Eat your food in the RIGHT ORDER: 75% healthier with this small trick | Episode 6 of 18

Then they are not going to reach

your

intestine and

your

bloodstream as quickly, so for you when you are eating it makes no difference, you are eating the same

food

, but inside there is something structural. Eating fiber first protects you from glucose molecules reaching your gut and then your bloodstream too quickly, so the

order

really matters, it's not just a great soup like we used to believe, fiber first is actually protective and goes a Reducing how quickly those glucose molecules will get to the tube and then get into the blood, and that's really what we want to achieve.

We want to reduce how quickly the glucose molecules get into the bloodstream, because when you slow down when they get there, you reduce the spike, you make that spike

small

er, so that's the key here and so why What do we use proteins and fats in seconds? Because proteins and fats also slow down the passage from the stomach to the intestine, that passage of molecules from the stomach to the intestine. Called gastric emptying, it's not a very nice term, but it basically defines how quickly molecules pass from the stomach to the intestine, and interestingly, they don't actually pass that quickly.

I think the study I saw showed that we have about 3 calories of

food

going from the stomach to the intestine every minute so it is relatively slow so digestion takes a long time, however eating the vegetables first will slow it down even more and will prevent the glucose spike. The same scientist carried out another really interesting study. When looking at the impact of

this

food

order

on hunger and how long we stay hungry after a meal, again the same concept: we have two groups of people eating the exact same food, one group eats it in the correct order and the another group.

It's just eating it in the order you want and they're measuring a hormone that has a cool name, it's called gin and gin is the hormone that makes you hungry. Gin is the hormone that tells you ooh, Jesse, it's time to eat something, get a snack. I'm hungry, it's time to eat, that's the hormone that tells you when it's time to eat again and interestingly,

this

food order

trick

also affected the gin, so remember that both groups eat exactly the same food, but in the group that eats the food in any order. They want Gillin to stay down for about 2 and 1 half hours so the gin after eating went down you're not hungry anymore and then about 2 and 1 half hours later Gillin went back up and people felt like they wanted a snack again, however. in the group that ate their food in the correct order, so starting with the vegetables, the gin stayed suppressed for much longer, they actually didn't even measure the end of the graph because it stayed suppressed for much longer, but they did tell us We looked at The pattern here of the curved gin probably stayed suppressed for about four to five hours, so if you're someone who's hungry all the time and believe me, I used to be one of those people where you're always looking for a snack, it's really hard. . because you get distracted maybe you carry snacks in your bag maybe when you get somewhere you check if there is food nearby and you are always thinking about your next meal, well your gin probably doesn't stay low for long after eating So, this

trick

it can help that hormone stay low longer so you can stay full longer and what does that mean for staying full longer?

Why do we care? Because that means you can get on with your life and you can think about the projects you want. Can you do things you need to do that you haven't done in a long time? You can take time for yourself, not always thinking about food, so the result is very, very good, by eating your food in the

right

order. This study was then followed by another very interesting study from 2016 and in this study they looked at the impact of this method of food ordering over the long term, so they asked people with type two diabetes to eat their food at the same time for 8 weeks. correct order or just eat. their foods in the order they wanted the results were fascinating, absolutely fascinating, what they found is that after 8 weeks, both groups of people with type diabetes had lost about the same amount of weight, so I think it was 2 kilos, but Only the group that ate their food in the correct order also saw the beginning of remission of their type 2 diabetes.

They saw on average a reduction of 18 mg per deciliter in the fasting glucose levels of these people, so the levels Fasting glucose levels are the primary metric we use to measure type two. diabetes, so if your fasting glucose is below 100 milligrams per deciliter you are considered healthy, if it is between 100 and 120 you are considered prediabetic and if it is above 120 you are considered to have type 2 diabetes, so that when you are diagnosed with type diabetes your main goal is to reduce the fasting glucose level and it is very challenging but it is very important to help your long term health and this trick very easily reduces the fasting glucose levels in 18 milligrams per deciliter in two months without counting calories. without doing crazy diets, just changing the order in which you eat food and this type of study makes me very happy because I find that often when people are diagnosed with diabetes they feel that they have two options: take medication or never eat anything.

What they want. like never before in their lives and honestly, it's a horrible situation to be in, it's really not fun, but just by changing the order of our food we can already see a big reduction and that makes me very happy because food is medicine , there is power that we can do simple things that will help us a lot in situations where we feel stuck and feel helpless, so a reduction of 18 milligrams per deciliter and fasting glucose levels in just eight weeks is huge, it could take someone from 120 fasting glucose levels, so with type two diabetes to 102, which means they're not even very prediabetic anymore, almost healthy and normal anyway, I love this one.

