Chronic diseases are rising, and understanding and optimizing our metabolic health has become increasingly crucial. Dr. Casey Means, a Stanford-trained physician and the co-founder of Levels Health, aims to empower individuals to reverse the metabolic disease epidemic through personalized nutrition and lifestyle interventions.
In a recent episode of The Root Cause Medicine Podcast, Dr. Means shared her invaluable insights into metabolic health, shedding light on the intricate relationship between our diet, lifestyle, and overall well-being.
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Understanding Metabolic Health
Metabolic health is the foundation upon which our bodies thrive. It governs how we convert food into energy, fueling the trillions of cellular reactions that occur within us every second. Dr. Means explained, "If we are metabolically healthy, we are efficiently making energy in the body to power every cellular reaction." However, in today's modern world, our diets, lifestyles, and environmental exposures have created a perfect storm, leading to an epidemic of underpowered cells and metabolic dysfunction.
Dr. Means emphasized, "9 of the 10 leading causes of death in the United States are fundamentally related to or directly rooted in metabolic dysfunction, a problem with how we power ourselves because of the way that this machinery in ourselves is being hurt by our environment." From Alzheimer's and cancer to type 2 diabetes and chronic liver disease, the consequences of metabolic dysfunction are far-reaching and severe.
From ENT Surgeon to Metabolic Evangelist
Dr. Means' journey toward becoming a metabolic health advocate began during her residency as an ear, nose, and throat (ENT) surgeon. While performing sinus surgeries, she realized that she was merely addressing the symptoms rather than the root cause of inflammation. "I'm not actually doing anything about the inflammation in the tissue," she recalled. This realization sparked her curiosity about finding alternative approaches to treating chronic inflammation, ultimately leading her to the world of metabolic health.
Key Lab Tests to Assess Your Metabolic Health
To empower individuals to take control of their metabolic health, Dr. Means emphasized the importance of obtaining a comprehensive understanding of one's current metabolic status. She recommended several key lab tests that can provide valuable insights:
1. Fasting Glucose: This test measures blood sugar levels after an overnight fast. Dr. Means advised aiming for a fasting glucose level between 70 and 85 mg/dL, as even slightly elevated levels within the normal range can increase the risk of future health issues.
2. Cholesterol Panel: While the traditional focus has been on LDL (bad) cholesterol, Dr. Means highlighted the importance of triglycerides and HDL (good) cholesterol. Triglyceride levels below 100 mg/dL and HDL between 60 and 90 mg/dL are optimal for metabolic health.
3. Fasting Insulin: This inexpensive test provides critical information about insulin resistance, often preceding elevated fasting glucose levels by a decade or more. Dr. Means recommended encouraging doctors to order this test to detect early signs of metabolic dysfunction.
4. High-sensitivity C-reactive Protein (hs-CRP): As an inflammatory marker, hs-CRP levels below 1 mg/L indicate lower systemic inflammation, which is crucial for overall metabolic health.
Women's Health Transitions and Lifestyle Strategies
Dr. Means emphasized the unique challenges women face in maintaining optimal metabolic health throughout their lifetimes. Transitions such as pregnancy and menopause can significantly impact insulin sensitivity and overall metabolic function. During pregnancy, women naturally experience an insulin-resistant state, which, if left unchecked, can lead to gestational diabetes and other complications.
For women trying to conceive, Dr. Means highlighted the importance of addressing metabolic health, as a polycystic ovarian syndrome (PCOS), a leading cause of infertility, is rooted in metabolic dysfunction. "Research suggests that dietary and lifestyle strategies are powerful enough to reverse the condition in many women," she stated.
Understanding the Metabolic Shifts in Menopause
As women approach menopause, their risk of metabolic dysfunction increases due to declining estrogen levels, which can lead to insulin resistance. Dr. Means stressed the importance of preparing for this transition by adopting a comprehensive approach to metabolic health, including resistance training to build muscle mass, which acts as a glucose sink, and optimizing sleep, stress management, and exposure to environmental toxins.
"You have to build extra defenses to be able to handle the hit that you're going to get," Dr. Means advised. "So you have to start ahead of the game." Additionally, she emphasized the potential link between menopausal symptoms, such as hot flashes, and metabolic health, highlighting the need for further research in this area.
Continuous Glucose Monitoring and Personalized Nutrition
At the core of Dr. Means' approach is continuous glucose monitors (CGMs), wearable devices that track blood sugar levels in real time. By providing a "movie of a lab test inside your body," CGMs allow individuals to understand how different foods and lifestyle factors affect their unique metabolic responses.
Dr. Means cited a groundbreaking study published in Cell, which found that individuals can have vastly different blood sugar responses to the same foods, challenging the one-size-fits-all approach to nutrition. "People had all across the spectrum. And some people who would have a huge spike, a huge glucose response to a banana and no spike to the standardized cookie," she explained.
Through CGM data, individuals can personalize their diets and lifestyle choices to achieve more stable blood sugar levels, reducing cravings, fatigue, and the risk of chronic diseases. Dr. Means shared her experiences, such as learning that certain fruits like grapes elicit a significant glucose response in her body, prompting her to make informed swaps or adjustments to mitigate these spikes.
Where Can You Find Dr. Casey Means?
Dr. Means and her team at Levels Health are dedicated to providing accessible resources and tools to help individuals optimize their metabolic health. The Levels Health website (levelshealth.com) and blog offer a wealth of educational content, practical tips, and research breakdowns. Additionally, Dr. Means can be found on Instagram and Twitter at @DrCaseysKitchen, sharing her insights and journey.
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Conclusion
As Dr. Means emphasized, "If we address the chronic disease epidemic with the wrong lens, we are never going to fix it. We have to have a metabolic lens or we're going to just keep using suboptimal tools that might give you glimmers of hope but aren't actually fixing the core problem."
In a world where metabolic dysfunction is at the root of many chronic diseases, taking control of our metabolic health has become a crucial step toward achieving optimal well-being. Dr. Casey Means' dedication to reversing the metabolic disease epidemic through personalized nutrition and lifestyle interventions offers a beacon of hope and empowerment.
*To listen to the full episode, check out the podcast HERE.
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