LEVELS – Metabolic Insights: Recent Episodes
Levels Metabolic Insights
Levels is set out to solve the metabolic health crisis.
In doing so, we're building tech that helps people to understand their metabolic health. This audio feed is a consolidation of audio articles from the Levels Blog.
The Levels Blog is the leading source of research-backed articles about the importance of metabolic health what you can do to improve it.
• Become a Levels Member – levelshealth.com • Learn about Metabolic Health – levelshealth.com/blog • Follow Levels on Social – @Levels on Instagram and Twitter
Fasting insulin is one of the most powerful early indicators of metabolic dysfunction, and it’s rarely measured. Here’s what it means, and how to optimize it.
Author: The Levels Team
Link to article: https://www.levels.com/blog/quick-guide-to-insulin
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ApoB directly measures the number of atherogenic particles in your blood—and may be the strongest single predictor of cardiovascular risk. Here’s why it matters and how to lower it.
Author: The Levels Team
Link to article: https://www.levels.com/blog/quick-guide-to-apob
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Elevated uric acid isn’t just about gout—it’s linked to insulin resistance, kidney stones, and heart disease. Here’s how to understand your levels and bring them down.
Author: The Levels Team
Link to article: https://www.levels.com/blog/quick-guide-to-uric-acid
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Understand why each biomarker matters and how, as a whole, they can provide insights about your overall health.
Author: Gretchen Lidicker
Link to article: https://www.levels.com/blog/guide-to-female-hormone-tests
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AI-powered insights help you make sense of your data, giving you a personal health coach in your pocket.
Author: The Levels Team
Link to article: https://www.levels.com/blog/how-levels-uses-ai
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Traditional soda brands touting "zero sugar" are everywhere, but depending on the sweetener, they may not be much better for you.
Author: Sharon Liao
Link to article: https://www.levels.com/blog/zero-sugar-sodas-healthy
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Too much of this protein in your blood is a clear indicator of increased cardiovascular risk. Here's the science on how to lower levels for better health.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/how-to-reduce-apob
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Levels of this hormone can predict health problems years in advance. If your fasting insulin test comes back high, use these proven diet and lifestyle tips to bring your numbers down.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/how-to-reduce-insulin
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Get the breakdown to get the tests you want while avoiding unexpected bills.
Author: Laurie Tarkan
Link to article: https://www.levels.com/blog/lab-tests-covered-by-insurance
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After seeing concerning blood work results, this fifth-grade teacher discovered the value of professional nutrition guidance alongside real-time CGM data.
Author: The Levels Team
Link to article: https://www.levels.com/blog/cathy-moreno-dietitian-insights
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Too much of this compound can promote kidney stones and gout, and is associated with insulin resistance and fatty liver. Here’s how to keep your levels in the ideal range.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/how-to-reduce-uric-acid-naturally
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Preliminary research suggests that the particles may increase inflammation and oxidative stress. They’re impossible to avoid, but minimizing exposure may help.
Author: Alisa Bowman
Link to article: https://www.levels.com/blog/levels-guide-microplastics
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Hunger is a natural (and essential) feeling, but it shouldn’t rule your life. Here’s why you might feel hungry all the time and how to manage it with specific nutrients, foods, and habits.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/levels-guide-to-hunger
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Working directly with a dietitian who has access to your glucose data and food logs means you get the most personalized guidance possible. Here's how it works.
Author: Jennifer Chesak
Link to article: https://www.levels.com/blog/levels-dietitian-service
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Forget the fad detox diets. Truly eating to help your body deal with the toxins in today’s environment means following some basic principles.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/eating-for-detox
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Depending on your current health and lifestyle, saturated fat may be less harmful than once thought. Discover the latest science on this lipid and what happens when you eat it.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/is-saturated-fat-healthy
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Nutrition advice is complex and individualized, but here’s our best synthesis of five years of Levels guidance.
Author: The Levels Team
Link to article: https://www.levels.com/blog/levels-dietary-guidelines
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As your hormones move over the month, so do your nutritional needs. Here’s what’s happening in your body and how to eat to feel your best.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/optimal-nutrition-cycle
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Getting enough protein is vital for better health—use this guide to determine the optimal mix of protein-rich foods to reach your goals.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/levels-guide-to-protein-sources
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Despite what you’ve heard, not everyone needs to reduce their sodium intake, nor do most people need to guzzle salty drinks. Here’s what the science says about salt.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/guide-to-salt-sodium-and-metabolic-health
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Researcher Dom D'Agostino, PhD, explains what this marker can reveal and how to keep yours in the ideal range.
Author: Dominic D'Agostino, PhD
Link to article: https://www.levels.com/blog/what-is-body-fat-percentage
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This zero-calorie natural sweetener is getting buzz for burning fat and lowering blood sugar responses. But should it be a go-to sugar swap?
Author: Sharon Liao
Link to article: https://www.levels.com/blog/levels-guide-allulose
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A DEXA scan is the gold standard for understanding your bone health and body composition. Here’s how to read your results.
Author: Greg Presto
Link to article: https://www.levels.com/blog/what-you-can-learn-from-dexa-scan
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Yes, feeling crummy following a sugar splurge is a real thing. Here’s what’s going on and how to help yourself feel better.
Author: Jessie Sebor
Link to article: https://www.levels.com/blog/are-sugar-hangovers-real
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From energy production to detoxification, this organ is crucial to overall well-being. Here's how to keep yours functioning at its best.
Author: Jessie Sebor
Link to article: https://www.levels.com/blog/ultimate-guide-to-liver
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Stop the mid-morning and mid-afternoon slump with these tips from a pro about how to maintain stable energy all day long.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/eating-for-better-energy
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While MyFitnessPal is one of the original food loggers and sports an extensive database, it’s still best at the basics, while Levels food logging adds an opinion and guidance.
Author: Matigan King
Link to article: https://www.levels.com/blog/myfitnesspal-levels-comparison
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Ketosis is when your body is burning fat instead of glucose—so what does it have to do with the keto diet and metabolic health? And is it healthy?
Author:Tyler Santora
Link to article: https://www.levels.com/blog/levels-guide-ketosis
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Sundays don't have to be full of carbs, booze, and sugar. Here are some of our favorite recipes for eating well while watching your favorite team.
Author:Matigan King
Link to article: https://www.levels.com/blog/football-food-recipes
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Choosing the right mix of protein, carbs, and fat can make losing fat or building muscle easier. Here’s a dietitian’s take on the ideal ratios.
Author: Alisa Bowman
Link to article: https://www.levels.com/blog/what-should-macros-be
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Kidney function plays a more prominent role in metabolic health and glucose regulation than you might realize. Here’s what you need to know to keep them healthy.
Author:Leslie Goldman
Link to article: https://www.levels.com/blog/the-2024-levels-guide-to-kidneys-and-metabolic-health
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The two are often confused, but while allergies and intolerance can both make you feel bad, effective treatment relies on you knowing the difference.
Author:Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/nutritionist-explains-food-allergies-intolerances
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Depending on your current health, living without solid food for 24 hours or more may help you burn more fat and trigger helpful adaptations, but it may also trigger muscle loss.
Author:Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/are-long-term-fasts-or-water-fasts-good-for-you
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While MyFitnessPal is one of the original food loggers and sports an extensive database, it’s still best at the basics, while Levels food logging adds an opinion and guidance.
Author:Matigan King
Link to article: https://www.levels.com/blog/myfitnesspal-levels-comparison
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While dietary cholesterol isn't as important as once thought, research suggests eating the right fats and carbs can help lower LDL cholesterol levels.
Author:Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/can-you-improve-cholesterol-through-diet-changes
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Yes, and learning exactly what changes occur can help you better manage your cardiovascular health.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/does-blood-sugar-affect-heart-rate
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Don’t burden your body with processed foods and soda when you’re feeling bad. Here’s a nutritionist’s advice for helping your body heal.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/what-to-eat-when-youre-sick
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Thanksgiving doesn’t have to be a carb-fest that leaves you sluggish. Here are our favorite recipes for a healthier holiday table.
Author: Matigan King
Link to article: https://www.levels.com/blog/healthy-thanksgiving-sides-and-strategies-for-a-balanced-holiday
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Cut sugar? Cold plunge? Zone 2? You can do plenty of things to improve your health, but where to start? Here's our subjective mega-guide to some of the most common interventions for people at all stages of their health journey.
Author: The Levels Team
Link to article: https://www.levels.com/blog/the-2024-levels-guide-to-metabolic-health-interventions
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For 30 days, Hickle switched from a healthy low-carb diet to 100% ultra-processed junk. The effect on his gut health, body composition, and blood sugar surprised him.
Author: Jessica Migala
Link to article: https://www.levels.com/blog/why-scott-hickle-tried-to-wreck-his-gut-health-and-ruined-his-blood-sugar-instead
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Genetics is an important determinant of metabolic health and Type 2 diabetes risk, but weight and habits are also a large influence.
Author: Tyler Santora
Link to article: https://www.levels.com/blog/the-2024-levels-guide-to-genetics-and-metabolic-health
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Many common school lunch staples can send blood sugar soaring. Learn how you can pack a fast, nutritious, and tasty meal your kids will actually eat.
Author: Sharon Liao
Link to article: https://www.levels.com/blog/healthy-lunches-to-give-your-kids-lasting-energy
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Although obesity can be unhealthy, research shows people can have metabolic dysfunction no matter their weight. Here’s what we know about the complex relationship between weight and metabolic health.
Author: Leslie Goldman, MPH
Link to article: https://www.levels.com/blog/what-can-weight-tell-you-about-your-metabolic-health
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This supplement is for more than GI issues. It also helps manage blood sugar, insulin, and LDL cholesterol.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/what-is-psyllium-husk-and-what-can-it-do-for-metabolic-health
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Most “sleep studies” conducted in a lab struggle to diagnose sleep problems beyond apnea. Here’s how to better measure sleep issues, and how to address them.
Author: Jennifer Chesak
Link to article: https://www.levels.com/blog/how-do-you-effectively-diagnose-sleep-issues
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Combining biometric tracking, wearables, and the world of "omics" will someday guide lifestyle choices and treatments uniquely suited to you.
Author: Jessie Sebor
Link to article: https://www.levels.com/blog/how-precision-medicine-will-transform-the-future-of-metabolic-healthcare
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When you eat can be nearly as important for your metabolic health as what you eat. Here’s what one nutritionist tells her clients about optimal meal timing.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/a-dietitians-advice-on-meal-timing
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Seed oils are one of the most polarizing food ingredients—and they’re everywhere. What does science say about seed oils and their effects on health?
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/the-ultimate-guide-to-seed-oils-and-metabolic-health
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Lower your levels to the healthy range to reduce your risk of heart disease, Type 2 diabetes, and more.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/how-can-you-reduce-triglycerides
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A small randomized clinical trial measures the value of seeing real-time glucose to improve diet and body composition.
Author: Jennifer Chesak
Link to article: https://www.levels.com/blog/new-research-shows-that-cgm-data-aids-weight-loss
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Boost your body's defenses with expert tips on nutrition, gut health, and lifestyle choices that support a strong immune system.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levels.com/blog/a-dietitians-advice-on-eating-to-support-immunity
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Dr. Rob Lustig discusses how weight-loss medications like Ozempic work and why they may not be the cure-all they appear to be.
Author: The Levels Team
Link to article: https://www.levels.com/blog/5-common-questions-about-glp-1-answered-by-dr-rob-lustig
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One of the most essential macros to track for stable blood glucose is carbs, but not all are equal. Food logging can help keep your levels in check.
Author: The Levels Team
Link to article: https://www.levels.com/blog/how-to-improve-blood-glucose-through-food-logging
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Being healthy is mainly about maintaining healthy habits. Here are 9 proven to impact metabolic health, which you can track in the Levels app today.
Author: The Levels Team
Link to article: https://www.levels.com/blog/9-key-habits-for-optimal-metabolic-health
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Post-menopausal women have an increased risk of cardiometabolic disease. Here’s how a CGM can help you focus on metabolic health.
Author: The Levels Team
Link to article: https://www.levels.com/blog/how-continuous-glucose-monitoring-can-help-during-menopause
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Research shows that logging meals regularly can help people hit nutrition goals, including losing weight.
Author: Monique Brouillette
Link to article: https://www.levels.com/blog/can-meal-tracking-help-you-lose-weight
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A handful of studies show correlations between blood type and diabetes risk, but so far, the research is too thin to suggest a real connection.
Author: Uzma Rentia
Link to article: https://www.levels.com/blog/can-blood-type-affect-my-blood-sugar-probably-not
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Too much of this stress hormone may increase the risk of Type 2 diabetes and other conditions. But you can take action to keep cortisol in check.
Author: Hallie Levine
Link to article: https://www.levels.com/blog/how-does-cortisol-affect-metabolic-health
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Improving metabolic health can often alleviate symptoms of PCOS and continuous glucose monitors are one of the best tools we have.
Author: Jennifer Chesak
Link to article: https://www.levels.com/blog/using-continuous-glucose-monitoring-in-people-with-pcos
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This blood test determines whether your body can use and store glucose normally, a key indicator of metabolic health or dysfunction. Here’s what you need to know and how one doctor uses the test in her practice.
Author: Ajai Raj
Link to article: https://www.levels.com/blog/what-is-the-oral-glucose-tolerance-test-and-who-should-get-one
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When done right, this convenient snack can fend off hunger while keeping blood sugar stable. Here’s how to shop for them, and 10 of our favorites.
Author: Sharon Liao
Link to article: https://www.levels.com/blog/the-10-best-low-sugar-protein-bars
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What you eat is your most critical health input, and using Levels’ simple food logging can unlock insights and strategies to reach your goals faster.
Author: The Levels Team
Link to article: https://www.levels.com/blog/why-food-logging-matters-to-metabolic-health-and-how-levels-can-help
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Improving your metabolic health protects your heart and vice versa. Here’s why.
Author: Tyler Santora
Link to article: https://www.levels.com/blog/the-ultimate-guide-to-cardiovascular-and-metabolic-health
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Butyrate is produced when gut bacteria break down fiber and other prebiotic foods—and it’s vital for a healthy gut and metabolism. Learn how to boost your levels with food.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/why-butyrate-foods-are-essential-to-gut-health
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What does it mean to “boost” your metabolism? Can it be done? Read on to learn what a healthy metabolism is and more.
Author: Becca Malizia
Link to article: https://www.levels.com/blog/a-science-backed-guide-to-boosting-metabolism
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The latest Levels app offers much more than glucose insights. Here’s how to use it to be your full-time health partner, improving diet, fitness and more.
Author: The Levels Team
Link to article: https://www.levels.com/blog/five-things-you-can-learn-from-levels-without-a-cgm
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Smoothies often contain loads of sugar. Try these tips and recipes to make a healthy smoothie that won't spike blood glucose.
Author: Joy Manning, RD
Link to article: https://www.levels.com/blog/12-low-sugar-smoothie-recipes-to-fuel-your-day
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Along with a healthy diet, multivitamins can help ensure you get the nutrients your body needs for optimal health. Here's how to find one.
Author: Brittany Risher
Link to article: https://www.levelshealth.com/blog/which-popular-multivitamins-are-best-for-metabolic-health
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We know cost can be a barrier to try Levels, but you can get the benefits of Levels for less money, and improve your health for no money at all.
Author: The Levels Team
Link to article: https://www.levels.com/blog/how-to-lower-the-cost-of-levels
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The readings on continuous glucose monitors can vary from sensor to sensor, but you can still learn a lot from the shape of the data.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/why-cgms-are-accurate-enough-for-diet-feedback-even-if-the-numbers-vary
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A late dinnertime may lead to more significant blood sugar spikes, increased fat storage, slower metabolic rate, and other consequences.
Author: Stephanie Eckelkamp
Link to article: https://www.levels.com/blog/how-does-timing-of-your-last-meal-affect-overnight-glucose-metabolic-health
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How food impacts our bodies is about more than the food itself. Here are the factors that can lead to varied glucose responses from the same foods.
Author: The Levels Team
Link to article: https://www.levels.com/blog/why-does-the-same-meal-produce-different-glucose-responses
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Insulin sensitivity is crucial to proper blood sugar management and metabolic health. Learn how to improve your body’s responsiveness to this vital hormone.
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/how-to-improve-insulin-sensitivity
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Several supplements and practices claim to lower blood sugar naturally—here's what the research says and which ones are worth trying.
Author: Sharon Liao
Link to article: https://www.levelshealth.com/blog/7-alternative-natural-ways-to-lower-blood-sugar
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Discover what you can do to live longer and make those years healthier, more productive, and enjoyable.
Author: Hallie Levine
Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-health-and-aging
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No matter how much exercise she did, Raquel couldn’t lose weight. With the help of a CGM, she changed her diet and workouts to get her blood glucose in check. Then, she found success.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/raquel-renda-quit-over-exercising-to-focus-on-building-muscle-and-managing-blood-sugar
How damage to the gut barrier may interrupt physiological processes, impair metabolic health, and contribute to disease—and what you can do about it.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/what-is-leaky-gut-and-how-does-it-affect-health
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The new Habit Loops feature keeps you accountable to those key practices that meaningfully impact your metabolic health.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-levels-habit-loops-help-you-reach-your-health-goals
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Discover what you can do to live longer and make those years healthier, more productive, and enjoyable.
Author: Hallie Levine
Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-health-and-aging
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In this excerpt from her new book, Good Energy, Levels co-founder Dr. Casey Means gives 7 reasons CGM is a crucial tool for improving metabolic health.
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/7-reasons-dr-casey-means-believes-in-cgm
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Glycine is an amino acid you can get naturally in foods or take as a supplement. Here's what we know about its effects on metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Dr. Ami Kapadia
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The Levels app now offers macro tracking for meals and ingredients to help you meet nutritional goals beyond glucose, like getting enough protein and fiber.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-tracking-macros-with-levels-can-improve-diet-and-health
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Offering a real-time look inside your body, continuous glucose monitors (CGM) are a game-changing tool for anyone looking to improve their metabolic health.
Author: Jennifer Chesak
Link to article: https://www.levelshealth.com/blog/how-to-get-a-cgm-without-diabetes-and-what-you-can-learn
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The glycemic index provides insight into how particular foods affect glucose but has limitations. Here’s what to know.
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/is-the-glycemic-index-useful
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Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback.
Author: Joy Manning, RD
Link to article: https://www.levelshealth.com/blog/7-things-that-can-falsely-impact-glucose-readings
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Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance.
Author: Jennifer Chesak
Link to article: https://www.levelshealth.com/blog/what-is-metabolic-flexibility-and-why-is-it-important
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Holistic physician Rich Joseph explains the science behind these ancient treatments and shares how to get started.
Author: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/how-do-heat-and-cold-therapy-affect-metabolic-health
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A CGM can help you make lasting lifestyle changes that positively affect your health. Here’s how to use one to your advantage.
Author: Brittany Risher
Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-continuous-glucose-monitoring
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Don’t be fooled by the marketing of “healthy” cereals—many still pack refined carbs that can spike glucose. Here's how to navigate the cereal aisle.
Author: Sharon Liao
Link to article: https://www.levelshealth.com/blog/are-low-carb-cereals-really-healthier
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Not all continuous glucose monitors are covered by insurance, even if you have diabetes. Here’s how to navigate CGM coverage.
Author: Monique Brouillette
Link to article: https://www.levelshealth.com/blog/are-cgm-covered-by-insurance
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Metabolic health expert Dr. Rich Joseph explains how people with prediabetes can use CGMs to benefit their health.
Author: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/is-a-continuous-glucose-monitor-useful-for-prediabetes
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Research suggests the botanical-based supplement berberine affects insulin and glucose, so is it worth taking for better metabolic health?
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/what-is-berberine-and-who-should-take-it
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These alcoholic and non-alcoholic beverages are low in carbs but don’t taste watered down and won’t spike blood glucose.
Author: Sharon Liao
Link to article: https://www.levelshealth.com/blog/the-12-best-low-carb-and-non-alcoholic-beers
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Experiencing glucose crashes in the middle of the night disrupted his sleep and made it more challenging to focus the next day.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/for-john-griffiths-managing-blood-sugar-improved-sleep-and-his-adhd
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Vegetarian and vegan dishes can be loaded with refined carbohydrates, but these meals will leave you satisfied and ward off blood sugar spikes.
Author: Audrey Bruno
Link to article: https://www.levelshealth.com/blog/19-low-carb-vegan-and-vegetarian-recipes
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Optimal metabolic health is about more than glucose. Levels Labs measures five key markers for health so you can keep tabs on long-term progress.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/why-levels-now-offers-blood-testing
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Dr. Rich Joseph discusses how to keep your blood sugar from creeping into prediabetic or diabetic levels.
Author: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/what-is-the-prediabetes-range-and-what-should-i-do-if-im-borderline
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Some energy drinks can give your blood glucose an unhealthy jolt. If you want a coffee alternative, choose one of these instead.
Author: Sharon Liao
Link to article: https://www.levelshealth.com/blog/9-energy-drinks-that-are-better-for-metabolic-health
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Anyone can experience hyperglycemia, but certain lifestyle habits–both positive and negative–can make it more likely.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/what-causes-high-blood-sugar-in-people-without-diabetes
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Swiss Re urges the healthcare industry to test for, prevent, and treat insulin resistance to save money and lives.
Author: Jennifer Chesak
Link to article: https://www.levelshealth.com/blog/large-global-insurance-company-highlights-central-role-of-metabolic-health
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Fresh food is always best, but fortunately there are now frozen meals with healthy ingredients and no extra sugars or additives.
Author: Perri Ormont Blumberg
Link to article: https://www.levelshealth.com/blog/the-best-frozen-meals-for-metabolic-health
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Dr. Anjali Dsouza explains how this ancient practice helps reduce stress and, in turn, supports metabolic health.
Author: Anjali Dsouza, MD
Link to article: https://www.levelshealth.com/blog/how-does-meditation-help-lower-blood-sugar
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Bitter melon is a nutrient-dense vegetable used in some traditional cultures to lower blood sugar. Learn about the benefits, how to use it, recipe ideas, supplements, and more.
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/can-bitter-melon-improve-blood-sugar
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A combination of hormonal and metabolic differences makes losing weight harder for women compared to men. Here, a Levels advisor explains why.
Author: Gretchen Lidicker
Link to article: https://www.levelshealth.com/blog/why-is-it-harder-for-women-to-lose-weight
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A continuous glucose monitor can show you the foods that help you maintain stable blood sugar so you can reach your goal on the scale.
Author: Joy Manning, RD
Link to article: https://www.levelshealth.com/blog/using-a-cgm-for-weight-loss
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Eating the right amount of the right carbohydrates may help reduce the risk of various diseases and help you manage your weight.
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/the-essential-principles-of-a-low-carb-diet
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Levels can help you understand how to fuel your workouts and recover, and watch your health improve over time.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-using-levels-can-help-improve-your-fitness
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Even small changes to your diet and lifestyle can help you lose weight and improve insulin resistance.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-to-reduce-insulin-resistance-for-weight-loss
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Break out of a supper rut with these creative, delicious, and easy recipes that won’t spike your blood sugar.
Author: Audrey Bruno
Link to article: https://www.levelshealth.com/blog/20-low-carb-dinner-ideas-that-satisfy
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A former Division I soccer player, she’s been interested in health tech and performance optimization since she was a kid.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/what-alison-magee-learned-about-her-body-in-pregnancy-wearing-a-cgm
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Diet and nutrition are not one-size-fits-all. Instead, learning how different foods affect your individual health can help you reach your goals.
Author: Jennifer Chesak
Link to article: https://www.levelshealth.com/blog/why-are-glucose-responses-so-individual
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This cuisine is full of vegetables and lean protein—along with rice, noodles, and sugary sauces. Here’s how to navigate the menu for your metabolic health.
Author: Sharon Liao
Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-a-chinese-restaurant
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Skip the chips and use one of these ideas to fuel up between meals without spiking blood sugar.
Author: Audrey Bruno
Link to article: https://www.levelshealth.com/blog/16-low-carb-snacks-for-stable-blood-sugar
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Levels gives you the most flexibility around how often you want to wear a CGM by separating the cost of the app from the device and services.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-much-does-levels-cost
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Research suggests dehydration may increase disease risk, while properly timing water intake around meals benefits blood sugar control.
Author: Stephanie Eckelkamp
Link to article: https://www.levelshealth.com/blog/how-does-hydration-affect-metabolic-health
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Changing behaviors to improve your health is easier when you set smaller goals and enlist others to support you in achieving them.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/a-dietitians-advice-on-how-to-set-and-achieve-goals
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There are a lot of ways to get a CGM and track metabolic health. Here are four reasons Levels is an ideal partner to help you reach your goals.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/what-makes-levels-different
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Avoiding sharp rises in blood sugar can help you feel better now and avoid disease later—here’s how to recognize and prevent glucose spikes.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/what-is-a-blood-sugar-spike-and-why-does-it-matter
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The hormonal fluctuations of a woman’s menstrual cycle can pose particular challenges when fasting. Here’s what to know and how to tailor your approach.
Author: Gretchen Lidicker
Link to article: https://www.levelshealth.com/blog/is-intermittent-fasting-good-for-women
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When your blood sugar spikes, there’s one thing you can do in the moment–but a lot you can do to avoid it in the future.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/how-can-i-bring-down-blood-sugar-levels-now
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A new study suggests that fructose and uric acid may play a role in the development of Alzheimer’s, thanks to an evolutionary adaptation hijacked by the modern diet.
Author: Jennifer Chesak
Link to article: https://www.levelshealth.com/blog/is-fructose-behind-alzheimers-disease
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After overcoming serious injuries when younger, Violette committed herself to achieving good health–and a CGM is one tool she uses personally and in practice.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/andrea-violette-learned-about-alcohol-from-cgm
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Many of us don't get enough Vitamin D from our food or sunlight. Here's why this micronutrient is crucial and how to get enough.
Author: Stephanie Eckelkamp
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/do-you-get-enough-vitamin-d-heres-how-it-benefits-metabolic-health
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The “clean beauty” movement has helped promote products with fewer chemicals, but many products still have toxic substances. Here’s what to look out for.
Author: Jessica Migala
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/are-your-beauty-products-toxic
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Eating for better metabolic health can help you increase energy, manage weight and reduce disease risk. Here’s how Levels helps you find the diet that works best for you.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-levels-can-help-you-find-your-optimal-diet
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Aiming to make your beauty products as “clean” (nontoxic) as possible requires some trial and error. Here are some recommendations from the Levels team.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-the-levels-team-approaches-their-beauty-routine
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The USDA-produced graphic was in every classroom in the 90s; here’s why it finally went away, and the challenges that remain.
Author: Jaimy Lee
Reviewer: Dr. Robert Lustig
Link to article: https://www.levelshealth.com/blog/how-and-why-the-food-pyramid-diet-recommendations-changed
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Many of us don’t think about blood sugar until we're already sick, but maintaining stable blood sugar is vital to how you feel and your long-term health.
Author: The Levels Team
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/does-blood-sugar-matter-if-you-dont-have-diabetes
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"Whole grain" and "whole wheat" appear on food labels from granola to cereal, but what do they mean, and are they actually good for you?
Author: Ashley Welch
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/are-whole-grain-and-whole-wheat-products-healthy
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Swapping white or wheat flour for these alternatives can add protein, fiber, and nutrients to your diet—and protect against big blood sugar swings.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/healthier-flours-for-stable-blood-sugar
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Several processes connect hot flashes to blood sugar. Here's how improving your metabolic health may lessen menopause symptoms.
Author: Jennifer Chesak
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/can-blood-sugar-impact-hot-flashes
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Emerging research suggests that today’s clinical targets for healthy glucose levels may still be too high for optimal health. Here’s what we know about blood sugar targets.
Author: Monique Brouillette
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/what-are-normal-glucose-levels
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After being diagnosed with Type 1 diabetes as a child, Carol Driver has spent most of her life managing her blood sugar—but she’s discovered there’s always more to learn about nutrition and its effects.
Author: Carol Driver
Link to article: https://www.levelshealth.com/blog/carol-driver-approaches-type-1-diabetes-with-an-experimentation-mindset
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White and even brown rice can send blood sugar soaring, but what about millet, bulgar, kamut, and other ancient grains? Why they may not be a better choice.
Author: Sharon Liao
Reviewer: Rich Joseph, MD
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Exercise is one of the most critical things you can do to improve your metabolic health—here are all the ways it helps.
