, even for just a few minutes, can significantly improve glucose disposal and mitochondrial function.
- Aim for at least three short walks per day, but more is beneficial.
- Walking 7,000 to 12,000 steps per day has been associated with a 50% to 70% lower risk of all-cause mortality.
- Muscle contraction, such as walking or doing squats, stimulates glucose channels to move to the cell membrane, allowing glucose to be processed by the mitochondria.
- Regular muscle contraction throughout the day is more effective in improving metabolic health than a single intense workout.
- Short movement breaks throughout the day, even for just 2 minutes every 30 minutes, can significantly improve glucose and insulin levels, and overall metabolic health.
- Rebuilding constitutive movement into daily life, such as taking a short walk after a meal, can drastically reduce the glucose response and has additional benefits like reducing anxiety and stress.
Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
- Different types of exercise have varying effects on mitochondrial function and biogenesis.
- Endurance exercise promotes mitochondrial biogenesis, while high-intensity interval training enhances mitochondrial fusion.
- Resistance training increases muscle mass, which demands more mitochondria.
- The basic physical activity guidelines for Americans recommend working every major muscle group three times a week, engaging in 75 to 150 minutes of moderate activity, or 75 minutes of strenuous activity per week.
- Walking at least 7,000 steps daily is advised for additional health benefits.
- Under-desk treadmills are an effective tool for increasing daily activity and improving overall health.
- Starting with 5 minutes and gradually extending the duration can help establish a habit of using the treadmill desk.
- Even at a slow speed of 1 mile per hour, 2-3 hours on the treadmill desk can accumulate 6,000-8,000 steps.
- Incorporating short walks throughout the day can further boost daily step count.
- Regular movement is crucial for maintaining good health, and under-desk treadmills offer an accessible and affordable way to integrate it into a daily routine.
Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
- Solus push-ups, which involve raising the heels while seated, have been found to disproportionately use blood glucose and positively impact metabolism and blood glucose utilization.
- Non-exercise activity thermogenesis (NEAT) refers to the calories burned through fidgeting and moving around, and it is beneficial for weight management and overall health.
- NEAT is a potential intervention for the obesity epidemic as it stimulates the body to stay metabolically active throughout the day.
- Modern lifestyles have significantly reduced movement compared to pre-industrial times, emphasizing the importance of incorporating movement into daily life.
- Simple lifestyle changes such as walking more and increasing movement throughout the day can prevent chronic diseases and promote overall well-being.
- Simple habits that are known to be healthy fundamentally improve cellular biology, positively impacting mitochondria, oxidative stress, and inflammation.
Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
InsideTracker
- InsideTracker is a personalized nutrition platform that analyzes data from blood and DNA to help users understand their bodies and reach health goals.
- It provides information about lipid levels, hormone levels, and metabolic factors, along with actionable items to optimize these levels.
- InsideTracker Pro enables coaches and health professionals to provide premium and personalized services using InsideTracker's analysis and recommendations.
- To try InsideTracker, visit insidetracker.com/huberman for a 20% discount on any plan.
- Dr. Casey Means is a physician, scientist, and entrepreneur who specializes in metabolic health, hormone optimization, and longevity.
- He is the founder of the Means Method, a comprehensive approach to health and wellness that focuses on optimizing metabolism, hormones, and blood sugar regulation.
- The Means Method is based on the principles of functional medicine, which focuses on identifying and addressing the root causes of health problems rather than just treating symptoms.
- It involves a combination of lifestyle changes, nutritional interventions, and targeted therapies to optimize health and well-being.
- Nutrition: Focuses on a whole-foods, nutrient-dense diet that supports metabolic health and hormone balance.
- Exercise: Includes both cardiovascular exercise and resistance training to improve insulin sensitivity, build muscle mass, and support overall health.
- Sleep: Emphasizes the importance of quality sleep for hormone regulation, cellular repair, and overall well-being.
- Stress Management: Incorporates techniques such as meditation, mindfulness, and deep breathing to reduce stress and improve overall health.
- Supplementation: Uses targeted supplements to support specific health goals and address nutrient deficiencies.
Benefits of the Means Method:
- Improved metabolism and weight management
- Balanced hormones and reduced symptoms of hormonal imbalances
- Stabilized blood sugar levels and reduced risk of type 2 diabetes
- Increased energy and vitality
- Improved mood and cognitive function
- Enhanced athletic performance and recovery
- Reduced risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders
Conclusion:
- Dr. Casey Means' Means Method provides a comprehensive approach to health and wellness by optimizing metabolism, hormones, and blood sugar regulation.
