536: Underrated tips to optimize metabolism | Casey Means, M.D., Stanford-trained physician

Core Principles

Dr. Casey Means introduces the six principles of 'Good Energy' eating, emphasizing a non-dogmatic approach to nutrition. She explains that our cells need specific nutrients to function properly, and our diet should match these needs. Dr. Means highlights the importance of high-quality food, noting that we consume about 70 metric tons of food in a lifetime, which essentially rebuilds our body continuously 1.

We constantly want to be choosing food thoughtfully, so that we can just continually keep giving the body the ink to print the best version of ourselves of next week, next year, in the future.

--- Dr. Casey Means

She recommends incorporating fiber, probiotics, omega-3 fats, antioxidants, and healthy protein into every meal while avoiding refined grains, sugars, and industrial seed oils 2.

   

Balanced Breakfast

Dr. Means underscores the importance of a balanced breakfast, often opting for a protein-rich meal that resembles dinner more than traditional breakfast foods. She shares her typical breakfast, which includes protein, vegetables, and healthy fats, and notes that this approach helps maintain stable glucose levels and sustained energy 3.

I make a lot of frittatas, so frittatas are such an easy way to get tons of vegetables in and lots of protein with the eggs and they last for days.

--- Dr. Casey Means

She also offers strategies for managing high-glycemic meals, such as consuming vinegar or prioritizing fiber, protein, and fat to mitigate glucose spikes 4.

   

Food Quality

Dr. Means emphasizes the critical role of food quality and nutrient density in maintaining metabolic health. She explains that food acts as both a structural building block and a chemical messenger, influencing everything from genetic regulation to microbiome composition 5.

Food is both a functional messenger and a building block.

--- Dr. Casey Means

She also discusses how extreme food cravings can indicate that the body is not receiving the necessary nutrients, particularly protein, which is essential for signaling satiety and supporting muscle growth 6.