
Metabolic Health
New childhood obesity guidelines acknowledge root causes but fall short on nutrition
The new document from the American Academy of Pediatrics recognizes childhood obesity's complex roots, but fails to mention sugar or processed food
Metabolic Health 101

Do you get enough zinc? Here’s how it benefits metabolic health
Zinc does more than help you fight colds—it also plays a vital role in metabolic function. Here’s what you need to know.

11 dips and spreads that support metabolic health
From zesty salsa to creamy tzatziki, these flavorful options pack nutrients that support more stable blood glucose.

The Month in Metabolic Health: January 2023
In this monthly article, we round up our favorite stories, research, podcasts, and videos—from Levels and elsewhere—across metabolic health.

How to talk to your doctor about blood sugar and why it matters
Many well-meaning physicians may not bring up blood sugar until prediabetes or Type 2 has set in. Here’s how to talk to your doctor before you get there.

How to order at an Italian restaurant for better blood sugar levels
Yes, it’s possible to get a metabolically-healthy meal at an Italian eatery—even the chains. Instead of bread and pasta, seek out salads, soups, protein, and veggie options.
Top Ultimate Guides

What is a continuous glucose monitor?
A continuous glucose monitor (CGM) can help you track your blood sugar in real-time. So how does a CGM work, and who should use it?

What is Glucose?
Glucose is a simple carbohydrate, a monosaccharide, which means it is a single sugar. We get glucose from the food we eat.

What are processed foods and why are they so bad for metabolic health?
Here’s what “processed” actually means, how these foods impact your metabolic health, and how to avoid the worst of them in the grocery aisles

The ultimate guide to understanding your cholesterol panel and metabolic blood tests
The "normal" ranges for cholesterol and other blood tests are far from optimal. We asked eight leading metabolic health experts what you should really aim for.

The 10 best vitamins and supplements to consider for optimal metabolic health
Discover the vitamins, minerals, and supplements that research shows may help improve metabolic health. Plus: the ones you can probably skip.
Nutrition

11 dips and spreads that support metabolic health
From zesty salsa to creamy tzatziki, these flavorful options pack nutrients that support more stable blood glucose.

How to order at an Italian restaurant for better blood sugar levels
Yes, it’s possible to get a metabolically-healthy meal at an Italian eatery—even the chains. Instead of bread and pasta, seek out salads, soups, protein, and veggie options.

Foods We Love: Basil Seeds
These tiny, unassuming seeds are sky-high in fiber, loaded with beneficial omega 3s, and deliver a range of micronutrients that support metabolic health.

A practical guide to cutting out sugar
Want to reduce or eliminate sugar from your diet? It can be challenging, but this expert-developed plan offers a roadmap to success.

Foods we love: bone broth
Collagen-rich bone broth is low in calories and carbs, rich in flavor, and a source of key amino acids that can curb inflammation and support metabolic health.

18 Low-carb pasta and noodle recipes for better blood sugar
Satisfy a craving for Pad Thai, gnocchi, mac and cheese, and more without spiking your blood glucose.
Physical Fitness

The metabolic benefits of slow, steady Zone 2 exercise
Exercise that’s easy, but not too easy, can improve your fitness and your metabolic health. Here’s how to do it.

The direct metabolic links to arthritis, musculoskeletal pain, and healing
Why Dr. Casey Means opted against surgery for a knee injury, and what we know about using optimal metabolic health to support healthy joints

What is metabolic conditioning?
Metabolic conditioning, or MetCon, encompasses a wide range of workouts, including popular ones like CrossFit. Here’s what MetCon is and how it works.

Six factors that affect glucose besides food
Diet is a significant driver of blood sugar, but factors like exercise and stress also play a significant role. Here are six key glucose levers

The metabolic health effects of HIIT exercise
HIIT-style exercise—short bursts of intense work followed by rest—has unique benefits, including for your metabolic health.

New research sheds light on metabolites, exercise, and Type 2 diabetes risk
A recent study shows that increased exercise improves metabolic markers and takes a broad look at the molecules impacted by physical activity
Metabolic Basics

How to talk to your doctor about blood sugar and why it matters
Many well-meaning physicians may not bring up blood sugar until prediabetes or Type 2 has set in. Here’s how to talk to your doctor before you get there.

Start here: an introduction to metabolic health
New to the world of metabolic health? Start here. Below we describe the basics of glucose and insulin, why metabolic health is important, and how you can improve yours.

5 Subtle signs of poor metabolic health
Metabolic dysfunction can take many forms and creep up slowly. Here are some symptoms to watch for, and ways to maintain optimal metabolic health

The 7 factors that significantly impact your blood sugar
Certain key factors directly impact your blood glucose levels and your metabolic health. Here are the seven to pay attention to.

What is the dawn effect, and how does it affect blood sugar?
You can experience early morning blood sugar spikes even before breakfast. Here’s what you should know about the dawn effect.

What are normal levels of insulin and why don’t we test it more?
Insulin is the key hormone for maintaining stable glucose, and insulin resistance leads to disease and illness, yet it’s rarely tested. Here’s why and what you should look for when tested.
Women's Health

What you need to know about PCOS and pregnancy
PCOS is a leading cause of infertility, but a diagnosis doesn’t mean you can’t get pregnant. Here’s what PCOS means for reproductive health.

