LEVELS – A Whole New Level

Free course: Improve your metabolic health Get our free email course on how glucose, nutrition, exercise, sleep, and measurement can help you build habits that support better energy and long-term health: ⁠https://levels.link/wnl⁠ Most athletes are told the same basic rule: the harder you train, the more carbs you need. But Dr. Andrew Koutnik argues the science is more complicated. In this episode, Mike Haney talks with Dr. Koutnik about how the body fuels exercise, why muscle glycogen may not explain “hitting the wall” as neatly as many people think, and why blood glucose, brain energy, insulin, and metabolic flexibility may matter more than conventional sports nutrition advice suggests. They discuss whether athletes really need 60, 90, or even 120 grams of carbs per hour, why some athletes may perform well on far less, and how to think about fueling as an individual experiment rather than a universal rule. Because apparently even “eat sugar while running” was too simple for human physiology to leave alone. 🎙️ About the Guest: Dr. Andrew Koutnik is a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, studying nutrition, metabolism, Type 1 diabetes, and human performance. He earned his PhD in medical sciences from the University of South Florida and has worked with groups including NASA and the Department of Defense. 📍What Dr. Andrew Koutnik & Mike Haney discussed: 00:4205:3013:4521:2031:0039:1548:3058:001:08:301:17:00 🔗 Helpful Links:Watch the conversation: ⁠https://youtu.be/FfomxfyCchw Study discussed: Carbohydrate Ingestion on Exercise Metabolism and Physical Performancehttps://academic.oup.com/edrv/article/47/2/191/8432248Related paper: Substrate Oxidation Does Not Influence Middle Distance Running Performancehttps://www.mdpi.com/2072-6643/17/17/2771 Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect:Connect with Dr. Andrew Koutnik: https://andrewkoutnik.com/X: https://x.com/AKoutnikInstagram: https://www.instagram.com/andrewkoutnikphd/Google Scholar: https://scholar.google.com/citations?hl=en&user=2BzUjqkAAAAJ👋 Who we are:Levels helps you understand your metabolic health with personalized data, expert guidance, and tools that connect your daily choices to measurable changes in your body. Our goal is to help you make better decisions about food, exercise, sleep, and long-term health.

We can measure more about our health than ever before. Wearables track everything from heart rhythms to glucose trends, and AI can now identify patterns clinicians might miss. But more data does not automatically mean better health outcomes. In this episode, cardiologist and digital health expert Dr. Ami Bhatt joins Mike Haney to explore why medicine still struggles with prevention, how continuous health data can help patients take more agency, and where AI may actually improve care—not by replacing doctors, but by helping clinicians navigate the right information at the right time. They discuss the promise and pitfalls of wearables, the challenge of turning constant streams of health information into useful action, and why the future of medicine may depend on what Dr. Bhatt calls “collaborative intelligence”: humans and AI working together to make better decisions earlier. About the guest: Dr. Ami Bhatt is the chief innovation officer (CIO) at the American College of Cardiology and the Chair of the FDA Digital Health Advisory Committee. She received her undergraduate degree at Harvard University and her Doctor of Medicine at Yale University School of Medicine, and was the Director of Outpatient Cardiology, TeleCardiology, and Adult Congenital Heart Disease at the Massachusetts General Hospital. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠⁠ 🎙 What Dr. Ami Bhatt & Mike Haney discuss: 1:1910:1717:3830:1637:1244:271:18:30 Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/d0LJvL1uB4k Find us on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠⁠⁠⁠⁠ 📲 Connect Connect with Dr. Ami Bhatt on LinkedIn: https://www.linkedin.com/in/dramibhatt/

