Daily Tip #30 Meal Sequencing for Blood Sugar Control
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VARSHA: ~What if I told you there is a secret to helping you reduce your blood sugars by up to 70% after you eat? This will help calm inf calming inflammation that's draining your brain and energy. ~[00:00:00]
~What if I told you, what if I told you there is a secret that may help you reduce your blood sugars by up to 70%? ~What if I told you there is a secret that may help you reduce your blood sugar spikes after eating by up to 70%? This will help calm down inflammation, improving your energy, and improving your brain fog.
Today we are diving into meal sequencing. A simple but powerful way to steady your blood sugar boost, focus, ~and prevent that afternoon crash ~and prevent that afternoon crash.
In previous content, I shared how eating protein May 1st stimulate GLP one, your body's natural appetite and glucose control hormone. ~Powerful approach. A more powerful approach. Oh geez.~
~But newer studies may reveal an even more powerful approach. ~But newer studies have revealed that there may even be a more powerful approach that actually amplifies those GLP one benefits. When researchers compared different eating sequences, they found something fascinating. People who eat vegetables first
then protein and then carbs had 30 to 40% lower post-meal glucose spikes compared to those who ate the [00:01:00] carbohydrates first. But here's a key insight. When protein follows vegetables, GLP one release is enhanced even beyond just eating protein first alone. Why is it that vegetables first create the perfect setup?
Think of your stomach as a sophisticated filtration system. When you eat vegetables first, the fiber creates a physical barrier that slows everything down that comes after. So it isn't just about feeling full, it's about changing the actual absorption rate of glucose into your bloodstream. The fiber creates the barrier, so
not as much glucose gets absorbed. When protein hits that fiber line stomach, several things happen. GLP one release is amplified because the protein is being absorbed more slowly. The fiber continues to slow carbohydrate absorption when they finally arrive, and your pancreas gets a gentle manage. Signal instead of a [00:02:00] glucose emergency reducing your insulin spikes.
~This is why vegetables first may have a slight edge for glucose control while maintaining all the benefits of protein for satiety and muscle building. This leads me to today's daily habit challenge, and here's how to put to put it into practice without overthinking it. You're going to first eat three bites of your vegetables first.~
~Okay. ~This leads me to my daily habit challenge for today. It's a 3, 2, 1 method. You're going to take three bites of a vegetable. First.
Getting that fiber foundation in place. Then you're going to eat two bites of protein. Second.
You're priming your GLP one system on top of that fiber base. And then lastly, you eat one bite of carb less. Now, after you get into the habit of this, you don't have to count your bites each time, but just know in general to eat your vegetables or fiber first, your protein and then your carbohydrates.
~You just want to establish a sequence so that you can alternate the different foods so you can take full advantage of your, so you can take full advantage to ~You just wanna establish a sequence of eating. ~help, ~so you can take full advantage of the simple. Meal sequencing technique to help your body absorb less glucose, stimulate more GLP one, so you'll be more metabolically healthy.
over time you'll find that your brain fog will be lifting.
You'll have more energy and you may even [00:03:00] lose some weight. You'll be more productive as a result and be able to live your optimal life. So pick any meal today, whatever's the easiest for you.
Remember, every meal is either fueling inflammation ~or fighting it. ~Or fighting it in your brain or body. The order of your fork isn't just about digestion, but it's about protecting your cognitive function, your energy, your metabolism, and preventing chronic disease.
And it always starts with something simple. And as you add more and more simple things, next thing you know, you'll have better habits. So this isn't about perfection, it's about progress. So even implementing meal sequencing 50% of the time can create measurable improvements. But you know, try to push yourself as you do this in one meal, then make it a habit with.
Another meal and then the third meal, and then your snacks, so that way you will [00:04:00] automatically be attuned to do this every time you eat.
~I hope this was helpful.~
~All right, so I hope this was helpful. I was off for a week because I was just so freaking busy and traveling, and my real job got very busy and hectic, so I apologize. All right, so I hope you find these daily habits helpful. I know I, last week I missed because I was just so freaking busy and traveling and just working in my regular job, and so I'm back and.~
I hope you are enjoying these daily habits. Please check the description as there are some free downloadables that you may find helpful. Stay tuned until tomorrow for another daily Habit Challenge. Thanks for listening or watching, and have a fantastic day.
I.
