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.
From Good Energy. Means frames most modern symptoms as downstream of metabolic and mitochondrial health. The practical core is unglamorous and mostly free: eat whole foods, put fibre, protein and fat before the carbs in a meal, walk for ten minutes after eating, train, sleep, and cut ultra-processed food. For people who want feedback, a continuous glucose monitor shows in real time how your meals and habits move your blood sugar. A short list of blood markers tells you where you stand.
Why it works▼
Eat fibre and protein before carbs
Meal order meaningfully blunts the glucose spike.
Walk for about 10 minutes
Muscle contraction clears glucose from the blood without insulin.
Build meals from whole foods
Ultra-processed food is the main driver of the spikes and crashes.
Train, sleep and manage stress
These move the same metabolic markers as food does.
Cover magnesium and the basics
Magnesium supports glucose transport and vitamin D processing; she frames supplements as gap-fillers, not the main event.
Get the key metabolic blood markers
A cheap, periodic read on where your metabolic health actually is.
Wear a CGM to map your responses
Turns abstract advice into your own data; optional and not cheap.
- Energy crashers
- People with pre-diabetes risk or family history
- Data-driven learners
- Anyone who wants free habits before any gadget
- 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
- July 3, 2026 Protocol published.
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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.ai 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.