0:00 You soak it in like coconut water. >> Yeah, dude. You got to put it in like a a dessert or a drink or what the ████ >> Or or um oatmeal. That's probably the highest level. >> Probably the gayest way to do it, but that's fine. >> From a nutrition expert? ████ lame, dude. >> Welcome back to another episode of the Careful Boys. Hey, um uh sports kinesiology physicist and meal nutritionist uh the a physical trainer Nick the Year. >> Yeah, what's up? >> Let's clap for him. >> Oh, you wanted us to clap? What the heck? >> I don't know what to do. >> You're weird, bro. >> know what to do. I don't know what to do. >> Can you tell us about Can you tell us about meal sequencing? >> W- And what What do you mean? Like how you eat your meals throughout the day? Like meal timing?
0:50 >> No, no, no, no, no. The meal sequencing like the order in which you're supposed to eat in order to lower your blood sugar. AKA, I'm going to tell you about it. >> Is this in relation to like insulin sensitivity and stuff? >> Is it like eat eat meat first before >> No, no, no, no. It's okay. It's This is what Nick told me cuz he's the nutritionist. I'm actually educating him. >> He's educating me. >> Okay, it's actually the way in which the order in which you eat your food is going to have a direct effect on your insulin and uh just like your blood sugar levels, right? >> So, you're talking about like swallow before chewing? >> No, no, no. >> [laughter] >> Get the salivary glands going. If you stick it up your butt and throw it up, that's the way. Um you eat your vegetables first. Right? >> What if you had no vegetables on the plate? >> No, it's very important to start with the vegetables. >> Is that because it digests here?
1:40 >> I I don't know. I Honestly, that's >> This is This is so you don't spike your blood sugar, right? Is this the the goal of it? >> It's for the diabetes. >> Yeah. So, you So, you eat your vegetables first. >> First. >> And then you're going to eat your like uh your protein, and then you're going to eat your carbs last. >> Yeah. I'm not going to do that. >> Why? Why Why can't you mix Why can't I do a little bit of bite of a steak, a little bit of asparagus, a little It gets mixed here anyway. >> What they find is as long as you're cuz the whole thing is, all right, you eat People talk about this with like oatmeal or something, right? If you eat oatmeal in the morning, it's going to spike your blood sugar, and then you're going to crash, and you're going to have cortisol. That's how they kind of like talk about all of these things. >> But Is that true? >> If you eat But it's like it's kind of it's it's on a false pretense, right? Cuz most people how they eat, they don't
2:30 eat just one carbohydrate. They're eating a little bit of protein, a little bit of fats, and that alone is going to change how fast those carbohydrates hit your bloodstream. >> Okay. >> You know? So, that already is like most people are going to eat mixed food ingredients, and that's how most meals are going to look anyway. So, like blood sugar Spiking your blood sugar that way is kind of like something that not a lot of people have to worry about as much. >> Or is it like breakfast is vegetable, lunch is meat, and then dinner is rice? >> I think that >> [laughter] >> Call me crazy. Dinner is just rice. >> [laughter] >> You're like, this sucks. >> this is how you're supposed to do it. >> Yeah. >> You have to do it in order. >> If you don't do it this way, you're going to die. >> Meal sequencing. The order which you eat, per this image that I just pulled up. The order which you eat your food can significantly impact blood sugar levels.
3:22 Follow these steps. Start with fiber, veggies, and salads. Fiber slows gastric emptying and reduces the glucose spike. And then follow with proteins and healthy fats. Proteins and fats enhance satiation satiation satiation. >> Yeah. >> You feel fuller for longer. >> Yeah. Sensationism. >> And slow glucose absorption. ████ these are hard words right now. I'm ████ idiot. And then eat carbs last. Delaying carb intake reduces glucose spikes. And with fermented foods is optional for the probiotics and stuff digestion. But, apparently, that if anybody does have any blood sugar stuff, it's helpful. Which, even though I it's not to say that I'm either diabetic or whatever like that, I do think that that stuff, if it does help, that also helps with like your the way that the energy in the the in your weight loss journey or whatever it is, too, right?