- By combining lifestyle changes, nutritional interventions, and targeted therapies, the Means Method can help individuals achieve optimal health and well-being.
Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
- Key blood tests for assessing overall health include fasting glucose, fasting triglycerides, HDL cholesterol, hemoglobin A1c, total cholesterol, waist circumference, and blood pressure.
- These biomarkers indicate metabolic dysfunction, affecting most American adults.
- Optimal metabolic health is rare, with only 6.8% of Americans achieving it.
- Key biomarkers of metabolic health are waist circumference, blood pressure, and hemoglobin A1c.
- High triglycerides and fasting glucose levels, even within the normal range, can signal underlying metabolic dysfunction and insulin resistance.
- Hemoglobin A1c measures average blood sugar levels over 9 to 120 days.
- Insulin resistance elevates insulin levels, reducing nitric oxide production and impairing blood vessel function.
- Basic biomarkers like glucose, triglycerides, hemoglobin A1c, and blood pressure provide insights into cellular health and mitochondrial function.
- These markers can be improved to healthy or even fantastic ranges within a short period.
Navigate Medical System & Blood Tests, Consumer Lab Testing
- Basic blood tests, such as apoB, uric acid, fasting insulin, HOMA-IR, hsCRP, liver function test, and GGT, can reveal mitochondrial dysfunction, oxidative stress, and chronic inflammation.
- Direct-to-consumer lab testing companies offer affordable biomarker testing, eliminating the need to argue with doctors for information.
- Regular biomarker testing allows individuals to determine what health strategies work best for them.
- Optimal biomarkers and feeling incredible indicate fundamentally healthy cellular function, regardless of the specific diet or exercise regimen followed.
- People are now including health metrics, such as biomarkers, in their before-and-after diet and exercise photos on social media, inspiring a more scientific approach to health and fitness.
Tool: Environmental Factors; Food, Life as a Process
- The Seven Pillars of Optimal Metabolic Health are: food, sleep, movement, emotional health, toxins, relationship with light, and relationship with temperature.
- Food is a crucial pillar that most people get wrong and need to correct to improve metabolic health.
- Food is the molecular building block of the body and the cell signaling functional molecules that tell our cells what to do.
- The microbiome, a collection of microorganisms in our bodies, acts like a pharmacy, producing molecules that impact our health.
- Food, while providing calories, also carries molecular information that significantly affects cellular health.
Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
- Prioritize nutrient-rich, unprocessed whole foods over calorie counting to improve metabolic health and overall well-being.
- Processed and ultra-processed foods lack essential nutrients and can lead to overeating, weight gain, and chronic diseases.
- A study by Kevin Hall demonstrated that consuming ultra-processed foods resulted in increased calorie intake and weight gain compared to unprocessed foods.
- A healthy diet should include fiber, Omega-3s, adequate healthy protein, probiotics, and high antioxidant sources.
- Metabolism, hormone regulation, and blood sugar regulation are crucial for maintaining overall health.
- Improving metabolism can aid in fat burning, boosting energy levels, and reducing the risk of chronic diseases.
- Balancing hormones can regulate mood, enhance sleep, and improve reproductive health.
- Stabilizing blood sugar levels prevents energy spikes and crashes, leading to sustained energy and reduced cravings.
- Adopting a healthy lifestyle that includes a balanced diet, regular exercise, and stress management positively impacts metabolism, hormone regulation, and blood sugar control.
Ultra-Processed Foods: Brain & Cellular Confusion
- The brain's hunger and satiety circuits primarily drive us to seek amino acids for metabolic processes and tissue repair.
- A highly processed diet confuses the brain's hunger and satiety circuits because it provides taste, calories, and macronutrients without the corresponding micronutrients and amino acids.
- Eating natural, unprocessed foods allows for intuitive self-regulation of hunger and satiety.
- Processed foods cause mass cellular confusion and chronic inflammation in the body, leading to insatiable hunger and chronic diseases.
- Processed foods act as a variable reward, triggering the dopamine motivation pathway in the brain and making it difficult to stop eating.
