Levels

Why Fiber Boosts Your Metabolic Health | Dr. Robert Lustig

Levels Advisor Robert Lustig, MD, explains the six benefits of fiber.

1. Fiber provides bulk. It mechanically stretches the stomach, which gives you a feeling of fullness, reducing total food intake.
2. It forms a secondary barrier in your intestine. This barrier prevents glucose, fructose, sucrose, and starches from entering the bloodstream. This keeps your glucose level down, which keeps your insulin level down.
3. It feeds the microbiome. This prevents the microbiome from chewing on the mucin layer that protects it.
4. It moves food through the intestine faster. This provides a laxative effect, helping to send a quicker signal to your brain that you’re full.
5. It serves as food for colonic bacteria. The bacteria turn the food into short-chain fatty acids (acetate, propionate, and butyrate), which are anti-inflammatory and help prevent irritable bowel syndrome and Alzheimer’s disease.
6. It helps prevent colon cancer. Insoluble fiber sloughs off colon cancer cells.

“Every single thing fiber does improves your metabolic health,” Lustig says. “And the way it shows up is in the reduction in the glucose response on your continuous glucose monitor (CGM). In fact, a high-fiber diet will give you the glucose response of a ketogenic diet. And a ketogenic diet is the one that suppresses insulin the most.”

levels.link/masterclass

#metabolichealth #fiber #cancerprevention #gutmicrobiome

1 day ago | [YT] | 7

Levels

Get custom guidance on what to eat from a registered dietitian as part of your Levels membership

In partnership with Season Health, Levels now offers members the opportunity to get individualized nutrition guidance from a registered dietitian nutritionist (RDN). Virtual visits offer tailored nutrition advice based on your lifestyle habits, biomarkers, continuous glucose (CGM) monitoring, underlying health conditions, symptoms, and more—basically all your data in the Levels app.

RDN services are often covered by insurance, though this depends on your individual health plan; you may still be required to pay a deductible, copay, or co-insurance. Self-pay options are also available.

Learn more at levels.link/dietitian

#metabolichealth #levelshealth #healthtips #nutrition #nutritionadvice #RDN

1 week ago | [YT] | 6

Levels

Grateful for the 300,000 subscribers and 40 million views on our channel.

Each week, more people are discovering how food affects their health.

Thank you for being on this journey with us.

#metabolichealth

1 week ago | [YT] | 43

Levels

Available wherever you listen to podcasts. 🎙️

Why exercise makes you healthier—it’s not about burning calories

Levels Advisor Dr. Robert Lustig discusses thin on the outside, fat on the inside (TOFI).

Being thin doesn’t equate to being healthy. Visceral and liver fat cause metabolic dysfunction, but these fat stores aren’t always obvious when looking in the mirror or stepping on a scale.

Everyone, including thin people, can benefit from exercise. But it’s not necessarily for the calorie burn. Exercise will burn the dangerous visceral fat first, making you metabolically healthier.

www.levels.com/podcasts/268-the-truths-about-obesi…

#metabolichealth #metabolism #CGM #levelshealth #healthtips #healthy #healthylife #bloodsugar

2 weeks ago | [YT] | 0

Levels

Some of the worst foods for metabolic health

Levels Founder and President Josh Clemente discusses the metabolic health crisis and the foods contributing to the health problems people in the United States face today.

Through the Levels app and various studies, Levels has a large dataset implicating some of the worst foods for people’s metabolic health because they spike glucose (blood sugar).

These include:

- fast foods from Panera, McDonald’s, and Chick-fil-A
- foods with “secret sugar” (not obvious on ingredient lists), which is often found in prepared salads and soups at restaurants, including Pho
- on-the-go snacks, including pretzels, chips, and candy

https://youtu.be/9iI97kVXoDM?si=OQ79e...

#metabolichealth #metabolism #CGM #levelshealth #healthtips #healthy #healthylife #bloodsugar

3 weeks ago | [YT] | 11

Levels

How Quickly Can You Fix Your Metabolism with Diet and Exercise?

Levels Advisor Robert Lustig, MD, explains how quickly metabolic health changes can take effect and how quickly they can revert.

