Dr. Casey Means, co-founder of Levels and author of Good Energy, is an advocate for measuring key biomarkers as part of a preventative approach to health. Her philosophy centers around empowering people to take control of their health by understanding how their body is functioning at the cellular level.
Through tracking biomarkers like glucose, lipids, inflammation markers, and more, Dr. Means believes we can identify early signs of metabolic dysfunction and make proactive lifestyle changes to promote health and well-being and potentially prevent chronic diseases like diabetes, heart disease, and neurodegenerative conditions. As she frequently explains, these biomarkers offer a quantifiable look into metabolic health and help individuals take personalized action.
Why Measuring Biomarkers is Crucial for Preventative Health
In Dr. Means' view, our healthcare system often focuses on treating diseases after they’ve manifested rather than preventing them in the first place.
By measuring and optimizing specific biomarkers, individuals can take proactive steps to maintain metabolic health and prevent diseases like type 2 diabetes and cardiovascular issues.
In several of her interviews and writings, Dr. Means highlights how metabolic dysfunction can go unnoticed for years, slowly contributing to chronic conditions like insulin resistance, inflammation, and even cognitive decline. [1,2]
As she puts it, "By understanding how your glucose, insulin, and inflammation levels fluctuate based on your lifestyle choices, you can fine-tune your diet, exercise, and habits to optimize your health," she explains. "It’s about making small adjustments that have a huge impact on longevity, energy levels, and disease prevention." [1]
Key Biomarkers Dr. Means Prioritizes
Here are the top 8 biomarkers included in Dr Casey Mean’s Good Energy Bundle, which is a metabolic health panel that can help assess metabolic function:
1. Fasting Glucose (Optimal Range: 70-85 mg/dL)
Dr. Means believes keeping fasting glucose between 70-85 mg/dL is essential for preventing insulin resistance and metabolic dysfunction. While fasting glucose levels between 85-99 mg/dL are often labeled "normal," she cautions that higher levels could signal early metabolic dysfunction.
According to Dr. Means, elevated fasting glucose levels may contribute to an increased risk for metabolic issues, which can be associated with conditions like type 2 diabetes and heart disease. [1]
2. Hemoglobin A1c (Optimal Range: 5-5.4%)
Hemoglobin A1c measures average blood glucose over the past three months and is a critical marker for assessing long-term glucose control. Dr. Means advises keeping A1c levels below 5.4% to ensure optimal metabolic function.
She warns that even slightly elevated levels (5.5%-6.4%) can indicate prediabetes, suggesting early insulin resistance, which can significantly increase the risk of diabetes. [2]
3. Apo B (Optimal Range: <80 mg/dL)
Apo B, a key marker for cardiovascular health, measures the number of "bad" cholesterol particles (LDL). Dr. Means encourages people to aim for Apo B levels below 80 mg/dL to minimize their risk of atherosclerosis.
Elevated Apo B levels suggest an increased number of LDL particles that can deposit cholesterol in the arteries, potentially leading to heart disease. [1,2]
4. Triglycerides (Optimal Range: <80 mg/dL)
Dr. Means emphasizes that triglyceride levels under 80 mg/dL indicate healthy fat metabolism. Elevated triglycerides are often a sign of insulin resistance and poor metabolic health, typically linked to high sugar and refined carbohydrate intake.
Lowering triglyceride levels through diet and exercise can significantly reduce the risk of cardiovascular disease. [2]
5. HDL Cholesterol (Optimal Range: 50-90 mg/dL)
HDL cholesterol is often called the "good" cholesterol because it helps remove excess cholesterol from the bloodstream.
Dr. Means believes that maintaining HDL levels between 50-90 mg/dL is crucial for cardiovascular health. Levels below this range can signal a higher risk of heart disease, while levels too high can indicate other metabolic issues. [1,2]
6. Liver Enzymes (AST/ALT Optimal Range: <17)
The liver plays a crucial role in detoxification and metabolism, and elevated AST or ALT levels can signal liver inflammation or metabolic dysfunction.
Dr. Means encourages people to keep these liver enzymes below 17, emphasizing the liver’s central role in maintaining overall metabolic health. [1,2]
7. Fasting Insulin (Optimal Range: 2-5 mIU/L)
Fasting insulin is a key indicator of how sensitive the body is to insulin.
Dr. Means recommends fasting insulin levels between 2-5 mIU/L as the optimal range for insulin sensitivity. She warns that fasting insulin levels over 10 mIU/L indicate insulin resistance, which can precede type 2 diabetes. [1,2]
8. hsCRP (Optimal Range: <0.3 mg/dL)
High-sensitivity C-reactive protein (hsCRP) is an inflammatory marker that Dr. Means considers essential for tracking systemic inflammation.
Elevated hsCRP levels are associated with increased cardiovascular risk and chronic inflammation. Keeping hsCRP below 0.3 mg/dL helps minimize inflammation and reduce the risk of metabolic diseases. [1,2]
The Broader Impact: How Lifestyle Affects Biomarkers
Dr. Means often emphasizes that lifestyle changes—such as optimizing diet, increasing physical activity, managing stress, and improving sleep—can dramatically impact these biomarkers. For example, regular exercise can help lower fasting glucose and insulin levels, while a diet rich in whole foods and low in refined carbs can reduce triglycerides and Apo B.
Dr. Means advocates for using continuous glucose monitoring (CGM) as a powerful tool to personalize lifestyle changes based on real-time data. [1,2]
Conclusion: The Power of Proactive Health Monitoring
Dr. Means believes that by understanding and optimizing the key biomarkers in her Metabolic Health panel (Good Energy Bundle), we can take charge of our health, prevent chronic diseases, and enhance our overall well-being. "By tracking and managing these markers, we can take preventative action before disease takes root," she explains.
Practitioners can learn about these biomarkers from Dr. Casey Means in her 6 week bootcamp, where she provides hours of CE level education and 6 live question and answer sessions with a select group of students. If you’re a practitioner, sign up here! Participants will get a FREE copy of the book Good Energy.
Important note: As always, it’s important to consult with a healthcare provider before making significant changes to your diet, exercise, or health routines, especially when addressing specific biomarkers or health concerns.
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