Metabolic Health & Good Energy
Casey Means' Good Energy protocol steadies blood sugar with simple habits: fiber and protein before carbs, a 10-minute walk after eating. These free, unglamorous habits also include training, sleep, and cutting ultra-processed food, since sharp glucose spikes drive energy dips and, over years, metabolic disease. A continuous glucose monitor and a few key blood markers can show your personal response.
Eat fibre and protein before carbs Vegetables and protein first, starches and sugars last
Meal order meaningfully blunts the glucose spike.
Walk for about 10 minutes A short walk after eating, especially after the largest meal
Muscle contraction clears glucose from the blood without insulin.
Build meals from whole foods Minimise ultra-processed food; prioritise protein, fibre and healthy fats
Ultra-processed food is the main driver of the spikes and crashes.
Train, sleep and manage stress Regular movement (including strength), consistent sleep, stress down-regulation
These move the same metabolic markers as food does.
Cover magnesium and the basics Magnesium daily if intake is low; omega-3 and vitamin D as needed
Magnesium supports glucose transport and vitamin D processing; she frames supplements as gap-fillers, not the main event.
Get the key metabolic blood markers Fasting glucose, fasting insulin, triglycerides, HDL, HbA1c; aim for optimal, not just normal
A cheap, periodic read on where your metabolic health actually is.
Wear a CGM to map your responses A continuous glucose monitor for 2 to 4 weeks to learn your personal triggers
Turns abstract advice into your own data; optional and not cheap.
This protocol works from your actual levels. Testing partner coming soon.
- Metabolic health blood panel
- Continuous glucose monitor
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
Sharp glucose spikes and crashes drive energy dips and, over years, metabolic disease.
View sources
Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation (Huberman Lab)
Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation (Huberman Lab show notes)
Good Energy (Dr. Casey Means): metabolic markers and the six principles of eating
In 'Good Energy,' a doctor lays out how to measure and boost metabolic health (NPR review)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Casey Means and is not created, reviewed, endorsed by, or affiliated with Casey Means or Physician · Levels.
Is this for you
- Energy crashers
- People with pre-diabetes risk or family history
- Data-driven learners
- Anyone who wants free habits before any gadget
Cautions
- Means co-founded Levels and has a commercial interest in the CGM and testing recommended here. Continuous glucose monitoring is optional and, for people without diabetes, evidence of clear benefit is limited
- History of disordered eating: continuous glucose tracking can tip into food anxiety and obsessive monitoring; this protocol may not be appropriate, and the habits above work without any device
- Diabetics: coordinate any change and any CGM use with your doctor
- The CGM subscription is expensive and entirely optional; the meal-order and post-meal-walk habits are free and carry most of the benefit
- Educational only, not medical advice
Common questions
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