Dr. Casey Means, MD is back for another deep dive on CGMS (Continuous Glucose Monitors)! In this Q&A we cover the reasons for our spikes and drops in blood glucose, the cyclical relationship between body type and blood sugar management, the role of fiber in the diet, and prioritizing actionable steps for optimal metabolic health. Dr. Casey is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. To hear Part 1 of this interview, check out Episode 58 "Optimizing Blood Glucose".SHOW NOTES:1:22 Welcome to the show!3:28 The reasons for our spikes and drops in glucose4:07 Concerns with high glucose spikes5:45 Insulin resistance & Reactive hypoglycemia8:08 Why carbohydrate concentration isn’t the culprit8:58 STUDY: Weissman Institute: Glucose Variability10:32 Her nutritional recommendations for gut health11:54 The influence of baseline body type13:18 Book “Why We Get Sick” - Ben Bickman14:22 What insulin resistance does throughout the body16:13 All mitigating factors for carb responses16:59 The role of micronutrients18:04 Dissecting the “Carb Test”20:35 Long-term experiments with her CGM22:45 How to prioritize actionable steps for metabolic health24:33 Unlock Levels "Zone Score"26:26 Renee’s story about walking 28:45 Treating the root cause of gut distress31:44 Increasing Fiber vs Carbohydrates34:42 Food as "molecular information"35:55 How she balances carbs from fruit39:08 The toxic foods she avoids40:17 Food as the "Architect & the Builder"42:55 Covering the basics43:35 Omega-3s on a plant-based diet45:11 Why plant-based diets can be problematic46:30 Her supplement & testing protocol49:40 Her advice for starting a plant-based diet50:57 Key thought leaders for the plant-based diet52:16 Thoughts on the Carnivore Diet55:50 Foundational dietary principles58:08 How to get a personal CGM59:44 Thanks for tuning in! RESOURCES:BB Episode #58: Optimizing Blood Sugar with Dr. Casey MeansWeizmann Institute: Dietary Advice Based on the Bacteria in Your GutSkip the Levels waitlist to get your CGM“Why We Get Sick” by Benjamin BikmanSeeking Health – use code BIOHACKERBABES to get 10% off your 1st order“How Not To Die” by Dr. Michael Greger“Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn“Eat For Life” by Dr. Joel Fuhrman“Proteinaholic” by Dr. Garth Davis”“Mastering Diabetes” by Dr. Cyrus KhambattaSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donations