Good Energy

In today's world where we are surrounded by stress, fast-paced living and processed foods, energy is becoming a valuable commodity. Feeling constantly tired and exhausted is no longer the exception, but almost the norm. But what if we could understand the deeper causes of this fatigue and change the way our bodies function? The book "Good Energy" by Casey Means provides a new perspective on how closely related our metabolism, blood glucose levels, and overall health are. Through scientific insights and practical advice, the author invites us on a journey where we discover that energy is not just about what we eat, but how we live - from sleep to movement to working with our internal rhythms.

Imagine your body is a magnificent, precision-functioning machine. Every cell in it works like a tiny energy-producing factory that needs the right fuel and conditions to perform optimally. It is this metabolic function that is the foundation of everything that keeps us healthy - from physical vitality to a clear mind. It's a fascinating journey into the depths of our bodies, where every cell plays an indispensable role. Metabolism can be likened to a fire - when it burns the right way, it warms us up and propels us forward. However, if it is smothered by improper fuel or lack of oxygen, it begins to smolder and gradually cause damage. Metabolic dysfunction is a silent enemy that manifests itself through unexpected health problems - from constant fatigue to insomnia to chronic diseases like diabetes, obesity and heart disease. In the US, for example, there is an increase of millions of cases of type 2 diabetes each year, much of which could be prevented by better metabolic management. Energy in our bodies is produced mainly in the mitochondria - small structures that we can think of as energy power plants. However, their performance depends on the quality of the 'fuel' supplied. If our diet is rich in processed foods and sugars, the mitochondria are overloaded and begin to fail. The result is not only reduced energy, but also inflammatory processes that gradually compromise the entire body. Conversely, foods rich in fiber, healthy fats and antioxidants provide cells with exactly what they need to function at the peak of their abilities. Interestingly, a healthy metabolism is not just a matter of diet. Stress, exercise and sleep also play an important role. Chronic stress, for example, causes elevated cortisol levels, which can negatively affect blood sugar levels. An example is the story of Anna, a manager who was constantly under pressure of deadlines. After years of ignoring fatigue, she was diagnosed with insulin resistance - a condition that precedes diabetes. After a lifestyle change where she incorporated regular walks and mindful breathing, her health improved dramatically. In this context, prevention also plays an important role. Scientists are already warning that impaired metabolism may be linked to the development of neurodegenerative diseases such as Alzheimer's disease. On the other hand, studies show that simple changes such as reducing sugar consumption and regular physical activity can reduce the risk of these diseases by up to 40%. A basic understanding of metabolic function thus opens up new horizons in health. It's not just about calories or weight loss, but about how every aspect of our lives - from eating to sleeping to managing stress - can affect our most important source of energy.

In modern healthcare, biomarkers are key to understanding our health status. Think of them as indicators that reveal what's going on inside our bodies - much like the lights on the dashboard of a car alert us to fuel levels or tire pressure. Identifying and regularly monitoring biomarkers is an essential step to long-term health and disease prevention. Five key biomarkers that should be monitored include: blood glucose levels, waist circumference, blood pressure, triglyceride levels, and HDL cholesterol. These data give us a comprehensive picture of metabolic status and risk of chronic disease. For example, elevated blood glucose levels can signal the beginnings of insulin resistance, a precursor to type 2 diabetes. Conversely, low HDL cholesterol - often referred to as "good cholesterol" - indicates inadequate protection against heart disease. The story of John, a 45-year-old accountant, illustrates the importance of monitoring these indicators. John was feeling tired and gaining weight, but he didn't attach much importance to it. It wasn't until a regular biomarker check with his doctor that he discovered high triglyceride levels and an increased waist circumference - two signals of metabolic syndrome. After a lifestyle change, where he adjusted his diet and introduced regular walks, his biomarkers improved dramatically within six months. However, biomarker tracking is not just about numbers, but about long-term prevention. According to studies, early detection of unhealthy glucose or blood pressure readings can reduce the risk of developing serious diseases by up to 70%. For example, programmes in Japan, where waist circumference is routinely monitored in workplaces, have contributed significantly to reducing the incidence of obesity and its complications. Today, we also have technologies that make tracking biomarkers easier. Smart watches and glucose monitors can already monitor blood sugar or heart rate in real time. These tools can be invaluable for those who want to take control of their health, while motivating them to change their habits. Improving biomarkers doesn't require drastic interventions - small, incremental steps are enough. For example, reducing processed food intake, increasing physical activity and getting enough sleep can make a major difference. Tracking these values allows us to better understand how everyday choices affect our bodies and provides motivation to stay in shape. Identifying and monitoring biomarkers is thus a kind of compass that guides us towards better health. It's not just about detecting problems, but about actively improving quality of life. By taking this approach, we can not only prevent disease, but also live with greater energy, vitality and well-being.

The food we put on our plates every day is more than just fuel for our bodies. It's a tool we can use to influence our metabolism, energy and overall well-being. The author highlights six basic dietary principles that help stabilize blood glucose levels, support metabolic function, and provide long-term health benefits. The first principle is an emphasis on eating whole foods. This means prioritizing fresh, unprocessed ingredients that retain their natural nutritional value. For example, instead of sugary cereal for breakfast, we might choose oatmeal with nuts and fresh fruit. Such a meal not only provides the body with enough fibre, but also helps to keep blood sugar levels stable. The second principle talks about limiting added sugars and refined carbohydrates. It is surprising to many that even foods labelled as 'healthy', such as low-fat yoghurt or muesli bars, often contain high amounts of hidden sugar. Excessive sugar consumption leads to rapid fluctuations in blood glucose levels, causing fatigue and increasing the risk of insulin resistance. Good quality fats are the third pillar of a healthy diet. Fats from avocados, nuts, seeds and olive oil support brain function, hormonal balance and long-term satiety. An example is the Mediterranean diet, which is known for its high healthy fat content and low incidence of chronic diseases in areas where it is common. The fourth principle involves sufficient protein intake. High-quality sources such as fish, eggs, legumes or tofu promote cell regeneration and maintain muscle mass. For example, salmon rich in omega-3 fatty acids is a great way to supply the body with necessary nutrients while supporting heart health. It's also important to include fermented foods such as yogurt, kefir, kimchi and sauerkraut in your diet. These foods support the health of the gut flora, which has a major impact on metabolism, the immune system and even psychological well-being. The last principle concerns the timing of meals. Stable energy levels can be achieved by spreading meals evenly throughout the day and avoiding late night eating, which can negatively affect circadian rhythms and metabolism. For example, researchers have found that a breakfast high in protein and fat improves performance and concentration throughout the day. These principles are not about strict diets, but about creating sustainable habits that help the body work more efficiently. If we adopt these simple rules, we can experience what good energy means-stable, balanced, and long-lasting. It's an approach that supports not only our physical health, but also our sense of vitality and joy in life.

