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
- Waist Size: Women > 35 inches, Men > 40
inches (indicates excess visceral fat around vital organs, causing
chronic inflammation).
- Triglycerides: > 150 mg/dL (excess fat in
bloodstream, leading to insulin resistance).
- Fasting Glucose: > 100 mg/dL (early sign of
insulin resistance).
- Blood Pressure: > 130/85 mmHg (indicates chronic
inflammation).
- HDL Cholesterol: < 50 mg/dL (difficulty clearing
fat and cholesterol from bloodstream).
4 & 4 Food Checklist
Four Foods in the Fridge
- Unsweetened Probiotic Food: (e.g., unsweetened
yogurt, sauerkraut, miso) - Improves gut health and reduces
inflammation.
- Cruciferous Vegetables: (e.g., broccoli,
cauliflower, brussels sprouts, arugula) - Packed with nutrients for cell
energy. Tip: Swap rice with cauliflower rice.
- Quality Protein: (e.g., grass-fed beef, wild-caught
fish, pasture-raised eggs) - Preserves muscle mass and protects against
insulin resistance.
- Fiber Powerhouse: (e.g., chia seeds, black beans,
lentils) - Feeds gut bacteria, lowers inflammation, and supports healthy
cells.
Four Eating Habits
- 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.
- Eat Dinner Early: Early dinners and skipping
evening snacks reduce insulin spikes and improve sleep quality.
- Eat Mindfully: Avoid distractions like phones and
TV during meals. Eat slowly to enjoy flavors and textures, preventing
overeating and aiding digestion.
- Walk After Meals: A gentle 10-15 minute walk after
meals reduces glucose spikes by 30%.