Insights from Good Energy by Dr.
Casey Means MD
“The root of almost every disease relates to energy.” – Dr. Casey Means
When your cells lack energy, chronic health issues like arthritis, migraines, depression, obesity, infertility, and more start to surface. Ignore
an energy‐deÞciency too long, and you race toward serious illnesses like heart disease or Alzheimer’s. But if you get your cells the energy
they need and get yourself in a state of cell energy abundance, then your body knows how to prevent chronic health conditions.
Why Most of Us Have Overworked and Energy‐deÞcient Cells
It starts with how much sugar we consume. Today's average American eats roughly 30 times more fructose than a century ago. Pair this
excess sugar with reÞned grains (found in ultra‐processed snacks) and inßammatory cooking oils, and it’s like we're allowing an invading
army into our bodies. These dietary invaders trigger our immune system to sound the ‘inßammation alarm,’ forcing cells into energy‐
rationing mode so our bodies can win the war. On top of that, over 80,000 synthetic chemicals, like microplastics in our air, water, and
food, bombard our bodies and keep them inßamed.
We might stand a Þghting chance against the invaders if we got immune‐strengthening support from adequate sleep and frequent
movement. Instead, we sleep 25 percent less than we have evolved to sleep—mostly due to artiÞcial light at night and addiction to
screens—and spend much of the day sitting despite having bodies designed for constant movement.
Dr. Casey Means has identiÞed Þve key health metrics that indicate whether you’re losing the cellular energy war:
1. Waist size greater than 35 inches for women or 40 inches for men (larger waist size means excess visceral fat, a dangerous type
of fat that surrounds vital organs like your liver, intestines, and spleen, which generates chronic inßammation).
2. Triglycerides higher than 150 mg/dL (high triglycerides mean excess fat is trapped in your bloodstream, making you
insulin resistant).
3. Fasting glucose higher than 100 mg/dL (elevated fasting glucose is an early warning signal of looming insulin
resistance).
4. Blood pressure higher than 130/85 mmHg (high blood pressure indicates your body is chronically inßamed).
5. HDL cholesterol lower than 50 mg/dL (low HDL cholesterol means your body struggles to clear fat and cholesterol
from your bloodstream).
If you commit to avoiding those Þve metabolic red ßags, you’ll signiÞcantly extend your lifespan, improve your quality of life, and
be around for the people you care about for longer.
The Þrst step to improving your Þve numbers is changing what you eat and how you eat. As Dr. Casey Means says, “Food determines the
structure of our cells.” Without the right foods, our cells simply can’t function optimally.
The 4 & 4 Food Checklist
Four foods I always keep stocked in the fridge (often prepped on Sundays):
1. Unsweetened probiotic food (like unsweetened yogurt, sauerkraut, or miso). Much of the inßammation in your body
starts with poor gut health, so enhancing gut biodiversity with fermented foods helps dramatically reduce
inßammation.
2. Cruciferous vegetable (like broccoli, caulißower, brussels sprouts, or arugula). Cruciferous veggies are packed with
antioxidants, polyphenols, and micronutrients that your mitochondria (your cells' energy generators) need for peak
performance. Easy tip: Swap regular rice with caulißower rice.
3. Quality protein (like grass‐fed beef, wild‐caught Þsh and seafood, or pasture‐raised eggs). Protein preserves muscle
mass, which acts as a critical glucose‐absorbing sink protecting you from insulin resistance.
4. Fiber powerhouse (like chia seeds, black beans, or lentils). Fiber‐rich foods feed your gut bacteria, which produce
short‐chain fatty acids (SCFAs) that lower inßammation and support healthy cell function.
Four essential eating‐related habits for optimal daily energy:
1. Record everything. Even if it’s just a cracker, I open my pinned “Food Log” note in Apple Notes and quickly add it to the
bottom of the note. This daily practice creates awareness, accountability, and opportunities for improvement. I review
this log once a week and create a new rule around the "big three" inßammatory foods—added sugar, reÞned grains,
and unhealthy fats (any fat that is not virgin avocado, olive, and coconut oil, or grass‐fed butter and high‐quality animal
fat).
2. Eat dinner early. Late meals trigger larger insulin spikes and nudge me closer to insulin resistance, so push for early
family dinners and skip evening snacks. Going to bed slightly hungry improves sleep quality.
3. Eat mindfully. I put away my phone and turn off the TV during meals so I can savor every bite. I eat slowly to notice the
different ßavors and textures. Mindful eating prevents overeating and improves digestion.
4. Walk after meals. According to Levels Health data, adults experience a 30% smaller glucose spike after meals when they
take a gentle, 10‐15 minute walk. Therefore, after big dinners, I suggest a family walk instead of immediately sitting on the couch
and watching TV.
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