Good Energy by Dr. Casey Means: How to Protect Our Energy in a World That Keeps Depleting It

So many of us are exhausted—but not just because we're busy. We're tired in a way that rest doesn't seem to fix. In Good Energy, Dr. Casey Means asks a powerful question: What if our chronic fatigue, inflammation, burnout, and mental fog are all symptoms of something deeper—something cellular?

As therapists and wellness professionals, we often hear clients say they feel disconnected from their own vitality. They want to feel better but don’t know where to start. This book doesn’t offer a quick fix, but it does offer a reframing. Dr. Means invites us to think of health not as the absence of disease, but as the presence of good energy—in our bodies, brains, relationships, and choices.

“Good energy is not just about how we feel physically. It’s how clearly we think, how deeply we connect, and how aligned we are with what matters.”

This idea is central to the book: energy isn’t just about caffeine or sleep. It’s about how our systems are functioning at the most foundational level—our cells.

A neuroaffirming reframe we love

Dr. Means approaches health through the lens of metabolic clarity, but she also holds space for how modern life—especially for neurodivergent, trauma-impacted, and overstimulated bodies—can disrupt that clarity. The book explains how inflammation, stress, processed food, disrupted sleep, and blood sugar spikes affect not just physical health but our mental and emotional regulation.

This aligns with what we often see in therapy: many clients aren't "lazy" or "unmotivated." They’re inflamed, dysregulated, undernourished, and overstimulated. Their brains are trying to keep up, not falling behind.

Why this book matters for mental health:

• It links cellular health to mood, focus, and resilience

• It validates how chronic symptoms are often dismissed or misunderstood

• It connects burnout to biology, not just bad boundaries

• It empowers us to make small shifts that nourish our energy systems instead of depleting them

  
  

A few key takeaways that stuck with us:

• Blood sugar matters for the brain. When it spikes and crashes, our focus, patience, and emotional regulation go with it. This isn’t about dieting. It’s about protecting our capacity to function and feel well.

• Mitochondria = our energy source. When we support them through nutrition, movement, rest, and purpose, we aren’t just “being healthy.” We’re protecting the engine that powers our clarity and resilience.

• Health is collective. Dr. Means calls out how systemic issues—like the food industry, environmental toxins, and healthcare inequities—impact our energy. This isn’t just about personal choice. It’s about shifting culture.

  
  

A favourite quote:

“Your body is not broken. It’s responding appropriately to a world that is out of alignment.”

This reframe feels especially affirming for those of us who are neurodivergent, trauma survivors, or living in systems that constantly demand too much. Our symptoms are not failures. They’re signals.

Practical shifts, no shame

Dr. Means doesn’t shame anyone into perfection. She suggests starting with a few core practices to support “good energy,” including:

• Eating real, whole foods that reduce blood sugar spikes

• Getting morning sunlight to reset circadian rhythms

• Moving our bodies regularly, especially outdoors

• Prioritizing deep relationships and meaningful connection

• Taking tech breaks to protect mental clarity

  
  

These suggestions aren’t rigid. They’re options—and we get to explore what works for our nervous systems, not just what works in a lab.

A compassionate caution

If we’ve been living in survival mode, this book might bring up feelings of grief or frustration. That’s okay. Let it come gently. We don’t need to overhaul everything. We can begin with one small act of energy restoration at a time.

Final thoughts

Good Energy reminds us that healing doesn’t just mean managing symptoms. It means reclaiming access to our own vitality. In a world that often leaves us depleted, this book offers both science and self-compassion—a powerful blend for anyone wanting to feel more alive, alert, and aligned.

If you're craving clarity, calm, and connection, not from a productivity lens but from a whole-body, whole-brain perspective, this book is a beautiful place to start.

Need some more support than a book? We offer free consultations to get started.