What diet should you follow? Metabolic health experts say it doesn’t matter whether you’re keto, vegan, or otherwise if you focus on three simple principles, which will help reduce your risk for cancer and nonalcoholic fatty liver disease. Dr. Swaranjit Bhasin and Dr. Casey Means discuss the biomarkers to ask your doctor about, why they matter, how to improve those biomarkers with accessible tips, and why liver health is a big key to overall health.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠https://levels.link/wnl⁠⁠⁠

🎙 What Swaranjit Bhasin, MD, & Casey Means, MD, discuss:

(00:00) — Intro

(03:45) — A radiologist raises a red flag about increased diagnoses in younger patients

(11:03) — Nonalcoholic fatty liver disease is a silent but serious problem

(15:01) — The importance of the liver

(18:38) — What are your most important biomarkers?

(32:30) — Casey Means, MD, summarizes Dr. Bhasin’s three rules for diet

(34:18) — Processed vegetable and seed oils are toxic to the body

(42:20) — Insulin resistance can drive cancer

(52:26) — The importance of autophagy in helping to prevent cancer

(55:14) — Who should not engage in intermittent fasting?

⁠⁠⁠Transcripts & Show notes⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🔗 Helpful links:

Watch the conversation: ⁠https://youtu.be/1pkhDOPsXb4⁠

Find us on YouTube: ⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1

Stable glucose levels are a foundation of feeling and looking your best at any age. When glucose levels are more erratic—with spikes and crashes—cravings, weight gain, low energy, health issues, and more can ensue. Jessie Inchauspé and Dr. Casey Means, thought leaders on the topic of blood sugar, discuss simple hacks for keeping glucose levels more stable without resorting to restrictive diets, and they share why stable levels inform health.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Jessie Inchauspé & Casey Means, MD, discuss:

(00:00) — Intro

(05:52) — Are type 2 diabetes and obesity genetic, dictated by lifestyle factors, or both?

(10:21) — Hacks for keeping blood sugar more stable

(18:42) — People want to be healthy, but the food industry complicates matters

(22:46) — Nutritional choices can impact mental health

(28:42) — The premise behind Inchauspé’s ‘Glucose Goddess Method’

(31:21) — Tracking biomarkers provides insight to your metabolic health

(33:29) — A siloed approach to healthcare misses the big picture

(36:21) — Can supplements really help with metabolic health?

(48:38) — We need systemic change in the food industry

(56:41) — The science behind food cravings

⁠⁠⁠Transcripts & Show notes⁠⁠⁠⁠⁠

🔗 Helpful links:

Find us on YouTube: ⁠⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠

Watch the conversation on YouTube: https://youtu.be/NfmRORU1HIA?si=PecFHUL6ZTC8bu1N

Diet and exercise culture tends to prioritize calorie restriction and calorie burning via cardio workouts. While fat loss is beneficial, building and maintaining healthy muscle mass is also crucial for metabolic health and longevity. Dr. Gabrielle Lyon and Dr. Casey Means discuss Lyon’s book “Forever Strong,” why strength-training should be a priority for workout routines, how muscle is the body’s metabolic currency, and why boosting protein intake aids in adding and preserving muscle mass.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Gabrielle Lyon, DO, & Casey Means, MD, discuss:

(00:00) — Intro

(03:09) — Dr. Casey Means shares her enthusiasm for Dr. Gabrielle Lyon’s book

(08:53) — Muscle is our metabolic currency

(19:56) — According to Dr. Lyon, gaining muscle is more important than losing fat

(24:09) — Muscle mass is protective against sarcopenia

(31:47) — Dr. Means raises the question about menopause

(32:58) — The benefits of focusing on metabolic health in the menopause transition

(37:49) — Dr. Lyon encourages people to reevaluate the type of exercise they are doing

(40:32) — Dr. Lyon discusses the importance of getting enough protein

(44:34) — Dr. Lyon discusses the timing of protein intake

(52:25) — Dr. Lyon discusses supplementation with creatine

⁠⁠Transcripts & Show notes⁠⁠

🔗 Helpful links:

