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

Andrew Huberman・161 minutes read

The Huberman Lab podcast, featuring guest Dr. Casey Means, highlights the crucial role of mitochondrial and metabolic health in overall well-being, emphasizing lifestyle changes to combat issues like obesity and diabetes while promoting optimal health. Understanding and optimizing biomarkers, eating real, unprocessed food, and engaging in specific lifestyle habits such as exercise and cold exposure are key strategies for enhancing metabolic health and improving overall wellness.

Insights

  • Mitochondria are essential for energy production and influence various aspects of health, including body composition, energy levels, and hormone regulation.
  • Lifestyle factors like exercise, sleep, and nutrition significantly impact mitochondrial and metabolic function, with specific micronutrients playing a crucial role.
  • Metabolic dysfunction, inflammation, and oxidative stress can lead to obesity and diabetes but can be managed through lifestyle changes and environmental adjustments.
  • Understanding and monitoring biomarkers like fasting glucose, triglycerides, and blood pressure are crucial for assessing metabolic health and mitochondrial function.
  • Real, unprocessed food from good soil is vital for cellular health, while ultra-processed foods can contribute to overeating and obesity, highlighting the importance of nutrient-rich diets.
  • Lifestyle habits like exercise, cold exposure, and fasting play key roles in improving metabolic health and mitochondrial function, emphasizing the significance of personal health strategies.
  • Creating a sense of safety, spending time outdoors, and connecting with nature are essential for metabolic health, promoting gratitude and reducing stress-induced cellular responses.

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Recent questions

  • How does food impact metabolic health?

    Food choices affect cellular health and metabolic function. Real, unprocessed foods from good soil provide essential nutrients for optimal health. Ultra-processed foods contribute to obesity rates and overeating, highlighting the importance of quality, nutrient-rich foods. A study comparing ultra-processed and unprocessed foods revealed that ultra-processed options led to increased calorie intake and weight gain. To support cellular health and reduce inflammation, a diet rich in fiber, Omega-3s, healthy protein, probiotics, and antioxidants is crucial. Natural, unprocessed foods like meat, fish, eggs, vegetables, fruits, and healthy starches offer clear links between taste, calories, and nutrients for intuitive self-regulation, promoting satiety and overall health.

  • How can lifestyle changes improve metabolic health?

    Lifestyle habits play a significant role in enhancing metabolic health. Regular exercise, including walking, vigorous activities, and resistance training, boosts mitochondrial function and quantity, aiding in energy production and overall cellular health. Short walks or light movements throughout the day activate glucose channels on cell membranes, improving glucose uptake and mitochondrial activity. Incorporating physical activity post-meals can reduce glucose response, showcasing the immediate impact of movement on metabolic health. Lifestyle changes like compressing eating windows, engaging in cold exposure, and getting adequate sleep can modulate glucose spikes, improve metabolic flexibility, and support overall health. By adopting simple habits like regular movement, balanced nutrition, and adequate rest, individuals can enhance their metabolic function and promote long-term well-being.

  • What role do biomarkers play in assessing metabolic health?

    Biomarkers are crucial indicators of metabolic health and mitochondrial function. Tests like fasting glucose, triglycerides, HDL cholesterol, hemoglobin A1c, total cholesterol, waist circumference, and blood pressure define metabolic syndrome and provide insights into cellular physiology. Understanding and interpreting these biomarkers can guide individuals in improving mitochondrial capacity and overall metabolic health. Monitoring these biomarkers regularly can offer valuable insights into health progress and the effectiveness of health strategies. While additional tests are available to assess mitochondrial dysfunction and inflammation, basic tests like fasting glucose and triglycerides are easy to access and provide essential information on metabolic health. By tracking these biomarkers and making necessary lifestyle adjustments, individuals can take control of their health and well-being.

  • How does exercise impact mitochondrial function?

    Exercise plays a vital role in enhancing mitochondrial function and overall cellular health. Different types of exercise, including endurance, high-intensity interval training, and resistance training, stimulate mitochondrial biogenesis, fusion, and oxidative capacity. Endurance exercises in zone two stimulate cells to produce more mitochondria, while high-intensity interval training is effective for mitochondrial fusion. Resistance training leads to muscle hypertrophy, requiring more mitochondria for energy production. Walking over 7,000 steps daily significantly increases mitochondrial capacity and glucose disposal, emphasizing the importance of regular movement for metabolic health. By incorporating various exercise types and intensity levels, individuals can promote optimal mitochondrial function, energy processing, and overall well-being.

