1 00:00:00,760 --> 00:00:04,720 Speaker 1: Hello, How I Work, listener. My latest book, The Health 2 00:00:04,720 --> 00:00:07,600 Speaker 1: Habit is coming out on January nine, but you can 3 00:00:07,680 --> 00:00:11,280 Speaker 1: pre order it now wherever you buy books. If you're 4 00:00:11,360 --> 00:00:14,640 Speaker 1: stuck in a cycle of unhealthy habits, then The Health 5 00:00:14,640 --> 00:00:18,840 Speaker 1: Habit will help you design a personalized, science backed plan 6 00:00:19,160 --> 00:00:27,320 Speaker 1: to change your habits for good. My name is doctor 7 00:00:27,320 --> 00:00:30,960 Speaker 1: Amantha Imber. I'm an organizational psychologist and the founder of 8 00:00:31,000 --> 00:00:35,440 Speaker 1: behavior change consultancy Inventium. And this is How I Work, 9 00:00:35,720 --> 00:00:38,400 Speaker 1: a show about how to help you get so much 10 00:00:38,440 --> 00:00:41,720 Speaker 1: more out of the hours in your day. For the 11 00:00:41,760 --> 00:00:44,720 Speaker 1: next few weeks, I'm sharing a few extracts from my 12 00:00:44,800 --> 00:00:48,200 Speaker 1: new book, The Health Habit on How I Work. Today's 13 00:00:48,280 --> 00:00:51,360 Speaker 1: extract is all about how the order in which you 14 00:00:51,440 --> 00:00:54,840 Speaker 1: eat your food can make a big difference to your 15 00:00:55,000 --> 00:00:59,080 Speaker 1: health when eating a meal. I am someone who applies 16 00:00:59,160 --> 00:01:03,440 Speaker 1: the save the for last philosophy. It makes me think 17 00:01:03,560 --> 00:01:07,080 Speaker 1: I would have aced the marshmallow test because I'm quite 18 00:01:07,120 --> 00:01:10,959 Speaker 1: talented at delaying gratification when it comes to what I eat. 19 00:01:11,760 --> 00:01:14,520 Speaker 1: If I am given a plate of steamed broccoli, pan 20 00:01:14,560 --> 00:01:18,319 Speaker 1: fried snapper, and rice, I will always eat the broccoli first. 21 00:01:19,240 --> 00:01:22,560 Speaker 1: It turns out that there is science behind my accidental 22 00:01:22,640 --> 00:01:27,280 Speaker 1: eating philosophy. We're always focused on what to eat, says 23 00:01:27,360 --> 00:01:31,720 Speaker 1: Jesse and chouse Pain, biochemist and author of the Glucose Revolution, 24 00:01:32,920 --> 00:01:36,040 Speaker 1: But how about how to eat? It turns out a 25 00:01:36,120 --> 00:01:39,680 Speaker 1: meal can have a very different impact on your glucose 26 00:01:39,720 --> 00:01:43,400 Speaker 1: depending on the order in which its constituents are eaten. 27 00:01:44,640 --> 00:01:47,800 Speaker 1: Several studies have been conducted into the order in which 28 00:01:47,840 --> 00:01:50,160 Speaker 1: we eat the various elements of a meal, and the 29 00:01:50,240 --> 00:01:54,880 Speaker 1: corresponding effect on blood glucose levels. Research published in Clinical 30 00:01:54,960 --> 00:01:58,680 Speaker 1: Nutrition looked at a typical Asian meal of vegetables, protein, 31 00:01:59,160 --> 00:02:02,560 Speaker 1: your chicken breast, and carbohydrate in the form of white rice, 32 00:02:03,160 --> 00:02:06,320 Speaker 1: not too dissimilar to a typical meal in my own household. 33 00:02:07,240 --> 00:02:10,320 Speaker 1: Sixteen healthy adults were invited into the lab to eat 34 00:02:10,400 --> 00:02:14,360 Speaker 1: five different meals. All contained the same number of calories, 35 00:02:14,360 --> 00:02:17,280 Speaker 1: but differed in the sequence of when vegetables, protein, and 36 00:02:17,320 --> 00:02:22,200 Speaker 1: carbohydrates were consumed. Blood glucose levels were taken after each meal. 37 00:02:23,200 --> 00:02:26,120 Speaker 1: The meal order that resulted in the lowest blood glucose 38 00:02:26,160 --> 00:02:30,560 Speaker 1: spike was from first eating the vegetables, followed by the chicken, 39 00:02:31,040 --> 00:02:34,919 Speaker 1: and then finally the rice. In contrast, the largest spike 40 00:02:35,040 --> 00:02:39,160 Speaker 1: was caused by having rice first and then meat and vegetables. 