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/