In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.

Today, we're diving into a critical chapter about how to create meals that fuel Good Energy. This chapter begins with a startling revelation about the state of nutrition education in medical schools and the influence of food companies on nutritional research and guidelines.

Good Energy Foods:

1. Micronutrients and Antioxidants
   • These tiny but mighty components are essential for various cellular functions, including protecting against oxidative stress and supporting immune health.
   • Top sources: leafy greens, berries, nuts, seeds, and colorful vegetables.
2. Omega-3 Fatty Acids
   • Omega-3s are crucial for reducing inflammation and supporting heart and brain health.
   • Top sources: fatty fish (like salmon and sardines), chia seeds, flaxseeds, and walnuts.
3. Fiber
   • Fiber is essential for gut health, stabilizing blood sugar levels, and supporting healthy digestion.
   • Top sources: chia seeds, flaxseeds, beans, lentils, and a variety of vegetables and fruits.
4. Fermented Foods
   • These foods support a healthy gut microbiome, which is vital for digestion, immunity, and mental health.
   • Top sources: sauerkraut, kimchi, yogurt, kefir, and fermented vegetables.
5. Protein
   • Protein is necessary for muscle repair, growth, and maintaining metabolic health.
   • Top sources: lean meats, fish, eggs, dairy products, beans, lentils, and nuts.

Bad Energy Foods:

1. Refined Added Sugar
   • Refined sugars contribute to insulin resistance, obesity, and various chronic diseases.
   • Avoid foods and drinks with high-fructose corn syrup, cane sugar, and other added sugars.
2. Refined Industrial Vegetable and Seed Oils
   • These oils are high in omega-6 fatty acids, which can promote inflammation.
   • Avoid canola oil, soybean oil, sunflower oil, and other refined seed oils. Opt for healthier fats like olive oil, avocado oil, and coconut oil.
3. Refined Grains
   • Refined grains lack fiber and essential nutrients, leading to rapid spikes in blood sugar and poor metabolic health.
   • Avoid white bread, pasta, and other products made from refined flour. Instead, choose alternatives like nut flours, cauliflower rice, and spiralized vegetables.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means. In this episode, we're diving into a crucial chapter that hits home for many of us: the principles of Good Energy eating.

Recap: The Six Principles of Good Energy Eating

1. Food Determines the Structure of Our Cells and Microbiome
2. Eating Is the Process of Matching Cellular Needs with Oral Inputs
3. Food Is How You Communicate with Your Cells
4. Extreme Food Cravings Are Feedback from Your Cells That You're Giving Mixed Messages
5. Ignore Diet Philosophies and Focus on Unprocessed Food
6. Find Awe in Food

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.


Recap: Recommended Ranges

Here are the optimal ranges for key metabolic blood tests. Falling outside these ranges indicates potential dysfunction:

• Triglycerides: Less than 80 mg/dL
• HDL: 50 to 90 mg/dL
• Fasting Glucose: 70 to 85 mg/dL
• Blood Pressure: Less than 120 systolic and less than 80 diastolic mmHg
• Waist Circumference:
  • <80 cm (31.5 inches) for women and <90 cm (35 inches) for men (South Asian, Chinese, Japanese, and South and Central Americans)
  • <80 cm (31.5 inches) for women and <94 cm (37 inches) for men (European, Sub-Saharan African, Middle Eastern, and Eastern Mediterranean)
• Triglyceride-to-HDL Ratio: Below 1.5
• Fasting Insulin: 2 to 5 mlU/L
• HOMA-IR: Less than 2.0
• High-Sensitivity CRP (hsCRP): Less than 0.3 mg/dL
• Hemoglobin A1c: 5.0 to 5.4 percent
• Uric Acid: Less than 5 mg/dL for men, and 2 to 4 mg/dL for women
• Liver Enzymes (AST, ALT, GGT):
  • AST and ALT: 17 U/L or less
  • GGT: Less than 25 U/L for men and 14 to 20 U/L for women
• Vitamin D: 40 to 60 ng/mL

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.

In this chapter, Dr. Casey shares a deeply personal story that emphasizes the importance of trusting yourself over blindly following medical advice.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.

Today, we’re discussing how Bad Energy is at the root of many diseases and how addressing the underlying causes can transform our health.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

In today's episode we continue on with our review of the amazing book “Good Energy,” by authors Dr. Casey Means and brother Calley Means.

Welcome, listeners, to a journey that promises to unlock the secrets of "Good Energy" and its profound impact on our well-being. As we flip through the pages of this book, get ready to be intrigued by the fascinating world of cellular biology and its implications for our daily lives.

Think of your cells as tiny powerhouses, working tirelessly to fuel every function of your body. At the center of this energy production are mitochondria, the unsung heroes of our cellular universe. But here's the catch: these resilient mitochondria are facing a barrage of challenges in today's world, from our diets to our daily habits.

But don't fret, folks, because right here in these pages lies the roadmap to reclaiming our cellular vitality and unlocking our body's full potential. From understanding the nitty-gritty of mitochondrial function to unraveling the effects of inflammation and oxidative stress, we'll explore the intricate web of cellular health in simple terms that even beginners can grasp.

Get ready for a deep dive into the interconnected realms of movement, nutrition, stress management, and sleep, all rooted in the support of our community. Together, we'll navigate the terrain of wellness and emerge armed with the knowledge to craft a life filled with boundless energy and vibrant health.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today's episode is a special one as we dive into a book that promises to shake up your perspective on health and wellness. Get ready to join me on an eye-opening journey through "Good Energy" by Dr. Casey Means and her brother Calley Means. This book was so powerful to me, that I listened to it twice on audible and then I bought the hard copy so I could highlight and share the things I learned on the podcast. So that’s what this episode will be about and I will continue to drop episodes like this as I continue to go through the hard copy for the third time learning from it.

The story that kicks off this book is both powerful and unfortunately all too familiar. It begins with the Means siblings recounting the journey of their beloved mother—a journey marked by seemingly common health issues that spiraled into tragedy. From struggles with weight to high blood pressure, cholesterol, and ultimately, a devastating battle with stage 4 pancreatic cancer, their mother's story highlights a grim reality: our current approach to healthcare is failing us.

But why are so many of us falling victim to chronic illnesses like never before? Why are we told to simply manage our symptoms with medication rather than address the root cause of our ailments? These are the questions that "Good Energy" seeks to answer.

References:

Good Energy: by Dr. Casey Means and Calley Means
https://www.audible.com/pd/B0CKKKBBF3?source_code=ASSORAP0511160006&share_location=player_overflow

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

This is a continuation Part 2 from last week's Mindset Monday, Top 10 Rules for Life.

I want to share with you something that I’ve been working on for years. Years ago, maybe even more than a decade at this point… I started a notes folder in my phone called “Livin’ my Best Life.” I then made a document in that folder called “Rules for life.”
As I encountered learning situations in my life, I wrote down what I learned and wrote down a life rule based on what I learned. I started this list, not knowing what it would grow into. I fine-tuned the rules and changed the specific wording to match it to exactly how I wanted to live my life. I continued to simplify the rules. These would be rules I would frequently refer to when I had to make big decisions or when I needed guidance on what to do. I wanted this to be a list of rules that if I were to teach my kids how to achieve their full potential, this list is where I would start.

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/