October 21, 2024
Review of Dr. Casey Means’ Good Energy
In her book, Good Energy, Dr. Casey Means explores the complex relationship between our metabolic health and the quality of energy we experience in daily life. Dr. Means is an ENT surgeon that graduated from Stanford University Medical School before eschewing it all to dive into the world of disease prevention. Drawing from her background in integrative medicine and her deep understanding of metabolic science, Dr. Means presents a compelling case for why energy levels are not merely a factor of rest and diet, but a direct reflection of how well our cells are functioning on a biochemical level. And this is the key, the understanding of the biochemistry of the why!
In today’s modern world, so many of us feel sluggish, fatigued, or burned out, and the causes are often elusive. We live in a time where external stressors, processed foods, environmental toxins, and sedentary lifestyles disrupt our body’s ability to produce and regulate energy efficiently. Dr. Means calls for a paradigm shift in how we view energy: it’s not just about getting more sleep or drinking another cup of coffee. It’s about restoring the metabolic health of our cells to optimize the energy they generate.
Dr. Means begins by breaking down the concept of metabolism—the intricate process by which our bodies convert food into energy. More than just the “calories in, calories out” model, metabolism encompasses the complex biochemical reactions that take place in every cell, ensuring that nutrients from food are broken down and converted into usable energy in the form of adenosine triphosphate (ATP). When our metabolism is functioning optimally, we feel energized, focused, and balanced. But as Dr. Means points out, this is not the case for most people today. The modern diet, rich in processed foods and refined sugars, has created a state of metabolic dysfunction for many. Instead of efficiently producing energy, our cells struggle to process these unnatural inputs, leading to inflammation, oxidative stress, and insulin resistance which are key drivers of low energy and chronic disease.
One of the book’s most powerful insights is that metabolic dysfunction is a spectrum. Dr. Means argues that long before we are diagnosed with conditions like diabetes, heart disease, or obesity, our metabolism is often impaired in more subtle ways, robbing us of energy, clarity, and vitality. This dysfunction is something we can detect early and reverse with the right interventions.
At the heart of Dr. Means’ approach is the idea that chronic inflammation is a major disruptor of energy production. She describes inflammation as the body’s attempt to protect itself from harm, a necessary and life-saving response in acute situations. However, in our current environment, many of us live in a state of low-grade chronic inflammation, driven by factors like poor diet, high stress, environmental toxins, and lack of movement. This constant state of inflammation strains the body’s resources, damaging mitochondria, the powerhouse of our cells, impairing their ability to produce energy efficiently. In Good Energy, Dr. Means explains how oxidative stress (a byproduct of inflammation) overwhelms the cells, creating a cascade of damage to the systems responsible for energy production. This leads to the profound fatigue and brain fog that so many of us experience on a daily basis.
Dr. Means emphasizes insulin sensitivity as another cornerstone of good energy. Insulin is a hormone that regulates blood sugar levels by helping cells absorb glucose from the bloodstream. When we consistently consume high amounts of refined carbohydrates and sugars, our cells become less responsive to insulin, leading to insulin resistance whereby the body struggles to efficiently use glucose for energy.
In Good Energy, Dr. Means advocates for a shift away from ultra processed pro-inflammatory foods that spike blood sugar/insulin levels, towards whole, nutrient-dense foods that promote stable blood sugar and insulin sensitivity. By improving glucose metabolism, we can restore the body’s ability to produce steady energy throughout the day, avoiding the highs and crashes that many experience due to poor dietary choices.
Good Energy focuses on practical strategies for rebuilding metabolic health and energy resilience. Dr. Means advocates for an integrative approach that combines dietary changes, stress reduction, physical activity, and environmental detoxification. She emphasizes that it’s not just about eliminating harmful foods, but about nourishing the body with the right nutrients to support cellular function:
- Lowering refined carbohydrate intake and focusing on whole, fiber-rich foods to stabilize blood sugar.
- Incorporating healthy fats, like omega-3s, to support mitochondrial health.
- Antioxidant-rich foods, such as colorful vegetables and fruits, to combat oxidative stress and reduce inflammation.
Alongside these dietary shifts, Dr. Means encourages practices that help regulate the nervous system, such as meditation, breathwork, and regular movement, which further reduce stress and inflammation, allowing the body to dedicate more resources to energy production. In Good Energy, Dr. Casey Means presents a case for changing our current way of eating and living that is rooted in understanding the causes of low energy and fatigue. If we focus on metabolic health, inflammation, and insulin sensitivity, we will have the tools to reclaim our energy and vitality while preventing chronic disease for our children.
A book worth your time,
Dr. M
