Arts
*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:* Levels Health Website ( https://www.levelshealth.com/ ) Levels Health Blog ( https://www.levelshealth.com/blo ) *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 Pendulum Probiotics ( https://pendulumlife.com/products/pendulum-glucose-control-2 ) KetoMojo ( https://www.amazon.com/dp/B0789G8KTG/?ascsubtag=amzn1.ideas.3UFB360O6OPZW&linkCode=ic6&ref=idea_lv_dp_ov_d&tag=aiponsite-20 ) *Fasting Apps: Zero & Life:* LIFE App ( https://lifeapps.io/apps/life-fasting-tracker/ ) Zero App ( https://www.zerofasting.com ) *STUDIES & ARTICLES:* HVMN Carb Cycling article for Athletes ( https://hvmn.com/blogs/blog/training-carb-cycling-guide-for-athletes ) Personalized Nutrition by Prediction of Glycemic Responses ( https://www.cell.com/action/showPdf?pii=S0092-8674%2815%2901481-6 ) Contextualising Maximal Fat Oxidation During Exercise ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/ ) Breaking Prolonged Sitting Reduces Postprandial Glycemia in Healthy, Normal-weight Adults ( https://academic.oup.com/ajcn/article/98/2/358/4577190 ) Creating an Optimal Diet by Tracking Glucose with a Continuous Glucose Monitor (CGM) ( https://www.levelshealth.com/blog/optimal-diet ) Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donations