no. 132 – The Meal Sequencing Episode



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podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

What Is Meal Sequencing?

Have you ever considered that the order in which you eat food could impact how effectively your body utilizes its nutrients? Welcome to the world of meal sequencing – an art and science that goes beyond just what you eat, to when you eat it or rather, in what order you eat it.

Is meal sequencing the same as food sequencing?

For the most part, yes. Meal sequencing is the strategic ordering of eating different food groups at different times within a meal to optimize digestion and establish more stable blood glucose levels.

What food order do people use if they’re focusing on Meal Sequencing?

Experts recommend starting the meal with protein or fat (plus fiber, if possible) in the form of a small appetizer or salad rich in non-starchy carbohydrates (i.e. non-starchy vegetables.) Starting in this specific order as a part of the meal sequence has been shown to increase GLP-1 production. Next, the main course typically consists of eating protein first, followed by carbohydrates, with most experts recommending whole grains, based on their fiber content. Opting for dessert at the end of a meal, rather than on its own, also may help avoid a higher blood sugar spike and better overall glucose response. 

What are the benefits of Meal Sequencing?

Eating in this particular order may 

  • Improve digestion
  • Stabilize 
  • Blood sugar levels
  • Provide sustained energy
  • Weight loss or fat loss


(transcript generated through AI; may contain spelling errors)

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