Understanding metabolic health with Dr. Casey Means

Glucose Monitors

Continuous glucose monitors (CGMs) are revolutionizing how we understand and manage metabolic health. Dr. Casey Means explains that CGMs provide real-time data on glucose levels, helping individuals maintain stable glucose, which is crucial for performance and long-term health 1. She emphasizes the importance of addressing rising glucose levels before they reach clinical thresholds, a proactive approach that can prevent chronic diseases like diabetes and heart disease 2.

Continuous glucose monitors, which is a biosensor. It's a quarter like device that you stick on the back of your arm. It has a small probe that goes just 4 mm under the skin, totally painlessly.

--- Dr. Casey Means

Managing glycemic variability is key, as high variability increases risks for several chronic conditions. Dr. Means highlights that reducing glucose spikes can prevent inflammation, oxidative stress, and insulin resistance, all of which contribute to metabolic dysfunction 3.

   

Dietary Adjustments

Practical dietary adjustments can significantly impact glucose management and metabolic health. Dr. Casey Means suggests pairing carbohydrates with proteins or fats to mitigate glucose spikes, a strategy supported by research showing reduced glucose responses 4. Walking after meals is another effective method, with studies indicating a 35% reduction in glucose spikes from a simple post-meal walk 4.

Adding these things to the meal of carbohydrates or before the meal, preloading a big carbohydrate load with some protein or fat can help with the glucose response.

--- Dr. Casey Means

Dr. Means also advises identifying and swapping out hidden sugars in meals to prevent unnecessary insulin spikes. By making thoughtful food swaps, such as choosing a bowl over a tortilla at Chipotle, individuals can enjoy nutritious meals without the adverse effects of high glucose levels 5.