Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

In this episode, my guest is Dr. Casey Means, MD, a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, Good Energy. We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.

We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.

Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.

Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.

Articles

• Metabolic features of the cell danger response (Mitochondrion)
• Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study (JAMA Network Open)
• Association of Daily Step Patterns With Mortality in US Adults (JAMA Network Open)
• The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis (Sports Medicine)
• The energy expenditure of using a “walk-and-work” desk for office workers with obesity (British Journal of Sports Medicine)
• A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation (iScience)
• A role for brown adipose tissue in diet-induced thermogenesis (Nature)
• 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA Guideline for the Management of Patients With Chronic Coronary Disease: A Report of the American Heart Association/American College of Cardiology Joint Committee on Clinical Practice Guidelines (Journal of the American College of Cardiology)
• Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (Cell Metabolism)
• Decreasing human body temperature in the United States since the Industrial Revolution (eLife)
• Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes (Cell Metabolism)
• Effect of meal timing and glycaemic index on glucose control and insulin secretion in healthy volunteers (British Journal of Nutrition)
• Glucotypes reveal new patterns of glucose dysregulation (PLOS Biology)
• Personalized Nutrition by Prediction of Glycemic Responses (Cell)
• Digital health application integrating wearable data and behavioral patterns improves metabolic health (npj Digital Medicine)
• Rapid and reversible control of human metabolism by individual sleep states (Cell Reports)

Other Resources

• Next Health
• Levels
• Lingo
• Stelo

Books

• The End of Craving: Recovering the Lost Wisdom of Eating Well
• The 4-Hour Chef by Tim Ferris

Huberman Lab Episodes Mentioned

• Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health
• Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
• Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
• Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health
• Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health
• Rick Rubin: How to Access Your Creativity