  • How can continuous glucose monitoring benefit metabolic health?

    Continuous glucose monitoring (CGM) offers valuable insights into individual glucose responses, aiding in personalized dietary and lifestyle adjustments for optimal metabolic health. Monitoring post-meal glucose clearance time can indicate insulin sensitivity, with rapid decreases in glucose levels reflecting good metabolic health. Glycemic variability and area under the curve are key metrics that can be tracked using CGM, providing comprehensive views of glucose responses over time. CGM can help individuals identify how different foods affect glucose levels, revealing surprising spikes caused by seemingly healthy choices. By utilizing CGM to understand individual glycemic responses and trends, individuals can make informed decisions about their diet, exercise, and overall health strategies to improve metabolic function and well-being.

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Summary

00:00

Unlocking Metabolism: Science for Everyday Health

  • The Huberman Lab podcast discusses science and science-based tools for everyday life, hosted by Andrew Huberman, a professor at Stanford School of Medicine.
  • Dr. Casey Means, an expert in metabolic health, is the guest, focusing on how metabolic function impacts health.
  • Mitochondria, responsible for energy production in cells, play a crucial role in body composition, energy levels, hormone regulation, and more.
  • Exercise, including walking and vigorous activities, sleep, and nutrition, especially food types, timing, and quality, influence mitochondrial and metabolic function.
  • Specific micronutrients in foods directly impact mitochondrial and metabolic health, affecting inflammation and reactive oxygen species.
  • Mitochondrial dysfunction, inflammation, and oxidative stress can lead to obesity and diabetes, but can be managed or reversed through lifestyle changes.
  • Dr. Means' book, "Good Energy: The Surprising Connection Between Metabolism and Limitless Health," offers insights into metabolic health.
  • The podcast aims to provide free science-based information to the public, with sponsors like Maui Nui Venison, Eight Sleep, and Aeropress supporting the show.
  • Metabolism is the core process converting food energy to human energy, impacting all aspects of health, with 93% of American adults having suboptimal metabolism.
  • Metabolic dysfunction underlies many chronic diseases, highlighting the need for a focus on metabolic health to address the root cause of health issues.

15:24

"Mitochondria, Environment, and Metabolic Dysfunction"

  • Mitochondria convert food into energy for the body to use as currency.
  • Over the past 50-75 years, various aspects of our environment have rapidly changed, affecting our cells.
  • Changes include shifts from whole, real food to industrial food, decreased sleep, increased sitting, reduced time in nature, exposure to synthetic toxins, and a lack of temperature variations.
  • These environmental changes collectively harm mitochondria through different biological mechanisms.
  • Mitochondrial dysfunction caused by the environment leads to underpowered cells and energy storage, contributing to the obesity epidemic.
  • Many chronic diseases, including sinusitis, are linked to mitochondrial dysfunction and chronic inflammation.
  • Dysfunctional mitochondria trigger a cell danger response, releasing extracellular ATP and activating the immune system.
  • The trifecta of metabolic dysfunction includes chronic inflammation, mitochondrial dysfunction, and oxidative stress, affecting various diseases.
  • The US faces high rates of chronic diseases due to metabolic dysfunction caused by environmental factors.
  • Addressing the root cause of metabolic dysfunction through environmental changes is crucial for improving health outcomes.

30:55

Optimizing Mitochondrial Function for Cellular Health

  • Glute receptors on the cell membrane are crucial for glucose entry, highlighting insulin resistance as an internal cell issue.
  • Increasing mitochondrial capacity is key to resolving problems, necessitating more mitochondria, enhanced functionality, and increased energy processing.
  • Promoting mitophagy, mitochondrial biogenesis, and oxidative capacity, along with improving mitochondrial fusion, are essential for optimal mitochondrial function.
  • Lifestyle habits like endurance and high-intensity interval exercises, as well as compounds like Ethan A, can boost mitophagy.
  • Sprint workouts aid in enhancing oxidative capacity, while resistance training stimulates mitochondrial biogenesis.
  • Walking over 7,000 steps daily significantly reduces mortality risk and enhances glucose disposal, emphasizing the importance of regular movement.
  • Short walks or light movements every 30 minutes activate glucose channels on cell membranes, improving glucose uptake and mitochondrial activity.
  • Walking before or after meals, or short movements throughout the day, lower glucose and insulin levels, promoting metabolic health.
  • Incorporating short walks or light movements post-meals can reduce glucose response by up to 35%, showcasing the impact of immediate physical activity.
  • Higher intensity cardiovascular exercises, like getting heart rate up and breathing hard, are effective in boosting mitochondrial function and quantity, complementing other exercise types for overall cellular health.

