Good Energy by Casey Means | 3 Takeaways
“The best advice I can give anyone in transforming their health is to find a way—any way—to stick with totally unprocessed, organic food for just a month or two. By the end of this time, I can guarantee that your preferences and cravings will have changed.”
― Casey Means
In Good Energy, Casey Means uncovers the science behind how our bodies create and sustain energy, revealing hidden factors that often drain it. She covers topics that include HRV, cold water immersion, the use of heat and saunas, seed oils, toxins, mental health, exercise, sunlight, and much, much more—all of which overlap with what I share on MindBodyDad
By weaving together research, practical tips, and an in-depth look at the body’s energy systems, Good Energy offers a comprehensive guide to boosting daily vitality and fostering long-term health. This may be my favorite book of the year. I highly recommend it to anyone who wants to improve their health.
3 Takeaways from Good Energy
1. The Trifecta of Dysfunction in Our Bodies
Many modern health issues stem from three core dysfunctions: mitochondrial dysfunction, chronic inflammation, and oxidative stress. These issues collectively disrupt cellular function and energy production, ultimately compromising overall health.
Mitochondrial Dysfunction: When mitochondria, the "powerhouses" of our cells, become damaged, they struggle to produce ATP (cellular energy), leading to fatigue and an increase in stored fat. This fat accumulation creates further cellular dysfunction.
Chronic Inflammation: Low ATP levels signal a threat to the body, which reacts by triggering a stress response. Over time, this constant reaction creates a chronic inflammatory state that strains our immune system and health.
Oxidative Stress: In trying to process environmental toxins and damaged cells, our bodies generate free radicals, which create further damage to cells and cellular function.
The body’s energy production, inflammation levels, and ability to repair itself are foundational for health. Addressing these dysfunctions can lead to increased vitality and lower disease risk. Practical steps include reducing toxin exposure, managing stress, and nourishing the body with nutrient-dense foods.
2. Blood Tests for Metabolic Health: Are You "Normal" or "Optimal"?
Casey Means emphasizes the gap between “normal” and “optimal” metabolic health markers, urging readers to aim for optimal levels to reduce long-term health risks. By focusing on these 5 key blood tests, she provides actionable targets for improving metabolic health and preventing disease.
Triglycerides: Elevated triglycerides often indicate excess sugar, refined carbs, alcohol, and low physical activity. While normal levels are under 150 mg/dL, Means advocates for an optimal target below 80 mg/dL, as those with levels under 81 mg/dL have a 50% lower cardiovascular risk than those in the 110-153 mg/dL range.
HDL (High-Density Lipoprotein): HDL offers cardiovascular protection with its anti-inflammatory and antioxidant effects. Although normal HDL is above 40 mg/dL for men and 50 mg/dL for women, the optimal range of 50-90 mg/dL offers the lowest risk.
Fasting Glucose: Fasting glucose can signal early insulin resistance, sometimes a decade before diabetes onset. Normal levels are below 100 mg/dL, but optimal levels fall between 70-85 mg/dL for earlier intervention.
Blood Pressure: High blood pressure is a major, preventable cardiovascular risk. Both normal and optimal blood pressure are below 120/80 mmHg, underscoring the need for consistent monitoring.
Waist Circumference: Waist circumference indicates visceral and ectopic fat levels, which are linked to disease risk. Optimal for men is under 94 cm (37 in) and for women under 80 cm (31.5 in) in most groups, with lower targets for certain populations more sensitive to abdominal fat.
Triglyceride-to-HDL Ratio: This underutilized marker is a strong predictor of insulin resistance and heart attack risk. Means recommends aiming for a ratio below 1, with optimal protection under 1.5.
3. Reproductive Health
Fertility and Metabolic Health: Metabolic health is crucial for fertility, especially in conditions like PCOS, which now affects 20% of women globally and has risen 65% in the last decade. Driven by high insulin, PCOS disrupts hormone balance, impacting fertility and often leading to medication or IVF treatment, however, lifestyle changes—like a low-glycemic, vegetable-rich diet—can improve PCOS markers in just 12 weeks, addressing root causes rather than relying solely on medication, something that many women are not even aware of.
Male Fertility and Oxidative Stress: Obesity and oxidative stress are major contributors to male infertility, affecting sperm quality, count, and increasing miscarriage risks. Conditions like erectile dysfunction (ED), now common in 42% of men over 40, often signal underlying metabolic issues. Dr. Godfried emphasizes that ED is “atherosclerosis of the penile artery until proven otherwise,” highlighting the need for metabolic evaluation in affected men.
Gestational Health and Metabolic Dysfunction: Metabolic dysfunction also affects pregnancy, with gestational diabetes rising 30% since 2016. Women with multiple metabolic risk factors have significantly higher odds of preterm delivery and fetal death, illustrating the “sterilizing” impact of modern diet and lifestyle. Optimal metabolic health is essential to improve both fertility and pregnancy outcomes.
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