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Regular movement throughout the day, such as walking or engaging in simple exercises like under-the-desk treadmilling, can have a significant positive impact on metabolic health by stimulating glucose disposal and activating muscle contraction, which is essential for converting potential energy to usable energy.
Engaging in a variety of exercises, including resistance training, high-intensity interval training, and endurance exercises, can promote mitochondrial biogenesis, fusion, and oxidative capacity. Each type of exercise stimulates different aspects of mitochondrial function, contributing to overall metabolic health.
Despite the complexity often associated with health, simple habits like moving more throughout the day, eating clean, unprocessed foods, and getting outside can have profound effects on cellular biology and overall health. Embracing straightforward solutions can lead to significant improvements in cellular and metabolic function.
Non-exercise activity thermogenesis (NEAT) plays a crucial role in health by encouraging movement throughout the day and activating metabolic pathways that are often dormant in modern sedentary lifestyles. By incorporating activities like walking and simple exercises into daily routines, individuals can positively impact cellular energy utilization and overall metabolic health.
Regular blood tests can provide valuable insights into metabolic health. By assessing biomarkers like fasting glucose, triglycerides, HDL cholesterol, hemoglobin A1C, total cholesterol, waist circumference, and blood pressure, individuals can gain a comprehensive understanding of their metabolic status. These basic tests, which are often part of annual physicals, offer essential information about factors like insulin resistance, blood sugar levels, and cardiovascular health.
Blood tests play a crucial role in revealing metabolic dysfunction within the body. Key biomarkers like fasting glucose and triglycerides provide insights into how the body processes energy. High levels of these markers can indicate issues like mitochondrial dysfunction and chronic overnutrition. By interpreting the results of these tests, individuals can identify signs of metabolic issues and work towards improving their overall health.
Nutrition plays a significant role in metabolic health, affecting factors like satiety, cravings, and cellular function. Consuming real, unprocessed foods rich in fiber, omega-3s, healthy proteins, probiotics, and antioxidants can support optimal metabolic function. By focusing on nutrient-dense foods and creating a balanced diet, individuals can enhance their cellular health, reduce chronic inflammation, and promote overall well-being.
Stimulating GLP1 through various dietary components, such as thylakoids found in spinach, fiber, amino acids, and polyphenols, can enhance satiety and regulate hunger signals. GLP1 acts as a potent appetite suppressant, and natural sources like proteins, green tea, curcumin, and certain foods like black beans and oregano can support its secretion. These dietary strategies promote satiety, reduce cravings, and contribute to better metabolic health.
Spending time in nature is emphasized as a crucial aspect of improving metabolic health. This connection with nature allows individuals to witness the abundance and harmony in the world, fostering a sense of awe and safety. By recognizing the cycles and rhythms present in nature, individuals can find a profound sense of gratitude and connection, leading to better overall health.
The modern society instills a sense of loss of control through fear-inducing media, perpetuating a cycle of fear and artificial agency. This constant exposure to fear triggers the body's stress response, affecting cellular function and metabolism. Reconnecting with nature and spending time outdoors helps create a sense of safety within the body, counteracting the detrimental effects of fear in the modern world.
The mindset and psychology surrounding fear, stress, and control profoundly impact metabolic health. Loneliness, stress, and existential fears can trigger cellular responses that divert resources towards defense rather than repair. By addressing deep-rooted fears, individuals can create a sense of safety within their bodies, promoting better metabolic function and overall well-being.
Simple lifestyle changes, such as spending more time outdoors, can significantly impact metabolic health. Engaging in activities like walking, resistance training, deliberate cold exposure, and adequate sleep can improve cellular function and support overall health. These behaviors align with the body's natural rhythms and promote optimal metabolic function.
In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.
We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.
Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.
Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
00:00:00 Dr. Casey Means
00:02:36 Sponsors: LMNT & Waking Up
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:29:40 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Factors; Food, Life as a Process
01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion
01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support
01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine
02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat
02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
02:33:10 Sleep; Continuous Monitoring & Biomarkers
02:37:39 Mindset & Safety, Stress & Cell Danger Response
02:44:04 Tool: Being in Nature, Sunlight, Fear
02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
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