Watch the conversation on YouTube: https://youtu.be/LAF2o2zv7Q4?si=vXoV1hxQVCpfYOpQ

Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1

Levels, aiming to fix the metabolic health crisis with the use of continuous glucose monitoring (CGM) paired with an intuitive and educational app, was founded in 2019 by Josh Clemente, who eventually brought on several co-founders to help steer the startup’s ship. Josh Clemente and Ben Grynol discuss Clemente’s lightbulb moment for the concept, the networking process for gaining investor buy-in and taking the company to the next level, and the hiccups and triumphs along the way.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Josh Clemente & Ben Grynol discuss:

(01:51) — The Levels origin story

(30:05) — The catalyst for moving on from SpaceX

(41:27) — Clemente realizes that altering nutrition can provide a “superpower”

(46:46) — The mainstream medical system doesn’t treat type 2 diabetes until it’s advanced

(50:30) — Even seemingly healthy foods can spike glucose and lead to an energy crash

(59:40) — The next step in the Levels story was creating the product

(01:25:27) — Clemente uses pressed juice to illustrate a glucose rise

(01:41:30) — How the Levels name was born

(02:03:35) — Levels needed representation in the medical field

(02:43:33) — Levels co-founders get the opportunity to try CGM

⁠⁠⁠⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠⁠⁠⁠

The obesity epidemic isn’t about calories-in-calories-out. Instead, chronic stress and high insulin levels from refined carbs and sugar are drivers of fat storage. And the type of fat stored matters, since visceral fat accumulation leads to worsening metabolic health. Dr. Robert Lustig and Mike Haney discuss the different types of fat and how they are stored and burned; what thin on the outside, fat on the inside means; whether people can be healthy at any size; environmental factors that contribute to obesity; and what people can do to manage weight.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Robert Lustig, MD, & Mike Haney discuss:

(09:40) — Three things are required for fat storage to occur

(21:54) — The key to fat loss is reducing insulin

(23:39) — Refined carbohydrates lead to fat storage

(32:41) — What is metabolically healthy obesity?

(42:05) — Visceral fat causes “metabolic mayhem”

(45:40) — What is thin on the outside fat on the inside?

(50:27) — Stress causes the accumulation of visceral fat

(58:06) — Exercise helps burn visceral fat

(01:00:58) — The key to being healthy

(1:06:12) — Endocrine-disrupting chemicals also play a role in obesity

(1:26:46) — Is there such a thing as “health at any size”?

⁠⁠⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠⁠⁠

🔗 LINKS:

Watch the conversation: ⁠https://youtu.be/sxJvfqTFttY

Trauma causes physiological changes to the nervous system. Over time, these impacts may place someone on a trajectory from health to a pre-disease state to a disease state, leading to autoimmunity or autoimmune disorders. Dr. Sara (Gottfried) Szal and Mike Haney discuss Szal’s new book “The Autoimmune Cure,” trauma and how it can contribute to autoimmunity, how personalized precision medicine may help individuals reverse autoimmunity and return to a state of health, and how psychedelic therapies can help with addressing trauma.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Sara (Gottfried) Szal, MD, & Mike Haney discuss:

(07:36) — What is precision medicine?

(13:17) — How tools that give you a “window” into your physiology can help

(17:24) — Why catching autoimmunity in a pre-disease state is important

(34:22) — A person’s life history, especially their trauma, matters for their overall health

(38:17) — The three components that lead to autoimmunity

(42:42) — More people are living in fight-or-flight mode all the time

(49:53) — A food-based approach is a great place to start for reversing autoimmunity

(51:34) — How do you find someone who practices precision medicine?

(1:02:56) — How psychedelic therapies may help with trauma

(1:06:05) — The difference between recreational and therapeutic use of psychedelics

⁠⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠⁠

🔗 LINKS:

Watch the conversation: https://youtu.be/R0BbP4_xEfo

Inflammation is an essential process in the body to help with healing and illness recovery. However, many people have chronic inflammation, which accelerates aging and drives disease processes. We can help control inflammation through diet. Dr. Robert Lustig and Ben Grynol discuss environmental and dietary sources of chronic inflammation as well as the foods that are anti-inflammatory.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Robert Lustig, MD, & Ben Grynol discuss:

(03:04) — Inflammation is essential

(05:04) — What causes chronic inflammation?

