Newsletter #3: No-spike brownies, kvass instead of kombucha, and constructing your way to health
This week’s good food is one of my favorite metabolically healthy desserts ever: one-bowl, low-spike brownies.
How to stop feeling guilty about food
Guilt doesn't make you healthier. Long-term trends are what matters, so practice self-compassion in your daily nutrition choices.
12 Ways to lower blood sugar
Maintaining stable blood sugar is key to optimal metabolic health. Here are 12 strategies to improve glucose levels.
Podcast Video: GLP 1, Mounjaro & Ozempic: How These Affect Weight Loss & Metabolic Health with Dr. Robert Lustig
Medications, such as Ozempic, Mounjaro, Wegovy, and more, have become increasingly popular for weight loss. These drugs are glucagon-like peptide 1 (GLP-1) receptor agonists, and they mimic a hormone that, among other things, tells the brain a person is full so they eat less. But are they safe, and do they help improve metabolic health?
Newsletter #2: Breakfast swaps, non-toxic home products, glymph + lymph
The saying that “breakfast is the most important meal of the day” might be true, but probably not for the reasons you think…
Podcast Video: Symptoms & Diseases Tied to INSULIN RESISTANCE & Metabolism with Dr. Ben Bikman
Many diseases traditionally associated with aging have a metabolic root cause, including seemingly-unrelated conditions like tinnitus and gallbladder stones. But with a metabolic origin (specifically with insulin resistance), there can be a metabolic solution. Blood glucose levels and insulin are tied to many more chronic diseases than just Type 2 Diabetes.
Six factors that affect glucose besides food
Diet is a significant driver of blood sugar, but factors like exercise and stress also play a significant role. Here are six key glucose levers
How to stay mentally and metabolically healthy during time off
Four things I learned on my summer vacation about maintaining metabolic health during leisure time—and what happens when it all goes wrong
Newsletter #1: 3 ingredient swaps for a healthy 2024
Happy New Year, and welcome to the FIRST edition of the Good Energy Living newsletter!
Recipe: South African Bobotie Two Ways (Vegetarian & Meat)
This recipe, Bobotie, is a classic South African casserole that I shared in my very first newsletter after returning from 10 days in South Africa. It’s a comforting, warm meal of savory and sweet flavors, high protein, healthy fats, and it yields lots of leftovers!
Podcast Video: What Your Doctor Won't Tell You About Health
Casey joins Shawn Stevenson on his podcast, The Model Health Show, where they talk about what your blood sugar levels can tell you about your overall health, the connection between stress and metabolic health, and more.
5 Strategies for a healthy holiday season
The holidays can be a challenge for healthy habits. Here are tips from Dr. Casey and the rest of the Levels team for thriving through the season.
Recipe + Video: Easy Low-Spike Brownies
With this brownie recipe you can satisfy your chocolate craving and give your body nutrients it needs—without causing a large glucose spike.
The direct metabolic links to arthritis, musculoskeletal pain, and healing
Why Dr. Casey Means opted against surgery for a knee injury, and what we know about using optimal metabolic health to support healthy joints.
Recipe + Video: Metabolic Power Bowl, Packed with Micronutrients for Optimal Health
This meal contains the five recommended components of metabolically optimal meals: minimizing refined sugar and grains, tons of fiber, sources of omega-3 fatty acids, lots of micronutrients and antioxidants through a diverse array of vegetables, and probiotic-rich foods.
Recipe + Video: Easy Almond Flour Pancakes & Frittata, Perfect Brunch for Stable Blood Sugar
This recipe includes a vegetable-packed frittata and almond flour pancakes, complete with a tasty berry compote, setting you up for stable energy all day.
Recipe + Video: Easy, 30-Minute Low-Spike Tacos!
These low glycemic, low carb, and nutrient-dense tacos are designed to support your metabolic health, microbiome, and mitochondria. The recipes yield a meal for 4, made in 30 minutes, for $30 or less: beef tacos, vegetarian tacos made with mushrooms and walnuts, both wrapped in either butter lettuce shells or in almond flour tortillas, and a bonus creamy cashew taco sauce recipe.
The Benefits of Cooking for Stable Blood Sugar, Tips from Dr. Casey Means
Called Levels Kitchen, the video series features delicious recipes alongside principles of cooking for metabolic health.
Podcast: Eating Ourselves To Death with Bari Weiss
Casey was thrilled to join host Bari Weiss for an in-depth conversation about the one problem that is going to ruin us all: bad food.
Why The Way Our Food is Grown Matters For Metabolic Health
There’s a critical point to recognize if we are going to achieve optimal health and thrive: You can’t have optimal health of the body without optimal health of the soil that our food is grown in. And vice versa. So if you care about improving metabolic health, it’s time to care about soil.
