~93% of adults have metabolic dysfunction.
It’s why you can’t lose weight, feel foggy, and are tired all the time.
Stanford's leading metabolism expert Dr. Casey Means calls it the root cause of most chronic disease.
Her 10 tips to fix your metabolism & get your energy back:
It’s why you can’t lose weight, feel foggy, and are tired all the time.
Stanford's leading metabolism expert Dr. Casey Means calls it the root cause of most chronic disease.
Her 10 tips to fix your metabolism & get your energy back:
1. Walk 10 minutes after every meal.
This simple habit cuts glucose spikes by 30-35%. No equipment needed.
Studies show 7,000 daily steps reduce death risk by 70%. But timing beats total count. Post-meal walks work like medicine.
This simple habit cuts glucose spikes by 30-35%. No equipment needed.
Studies show 7,000 daily steps reduce death risk by 70%. But timing beats total count. Post-meal walks work like medicine.
2. Eat single-ingredient foods 80% of the time.
In NIH studies, people ate 500 fewer calories daily on whole foods vs processed. Without trying.
Your cells recognize real food and signal fullness.
Stick to foods without labels: Meat, eggs, vegetables, fruit
In NIH studies, people ate 500 fewer calories daily on whole foods vs processed. Without trying.
Your cells recognize real food and signal fullness.
Stick to foods without labels: Meat, eggs, vegetables, fruit
3. Compress your eating to 8-10 hours daily.
Same calories in 6 hours vs 12 hours creates totally different metabolism.
Shorter windows mean lower glucose and insulin all day.
Start with 12 hours. Work down to 10. Skip breakfast or dinner, not both.
Same calories in 6 hours vs 12 hours creates totally different metabolism.
Shorter windows mean lower glucose and insulin all day.
Start with 12 hours. Work down to 10. Skip breakfast or dinner, not both.
4. Your "normal" blood tests are keeping you sick.
Optimal: Glucose under 85, triglycerides under 75, HDL over 60.
Most doctors accept glucose at 99 as normal.
That's one point from pre-diabetes.
Get tested quarterly. Track trends, not single points.
Optimal: Glucose under 85, triglycerides under 75, HDL over 60.
Most doctors accept glucose at 99 as normal.
That's one point from pre-diabetes.
Get tested quarterly. Track trends, not single points.
5. Protect your sleep like your life depends on it.
One night of poor sleep spikes glucose like eating candy.
• Block all light.
• Cool room to 65-68°F.
• Go to bed at the same time every night.
Sleep isn't a luxury. It's when your cells repair themselves.
One night of poor sleep spikes glucose like eating candy.
• Block all light.
• Cool room to 65-68°F.
• Go to bed at the same time every night.
Sleep isn't a luxury. It's when your cells repair themselves.
6. Mix 3 types of exercise weekly.
• Zone 2 cardio (can still talk): builds mitochondria
• HIIT (breathless): improves efficiency
• Weights: creates metabolic tissue
150 minutes moderate or 75 intense per week. Plus 2-3 strength sessions.
• Zone 2 cardio (can still talk): builds mitochondria
• HIIT (breathless): improves efficiency
• Weights: creates metabolic tissue
150 minutes moderate or 75 intense per week. Plus 2-3 strength sessions.
7. Get 20 minutes of morning sunlight.
Sunlight directly triggers mitochondrial function.
It sets your circadian rhythm for better sleep.
No sunglasses. Within 2 hours of waking. Cloudy days count too.
Sunlight directly triggers mitochondrial function.
It sets your circadian rhythm for better sleep.
No sunglasses. Within 2 hours of waking. Cloudy days count too.
8. Add fiber before meals to boost natural GLP-1.
Your gut makes the same hormone as Ozempic for free.
These boost it:
• Add 2 tbsp flax or chia in water 10 mins before eating
• 3.5 ounces of spinach daily
It costs pennies and works better than supplements.
Your gut makes the same hormone as Ozempic for free.
These boost it:
• Add 2 tbsp flax or chia in water 10 mins before eating
• 3.5 ounces of spinach daily
It costs pennies and works better than supplements.
9. End hot showers with 30 seconds of cold.
Cold exposure forces mitochondria to multiply and burn more energy.
Start with 10 seconds. Build to 30.
You'll burn more calories for hours after.
Cold exposure forces mitochondria to multiply.
Cold exposure forces mitochondria to multiply and burn more energy.
Start with 10 seconds. Build to 30.
You'll burn more calories for hours after.
Cold exposure forces mitochondria to multiply.
10. Stand or move 2 minutes every 30 minutes.
Sitting locks glucose channels inside cells.
Brief movement every 30 minutes keeps them at the surface all day.
This matters more than your workout.
2-minute movement breaks beat hour-long workouts.
Sitting locks glucose channels inside cells.
Brief movement every 30 minutes keeps them at the surface all day.
This matters more than your workout.
2-minute movement breaks beat hour-long workouts.
The formula is simpler than you think:
• Move often
• Eat real food in windows
• Sleep well and in darkness
• Get morning sun
Your cells already know what to do. Stop confusing them with modern life.
• Move often
• Eat real food in windows
• Sleep well and in darkness
• Get morning sun
Your cells already know what to do. Stop confusing them with modern life.
If you want to level up your cooking game,
Get "Complete Cooking Guide"
You will Discover:
- Budget friendly ingredient hacks
- Easy-to-follow recipes
- Secrets of the kitchen with essential equipment tips
Say goodbye to mealtime stress!
gumroad.com/a/860333075/yz…
Get "Complete Cooking Guide"
You will Discover:
- Budget friendly ingredient hacks
- Easy-to-follow recipes
- Secrets of the kitchen with essential equipment tips
Say goodbye to mealtime stress!
gumroad.com/a/860333075/yz…
Read my other thread here 👇
https://x.com/NutritionTipzzz/status/1956763345392169421
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