4:12 >> Yeah. So, here's the thing, like, I think when I talk to clients about this kind of stuff, you want to think of it from like a practicality standpoint, what you're most likely going to do, and like, this isn't probably not going to move the needle as much as if we told somebody, "Hey, go for a 30-minute walk after your meal." That's going to do way better for your your your glucose sensitivity, your insulin sensitivity, than having to do it this rigidly. You know what I mean? >> Yeah, yeah, yeah. >> Like, you tell somebody to do this, yeah, they could do this for a little bit, but then they then they might put a gun in their mouth and say, "This sucks. I don't want to do it this way." And then they might fall off, you know? Like, practicality-wise. >> You know what I do do, though? I always ask for pancakes last, because if I eat pancakes first, I just eat pancakes and then I get full on it and I barely eat my breakfast.
5:02 So, it could be like that. >> Yeah, you got a chart for that? Yeah, yeah, where's your chart for pancake digestion? >> we should try it at lunch and see what happens. >> Or [laughter] you eat your pancake with a little bit of meat. A little bit of meat, a little bit of >> If if I eat like my meat and whatever first, I'm so I'm so full that I can't finish my pancakes. So, then it might be like that. Like, they're just trying to tell people that this works, cuz then >> A little bit of everything. >> So, they're all the it's just a campaign to eat your vegetables? >> Yeah, so you eat that ████ first, you get full on it first, so then like when it comes down to your carbs, you don't actually >> You know what's a cool hack that's been making its way around the internet and I think is a lot more practical, especially for our listeners, is especially if you're worried about blood sugar control, rice, right? They say if you eat rice by itself, it spikes your blood sugar pretty high, right? >> Oh, you're talking about the fridge thing? >> thing. You freeze it, you put it in the cold, and for whatever reason when you
5:52 lower the temperature of rice, makes it more starch resistant, and it doesn't spike your glucose as high. >> Like 50%. >> Yeah, so like that alone is pretty cool. But then again, go for a walk after you eat. >> So is like watching I guess being careful about spiking your glucose, is that only for people with like blood sugar issues or for everyone? >> I think it helps anyone if you're like trying to lose weight though. >> Oh, what does it do? How does it do that? >> Right? >> What do you mean? >> Isn't that also specifically what like enables you to better digest and convert things for the right like sources of energy and stuff like that? >> If you're eating a good amount of fiber like they're asking to do, like when whenever you're talking about health in general nutrition, the main things they're going to tell you to do whether you're trying to lower your blood pressure, your your fatty liver, whatever you're trying to lose weight, they're going to tell you to eat a ton of fiber. They're going to tell you to eat a ton
6:42 of protein, right? As long as you do most of those things every single day, you're going to be probably fine. >> What's your favorite source of fiber? >> I'm glad you asked. I like chia seeds, chia seeds, potatoes. >> Chia seeds are a new growing favorite for me. >> Avocados. >> What? How do you eat chia seeds? >> So you soak them in water. Or then you just put them in your water and you could just sip on that. >> do it like that. That's like raw dog ████ >> You soak it in like coconut water. I mean a coconut milk. >> Yeah, dude. You got to put it in like a dessert or a drink. >> Chia pudding's fire. Or or oatmeal. That's probably the highest level of intake for chia seeds. >> Probably the gayest way to do it, but that's fine. >> I don't eat oatmeal no more. >> From a nutrition expert? >> Nina was making me make it for her because it's better for her lactation. So naturally I was eating lactating oatmeal milk. >> Oh. Congrats. >> You just hit an 11 on the dad scale. [laughter]
7:32 >> I think people are trying to control their insulin stuff too because of information. So like if you have flare-ups or if you get like eczema or like just all kinds of ████ Like you you might not be diabetic, but you want to control your insulin levels. >> And also, but they always talk about how exercise in general weight lifting >> How do I avoid exercise? >> You can't. >> You can't. [laughter] They say that if you if you avoid exercising, you might as well just >> You might as well die, yeah. >> You might as well just quit. >> You have to exercise. >> Yeah, you might as well >> It's like it's like the number one way to help with blood sugar. >> What's your favorite replacement for exercise? >> Exercise? >> Walking. >> Sex. >> What's your favorite replacement for your walking? >> Um sex. If you could have it. >> My boy. >> I don't I don't I don't I'm I'm talking >> Jerking it, both hands. >> if you're not riding? >> Oh man, that's hard. >> And you're the ridden. >> Um
