S1 E1: Welcome from Dr. Casey Means
Welcome to your course! Meet your teacher, Dr. Casey Means, and discover the single physiological phenomenon that can change almost everything about how you feel and function today and in the future.
6 minutes
Optimize Your Metabolism
Optimize Your Metabolism with Dr. Casey Means is a video course that covers the science and philosophy of “good energy,” so you can say goodbye to fatigue and reclaim your vitality. Learn how you can align your daily choices – from nutrition and exercise to detoxification protocols – to best support your metabolism, now and for the rest of your life.
S1 E2: Introduction to Metabolism
When you understand the basics of metabolism, you'll understand why "good energy" is so important - and why "bad energy" is detrimental to your health. In this lesson, you'll get a glimpse of how good you can feel when you optimize your metabolism.
5 minutes
S1 E3: The Dangers of Bad Energy
We're in a health epidemic. 88% of American adults, as example, have at least one biomarker of metabolic dysfunction. In this lesson, Dr. Casey explains what "bad energy" is, how we got so sick as a society, and the three core symptoms of "bad energy" to look out for in your own life.
18 minutes
S1 E4: Myth Busted: Slow vs. Fast Metabolism
We've been taught or told that we either have a slow metabolism or fast one - and there isn't much we can do about it. Dr. Casey busts this myth and explains how metabolism actually works, so you can understand how to alter yours.
3 minutes
S1 E5: Eating for Good Energy & Healthy Metabolism
Let's tackle the biggest question we all want to know the answer to - what the heck should I eat if I want to have a healthy metabolism? What diet is best? Introducing: Dr. Casey Means' eating plan. Good news: it's simple!
29 minutes
S1 E6: How to Avoid Metabolic Disrupting Foods
Now that you know the five keys to a good energy meal plan shared in the previous lesson, you might be wondering which foods disrupt your metabolism. In this lesson, Dr. Casey shares the three foods to avoid.
22 minutes
S1 E7: Glucose Management with Diet and Lifestyle
By pairing the healthy metabolism eating principles with Dr. Casey's nine blood sugar stabilizing strategies, you'll be able to stabilize blood sugar day to day, which gives your mitochondria the best shot of being free to do their best work.
21 minutes
S1 E8: The Power of Natural Light
We are quite literally made of sunshine. Through photosynthesis, the sun's energy is stored in plants-and passed on to us through the food we eat, even if we eat animals that eat plants. Photosynthesis also gives us oxygen, essential for creating energy in our cells. The sun is the source of nearly all life and energy on Earth.
12 minutes
S1 E9: The Important Elements of Sleep
Eating well is important, but without good sleep, your cells will struggle to function, produce energy, and stay balanced. Dr. Casey explains how sleep impacts your health and shares tips to improve sleep quality, quantity, and consistency. Press play to learn how to get the restful Zzzs your body needs!
12 minutes
S1 E10: Meal Timing for Metabolic Health
Erratic daily food patterns and ultra-frequent food intake predisposes us to metabolic dysfunction-really! It's important to learn how to time your meals in order to best support your body's metabolic flexibility.
10 minutes
S1 E11: Why We Need to Rethink Exercise
We all know movement is important... but it's time to reframe the concept of exercise by moving it from an isolated activity - separate from the rest of our life - or just one more thing on our to-list to get done.
14 minutes
S1 E12: Heat and Cold Therapy for Healthy Metabolism
For most of human history, extreme heat and cold were normal-there was no indoor climate control. Our ancestors lived with inconsistent heating and no cooling systems. Today's thermoneutral environments can lead to "bored" mitochondria, which may impact our health. Learn why this matters and how it affects your body.
10 minutes
S1 E13: Help for Environmental Toxins
Research shows that chemicals in our environment promote obesity by disrupting hormones, impairing metabolism, promoting fat cell growth, and increasing appetite. Learn which chemicals promote "bad energy" and press play to hear Dr. Casey's tips for mitigating exposure to these toxins.
12 minutes
S1 E14: The Truth About Stress and Trauma
All humans will experience personal challenges and stressors throughout our lives. Yet in the face of our cultural stigmatization about mental health care, we have limited resources to work through, process, and heal from the effects of stress and trauma. In this lesson, Dr. Casey discusses why this matters on a cellular level and shares a personal story with you about her own experience with stress and trauma.
9 minutes
S1 E15: Key Metabolic Biomarkers
There are TONS of biomarkers, but which ones are the most important to know and track? In this lesson, Dr. Casey answers that question and explains how biomarkers all tell different stories with their insights, so that you can understand how to read and action the data available to you.
25 minutes
S1 E16: Technology to Track Health
We're entering a new era of medicine where patients can directly observe their own biology through wearables, continuous glucose monitors (CGMs), and direct-to-consumer lab tests. Dr. Casey explains how "bio-observability" empowers you and shares her top tech recommendations. Press play to learn more.
25 minutes
S1 E17: Healthy Habits for Healthy Metabolism
There's no one-size-fits-all approach to metabolic health. Diet, lifestyle, sleep, light, movement, and more all play a role. What works for one person may not work for another. Today's lesson offers an assessment to help you determine the next steps for optimizing your health based on your unique needs.
18 minutes
S1 E18: Blockers and Boosters of Good Energy
What is the key to creating consistent habits for healthy metabolism? In this lesson, Dr. Casey talks about habit loops and how you can implement good-metabolism habits today!
5 minutes
S1 E19: The Roles Awe and Wonder Play in a Healthy Life
Every cell in the body hears every thought you have, through hormones, nerve impulses, and even through the microbiome. When you get yourself in the mindset of truly believing that your body has the capacity to be as healthy as it can possibly be, true possibility emerges.
6 minutes
S1 E20: Guided Meditation for Living Your Best Life
Join Dr. Casey in a guided meditation to contemplate a long, happy, and healthy life.
7 minutes
S1 E21: A Thank You Message from Dr. Casey Means
At this moment, after this course and with all of the knowledge and wisdom you have inside you, here's the one thing to know now: you have far more than just the conceptual understanding of living well - you now have the practical, simple tools that will help you create the longest, happiest, and healthier life imaginable.
1 minutes