In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanTimestamps00:00:00 Dr. Casey Means00:02:36 Sponsors: LMNT & Waking Up00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot00:14:17 Trifecta of Bad Energy00:24:02 Western Living, United States, Specialization & Medicine00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise00:29:40 Sponsor: AG100:35:03 Tools: Walking & Glucose; Frequent Movement00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing01:16:46 Tool: Environmental Factors; Food, Life as a Process01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality02:33:10 Sleep; Continuous Monitoring & Biomarkers02:37:39 Mindset & Safety, Stress & Cell Danger Response02:44:04 Tool: Being in Nature, Sunlight, Fear02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices