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58: Controlling Blood Sugar: A Deep Dive

Aug 31, 2020 | Biohacking, Season 3, Uncategorized


In today's episode, we interview Dr. Casey Means, co-founder of the Metabolic Health company, Unlock Levels. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. We discuss how to holistically look at glucose levels and insulin to optimize health potential, maximize fat loss, and strengthen immune health.

1:21 Welcome to the show!

2:15 Dr. Casey Means’ Bio

3:12 Welcome Dr. Casey!

4:23 CGMs & metabolic health

5:17 The varying spectrum of Metabolic Dysfunction

6:59 How Glucose COULD vs SHOULD respond to food

8:54 Why so many people don’t know they have Pre-Diabetes & how to test

10:24 Why Pre-Diabetes is under-diagnosed

11:30 The ranges we should be aiming for

11:54 STUDY: Optimal glucose ranges

14:38 “Normal” vs “Optimal” lab ranges

14:58 Researcher Todd Rose: “End of Average” book

16:18 Behaviors leading to chronic disease

16:54 Benefits of wearables for personalized healthcare

19:17 There is no one-size-fits-all approach

19:43 STUDY: Personalized nutrition & glycemic variability

21:20 Oatmeal marketed as “heart healthy”

22:38 Glycemic Index & Load myth

24:54 Assessing the Gut Microbiome

26:09 DayTwo stool analysis

27:59 Probiotic to lower HbA1c

30:14 Dietary changes for the gut microbiome + probiotics

32:37 The ideal 24-glucose & insulin picture 

35:27 Glucose & Inflammation

35:49 Glycation problems

36:44 Oxidative-stress & Free Radicals

387:54 “Hills vs Mountains”

38:22 What’s considered ‘normal’ (see Levels blog)

40:55 “Reactive Hypoglycemia”

42:10 Why we can’t burn fat!

43:21 The MYTH about eating breakfast

44:20 STUDY: Time-Restricted Feeding

46:15 Lauren’s experience with snacking

47:33 Using Biofeedback & tech

48:32 Tracking glucose levels during sleep 

49:57 CGM recommendations overnight

51:19 STUDY: Fasting glucose & disease risk

52:31 Pressure-induced sensor error

55:20 The impact of exercise

59:15 STUDY: Benefits of walking on glucose 

1:01:42 The impact of hormetic stressors

1:02:30 Working out in a fasted state

1:06:15 Carb cycling & Fat adaptation

1:08:10 The future of CGMs

1:09:55 Risk factors for common diseases

1:13:58 Risks for COVID mortality

1:15:44 Her one piece of advice

1:17:41 Where you can find Dr. Casey

1:19:02 Thanks for tuning in!


Levels Health Website 

Levels Health Blog

Unlock Levels:



Dr Caseys Kitchen:



Pendulum Probiotics


Fasting Apps: Zero & Life:


Zero App


HVMN Carb Cycling article for Athletes

Personalized Nutrition by Prediction of Glycemic Responses

Contextualising Maximal Fat Oxidation During Exercise

Breaking Prolonged Sitting Reduces Postprandial Glycemia in Healthy, Normal-weight Adults

Creating an Optimal Diet by Tracking Glucose with a Continuous Glucose Monitor (CGM)

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