In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.

We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.

Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.

Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

00:00:00 Dr. Casey Means

00:02:36 Sponsors: LMNT & Waking Up

00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot

00:14:17 Trifecta of Bad Energy

00:24:02 Western Living, United States, Specialization & Medicine

00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise

00:29:40 Sponsor: AG1

00:35:03 Tools: Walking & Glucose; Frequent Movement

00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill

00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)

00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function

01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing

01:16:46 Tool: Environmental Factors; Food, Life as a Process

01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients

01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion

01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support

01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine

02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat

02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity

02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes

02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality

02:33:10 Sleep; Continuous Monitoring & Biomarkers

02:37:39 Mindset & Safety, Stress & Cell Danger Response

02:44:04 Tool: Being in Nature, Sunlight, Fear

02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

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Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation