Casey Means & Good Energy: The Complete Guide
Metabolic biomarkers, food principles, and what to keep vs skip from the 2024 bestseller
Good Energy argues that most chronic disease is downstream of impaired cellular energy production. The useful core is cheap labs, walking, sleep, and real food — not a subscription CGM. This guide extracts the protocol and flags the company overlap.
Frequency
Daily food + walk habits
Duration
4-week reset, then ongoing
Level
Beginner
Key Takeaways
- 1Start with fasting glucose, triglycerides, HDL, waist, and home blood pressure — before another supplement
- 2Post-meal walking and circadian light beat a 15-capsule mitochondrial stack
- 3You do not need Levels to follow the book
- 4Pair with our glucose-spike and CGM guides for the daily tactics
Who this is for
- ·Readers comparing Means vs Attia vs Inchauspé
- ·People with fatigue and a junk-food default
- ·Gift buyers who want a book, not a lecture
The Thesis
Moderate EvidenceMeans frames depression, infertility, fatty liver, and heart disease as different costumes of the same problem: cells that cannot make and use energy well. That is a useful organizing story. It is not a complete map of cancer or psychiatry.
The practical move is to treat insulin resistance and ultra-processed food as first-order, and boutique longevity molecules as later.
Five Cheap Biomarkers
Strong EvidenceFasting glucose, triglycerides, HDL, waist circumference, and blood pressure are available without a concierge panel. ApoB still belongs on the list if you are playing Attia’s game — see our lipids guide.
Home BP (Omron) and a standard metabolic panel beat guessing from a wearable readiness score.
Keep vs Skip
Moderate EvidenceKeep: daylight in the morning, protein and plants, 10-minute walks after meals, sleep duration, and getting actual labs.
Skip: treating a CGM membership as mandatory, and assuming every symptom is a mitochondria problem.
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Sources
Key references cited in this guide. Links open the original publication or abstract.
- Insulin resistance and chronic disease — review contextPhysiol Rev, 2016
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Read guideLast updated: 2026-09-21 · For informational purposes only. Not medical advice. Consult a healthcare provider before starting any new health protocol. Health disclaimer.