Metabolic health is often simplified to a matter of blood sugar, but at its root, it is a complex system of energy substrate signaling. While many view chronic disease as an inevitable part of aging, a systems-thinking approach reveals that maintaining high "flux"—the capacity to efficiently move and clear energy through the body—is the primary lever for longevity. Without the stimulus of regular movement, even the most optimized diet can fail to prevent the accumulation of metabolic waste that leads to insulin resistance and heart disease. In this episode, we sit down with Greg Mushen, a technologist who turned his engineering mind toward his own biology after conventional medicine failed to address his chronic health issues. Mushen breaks down his "Theory of Flux" and why he believes the key to disease resistance lies in meeting our body's "clearance burden". From studying the activity levels of hunter-gatherer populations to debunking myths about walking and V2 max, Mushen provides a data-driven framework for optimizing health through the lens of evolutionary biology and systems engineering. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠⁠ In this episode, we cover: The Theory of FluxInsulin Resistance ReimaginedThe Power of PALWalking vs. HITThe Saturated Fat ParadoxFiber as a SensorThe "Walking Grifter" Philosophy 🎙 What Greg Mushen & Josh Clemente discuss: [00:53][06:55][11:36][20:53][25:26][30:26][51:10][01:00:19][01:17:16][01:28:24] Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/A1KSG2qyVww⁠ Find us on YouTube: ⁠⁠⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠⁠⁠⁠ 📲 Connect Connect with Greg Mushen on LinkedIn: https://www.linkedin.com/in/gregmushen

Protein is often hailed as the ultimate nutrient for health and longevity, but the science suggests it is only half of the equation. While social media influencers debate the minutiae of protein grams, researchers have found that the vast majority of protein's benefits are "baked in" only when combined with physical activity. Without the stimulus of exercise, even the most optimized protein intake fails to move the needle on muscle growth or chronic disease prevention. In this episode of A Whole New Level, Mike Haney sits down with Dr. Stuart Phillips, a researcher who has spent over 25 years at McMaster University studying the intersection of protein, exercise, and human health. Dr. Phillips breaks down why the current RDA for protein is likely too low for optimal health and why the methodology used to set those standards is decades out of date. Dr. Phillips explains the "brick wall" analogy of muscle turnover—where synthesis and breakdown are in a constant tug-of-war—and how lifting weights acts as the primary driver for "the bricklayers". From the impact of anabolic resistance in aging to the truth about protein timing and kidney health, he provides a grounded, data-driven perspective on how to maintain a functional reserve of muscle as we age. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠⁠ In this episode, we cover The RDA DebateThe Power of ExerciseMuscle as a Storage DepotAnabolic ResistanceThe Myth of TimingProtein Quality & SourceKidney Health 🎙 What Dr. Stuart Phillips & Mike Haney discuss: [00:00] — Why exercise is the "big driver" of protein's health benefits. [09:00] — Transitioning from the RDA (0.8 g/kg) to an optimized range of 1.2 to 1.6 g/kg. [30:31] — The limitations of "nitrogen balance" as a methodology for protein needs. [44:45] — Muscle as a structural substrate vs. carbs and fats as fuel. [01:10:05] — Anabolic resistance: Why we lose building efficiency as we age. [01:18:15] — The "Compound Interest" of muscle: Why starting early prevents a late-life mobility spiral. [01:28:10] — Hormones and muscle: The differing impacts of testosterone and estrogen during aging. [01:39:15] — Addressing the concerns regarding high protein intake and kidney function. [01:52:10] — Whole foods vs. supplements: Why the "bricklayers" care about amino acids, but the body cares about nutrients. [01:60:12] — Debunking the immediate post-workout protein shake myth. Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/twVUPk-B-vg⁠ Find us on YouTube: ⁠⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠⁠⁠ 📲 Connect Connect with Dr. Stuart Phillips on LinkedIn & X: https://www.linkedin.com/in/stuartmphillips/ https://x.com/mackinprof

