Does Food Order Help Control Blood Sugar. and Insulin? | Educational Video | Biolayne 

People are really getting lost in the weeds. Just eat a variety of real, whole foods including fruits and vegetables and healthy fats & animal protein, get some vitamin D and omega fatty acids, move your body, manage your sleep and stress, maintain your social relationships and do anonymous/silent/thankless tasks that benefit others. With these basic habits you’ll cultivate a healthy, balanced life of relative contentment.

A ten minute walk after every meal can be twice as effective as metformin and can significantly reduce blood glucose and increase insulin sensitivity. 3 -5 10 minute walks around the block can be life changing because it’s so easy to comply and compliance is the science. Stan Efferding and Mike Mutzel have extensive vids on it. 😊

Thanks for this, really informative. But I think it's partially missing the argument behind the "10 hacks" that Jessie Inchauspé came up with. This single behavioral change reduces blood sugar spikes by 30 percent for a meal. If the meal already includes fiber and protein, then the spike could be not very high to begin with, resulting in not that dramatic of an outcome. This is like saying, taking a 10-min walk everyday doesn't have an impact on health. Yes, but how about taking a 10-min walk and then 20 push-ups? According to research, the order of the food doesn't make a big enough impact. But maybe, the order of the food AND never having dessert on an empty stomach would have a big enough impact? It's the mechanism through which the hypothetical impact happens is what matters in my opinion, not the strategy itself. The question I'm curious about is this: How do the frequency and size of blood sugar spikes for healthy people affect long term health outcomes? If there is a direct causation between more spikes -> worse outcomes, at every level, than what matters is not a single strategy, but the number and severity of the blood sugar spikes. If that is the case, then any behavior that reduces the size of the spikes would be valid. Even if they might be small on their own, as part of a bigger set of changes, they could be meaningful. And yes, that includes any pill that somebody is selling, as long as it's clinically proven to reduce blood sugar spikes. IF there's no relation between the blood sugar spikes and long term health outcomes, for healthy people, than this is all a big waste of time and somebody's making up a problem where there is none.

this video raised a good point: is it better to have a lower but longer glucose spike, as opposed to a higher but shorter glucose spike?

Dude, Goddess is saving all of us to live forever 😂😂😂 Apart from possibly acting in French movie, my instinct always felt she was useless with her points. Thank you a zillion for sharing your video today, because you have saved my life as I going to increase my sugar intake every time I see her videos 😂😂😂

If people spent half as much time walking as they do kvetching about this stuff, we’d all be a whole lot better off.

Love this chammel

Good Thanks

HbA1c is glycated not glycosylated. The first occurs spontaneously as a chemical reaction relative to available reaction partners (e.g. blood glucose) while the latter is controlled enzymatically. The "pure" stoichiometric nature of glycation is the basis of the HbA1c as a readout of average blood glucose levels over long periods of time. Enzyme activity is not a confounding factor here.

Right. Comment!

Some of her hacks are nice, like take a walk after a meal so you use your muscles and have a savory breakfast instead of a sweet one. However that's about it. The other hacks sounds like bullshit.

Al glucose comment.

Is this the "cancels out the carbs" person?

Glucose goddess’s entire career 🤣

Excelent. Istericii aia nu mai au munitie pentru videourile lor…

When is the best time to consume bull semen for blood sugar effects. Asking for a friend named Paul

High blood glucose produces AGEs. A temporary spike may not produce as many as uncontrolled diabetes, but why wouldn't you want to have less AGEs if you can do so by simply changing the order in which you eat your macros?

All this chat and studies just eat a healthy balance of foods, sleep and exercise..and don't get fat

"Stepping over dollars to pick up pennies." I like that one. FOR ALGOR!

That last part - the best marketing tool is to make a problem and then sell the solution for that problem! For most people order of food is completely trivial compared to what the actual foods are on their plates. Nice breakdown here!