Author: Greg Presto
Reviewer: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-exercise-and-metabolic-health
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With the data she’s gathered from monitoring her glucose, Michaela is ready to see if bigger lifestyle changes will improve her metabolic health even more.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/michaela-kilander-uses-her-cgm-to-improve-whole-body-health
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Getting enough protein is vital for boosting satiety, stabilizing blood sugar, and supporting metabolic health. Here’s how to hit your daily quota.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/how-much-protein-do-i-need-and-how-do-i-get-enough
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Our blood sugar level between meals is one of the most common metabolic health metrics. Here’s why and what you should aim for.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/what-is-fasting-glucose-and-why-does-it-matter
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Big umami flavor, loads of metabolically beneficial B vitamins, and a healthy dose of blood sugar-balancing protein—all in just a few sprinkles.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-nutritional-yeast
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Levels advisor Dom D’Agostino on whether or not you need to eat carbs before a race and what’s actually happening in your body when you do.
Author: Dominic D'Agostino, PhD
Link to article: https://www.levelshealth.com/blog/how-does-carb-loading-work-and-when-is-it-useful
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Increase your energy and reduce your risk of chronic disease by building healthy, data-informed habits for optimal metabolic health.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-using-levels-can-improve-your-health
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Blood sugar values from a continuous glucose monitor and a glucometer can vary by as much as 20%, but for people without diabetes, the trends are what matters.
Author: Anna Brooks
Link to article: https://www.levelshealth.com/blog/why-doesnt-my-cgm-reading-match-my-finger-stick-reading
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Making small changes to her habits via Levels guides transformed her mental and physical health—even without a CGM.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/vero-encinas-rediscovered-her-health-and-motivation-through-levels
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Eating for metabolic health doesn’t mean never touching a carb. Here are healthy sources and ways of eating carbohydrates.
Author: Stephanie Eckelkamp
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/12-healthy-ways-to-eat-carbs
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A new paper investigates the connection between feelings of loneliness and physical and mental health effects, and offers strategies to address both.
Author: Stephanie Weng
Reviewer: Dr. Molly Maloof
Link to article: https://www.levelshealth.com/blog/can-being-lonely-impact-your-metabolic-health
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Yogurt is packed with beneficial probiotics—and, often, sugar. Get the scoop on how to choose the best options for your metabolic health.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/12-healthiest-yogurts-for-better-blood-sugar
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Having optimal metabolic health can help lessen the impacts of the changes during the menopause transition.
Author: Jennifer Chesak
Reviewer: Anjali Dsouza, MD
Link to article: https://www.levelshealth.com/blog/how-blood-sugar-can-impact-menopause-symptoms
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Weight gain is common during menopause, but we often miss the underlying relationship to insulin and other hormonal changes.
Author: Jennifer Chesak
Reviewer: Anjali Dsouza, MD
Link to article: https://www.levelshealth.com/blog/how-does-menopause-impact-weight-and-metabolic-health
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This supplement may help stabilize hormone and glucose regulation to improve fertility and alleviate other PCOS symptoms.
Author: Grace Newjik
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/should-people-with-pcos-consider-inositol-as-a-treatment
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The Levels app unlocks much more than a simple glucose graph. Here’s how it can help you find healthy habits, track health trends, and more.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/5-things-you-can-learn-using-levels
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Intermittent fasting can improve metabolic markers for some, but what you eat is still more important than when.
Author: Mary Dennis
Reviewer: Kelly LeVeque
Link to article: https://www.levelshealth.com/blog/does-how-often-you-eat-impact-metabolic-health
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Metabolic health expert Dom D'Agostino, PhD, shares four ways real-time glucose data can help make you a better athlete.
Author: Dominic D'Agostino, PhD
Link to article: https://www.levelshealth.com/blog/how-can-cgm-help-improve-exercise-performance
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After making metabolic changes that improved her health, her doctor told her that she had saved her own life.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/with-cgm-susan-ward-feels-healthier-in-her-70s-than-she-has-in-decades
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Colorful vegetables, lean proteins, and healthy fats amp up the flavor, textures, and nutrients to keep you satisfied and your glucose levels stable.
Author: Audrey Bruno
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/16-nutritious-salads-for-metabolic-health
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Fasting can be a powerful tool for weight management and metabolic health. Here’s how CGMs can uplevel your fast.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/how-cgms-can-make-fasting-easier-and-more-effective
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This essential trace mineral is a precursor to more than two dozen proteins and enzymes that influence metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Dr. Ami Kapadia
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Traditional calorie-counting diets don’t work. With personalized data, Levels helps you find a sustainable, holistic path to a healthy weight.
Author: The Levels Team
Link to article:
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Check out these delicious breakfast, lunch, and dinner meals to make sure you’re getting enough protein while keeping your glucose stable.
Author: Audrey Bruno
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/18-low-carb-recipes-high-in-protein
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Research suggests that eating protein and fat first might help reduce your post-meal blood sugar rise. Here’s what you should know.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/can-eating-carbs-last-reduce-blood-sugar-spikes
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After learning her blood sugar was borderline prediabetic, Meghan realized she needed to reassess her view of “healthy” carbs.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/meghan-linvill-mcnab-uses-cgm-to-help-balance-her-approach-to-eating
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This line-by-line guide to the Nutrition Facts panel will help you identify packaged foods that best support metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/how-to-read-a-nutrition-label-for-metabolic-health
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Any exercise improves metabolic health, but building muscle has unique benefits. Here's why resistance training should be part of your workout plan.
Author: Greg Presto
Reviewer: Dominic D'Agostino, PhD
Link to article: https://www.levelshealth.com/blog/why-building-muscle-matters-for-metabolic-health
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Full of vegetables, beans, and spices, Indian cuisine has plenty of metabolically healthy options—as long as you steer clear of certain staples.
Author: Sharon Liao
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/the-healthiest-orders-at-an-indian-restaurant
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After treatment sent her into menopause, the health coach is learning how to take care of herself in a new way.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/april-izer-started-using-a-cgm-after-going-into-remission-from-breast-cancer
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Learning how to communicate lifestyle changes clearly can increase your confidence and help set you up for long-term success.
Author: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/how-to-talk-to-friends-and-family-about-new-eating-habits
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These snack staples are often loaded with refined grains, sneaky sugars, and other harmful ingredients. Crunch smarter with these brands and DIY recipes.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/13-chip-and-cracker-alternatives-for-better-blood-sugar
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Calculating the number of carbs that impact blood sugar may help keep your levels steady, but it’s still mainly a marketing term.
Author: Emily DiNuzzo
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/what-is-a-net-carb-and-should-you-care
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The best protein powder options for blending into smoothies or stirring into baked goods to help you get enough of this essential nutrient.
Author: Alyssa Shaffer
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/best-protein-powder
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These four common types of sugar interact with your body differently, but it’s best to minimize all of them for optimal metabolic health.
Author: Ajai Raj
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/whats-the-difference-between-glucose-fructose-sucrose-and-lactose
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The content developer talks about her health journey, how she learned to use food for wellness, and why she wears a CGM.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/how-beth-bollinger-creates-delicious-blood-sugar-friendly-recipes-for-levels
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This supplement is popular among low-carb adherents, but is it helpful for metabolic health? Here’s what it does.
Author: Gretchen Lidicker
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/the-health-benefits-of-mct-oil
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Soup, avocado toast, and other seemingly smart picks can send your glucose soaring. Here's how to tweak those meals for better metabolic health.
Author: Emily DiNuzzo
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/10-surprising-foods-that-can-spike-your-blood-sugar
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A preliminary study in mice suggests that an epigenetic ‘reset’ can reverse aging processes and restore youthful function of tissue and organs
Author: Jennifer Chesak
Reviewer: David Sinclair, PhD
Link to article: https://www.levelshealth.com/blog/new-research-shows-loss-of-epigenetic-information-can-drive-aging
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These versatile seeds are rich in anti-inflammatory omega-3s, packed with vitamins and minerals, and plant-based protein.
Author: Stephanie Eckelkamp
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/foods-we-love-hemp-seeds
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This soy food is packed with complete protein, low in carbs, and brimming with beneficial phytochemicals that support cardiometabolic health.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-tofu
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Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/longtime-member-ryan-baxter-on-the-changing-role-levels-has-played-in-his-health-journey
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For every logged meal, the Levels app delivers a simple score that reflects its effect on the body.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/zone-and-meal-scores
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Originally developed to treat diabetes, GLP-1 receptor agonists have become a trendy weight loss option. Research indicates that the drugs can improve several facets of metabolic health, but they’re not for everyone.
Author: The Levels Team
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/what-are-glp-1-receptor-agonists-and-who-should-take-them
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Stress plays a crucial role in her weight gain, but following 36-hour fasts helps her get back to a comfortable weight.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/cheryl-m-wears-a-cgm-to-track-her-response-to-intermittent-fasting
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Exercising before eating can burn fat and improve metabolic flexibility but also affect your fitness performance. Here’s how to strike a healthy balance.
Author: Emily DiNuzzo
Reviewer: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/what-effect-does-fasted-exercise-have-on-metabolism
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Not all fibrous foods are created equal. These tips and recipes will help you pick the best options for your metabolic goals.
Author: Audrey Bruno
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/13-high-fiber-meals-and-snacks-for-better-blood-sugar
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The retired athlete used Levels to hone her fueling strategy during training; now, she uses CGM to help manage her blood sugar after a PCOS diagnosis.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/olympian-sammy-schultz-wears-a-cgm-to-improve-her-training-and-health
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Three leading voices in metabolic health argue why giving people access to their own data is crucial in fighting the metabolic health crisis
Author: David Perlmutter, MD, Sara Gottfried, MD, Casey Means, MD
Link to article: https://www.levelshealth.com/blog/the-disease-most-likely-to-kill-you-that-your-doctor-wont-tell-you-about
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High triglycerides wreak havoc on your metabolism. These simple lifestyle changes can protect you.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/why-are-triglycerides-so-important-to-metabolic-health
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The old story of calories in and out is an incomplete explanation for why we gain or lose weight. Here’s the latest on the physiology of obesity.
Author: Kristen Mascia
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/how-does-weight-gain-actually-work-in-our-bodies
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Switching between periods of low- and higher-carb intake may promote metabolic flexibility, improved fitness performance, hormone balance, and more. Find out if it’s right for you.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/what-is-carb-cycling-and-how-does-it-impact-metabolic-health
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The new brand from food giant General Mills targets those who want to snack with little blood sugar impact.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/how-good-measure-is-experimenting-with-blood-sugar-friendly-foods
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Zesty ginger delivers potent flavor and bioactive compounds that help curb inflammation, fight free radicals, support healthy blood sugar, and more.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-ginger
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Research done in conjunction with Levels finds that packing in the carbs before exercise doesn’t confer any performance benefits.
Author: Monique Brouillette
Reviewer: Azure Grant, PhD
Link to article: https://www.levelshealth.com/blog/new-study-debunks-carb-loading-before-exercise
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This underrated tuber is low in carbohydrates and full of gut-friendly prebiotic fiber and antioxidant nutrients that support metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/foods-we-love-jicama
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Recovery plays an important role in helping you realize the metabolic benefits of exercise. Here’s how to recover more effectively.
Author: Ashley Mateo
Reviewer: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/a-guide-to-exercise-recovery-and-metabolic-health
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For many of us, our annual checkup is our only chance to measure our long-term health. Here’s how to get the most out of that visit.
Author: Hallie Levine
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/is-your-annual-physical-enough-heres-what-it-may-miss
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There’s no one perfect diet for optimal metabolic health, but there are some fundamental principles you can follow, whatever your nutritional approach.
Author: Gretchen Lidicker
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/how-to-make-your-preferred-diet-more-metabolically-healthy
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The new document from the American Academy of Pediatrics recognizes childhood obesity's complex roots, but fails to mention sugar or processed food.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/new-childhood-obesity-guidelines-acknowledge-root-causes-but-fall-short-on-nutrition
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Eating a metabolically friendly diet can have a significant impact on PCOS symptoms. Here's what you need to know.
Author: Monica Karpinski
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/what-diet-is-best-for-pcos
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Whether you work from home, the office, or all over town, these options provide sustained energy and steady glucose levels.
Author: Carolyn Todd
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/the-best-workday-snacks-for-metabolic-health
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Zinc does more than help you fight colds—it also plays a vital role in metabolic function. Here’s what you need to know.
Author: Gretchen Lidicker
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/do-you-get-enough-zinc-heres-how-it-benefits-metabolic-health
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Yes, it’s possible to get a metabolically-healthy meal at an Italian eatery—even the chains. Instead of bread and pasta, seek out salads, soups, protein, and veggie options.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/how-to-order-at-an-italian-restaurant-for-better-blood-sugar-levels
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From zesty salsa to creamy tzatziki, these flavorful options pack nutrients that support more stable blood glucose.
Author: Carolyn Todd
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/11-dips-and-spreads-that-support-metabolic-health
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Using a CGM gave her the tools to teach her patients how to maintain a very low-carb diet successfully.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/for-patricia-sylwester-md-blood-sugar-regulation-is-a-cornerstone-of-wellness
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Many well-meaning physicians may not bring up blood sugar until prediabetes or Type 2 has set in. Here’s how to talk to your doctor before you get there.
Author: Anna Brooks
Reviewer: Dr. Sara Gottfried
Link to article: https://www.levelshealth.com/blog/how-to-talk-to-your-doctor-about-blood-sugar-and-why-it-matters
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The former tennis pro watched how her blood sugar reacts to food and workouts and learned the difference between ‘good’ and ‘bad’ stressors.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/crossfit-owner-and-coach-stephanie-nickitas-wears-a-cgm-to-check-in-on-her-health
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These tiny, unassuming seeds are sky-high in fiber, loaded with beneficial omega 3s, and deliver a range of micronutrients that support metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-basil-seeds
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Our research team asked volunteers to drink apple cider vinegar alongside their meal of choice. Some saw significant changes in their post-meal glucose response.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/levels-community-experiment-can-apple-cider-vinegar-reduce-blood-sugar-spikes
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PCOS is a leading cause of infertility, but a diagnosis doesn’t mean you can’t get pregnant. Here’s what PCOS means for reproductive health.
Author: Monica Karpinski
Reviewer: Anjali Dsouza, MD
Link to article: https://www.levelshealth.com/blog/what-you-need-to-know-about-pcos-and-pregnancy
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PCOS is a metabolic disorder that is intricately tied to insulin resistance. Here's how the two conditions influence each other.
Author: Monica Karpinski
Reviewer: Anjali Dsouza, MD
Link to article: https://www.levelshealth.com/blog/pcos-and-insulin-resistance
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The CEO talks about brain-healthy nutrients and how consumer goods can enact change at scale.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/will-nitze-founder-of-iqbar-wants-to-improve-cognitive-health-with-food
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Continuous glucose monitors are a powerful tool for seeing how food affects your health. Here’s how to get the most out of wearing one.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/what-a-cgm-can-and-cant-tell-you-about-your-diet
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Want to reduce or eliminate sugar from your diet? It can be challenging, but this expert-developed plan offers a roadmap to success.