The link between PCOS and insulin resistance
PCOS is a metabolic disorder that is intricately tied to insulin resistance. Here's how the two conditions influence each other.

What half of women in America will die of—and how to prevent it
Functional medicine leader Dr. Sara Gottfried discusses the unique health challenges many women face and how they can reclaim a sense of aliveness.

Why women have higher cardiovascular risk than you think
Levels advisor Sara Gottfried on why cardiometabolic disease is so common—and so overlooked—in women.

New paper reveals cardiometabolic disease risk in women
A new article by Dr. Sara Gottfried shows unique disease risk in women and how functional medicine can improve gaps in diagnosis and treatment.

Fertility and metabolism: the link affecting men and women
Fertility is declining and metabolic health may be playing a role. How poor metabolic health affects PCOS and sperm.
Mental Health

Does food affect mental health?
Dr. Chris Palmer discusses his new book, Brain Energy, which explores how a keto diet might manage symptoms of depression, anxiety, PTSD, schizophrenia, and more

How to stay mentally and metabolically healthy during time off
Four things I learned on my summer vacation about maintaining metabolic health during leisure time—and what happens when it all goes wrong

New research reveals more ways metabolic health impacts cognitive decline
Four new studies highlight how diet—as well as blood sugar and obesity—increase risk of cognitive decline, even for younger adults

Six factors that affect glucose besides food
Diet is a significant driver of blood sugar, but factors like exercise and stress also play a significant role. Here are six key glucose levers

The connection between stroke and metabolic health
High blood sugar and metabolic dysfunction is associated with increased stroke risk. Here's what the latest research says about the connection.

Can sugar cause headaches?
Sweet snacks and carb-heavy meals can spike your blood sugar. Here’s what that means for whether sugar can cause headaches.
Weight Loss

The relationship between sleep and weight loss
Poor or limited sleep can drive metabolic dysfunction and make healthy weight management more difficult through multiple mechanisms.

How uric acid drives weight gain, disease and more
Dr. David Perlmutter, author of the new book Drop Acid, on why humans don’t need to eat sugar and the dangers of uric acid in our modern diet.

Are chemicals in our products making us sick and obese?
Dr. Rob Lustig discussed newly published landmark research showing how certain environmental toxins can lead to obesity.

Isabelle Kenyon, founder of Calibrate, wants to improve metabolic health to drive sustainable weight loss
The company focuses on metabolic health through intensive lifestyle intervention and GLP-1 medication. Here’s how it works and what they’ve found.

HVMN lead researcher Latt Mansor, PhD, is making the keto diet easier to follow
Scientist Latt Monsor talks about creating keto products for a wide audience and the future of getting into ketosis.

Dr. Richard Johnson on fructose and how we store fat
In this episode of A Whole New Level, Dr. Casey Means sat down to talk with Dr. Richard Johnson about his new book "Nature Wants Us to Be Fat"
Inside Levels

For Patricia Sylwester, MD, blood sugar regulation is a cornerstone of wellness
Using a CGM gave her the tools to teach her patients how to maintain a very low-carb diet successfully.

CrossFit owner and coach Stephanie Nickitas wears a CGM to check in on her health
The former tennis pro watched how her blood sugar reacts to food and workouts and learned the difference between ‘good’ and ‘bad’ stressors.

Will Nitze, founder of IQBAR, wants to improve cognitive health with food
The CEO talks about brain-healthy nutrients and how consumer goods can enact change at scale.

Hanna Hyvaerinen wears a CGM to help manage blood sugar while living with gastroparesis
Despite getting advice suggesting a diet of simple carbs, she realized that making more blood sugar friendly choices helped her feel better all around.

Rian Edman made changes he needed to get his energy back up in his 30s
By conducting small experiments using the CGM, Rian was able to hone in on a few habits that really made a difference in managing his blood sugar response.

What Levels does—and why
Daily decisions affect how you feel in the short term and how healthy you are in the long term. Levels gives you objective information about how factors like food choice and sleep quality affect your body, guiding you toward decisions that help you achieve your health goals.
All Metabolic Insights

The Month in Metabolic Health: December 2022
In this monthly article, we round up our favorite stories, research, podcasts, and videos—from Levels and elsewhere—across metabolic health.

18 Low-carb pasta and noodle recipes for better blood sugar
Satisfy a craving for Pad Thai, gnocchi, mac and cheese, and more without spiking your blood glucose.

The metabolic benefits of slow, steady Zone 2 exercise
Exercise that’s easy, but not too easy, can improve your fitness and your metabolic health. Here’s how to do it.

Alcohol alternatives for better metabolic health
If you’re not careful, alcohol can damage your metabolic health. Here’s what you need to know—and delicious alternatives to sip instead.

Why metabolic health matters for cold and flu season
Metabolic dysfunction can make you more susceptible to catching seasonal illness and having worse outcomes—here’s how to protect yourself this year.

What causes fatty liver—and what’s the connection to metabolic health?
Dr. Ben Bikman explains this condition and how a buildup of fat in the liver can damage heart health and lead to a cycle of insulin resistance.

5 Strategies for a healthy holiday season
The holidays can be a challenge for healthy habits. Here are tips from Dr. Casey and the rest of the Levels team for thriving through the season.

What half of women in America will die of—and how to prevent it
Functional medicine leader Dr. Sara Gottfried discusses the unique health challenges many women face and how they can reclaim a sense of aliveness.