8:22 >> Is it still good? >> locomotion. >> You can do something, just some sort of locomotion something to get your body going. >> What's your what's your favorite uh foods or diet to recommend in order to counteract autoimmune disorders? >> Dude, that's I'm not going to even touch that one. >> Why? What the ████ >> That's out of my wheelhouse, dude. >> Huh? You want to see some fool? >> Autoimmune diseases? >> Yeah, you know like >> I'm not going to touch that one. >> How do you bio hack against autoimmune disorder? >> Different people like go through a lot of different weird weird things and then figure out what was called an autoimmune disease was actually somebody who was like um glucose intolerant, right? Like so so they they had to just be gluten free on everything and that would that would change it. So >> You probably do like an elimination diet. >> Like stomach pains and like weird ████ with their skin. They're all autoimmune. And then it's like cut out gluten and suddenly you're completely >> feel way better. >> I think I'm gluten intolerant, but
9:12 >> I just pray and use meditation. That makes everything go away. >> Shinto >> gluten, your stomach hurts bad, huh? >> Nah, it does it just all my all my autoimmune stuff like flares up. Like my psoriasis gets worse. >> Yeah. >> Um >> When you Or what? >> When you're doing the elimination >> Or another one, sometimes people um just cut out sugar. >> Every time I I do keto, all my autoimmune stuff is gone. >> Wow. >> But then I get hemorrhoids that are as big as the moon. >> [laughter] >> What a trade-off. >> ████ >> That's a big hemorrhoid, dude. I'm sorry. >> Yo, it's big, terrible. >> Go meat and fruit. Try that. Try meat and fruit. >> Meat and fruit might be sick. >> Meat and fruit? >> It's kind of like keto without the uh constipation. >> Cuz also too, the fiber is going to definitely help your stomach. >> Yeah, I think not having fibers would create >> Like if you just do berries like
10:02 raspberries, blueberries, chia. But chia is good >> because it's high in fat. So if you kind of If you want to do like a >> look like? >> Chia, they're just little seeds. >> Little black seeds that It's like when you water them, they like a jelly orb kind of like expands. >> And it's delicious? >> There's no flavor. It's just jello. >> So like if you go to a boba spot, they'll be like, "Hey, you want to add a scoop of chia seeds?" Like they put that in your boba now, too. So you Like I like to put it in drinks. >> can get it when you like get a smoothie at like a >> 100%. That's the best way or acai bowls or something like that, yeah. >> I just put it in my water or something. So I'll be sipping on it throughout the day. >> Okay. >> Chia is bomb. >> And then you get you get you get like 10 g >> of uh fiber and you only need 20 to 30. >> Next time I'm at LVAC at the juice bar, I'll I'll tell them to put some of that >> Or just give them some chia seeds. Hey, put this in my smoothie for me. >> [laughter] >> I would a handful of >> Can you do that? It's so weird. Like why
10:53 would you wish for that? >> Hey, hey, hey. >> Hey. >> Hey. [clears throat] >> Don't tell nobody. Here's some chia seeds. Put this in this juice. >> [laughter] >> You bring it yourself? >> Hey, wait. Do you soak it or do you just do it dry? >> Soak them for like 5 minutes. >> Soak them? You have to soak it? >> Story about a guy who who poured uh chia seeds raw, dry chia seeds down his throat, then he drank water. It got stuck in his esophagus and expanded with the water, so nothing could get down there. They couldn't get it out and I think he died. >> Oh, dude. That's like when you feed What is it to birds? >> Yeah, like rice. So if you do do chia seeds, you want to soak them first. Make sure they get a little bit bigger. They'll look like little sagos or little balls. >> Pre-erection. >> Yeah. And then you can put it in whatever you want. >> it anywhere you want. >> Anywhere you want. >> [laughter] >> I got a lot of chia seeds.
11:43 >> You got a lot of places to put them, too. >> He's bragging about it. You see how he's bragging about >> places to put them. >> I have a lot of chia seeds. >> [laughter] >> I have more chia seeds than you. >> We have it at JuneBug, and we have a bag this big. >> Yeah. >> Yeah, but you can't you can't get high on your own supply, though. You got to go >> Get some more else. >> I won't be making any money if I use it all. >> The number one rule of dieting is making sure it's a diet of foods that you enjoy. >> And drink milk every day. >> Drink milk. >> [laughter] >> I
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