Author: Stephanie Eckelkamp
Reviewer: Kelly LeVeque
Link to article: https://www.levelshealth.com/blog/a-practical-guide-to-cutting-out-sugar
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Despite getting advice suggesting a diet of simple carbs, she realized that making more blood sugar friendly choices helped her feel better all around.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/hanna-hyvaerinen-wears-a-cgm-to-help-manage-blood-sugar-while-living-with-gastroparesis
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Polycystic ovarian syndrome (PCOS) is a condition affecting fertility, weight, and more—and it's intimately tied to metabolic health.
Author: Casey Means, MD and Monica Karpinski
Reviewer: Azure Grant, PhD
Link to article: https://www.levelshealth.com/blog/how-continuous-glucose-monitoring-cgm-can-help-with-infertility-and-pcos
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Collagen-rich bone broth is low in calories and carbs, rich in flavor, and a source of key amino acids that can curb inflammation and support metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/foods-we-love-bone-broth
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Continuous glucose monitors are a vital tool in understanding how your choices impact your metabolic health, but wearing one can be a new experience. Here are the basics.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/10-common-questions-about-cgms-answered
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Studies show that people with autoimmune conditions like MS and IBD are more likely to have diabetes and insulin resistance, but the links are not yet fully understood.
Authors: Kaitlin Sullivan and Ceri Perkins
Reviewer: Terry Wahls, MD
Link to article: https://www.levelshealth.com/blog/the-connection-between-autoimmune-disease-and-metabolic-health
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Dr. Ben Bikman describes how glucose levels impact our body temperature and how glucose spikes can lead to elevated temperature.
Author: Ben Bikman, PhD
Link to article: https://www.levelshealth.com/blog/glucose-levels-body-temperature
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Satisfy a craving for Pad Thai, gnocchi, mac and cheese, and more without spiking your blood glucose.
Author: Audrey Bruno
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/18-low-carb-pasta-and-noodle-recipes-for-better-blood-sugar
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Exercise that’s easy, but not too easy, can improve your fitness and your metabolic health. Here’s how to do it.
Author: Greg Presto
Reviewer: Dominic D'Agostino, PhD
Link to article: https://www.levelshealth.com/blog/the-metabolic-benefits-of-slow-steady-zone-2-exercise
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If you’re not careful, alcohol can damage your metabolic health. Here’s what you need to know—and delicious alternatives to sip instead.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/alcohol-alternatives-for-better-metabolic-health
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Metabolic dysfunction can make you more susceptible to catching seasonal illness and having worse outcomes—here’s how to protect yourself this year.
Author: Gretchen Lidicker
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/why-metabolic-health-matters-for-cold-and-flu-season
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Dr. Ben Bikman explains this condition and how a buildup of fat in the liver can damage heart health and lead to a cycle of insulin resistance.
Author: Ben Bikman, PhD
Link to article: https://www.levelshealth.com/blog/what-causes-fatty-liver-and-whats-the-connection-to-metabolic-health
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Metabolic dysfunction can take many forms and creep up slowly. Here are some symptoms to watch for, and ways to maintain optimal metabolic health
Author: Naomi Barr
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/5-subtle-signs-of-poor-metabolic-health
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Fast food is full of refined grains and sugars—and it shows in members’ glucose data from these chains. Here’s what to watch out for, and healthier options.
Author: Rachael Schultz
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/9-restaurants-known-to-spike-blood-sugar-according-to-cgm-data
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Dr. Ben Bikman explains the fundamentals about this concept and what contributes to how “fast” or “slow” one’s metabolism may be.
Author: Ben Bikman, PhD
Link to article: https://www.levelshealth.com/blog/what-is-metabolic-rate-plus-common-metabolism-myths
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Traditionally thought of as problematic only in gout or kidney stones, uric acid is now considered to play a central role in metabolic health and disease
Author: The Levels Team
Reviewer: David Perlmutter, MD
Link to article: https://www.levelshealth.com/blog/what-is-uric-acid-and-why-should-we-measure-it
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By conducting small experiments using the CGM, Rian was able to hone in on a few habits that really made a difference in managing his blood sugar response.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/rian-edman-made-changes-he-needed-to-get-his-energy-back-up-in-his-30s
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ApoB reveals more about heart health than traditional cholesterol tests—but most people haven’t heard of it. Here’s why that might be changing.
Author: The Levels Team
Reviewer: Taylor Sittler, MD
Link to article: https://www.levelshealth.com/blog/why-apob-may-be-a-better-cholesterol-marker
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Dr. Ben Bikman discusses how glucose can get into your urine and what to do if your levels test high
Author: Ben Bikman, PhD
Link to article: https://www.levelshealth.com/blog/what-does-glucose-in-my-urine-mean-for-my-health
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The holidays can be a challenge for healthy habits. Here are tips from Dr. Casey and the rest of the Levels team for thriving through the season.
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/5-strategies-for-a-healthy-holiday-season
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Why Dr. Casey Means opted against surgery for a knee injury, and what we know about using optimal metabolic health to support healthy joints
Author: Casey Means, MD
Reviewer: Howard Luks, MD
Link to article: https://www.levelshealth.com/blog/the-direct-metabolic-links-to-arthritis-musculoskeletal-pain-and-healing
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Although its salads, soups, and sandwiches sound healthy, they can wreak havoc on your metabolic health. Here’s how to order for better blood sugar.
Author: Sharon Liao
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/what-to-order-at-panera-bread-for-stable-blood-sugar
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The GI physician assistant found that she felt better when she loosened her dietary restrictions.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/how-katie-mathews-learned-to-stop-chasing-the-perfect-cgm-score
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Unlike other blood sugar tests, HbA1c reflects your average glucose levels over time. Here's why it's a useful marker for minding blood sugar.
Author: The Levels Team
Reviewer: Dr. Robert Lustig
Link to article: https://www.levelshealth.com/blog/hba1c-testing
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When you're craving toast or a sandwich, swap the refined white flour and added sugar of traditional bread with these more metabolically friendly options.
Author: Sharon Liao
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/levels-grocery-list-low-carb-bread
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This metabolically-healthy recipe features both a beef option and a delicious vegan filling for under $30.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/dr-caseys-healthy-tacos-two-ways
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Called Levels Kitchen, the video series features delicious recipes alongside principles of cooking for metabolic health.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/why-dr-casey-means-food-philosophy
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Simply paying attention to what you eat can impact your diet and, therefore, your health. Here’s how to eat more mindfully.
Author: Zoë Atlas, MPH, RDN
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/how-mindful-eating-can-improve-metabolic-health
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Discover dozens of foods that support steady blood sugar, reduce inflammation, provide metabolism-enhancing micronutrients, and more.
Author: Stephanie Eckelkamp
Reviewer: Lauren Sambataro
Link to article: https://www.levelshealth.com/blog/50-nutritious-foods-with-metabolic-health-benefits
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The nutrition and fitness pro used his own body as an experiment–and was blown away by the results. Why carb timing matters.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/why-cgm-super-user-gabe-mendoza-upped-his-carb-intake-intentionally
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Seek out one of these minimally processed options when you want a high-protein, low-carb, on-the-go snack.
Author: Ana Mantica
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/9-meat-snacks-with-clean-ingredients
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The integrative and functional medicine doctor and members of her Metabolic Wellness Group talk about how CGM data helped them get there.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/dr-anjali-dsouza-wants-to-help-women-level-up-their-health
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Magnesium plays a critical role in insulin sensitivity, energy production, muscle function, and more—and many of us aren’t getting enough.
Author: Gretchen Lidicker
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/do-you-get-enough-magnesium
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Going out for sushi can be a healthy choice, as long as you avoid a few glucose-spiking ingredients.
Author: Sharon Liao
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/how-to-order-sushi-for-better-blood-sugar
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Aiming to extend her ‘health life,’ the physician assistant made blood sugar-friendly changes to her eating and exercise habits.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/after-two-years-of-using-levels-mo-jeans-has-adopted-a-seasonal-approach-to-eating
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This blood test helps reveal inflammation, a key driver of metabolic dysfunction and other conditions. Here’s how to understand the marker and your results.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/what-is-hscrp-and-why-does-it-matter
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Go beyond peanuts and try the full range of metabolically healthy nut and seed butters, which are full of protein and healthy fat.
Author: Sharon Liao
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/best-nut-seed-butters
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Ultimately, the founder and CEO of Fount hopes to open up the future of health and wellness to everyone.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/andrew-herr-believes-personalization-is-the-key-to-optimizing-health-at-scale
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Sidestep the syrups, processed ingredients, and refined grains, and you can snag a healthy drink and snack on your next coffee run.
Author: Kiersten Hickman
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/how-to-order-at-starbucks-for-better-blood-sugar-levels
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The physical therapist has experimented with enough biohacking to know what improves her cardiometabolic health–and she wants to share the message with others, too.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/susan-bray-uses-cgm-to-find-the-foods-that-affect-her-blood-sugar-the-most
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Cauliflower is a fantastic low-carb substitute for starchy dishes, loaded with beneficial sulfur compounds that support blood sugar control, curb inflammation, and more.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-cauliflower
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Certain key factors directly impact your blood glucose levels and your metabolic health. Here are the seven to pay attention to.
Author: Barbara Brody
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/the-7-factors-that-significantly-impact-your-blood-sugar
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Four things I learned on my summer vacation about maintaining metabolic health during leisure time—and what happens when it all goes wrong
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/how-to-stay-mentally-and-metabolically-healthy-during-time-off
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More biomarkers measured and more datasets that allow users to make real change will significantly impact our health.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/kyriakos-eleftheriou-wants-to-close-the-loop-on-wearables
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Discover the vitamins, minerals, and supplements that research shows may help improve metabolic health. Plus: the ones you can probably skip.
Author: Stephanie Eckelkamp
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/10-best-vitamins-and-supplements-metabolic-health/
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Creamy and satisfying, these pints use natural sweeteners less likely to trigger blood sugar spikes or impair metabolic health.
WRITTEN BY: The Levels Team
REVIEWED BY: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/5-low-carb-ice-creams/
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The self-identified “lifetime member” uses a CGM to help sustain his progress in his health journey.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/prediabetes-inspired-carl-banks-to-watch-his-blood-sugar/
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Four new studies highlight how diet—as well as blood sugar and obesity—increase risk of cognitive decline, even for younger adults.
Author: Pratibha Anand
Reviewer: David Perlmutter, MD
Link to article: https://www.levelshealth.com/blog/new-research-reveals-more-ways-metabolic-health-impacts-cognitive-decline/
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Fats can either fight or promote inflammation and insulin resistance. Here’s how to select ones that add flavor and nutrients and benefit your health.
Author: Sharon Liao
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/best-fats-and-oils-metabolic-health/
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Robin’s new food and lifestyle choices helped her lose 20 pounds, and she hopes they will improve her brain health.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/at-75-robin-hill-has-more-energy-than-ever/
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Chronic inflammation is at the root of several metabolic conditions, but eating the right foods can help avoid and reduce it.
Author: Shaun Dreisbach
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/low-inflammation-diet/
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This summer squash makes an ideal low-carb substitute for pasta with vitamins, minerals, and antioxidants that support metabolic health.
Author: Stephanie Eckelkamp
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-zucchini/
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Research has shown for years that the sweetener is unhealthy. So why is it still in so many ultra-processed foods?
Author: The Levels Team
Reviewer: Dr. Robert Lustig
Link to article: https://www.levelshealth.com/blog/why-isnt-high-fructose-corn-syrup-regulated/
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The managing partner of Supernode Ventures shares the after-dinner snack that scores her a perfect 10 every time.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/laurel-touby-relies-cgm-for-accountability-and-has-made-peace-with-carbs/
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Metabolic conditioning, or MetCon, encompasses a wide range of workouts, including popular ones like CrossFit. Here’s what MetCon is and how it works.
WRITTEN BY: Ashley Mateo
REVIEWED BY: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/what-is-metabolic-conditioning/
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Don’t ruin your healthy salad with a glucose-spiking dressing. Here are options with no added sugar or questionable ingredients.
Author: Sharon Liao
Reviewer: Kelly LeVeque
Link to article: https://www.levelshealth.com/blog/healthy-salad-dressing-alternatives/
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Diabetes isn’t the only disease related to poor metabolic health: stroke, cancer, and even suicide have ties, too. Here’s how blood sugar plays a role.
Author: Jennifer Rainey Marquez
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/2022/08/12/eading-causes-of-death-high-blood-sugar/
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Fresh food is always best, but fortunately there are now frozen meals with healthy ingredients and no extra sugars or additives.
Author: Perri Ormont Blumberg
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/2022/08/10/the-best-frozen-meals-for-metabolic-health/
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Early morning blood sugar spikes are closely linked with metabolic illnesses like diabetes. Here’s what you should know about the dawn effect.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/2022/08/05/what-is-the-dawn-effect-and-how-does-it-affect-blood-sugar/
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More than a Southern side dish, this nutrient-dense leafy green can help curb inflammation and oxidative stress, support healthy blood lipids, and more.
Author: The Levels Team
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/health-benefits-of-collard-greens
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Wearing a CGM gave her the knowledge to make better food choices and optimize her health after she learned she had prediabetes.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/wearing-a-cgm-helped-celia-chen-change-her-habits-to-better-manage-blood-sugar
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Regenerative agriculture leads to healthier animals, healthier soil, and healthier humans. Here's how to support it in your community.
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/why-the-way-our-food-is-grown-matters-for-metabolic-health
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They may look like health food, but many snack and energy bars have as much sugar as a candy bar. Here are six recipes to DIY a better version.
Author: Sharon Liao
Reviewer: Stephanie Greunke, RD
Link to article: https://www.levelshealth.com/blog/healthy-snack-bars
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The study found that in a large sample of people without diabetes, CGM readings were consistent enough to be useful for personalized diet guidance.
Author: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/new-research-finds-cgms-are-reliable-enough-for-dietary-feedback
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Add flavor to meals with these picks free of added sweeteners, refined oils, and other common ingredients that can harm your health.
Author: Cheryl S. Grant
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/8-condiment-choices-better-for-metabolic-health
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The health and nutrition expert is determined to stay off medication and manage her blood sugar through smart diet choices.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/edie-horstman-uses-a-cgm-to-help-make-better-food-choices-while-living-with-pcos
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Insulin is the key hormone for maintaining stable glucose, and insulin resistance leads to disease and illness, yet it’s rarely tested. Here’s why and what you should look for when tested.