Tools: Control Cravings, GLP-1 Production, Microbiome Support
- Nutrient-sensing cells in the small intestine produce satiety hormones when stimulated by nutrients, but processed foods lack these nutrients.
- Increasing GLP-1 levels can be achieved by increasing the number of L cells, enhancing GLP-1 production per L cell, or inhibiting GLP-1 breakdown.
- Fiber, fermented foods, polyphenols, and ginseng can stimulate the production of L cells and GLP-1 secretion.
- Protein, especially valine and glutamine, as well as certain foods like black beans, Mexican oregano, rosemary, guava, berries, cranberries, peppers, and Swiss chard, can also stimulate GLP-1 secretion.
- A diet rich in nutrient-dense whole foods, including lean protein, fruits, vegetables, spices, and herbs, can promote satiety and reduce cravings, leading to successful weight loss and maintenance.
Ozempic, GLP-1 Analogs; Root Cause & Medicine
- GLP-1 analogs like OIC are expensive medications used as appetite suppressants and are being increasingly prescribed, with over 20 million prescriptions in the US last year.
- The pharmaceutical industry is pushing to classify obesity as a genetic and chronic disease to increase insurance coverage for GLP-1 analogs, potentially making it the highest-grossing medication in history.
- GLP-1 analogs do not address the root cause of chronic illnesses, which is mitochondrial dysfunction caused by the toxic environment we live in.
- Simple habits like eating real food, moving, walking, and getting sunlight can significantly improve mitochondrial capacity and overall health.
- GLP-1 analogs may be an option for those who have struggled with weight management due to various challenges, but they should be combined with lifestyle changes for long-term success.
- The medicalization of chronic issues through pharmaceuticals has not been successful in reducing their rates, as evidenced by the continued prevalence of depression, type 2 diabetes, and obesity despite the widespread use of SSRIs, metformin, and OICs.
- The root cause of chronic conditions needs to be addressed through multimodal gentle nudges in daily life habits and environment, rather than relying solely on medication.
Tool: Deliberate Cold & Heat Exposure, Brown Fat
- Cold exposure stimulates mitochondria to work harder, improving metabolism, hormone regulation, and blood sugar control.
- Reduced body temperature can indicate mitochondrial dysfunction and decreased energy production.
- Cold exposure promotes brown fat, which is metabolically active and helps regulate body temperature.
- Heat exposure activates heat shock proteins, improving metabolic health and antioxidant defenses.
- Deliberate cold exposure, though uncomfortable, can be beneficial for metabolic health.
- Light and temperature are linked, with longer days and higher temperatures promoting brown fat activity.
Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
- Compressing eating windows to 6-8 hours during the daytime can enhance metabolic health by lowering glucose and insulin levels.
- Intermittent fasting (time-restricted feeding) may have benefits, but a study suggesting increased cardiovascular risk in a 6-hour feeding window lacks peer review and is still in abstract form.
- The average American has 11 eating events per day and 50% eat over a 15-hour window, potentially contributing to metabolic health issues.
- Processed foods, prevalent in grocery stores, hinder the body's ability to burn fat due to their high content of refined sugars and grains.
- Fasting can improve metabolic health but should be introduced gradually to avoid stress on the body.
- Eating earlier in the day, around 9:30 am, leads to lower glucose and insulin responses compared to eating the same meal later in the evening at 8:30 pm.
- Melatonin, secreted as we approach sleep, may impair insulin sensitivity, making it less effective at absorbing glucose from meals consumed later at night.
- Consuming carbohydrates later in the day can help reduce carbohydrate cravings, especially after resistance training to replenish glycogen stores.
- Eating high-quality foods is crucial for overall health, while processed foods should be limited.
- Dr. Casey Means offers insights on improving metabolism, hormone regulation, and blood sugar regulation for better health.
Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
- Continuous blood glucose monitoring provides insights into how diet and lifestyle choices affect the body.
- Certain foods, like grapes, can cause blood sugar spikes.
- The French method of eating (soup, entree, salad) results in steadier and lower glucose rise compared to other meal orders.
- Saunas may temporarily raise blood sugar due to dehydration or sensor inaccuracy.
- Sufficient dietary fat, especially olive oil, can help reduce blood glucose spikes.
- Adding fiber-rich foods like basil seeds, chia seeds, hemp seeds, or flax seeds to meals can lower glucose excursions by slowing glucose absorption.