Preconception health is one of the most powerful—yet overlooked—windows for influencing a child’s lifelong wellness. While fertility is often discussed in the context of age or medical intervention, emerging research suggests that the months leading up to conception are a critical "time capsule" for epigenetic health. In this episode of A Whole New Level, Levels Founder and CEO Josh Clemente sits down with Dr. Anne Shippy, a board-certified internal medicine physician and author of The Preconception Revolution. Dr. Shippy brings a unique, systems-based approach to fertility, moving beyond basic labs to uncover the root causes of infertility and chronic disease. Dr. Shippy explains why the "check engine light" of infertility is often a signal of deeper metabolic or environmental imbalances—and why age isn't always the primary driver of reproductive success. Drawing on her engineering background and years of clinical practice, she walks through how toxins, mitochondrial function, and the microbiome interact to shape the health of both parents and their future children. Along the way, the conversation explores the practical "mini-experiments" couples can run to optimize their biology—from tightening blood sugar control with CGMs to auditing the "chemical soup" of modern life. The result is an empowering framework for generational health: shifting the focus from reactive treatments to proactive, data-driven preparation. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠⁠https://levels.link/wnl⁠⁠⁠ In this episode, we cover • The Preconception Window: Why the 3–12 months before pregnancy are a critical window for epigenetic influence • The Engineering Approach: Applying systems-based, data-driven models to the biochemistry of the body • Environmental Toxins: How PFAS, phthalates, and microplastics in packaging disrupt hormone health • Sperm Health Trends: Understanding the 50% decline in sperm counts and the role of lifestyle in reversing damage • Mitochondrial Function: Why cellular energy production is the foundation of egg and sperm quality • IVF as a Last Resort: Why tuning up the body’s "hospitable environment" should come before invasive procedures • The Role of Glucose: How stable blood sugar improves fertility and passes on better epigenetics to the baby 🎙 What Dr. Anne Shippy & Josh discuss [03:35] — Making the career shift from IBM chemical engineer to functional medicine [05:54] — Using CGMs as a series of experiments to optimize preconception health [10:04] — Success stories: Reversing "failed" IVF and infertility in the early 40s [14:48] — Why the children’s health crisis and the fertility crisis share the same root causes [17:22] — The "Time Capsule": How the egg and sperm pass on epigenetic snapshots [20:02] — The minimum timeline: Why three months is the baseline for biological change [22:22] — The impact of processed food packaging on hormone and sperm health in just 21 days [24:50] — Advanced testing: Moving beyond Quest labs to microbiome and toxin panels [29:57] — The "Big Three" environmental shifts: Clean air, clean water, and clean food [42:22] — The "Lightning Round": Prioritizing changes from synthetic fragrances to alcohol and exercise Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/QG4Jxxu_gyE Find us on YouTube: ⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠⁠ 📲 Connect Connect with Dr. Ann Shippy on LinkedIn: https://www.linkedin.com/in/annshippymd/ https://annshippymd.com/

High cholesterol is one of the most widely discussed—and established—risk factors in medicine. But reams of research now show that while it is key to cardiovascular risk, it is not the whole story. In this episode of A Whole New Level, editorial director Mike Haney sits down with Dr. Ronald Krauss, one of the world’s leading lipid researchers and a pioneer in understanding how different forms of LDL—and the physiological factors around them—affect cardiovascular risk. Dr. Krauss explains why the basic link between cholesterol and heart disease is well established among experts—but also why the standard cholesterol panel often misses the deeper metabolic story. Drawing on decades of research, he walks through how lipoproteins, particle size, triglycerides, and metabolic health interact to determine whether cholesterol actually becomes dangerous. Along the way, the conversation explores why cardiovascular disease remains the leading killer despite statins and decades of research—and how factors like obesity, insulin resistance, and inflammation reshape the lipid landscape in ways that traditional tests may not capture. The result is a clearer framework for understanding cardiovascular risk: not just how much cholesterol is in the blood, but how it’s being transported, how long those particles circulate, and what metabolic conditions are driving them. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠⁠https://levels.link/wnl⁠⁠ In this episode, we cover Why the cholesterol–heart disease link isn’t actually controversial among researchersCholesterol vs. lipoproteins:Small dense LDL:ApoB and particle counts:Lipoprotein(a):Metabolic syndrome:Why carbohydrates and metabolic dysfunction can drive harmful lipid patternsThe saturated fat debate: 🎙 What Dr. Ronald Krauss & Mike Haney discuss: [01:09] — Why the cholesterol–heart disease link is largely settled science [02:27] — Why cardiovascular disease remains the world’s leading killer [04:42] — Inflammation and metabolic dysfunction in vascular disease [06:12] — The discovery of small dense LDL and why particle size matters [07:14] — Lipoprotein(a) as a major inherited cardiovascular risk factor [09:18] — “Residence time”: why particles that circulate longer cause more damage [11:24] — ApoB vs LDL-C: measuring particles instead of cholesterol mass [13:31] — The HDL paradox: why raising HDL hasn’t improved outcomes [15:28] — Metabolic syndrome and the five markers that amplify risk [17:16] — Why the saturated fat debate misses the bigger metabolic picture Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: ⁠https://youtu.be/sS0orvd2TFs Find us on YouTube: ⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠ 📲 Connect Connect with Dr. Ronald Krauss on LinkedIn: ⁠https://www.linkedin.com/in/ronald-krauss-81a38021/