Sleep and circadian rhythm are like a symphony orchestra in our bodies. Every note - whether it's hormonal regulation, cell renewal, or digestion - is synchronized with the natural biological clock that determines our daily rhythm. In the book, this theme is presented as an essential foundation of health, where proper sleep is not a luxury, but a necessity. The circadian rhythm, also called the internal clock, controls many processes in the body. This biological clock is set on a 24-hour cycle and is strongly influenced by light. When we wake up in the morning and expose ourselves to natural daylight, our bodies receive a signal to produce hormones that wake us up and prepare us for activity. Conversely, in the evening, when light intensity decreases, the production of melatonin, the hormone responsible for quality sleep, increases. Interrupting this natural cycle can have dramatic consequences. For example, studies on people working night shifts have shown an increased risk of chronic diseases such as heart problems, obesity and even cancer. These people often face disrupted melatonin rhythms and increased levels of stress hormones, which negatively affect metabolism. At the same time, sleep is essential for brain and body regeneration. During deep sleep, processes such as removing toxins from the brain, consolidating memories, and renewing cells occur. If this process is disrupted, not only our physical performance suffers, but also our mental stability. For example, researchers have found that just one night of poor quality sleep can impair insulin sensitivity by 20%, directly affecting the body's ability to regulate blood sugar. An example of the positive impact of circadian rhythm is the practice of a regular sleep schedule. Mary, a young mother, felt tired and without energy because she had ignored a regular sleep schedule to care for her baby. After adjusting her daily schedule to include relaxing in the evening without screens and getting to bed earlier, she noticed not only an improvement in her mood, but also an increased ability to cope with stress. Promoting healthy sleep also involves optimizing the environment in which we sleep. Darkness, silence and a comfortable room temperature contribute to deep and undisturbed rest. In addition, it is recommended to avoid caffeine and heavy meals at least three hours before bedtime so that the body is not burdened during nighttime recovery. A properly functioning circadian rhythm and sufficient quality sleep are like the cornerstones on which our health is built. They are simple steps that we can implement into our daily lives to support not only metabolism, but also overall vitality and well-being. Rediscovering harmony with our body's natural rhythms is one of the best ways to regain energy and health for a lifetime.

Movement is a fundamental building block of our health. It's not just about calories burned or visible muscle - physical activity has a profound effect on our cells, metabolism and overall vitality. Movement is a natural part of life that can optimize our bodies on a level we often don't even realize. One of the most important effects of movement is improved insulin sensitivity. When we move, muscles use glucose as fuel, helping to stabilize blood sugar levels. This process is especially important in the prevention of type 2 diabetes and metabolic syndrome. For example, studies show that just a 30-minute walk a day can reduce the risk of these diseases by up to 40%. Interestingly, physical activity does not have to be intense or strenuous to provide benefits. On the contrary, regular moderate movements such as walking, stretching or gardening can have a significant positive impact on the body. Imagine, for example, a 60-year-old John who, after years of a sedentary lifestyle, decided to start a simple regime - he took a short walk in the park every morning. After half a year, he noticed not only an improvement in his mood, but also weight loss and better sleep. Another benefit of physical activity is its ability to support the mitochondria - the energy factories in our cells. Movement stimulates the creation of new mitochondria, increasing the body's energy capacity. This process is called mitochondrial biogenesis and is the key to long-term vitality and resistance to fatigue. In addition to the physical benefits, movement also has a powerful effect on psychological well-being. During exercise, the body releases endorphins, known as "happiness hormones," which help relieve stress and improve mood. An example is the runner Emil Zátopek, who once said: "When you can't, give even more." His philosophy expresses not only the physical but also the mental resilience that movement brings. To achieve optimal results, it's important to find a type of exercise that you enjoy and is sustainable over the long term. Whether it's dancing, yoga, cycling or just plain walking, regular movement should be a natural part of every day. Plus, taking short breaks to move while you work can improve concentration and productivity. Physical activity is not about overcoming extreme feats, but about building a balance between body and mind. It's a way to boost metabolism, increase energy and live a better quality of life. Small steps - literally and figuratively - can lead to big changes that bring us closer to lasting health and satisfaction.

