We don’t need convincing that sleep is vital for good health, but in this book Good Energy, Casey Means teases it out in terms that have me shaking my head at the lack of support we receive with insomnia.
Affiliate notice: Some of my links may be affiliate links. If you make a purchase using these links, I may make a small commission at no extra cost to you.
In Good Energy Doctor (2024) Casey Means presents the link between glucose, metabolism and good health.
In part one she explains why we are getting more sick and how the siloed health system is not helping.
In part two she talks about creating good energy. Namely increasing healthy foods and decreasing fake, highly processed and sugary foods. She guides us through how to make good energy meals.
The interesting part, for me, is the chapter on respecting our biological clock. The benefits of natural light are something I’ve been following for a while.
I loved the section on sleep
“Every time you skimp on the quantity, quality or consistency or sleep, you inch toward the grave.” P191 confronting stuff when you’ve lived with chronic insomnia for a long time.
She talks about the vicious cycle of sleep deprivation, conditions that result such as metabolic issues then cause further poor sleep.
Sleep deprivation causes mitochondrial dysfunction. In one study she presents mice were sleep deprived for four months. Their mitochondria was destroyed. This then led to heart failure.
Sleep deprivation also leads to oxodative stress and chronic inflammation. P192
Now I don’t need convincing that sleep is important. But the more I read these things, the more confused (and angry) I am that it took me nearly 20 years of begging for help with sleep for a doctor to take the mission seriously.
It is so important for all areas of health and wellbeing.
“Even modest sleep restriction – from eight hours to six hours per night for a week in a laboratory setting – can significantly increase pro-inflammatory chemicals in the blood.” P192
Studies show that sleep deprivation is associated with all cause mortality
“Recent research looking at cancer mortality, cardiovascular mortality, and all cause mortality over twelve to twenty years showed that mortality was 13 percent higher for every 5 percent reduction in REM sleep. Based on this study the threshold we really want to meet for lower risk is 15 percent or more REM sleep per night. But more is better. The lowest-risk individuals had more than 20 percent REM sleep.” P198
We need 20% REM sleep per night to have the lowest risk – I think almost all of us just got knocked out of that category! I get 20% REM sleep rarely and I’ve improved a lot. I do ALL THE THINGS.
Read about my sleep journey and things that could help you with yours here.
Movement
The section on movement was interesting. Some key recommendations were zone two exercise for 150 minutes a week. This is around 60% of our maximum heartrate. For me this is around 110-120 bpm. Very do-able at this stage of my journey. Adding three sessions of weights. She recommends 30 minutes each session, but I’m nowhere near that yet. We do what we can.
The cool thing was the reminder that tiny increments are actually most beneficial for insulin control. Three minutes every thirty works.
The final sections are checklists to ascertain starting points and a four week plan. The last part is recipes.
Summary of Good Energy review
Overall this book was interesting and gave me some great reminders. I love the research and this book gave plenty of that.
However, I do most of her recommendations already. It’s a great introduction to the healthy human habits we need to be well.
It would be a great Christmas gift for the healthy minded in your crew and a good read for those of us with chronic illness.