You can’t outrun a bad diet—but it turns out you might not even be able to outrun a good one. In this episode of A Whole New Level, evolutionary anthropologist Dr. Herman Pontzer joins Mike Haney to dismantle the "armchair view" of metabolism and explain why more exercise doesn't necessarily mean more calories burned. Drawing on his groundbreaking research with the Hadza hunter-gatherer community and global meta-analyses, Dr. Pontzer explains the Constrained Energy Model: the phenomenon where our bodies hit a metabolic ceiling and begin "trading off" energy from vital systems like immunity and reproduction to account for physical activity. This conversation reframes weight loss not as a simple math problem of "calories in vs. calories out," but as a dynamic, evolutionary balancing act. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠https://levels.link/wnl⁠ In this episode, we cover: The Myth of Additive EnergyThe Hadza ParadoxMetabolic TradingThe Business of the BodyThe "Set Point" DebatePractical Weight Management 🎙 What Dr. Herman Pontzer & Mike Haney discuss: [0:01-0:52] The Additive Model vs. The Constrained Energy Model [1:24-2:48] Dr. Pontzer's Book Burn [3:33-4:21] Defining Energy Balance [5:15-6:50] Where the "Armchair View of Metabolism" Breaks Down [7:07-8:50] Comparing the Additive Model to the Constrained Energy Model [16:14-18:12] Energy Accounting: Where Daily Calories Go [18:13-20:57] The Body as a Business Metaphor [22:13-23:47] Specific Ways the Body Compensates for Increased Exercise [24:19-25:27] Modifying the Constrained Energy Limit (Diet and Weightlifting) [47:54-51:23] Diet is Key for Weight Management Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/6GUWQuT-vRc⁠⁠ Find us on YouTube: ⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠ 📲 Connect Connect with Dr. Herman Pontzer on X: https://x.com/HermanPontzer

Heart disease risk isn’t just about cholesterol. In this episode of A Whole New Level, Dr. Matthew Budoff explains why coronary artery calcium (CAC) scoring may be the most important test most people aren’t getting—and why imaging your arteries directly can reveal risk that blood tests alone can miss. Drawing on decades of research and data from the landmark MESA study, Dr. Budoff explains how calcium scoring predicts real cardiovascular events, how plaque actually forms and progresses, and why some people with high cholesterol never develop plaque—while others with “normal” labs do. This episode focuses on how to measure your actual cardiovascular risk, not just estimate it. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠https://levels.link/wnl In this episode, we cover: This conversation reframes heart risk around what’s actually happening inside your arteries—not just what shows up in bloodwork. 🎙 What Dr. Matthew Budoff & Mike Haney discuss: [01:35] — Coronary calcium is the strongest predictor of heart events [02:38] — What a high calcium score actually means for risk [04:00] — Why rising calcium is not “healing.” [11:07] — The role of fat tissue and inflammation in plaque formation [16:37] — Why do many people with high cholesterol have no plaque [17:55] — Why imaging is the only way to truly know your risk [37:07] — Calcium as the “tip of the iceberg” of total plaque burden [~52:00] — Why CAC is the practical first step before advanced imaging [~1:02:00] — When CT angiography adds critical information [~1:14:00] — How plaque regression actually happens in the real world [~1:22:00] — The next frontier: Lp(a) and inflammation as treatment targets Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: ⁠https://youtu.be/os-RNhIS3jQ Find us on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1⁠ 📲 Connect Connect with Dr. Matthew Budoff on X: https://x.com/BudoffMd https://www.calciumscan.com/