I lost 30 pounds following her eating hacks, mostly was just adding more vegetables to your diet which is part of every healthy lifestyle. The order of the foods definitely makes no sense but I think it helps big-time if you want to change your bad habits.

It is always like this, a person shows up with a book, influencers invite them one after the other, and then it becomes the "norm".

How do we interpret then suggestions from people like Peter Attia that advocate for using CGMs and keeping blood sugar response below 140 mg/dL to reduce risk of metabolic disease?

or eat the whole goddamn meal and have all the glycemic responses from all the various foods mix in your stomach and result in a homogenized overall glycemic response?? it s funny how much some people do this kind of gymnastics to get the 'upper hand' whilst actually making it harder and more complicated or even worse for them andothers...😂

I bought her book and now I feel dumb.

Yup. I do believe starting a meal with veggies is a good tool to slow down , enjoy what’s comes next more , get satiated and eat less in a rush (cause who eats veggies like a tornado?) and that keeping this habit helps staying healthy in the long run (fiber intake, less overall calories and such…) but like with everything else shouldn’t be a rule you HAVE to apply at every single meal because scared of glucose spikes. Anyway, good video as per usual. Keep it up!

At the start of a meal when you're hungry food tastes better. I use that to get my veggies in first while protein and carbs are still on the stove. Helps to allready fill the stomach a bit. I eat the carbs with the protein. If I'm no longer hungy I can safe the rest for later but at least I got some fiber and micronutrients in already.

I’m a former type 2 diabetic and I just did a 10 day trial with a CGM. One thing I can say with certainty is that eating my proteins and fats first had a huge impact on minimizing my glucose spike. However, my glucose took much longer to return to baseline. It seemed obvious that eating the proteins and fats simply slowed the digestion of the carbs. But if minimizing insulin spikes is your goal, eating carbs last will definitely help there.

Good to have sane, reasoned, data-based, and science-grounded knowledge and interpretation!

Can you please go over the stuff Dr. Rhonda Patrick says about bananas and the polyphenol oxididase and if that actually effects berries in your smoothies or just in general eating berries with bananas

Great video, thanks for talking some sense. Also, what you said at the end made me think...if you now try to avoid all carbs and any glucose spike, you will have to replace those kcal from carbohydrates with something else, and that will then have some other effect that's associated with a negative health outcome, but that influencer in the video will probably not talk about that because oMg GlUcOsE eViL!!

That lady marketed a gimmick with her cool “French woman” image. People are too gullible and desperate.

I’ve come to realize that all of these influencers are a response to an increasingly diseased society. Her advice is probably useful to the majority of Americans because the majority of Americans today are insulin resistant. You seem to be speaking more to the metabolically healthy, which is a fairly small percentage of the population today in the US unfortunately. Hopefully the trend will change and people’s health will improve to the point where these influencers won’t have much influence anymore.

This channel should have 10 Mil subs already

How can you have any pudding if you don't eat your meat?

Love how she has a magic pill that she’s selling to help too. 🤦🏼‍♂️

Anecdotally, my wife just diagnosed with type 2 diabetes and was prescribed a CGM and we did seem to notice that eating the carbs first DID seem to increase the post feeding spike in glucose more than if she ate the protein and vegetables first. Of course, the sample size is one person and the meals were not at all controlled or even very consistent, but that this video showed up a few weeks after we started looking at this is pretty neat. I was also of the opinion that, which this is an interesting data point, duration of elevation is probably way more important than peak levels, and I think we can get lost in the data and track things that may not be the most beneficial indicator, long term. Love your content Layne, and good luck at Nationals!

Thank you! She's everywhere , and most of what she says is nonesense.. i'm so glad you exist !

