Good Energy

no hurry, no pause.

Last update: 2025-03-21

Dr. Casey Means emphasizes that many health issues stem from how efficiently our cells produce and utilize energy. For optimal health and to avoid diseases, it’s crucial that our cells generate “good energy,” which is vital for both physical and mental well-being. The book is available in North Vancouver City Library, call No: 616.399 MEA. The following bullet points are from Productivity Game’s video, based on Good Energy by Dr. Casey Means.

Five Key Health Metrics

  1. Waist Size: Women > 35 inches, Men > 40 inches (indicates excess visceral fat around vital organs, causing chronic inflammation).
  2. Triglycerides: > 150 mg/dL (excess fat in bloodstream, leading to insulin resistance).
  3. Fasting Glucose: > 100 mg/dL (early sign of insulin resistance).
  4. Blood Pressure: > 130/85 mmHg (indicates chronic inflammation).
  5. HDL Cholesterol: < 50 mg/dL (difficulty clearing fat and cholesterol from bloodstream).

4 & 4 Food Checklist

Four Foods in the Fridge

  1. Unsweetened Probiotic Food: (e.g., unsweetened yogurt, sauerkraut, miso) - Improves gut health and reduces inflammation.
  2. Cruciferous Vegetables: (e.g., broccoli, cauliflower, brussels sprouts, arugula) - Packed with nutrients for cell energy. Tip: Swap rice with cauliflower rice.
  3. Quality Protein: (e.g., grass-fed beef, wild-caught fish, pasture-raised eggs) - Preserves muscle mass and protects against insulin resistance.
  4. Fiber Powerhouse: (e.g., chia seeds, black beans, lentils) - Feeds gut bacteria, lowers inflammation, and supports healthy cells.

Four Eating Habits

  1. Record Everything: Log all food in a “Food Log” note to create awareness and accountability. Review weekly to adjust diet, focusing on avoiding added sugar, refined grains, and unhealthy fats.
  2. Eat Dinner Early: Early dinners and skipping evening snacks reduce insulin spikes and improve sleep quality.
  3. Eat Mindfully: Avoid distractions like phones and TV during meals. Eat slowly to enjoy flavors and textures, preventing overeating and aiding digestion.
  4. Walk After Meals: A gentle 10-15 minute walk after meals reduces glucose spikes by 30%.