(08:14) — Processed seed oils drive inflammation

(09:40) — Sugar drives inflammation

(11:00) — Fiber is an anti-inflammatory food

(12:18) — Omega-3 fatty acids are anti-inflammatory

(13:27) — Vitamin D is anti-inflammatory

(14:52) — Controlling inflammation helps combat aging processes

(15:37) — The Western diet causes inflammation

⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠

🔗 LINKS:

Watch the full library for Rob’s Ultimate Health Guide: ⁠https://www.youtube.com/playlist?list=PLt_J9-Sfer-lwssEdcuNTm3mmKhKqgd-z

Although not one single test can tell you whether you are healthy, some biomarkers and lab results can provide you a picture of your metabolic health, which can then inform you about your overall health. Dr. Robert Lustig and Mike Haney discuss why fasting insulin is one of the best metabolic health biomarkers, how you can use continuous glucose monitoring as a proxy for insulin sensitivity, how fast your metabolic health can change, and why your uric acid level and the cholesterol marker ApoB are also important labs to receive.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Robert Lustig, MD, & Mike Haney discuss:

(03:51) — Multiple factors help determine if you’re getting sicker or healthier

(07:52) — Fasting glucose is not a good gauge of your metabolic health

(10:13) — The concern with a rising insulin level

(19:22) — A good goal is to keep glucose levels more stable, but you’re going to have rises

(30:12) — What a glucose excursion can tell you

(31:24) — Why doctors don’t check fasting insulin, even though it’s a better marker than glucose?

(46:12) — How often should you get your fasting insulin checked?

(50:08) — A continuous glucose monitor can show you your glucose excursions

(58:42) — Why uric acid is an important biomarker

(1:08:37) — Why you should get ApoB checked

⁠⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠⁠

🔗 LINKS:

Watch the full conversation: https://youtu.be/6P8HVIbdDc0?si=DIhrV0vlkQdYLskg

Both aging and menopause affect metabolism. Unless people build and preserve muscle mass, aging drives muscle loss and fat gain. While these changes affect everyone, the menopause transition can also worsen metabolic health. Dr. Robert Lustig and Ben Grynol discuss aging’s effects on body composition, how menopause exacerbates these and other effects, and what you can do to protect your health.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Robert Lustig, MD, & Ben Grynol discuss:

(03:05) — Aging and muscle loss

(04:30) — Aging and fat gain

(05:06) — Why insulin resistance can increase as we age

(08:13) — Loss of estrogen drives menopause symptoms

(09:28) — Menopause can also impact cholesterol

(10:11) — Lifestyle changes can help lessen the impact of menopause on metabolism

⁠⁠⁠⁠Transcript & Show notes⁠⁠⁠⁠

🔗 LINKS:

Watch the full library for Rob’s Ultimate Health Guide: ⁠https://www.youtube.com/playlist?list=PLt_J9-Sfer-lwssEdcuNTm3mmKhKqgd-z

Macronutrients include fat, protein, and carbohydrates. Fiber is a type of carbohydrate. All four nutrients have different effects on glucose and metabolic health. Dr. Robert Lustig and Ben Grynol discuss the metabolic health effects of each macronutrient, how to prevent age-related muscle loss, how to improve gut health, and more.

Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠⁠⁠⁠

Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health.

Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health.

🎙 What Robert Lustig, MD, & Ben Grynol discuss:

(03:36) — Protein helps prevent age-related muscle loss

(04:25) — What if you just consume protein and do not exercise?

(05:21) — Leucine is a stimulator of insulin release

(08:55) — Which fats are good and bad for you?

(13:22) — How dietary fat affects your glucose response

(14:59) — The importance of fiber

(15:52) —What does fiber do?

⁠⁠⁠Transcript & Show notes⁠⁠⁠

🔗 LINKS:

Watch the full library for Rob’s Ultimate Health Guide: https://www.youtube.com/playlist?list=PLt_J9-Sfer-lwssEdcuNTm3mmKhKqgd-z