- The purpose of glucose monitoring is to gain curiosity and understanding of how different dietary and lifestyle strategies affect blood glucose, not to manipulate the system for flat glucose levels.
- Keeping blood sugar levels healthy throughout life, avoiding spikes, and maintaining insulin sensitivity is crucial for longevity and preventing diabetes.
- Glucose monitoring over time is more valuable than a single annual snapshot.
- Early prediction of metabolic disease can be done by observing how long it takes for glucose levels to come down after a meal.
- In a healthy body, glucose should spike and come down within 45 minutes to 2 hours after the last bite of a meal.
- Elevated glucose levels for more than 2-3 hours could indicate insulin resistance.
- A low area under the curve (AUC) of a glucose spike indicates a quick return to normal glucose levels, while a high AUC is associated with insulin resistance.
Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
- Glycemic variability (GV), measured by continuous glucose monitoring (CGM), indicates the spikiness of glucose curves and is associated with adverse metabolic biomarkers even in non-diabetic individuals.
- CGM can detect glucose dysregulation patterns missed by standard tests, such as the dawn effect (glucose rise upon waking), which is linked to insulin resistance and stress.
- CGM helps identify foods that cause glucose spikes, including some perceived healthy options like sweetened green juice and instant oatmeal.
- Glucose spikes and crashes negatively impact health, particularly in menopausal women due to decreased estrogen levels.
- Personalized nutrition is crucial as individuals have different glycemic responses to the same foods.
- Sustained glycemic variability over time is detrimental to health.
- Lifestyle strategies like improved sleep, post-meal walks, resistance training, cold plunging, and breathwork can help manage glucose spikes.
- High-carb, high-starchy foods cause significant glucose spikes followed by crashes, leading to reactive hypoglycemia and increased carb cravings.
- Reducing the extent of glucose spikes aids in managing cravings and promoting overall well-being.
- CGM provides valuable insights into glucose patterns, energy levels, and cravings, empowering individuals to make informed dietary choices.
Sleep; Continuous Monitoring & Biomarkers
- Sleep, particularly the last few hours, is essential for regulating blood glucose levels and metabolism.
- Continuous glucose monitors (CGMs) can track blood glucose levels and other analytes like hormones, lipids, ketones, lactate, and alcohol.
- Continuous monitoring allows individuals to understand how their environment affects their biology and make informed choices to enhance cellular health.
- Dr. Casey Means stresses the significance of proactive healthcare and expresses enthusiasm for future advancements in health and wellness.
- The discussion will center on optimizing metabolism, hormone regulation, and blood sugar control.
Mindset & Safety, Stress & Cell Danger Response
- Mindset, psychology, and our relationship with fear and control significantly impact metabolic health.
- Stress and loneliness negatively affect mitochondrial function and increase the risk of chronic diseases.
- Continuous exposure to fear-inducing media disrupts cellular metabolism and promotes a state of defense and threat response.
- Creating a sense of safety in the body is crucial for metabolic health and can be achieved by addressing unresolved childhood trauma, limiting fear-inducing media consumption, and addressing existential fears.
- Americans face mental health challenges due to various factors, including childhood trauma, fear of mortality, and a poor mental healthcare system.
- This diversion of resources in the mitochondria towards defense, threat, and alarm can lead to metabolic health issues.
- To address this, it is important to identify and address the true fear triggers in our lives and create a sense of safety in our minds and bodies, regardless of external circumstances.
Tool: Being in Nature, Sunlight, Fear
- Spending time outdoors can significantly improve metabolic health, reduce fear and anxiety, and regulate mitochondrial function.
- Nature teaches us about cycles and patterns, instilling a sense of harmony and abundance, and fostering a sense of responsibility towards the environment.
- Prioritizing outdoor time can lead to improved overall health and well-being, promoting a joyful health journey rooted in connection rather than isolation.
- Modern society often instills fear and a sense of loss of control, but nature provides a sense of safety and reduces anxiety, with benefits such as reducing myopia and improving overall health.
- Cellular biology, molecular biology, and macroscopic actions like walking, resistance training, cold exposure, sleep, and high-intensity interval training all play a role in improving health and can be integrated with connecting to nature.
- Dr. Casey Means is appreciated for taking a holistic approach to health, empowering individuals to take control of their well-being.
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- Dr. Casey Means is an expert in metabolic function.