The Secret to Longevity, Reversing Disease and Optimizing Health: Fixing Metabolism with Dr. Casey Means
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Sponsor read
Sponsor read endorsing Joovv red and near-infrared light therapy devices for skin, sleep, and recovery; new Gen 3.0 includes Recovery Plus and Ambient modes.
“I use my JOOVV light therapy device every day
DosageDaily use; Ambient Mode lower intensity for sleep/circadian supportCaveatsSponsor read; use code PHARMACY at joovv.com/pharmacyCertaintypersonal onlystrong endorsement -
Sponsor read
Sponsor read for ButcherBox grass-fed, grass-finished meats and wild-caught seafood delivered to your door.
“Butcher Box's 100% grass fed grass finished ribeyes
CaveatsSponsor read; butcherbox.com/pharmacy for offerCertaintypersonal onlystrong endorsement -
Guest recommendation
Casey Means is author of Good Energy (mentioned as guest's work on metabolic health).
Certaintyexplicitoffhand mention -
Avoid/minimize refined sugar — main driver of insulin resistance, metabolic dysfunction, glycation, oxidative stress, inflammation, and chronic disease.
“the average American... eats 152 pounds of refined sugar per year
Certaintyexplicitstrong warning -
Endorsement
Continuous glucose monitoring service/app that gives real-time biofeedback on how foods, sleep, stress, and exercise affect blood sugar.
“levels is helping people do, is really to learn how different foods... are affecting our blood sugar
DosageWear CGM continuously; track responses to foods/activities via appCaveatsHyman is investor/advisor; product in beta with waitlistCertaintyexplicitstrong endorsement -
Measure fasting insulin (and post-glucose-challenge insulin), not just glucose and A1C, to detect insulin resistance years before diabetes.
“most doctors just never measure insulin
DosageFasting insulin should be ~5 or less; should not exceed 30 after glucose drinkCaveatsMost doctors don't order thisCertaintyexplicitstrong endorsement -
Alternative
Order a glucose tolerance test that also measures insulin response, not just blood sugar, to catch insulin resistance early.
“do a glucose tolerance test... also measure insulin
DosageMeasure insulin alongside glucose at fasting and post-challengeCertaintyexplicitrecommendation -
Alternative
Use a continuous glucose monitor to learn personalized glycemic responses to foods, sleep, stress, and exercise.
“continuous glucose monitors... measure your glucose 24 hours a day in real time
DosageWear CGM continuously and correlate with meals/activityCertaintyexplicitstrong endorsement -
Sponsor read
Hyman's six-week program teaching nutrition/lifestyle strategies to support mental, emotional, and cognitive health.
“Brain Shaping Academy, a six week program
Dosage6-week program at drhyman.com/brainshapingCaveatsSelf-promotionCertaintyexplicitstrong endorsement -
Sponsor read
Sponsor read recommending a magnesium supplement containing seven forms of magnesium for stress, sleep, and overall health.
“Magnesium Breakthrough formula contains seven different forms
CaveatsSponsor; use code HYMAN10 at magbreakthrough.com/hyman for 10% offCertaintypersonal onlystrong endorsement -
Avoid ultra-processed foods; over 70% contain refined sugar and drive glycemic instability.
“more than 70% of processed foods in the US have refined sugar
Certaintyexplicitstrong warning -
Don't follow the conventional advice to eat six small meals a day — it keeps insulin chronically elevated.
“told... to eat six small meals a day
Certaintyexplicitmild caution -
When eating carbohydrates, pair them with fat, protein, and fiber to blunt glucose spikes.
“adding fat, protein and fiber to their carbohydrates
DosageExample: apple with almond butter and chia seedsCertaintyexplicitstrong endorsement -
Eat carbohydrates earlier in the day rather than at night, since insulin sensitivity is lower at night and glucose swings disrupt sleep.
“front load my carbs because of what I... learned
DosageEat carbs at lunch rather than dinnerCertaintypersonal onlypersonal use -
Walk for ~15 minutes after meals to reduce post-meal glucose spikes.
“walking for 15 minutes after a meal
Dosage~15 minutes of walking after mealsCertaintyexplicitstrong endorsement -
Manage psychological stress because cortisol/catecholamines trigger liver glucose dumping, causing fasting glucose spikes even without food.
“stress definitely causes people's glucose spikes to be higher
Certaintyexplicitrecommendation -
Get up and move for even two minutes at a time throughout the day to soak up blood glucose via muscle contraction.
“get up and move around the day... even for two minutes
Dosage2 minutes at a time throughout dayCertaintyexplicitrecommendation -
Athletes should reconsider standard 'recovery' foods like Gatorade, shakes, and sports bars — many cause massive glucose spikes counter to recovery goals.
“shake, a Gatorade or a sports bar... going to the moon
Certaintyexplicitmild caution