In this episode of A Whole New Level, Christopher Gardner, PhD, joins Mike to discuss his decades in nutrition research, the challenges of conducting randomized controlled trials (RCTs) on diet, and how to communicate complex science to the public. Gardner has led some of the most rigorous research ever comparing dietary approaches in real-world conditions, so his insights about what works (cutting processed food and sugar) and what doesn’t (obsessing about macronutrients) are worth a listen. Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl In this episode, we cover: What a nutritional interventionist isHow to square widely-accepted lessonsThe concept of "equipoise"The dilemma of communicating single-study resultsDr. Gardner's experience on the Dietary Guidelines Advisory CommitteeThe focus on ultra-processed foodsThe learnings from the DIETFITS study,within 🎙 What Dr. Christopher Gardner & Mike Haney discuss: [00:33] Nutritional Interventionist Role [02:17] Shortcomings of Nutrition RCTs [03:59] Garlic Study Example [16:48] Concept of Equipoise in Study Design [21:54] Value of Communicating Single Study Results [28:02] Industry Funding and Transparency [33:11] Dietary Guidelines Advisory Committee Methodology [38:48] Ultra-Processed Foods and the Evidence [48:27] Simplicity vs. Complexity in Nutrition [50:24] Consensus on Foundational Diet Components Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links Watch the conversation: https://youtu.be/ZQ0G_jfwKoM Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect Connect with Christopher Gardner, PhD, on Instagram: https://www.instagram.com/cgardnerphd/?hl=en

In this episode of A Whole New Level, Dr. Eric Ravussin, PhD, explains the physiology of energy expenditure, metabolic adaptation, and why the body strongly defends its prior weight. Drawing on decades of research, including the Biggest Loser study, CALERIE, and work with metabolic chambers, Ravussin walks through what actually happens when we lose weight—and why willpower alone isn’t enough. Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl In this episode, we cover: preclinicalclinical 🎙 What Dr. Eric Ravussin & Mike Haney discuss: [04:40] — Rethinking obesity diagnosis [07:00] — Clinical vs. preclinical obesity [11:38] — What ‘energy expenditure’ actually means [15:42] — What metabolic adaptation really is [17:56] — Why bigger bodies burn more calories [26:16] — Lessons from the Biggest Loser study [31:19] — What CALERIE taught us about calorie restriction [40:02] — Why slow, modest weight loss matters [45:10] — Weight loss vs. weight maintenance physiology [53:08] — GLP-1 drugs: promise and limitations [57:49] — Why you can’t exercise your way to weight loss [1:01:33] — The biggest myth about obesity Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: ⁠https://youtu.be/UaE0C_l7GMw Find us on YouTube: ⁠⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠⁠ 📲 More about Dr. Eric Ravussin: https://www.pbrc.edu/research-and-faculty/faculty/Ravussin-Eric-PhD.aspx

According to investigative science journalist Gary Taubes, much of what we “know” about nutrition is built on weak evidence, bad assumptions, and decades of groupthink. In this episode of A Whole New Level, Taubes joins Mike Haney to examine how nutrition science went off the rails—and why he remains convinced the carbohydrate–insulin model still offers the most coherent explanation for obesity. Taubes explains how observational studies became policy, why randomized trials are often ignored, and why questioning the calorie-balance model remains controversial despite mounting contradictions. The conversation is less about winning an argument and more about how science should actually work—especially when public health is at stake. ⁠Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠https://levels.link/wnl⁠⁠⁠ 🎙 What Gary Taubes & Mike Haney discuss: [4:10] — How Gary Taubes became interested in “bad science.” [9:45] — Why nutrition science relies too heavily on epidemiology [15:30] — Correlation vs. causation in diet research [22:10] — The problem with the calorie-balance model [29:40] — Introducing the carbohydrate–insulin model [36:55] — Why insulin resistance changes everything [44:20] — Why low-fat advice dominated for decades [52:10] — What randomized trials actually show [1:00:05] — Why dissent is treated as heresy in nutrition [1:08:30] — How bad science survives criticism [1:16:45] — What good nutrition science would require [1:23:20] — Why this debate still matters Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/74WAhHgEk_0⁠ Find us on YouTube: ⁠⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠⁠ 📲 Connect with Gary Taubes: https://www.linkedin.com/in/gary-taubes-942a6459/ https://garytaubes.com/