All of this work was followed by a 2018 study done in people without diabetes, um, and this one is by Kimiko Nisho at all and this one is from the Journal of Nutrition Science and Vitaminology and it was called consuming carbohydrates after meat or vegetables reduce post-prunal glucose and insulin excursions in non-diabetic subjects, so the importance of food order also applies to people who do not have diabetes, this will help them prevent diabetes, which is very important because it is an epidemic massive overall, but it will also allow them to feel better, have stable energy, have less cravings for chocolate and cookies all the time, sleep better, have better skin, better hormones and just have a little more know their step, so, whether Whether you have type two diabetes or not, this food order is an incredibly simple place to start and is very powerful, this is huge guys, it means that if you have type two diabetes, simply going on a diet might not actually be the solution, you need to look deeper and understand the molecules and workings of the foods you're eating and eat them in the

right

order, taking advantage of that fiber first and actually lowering your glucose spikes that way. a very important key to start with and when I meet you or when I meet people, one of the most common questions I get is if genetic type 2 diabetes is something that I can't do anything about if I have it. just something that my parents and grandparents have passed on to me, the answer is no, yes, genetics plays a

small

role in whether or not you will develop type two diabetes, but honestly, your lifestyle and, above all, your way of eat will depend on you. the determining factor in whether or not you have the condition and whether or not you can put it into remission, so eat your foods in the correct order if you don't know where to start if you feel overwhelmed, stressed like everything seems too much.

This is a really easy place to start with other common questions I wanted to address, so another common question I get is how long do you have to wait between meal items to get this benefit? Well the answer is that you don't actually have to wait at all, so in studies they tested some times of 10 minutes and 15 minutes, but they actually found that even zero minutes, so just eating the food In that order without waiting it is super powerful. and it works so you don't have to wait now. What if you have a meal in front of you that you can't easily break down into those three categories of vegetables, protein, fat, and carbohydrates?

Then what do you do? Let's say you eat a tuna. sandwich or lasagna or a salad with a lot of things in it, what are you supposed to do? Are you supposed to open the sandwich and take out the salad and eat that first and then eat the meat and cheese and then eat the bread, I mean if you want you can but no it's not necessary. I have a solution for you that doesn't involve very cumbersome separating all the elements of your meal, so the easiest thing you can do to harness the power of this trick is I have what I call a vegetarian starter, let me explain.

A vegetarian starter, the concept is that before your main course you are going to add a plate of vegetables at the beginning of your meal and then you are going to eat your mixed meal or whatever. Otherwise, a vegetarian starter is just a dish made with vegetables, it can be cauliflower and broccoli. I have them here next to me because they are my favorite vegetables and I find them very pretty and I also find the Fractals and cauliflower are great, but anyway, sidebar so you can make a vegetable starter with any type of vegetable and, if you click on my Food Rating Master List, in the description, you will get a list of all my favorite recommended vegetables.

It can be a simple salad that you order at the restaurant, it can be roasting some peppers in advance throughout the week and keeping them in your refrigerator and eating them at the beginning of your meals, it can even be 20 olives if you are in a restaurant or a bar and There is nothing more so that you can prepare your vegetarian starter as you like, it does not have to be complicated, it can take you 5 minutes and as a result what you are going to be eating during the rest of the meal will have less impact on your glucose levels and you will feel so different.

Gin will go down, inflammation will go down if you want to prevent or diabetes in remission, it will also help you tremendously, super simple and you will feel like a different person, especially if you suffer from cravings after meals, maybe you always want to eat something sweet or if you're always tired, this trick can change your life and one last thing I want to mention when The first time I discovered this trick I thought about the following: you know, when you go to a restaurant and they put the bread on the table before you order and you end up doing it good.

I always used to go for carbs first because I'm hungry and it's there and I want to eat them and then I thought, "Hey, if I owned a restaurant and I wanted to encourage people to eat as much as possible in the restaurant, I'd actually do the same thing." I would give them the bread in At the beginning of the meal, people eat the bread on an empty stomach, the glucose molecules go very quickly into the bloodstream creating a large glucose spike and then, approximately 90 minutes after eating the bread, your glucose crashes and that crash activates the Craving Center in our brain and makes us want to eat more food and maybe 90 minutes after the bread arrived is actually when the waiter comes up to your table and asks, "Hey, Would you like to order dessert?" conspiracy not conspiracy I don't know, but I find this quite interesting, so next time you are at the restaurant, if they serve you bread, try not to eat it first, save it and eat it after your meal main, maybe your main dish, maybe you can use it to, you know, sop up the sauce on your plate.

I will keep your glucose level stable and help you feel much better. Well angels that's all we have time for today and if you want my master food ranking list that many of you have printed out and put on your refrigerator click the link in the description this will help you start becoming become a food detective and be able to analyze any dish and know what order to eat your food in and remember, remember, only do this if it's easy, never if it's stressful, this is something that should be positive and fun, it's not something that you stress, there's a lot of other tricks that they're going to cover that you can do when you can't do this one, okay?