Dr. Casey Means, MD is back for another deep dive on CGMS (Continuous Glucose Monitors)! In this Q&A we cover the reasons for our spikes and drops in blood glucose, the cyclical relationship between body type and blood sugar management, the role of fiber in the diet, and prioritizing actionable steps for optimal metabolic health.

Dr. Casey is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. To hear Part 1 of this interview, check out Episode 58 "Optimizing Blood Glucose".

SHOW NOTES:

1:22 Welcome to the show!

3:28 The reasons for our spikes and drops in glucose

4:07 Concerns with high glucose spikes

5:45 Insulin resistance & Reactive hypoglycemia

8:08 Why carbohydrate concentration isn’t the culprit

8:58 STUDY: Weissman Institute: Glucose Variability

10:32 Her nutritional recommendations for gut health

11:54 The influence of baseline body type

13:18 Book “Why We Get Sick” - Ben Bickman

14:22 What insulin resistance does throughout the body

16:13 All mitigating factors for carb responses

16:59 The role of micronutrients

18:04 Dissecting the “Carb Test”

20:35 Long-term experiments with her CGM

22:45 How to prioritize actionable steps for metabolic health

24:33 Unlock Levels "Zone Score"

26:26 Renee’s story about walking

28:45 Treating the root cause of gut distress

31:44 Increasing Fiber vs Carbohydrates

34:42 Food as "molecular information"

35:55 How she balances carbs from fruit

39:08 The toxic foods she avoids

40:17 Food as the "Architect & the Builder"

42:55 Covering the basics

43:35 Omega-3s on a plant-based diet

45:11 Why plant-based diets can be problematic

46:30 Her supplement & testing protocol

49:40 Her advice for starting a plant-based diet

50:57 Key thought leaders for the plant-based diet

52:16 Thoughts on the Carnivore Diet

55:50 Foundational dietary principles

58:08 How to get a personal CGM

59:44 Thanks for tuning in!

RESOURCES:

BB Episode #58: Optimizing Blood Sugar with Dr. Casey Means

Weizmann Institute: Dietary Advice Based on the Bacteria in Your Gut

Skip the Levels waitlist to get your CGM

“Why We Get Sick” by Benjamin Bikman

Seeking Health – use code BIOHACKERBABES to get 10% off your 1st order

“How Not To Die” by Dr. Michael Greger

“Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn

“Eat For Life” by Dr. Joel Fuhrman

“Proteinaholic” by Dr. Garth Davis”

“Mastering Diabetes” by Dr. Cyrus Khambatta

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