Hormones influence far more than reproduction—they shape energy, mood, metabolism, sleep, and long-term health. In this episode of A Whole New Level, Dr. Anjali D’Souza joins Mike Haney to explain how women’s hormones actually work, why so many symptoms are dismissed as “normal,” and how to interpret labs in a way that reflects real physiology. They discuss why standard hormone panels often miss functional problems, how nutrient status and lifestyle affect hormone signaling, and how symptoms like PMS, fatigue, and brain fog provide meaningful data—not noise. They discuss: Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠⁠https://levels.link/wnl⁠⁠ 🎙 What Dr. Anjali Dsouza & Mike Haney discuss: [3:45] — Why hormones influence energy, mood, and vitality [7:30] — “Normal” labs vs. how you actually feel [11:40] — Why hormone symptoms are often dismissed [15:05] — Hormones as a lever to move from “fine” to “amazing.” [18:20] — Progesterone, estrogen, and the menstrual cycle [22:10] — Why PMS isn’t random—it’s data [27:35] — Cortisol, stress, and hormone disruption [33:10] — Nutrient status and hormone effectiveness [38:45] — Why labs don’t show tissue-level hormone function [44:30] — Lifestyle changes that support hormone balance [50:15] — Rethinking how we assess women’s hormone health Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/MweLkjvNimo Find us on YouTube: ⁠⁠https://youtube.com/levelshealth?sub_confirmation=1⁠⁠ ⁠https://dcimedicine.com/dr-anjali-dsouza/⁠ ⁠https://www.levels.com/blog/dr-anjali-dsouza-wants-to-help-women-level-up-their-health⁠ 📲 Connect with Dr. Anjali Dsouza: https://www.instagram.com/anjalidsouzamd

In this episode, Dr. Jesse Mills, Director of the UCLA Men’s Clinic, joins Mike Haney to explain what’s driving that shift and what today’s data-driven approach to men’s health looks like. He breaks down the testosterone “revolution,” what’s really happening in low-T diagnoses, and how lifestyle, sleep, and stress management can influence hormones as much as prescriptions can. They discuss: - How men’s health became its own medical discipline - What testosterone really does—and how to know if it’s low - Primary vs. secondary hypogonadism and how to tell the difference - When testosterone replacement is appropriate (and when it’s not) - Why younger men are now embracing prevention and optimization And listen to Dr. Mills’ new podcast, The Male Room with Dr. Jesse Mills, wherever you get your podcasts. Sign Up to Get Your Free Ultimate Guide to Glucose: ⁠https://levels.link/wnl⁠ 🎙 What Dr. Jesse Mills & Mike Haney discuss: [2:10] — How men’s health became its own field [8:05] — The generational shift in openness [10:40] — The difference between real medicine and ‘men’s clinics’ [12:00] — Testosterone 101 [18:45] — When low testosterone is reversible [26:50] — Why we need ‘forensic endocrinology’ Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/Zs2CZC2GueA Find us on YouTube: ⁠https://youtube.com/levelshealth?sub_confirmation=1⁠ 📲 Connect with Dr. Jesse Mills: https://x.com/grurology?lang=en

Your annual labs can reveal far more than most people realize—if you know how to interpret them. In this episode of A Whole New Level, Dr. Rich Joseph walks through how to read basic blood work like the CBC, electrolytes, and urinalysis, and how to use those numbers as feedback loops, not pass/fail judgments. He explains which values matter most, what trends reveal over time, and how to connect lab data to sleep, training, nutrition, and stress. Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Dr. Rich Joesph & Mike Haney discuss: [03:12] — Why basic labs still matter [07:58] — How to read the CBC: Red blood cells, white blood cells, platelets [18:45] — MCV and what it tells us about iron vs. B-vitamin deficiency [24:40] — White blood cells as a window into stress and recovery [44:10] — Electrolytes and cellular energy [1:01:22] — Urinalysis: the overlooked lab with real value [1:09:55] — Using labs as feedback over time Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/cpwB4-_7o-w Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect with Dr. Rich Joseph on LinkedIn: https://www.linkedin.com/in/rich-joseph-md-mba-61448b33a/

