#266 - How and why to eat an anti-inflammatory diet | Dr. Robert Lustig & Ben Grynol

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: (2:45) — A radiologist raises a red flag about increased diagnoses in younger patients (8:47) — Nonalcoholic fatty liver disease is a silent but serious problem (12:59) — The importance of the liver (16:59) — What are your most important biomarkers? (31:50) — Casey Means, MD, summarizes Dr. Bhasin’s three rules for diet (33:48) — Processed vegetable and seed oils are toxic to the body (41:21) — Insulin resistance can drive cancer (51:56) — The importance of autophagy in helping to prevent cancer (54:40) — 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

14 Dec 20231h 3min

Since metabolic health is downstream of food production, we need regenerative farming, balanced ecosystems, and to lift the veil of Big Food’s marketing schemes in order to optimize the entire system. Look for multiple new shows per week on A Whole New Level, where we have in-depth conversations about metabolic health and how the Levels startup team builds a wellness movement from the ground up in the health and wellness tech industry.Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠https://levels.link/wnl⁠Levels 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 Levels’ Advisor Dr. Rob Lustig and Head of Growth Ben Grynol discuss:(00:00) - Intro(02:12) - The growers and the helpers(05:34) - How DDT changed America(11:01) - The next big thing(15:02) - Soil vs. dirt(27:51) - Farming in the 1960s(30:44) - Turning America’s Heartland into big ag(33:32) - Agriculture and healthcare are inseparable(37:50) - An immoral hazard(42:54) - The consumer is in the dark(50:36) - Shop around the edge of the supermarket⁠Transcripts & Show Notes⁠🔗 Helpful links:Watch the conversation: ⁠https://youtu.be/HiBOobZ_8ss⁠Find us on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1⁠

7 Dec 202355min

Regenerative farming replenishes soil nutrients, which in turn, boosts the nutrient content of produce and animal products. It also focuses on animal and land stewardship. However, most farming today employs industrialized practices that deplete the soil, discount animal welfare, and harm humans. Will Harris and Dr. Casey Means discuss regenerative farming practices, the symbiotic relationships in the farming ecosystem, and the need for change at the consumer level. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠https://levels.link/wnl⁠ 🎙 What Will Harris & Casey Means, MD, discuss: (1:21) — Soil depletion in the United States affects overall health (15:27) — The birth of industrialized farming (30:04) — Regenerative farming can raise quality of life for communities (33:23) —Modern farming practices and antibiotic resistance (35:11) — Change must come at the consumer level (40:38) — The consequences of modern farming practices were not immediate (50:10) — Organic farming is not the same thing as regenerative farming (53:29) — The importance of animals being allowed to express instinctive behavior (56:14) — Regenerative practices in your backyard ⁠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/pkwZ3_MPxO4 Find us on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1

23 Nov 20231h 8min

Erectile dysfunction can be an early indicator of future cardiovascular disease, endothelial dysfunction, and early death. Learn more in this conversation between urologist and male reproductive specialist and surgeon Dr. Merrill Matschke and Levels Co-Founder and Chief Medical Officer Dr. Casey Means. Look for multiple new shows per week on A Whole New Level, where we have in-depth conversations about metabolic health and how the Levels startup team builds a wellness movement from the ground up in the health and wellness tech industry.Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠https://levels.link/wnl⁠Levels 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 Dr. Merrill Matschke & Dr. Casey Means discuss:(00:00) – Intro(13:24) – The connection between metabolic dysfunction and erectile dysfunction(21:44) – How ED develops(33:42) – Let’s talk about oxidative stress(39:40) – The importance of testosterone levels in insulin sensitivity(46:21) – The importance of diet, exercise, and sleep(48:16) – Why is testosterone dropping?(59:28) – Our healthcare system needs to do better(01:07:06) – Don’t put treatment off(01:11:07) – Sleep is crucial(01:18:59) – Nobody’s perfect⁠Transcripts & Show Notes⁠🔗 Helpful links:Watch the conversation: ⁠https://youtu.be/mum4AfB0K_Y⁠ Find us on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1⁠

