Good Energy

Means defines “Bad Energy” as a state of metabolic dysfunction caused by modern lifestyle factors that impair cellular health. These factors include poor diet, exposure to toxins, stress, sleep deprivation, and other conditions that damage the mitochondria. Bad Energy manifests as chronic inflammation, oxidative stress, and other cellular issues that eventually “trickle up” to cause systemic health problems, such as obesity, anxiety, fatigue, or autoimmune diseases. Means uses the concept of Bad Energy to illustrate how small disruptions at the cellular level can accumulate into significant, interconnected chronic diseases, urging readers to address these root causes through preventative and lifestyle-focused measures.

Chronobiology refers to the study of biological processes that follow natural time-based patterns, such as the sleep-wake cycle, which are influenced by environmental cues like light and food. In Good Energy, Means explains that human chronobiology is closely tied to circadian rhythms, which regulate hormonal cycles, insulin sensitivity, and overall metabolic health. Disruptions to chronobiology caused by modern lifestyles—such as irregular light exposure, late-night eating, and erratic sleep patterns—contribute to “Bad Energy” and chronic health issues. By aligning behaviors with natural chronobiological rhythms, Means argues, individuals can optimize their energy, improve metabolic function, and prevent diseases linked to these disruptions.

Comorbidities refer to the simultaneous presence of multiple chronic conditions in a single patient, which Means critiques as a symptom of the reductionist approach to medicine. She argues that comorbidities should not be normalized as inevitable but instead understood as interconnected branches of the same root problem: metabolic dysfunction and chronic inflammation. Means emphasizes that viewing comorbidities through a systemic lens can help practitioners address their shared causes rather than treating each condition as isolated. This term supports Means’s holistic framework, which advocates for addressing foundational issues to improve overall health and reduce the burden of comorbidities.

Means categorizes foods based on how they are grown and produced, with “conventional” referring to foods cultivated using synthetic fertilizers, pesticides, and monoculture farming methods. These practices, she explains, often harm both human health and the environment. “Organic” foods are grown without synthetic chemicals and must meet specific standards that promote ecological balance. However, Means highlights “regenerative” foods as the ideal choice, as they are produced using farming techniques that actively restore soil health, biodiversity, and ecosystems. By emphasizing these distinctions, Means connects dietary choices to both individual metabolic health and broader environmental sustainability, encouraging readers to prioritize regenerative options whenever possible.

“Good Energy” represents a state of optimal metabolic health where mitochondria efficiently produce ATP, allowing cells to perform essential functions and maintain balance. Means argues that fostering Good Energy requires lifestyle adjustments to support mitochondrial health, such as a nutritious diet, sufficient sleep, stress management, and reducing exposure to environmental toxins. She positions Good Energy as the antidote to chronic diseases caused by Bad Energy, offering readers a clear goal for achieving well-being. This term embodies the central metaphor of the book, tying cellular processes to the broader theme of interconnected health encouraging readers to reclaim control of their vitality.

Inflammation is described as the body’s natural immune response to injury, infection, or foreign threats. However, Means explains that chronic inflammation occurs when this process becomes dysregulated, often due to factors such as poor diet, stress, and environmental toxins. Chronic inflammation is a key component of metabolic dysfunction, linked to a spectrum of conditions ranging from sinus infections to heart disease and cancer. By identifying inflammation as a shared mechanism underlying many diseases, Means challenges reductionist approaches to medicine and advocates for addressing its root causes to prevent progression into severe chronic illnesses.

Metabolism, as defined by Means, refers to the cellular processes that convert food into energy. This energy powers all cellular functions, from waste removal to DNA replication. Proper metabolism depends on the health of mitochondria, which play a central role in energy production. Means connects metabolic dysfunction to modern health crises, including insulin resistance, obesity, and fatigue, framing metabolism as the key to understanding both individual symptoms and broader patterns of disease. The book’s emphasis on metabolism underpins its holistic approach, linking cellular health to lifestyle factors and systemic medical reforms.

The microbiome consists of the trillions of microorganisms that reside in and on the human body, playing a vital role in digestion, immunity, and overall health. Means highlights the microbiome’s significance in early development, noting that disruptions—such as those caused by C-section births or a lack of breastfeeding—can influence lifelong metabolic health. She links an imbalanced microbiome to chronic inflammation and metabolic dysfunction, illustrating its importance in maintaining cellular health and preventing disease. By addressing the microbiome as both a cause and solution for metabolic issues, Means integrates it into her holistic framework for achieving Good Energy.

Mitochondria are central to Means’s argument in Good Energy, referred to as the “powerhouses of the cell” responsible for producing ATP, the body’s energy currency. These organelles are also crucial for maintaining cellular functions such as signaling, homeostasis, and waste management. Means describes how modern lifestyle factors can damage mitochondria, leading to metabolic dysfunction, chronic inflammation, and oxidative stress. She emphasizes that restoring mitochondrial health is essential for achieving Good Energy and preventing chronic diseases, highlighting The Role of Lifestyle Factors in Overall Health. This term serves as a linchpin in Means’s exploration of the cellular processes underlying well-being and disease.

NEAT refers to the energy expended through daily activities that are not classified as formal exercise, such as walking, fidgeting, cleaning, or gardening. In Good Energy, Means highlights NEAT as a crucial but often overlooked aspect of metabolic health. She argues that incorporating movement throughout the day—one of her key Strategies for Fostering “Good Energy”—rather than isolating physical activity to structured exercise sessions, optimizes cellular function and lowers inflammation. By promoting NEAT, Means encourages readers to embrace small, consistent movements as an accessible way to improve energy production and overall well-being, challenging the conventional focus on formal fitness routines.

Processed and ultra-processed foods are defined in Good Energy based on the degree to which their natural components are altered. Processed foods are minimally altered with added culinary ingredients, such as bread or cured meats, and may retain some nutritional value. In contrast, ultra-processed foods are extensively modified and often include synthetic additives, preservatives, and artificial flavors. Means critiques ultra-processed foods as harmful to metabolic health, citing their role in causing erratic glucose levels, inflammation, and chronic disease. Additionally, she links ultra-processed foods to environmental harm due to unsustainable production methods. By clarifying these distinctions, Means urges readers to minimize their consumption of both categories, particularly ultra-processed items, in favor of whole, unprocessed foods.