41 00:02:40,200 --> 00:02:43,760 Speaker 1: Research published in the Journal of the American Nutrition Association 42 00:02:43,919 --> 00:02:47,640 Speaker 1: reviewed eleven different studies that had all investigated whether the 43 00:02:47,760 --> 00:02:50,480 Speaker 1: order in which we eat our food influences our blood 44 00:02:50,480 --> 00:02:54,639 Speaker 1: glucose response. The research has found consistent evidence that eating 45 00:02:54,680 --> 00:02:58,440 Speaker 1: your cabs last will help lower your blood glucose response 46 00:02:58,440 --> 00:03:02,359 Speaker 1: to the meal in Chausepa sums up the research by 47 00:03:02,400 --> 00:03:05,720 Speaker 1: saying that the best order to maintain stable blood glucose 48 00:03:05,800 --> 00:03:10,560 Speaker 1: levels is vegetables first, proteins and fat second, starches and 49 00:03:10,600 --> 00:03:14,320 Speaker 1: sugars last. In a meal consisting of chicken, bread, green beans, 50 00:03:14,440 --> 00:03:17,800 Speaker 1: and an apple, this means green beans first, chicken second, 51 00:03:17,960 --> 00:03:20,640 Speaker 1: bread third, and apple last. Eating your food in this 52 00:03:20,760 --> 00:03:23,960 Speaker 1: order reduces the glucose spike by up to seventy five percent, 53 00:03:24,360 --> 00:03:27,160 Speaker 1: and with it diminishes the side effects. You will feel 54 00:03:27,200 --> 00:03:32,000 Speaker 1: fuller and more energized. Obviously, this won't always be possible. 55 00:03:32,400 --> 00:03:35,160 Speaker 1: If you're eating a meal like spaghetti bolonnaise, it might 56 00:03:35,280 --> 00:03:38,160 Speaker 1: be tricky to separate the meat chunks from the sauce, 57 00:03:38,400 --> 00:03:40,840 Speaker 1: and then the sauce from the pasta. Not to mention 58 00:03:41,160 --> 00:03:44,920 Speaker 1: you'll look completely neurotic to your dining companions, but wherever possible. 59 00:03:45,120 --> 00:03:47,080 Speaker 1: See if you can eat things in the recommended order 60 00:03:47,560 --> 00:03:50,600 Speaker 1: your body not to mention your energy, weight, mood, and 61 00:03:50,680 --> 00:03:55,040 Speaker 1: of course, blood glucose levels will thank you put it 62 00:03:55,160 --> 00:04:00,760 Speaker 1: into action. One eat your vegetables first, wherever possible. Two, 63 00:04:01,160 --> 00:04:05,880 Speaker 1: then eat the protein and or fats. Three, finally, eat 64 00:04:05,920 --> 00:04:10,000 Speaker 1: the carbs. Four. As a bonus tip, don't eat carbs 65 00:04:10,040 --> 00:04:12,720 Speaker 1: on their own, such as a big bowl of chips 66 00:04:12,840 --> 00:04:15,680 Speaker 1: or a thick slice of sour doough. Not only will 67 00:04:15,680 --> 00:04:18,159 Speaker 1: they be sad and lonely, but they typically won't fill 68 00:04:18,200 --> 00:04:21,440 Speaker 1: you up and can spike your blood glucose levels without 69 00:04:21,560 --> 00:04:24,760 Speaker 1: having some protein and fat to hang out with. Always 70 00:04:24,800 --> 00:04:27,840 Speaker 1: pair carbs with vegetables and protein, and ideally some healthy 71 00:04:27,880 --> 00:04:32,960 Speaker 1: fats such as olive oil, avocado, nuts, or seeds. If 72 00:04:33,000 --> 00:04:36,159 Speaker 1: you found today's episode useful, then I guarantee you will 73 00:04:36,200 --> 00:04:39,200 Speaker 1: love my new book, The Health Habit. Search for The 74 00:04:39,240 --> 00:04:42,120 Speaker 1: Health Habit wherever you get your books, and pre order 75 00:04:42,279 --> 00:04:45,480 Speaker 1: your coffee today. Thank you for sharing part of your 76 00:04:45,560 --> 00:04:48,360 Speaker 1: day with me by listening to how I work. If 77 00:04:48,360 --> 00:04:50,719 Speaker 1: you're keen for more tips on how to work better, 78 00:04:50,920 --> 00:04:54,839 Speaker 1: connect with me via LinkedIn or Instagram. I'm very easy 79 00:04:54,880 --> 00:04:59,400 Speaker 1: to find just search for Amantha Imba. How I Work 80 00:04:59,560 --> 00:05:01,919 Speaker 1: was a record ordered on the traditional land of the 81 00:05:01,960 --> 00:05:05,400 Speaker 1: Warrangeri people, part of the Koln Nation. I am so 82 00:05:05,640 --> 00:05:08,159 Speaker 1: grateful for being able to work and live on this 83 00:05:08,240 --> 00:05:12,000 Speaker 1: beautiful land and I want to pay my respects to elders, past, 84 00:05:12,000 --> 00:05:16,160 Speaker 1: present and emerging. How I Work is produced by Inventium 85 00:05:16,160 --> 00:05:19,160 Speaker 1: with production support from Dead Set Studios, and thank you 86 00:05:19,160 --> 00:05:21,440 Speaker 1: to Martin Nimba who did the audio mix and makes 87 00:05:21,520 --> 00:05:24,039 Speaker 1: everything sound better than it would have otherwise.