Author: The Levels Team
Reviewer: Ben Bikman, PhD
Link to article: https://www.levelshealth.com/blog/what-are-normal-insulin-levels-and-why-dont-we-test-it-more
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Nutrient-dense ocean greens are low in carbs, big in flavor, and one of the top sources of dietary iodine, which plays a crucial role in metabolism.
Author: The Levels Team
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/health-benefits-of-seaweed
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Chemical pollutants may trigger diabetes, obesity, and other illnesses. Learn how toxins affect your metabolism and what you can do about it.
Author: The Levels Team
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/how-environmental-toxins-impact-metabolic-health
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Researchers found that brain waves during sleep may help regulate blood sugar , possibly explaining why poor sleep increases diabetes risk.
WRITTEN BY: Yael Cooperman, MD
REVIEWED BY: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/new-research-shows-brain-waves-may-impact-glucose-during-sleep
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Diet is a significant driver of blood sugar, but factors like exercise and stress also play a significant role. Here are six key glucose levers.
Author: Casey Means, MD
Link to article:
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This lean source of protein is low in mercury and rich in omega-3s, which may help protect against insulin resistance, heart disease, and more.
Author: Cathy Erway
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-salmon
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One of the earliest Levels members, Michael relies on blood sugar monitoring to keep his food choices—and his mood—in check.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/michael-keller-still-finds-value-in-cgm-after-two-years
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HIIT-style exercise—short bursts of intense work followed by rest—has unique benefits, including for your metabolic health.
Author: Ashley Mateo
Reviewer: Dominic D'Agostino, PhD
Link to article: https://www.levelshealth.com/blog/the-metabolic-health-effects-of-hiit-exercise
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The public health expert says she felt fearful and confused in her first pregnancy because she did not know what to eat—but monitoring her blood sugar was empowering the second time around.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/emily-stong-used-a-cgm-to-help-her-make-better-food-choices-while-living-with-gestational-diabetes
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Healthy meals aren't just about flat glucose—they're about building a metabolically healthy body that produces and uses energy effectively. Here are nine key elements to constructing optimal meals—plus, eight practical tips you can use.
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/9-essential-elements-of-metabolically-healthy-meals
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Which food labels matter? Here’s what animal protein designations mean for our metabolic health and what experts have to say.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/what-are-the-metabolic-benefits-of-free-range-grass-fed-and-wild
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You'll often see these sweeteners in low- or no-sugar foods, but are they a healthy replacement for natural sugar? Here’s what we know.
Author: Jazmin Tolliver
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/sugar-alcohols-healthy
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Regular and diet sodas may contribute to poor metabolic health and weight gain. These refreshing bubbly substitutes help keep blood sugar stable.
Author: Amanda Schupak
Reviewer: Lauren Sambataro
Link to article: https://www.levelshealth.com/blog/13-soda-alternatives-less-likely-to-spike-your-blood-sugar
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Everything you need to know about metabolic syndrome, including how to tell if you’re at risk and the best ways to prevent it.
Author: Leah McLaughlin
Reviewer: Dr. Bret Scher
Link to article: https://www.levelshealth.com/blog/what-is-metabolic-syndrome
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Poor or limited sleep can drive metabolic dysfunction and make healthy weight management more difficult through multiple mechanisms.
Author: Jennifer Cook
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/the-relationship-between-sleep-and-weight-loss
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This living fermented food contains beneficial microbes, fiber, and phytochemicals that support gut and metabolic health.
Author: The Levels Team
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/health-benefits-of-sauerkraut
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A recent study shows that increased exercise improves metabolic markers and takes a broad look at the molecules impacted by physical activity.
Author: Colleen Gulick, PhD
Reviewer: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/new-research-sheds-light-on-metabolites-exercise-and-type-2-diabetes-risk
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Charlette found out her fasting blood glucose was high, but CGM helped her bring it down—and she lost 16 pounds and eight inches off her waistline.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/charlette-plinneke-finds-renewed-energy-and-weight-loss-at-64
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Thanks to a compound called acetic acid, this kitchen staple may help balance blood sugar, support a healthy weight, improve cholesterol, and more.
Author: The Levels Team
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/foods-we-love-apple-cider-vinegar
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A new article by Dr. Sara Gottfried shows unique disease risk in women and how functional medicine can improve gaps in diagnosis and treatment.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/new-paper-reveals-cardiometabolic-disease-risk-in-women
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Swap out a few refined-carb ingredients, and it’s easy to create a flavorful meal and keep your glucose in check at this fast-casual chain.
Author: Perri Ormont Blumberg
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-sweetgreen
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High blood sugar and metabolic dysfunction is associated with increased stroke risk. Here's what the latest research says about the connection.
Author: Emma Betuel
Reviewer: David Perlmutter, MD
Link to article: https://www.levelshealth.com/blog/the-connection-between-stroke-and-metabolic-health
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Fertility is declining and metabolic health may be playing a role. How poor metabolic health affects PCOS and sperm.
Author: Casey Means, MD
Link to article: https://www.levelshealth.com/blog/fertility-and-metabolism-the-link-affecting-men-and-women
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Exercise and circadian rhythms are two powerful factors that alter the metabolism of most body tissues. This mouse study mapped those effects.
Author: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/new-research-finds-exercise-time-of-day-matters-for-metabolism
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The medications we take can affect our bodies in ways we may not expect. Here are some known to impact your glucose levels.
Author: Matigan King
Reviewer: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/medications-that-can-raise-blood-sugar
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Traditional bread can add unwanted carbs to your midday meal. Try these creative, nutritious swaps to level up your lunch.
Author: The Levels Team
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/10-sandwich-alternatives-unlikely-to-spike-blood-sugar
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He did the full 24-hour run on zero calories—and wearing a CGM taught him an important lesson on fueling for races.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/ultra-runner-mike-mcknight-just-ran-118-miles-completely-fasted
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Honey, brown rice syrup, agave nectar—marketing suggests these sweeteners are better for you than plain sugar. But they impact your metabolic health in the same way.
Author: Anna Brooks
Reviewer: Zoë Atlas, MPH, RDN
Link to article: https://www.levelshealth.com/blog/8-natural-sugars-that-are-not-healthier-for-you
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Diagnosed with grade 3 prostate cancer at 58, Dave was determined to get into the best shape of his life to help his body heal.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/how-cgm-helped-dave-phillips-fight-cancer
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Sweet snacks and carb-heavy meals can spike your blood sugar. Here’s what that means for whether sugar can cause headaches.
Author: The Levels Team
Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/can-sugar-cause-headaches
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With no oats or refined oils and minimal added sugars, these options satisfy a craving without giving you a blood sugar rush.
Author: Perri Ormont Blumberg
Reviewer: Kelly LeVeque
Link to article: https://www.levelshealth.com/blog/5-grain-free-granolas-that-support-metabolic-health
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Here are the fruits most and least likely to trigger a spike according to CGM data, and how to make fruit more blood-sugar-friendly.
Author: The Levels Team
Reviewer: Lauren Sambataro
Link to article: https://www.levelshealth.com/blog/the-best-and-worst-fruits-for-blood-sugar
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After discovering she had high blood sugar at a health fair at work, Aimee used a CGM to get her glucose under control.
Author: Jessica Migala
Link to article: https://www.levelshealth.com/blog/aimee-l-lost-20-pounds-just-by-eating-for-stable-blood-sugar
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Understanding brain fog, its causes, and relation to blood sugar can help reveal why you feel more cloudy than clear-headed—and offer solutions.
Author: Meghan Rabbitt Author: Thu Huynh, PhD Reviewer: Dr. Ami Kapadia
Link to article: https://www.levelshealth.com/blog/what-causes-brain-fog-the-metabolic-health-connection
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Diet and exercise help prevent prediabetes from becoming diabetes. This study doubled exercise in patients most at risk and got even better outcomes.
Author: Matthew Laye, PhD
Link to article: https://www.levelshealth.com/blog/new-study-finds-more-exercise-benefits-high-risk-prediabetes-patients
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Pizza is one of the foods most likely to spike blood sugar. Here are easy ingredient swaps for a tasty pizza that’s better for metabolic health.
Author: Amanda Schupak Expert Reviewer: Brigid Titgemeier, MS, RDN, LD, IFNCP Link to article: https://www.levelshealth.com/blog/pizza-healthy-alternatives
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The founder of Tika Morgan Dance hadn’t known how much low blood sugar was impacting her – until she saw it for herself in the data.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/cgm-deepened-dancer-tika-morgans-connection-with-her-body
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Evidence is clear that SARS-CoV-2 can trigger blood sugar problems, even in people without diabetes, and that high glucose worsens COVID outcomes.
Author: Kristen Mascia Expert Reviewer: Dr. Ami Kapadia Link to article: https://www.levelshealth.com/blog/why-glucose-matters-to-covid-19-outcomes
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How to tweak the menu options—or DIY your own—to create a drink that delivers nutrition and won't spike your blood sugar.
Author: Sharon Liao Expert Reviewer: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/stable-blood-sugar-smoothie-shop
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In one large health system, 0% of eligible prediabetes patients got the recommended treatment; only 5% even got a diagnosis.
Author: Frances Gatta Expert Reviewer: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/new-research-shows-were-not-treating-prediabetes
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The expert dietitian and her team help people with Type 2 diabetes, high blood pressure, PCOS, gut issues, and other conditions rely less on medication and experience fewer symptoms.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/functional-dietitian-brigid-titgemeier-helps-people-see-food-as-medicine
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There are many reasons to skip regular dairy, but not every plant-based milk supports metabolic health. Here's how to choose the right option for you.
Author: Jasmin Singer Expert Reviewer: Brigid Titgemeier, MS, RDN, LD, IFNCP Link to article: https://www.levelshealth.com/blog/the-best-milk-alternatives-for-better-blood-sugar
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The popular Paleo diet favors unprocessed food and high protein; combining it with metabolic health principles can make it even better.
Author: Glenn Murphy Expert Reviewer: Dominic D'Agostino, PhD Link to article: https://www.levelshealth.com/blog/eating-paleo-for-metabolic-health
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The potential risks of these ingredients are serious enough that other countries don’t allow their use or require a warning label—yet some food in the U.S. still contains them.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/six-additives-in-our-processed-food-that-are-banned-in-other-countries
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Wearing a CGM was an eye-opening experience for John, Director of Sports Nutrition for the Miami Dolphins. Now he shares those learnings.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/john-parenti-fuels-up-for-how-he-wants-to-feel
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These fungi pack a range of compounds that can help balance blood sugar, fight free radicals, and lower cholesterol.
Author: Stephanie Eckelkamp Expert Reviewer: Zoë Atlas, MPH, RDN Link to article: https://www.levelshealth.com/blog/foods-we-love-mushrooms
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Consuming these types of food can spike your blood sugar and lead to metabolic dysfunction. Here’s why—and what to eat instead.
Author: Leah McLaughlin Expert Reviewer: Casey Means, MD Link to article: https://www.levelshealth.com/blog/five-of-the-worst-types-of-food-for-metabolic-health
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Wearing a CGM helped Julie feel more confident than ever that her protein-focused, low-carb approach is the right one for her health.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/dietitian-julie-cottrell-experiments-with-cgm-to-help-her-clients-better-understand-nutrition
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Probiotics—or helpful bacteria—can positively impact your gut health and, therefore, your overall health. Here are four to know about.
Author: Anna Brooks Expert Reviewer: John Eid, PhD Link to article: https://www.levelshealth.com/blog/4-probiotic-strains-that-impact-metabolic-health
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Excess glucose and insulin resistance can both damage parts of our ears, leading to some of the most common hearing disorders.
Author: Emma Betuel Expert Reviewer: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/how-hearing-loss-relates-to-metabolic-health
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The classic breakfast may not be as healthy as you think. Try this swap for a warm bowl that stabilizes blood sugar and tastes great.
Author: Brittany Risher Englert Expert Reviewer: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/oatmeal-healthy-alternatives
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The hormone most closely associated with sleep also seems to impact glucose and insulin. Here’s what we know.
Author: Ashley Welch Expert Reviewer: Murdoc Khaleghi, MD Link to article: https://www.levelshealth.com/blog/how-does-melatonin-affect-metabolic-health
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Green tea’s high concentration of polyphenols delivers more metabolic health benefits than most people know.
Author: Samantha Heller, MS, RD Expert Reviewer: Dr. Ami Kapadia Link to article: https://www.levelshealth.com/blog/health-benefits-of-green-tea
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When you want a comforting meal, these soups will satisfy your hunger without spiking blood sugar. Plus, tips for building a better soup.
Author: Marianne Hayes Expert Reviewer: Stephanie Greunke, RD Link to article: https://www.levelshealth.com/blog/healthy-soup-recipes
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Our internal clocks—set mostly by natural light—influence our glucose and insulin systems. Here's why a regular schedule can improve your health.
Author: Naomi Barr Expert Reviewer: Dr. Sara Gottfried Link to article: https://www.levelshealth.com/blog/how-circadian-rhythm-impacts-metabolic-health
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Scientist Latt Mansor talks about creating keto products for a wide audience and the future of getting into ketosis.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/hvmn-lead-researcher-latt-mansor-phd-is-making-the-keto-diet-easier-to-follow
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The higher a subject's results on a 2-hour glucose tolerance test, the more likely they were to show memory declines 10 years later.
Author: Elizabeth Plumptre Expert Reviewer: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/new-research-suggests-glucose-test-may-predict-cognitive-decline
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Blood sugar spikes can often lead to crashes, where glucose dips too low. Here are common causes of hypoglycemia and how to avoid them.
Author: Barbara Brody Expert Reviewer: Dr. Ami Kapadia Link to article: https://www.levelshealth.com/blog/hypoglycemia-causes
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Despite a menu full of fried foods and alcohol, you can enjoy the game, the company, and steady blood sugar levels, if you choose wisely.
Author: Greg Presto Link to article: https://www.levelshealth.com/blog/metabolically-friendly-foods-at-your-local-sports-bar
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This members-only warehouse is known for bulk buys, making it an affordable place to stock up on metabolic superfoods.
Author: Jill Waldbieser Expert Reviewer: Lauren Sambataro Link to article: https://www.levelshealth.com/blog/10-costco-products-that-can-support-metabolic-health
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Levels is participating in studies around the world, looking at topics from hunger to stress. Here’s a look at all the research projects and what they hope to find.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/research-studies-using-levels-to-learn-more-about-metabolic-health
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Why are antioxidants good for you? They reduce oxidative stress, a condition of electron imbalance in your cells that underlies metabolic dysfunction.