45:23

"Exercise Boosts Mitochondria for Health"

  • Endurance exercise in zone two stimulates cell to produce more mitochondria.
  • High-intensity interval training is effective for mitochondrial fusion.
  • Resistance training leads to muscle hypertrophy, requiring more mitochondria.
  • Government guidelines recommend working major muscle groups thrice weekly and 75-150 minutes of moderate activity.
  • 80% of Americans do not meet basic activity guidelines.
  • Walking at least 7,000 steps daily is crucial for increasing mitochondrial capacity.
  • Under-desk treadmills can aid in weight loss and lean mass gain.
  • Under-desk treadmill usage for 2.5 hours daily led to fat loss and lean mass gain.
  • Neat activities like Solus push-ups can positively impact metabolism and blood glucose utilization.
  • Neat activities and movement throughout the day are essential for overall health and cellular function.

59:26

Evaluating Blood Glucose Levels for Metabolic Health

  • The text discusses the importance of evaluating blood glucose levels, particularly fasting blood glucose, continuous blood glucose, and post-meal levels, to understand the impact of exercise and food on blood glucose.
  • It emphasizes the significance of getting specific tests done, including fasting glucose, fasting triglycerides, HDL cholesterol, hemoglobin A1c, total cholesterol, waist circumference, and blood pressure, as they define metabolic syndrome.
  • Studies have shown that a large percentage of American adults have suboptimal metabolism based on these biomarkers, with specific optimal ranges provided for each test.
  • The text explains the importance of understanding the biomarkers and their optimal ranges to assess metabolic health and mitochondrial function.
  • It delves into the significance of triglycerides as a reflection of excess carbohydrate intake and a sign of mitochondrial dysfunction and chronic overnutrition.
  • Hemoglobin A1c is discussed as a marker of glycated hemoglobin, reflecting average blood sugar levels over a period and indicating potential glucose-related issues.
  • Blood pressure is linked to insulin resistance and nitric oxide activity, showcasing how basic biomarkers can provide insights into cellular physiology and mitochondrial health.
  • The text suggests ways to request these basic tests from physicians, emphasizing the importance of mentioning any shifts in symptoms or lifestyle changes to prompt doctors to order the tests.
  • While there are additional tests available to assess mitochondrial dysfunction, oxidative stress, and inflammation, the mentioned basic tests are easy to access and provide crucial insights into metabolic health.
  • Understanding and interpreting these biomarkers collectively can guide individuals in improving mitochondrial capacity and overall metabolic health.

01:13:11

Biomarker testing empowers personalized health strategies.

  • Mitochondria movement can help lower numbers quickly, but doctors may resist ordering fasting insulin tests.
  • Direct-to-consumer lab testing companies like Function Health offer affordable options for comprehensive biomarker testing.
  • Regularly testing biomarkers can cut through health confusion and noise, allowing for personalized health strategies.
  • Companies like Insidetracker, Next Health Levels, and Function Health offer comprehensive biomarker testing services.
  • Testing biomarkers three to four times a year can provide valuable insights into health progress and strategy effectiveness.
  • Understanding biomarkers can empower individuals to take control of their health without solely relying on doctors or external advice.
  • Biomarker testing can help individuals determine the effectiveness of their health strategies and lifestyle choices.
  • Food is a crucial pillar for metabolic health, as it provides the molecular building blocks for cellular health.
  • Real, unprocessed food from good soil is essential for meeting the body's cellular needs and promoting optimal health.
  • Eating real, unprocessed food can help address the root cause of overeating and chronic nutrition issues in society.

