#320: Top 10 Worst Foods for Blood Sugar + How Blood Sugar Impacts Women’s Hormone and Metabolism with Casey Means

If You Want to Take Back Control of Your Metabolic Health, You Should:

  1. Start monitoring your bodies reaction to foods through a CGM or other methodology
  2. Ensure that you are moving your muscles after eating to stabilize your glucose
  3. Focus on your dietary patterns and get back to basics to see the results you are searching for

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Episode Summary

One of the biggest root causes of hormone imbalance facing over 130 million Americans is metabolic dysfunction. Metabolic dysfunction can lead to insulin resistance, inflammation, and a host of other chronic illnesses that you may not even realize are linked to your metabolism. The good news is that with a few mindset and lifestyle changes, you can improve your metabolism, overall health, and long-term longevity.

Take Back Control of Your Metabolic Health

Dr. Casey Means is a Stanford-trained physician, Chief Medical Officer and Co-Founder of the metabolic health company Levels, and Associate Editor of the Internation Journal of Disease Reversal and Prevention. Dr. Casey works to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools. Her philosophy combines smart, personalized, and sustainable dietary and lifestyle choices to help others take their metabolic health back into their own hands.

Looking at Your Metabolism Like Never Before

Through her work at Levels, Dr. Casey and her team are able to access nutritional data in a way that has never been seen before. By getting to the bottom of which foods affect you and your glucose on a personal level, you can figure out what is best for you and your body. 

Knowledge is power when it comes to a lot of things, especially when it comes to your metabolic and hormonal health. Foods you may think are healthy for you could actually be causing a significant glucose response, which is why it is important to equip yourself with the information to serve your body in the best way possible.

The Key to Longevity Is Your Metabolism

As women, we need to be on top of our blood sugar more than anything. Your metabolism can impact everything from how you feel to how you age, which is why it is so crucial to identify your root causes and get them under control in order to increase your overall health and longevity.

While your average doctor may not know about the importance of focusing on metabolic health, this episode is your sign to get down to the basics and focus on your daily patterns in order to preserve your health through all stages of life.

Are you ready to focus on creating more resilience for your metabolism? Let me know which of Dr. Casey’s tips resonated the most with you in the comments below!


“There is a mismatch between the effort and the outcomes, and I think a lot of that lies in the fact that we are eating these food products that we don’t really know what they are doing to our bodies.” (15:01)

“It is kind of this magical part of the body that can help you bring down your blood sugar all by itself. And that is why a walk, even though it is gentle, you are moving all these major muscle groups, the quads, the hamstrings, it all has to be activated.” (32:00)

“We are flipping the switch from glucose burning to fat burning intentionally, and we are pushing our body to utilize its long-term storage, and we are mobilizing fat. And that is metabolic flexibility.” (35:54)

“It is nothing crazy; it is nothing out of control; it is just timing things in a way that is going to optimize all aspects of my blood sugar but isn’t taking more than cumulatively an hour during the day.” (41:14)

“A lot of these things I think we can feel like it is totally out of our control or we have to go towards hormones or whatever it is to manage these things. So to at least know there is something, a knob we can turn, a lever we can pull, to at least in some way impact these things, I think that’s pretty empowering in its own right.” (45:47)

In This Episode

  • Why adopting a routine of monitoring your response to food is key to understanding your body (14:39)
  • Learn about the Coca-Cola experiment and how it can help you blunt a blood sugar response (25:39)
  • The role of muscle movement and strength training when it comes to metabolic health (32:10)
  • How stabilizing your blood sugar levels can impact your hormones and symptoms overall (42:20)
  • Tips for creating swaps for the things that you love that will leave you wanting more (54:12)

Resources Mentioned

Use Promo Code drmariza for 15% Off Your Organifi Order Here

Join Levels Here

Levels article about common dietary patterns for good health

Levels Health Website

Levels Health Blog

Follow Dr. Casey on Instagram

Follow Levels Health on Instagram

Related Episodes

Essentially You Episode #236: The Truth About Metabolic Dysfunction and How To Address It Head-On with Dr. Casey Means

Essentially You Episode #268: The Number One Hormone Imbalance Connected to Stubborn Weight Gain

Get My Top 14 Hormone-Balancing Recipes,

Filling your body with the right fuels has an incredible impact on your hormones and energy. Download my free guide to the best hormone-balancing recipes here! Download Dr. Mariza’s Cravings Cheat Sheet

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2 Responses to #320: Top 10 Worst Foods for Blood Sugar + How Blood Sugar Impacts Women’s Hormone and Metabolism with Casey Means

  1. Erika November 18, 2021 at 7:14 am #

    How does one go about getting a continuous glucose monitor?

    • Mariza November 23, 2021 at 5:33 pm #

      Hi Erika! You can find many on Amazon, or asking your personal Doctor for a specific recommendation is a good option.

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