Your immune system isn’t just about fighting infections—it’s a mirror of your overall metabolic health. In this episode of A Whole New Level, Dr. Sharon Bergquist, physician and Director of Emory’s Healthy Aging and Resilient Aging Center, joins Mike Haney to unpack the science of immune resilience—how chronic inflammation, white blood cell patterns, and metabolism intertwine to shape long-term health. Dr. Bergquist explains why inflammation isn’t always bad, how the immune system ages, and what you can do daily to build resilience. They discuss: Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Dr. Sharon Bergquist & Mike Haney discuss: [3:24] — How inflammation protects—and harms—your body [10:11] — Why immune health depends on metabolism [17:42] — White blood cells as a window into immune function [24:38] — How the gut and liver shape immunity [32:27] — Why modern lifestyles fuel inflammation [40:55] — How to measure your own inflammation [48:33] — The science of immune aging (inflammaging) [56:22] — Building immune resilience through daily habits [1:03:44] — Why immune balance is better than immune ‘boosting’ [1:11:08] — The hopeful message: immunity is adaptable Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/k1XpdFGVx1o Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect with Dr. Sharon Bergquist on LinkedIn: Dr. Sharon Horesh Bergquist Dr. Sharon Bergquist: https://drsharonbergquist.com/

If you want to improve your energy and long-term health, start by understanding how your body uses glucose. In this episode of A Whole New Level, Dr. Benjamin Bikman, scientist and author of Why We Get Sick, joins Mike Haney to unpack the science of glucose metabolism and insulin resistance—and why blood sugar isn’t the whole story. Dr. Bikman explains how insulin regulates energy balance, why HbA1c is only part of the picture, and how chronic high insulin can silently drive weight gain, fatigue, and metabolic disease. He also shares practical ways to lower insulin naturally through diet, exercise, and daily habits. They discuss: Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Ben Bikman, PhD, & Mike Haney discuss: [3:42] — Why glucose isn’t the full story in metabolic health [7:58] — Insulin’s central role in energy and fat storage [13:10] — What HbA1c actually tells you—and what it misses [19:23] — The first signs of insulin resistance most people overlook [25:46] — Why muscle is a “glucose sink” that protects your metabolism [32:15] — How modern diets overload insulin, not just glucose [39:52] — The difference between being lean and being metabolically healthy [46:08] — Simple daily habits that lower insulin naturally [54:41] — Why “normal” lab ranges for insulin are misleading [1:02:17] — Practical steps to build metabolic flexibility and better energy Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/2PROANAQkwA Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect: Connect with Dr. Bikman on X: @BenBikmanPhD Dr. Benjamin Bikman: https://benbikman.com/

Alzheimer’s and dementia aren’t just a matter of age or genetics. Increasing evidence shows that metabolic health—particularly insulin resistance—plays a key role in cognitive decline. In this episode of A Whole New Level, neurologist and bestselling author Dr. David Perlmutter joins Mike Haney to explore the links between brain health and metabolism. They discuss the role of insulin resistance and inflammation in Alzheimer’s disease, the biomarkers that can reveal risk decades before symptoms, and how lifestyle interventions can dramatically change your trajectory. Topics include: Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Dr. David Perlmutter & Mike Haney discuss: 4:12 — Why Alzheimer’s is now called “Type 3 diabetes” 9:45 — The role of inflammation in brain health 15:22 — Biomarkers that predict dementia risk decades early 22:31 — Why mainstream Alzheimer’s drugs fall short 29:17 — GLP-1s and brain health 36:44 — Lifestyle changes vs. pharmaceuticals 44:19 — Why homocysteine matters 53:02 — Sleep, circadian rhythm, and brain resilience 1:02:38 — Early warning signs you shouldn’t ignore 1:15:07 — The hopeful message Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/MV_9nyAN1Vk Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 📲 Connect: Dr. David Perlmutter on X: @DavidPerlmutter David Perlmutter, MD: ⁠https://drperlmutter.com/⁠

Longevity is a hot health topic, but what factors move the needle on not only how long you live but how long you experience relatively good health? Some lab and other tests can help assess how healthy you’re aging and provide context for what lifestyle and other changes to make. Dr. Matt Kaeberlein and Mike Haney discuss the tests that help assess healthy aging, how mental health and physical health are intricately connected, which lifestyle factors might expand your health span, and where the research stands on various longevity topics. Get a Free Guide to Understanding Your Lab Results: https://levels.link/wnl 🎙 What Matt Kaeberlein, PhD, & Mike Haney discuss: 6:57 — Lifespan vs. health span vs. sick span 19:38 — Understanding sick span 27:44 — Biomarkers and other tests to assess health span 30:58 — The importance of emotional health for longevity 35:49 — Cellular tests may not have value for the consumer yet 42:24 — On mitochondrial function and telomere length 50:34 — Investing in your health 1:01:18 — Lifestyle changes can help make a big difference 1:09:50 — High vs. low protein 1:16:39 — When considering exercise, building muscle is crucial for longevity 1:27:37 — The prescription drug rapamycin is not FDA-approved for longevity Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/OPH5Nb2a69o Subscribe here on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 Matt Kaeberlein, PhD: https://www.optispan.life/matt-kaeberlein Connect with Matt Kaeberlein, PhD, on X: https://x.com/mkaeberlein