01:27:54

Ultra-processed food leads to weight gain

  • A study funded by NIH conducted by Kevin Hall involved participants being provided with ultra-processed and unprocessed food for two weeks each, with unlimited access to food and calorie tracking, revealing that ultra-processed food led to an increase of 500 calories daily and weight gain.
  • The prevalence of ultra-processed food in the modern diet, contributing to obesity rates, highlights the failure of this food system and the need for nutrient-rich, unprocessed food from good soil to meet cellular needs and promote satiety.
  • To support cellular health and reduce inflammation, a diet should focus on fiber, Omega-3s, healthy protein, probiotics, and antioxidants, emphasizing the importance of quality food sources and variety in meal planning.
  • The brain's hunger and satiety regulation circuits are driven by the need for amino acids and micronutrients, making natural, unprocessed foods like meat, fish, eggs, vegetables, fruits, and healthy starches more satiating and beneficial compared to highly processed options.
  • Highly processed foods create confusion for the brain's hunger signals, leading to overeating and a lack of nutrient understanding, contrasting with natural foods that provide a clear link between taste, calories, and nutrients for intuitive self-regulation.
  • Processed food's variable reward nature triggers dopamine pathways, contributing to cravings and overeating, while nutrient-dense foods like ribeye steaks offer consistent nutrition, aiding in reducing the motivation treadmill associated with processed food consumption.
  • Stimulating the body's satiety hormones through nutrient-rich foods that activate gut cells to produce hormones like GLP-1 is crucial for regulating hunger and reducing cravings, emphasizing the importance of giving the body what it needs to support natural satiety mechanisms.
  • Understanding the mechanisms behind GLP-1 production, including increasing L cells in the gut, enhancing GLP-1 secretion from each cell, and inhibiting the enzyme DPP4 that degrades GLP-1, can provide insights into promoting satiety and reducing the reliance on pharmaceutical interventions for appetite control.

01:42:17

Enhancing Gut Health Through Dietary Choices

  • Eating more fiber supports the gut microbiome, with one to three servings of low-sugar fermented foods recommended daily, such as sauerkraut, kimchi, and Greek yogurt.
  • Making homemade sauerkraut following a specific recipe is advised to ensure healthy fermentation, or store-bought sauerkraut can be consumed along with its brine for gut health benefits.
  • Short-chain fatty acids, essential for gut health, can be obtained through three main methods: consuming more fiber (prebiotics), fermenting polyphenols found in colorful fruits and vegetables, and ingesting fermented foods like kimchi and sauerkraut.
  • Foods like miso and natto can increase L cells in the gut, crucial for individuals with type 2 diabetes who have fewer L cells, potentially aiding in blood sugar control.
  • Ginseng has been shown to improve L cell differentiation, contributing to better blood sugar stability, while high-protein foods like veal and glutamine stimulate GLP-1 secretion.
  • Thylakoids found in spinach significantly increase GLP-1 secretion, promoting satiety and inhibiting lipase to aid in fat digestion and reduce hunger.
  • Other foods like green tea, curcumin, and specific amino acids stimulate GLP-1 secretion, while black beans, oregano, rosemary, guava, and mtin found in berries and peppers inhibit DPP4, aiding in satiety and appetite control.
  • GLP-1 acts as a potent appetite suppressant, with GLP-1 analogs prescribed to millions for weight loss, but concerns exist about its long-term effects on lean mass and overall health.
  • The focus on pharmaceutical solutions like GLP-1 analogs overlooks the importance of lifestyle changes, such as eating real food, exercising, and improving metabolic health through simple habits.
  • The media's promotion of pharmaceutical solutions over empowering metabolic habits raises concerns about the influence of the pharmaceutical and processed food industries, emphasizing the need for a shift towards prioritizing lifestyle changes for improved health.

01:57:12

"Health Strategies for Weight Management and Metabolic Health"

  • Throughout history, various weight loss medications like fenfen and dinitrophenol have been used, but they often caused severe health issues and were not effective.
  • Medicalization and pharmacology for chronic conditions have generally failed to reduce the rates of those conditions, as seen with depression and type 2 diabetes.
  • The rise in obesity rates suggests that the medicalization of obesity may not address the root cause of the issue effectively.
  • Deliberate cold exposure, like cold showers or plunges, can stimulate mitochondria to produce more heat, potentially aiding in weight management and metabolic health.
  • Brown fat, rich in mitochondria, can be promoted through deliberate cold exposure, enhancing metabolic health.
  • Heat exposure can also benefit metabolic health by activating heat shock proteins that boost antioxidant defenses.
  • Compressing eating into a shorter window, like 6 hours instead of 12, can lead to lower glucose and insulin levels, improving metabolic health.
  • Fasting, especially time-restricted feeding, can be beneficial for metabolic health by aligning eating patterns with the body's natural rhythms.
  • While some studies suggest intermittent fasting may increase cardiovascular risk, it's crucial to await peer-reviewed research for accurate conclusions.
  • Personal preferences and tolerances should guide decisions on fasting and eating windows, with flexibility in finding what works best for individual health goals.

