Dear Kosterina Family,
Have you read Good Energy by Dr. Casey Means, yet? This is mandatory reading for all in the Kosterina community - we can’t recommend it highly enough. (You can also go for a long walk outside and listen to it on Audible). Our team has been devouring this book, and it has really cemented the idea that our metabolic health is the single most important factor for our health and wellness – not to mention, it has greatly influenced why we want to be part of the change our country needs. Good Energy by Dr. Casey Means and her brother Calley Means is a refreshing take on how to get your energy and vitality back. We’ve all gotten used to energy slumps and feeling worn out (what Dr. Mark Hyman calls FLC syndrome - “Feel Like Crap”) but it doesn't have to be that way. Drawing from her experience as a Stanford-educated US doctor, Casey Means makes it clear that feeling awful isn’t inevitable. The book is like a roadmap for dialing up your energy and preventing metabolic disease, covering everything from nutrition and exercise, to sleep, non-toxic living and mindfulness.
Surprisingly, boosting energy isn't just about more sleep or less stress—it goes deeper into our metabolic health. And poor metabolic health is the leading cause of chronic disease. By the way, Casey’s data shows that only approximately 6.8% of American adults are metabolically healthy. So let’s dive deeper into what metabolic health is…
What is Metabolic Health
Metabolic health is how efficiently your body processes and uses energy. It’s determined by factors like blood sugar, triglycerides, HDL cholesterol, blood pressure, and waist circumference. When these are in healthy ranges, mitochondria (the powerhouse of our cells) are functioning properly and metabolism supports optimal energy levels, physical and mental well-being, and reduced risk of chronic diseases like diabetes or heart disease. However, in our modern society (which includes too much sugar, stress, pesticides, screens, etc.) is causing mitochondrial dysfunction. This results in less ATP (cellular energy) production and more fat stored in the cells. These cells are not making energy properly and ultimately can become damaged, and not function properly.
A quick recap: Good metabolic health (“Good Energy”) helps the body efficiently convert food into energy, maintain stable blood sugar, and manage stress, while poor metabolic health (“Bad Energy”) can lead to fatigue, chronic inflammation, and numerous other health issues.
Key Takeaways from Good Energy
Nutrition
One of the key takeaways from Good Energy is the power of proper nutrition. The food we eat isn’t just fuel—it’s literally the building blocks of our bodies. Every day, our meals provide raw materials that are broken down, used to regenerate billions of cells, and ultimately shape our health. The choices we make at the dining table go beyond immediate nourishment; they lay the foundation for how well our bodies function in the future. So, every bite has the potential to support cellular repair, energy production, and resilience, making daily nutrition one of our most impactful health tools. Casey’s advice on food is straightforward and gives you a clear sense of what to prioritize and what to avoid to keep your energy up.
In the book, she discusses “Bad Energy Foods” and refers to them as the unholy trinity:
- Refined added sugar
- Refined grains
- Refined industrial vegetable and seed oils
Over the last year or more, we have been talking a lot about the Hateful Eight vegetable and seed oils. And we couldn't agree more with the evidence Dr. Casey Means puts forth. She says “Today, almost everyone is falling victim to hidden inflammatory oils and it is wrecking our health. These industrially refined seed and vegetable oils include canola, corn, sunflower, soybean, grapeseed, safflower, peanut and cottonseed.” She goes to explain, “Since seed oils are cheaper to produce because of Farm Bill subsidies, they have taken market share in the American diet over fats that humans have relied on for thousands of years – such as olive oil, avocado oils, coconut oil and animal-based fats (like butter, tallow or ghee).”
We know this isn’t news to many of you reading this but as a reminder, Dr. Casey Means explains, “Creating seed oils requires intensive industrial processes and often involves extraction with chemical solvents like hexane, heating to over 150 degrees F, bleaching and dewaxing. (Watch a video of canola oil production to lose your appetite). We’ll stick with our high-polyphenol, ultra-premium organic extra virgin olive oil too.
Healthy Lifestyle Habits - Sleep and Exercise
Sleep is another major focus. Means emphasizes how crucial good sleep is for both your mental and physical energy. Did you know that all-cause mortality and type 2 diabetes risk is higher in those that sleep too little, and sleep too much? She offers some solid tips to getting a good night’s rest including reducing blue light before bedtime, minimizing alcohol, and figuring out a good set sleep schedule though using a wearable device. We love the Oura Ring for keeping us accountable and on track. Research also shows that sleeping for only 4 hours per night can reduce insulin sensitivity response by up to 25 percent - and this increased glucose response leads to inflammation. We won’t be skimping on sleep anymore. Furthermore, it is just as important to follow our circadian rhythm and practice healthy meal timing in order to log those quality Zzzz’s.
We all need more movement in our lives. Too many of us spend nearly 80 percent of our time sitting. Let’s get those steps in! Dr. Mean’s also says: “Muscle Contraction Is Medicine. The reason that moving regularly is important is because a body in which muscles are contracting frequently (even at low intensities for short periods) is experiencing totally different physiology than a body where the muscles are worked in only a one- to two-hour exercise block per day (no matter how intense that block). Muscle contraction is miraculous medicine.”
Exercise is also super important because it helps us manage our glucose levels. Regular exercise strengthens metabolic health by helping our bodies turn food into energy more effectively. Our cells rely on fats and glucose derived mainly from the carbohydrates we eat for fuel. Glucose is especially vital in creating ATP, our main energy carrier. Insulin then helps cells absorb glucose, but consistently high-carb diets can lead to glucose spikes. If this persists, the pancreas overworks, leading to insulin resistance—a risk factor for conditions like diabetes, heart disease, and Alzheimer’s. Furthermore, the excess glucose gets stored in our cells as fat. One tip we have been following since before Dr. Casey Means recommended it is to take a quick walk after meals. This can significantly reduce glucose spikes, especially when consuming a high carbohydrate or high sugar meal.
Track BioMarkers to Gauge Metabolic Health
Means suggests tracking metabolic markers (such as glucose and triglyceride levels) to help identify and prevent health issues before they arise, enabling a proactive approach to sustained vitality as well as reducing risk of chronic diseases. She encourages us to take charge of our health, outlining clear and concrete steps to do so.
In the book Dr. Means states, “Simple markers can show us “check engine” alerts. A most basic and accessible way to see if you have a reasonable level of metabolic health is by checking five markers that are almost always tested and tracked at your annual checkup: blood sugar, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference. When these markers fall into an optimal range, in the absence of medication—see Chapter 4 for exact specifications—you can deduce that your cellular energy production is doing OK. Typically, you will feel vibrant, healthy, and pain-free. These feelings, too, should tell you that your body has Good Energy, the foundation of general good health.”
Getting regular markers checked at your doctor is a great idea. You can also monitor your blood glucose levels with a CGM and her Levels app. We’ve tried this and loved analyzing the data.
~
This Book Will Change you Forever
This book will change you forever. You’ll never look at food the same way again and we guarantee you will start putting your health first way more often going forward.
In Good Energy, Dr. Casey Means breaks down the power of our metabolism—it’s the engine behind every move, thought, and breath. If our metabolism’s off, it can lead to everything from fatigue to chronic diseases like diabetes and heart disease. But the good news? Small lifestyle shifts, like eating better, moving more, and getting quality sleep, can rev up our cells' energy output. This proactive approach doesn't just address current health but can prevent future issues, paving the way for a healthier, more energetic life.
We also recommend checking out Casey Means’ website. It’s packed with tons of resources, a newsletter, and links to buy the book. Cheers to good health and Good Energy!
Peace, Love & EVOO,
Katina and The Kosterina Team
