Dr. Casey Means, a Stanford-trained physician and co-founder of the metabolic health company Levels, does not prescribe a rigid, named 'diet' in the traditional sense. Instead, her approach is a philosophy for eating and living that prioritizes metabolic function and cellular energy, as detailed in her book Good Energy. The goal is not just weight loss, but optimizing long-term health, hormone regulation, and longevity by maintaining stable blood sugar.
The Core Principles of the Dr Casey Means Diet
The "Eat This" Principles
Dr. Means advocates for a whole-foods, nutrient-dense diet that provides optimal fuel for the body's mitochondria. Her key recommendations for building a metabolically healthy plate include:
- Prioritize real, unprocessed foods: Focus on eating foods in their most natural state, ideally organic or locally sourced, to maximize nutrient density.
- Embrace fiber: Aim for at least 50 grams of fiber per day from sources like beans, legumes, nuts, seeds, and avocado. Fiber slows glucose absorption and supports the gut microbiome.
- Increase omega-3 fats: Target a minimum of 2 grams of omega-3s daily from sources such as wild-caught fish, flaxseeds, and walnuts to support cellular function and reduce inflammation.
- Consume probiotics: Eat three or more servings of probiotic-rich foods daily, like unsweetened yogurt, kefir, sauerkraut, or kimchi, to foster a healthy gut microbiome.
- Eat adequate protein: Aim for at least 30 grams of protein per meal to help regulate blood sugar and support muscle mass.
- Diversify your plants: Incorporate a wide variety of plant foods, ideally 30 different types per week, to increase micronutrient and polyphenol intake.
The "Avoid This" Principles
Just as important as what to eat is what to eliminate. These processed ingredients are identified as detrimental to metabolic health:
- Refined and added sugars: All forms of refined or liquid sugar, including high-fructose corn syrup, maple syrup, and agave nectar, should be eliminated due to their disruptive effect on blood sugar.
- Refined grains: Processed flours and grains found in most standard breads, pastas, cereals, and crackers cause rapid glucose spikes.
- Industrial seed oils: Highly processed oils like soybean, corn, cottonseed, and canola oil are pro-inflammatory and contribute to metabolic dysfunction.
Beyond Food: Lifestyle Factors
Dr. Means stresses that diet is only one part of the metabolic puzzle. Other crucial lifestyle factors include:
- Strategic movement: Incorporate regular, low-intensity movement, like walking, throughout the day. A short walk after meals is particularly effective at blunting glucose spikes by increasing muscle contraction.
- Prioritize sleep: Quality sleep is essential for regulating blood glucose and hormones. Insufficient sleep impairs insulin sensitivity.
- Manage stress: Chronic stress triggers a "cell danger response" that leads to inflammation and metabolic issues. Techniques like breathwork and spending time in nature are recommended.
- Cold and heat exposure: Deliberate exposure to cold and heat can stimulate mitochondria and improve metabolic health.
- Compressed eating window: Time-restricted eating can help lower glucose and insulin levels, enhancing metabolic flexibility.
The Role of Continuous Glucose Monitoring (CGM)
A central tool in Dr. Means' approach is the use of continuous glucose monitors (CGMs) for personalization and feedback. Historically used by diabetics, CGMs provide real-time data on how an individual's body responds to different foods, exercise, and stress. Instead of a one-size-fits-all diet, CGM allows users to:
- Identify personal trigger foods: Some seemingly healthy foods may cause significant glucose spikes for certain individuals.
- Optimize meal composition: Users can learn how adding fiber or healthy fats to a meal can blunt the glucose response.
- Correlate lifestyle with glucose: See how sleep deprivation, stress, or exercise affect their blood sugar levels.
- Encourage self-experimentation: CGM turns metabolic health into an engaging data-driven journey of self-discovery rather than a strict set of rules.
Comparison: Casey Means Approach vs. Standard American Diet
| Feature | Casey Means Approach (Metabolic Health) | Standard American Diet (Typical) |
|---|---|---|
| Primary Goal | Optimize cellular energy and stable blood sugar for long-term health. | Focus on calories, macronutrients, and satiety; often ignores metabolic impact. |
| Food Quality | Emphasizes organic, whole, unprocessed, nutrient-dense foods. | Dominated by ultra-processed, refined, and sugary foods. |
| Key Food Groups | High fiber, healthy fats (omega-3s), probiotics, and diverse plants. | High in refined grains, unhealthy fats (seed oils), and added sugars. |
| Guiding Data | Continuous glucose monitoring and other personalized biosensors. | Calorie counting, food pyramid guidelines, and generic nutrition advice. |
| Lifestyle Integration | Critical component, including movement, sleep, stress, light, and temperature exposure. | Generally considered an afterthought, separated from dietary rules. |
| Result Focus | Improved metabolic flexibility, stable energy, and reduced chronic disease risk. | Short-term weight loss focus; often leads to energy crashes and health issues. |
Implementing the Casey Means Approach in Your Life
Getting started with this metabolic philosophy is a journey of small, consistent changes. Here are a few practical steps:
- Remove the obvious culprits: Start by systematically eliminating refined sugars, grains, and seed oils from your kitchen. Read labels carefully.
- Add in the good stuff: Focus on adding fiber, healthy fats, and protein to every meal. Try adding flaxseeds or chia seeds to your morning bowl.
- Use a 'Metabolic Power Bowl': A simple, versatile meal includes five components: a base (leafy greens), protein, healthy fats (avocado, nuts), fiber-rich veggies, and a probiotic food (sauerkraut).
- Start walking: Commit to a 10-15 minute walk after your largest meal of the day. This simple practice can make a significant difference in your glucose response.
- Listen to your body: Pay attention to how different foods affect your energy, mood, and cravings. CGM can accelerate this learning process.
Conclusion
What is the Dr Casey Means diet is not a prescriptive plan but a holistic framework for achieving optimal metabolic health. It is a powerful shift away from outdated calorie-focused dogma towards a data-driven, bio-individualized approach. By prioritizing whole, nutrient-dense foods, balancing blood sugar, and integrating key lifestyle factors, individuals can address the root cause of many chronic conditions. The ultimate goal is to empower people to reclaim their cellular energy and live a healthier, more vibrant life. For more details on her philosophy, see Dr. Means's book Good Energy or explore the Levels blog for articles like this one: Dr. Casey Means's food philosophy—and how it inspired our....