Author: Emma Betuel Expert Reviewer: Casey Means, MD Link to article: https://www.levelshealth.com/blog/what-is-oxidative-stress-and-why-does-it-matter-to-metabolic-health
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A recent study in people without diabetes found that getting poor sleep or deviating from normal sleep patterns can impact glucose control the next day.
Author: Kristen Fischer Expert Reviewer: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/new-research-shows-a-connection-between-sleep-quality-and-glucose-control
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Omega-3 fatty acids improve cellular health, help reduce inflammation and promote metabolic health. Here's the science behind them and how you can get more.
Author: Kaitlin Sullivan Expert Reviewer: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/why-omega-3s-are-crucial-to-strong-metabolic-health
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Even in a premium grocery store like Whole Foods, some items are better for metabolic health than others: here are 10 of our favorites.
Author: Jill Waldbieser Expert Reviewer: Lauren Sambataro Link to article: https://www.levelshealth.com/blog/10-things-to-buy-at-whole-foods-that-support-metabolic-health
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The physician entrepreneur—who has more than 180K YouTube subscribers—talks about six key learnings from monitoring his blood glucose.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/kevin-jubbal-md-uses-cgm-to-optimize-health-while-living-with-crohns-disease
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Take advantage of Trader Joe’s low prices to stock your cabinet with healthy snacks and ingredients that won’t spike your blood sugar.
Author: Jill Waldbieser Expert Reviewer: Cate Ward, PhD, RD Link to article: https://www.levelshealth.com/blog/10-trader-joes-products-that-support-metabolic-health
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Over nine years, people with markers of insulin resistance were almost twice as likely to develop depression than those without.
Author: Frances Gatta Expert Reviewer: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/study-finds-insulin-resistance-may-predict-depression
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If you’re not into sardines yet, time to give them another look. The small fish are rich in omega-3 fatty acids and other micronutrients vital to health.
Author: Samantha Heller, MS, RD Expert Reviewer: Brigid Titgemeier, MS, RDN, LD, IFNCP Link to article: https://www.levelshealth.com/blog/health-benefits-of-sardines
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Your children will love these easy, delicious meals, and you’ll appreciate how they provide steady energy and balanced nutrition.
Author: Matthew Kadey, RD Expert Reviewer: Kelly LeVeque Link to article: https://www.levelshealth.com/blog/healthier-kids-lunches
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The tech and digital media entrepreneur has used one day of fasting per week for an entire year—and is now crushing his workouts, too.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/alex-magnin-change-fasting-metabolic-health
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The wellness expert talks all about the relationship between low testosterone and metabolic and heart health.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/lifestyle-medicine-expert-shefaly-ravula-pa-c-wants-men-to-go-to-the-doctor-every-year
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When The Lanby opened in 2021, membership filled quickly. Concierge medicine is growing, but the next question is: How can it scale up?
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-the-lanby-believes-the-future-of-healthcare-is-patient-centric-and-personalized
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Potentially traumatic childhood experiences—and stressful events in adulthood—can alter our physiology and make us more susceptible to dysfunction.
Author: Jennifer Chesak Expert Reviewer: Dr. Molly Maloof Link to article: https://www.levelshealth.com/blog/can-trauma-affect-our-metabolic-health
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Micronutrients are essential for our cellular machinery to run smoothly, but metabolic dysfunction can impair our ability to make and use key micronutrients.
Author: Rachel Soper Sanders Author: Dr. Daniel Wallerstorfer, PhD Expert Reviewer: Dr. Richard Harris, M.D., PharmD Link to article: https://www.levelshealth.com/blog/4-ways-poor-metabolic-health-impacts-your-micronutrient-status
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The former personal trainer takes on experiments that put his metabolism to the test. He shares his journey to becoming the Metabolism Mentor.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/youtuber-and-dad-of-four-austin-mcguffie-is-bringing-metabolic-health-to-the-masses
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Typical sweets don’t offer much nutritionally, but these recipes use nutrient-dense ingredients to boost health and help keep blood glucose stable.
Author: Brittany Risher Expert Reviewer: Stephanie Greunke, RD Link to article: https://www.levelshealth.com/blog/10-desserts-less-likely-to-spike-blood-sugar
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A continuous glucose monitor (CGM) can help you track your blood sugar in real-time. So how does a CGM work, and who should use it?
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/what-is-a-continuous-glucose-monitor
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Take advantage of the popular chain’s best ingredients and ease of customization for a carry-out meal that supports healthy glucose.
Author: Greg Presto Expert Reviewer: Kelly LeVeque Link to article: https://www.levelshealth.com/blog/how-to-order-a-blood-sugar-friendly-meal-at-chipotle
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All of Dr. Casey's tips and strategies for staying healthy, eating well and exercising during the holidays
Author: Casey Means, MD Link to article: https://www.levelshealth.com/blog/healthy-holiday-habits-nutrition
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Researchers uncover the molecular connection between MSG and obesity in mice, but whether the findings extend to humans is still unclear.
Author: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/new-study-asks-whether-umami-flavor-causes-metabolic-dysfunction
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Good sleep is an underpinning of metabolic wellness. Clinical psychologist Jenna Gress-Smith, PhD, explains some misconceptions about sleep.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/the-connection-between-sleep-and-health-explained-by-a-sleep-expert
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The mind/body coach looks like the picture of health, but a CGM helped her find the foods behind her lagging energy levels, mood, and brain fog.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/celebrity-holistic-nutritionist-mona-sharma-wants-everyone-to-connect-with-how-food-makes-them-feel
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Glucose is only one piece of the metabolic health puzzle, but it’s an important one. Here’s why we believe in glucose monitoring for more people.
Author: Ceri Perkins Medical Reviewer: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/8-reasons-glucose-is-worth-measuring
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Levels Operations Specialist Jesse Lavine on why he believes that improving metabolic health for the broader population will benefit the Type 1 community.
Author: Jesse Lavine Link to article: https://www.levelshealth.com/blog/im-a-type-1-diabetes-educator-heres-why-i-think-working-at-levels-is-the-best-way-i-can-impact-metabolic-health
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Glucose is an easy-to-measure marker of metabolic health, but stable blood sugar alone doesn’t make you healthy. Here's why we have to get beyond glucose.
Author: Ceri Perkins Medical Reviewer: Dr. Ami Kapadia Link to article: https://www.levelshealth.com/blog/why-glucose-isnt-enough-for-good-health
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Kyla Ehrenreich educates a broad range of patients on metabolic health. Here, she shares the lessons she’s learned.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/how-this-physician-assistant-improves-metabolic-health-in-underserved-patients
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Understanding postprandial blood sugar isn’t just important for those with diabetes or prediabetes. Being mindful of this number can help keep you healthy.
Author: Michael Roussell, PhD Author: Thu Huynh, PhD Medical Reviewer: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/what-is-postprandial-blood-sugar-and-why-does-it-matter
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The physician-entrepreneur envisions a future where biofeedback tools get people back in touch with their bodies, inspiring new habits and optimizing healthspan.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/dr-molly-maloofs-7-tips-for-using-cgm-to-improve-your-health
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A combination of physical, psychological, and societal factors make us eat more sugar today than ever. Learn 5 ways to break the cycle of sugar cravings.
Author: Barbara Brody Medical Reviewer: Austin Perlmutter, MD Link to article: https://www.levelshealth.com/blog/the-science-on-sugar-cravings-and-how-to-beat-them
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A landmark paper proves that obesity is not just energy in and out; the type of food matters. And while one study shows we’re eating more processed food, another reveals what can be gained if we clean up our act.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/new-research-highlights-the-damage-caused-by-processed-food
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Fiber plays key roles in gut health and blood sugar. Here’s what fiber does for your body and why experts say you should be eating more of it.
Author: Kaitlin Sullivan Medical Reviewer: Dr. Molly Maloof Link to article: https://www.levelshealth.com/blog/why-fiber-is-essential-to-metabolic-health
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A metabolic scientist explains why nutrition research can seem contradictory and hard to interpret. Here are 10 things to note when reading nutrition science.
Author: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/a-simple-guide-to-reading-and-understanding-nutrition-studies
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Mary Jo monitors her blood sugar as one of her lifestyle habits that decrease her risk of developing diseases that run in her family.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-mary-jo-ashby-includes-cgm-in-her-cancer-prevention-plan
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Metabolic health is linked to some life-altering symptoms during menopause. Here, the founder of Evernow shares what women can do about it.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/alicia-jackson-wants-women-to-know-that-metabolic-health-matters-during-menopause
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Metabolic health is getting worse for a growing number of people. Here is a look at the scale of the crisis and why we need to address it now.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/what-is-the-metabolic-health-crisis
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10 Points on how Levels thinks about nutrition and health—and why we believe foods and diets are neither good nor bad
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/the-levels-dietary-philosophy
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Brazil nuts aren’t just another snack. They’re the best source of selenium, which plays several crucial roles for your metabolic health.
Author: Samantha Heller, MS, RD Link to article: https://www.levelshealth.com/blog/health-benefits-of-brazil-nuts
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This metabolic health crusader (and dad of two) uses his positive energy to inspire others to eat well, eat responsibly, and make your dollars do the talking.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/6-lessons-from-power-cgm-user-gabe-mendoza
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Official dietary guidelines play a significant role in setting policy and habits. Here’s why they once demonized fat in favor of carbs and why they still recommend added sugar.
Author: Jennifer Chesak Link to article: https://www.levelshealth.com/blog/why-have-dietary-guidelines-been-so-wrong-and-how-do-they-still-need-to-change
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Beware healthy sounding wraps as full of refined carbs as the sandwich bread they’re meant to replace. Here are wrap ideas for more stable glucose.
Author: Joy Manning, RD Link to article: https://www.levelshealth.com/blog/tortilla-wraps-healthy-alternatives
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Eggs often get conflicting headlines, but research is clear that you don’t need to avoid them for health reasons. Here’s what eggs do for you, and what our experts have to say.
Author: Kaitlin Sullivan Link to article: https://www.levelshealth.com/blog/are-eggs-good-or-bad-for-metabolic-health
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A recent animal study shows that eating resistant starch leads to better outcomes than the processed carbs found in a typical Western diet.
Author: A.M. Hammond Link to article: https://www.levelshealth.com/blog/new-research-shows-that-carbohydrate-type-matters-when-it-comes-to-metabolic-health
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Taking a post-meal walk can help stabilize blood sugar and give you more energy. New research explores when and how to walk for best results.
Author: Jennifer Chesak Link to article: https://www.levelshealth.com/blog/walking-after-a-meal
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More than just a hummus helper, tahini is the best source of sesame's fiber and micronutrients—a perfect addition to smoothies and sauces.
Author: Samantha Heller, MS, RD Link to article: https://www.levelshealth.com/blog/foods-we-love-tahini
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Airports can be health-food deserts. Here are ideas for prep-ahead meals or on-the-go snacks that will help keep your blood sugar stable the whole trip.
Author: Joy Manning, RD Link to article: https://www.levelshealth.com/blog/best-airport-snacks
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Focusing on his body's fuel source—measuring ketones and cutting sugar—helped Chris achieve a years-long goal of reducing his body fat.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/how-cgm-helped-chris-wise-find-the-food-holding-him-back-from-his-goals
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A scientist takes a careful look at a much-publicized study about HIIT exercise and metabolic health and finds very little real-world concern.
Author: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/does-too-much-exercise-damage-metabolic-health-likely-no
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Calorie counting alone rarely leads to weight loss. Here’s why type of calories matters more, and how stable blood sugar can help keep those pounds off.
Author: Glenn Murphy Link to article: https://www.levelshealth.com/blog/how-calorie-counters-can-eat-for-better-metabolic-health
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More research shows that cholesterol is more nuanced than the traditional “good” or “bad” narrative. Here’s what Levels advisors have to say.
Author: Jennifer Chesak Link to article: https://www.levelshealth.com/blog/does-cholesterol-matter-metabolic-health-experts-weigh-in
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This cardiac health-tech founder shares why watching glucose and insulin are so critical to cardiovascular disease prevention and recovery.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/dr-ed-wu-on-how-metabolic-health-impacts-heart-health
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In this excerpt from Why We Get Sick, Ben Bikman explains how changes in insulin control can spur acne and other common skin problems.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/four-skin-conditions-directly-related-to-insulin-resistance
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We asked a metabolic health researcher to break down a new paper on the effect of exercise after breakfast in reducing blood sugar.
Author: Matthew Laye, PhD Link to article: https://www.levelshealth.com/blog/research-shows-why-you-should-exercise-after-breakfast
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Halle couldn’t figure out why she felt fatigued, until balancing her blood sugar gave her the boost she needed.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/how-wearing-a-cgm-helped-halle-organ-increase-her-energy-levels
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Growing research suggests that Alzheimer’s and dementia are connected to insulin and glucose processing in the brain. Here's what we know.
Author: Emily Banham Medical Reviewer: David Perlmutter, MD Link to article: https://www.levelshealth.com/blog/is-metabolic-health-behind-cognitive-decline
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Prediabetes is not just a warning diagnosis—it’s a severe metabolic disorder. Fortunately, you can reverse prediabetes with lifestyle and diet changes.
Author: Jessica Migala Medical Reviewer: Dr. Sara Gottfried Link to article: https://www.levelshealth.com/blog/how-to-reverse-prediabetes
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Dr. Philip Ovadia on why heart disease almost always stems from metabolic dysfunction and the changes to our medical systems that could help.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-this-heart-surgeon-thinks-metabolic-health-is-crucial-to-cardiac-health
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Here are six mechanisms in our body that help us live longer, healthier lives—and that function best when we have stable blood sugar.
Author: Casey Means, MD, Ceri Perkins Medical Reviewer: Dr. Ami Kapadia Link to article: https://www.levelshealth.com/blog/six-ways-metabolic-health-affects-longevity
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Here are some of our favorite podcasts talking about metabolic health, why it matters, and how you can improve it.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/15-podcasts-about-metabolic-health-worth-a-listen
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After treating people with diabetes for decades, she got a prediabetes diagnosis herself. Then she found CGM, and a new way to look at food.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/even-after-35-years-in-practice-wearing-a-cgm-taught-dr-kayt-havens-new-lessons
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The director of player development for a professional baseball team on how CGM can maximize performance for pro athletes—and the rest of us.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/pro-trainer-brandon-mcdaniel-used-cgm-for-accountability-and-lost-20-pounds
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In this excerpt from his latest book, Metabolical, Dr. Robert Lustig discusses the true impact of our kids' high-sugar, low-nutrient diet.