02:11:21

"Optimizing Health Through Continuous Glucose Monitoring"

  • A study on diet recall methods was criticized for its poor accuracy due to the two-day recall of people's diets.
  • Compressing the eating window may have favorable effects on health by allowing insulin and glucose levels to decrease, promoting metabolic flexibility.
  • The average American has 11 eating events per day and eats over a 15-hour window, leading to constant glucose exposure and limited fat burning.
  • Ultra-processed foods, prevalent in American diets, hinder fat burning by maintaining high glucose levels, contributing to obesity rates.
  • Eating meals earlier in the day results in lower glucose and insulin responses compared to eating late at night, potentially due to melatonin's effects on insulin sensitivity.
  • Continuous glucose monitoring can reveal the impact of dietary choices on blood sugar levels, emphasizing the importance of fat and fiber in meals to stabilize glucose responses.
  • Glucose monitoring provides insight into metabolic health trends over time, aiding in early detection of potential insulin resistance and metabolic diseases.
  • Monitoring post-meal glucose clearance time can indicate insulin sensitivity, with a rapid decrease in glucose levels being a sign of good metabolic health.
  • Glycemic variability, seen through continuous glucose monitoring, can indicate underlying metabolic dysfunction, with spikier glucose patterns correlating with poorer metabolic markers.
  • Continuous glucose monitoring offers a comprehensive view of individual glucose responses, aiding in personalized dietary and lifestyle adjustments for optimal metabolic health.

02:25:55

"CGM Reveals Surprising Glucose Insights"

  • A study showed that non-diabetic individuals wearing a CGM can enter diabetic and pre-diabetic ranges, highlighting the importance of tracking glucose levels.
  • Glycemic variability and area under the curve are key metrics that can be monitored using a CGM.
  • The Dawn effect refers to the rise in glucose levels upon waking up, influenced by the cortisol Awakening response and correlated with insulin resistance.
  • The magnitude of the Dawn effect can indicate stress levels, cortisol levels, and insulin resistance, with a desirable rise of less than 10 points.
  • CGMs can help identify how different foods affect glucose levels, revealing surprising spikes caused by seemingly healthy choices like green juice sweetened with dates or instant oatmeal.
  • Personalized Nutrition studies have shown that individuals can have vastly different glycemic responses to the same foods, emphasizing the importance of understanding individual responses to food.
  • Lifestyle strategies like better sleep, post-meal walks, resistance training, cold plunges, and breathwork can help modulate glucose spikes and improve metabolic health.
  • Insufficient sleep and poor sleep quality can impact morning blood glucose levels, emphasizing the importance of adequate and restful sleep for metabolic health.
  • Continuous glucose monitoring devices like Levels and Dexcom are expanding to measure additional analytes like ketones, lactate, and alcohol, offering comprehensive metabolic insights.
  • Mindset, stress, and control play a significant role in metabolic health, with stress causing diabetogenic effects and impacting blood sugar levels, highlighting the need to address psychological factors in managing metabolic health.

02:40:01

"Nature's Role in Health and Wellness"

  • The cell danger response is a mechanism that can be triggered by various factors like viruses, toxins, lack of micronutrients, and psychological threats.
  • Psychological threats impact cellular biology through nerves, hormones, neurotransmitters, and the microbiome.
  • Modern lifestyles, including ultra-processed food and constant exposure to fear-inducing media through devices, contribute to triggering the cell danger response.
  • Creating a sense of safety in the body is crucial for metabolic health, as threats and fears divert resources towards defense rather than repair.
  • Spending time outdoors is essential for metabolic health, with the average American spending 93.7% of their time indoors.
  • Being in nature helps regulate circadian rhythms, reduce anxiety, and improve metabolic health through sunlight exposure and connection to natural cycles.
  • Nature provides a sense of abundance, awe, and harmony, contrasting with the fear-inducing environment of modern society.
  • Connecting with nature helps individuals understand their relationship with the environment, promoting gratitude and reducing the sense of scarcity that drives unhealthy behaviors.
  • Making choices like spending more time outdoors, eating real food, and caring for the environment can significantly improve health by aligning with the natural processes that sustain life.
  • Dr. Casey Means emphasizes the importance of taking control of one's health by understanding the impact of modern lifestyles on metabolic function and making informed choices to create a sense of agency and autonomy.

02:55:34

"Huberman Lab: Podcast and Neural Network Newsletter"

  • Subscribe to the Huberman Lab podcast on all social media channels for unique content. Sign up for the free neural network newsletter on hubermanlab.com for monthly summaries and protocols covering topics like neuroplasticity, sleep improvement, dopamine optimization, cold and heat exposure, and foundational fitness. Enter your email on the newsletter tab, with no sharing of personal information.
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