Dr. Casey Means' dietary recommendations are not tied to a single named diet like keto or paleo, but rather a flexible philosophy centered on promoting metabolic health through real, minimally processed foods. Her principles, detailed through her work with Levels and in her book Good Energy, are designed to provide the body with the molecular information it needs to function optimally. This approach avoids rigid labels and instead focuses on actionable habits to stabilize blood sugar and reduce inflammation.
Eliminating the 'Bad Information': What to Avoid
At the core of Dr. Means' advice is the removal of foods that harm metabolic function. These items contribute to chronic inflammation, oxidative stress, and constant glucose spikes, which are major drivers of chronic disease. The key categories to eliminate include:
- Refined Added Sugars: This covers all forms of processed sugars, from high-fructose corn syrup to agave nectar and honey, that contribute to rapid blood glucose spikes.
- Refined Grains: Processed flours and grains found in standard bread, pasta, and cereals are discouraged due to their high glycemic impact.
- Industrial Seed Oils: Highly processed and inflammatory seed oils like corn, soy, and cottonseed oil are removed in favor of healthier fat sources.
- Ultra-Processed Foods: Beyond these specific categories, the overarching rule is to avoid any food with a long list of unrecognizable ingredients.
Prioritizing the 'Good Information': Key Nutrients to Include
Once the harmful foods are removed, the focus shifts to incorporating nutrient-dense foods that provide the right molecular building blocks for cellular health. Dr. Means advocates for a diet rich in specific components:
- Fiber: A daily intake of over 50 grams is recommended, sourced from whole foods like beans, legumes, seeds, and leafy greens.
- Protein: Aim for at least 30 grams of high-quality protein per meal to support stable blood sugar and muscle health.
- Omega-3 Fats: At least 2,000 mg of omega-3s per day, from sources like wild-caught fish, flaxseeds, and chia seeds, are crucial for reducing inflammation.
- Probiotics: Three or more daily servings of probiotic-rich, unsweetened fermented foods like kimchi, sauerkraut, or kefir support gut health.
- Micronutrients and Antioxidants: Eating a wide diversity of colorful, organic, and regenerative plant foods ensures a high intake of antioxidants and micronutrients.
Strategic Eating Habits
Beyond simply what to eat, Dr. Means emphasizes how and when to eat. These strategies are designed to optimize the body's metabolic response to food.
Core Principles of the Casey Means Diet
- Focus on Real Food: The primary rule is to eat food that is minimally processed, nutrient-dense, and sourced thoughtfully from local, organic farmers' markets if possible.
- Prioritize a Nutrient Mix: Each meal should ideally contain a balance of fiber, protein, and healthy fats to slow digestion and prevent glucose spikes.
- Walk After Meals: Taking a 10-minute walk after eating is a highly effective way to reduce post-meal glucose spikes.
- Compress Eating Window: Time-restricted eating, aiming for a 10-hour eating window and a 14-hour fasting window, is recommended to support metabolic health and lower insulin levels.
Case Study: A Typical Meal Approach
To put these principles into practice, here is how a hypothetical day might look following Dr. Means' recommendations:
- Breakfast (Optional): Start the day with water. If eating, opt for a high-protein, high-fat meal like pastured eggs scrambled with spinach and avocado to avoid an early glucose spike.
- Lunch: A large, colorful salad with diverse organic greens, cruciferous vegetables, lentils, and a serving of wild-caught salmon. Top with a homemade olive oil dressing and sprinkle with flax and chia seeds for extra fiber and omega-3s.
- Dinner: Ground bison with roasted root vegetables and a side of kimchi or sauerkraut.
- Snacks: Minimal and used only if necessary. A handful of organic nuts, a piece of sturdy organic fruit, or lupini beans are good options.
Comparison Table: Standard American Diet vs. Casey Means' Recommendations
| Feature | Standard American Diet | Dr. Casey Means' Recommendations |
|---|---|---|
| Food Source | Heavily relies on ultra-processed, packaged foods. | Focuses on organic, regeneratively grown, and local whole foods. |
| Sugar Intake | Very high in refined added sugars, leading to frequent glucose spikes. | Avoids all refined and added sugars to maintain steady blood glucose. |
| Fat Profile | Dominated by inflammatory industrial seed oils (soybean, corn). | Prioritizes healthy fats like omega-3s from fish and olive, coconut, and avocado oils. |
| Fiber Intake | Generally very low, well below the recommended daily targets. | Emphasizes a high-fiber intake (over 50g/day) from varied plant sources. |
| Eating Habits | Frequent snacking and long eating windows (12+ hours) are common. | Encourages time-restricted eating (e.g., 10-hour window) and mindful meal spacing. |
| Goals | Often calorie-focused, overlooking nutrient density and metabolic impact. | Prioritizes metabolic health by stabilizing glucose and reducing inflammation. |
Conclusion
In summary, the diet Dr. Casey Means recommends is not a temporary fad but a long-term, sustainable approach centered on metabolic well-being. By removing inflammatory and processed ingredients, incorporating a high-fiber, high-nutrient diet, and adopting supportive lifestyle habits like timed eating and post-meal walks, individuals can significantly improve their cellular and overall health. The focus is on providing the body with the right molecular information to function optimally, moving away from a system of chronic disease management toward one of proactive, preventative health. For more detailed information, her website offers extensive resources on her food philosophy and metabolic health principles.