Author: Dr. Robert Lustig Link to article: https://www.levelshealth.com/blog/how-processed-food-is-harming-kids-brains-and-bodies
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Abigail Libers had near-daily migraines for years—until she tried a low-carb diet. The blood sugar and migraine connection, explained.
Author: Abigail Libers Link to article: https://www.levelshealth.com/blog/how-i-finally-found-migraine-relief-after-cutting-my-sugar-intake
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How diet and lifestyle decisions can land people in the ER and the small changes that can make a big difference for long-term health.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/this-emergency-physician-sees-metabolic-health-problems-every-day-in-his-er-and-so-many-of-them-are-preventable
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Natalie ate fresh, whole foods, but found that some of her favorites were still contributing to higher-than-normal blood sugar levels.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-natalie-vanderpump-committed-to-using-cgm-for-one-year-to-combat-prediabetes
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In an excerpt from “Why We Get Sick,” Ben Bikman explains why metabolic health often focuses on glucose when insulin may be the main character.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/why-too-many-focus-on-glucose-but-not-insulin
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The lifelong martial artist found that training and sleep had a big effect on how his body responded to food, and that no two people are alike.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/what-glenn-murphy-learned-when-he-gave-up-diets-and-put-on-a-cgm-instead
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Here's how obesity, skin health, and other issues are fundamentally rooted in blood sugar dysfunction and insulin resistance.
Author: Ashley Welch Link to article: https://www.levelshealth.com/blog/six-ways-metabolic-health-impacts-womens-health
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By matching his data with how he felt, Dan found that stable blood sugar while running could push him farther than he thought possible.
Author: Dan McGlinn Link to article: https://www.levelshealth.com/blog/what-cgm-taught-dan-mcglinn-about-fueling-for-his-first-ultra-marathon
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Micronutrients are like tools that help our cellular machinery function better. Here's how they work, and how to ensure you're getting enough
Author: Kaitlin Sullivan Medical Reviewer: Casey Means, MD Link to article: https://www.levelshealth.com/blog/8-micronutrients-essential-for-metabolic-health
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Dr. Kamraan Husain wore a CGM during Ramadan to see how a month of sunrise-to-sundown fasting impacted his metabolic health.
Author: Dr. Kamraan Husain Link to article: https://www.levelshealth.com/blog/what-fasting-for-30-days-during-ramadan-did-to-my-blood-sugar-levels
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The former fitness competitor just turned 40, stopped competing and completely revamped the way she eats. She's never felt better.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/cgm-helped-sara-salter-beemer-stop-carb-loading-and-feel-better
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Sugar-sweetened beverages consumed early in life may impact not only weight but also brain and liver health
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/recent-research-shows-the-dangers-of-sugary-drinks-for-kids
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The rhizome adds color and flavor while packing anti-inflammatory and antioxidant properties that help guard against disease.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/foods-we-love-turmeric
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A study of people without diabetes found even moderate exercise after eating lowered both glucose and insulin.
Author: A.M. Hammond Link to article: https://www.levelshealth.com/blog/new-study-shows-immediate-and-lasting-benefits-to-that-post-meal-walk
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Doctors told her that she wouldn’t be able to lose weight and that she was heading for diabetes. Here’s how she turned her health around.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/how-cgm-helped-sarah-tickell-reverse-her-prediabetes
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These foods produced some of the worst blood sugar responses among Levels members. Here's how you can make them healthier.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/10-of-the-worst-foods-for-blood-sugar-according-to-cgm-data
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In an excerpt from “Why We Get Sick,” Ben Bikman explains how glucose and insulin drive acid reflux, gallstones and other GI disorders.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/how-glucose-and-insulin-affect-our-digestive-system
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Wearing a CGM influenced those around her to better their habits--and helped her fix a few things in her routine, too.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/natalie-lumpkins-cgm-experiment-inspired-her-diabetic-dad-to-watch-his-glucose-too
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Cocoa powder delivers that rich chocolate kick, as well as minerals and antioxidants that may temper inflammation and improve glucose.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/foods-we-love-cocoa-powder
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In the first Levels internal experiment, we found that a simple walk helped mitigate the blood sugar spike from a can of soda.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/what-a-can-of-coke-with-and-without-a-walk-after-does-to-your-blood-sugar
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Sucrose—table sugar—is a common added sweetener. It’s made of glucose and fructose, and too much can cause metabolic damage in your body.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/what-is-sucrose
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Your body’s ability to switch between burning glucose and fat is a sign of optimal metabolic health. Here’s how ketone monitoring fits in.
Author: Tim Ratto, PhD Link to article: https://www.levelshealth.com/blog/how-monitoring-ketones-and-glucose-can-help-you-achieve-metabolic-flexibility
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Research shows that controlled breathing can positively impact our nervous system, reducing stress and maybe even improving glucose control.
Author: Emily Hunter, MHSc, RD Link to article: https://www.levelshealth.com/blog/breathing-exercises-for-better-metabolic-health
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Pumpkin seeds are packed metabolic-friendly micronutrients like magnesium. Here’s how to buy, store, and cook with these seeds year-round.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/foods-we-love-pumpkin-seeds
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Paul ate farmer’s market ingredients but found his health deteriorating as he aged. How wearing a CGM gave him a new plan for longevity.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/how-cgm-helped-chef-paul-canales-change-the-way-he-thinks-about-food
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Caffeine can have a short-term impact on blood sugar, but other compounds in coffee and tea may help metabolic health in the long term.
Author: Ajai Raj Link to article: https://www.levelshealth.com/blog/does-coffee-raise-blood-sugar
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You don’t have to give up noodles to eat a healthy diet; just upgrade your pasta dishes with these nutrient-packed, glucose-friendly alternatives.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/pasta-swaps-that-wont-spike-your-blood-sugar
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In the past decade, we've seen a torrent of new research into the relationship between our metabolic pathways and tumors, and what that means for our health
Author: Emily Banham Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-health-and-cancer
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High in fat, protein and vital micronutrients, flaxseeds are an essential part of the metabolic health pantry. Here's what you need to know.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/foods-we-love-flaxseeds
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Several recent studies look at the effect of sugar on hunger, why our brain wants sugar, and how we can train ourselves away from those cravings.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/why-do-we-crave-sweets-and-how-can-we-stop
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Trainer Drew Manning wore a CGM as he gained and lost 60lbs to better empathize with his clients. Here’s what it taught him about glucose, diet, and willpower.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/what-drew-manning-learned-about-metabolic-health-by-going-from-fit2fat2forty
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In this excerpt from "Why We Get Sick," Ben Bikman explains the key role insulin and glucose play in pregnancy and birth.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/how-insulin-and-glucose-affect-reproductive-health
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How this busy toddler mom and CEO of a DNA-based supplement company used a CGM to balance her blood sugar and watch her energy levels soar.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-rachel-soper-sanders-believes-in-personalized-data
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Fructose is a natural sugar but as an added sweetener its metabolic impact can be severe. Here’s what it does to your body and how to avoid it.
Author: Ashley Welch Link to article: https://www.levelshealth.com/blog/why-fructose-is-bad-for-metabolic-health
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Years of on-and-off dieting never led to lasting weight loss. Then Lee started controlling her blood sugar, and lost 15 pounds without trying.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/lee-patrick-finds-unexpected-weight-loss-with-cgm
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Chia seeds are a metabolic powerhouse that help lower glucose and deliver essential nutrients. Here's how to buy, store and use chia.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/foods-we-love-chia-seeds
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Track cyclists like Birch push their bodies to the extreme limits. Here she reveals how glucose powers those efforts and what she does to recover.
Author: Christina Birch, PhD Link to article: https://www.levelshealth.com/blog/how-pro-cyclist-christina-birch-uses-glucose-control-to-power-training-and-recovery
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Continuous glucose monitors are just the beginning—here are six future technologies for measuring glucose and other key biomarkers.
Author: Matt Hutson Link to article: https://www.levelshealth.com/blog/the-future-of-wearable-and-implantable-bio-monitoring
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We've all been told to eat our fruits and vegetables. But there are significant differences in how these two food groups affect our metabolic health.
Author: Rich Joseph, MD
Link to article: https://www.levelshealth.com/blog/dr-rich-joseph-on-why-fruits-and-vegetables-are-not-created-equal
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Mike Barwis trains athletes with a rigorous approach to science and biometric data. Here’s what happened when he put on a CGM and had to face his own stats.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-pro-trainer-mike-barwis-believes-you-never-have-to-lose
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Follow this simple advice when it comes to your midday meal to tee yourself up for an afternoon of higher energy and fewer cravings.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/five-ways-to-have-a-blood-sugar-friendly-lunch
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Mike Barwis trains athletes with a rigorous approach to science and biometric data. Here’s what happened when he put on a CGM and had to face his own stats.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/why-pro-trainer-mike-barwis-believes-you-never-have-to-lose
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We've all been told to eat our fruits and vegetables. But there are significant differences in how these two food groups affect our metabolic health.
Author: Rich Joseph, MD Link to article: https://www.levelshealth.com/blog/dr-rich-joseph-on-why-fruits-and-vegetables-are-not-created-equal
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Armed with data about his body, Martin Tobias hoped his immune system could mount a vigorous defense if COVID-19 came ... then it did.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/martin-tobias-on-how-he-believes-biohacking-prepared-him-for-covid
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Several recent studies look at how we define prediabetes, how likely it is to progress to diabetes, and its utility as an early metabolic health warning.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/the-value-of-a-prediabetes-diagnosis
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After a month with a CGM, the tech entrepreneur may not change his diet but now he knows exactly when to take a walk.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/matt-alston-finds-the-value-in-real-time-feedback
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Delicious glucose-friendly food swaps that will bring joy to your holiday meals without the food coma.
Author: Casey Means, MD Link to article: https://www.levelshealth.com/blog/holiday-recipes-that-wont-spike-your-blood-sugar
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An exploration of some of the reasons why glucose readings on CGM may appear low while sleeping.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/glucose-low-sleep-night-cgm
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A curated list of Levels’ favorite reads about how insulin, glucose and our modern diet affect our bodies and our world—and what we can do about it.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/books-metabolic-health-glucose-blood-sugar
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Reading about metabolic fitness, you'll encounter plenty of technical terms and abbreviations—here are simple definitions of some of the most common.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/the-top-terms-in-metabolic-health-explained
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These are the doctors, researchers and experts who make us smarter about how diet and lifestyle affect our bodies and brains, and give us advice we can use.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/metabolic-health-experts
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Two pro volleyball players explain how continuous glucose monitoring changed their training and performance.
Authors: Kim Hildreth and Sarah Schermerhorn Link to article: https://www.levelshealth.com/blog/glucose-monitoring-game-changing-for-pro-volleyball
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Metabolic health and blood glucose levels can affect almost every aspect of the eye, and improving metabolic fitness may reduce the risk of developing these conditions.
Author: Kellen Riccobono, OD, FAAO Link to article: https://www.levelshealth.com/blog/8-ways-metabolic-health-and-glucose-levels-affect-eye-health-cgm
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A cardiologist describes the relationship between glucose and heart attacks, and why tracking glucose early is helpful in preventing disease.
Author: Vimal Ramjee, MD FACC Link to article: https://www.levelshealth.com/blog/heart-attacks-glucose-cgm-heart-disease
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This article describes how to optimize your glucose levels while on a plant-based diets using a continuous glucose monitor (CGM).
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/vegan-plantbased-diets-glucose-cgm
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Some individuals notice on their continuous glucose monitor (CGM) that they have two distinct glucose peaks after a meal. In this post, we discuss the science behind "biphaic spikes."
Author: Casey Means, MD Link to article: https://www.levelshealth.com/blog/what-does-it-mean-if-i-spiked-twice-after-a-meal-biphasic-spikes-on-cgm-explained
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Hormonal fluctuations of estrogen and progesterone during the menstrual cycle have an impact on glucose metabolism and insulin sensitivity.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/menstrual-cycle-period-affect-glucose-progesterone-levels
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What might you see on your continuous glucose monitor if you are on a ketogenic diet? Here are thoughts from metabolic health expert Ben Bikman, PhD.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/keto-diet-cgm-glucose-level-reverse-metabolic-inflexibility
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Stabilizing glucose levels can help us control and manage our energy.
Author: The Levels Team
Link to article: https://www.levelshealth.com/blog/can-controlling-my-glucose-levels-give-me-more-energy
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A discussion of the different ways that steroid medications can cause high glucose levels and erratic readings on your continuous glucose monitor (CGM).
Author: Casey Means, MD Link to article: https://www.levelshealth.com/blog/taking-steroids-expect-glucose-turbulence
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Levels Co-Founders Josh Clemente and Dr. Casey Means interviewed Todd Rose, author of "The End of Average" and Co-Founder of Populace.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/todd-rose
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“As a coach, I also need to train myself to form better habits,” says Rebeka Stowe, a NYC-based athlete and running coach. “Having a real-time flow of objective metabolic data helps validate whether what I’m doing is positive or negative. Rebeka Stowe is an athlete with accolades that run the gamut: Big 12 Champion, Woman of Distinction, Olympic Trials Finalist, 7-time US Outdoor Championship Qualifier, 3-time All-American, and 3-time All-American school record holder.
Author: The Levels Team Article link: https://www.levelshealth.com/blog/continuous-glucose-monitoring-and-long-distance-running
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A psychologist's perspective on how continuous glucose monitoring (CGM) can shape a personalized diet, minimize mystery about the body, and empower individuals.
Author: The Levels Team Article link: https://www.levelshealth.com/blog/psychologist-cgm-personalized-diet-aging
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CGM is a critical tool for dialing in sleep, exercise, nutrition, and energy, Author: Tony Castillo MS, RDN, LDN Article link: https://www.levelshealth.com/blog/levels-performance-dietitian-continuous-glucose-monitoring-sleep-exercise-nutrition-energy
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Author: The Levels Team Article link: https://www.levelshealth.com/blog/metabolic-awareness-jet-lag-travel-cory-stout
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Author: The Levels Team Article link: https://www.levelshealth.com/blog/david-lee-using-cgm-to-build-keystone-habits-for-athletic-performance-and-metabolic-health
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Choosing the right foods for your body sometimes feels like Russian roulette. This article examines how biowearables can help cut through the noise.
