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In this episode, Kevin speaks with Josh Clemente about continuous glucose monitors, insulin, metabolic health, tips for hacking glucose levels, and more. Josh Clemente, Founder of Levels, is a mechanical engineer and CrossFit-L2 trainer. At SpaceX, he led a team to develop life support systems that sustained astronauts Bob Behnken and Doug Hurley on their May 2020 trip to the International Space Station aboard Dragon Endeavor: the first new crew-carrying spacecraft since 1980. Josh has also spent time designing and building Hyperloop technology at Virgin Hyperloop One and leading engineering for a company providing vehicle-based rescue systems for emergency response teams. For those interested in trying Levels, use: levels.link/krose to skip the waitlist (28,000+) and join the early access program. LINKS FROM THIS EPISODE Levels Metabolic Fitness Program Levels Blog Josh Clemente | Twitter Level 2 Certificate Course | CrossFit SpaceX Virgin Hyperloop What Is Metabolism? | Rush University Medical Center Carbohydrates, Proteins, Fats, and Blood Sugar | Michigan Medicine What is Metabolic Fitness? | Levels Why Your Metabolism Slows Down with Age | Healthline Obesity is a Hormonal Imbalance, Not a Caloric Imbalance. | Dr. Jason Fung, Better Humans, Medium Pop Rocks Lik-M-Aid/Fun Dip | Old Time Candy Nerds Candy Choosing a Diet That's Right for You | Mayo Clinic Blood Sugar Levels in Response to Foods Are Highly Individual | Weizmann Wonder Wander Insulin Resistance Symptoms, Causes, Treatment | Diabetes.co.uk What Twins Can Tell Us About Diabetes | Healthline How Sleep Deprivation Can Alter Metabolism and Lead to Obesity | Insider What Is a CGM (Continuous Glucose Monitor) and How Do I Choose One? | Healthline Glucose Tolerance Test | Mayo Clinic 4 Facts You Should Know about the Glycemic Index | The Johns Hopkins Patient Guide to Diabetes The Truth About Low-Glycemic Diets | Johns Hopkins Medicine AMA #15: Real-World Case Studies — Metabolic Dysregulation, Low Testosterone, Menopause, and More | The Peter Attia Drive Understanding A1C | American Diabetes Association Hyperglycemia: When Your Blood Glucose Level Goes Too High — Symptoms, Treatments, and Prevention | EndocrineWeb Malpractice Concerns from Doctors | Healthline The Loop Monitoring Solution | Spry Health Oura Ring Only 1 in 8 Americans Are Metabolically Healthy | Health.com Nonalcoholic Fatty Liver Disease | American Liver Foundation What Is a Normal Blood Sugar Level? | Diabetes Self-Management How Levels Founder Josh Clemente Mastered His Energy Levels with Glucose Tracking and CGM | Levels Zone 2 Training: How to Build Your Aerobic Base | Hero Movement Glucose Control: Why Timing Your Exercise After Meals Matters | Cleveland Clinic Is It Better to Take a Sauna on an Empty Stomach or a Full Stomach? | Saunatimes Did You Know a Sauna Can Fight Diabetes and Insulin Resistance? | Steam Sauna Brown vs. White Rice: Which Is Better For Your Health? | Healthline Sleep Longer to Lower Blood Glucose Levels | Sleep Foundation The Pod Pro | Eight Sleep The Truth about Alcohol and Sleep | The Sleep Doctor We Found Out What 'Food Combining' Is (And If It Actually Works) | HuffPost Australia Food Order Has Significant Impact on Glucose and Insulin Levels | Weill Cornell Medicine Juicing: Stupid and Pretentious or Nourishing and Enlightening? | Summer Tomato How Cinnamon Lowers Blood Sugar and Fights Diabetes | Healthline Acarbose Uses, Side Effects, a Warnings | Drugs.com A Spoonful of Vinegar Helps the Sugar Go Down | Diabetes In Control Berberine vs. Metformin for Prediabetes and Mild Diabetes | Good Hormone Health Tips for Managing Insulin-Related Weight Gain | Healthline The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung, MD Perfect Keto Kettle a Fire Metabolic Flexibility in Health and Disease | Cell Metabolism Causes, Characteristics, and Consequences of Metabolically Unhealthy Normal Weight in Humans | Cell Metabolism Is Alzheimer’s Type 3 Diabetes? | Mayo Clinic 20 Facts About Fasting (Backed By Science) | Fasting.com Intermittent Fasting and Insulin Resistance: How the Two Are Connected | Simple Life 9 Guidelines for Fasting When You Have Diabetes | US News ?Zero: Simple Fasting Tracker The Effects of Low Blood Sugar on Your Body | Healthline Fat Cells Step In to Help Liver During Fasting | ScienceDaily SHOW NOTES What does metabolic health entail, and why should we care about tracking glucose? [01:36] What changes our metabolic health as we age, and what drew Josh's attention to this as a serious issue? [03:58] With so many dietary choices available, how can we know what will work for our optimal health? Hint: it's highly individual (with a possible exception for people who share an identical twin). [07:52] Why Josh and I constantly monitor our own glucose levels even though we're not diabetic or even pre-diabetic, and why even the healthiest among us should consider doing the same. [12:16] Why do health providers seem hesitant to prescribe CGMs as a preventative measure? How long does Josh think it's going to be before we see CGMs being available to consumers over the counter, and what are the potential risks to be aware of? [20:22] When 88 percent of American adults are metabolically unhealthy, how do we determine what constitutes a "healthy" blood glucose range? [26:00] How does Josh stay within what he considers a healthy range? [29:16] What physical exercise does Josh consider optimal for maintaining a healthy range, and how close to mealtime is ideal? [31:23] How does Sauna usage affect the data? [35:11] Why we shouldn't take the glycemic index at face value. [36:48] How important is sleep to maintaining healthy blood glucose levels? [38:30] Food combining: how much does it matter if you eat starches before proteins (or vice versa)? [41:38] Does the rate of consumption/chewing make any difference to the data? Will eating an apple affect you differently than drinking a smoothie or juice made with that same apple? [45:41] What supplements might someone take to positively affect their blood glucose levels? [51:03] Josh explains how his company, Levels, aims to help us maximize our metabolic fitness with minimum invasiveness. [54:01] How does the program work, and what kind of budget is Level geared toward? [56:43] The ways in which Level can pinpoint the causes, effects, and solutions when your numbers fluctuate unexpectedly. [1:01:22] What we might expect Level to look like in five years. [1:02:28] How are glucose and insulin involved in unwanted weight gain? [1:03:55] What can you do if you're interested in giving Level a whirl? (Go to levels.link/krose to skip the waitlist of 28,000+ and join the early access program.) [1:08:19] A further appeal to people who think monitoring blood glucose is just something for diabetics to worry about. [1:09:41] How does fasting affect blood glucose? [1:13:00] PEOPLE MENTIONED Peter Attia Rhonda Patrick Jason Fung Casey Means Tim Ferriss Darya Rose Justin Mares