Temperature extremes, whether in the form of cold or heat, may sound like a challenge we want to avoid. However, controlled exposure to these conditions can be surprisingly beneficial to our bodies. Regular exposure to temperature fluctuations can strengthen the body's resistance, improve metabolism and promote overall health. The cold has a unique effect on metabolism through the activation of so-called brown fat. This special type of fat, unlike white fat, burns energy and generates heat, which helps to increase energy expenditure and regulate body weight. Brief exposures to cold, such as in the form of cold showers or being in a cold environment, stimulate the production of brown fat. Research shows that regular immersion in cold water can improve insulin sensitivity, which directly affects blood glucose levels. An example of this practice is Wim Hof, known as the "ice man," who popularized exposing the body to extreme cold along with breathing techniques. While we don't need to dive into frozen lakes right away, incorporating a few minutes under a cold shower into our daily regimen can be the first step to improved health. On the other hand, exposure to heat, such as in a sauna, also has its benefits. Intense heat stimulates a process called the protein stress response, which helps repair damaged cells and reduce inflammation in the body. In addition, sauna is associated with better cardiovascular health - regular sauna users have a lower risk of heart disease and stroke. In the Nordic countries, the sauna is a traditional part of life, and its beneficial effects have been confirmed by numerous studies. Temperature extremes also promote mental resilience. Coping with the discomfort of cold or heat teaches the body and mind to adapt to stressful conditions. This process, called hormesis, helps the body become more resilient to physical and mental stress. It is important to start gradually and pay attention to your own body's signals. If you are trying cold showers, start with 30 seconds and gradually increase the time. In the sauna, again, take care not to feel uncomfortable or overheated. A doctor should be consulted if you have health problems. Exposing the body to temperature extremes is more than just a fashion trend - it's a return to the natural challenges our bodies have adapted to over millennia. This practice brings benefits not only on a physical level, but also on a mental level, helping us reconnect with our natural environment and promoting energy, health and resilience.

The modern healthcare system can be complicated and opaque for many patients. Bureaucracy, professional deadlines and complex processes can lead to feelings of frustration and helplessness. Understanding how the system works and taking a proactive approach to our own health can change the way we interact with it. The first step is education - understanding our bodies and the health concepts we encounter. For example, the term "metabolic syndrome" refers to a set of risk factors that increase the likelihood of developing heart disease or diabetes. Knowing how biomarkers such as blood sugar or cholesterol affect our health gives us a better idea of what to ask of a doctor and what to look for. Building trust and partnership with health professionals is also essential. If we find ourselves facing decisions about treatment or tests, let's not hesitate to ask questions. Many patients are shy about asking, but it is questions like "What are the benefits of this treatment?" or "What are the possible risks?" help us make informed decisions. An example is the story of Kate, who, after being diagnosed with insulin resistance, was not afraid to ask her doctor about alternatives to the prescribed medication and decided to try a change in diet and exercise first, which improved her condition significantly. Another important tool is technology. Today, we have a number of apps and devices that help us monitor our health in real time. Smart watches, glucose monitors or sleep tracking apps provide data that we can consult with our doctor. These tools allow us to become active participants in our own care, not just passive recipients of recommendations. However, organisation is also key to successfully navigating the system. Keeping medical records, test results and consultation notes helps us gain insight and avoid duplicate or unnecessary examinations. Many experts recommend keeping a health diary where we record symptoms, questions for the doctor and responses to treatment. Don't be afraid to seek a second opinion either. If we feel uncertain about a diagnosis or treatment, consulting with another professional can give us a new perspective. In many cases, patients will find that less invasive or more effective alternatives are available that better meet their needs. Navigating the healthcare system is a process that takes time, patience, and a proactive approach. When we recognize that we are the greatest advocates for our health, we can gain more control and ensure that our needs are heard and respected. This proactive approach not only allows us to improve health outcomes, but also to build trust in the system that is there for us.

"Good Energy" shows us that vitality and health are not the result of chance, but of conscious choices and daily habits. The key is to understand how our bodies work - from identifying biomarkers to optimizing our diets to managing stress and exposing ourselves to natural challenges such as temperature extremes. This book is not just about disease prevention, but about how to create a life of energy, well-being, and joy. Every step we take - whether it's a few minutes of exercise a day, improving our sleep patterns, or making conscious food choices - brings us closer to long-term health and fulfillment. "Good energy" is not a destination, but a journey that we can begin today. Do you have feedback for us? We'd love it if you let us know your opinion on our content! Just send an email to feedback@rewio.app with the title of this book in the subject line and share your impressions!