In this episode, Kevin speaks with Josh Clemente about continuous glucose monitors, insulin, metabolic health, tips for hacking glucose levels, and more.
Josh Clemente, Founder of Levels, is a mechanical engineer and CrossFit-L2 trainer. At SpaceX, he led a team to develop life support systems that sustained astronauts Bob Behnken and Doug Hurley on their May 2020 trip to the International Space Station aboard Dragon Endeavor: the first new crew-carrying spacecraft since 1980. Josh has also spent time designing and building Hyperloop technology at Virgin Hyperloop One and leading engineering for a company providing vehicle-based rescue systems for emergency response teams.
For those interested in trying Levels, use: levels.link/krose to skip the waitlist (28,000+) and join the early access program.
LINKS FROM THIS EPISODE
Levels Metabolic Fitness Program
Levels Blog
Josh Clemente | Twitter
Level 2 Certificate Course | CrossFit
SpaceX
Virgin Hyperloop
What Is Metabolism? | Rush University Medical Center
Carbohydrates, Proteins, Fats, and Blood Sugar | Michigan Medicine
What is Metabolic Fitness? | Levels
Why Your Metabolism Slows Down with Age | Healthline
Obesity is a Hormonal Imbalance, Not a Caloric Imbalance. | Dr. Jason Fung, Better Humans, Medium
Pop Rocks
Lik-M-Aid/Fun Dip | Old Time Candy
Nerds Candy
Choosing a Diet That's Right for You | Mayo Clinic
Blood Sugar Levels in Response to Foods Are Highly Individual | Weizmann Wonder Wander
Insulin Resistance Symptoms, Causes, Treatment | Diabetes.co.uk
What Twins Can Tell Us About Diabetes | Healthline
How Sleep Deprivation Can Alter Metabolism and Lead to Obesity | Insider
What Is a CGM (Continuous Glucose Monitor) and How Do I Choose One? | Healthline
Glucose Tolerance Test | Mayo Clinic
4 Facts You Should Know about the Glycemic Index | The Johns Hopkins Patient Guide to Diabetes
The Truth About Low-Glycemic Diets | Johns Hopkins Medicine
AMA #15: Real-World Case Studies — Metabolic Dysregulation, Low Testosterone, Menopause, and More | The Peter Attia Drive
Understanding A1C | American Diabetes Association
Hyperglycemia: When Your Blood Glucose Level Goes Too High — Symptoms, Treatments, and Prevention | EndocrineWeb
Malpractice Concerns from Doctors | Healthline
The Loop Monitoring Solution | Spry Health
Oura Ring
Only 1 in 8 Americans Are Metabolically Healthy | Health.com
Nonalcoholic Fatty Liver Disease | American Liver Foundation
What Is a Normal Blood Sugar Level? | Diabetes Self-Management
How Levels Founder Josh Clemente Mastered His Energy Levels with Glucose Tracking and CGM | Levels
Zone 2 Training: How to Build Your Aerobic Base | Hero Movement
Glucose Control: Why Timing Your Exercise After Meals Matters | Cleveland Clinic
Is It Better to Take a Sauna on an Empty Stomach or a Full Stomach? | Saunatimes
Did You Know a Sauna Can Fight Diabetes and Insulin Resistance? | Steam Sauna
Brown vs. White Rice: Which Is Better For Your Health? | Healthline
Sleep Longer to Lower Blood Glucose Levels | Sleep Foundation
The Pod Pro | Eight Sleep
The Truth about Alcohol and Sleep | The Sleep Doctor
We Found Out What 'Food Combining' Is (And If It Actually Works) | HuffPost Australia
Food Order Has Significant Impact on Glucose and Insulin Levels | Weill Cornell Medicine
Juicing: Stupid and Pretentious or Nourishing and Enlightening? | Summer Tomato
How Cinnamon Lowers Blood Sugar and Fights Diabetes | Healthline
Acarbose Uses, Side Effects, & Warnings | Drugs.com
A Spoonful of Vinegar Helps the Sugar Go Down | Diabetes In Control
Berberine vs. Metformin for Prediabetes and Mild Diabetes | Good Hormone Health
Tips for Managing Insulin-Related Weight Gain | Healthline
The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, MD
Perfect Keto
Kettle & Fire
Metabolic Flexibility in Health and Disease | Cell Metabolism
Causes, Characteristics, and Consequences of Metabolically Unhealthy Normal Weight in Humans | Cell Metabolism
Is Alzheimer’s Type 3 Diabetes? | Mayo Clinic
20 Facts About Fasting (Backed By Science) | Fasting.com
Intermittent Fasting and Insulin Resistance: How the Two Are Connected | Simple Life
9 Guidelines for Fasting When You Have Diabetes | US News
?Zero: Simple Fasting Tracker
The Effects of Low Blood Sugar on Your Body | Healthline
Fat Cells Step In to Help Liver During Fasting | ScienceDaily
SHOW NOTES
What does metabolic health entail, and why should we care about tracking glucose? [01:36]
What changes our metabolic health as we age, and what drew Josh's attention to this as a serious issue? [03:58]
With so many dietary choices available, how can we know what will work for our optimal health? Hint: it's highly individual (with a possible exception for people who share an identical twin). [07:52]
Why Josh and I constantly monitor our own glucose levels even though we're not diabetic or even pre-diabetic, and why even the healthiest among us should consider doing the same. [12:16]
Why do health providers seem hesitant to prescribe CGMs as a preventative measure? How long does Josh think it's going to be before we see CGMs being available to consumers over the counter, and what are the potential risks to be aware of? [20:22]
When 88 percent of American adults are metabolically unhealthy, how do we determine what constitutes a "healthy" blood glucose range? [26:00]
How does Josh stay within what he considers a healthy range? [29:16]
What physical exercise does Josh consider optimal for maintaining a healthy range, and how close to mealtime is ideal? [31:23]
How does Sauna usage affect the data? [35:11]
Why we shouldn't take the glycemic index at face value. [36:48]
How important is sleep to maintaining healthy blood glucose levels? [38:30]
Food combining: how much does it matter if you eat starches before proteins (or vice versa)? [41:38]
Does the rate of consumption/chewing make any difference to the data? Will eating an apple affect you differently than drinking a smoothie or juice made with that same apple? [45:41]
What supplements might someone take to positively affect their blood glucose levels? [51:03]
Josh explains how his company, Levels, aims to help us maximize our metabolic fitness with minimum invasiveness. [54:01]
How does the program work, and what kind of budget is Level geared toward? [56:43]
The ways in which Level can pinpoint the causes, effects, and solutions when your numbers fluctuate unexpectedly. [1:01:22]
What we might expect Level to look like in five years. [1:02:28]
How are glucose and insulin involved in unwanted weight gain? [1:03:55]
What can you do if you're interested in giving Level a whirl? (Go to levels.link/krose to skip the waitlist of 28,000+ and join the early access program.) [1:08:19]
A further appeal to people who think monitoring blood glucose is just something for diabetics to worry about. [1:09:41]
How does fasting affect blood glucose? [1:13:00]
PEOPLE MENTIONED
Peter Attia
Rhonda Patrick
Jason Fung
Casey Means
Tim Ferriss
Darya Rose
Justin Mares
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