Your thyroid test results explained: The thyroid is a butterfly-shaped gland in your neck that affects many facets of health. When it doesn’t function optimally, symptoms can ensue. That’s where testing comes in, but the results can be tricky to interpret (and treat if necessary) without a knowledgeable clinician. Dr. Angela Mazza and Mike Haney discuss thyroid function, thyroid hormone and related tests and what they mean, treatment for thyroid conditions, the benefits of an integrative approach to thyroid care, and more. Get a Free Guide to Understanding Your Lab Results: https://levels.link/wnl 🎙 What Angela Mazza, DO, & Mike Haney discuss: 2:44 — What is endocrinology? 4:31 — What does the thyroid do? 6:33 — Understanding hyperthyroidism 10:08 — The “triangle” of autoimmune disease 13:56 — Understanding hypothyroidism 16:29 — Thyroid-stimulating hormone 21:43 — Considering reverse T3 27:11 — Thyroid ultrasound 37:32 – The importance of individualized thyroid replacement therapy 40:53 — The thyroid gland and perimenopause 42:49 — Misinformation about the thyroid Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/HRNKRniVALk Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 Angela Mazza, DO: https://www.metaboliccenterforwellness.com/ Metabolic Center for Wellness: https://www.metaboliccenterforwellness.com/ “Thyroid Talk: An Integrative Guide to Optimal Thyroid Health”: https://www.amazon.com/Thyroid-Talk-Integrative-Optimal-Health/ Thyroid Talk community and training: https://www.thrivethyroid.com/ Thyroid Talk podcast: https://www.metaboliccenterforwellness.com/copy-of-protocols-1 Connect with Angela Mazza, DO, on Instagram: https:// https://www.instagram.com/metaboliccenterforwellness/

Greater accessibility to glucose biosensors has led to their use to improve metabolic health, prevent disease, and feel better. Historically, these biosensors for monitoring glucose were only available with a prescription, often reserved for people with diabetes, but now with brands like Stelo, they are available over the counter. Dom D’Agostino, PhD, and Ben Grynol discuss how biosensors can be a tool for anyone to improve overall health, reduce risk for chronic diseases, manage women’s health including menstrual cycles and the menopause transition, help with fueling strategies for workouts and performance, prevent energy crashes, and more. Sign Up to Get Your Free Ultimate Guide to Glucose: https://levels.link/wnl 🎙 What Dom D’Agostino, PhD, & Ben Grynol discuss: 11:49 — Using technology to reduce your risk for health issues 14:13 — Metabolic health is a spectrum, and many people don’t know where they stand 25:25 — The importance of focusing on trends in your metabolic health 30:05 — Glucose spikes from workouts are normal and a good sign 34:13 — Glucose is one of the key biomarkers to track for longevity 41:34 — Understanding what a glucose biosensor is 56:17 — All calories are not created equal 1:01:25 — Using a glucose biosensor for exercise fueling strategies 1:04:00 — Using a glucose biosensor to monitor women’s health changes 1:23:11 — The rate of glucose absorption matters for metabolic health and how you feel 1:31:06 — Making healthy food the default, rather than ultra-processed foods Levels helps you see how food affects your health, empowering you with the tools needed to achieve health goals and improve healthspan. Levels Members gain access to the Levels app and continuous glucose monitors (CGMs), providing real-time feedback on how diet and lifestyle choices impact your metabolic health. Look for new shows every month on A Whole New Level, where we have in-depth conversations with thought leaders about metabolic health. 🔗 Helpful links: Watch the conversation: https://youtu.be/mrlnNhxKNgY Find us on YouTube: https://youtube.com/levelshealth?sub_confirmation=1 Dominic D’Agostino, PhD: https://drdominicdagostino.com/ Dominic D’Agostino, PhD, on X: https://x.com/DominicDAgosti2