Lustig and his University of California San Francisco colleagues completed a study in 43 children, where they replaced all the sugar in their diet with an identical amount of starch. Every metabolic parameter improved in the children by day nine. (PMID: 26499447)

Researchers at San Francisco General completed a similar study in adults. Improvements occurred in two weeks.

If you change your diet and start exercising, you should see results within a month, and likely within two weeks. And if you continue these habits, you will accumulate benefits.

However, if you stop these lifestyle changes, the benefits will revert back to your baseline within two weeks.

“We have data to show that even 15 minutes of walking each day will extend lifespan by three years,” Lustig says. “And 30 minutes of exercise every other day will extend lifespan by five years.”

www.levels.com/rob-lustig-video-email-landing

#metabolichealth #metabolism #lifestylechanges #diet #exercise

4 weeks ago | [YT] | 22

Levels

Why diet is not one-size-fits-all and how you can find one that works for you: Levels Co-Founder Casey Means, MD, talks about bio-individuality, or how the same foods affect people differently.

Dr. Means shares info about a study:

- Researchers gave 800 people without Type 2 diabetes continuous glucose monitors to measure glucose 24 hours a day.
- Participants ate standardized meals.
- Some people’s glucose raised 10 mg/dL, while others went up 100 mg/dL.
- Person A could have a huge spike to a banana and no spike to a cookie.
- And person B could experience the exact opposite.
- Researchers believe peoples’ microbiomes were a key factor in how they responded to foods.

✅ Wearing a continuous glucose monitor can help you track your glucose responses. “It really comes down to choices,” Dr. Means says. “And right now we don’t have a lot of help to understand what choices to make for our own body. And that’s where wearables—especially bio wearables—can be very helpful.”

#metabolichealth #metabolism #CGM #levelshealth #healthtips #healthy #healthylife #bloodsugar

1 month ago | [YT] | 0

Levels

4 Features of the Levels App that Put YOU in Charge of Your Health

Dial in healthier habits and track trends over time.

📝 Log food and track macros seamlessly

- You can log your meals and snacks with features like AI describe, barcode scanning, and taking a photo of your food.
- The integrated AI features do the work for you and calculate your macros: protein, fat, carbs (including fiber).

🚴 Stay on track with habits and trends

- Track your habits regarding sleep, physical activity, macros, and more.
- View habit trends and insights to keep you accountable.

👀 See your blood sugar in real time

- When paired with a continuous glucose monitor (CGM) sensor, the app shows you your blood sugar in real time so you can see how different foods (and your lifestyle habits) affect your levels and how you feel.
- Learn how to mitigate blood sugar spikes.
- Track daily, weekly, and longer-term trends.

🩸 Track key markers and reveal risks

- You can order biomarker testing or import your existing lab results to get a better picture of your health status and chronic disease risk.
- See how lifestyle changes affect your biomarkers over time.

levels.link/youtube

#metabolichealth #biomarkers #macros #foodlogging #CGM

1 month ago | [YT] | 0

Levels

Why you should always eat your veggies first during a meal

Levels Co-Founder Casey Means, MD, and “Glucose Goddess” Jessie Inchauspé talked about all things glucose, including how food order strategies can help mitigate blood sugar spikes. @drcaseyskitchen @glucosegoddess

🙌 If you eat the elements of your meal in a specific order, you can cut the glucose spike by up to 75%.

✅ Food order:

1. veggies
2. protein and fats
3. starches and sugars

https://youtu.be/NfmRORU1HIA

#metabolichealth #metabolism #CGM #levelshealth #healthtips #healthy #healthylife #bloodsugar

1 month ago | [YT] | 11

Levels

Available wherever you listen to podcasts. 🎙

Dietary fat is not the problem

Levels Advisor Dr. Robert Lustig discusses obesity and its causes.

High insulin drives fat storage. What drives high insulin? Refined carbohydrates and sugar. And the more dietary fat you consume while generating insulin, the higher your insulin will go. The only way to lose weight is to keep insulin low. You can reduce insulin by limiting or avoiding refined carbohydrates and sugar.

www.levels.com/podcasts/268-the-truths-about-obesi…

#metabolichealth #metabolism #CGM #levelshealth #healthtips #healthy #healthylife #bloodsugar

1 month ago | [YT] | 18