Author: The Levels Team Article link: https://www.levelshealth.com/blog/choosing-the-right-diet-should-not-feel-like-russian-roulette-an-interview-with-aynul-habib
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Three recent studies examine the connection between high blood sugar (including prediabetes) and Alzheimer’s, dementia, and cognitive impairment.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/research-reveals-more-links-between-metabolic-health-and-dementia
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Scott and his wife spent years trying to get his blood sugar and cholesterol numbers down, but real-time feedback turned out to be the game-changer.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/two-months-cgm-changed-my-life
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Diet and lifestyle matter more to your joints than you might think. Orthopedic surgeon Dr. Howard Luks explains the link and what you can do about it.
ARTICLE HIGHLIGHTS * The factors that can cause joint and tendon problems aren't limited to the traditional scapegoats like overuse—research shows metabolic health plays a significant role. * Cholesterol deposits can affect tendons just as they do arteries: buildup can weaken their structure and increase injury risk. * Inflammation is another culprit and can be driven by those lipid issues or by other mechanisms. * The good news is that the diet and lifestyle choices you make can help keep your joints and tendons healthy as you age.
Author: Dr. Howard Luks Link to article: https://www.levelshealth.com/blog/metabolic-health-joints-diet-fitness
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After scary bouts of hypoglycemia as a kid, Blake Reichmann thought he had a solid low-sugar diet. Then a CGM taught him where he could do better.
Author: Blake Reichmann Link to article: https://www.levelshealth.com/blog/cgm-what-a-person-without-diabetes-learned-from-28-days-wearing-a-continuous-glucose-monitor
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Four recent studies offer insight on how hard to work out, when to fuel, and what’s happening in our bodies when we exercise.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/research-exercise-great-for-metabolic-health
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By using a continuous glucose monitor, Abby O’Connor found a diet that helped her symptoms and gave her fuel for the day ahead.
Author: Alex Moskov Link to article: https://www.levelshealth.com/blog/how-a-cgm-helped-abby-oconnor-find-a-diet-that-eased-her-pcos
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Controlling blood sugar dysregulation may be an important factor in reducing the risk of mood disorders like anxiety and depression. Continuous glucose monitoring (CGM) can serve as a biofeedback tool to gain clarity into how personal glucose levels and mood are related.
Author: Casey Means, MD Link to article: https://www.levelshealth.com/blog/glucose-mood
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Research suggests that large swings in glucose can lead to worse memory and fact recall. Continuous glucose monitoring (CGM) can help develop a more nuanced understanding of how food and lifestyles decisions affect cognitive performance, and highlight opportunities for improvement.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/mental-clarity-memory-continuous-glucose-monitoring-cgm
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How Levels Founder Josh Clemente mastered his energy levels with glucose tracking and CGM
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/levels-josh-clemente-mastered-energy-levels-glucose-tracking
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Erectile dysfunction can be both a consequence of poor metabolic health and an early warning sign for conditions like diabetes and heart disease.
Author: Ing Wei Khor Link to article: https://www.levelshealth.com/blog/erectile-dysfunction-metabolic-health-glucose
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When we talk about blood sugar levels, we're talking about glucose, the molecule that powers our cells and has an enormous effect on our health.
ARTICLE HIGHLIGHTS * Glucose is the primary fuel that powers our bodies at the cellular level. We get glucose from the food we eat. * Our body has a complex system for keeping glucose within a healthy range, metabolizing it into fuel or storing it for later use. * Too much or too little glucose can contribute to near-term issues like fatigue and brain fog, as well as long-term conditions from obesity to diabetes to Alzheimer's to cancer. * Fortunately, maintaining healthy glucose levels is largely in our control, through consistently choosing a healthy diet and making positive lifestyle choices.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/what-is-glucose
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Why would a shot of vinegar blunt the glucose spike from a carb-heavy meal? Here's what the research shows, and tips for working vinegar into your diet.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/does-vinegar-really-lower-blood-sugar
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Natalie was young, fit and ate well—so why did she feel so bad? She had insulin resistance related to PCOS. How CGM helped on her path to wellness.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/bossbabe-natalie-ellis-pcos-cgm
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Research shows a relationship between poor metabolic health and hot flashes. Stabilizing glucose levels might help ease the discomfort.
Author: Jennifer Welsh Link to article: https://www.levelshealth.com/blog/menopause-cgm-glucose-levels
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Inflammation helps heal your body, but chronic inflammation can cause serious damage. Here’s how a healthy lifestyle—including a low-sugar diet—can help keep it in check.
Author: Esti Schabelman, MD Link to article: https://www.levelshealth.com/blog/inflammation-and-glucose-levels
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Milk, cheese, yogurt, and other dairy products may not immediately spike your blood sugar, but they could make you more insulin resistant over time.
Author: Meghan Rabbitt Link to article: https://www.levelshealth.com/blog/what-we-know-about-dairy-and-blood-sugar
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Stephanie Greunke coaches new moms in metabolically healthy meal planning, shopping and eating, but her practical solutions can work for anyone.
Author: Alex Moskov Link to episode: https://www.levelshealth.com/blog/stephanie-greunke-healthy-diet-parents-stable-blood-sugar
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In part three of Ben Bikman’s series, he looks at the effects of energy and hormones on insulin resistance and offers tips for building an insulin-friendly diet.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/improving-insulin-through-diet-calories-vs-carbs
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Here’s what “processed” actually means, how these foods impact your metabolic health, and how to avoid the worst of them in the grocery aisles.
Author: Kaitlin Sullivan Link to article: https://www.levelshealth.com/blog/what-are-processed-foods-and-why-are-they-so-bad-for-metabolic-health
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Real-time continuous glucose monitoring (CGM) looks deeper than simplistic calorie models and provides a window into the underlying physiology of weight gain and loss.
Authors: Casey Means, MD, Josh Clemente, Arlo Crawford Link to article: https://www.levelshealth.com/blog/glucose-weight-loss
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Here's why the activist philanthropist believes more personalized data and better systems will help us all live healthier lives.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/esther-dyson-thinks-the-future-of-health-is-self-awareness-and-a-society-that-makes-good-choices-easy
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Insulin resistance is a shockingly common condition spurred on by diet and lifestyle. Here are the processes in your body that lead to this dangerous state.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/what-causes-insulin-resistance-glucose-levels
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Exercise, glucose, and metabolic flexibility: how monitoring glucose levels with CGM can help you improve fueling, endurance, performance, and recovery.
Authors: Casey Means, MD, Josh Clemente, Arlo Crawford Link to article: https://www.levelshealth.com/blog/glucose-and-exercise
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A new crop of naturally sweetened and low-carb candies and chocolates may be better for your blood sugar, but that doesn't make them a health food.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/healthy-candy-low-blood-sugar
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Dr. Ben Bikman describes how glucose levels impact our body temperature, and how glucose spikes can lead to elevated temperature, which can impact sleep.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/glucose-levels-body-temperature
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Elias Eid is a med student who lives with Type 1 diabetes. He shares what CGM has meant for him and why he believes wider CGM use benefits everyone.
Author: Elias Eid Link to article: https://www.levelshealth.com/blog/why-i-want-everyone-with-or-without-diabetes-to-have-cgm-access
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The organisms that make up your microbiome impact how your body processes food and your overall health. Here's how you can keep your microbiome healthy.
Authors: Jeewon Garcia-So, Dr. Orville Kolterman, Fanny Perraudeau, Ph.D.
Link to article: https://www.levelshealth.com/blog/how-your-gut-microbiome-affects-your-metabolic-health
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This special kind of starch that “resists” digestion has several health benefits and can be part of a blood-sugar-friendly diet.
Author: Ashley Welch Link to article: https://www.levelshealth.com/blog/what-is-resistant-starch-and-how-does-it-impact-glucose
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We dispel some of the most common misconceptions about metabolism and blood sugar to help you make healthier diet and lifestyle decisions.
Author: Rachel Nuwer Link to article: https://www.levelshealth.com/blog/five-metabolic-health-myths-busted
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Here’s how shrinking the number of hours you spend eating can help stabilize glucose levels and improve your overall health.
Author: Jessica Migala Link to article: https://www.levelshealth.com/blog/the-benefits-of-fasting-for-metabolic-health
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Dr. Ben Bikman, author of Why We Get Sick, explains why we should care about insulin resistance, and how this condition can affect every cell in the body.
Author: Ben Bikman, PhD Link to article: https://www.levelshealth.com/blog/the-ultimate-guide-to-insulin-resistance-cgm
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Being a rock star with Type 1 diabetes has never been easy, but seeing her glucose levels in real-time helped Este learn sometimes you just have to stop the show and have a candy bar.
Author: Mike Haney Link to article: https://www.levelshealth.com/blog/how-wearing-a-cgm-changed-este-haims-life
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Will artificial sweeteners spike your glucose levels or are they a metabolic health freebie? We break down the research and give you some sweetener advice.
Author: Mike Haney
Link to article: https://www.levelshealth.com/blog/artificial-sweeteners-glucose-levels-metabolic-health-cgm INFO ABOUT LEVELS
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Four recent papers present convincing evidence that elevated glucose—even without a diabetes diagnosis—can be dangerous for COVID patients.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/glucose-levels-covid-research INFO ABOUT LEVELS
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Sleep quality and quantity have a profound effect on metabolic health. This article describes the mechanisms by which improving sleep hygiene can improve glucose control.
Author: Alex Moskov Link to article: https://www.levelshealth.com/blog/how-sleep-impacts-metabolic-health-glucose-levels-cgm INFO ABOUT LEVELS
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ARTICLE HIGHLIGHTS * Several studies have linked a significant correlation between perceived work-related stress and increased levels of circulating glucose. * Stress can push us to overeat, which raises our glucose levels, which leads to us to suffer from notable fatigue and low energy levels. * Insulin resistance in the brain can lead to impairment of the negative feedback on the stress hormone pathways of the brain, which can lead to an abnormal stress response in the brain.
Author: The Levels Team Link to article: https://www.levelshealth.com/blog/stress-glucose-cgm-levels
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The key to improving health is better behavior. Here we describe how continuous glucose monitoring and closed-loop systems inspire real behavior change.
Authors: Casey Means, MD and Sam Corcos
Link to article: https://www.levelshealth.com/blog/the-levels-theory-of-behavior-change
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Sam Corcos, CEO of Levels, shares his secret master plan for building the most affordable product to reverse metabolic dysfunction. Don't tell anyone.
Author: Sam Corcos
Link to article: https://www.levelshealth.com/blog/the-secret-levels-master-plan-just-between-you-and-me-cgm-glucose
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There’s no "ideal" diet for everyone, but a continuous glucose monitor gives you real-time feedback on the foods that work best for your metabolic health.
Author: Casey Means, MD Author: Josh Clemente
Author: Arlo Crawford Link to Blog: https://www.levelshealth.com/blog/optimal-diet
ARTICLE HIGHLIGHTS * Viewing diet through the lens of glucose levels can be a powerful way to personalize food choices and optimize metabolic health. * Post-meal spikes in glucose can be uniquely damaging to health and minimizing them should be a dietary priority. Keeping glucose levels steady over time leads to better health outcomes. * Having a fasting glucose level in the "normal" range may not be good enough: research shows that a higher fasting glucose level (even in the "normal" range) increases risk of chronic disease. Dietary choices have a strong impact on fasting glucose levels. * There is simply no one-size-fits-all metabolic eating plan that works for everyone. Different people can have very different glycemic reactions to the exact same foods, and the metabolic impact of lifestyle choices and other individual factors are difficult to measure with traditional tools. * Continuous glucose monitoring (CGM) can help. With real-time, objective, actionable information about how food and lifestyle choices affect glucose levels, it’s possible to create an individualized diet to support optimal health.
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By tracking his glucose levels, the New York Ranger got leaner and found more energy, all while learning how to eat more of his favorite foods.
Authors: Mike Haney and Josh Clemente
Link to article: https://www.levelshealth.com/blog/nhl-jack-johnson-levels-diet-cgm
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Don’t start your day with a blood-sugar spike and energy-draining crash. Try these delicious—and glucose-friendly—breakfast options instead.
Author: Juno DeMelo Link to article: https://www.levelshealth.com/blog/tasty-ideas-for-a-low-carb-breakfast
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It's difficult to find information about what glucose levels to strive for. We scoured the research literature to determine "what's normal" for a nondiabetic individual wearing a continuous glucose monitor, and give further insights into what glucose levels might be optimal for good health.
Authors: Casey Means, MD and Chimene Richa, MD
Link to article: https://www.levelshealth.com/blog/what-should-my-glucose-levels-be-ultimate-guide
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Why would adding cinnamon to your meal affect your glucose levels? Here’s what the research shows and some tips for working cinnamon into your diet.
Author: Ajai Raj Link to Blog: https://www.levelshealth.com/blog/does-cinnamon-lower-blood-sugar
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Natural sweetener alternatives like stevia, yacón syrup, monk fruit, and allulose are common in sugar-free foods, but are they healthy? Here's what we know.
Author: Jessica Migala Link to Blog: https://www.levelshealth.com/blog/natural-sweeteners-healthy-blood-sugar
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A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM).
Author: Casey Means, MD Link to Blog: https://www.levelshealth.com/blog/12-glucose-lowering-strategies-to-improve-metabolic-fitness
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Quick answers to queries like why we measure glucose, how to avoid blood-sugar spikes, and when you can get Levels for yourself
Author: The Levels Team Link to Blog: https://www.levelshealth.com/blog/faq-food-choices-blood-sugar-levels
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Metabolic dysfunction underlies most chronic diseases. Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings.
Author: Casey Means, MD Link to Blog: https://www.levelshealth.com/blog/the-ultimate-guide-to-metabolic-fitness
ARTICLE HIGHLIGHTS * Metabolism is the set of cellular mechanisms that produce energy from our food and environment to power every process in the human body. * Metabolic fitness is a term to describe where we fall on the spectrum of metabolic health and how well we are generating and processing energy in the body. * Glucose is a primary precursor for energy in the body, and needs to be tightly regulated for metabolism to work effectively. * Metabolic fitness can be improved by consistently making choices that keep glucose levels in a stable and healthy range, and minimize large glucose swings. * These choices may include selecting foods that don’t cause large spikes in glucose, exercising consistently, getting quality sleep, managing stress, adding in nutrients and foods that improve our processing of glucose, and avoiding environmental toxins that are known to disrupt metabolic function. * Poor metabolic fitness is associated with worse brain function, energy, memory, mood, skin health, fertility, and risk for chronic disease. * As a country, our metabolic fitness is poor, as evidenced by 88% of the American population displaying at least one biomarker of metabolic dysfunction. * Metabolic dysfunction underlies most chronic diseases. * Using continuous glucose monitoring can help individuals understand and improve their metabolic fitness.
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