16 Nov 20231h 31min

The ketogenic diet fuels the brain and makes the body more metabolically flexible. The keto diet drives ketone production, which serves as fuel for energy as well as an antioxidant to combat oxidative stress. Switching from burning glucose to burning ketones has numerous benefits, including for cognitive decline and ADHD. Dr. Annette Bosworth and Dr. Casey Means discuss the intricacies of the keto diet, why it boosts brain health, how to make behavioral changes, and how to encourage kids to eat keto for improved health and well-being. Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Annette Bosworth, MD, & Casey Means, MD, discuss: (14:31) — What we put into our body matters (16:37) — The value of ketones as fuel (28:32) — Dr. Annette Bosworth explains her ‘Dr. Boz’ ratio (34:47) — Your body will adapt to ketosis (44:49) — Dr. Bosworth shares info from a study on cognitive impairment (50:41) — Dr. Bosworth shares her experience with getting patients on a ketogenic diet (53:07) — Dr. Bosworth shares her wisdom about behavior change (1:13:31) — Dr. Casey Means describes her experience with metabolic dysfunction (1:18:05) — Dr. Bosworth shares her techniques for getting her kids to eat healthfully (1:21:00)  — In general, the food industry’s aim is for profit 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/sY1ZeCDp-xw?si=rD4ZyBF2GsK--xlW Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1

2 Nov 20231h 32min

Dr. Sara Gottfried – a pioneer in health, research, and education – has seen more than 25,000 patients over the past two decades. She's a physician scientist, who graduated from Harvard Medical School and MIT, and completed her Residency at the University of California, San Francisco.Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠https://levels.link/wnl⁠Dr. Gottfried is the Director of Precision Medicine at The Marcus Institute of Integrative Health, at Thomas Jefferson University, where she specializes in identifying the underlying causes of her patient's conditions to achieve lasting health transformation, not just symptom management.Dr. Gottfried has published five books, including multiple New York Times bestsellers, such as The Hormone Cure, The Hormone Reset Diet, and Younger. Her latest book has just been published, Women Food and Hormones.In this episode, Dr. Casey Means, Co-founder and Chief Medical Officer of Levels, and Dr. Gottfried covered a number of topics from her new book.LINKS ⁠New insights from continuous glucose monitoring into the route to diabetes⁠ ⁠Proposed guidelines to evaluate scientific validity and evidence for genotype-based dietary advice⁠ ⁠Michael Snyder⁠ ⁠Marcus Institute of Integrative Health⁠ ⁠Sara Gottfried⁠Levels 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.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 Dr. Sara Gottfried & Casey Means discuss:(00:00) - Intro(00:40) - The vital role of metabolism(04:42) - Metabolic data should be democratized(07:58) - Women and the keto diet(09:37) - Women are considered "too complicated"(15:44) - Every person needs a unique diet(20:00) - Diet shouldn't be like politics(24:20) - The ideal fasting length(31:10) - The role of testosterone (37:58) - Physicians should not be gatekeepers to health(01:01:37) - The relationship between genes and our environment⁠Transcripts & Show Notes⁠🔗 Helpful links:Watch the conversation on YouTube: ⁠https://youtu.be/QZUpJCNOpfY⁠Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1

19 Okt 20231h 22min

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: (03:43) — Dr. Casey Means shares her enthusiasm for Dr. Gabrielle Lyon’s book (09:03) — Muscle is our metabolic currency (19:38) — According to Dr. Lyon, gaining muscle is more important than losing fat (23:56) — Muscle mass is protective against sarcopenia (31:08) — Dr. Means raises the question about menopause (31:59) — The benefits of focusing on metabolic health in the menopause transition (36:39) — Dr. Lyon encourages people to reevaluate the type of exercise they are doing (39:14) — Dr. Lyon discusses the importance of getting enough protein (43:15) — Dr. Lyon discusses the timing of protein intake (51:13) — 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

12 Okt 20231h 1min

The history of the Big Food and Big Sugar industries still affect our metabolic health today. Learn more in this conversation between Dr. Robert Lustig and Ben Grynol. Look for multiple new shows per week on A Whole New Level, where we have in-depth conversations about metabolic health and how the Levels startup team builds a wellness movement from the ground up in the health and wellness tech industry.Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠Levels 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 Dr. Robert Lustig & Ben Grynol discuss:(00:00) - Intro(08:49) - Create the consensus(17:45) - Exonerate sugar as the cause of heart disease(23:37) - Use shoddy science(24:47) - Buy off scientists and critics(26:17) - Weakening government oversight(28:38) - Fight back against regulated advertising(38:35) - Go all in on corn(44:47) - Sugar should be a condiment(47:33) - Increase food industry profits(53:59) - The public needs to demand betterTranscripts & Show notes🔗 LINKS:Watch the conversation: https://youtu.be/2-qq2Tzl5nM?si=MXk0xX-70n4d_OJ7📲 CONNECT:Subscribe here on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1⁠

5 Okt 202356min