The science might say or not say what Lane says but for me personally its different. Firstly, many foods that spike blood sugar (high GI foods) are unnatural and processed foods that are very unhealthy (though there are exceptions). Because of that it makes sense that spiking your blood sugar is at least related to ill health. If i spike my insulin bv eating high GI foods (even potatos) it increases my appetite dramatically and makes me hungry for more carbs the rest of the day. Its not about the postprandial glucose for me because im healthy and it stays below 130 mg/dL anyways. But the GI and food order of a meal early in the day (that i always eat full after preparing) still determines whether i end the day at 3000 or 4000 calories so it must be about the hormonal response of my body to a meal. There is also some interesting research on insulin and weight gain. For example many studies show that eating carbs in the morning is linked to higher bodyweight and appetite compared to a fat-protein breakfast. Insulin injection generally results in weight gain. If you think about the evolutionary perspective, humans were never supposed to spike their insulin with micronutrient-lacking slave food as much as we do now. If you feed white flour and other shitty food to animals like apes, cats, etc. they also get fat. But they rarely get fat from eating their natural diet.

Thanks for this! I'm going to binge watch your channel now.

It's not really the order you eat the food in. It's that you can't let your wet foods touch the dry foods and the green food needs to across from the yellow food. If you do that your insulin won't spike. 8*)

Food order may not affect long-term outcomes but can still be useful for optimizing short-term blood sugar levels. This can help mental performance and controlling hunger. Rhonda Patrick has a video on this with Chris Williamson.

The most underrated channel,,,, Always find this channel and this man a true guidance towards health

Thanks for covering this! I see way too many people going on about blood glucose monitors and insulin spikes at the moment and making a bigger deal out of it than it should be. Gets used like crazy as well by people who can’t differentiate between acute and chronic cortisol elevation…

Layne, once again, acting as bulwark against the tide of orthorexia-pushers and non-evidence-based diet dictums.

I appreciate all the analysis but what do you actually recommend to people with a prediabetes A1C? I’m 64, thin and have been 18:6 for over 8yrs. I exercise 30m a day and try to eat low carb to no avail. Please don’t say join my course because I’m in a fixed income. I just need some ideas of where to start. It’s overwhelming sometimes to advocate for yourself.

I legitimately thought from the title and smartphone that this video was going to be about waiting for a skip the dishes order helping control your glucose. I'm not even trying to be funny, that was my brains raw genius interpretive ability

Agree with everything you said, especially for those consuming high protein diets and individual high protein meals. Gylcemic response is dependent mostly on the whole meal, independent of order of foods consumed. However, the average American diet isn't high protein. Especially,.many breakfasts are high carb, high fat, low protein. This contributes to a glucose spike and subsequent crash which makes people feel terrible and wanting to eat to 'medicate' how they feel. The cycle of spiking insulin and blood sugar messes negatively with hunger hormones making people prone to eating more. The cycle continues with overfeeding and eventually being obese, insulin insensitive, etc

Thank you !!!! It was about time someone properly debunked this new trend going around. She is a pro fear mongering marketer and I can’t stand her anymore.

I'm not defending "Glucose Goddess" here, but I'm curious if short term glucose levels aren't that big a concern, then what's with all of the official recommendations of what glucose levels should be 1~2 hours after meals? Is it just another instance of academia oversimplifying recommendations because statistically it's associated with healthy HbA1c levels, or are there health risks associated with having big, short-term spikes outside of the health risks associated with elevated HbA1c? I ask because I'm a Type 2 Diabetic, the specialist I go to for my follow-ups keeps track of _both_ my postprandial and HbA1c levels, but never really explained why beyond keeping track of just one or the other "is not very accurate".

I always have protein before my meals and it does help stabilize my glucose. The difference can be 50-70 points. I can’t gain weight and I’m sure there are many others. With dysautonomia, several autoimmune diseases, reactive hypoglycemia, exercise induced hypoglycemia, nocturnal hypoglycemia. Type 2 diabetes-controlled by diet. Since my autoimmune diseases and dysautonomia I’ve lost 60lbs. I struggle to not lose anymore weight. 6’ 2” and I weigh 146. I’ve been in physical therapy for 3 years. I can’t do weight training yet due to my body destroying my muscles and connective tissue. I eat over 3,000+ calories per day and when I do gain 5lbs my body then goes and loses it plus more sometimes. I was down to 138lbs. Just work out with Bands when I can and occasional walks. I’m trying to find a diet to control my blood sugar levels and gain weight. It’s difficult to find the right diet. I’m researching keto and carnivore. Any suggestions?

