Casey Means 1 source tracked
Physician and co-founder of Levels, focused on metabolic health and continuous glucose monitoring; co-author of Good Energy.
About Casey Means →
Casey Means is a physician and co-founder of Levels, a health technology company focused on continuous glucose monitoring and metabolic health. She trained as a head and neck surgeon before leaving her residency to focus on preventive medicine and the role of metabolic dysfunction in chronic disease. She is the co-author, with her brother Calley Means, of the book "Good Energy," which addresses metabolic health, nutrition, and lifestyle factors underlying chronic illness. Her work centers on metabolic health, nutrition, lifestyle medicine, and the use of wearables and biomarker data to inform health decisions.
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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
TD▶ 55:20Dosage2 minutes at a time throughout dayCertaintyexplicitrecommendation -
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
TD▶ 51:20DosageEat carbs at lunch rather than dinnerCertaintypersonal onlypersonal use -
When eating carbohydrates, pair them with fat, protein, and fiber to blunt glucose spikes.
“adding fat, protein and fiber to their carbohydrates
TD▶ 49:30DosageExample: apple with almond butter and chia seedsCertaintyexplicitstrong endorsement -
Walk for ~15 minutes after meals to reduce post-meal glucose spikes.
“walking for 15 minutes after a meal
TD▶ 53:00Dosage~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
TD▶ 54:20Certaintyexplicitrecommendation -
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
TD▶ 36:50Certaintyexplicitmild caution -
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
TD▶ 56:20Certaintyexplicitmild caution -
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
TD▶ 36:40Certaintyexplicitstrong warning