yes! As someone who works in cognitive science and often struggles with people's preconceived notions, I cannot value the distinctions you make enough!! Something being clinically significant is often such a complex issue, both on the molecular and cell-level but also on the body-external level, while it's extremely easy to produce/claim statistical significance and just roll with it to sell people stuff...

Subbed. Thankyou. Have you been able to review the work Zoe are doing around blood sugar regulation? If not, it'd be really good to know if this falls into the same category as glucose goddess in your view

I can’t believe she’s selling something that all healthy people would never need, and it’s absolutely expensive considering she’s the one “creating” the problem! Unbelievably greedy!

Voila mon grand father had a ball size tumor remove from is colon at 45, my father died of colon cancer at 69, I am 51 now had 2 colonoscopy I am clean no polyps no cancer, I am not a smoker both father and grand father were smokers. I still train at my age and I eat a lot of red meat... I never drink, and I eat a typical bodybuilding diet. I really hate those influencers that try to scare people with false information and wonder why those contents are not banned.

Another channel "Nourished by Science" runned by a nutrition scientist holds a view that large blood glucose spike and food order may matter. Are there any similarities and differences between your views?

I’m gonna mix that shit together… lol.

do you know if a spike around 180 or above 180 occasionally is a problem?

be as skeptical as you want. Im asking you to be open that you might not know eeverything. Maybe theres something you domt know that you dont know.

How about a video of other channels you suggest that have good content. A sort of review of other channels that provide good nutritional and exercise advice. If you truly want to help us direct us in the right direction but I do commend you in steering us away from the BS.

Thw reason why yhus caught on is that people want to avoid developing diabetes...so, given rcts, what do we know about the best ways to prevent diabetes?

To add insult to injury, she advocates for high fat foods potentially introducing dangerous amounts of saturated fat into ones diet.

I really wish more people would be exposed to your content man. Thank you Layne!

Thanks for this presentation. I was wondering if I need to get a CGM. I think not

I nearly ordered her anti glucose spike pills. Sheesh.

As always! Thanks for the NO BS content.

Hey do you have an opinion on BioProtein? or Keytone IQ? I get a lot of adds for those two products, and they look good, but IDK

You should not eat any plant poison ever. This video is futile.

Does this mean i should drop the acv during or after meals

hah! so much for goddesses . . . just sayin' 😝

Love your videos. Keep them coming.

It absolutely doesn’t matter. If you’re a type 2 diabetic, carb count matters

Do we have data on plant based protein & mTor ??

Isn’t the danger of high glucose spikes in how hard the pancreas has to work to pump out insulin to regulate that down? And doesn’t all that insulin cause ACUTE inflammation or the epithelial cells of the blood vessels and resistance in the muscle cells absorbing said insulin? A day trader can average the same returns in a few months as an index fund, but the first is way more volition and risky.

Hi Dr. Norton, what a great educational video! Just love it! I am really not a fan of the glucosegodess I have to say and you are totally right, that she is creating a problem that is actually not there to just sell her product. I just cannot understand this kind of misinformation campaign. Thanks for taking your time to actually fact check her and call her out! Love your videos! Many greetings from a scientist!

I will continue with taking small walks after each meal

Can you Please debunk Bart Kay?

This channel should have 10 Mil subs already

I eat cake "short term" 3 times a day ;-)

Thanks, sometimes I have to not obsess with this. Keep it simple (with the aid of a medic and nutritionist) and forget about everything else.

Good content, important information.

Commenting for the algorithm,thanks for the video Layne.

FOR THE ALGORITHM!

For the algorithm

There was a fad that happened in the 60's based off of a book written by a doctor. It was called Food Combining. The idea was that eating foods in a certain order controls the PH levels in the stomach thereby effectively breaking down food as enters the stomach. The denser foods had to be eaten 1st because it requires a higher acid level to break it down. I came across this book on a street vendors table. I tried it. Some of it is very valid. I still follow some of it for the same reasons laid out by Dr. Norton.

I can't with her 🤦

You should really turn the volume up for your future videos. My volume is at 80 and I can barely hear you, normal video I can set 50 and it's loud

FTA

Love this channel…thanks for sharing your knowledge, Layne!

I don't think I've seen any of this glucose goddess' videos claiming the glucose spikes effect glucose sensitivity or anything like that. Rather just avoids the sharp spikes which may help to avoid the ensuing crash. Unless I haven't seen the right video.

👍👍👍

🔥

👍

Dr Norton, would you please comment on the protein consumption guidelines, including for athletes, by Indian Council for Medical Research in their 2024 diet guidelines?

Usually I'm not commenting on RU-vid but since I think you're in general a great channel I thought I'd do it and tell you that I think you missed the point with her book. Mostly it's not insulin control she's talking about but rather about avoiding the immediate and high spikes. Not only would a spike after your breakfast and a crash a short time after the spike make you crave more food during the day. But in her theory our body suffers other side effects from these spikes, like brain fog, hormonal issues, cells and their mitochondria "shutting down", and so on. I'm no scientist and at most I read a few studies here and there. So I'm in no position to judge her theory. Maybe you could look more into that? And keep up the good work! :)

Human Randomized Control Trial!! Posting for The Algorithm!! 😉

Yeah before you got to the good point, I knew it was good for weight loss. Saw some crazy Keto carnivore channel had a Dr, She vehemently spat out how bad an apple was for huge glucose rise , then launched into fiber being not necessary , I then jumped out , and clicked don't recommend that channel . just her whole demeanour had a cult like fervour . Sometimes any joke about Vegans letting you know seem to doubly apply to some Keto adherents . Yes most Keto/vegans are cool and happy that it works for them and realise it's not for everyone . Main thing is have some veggies with your carbs

I'm currently doing the "glucose goddess method" and yes it works, like many other diets. I can say that I EASILY eat more vegetables now. Maybe that's why. I feel less tired after meals, and more satiated for sure. I can't say I for sure believe the science in it, but if it helps you eat more healthy foods first before you eat processed stuff, then why not? Ijs. Do what works for you. All these lifestyles changes work if you can stick to them. This is the easiest one FOR ME to stick to.

I only eat first veggies, protein and carbs in that order, because I can get full faster before indulging on too many carbs, but the glucose effect for me is the same no matter what order. Thanks

I get hypoglycemic, and I will say that it seems helpful for me to eat veggies and protein first. But also at the same time... I am finding that the thing that has the biggest impact on my blood sugar and my dizzy low blood sugar spells that I have is 100% high stress, almost every time. I also have neck problems which are caused pinched nerve issues whoch affects my sleep, but that comes back to two things, my stress (yet again) and poor posture literally my whole life... the only supplements that have helped me with any of this are magnesium, l theanine, and cbd. Phosphatidylserine also does seem to help my sleep so I will occasionally take that as well, but above all, magnesium and cbd are the top most helpful. I literally have not had a dizzy spell while taking cbd. Finances have left me without for periods of time, and my last dizzy spell at work (where I had to go lay down and where I ended up eating a muffin and drinking juice just to function, was 3 weeks into not having cbd. Dunno if it's a coincidence, but that has never happened while taking cbd. I don't know if that is because cbd helps my neck and nerve issues, or if it's that it helps me manage stress, or helps sleep, or what, maybe it is all of those things, but nevertheless my point is that stress is literally worse than so many of the things we eat! So, even though I am still mindfully trying to eat more veggies and less sugar, I have decided not to fret too much about bread, especially if I am exercising that day. I just generally try not to make it my main course.