Start the Year With Your Fork in the Right Place

At 73, with 49 years of clinical experience, a rugby-hardened back, and an 83-year-young wife who still plays classical piano like she’s auditioning for Carnegie Hall, I can tell you: I’ve learned that good health comes down to consistent choices, not fads or extremes.

In February, most people are falling off the resolution wagon. But what if one simple change could improve your energy, reduce sugar crashes, and protect your heart, all without giving up the foods you love?

It’s Not Just What You Eat, It’s What You Eat First!

Research confirms that the order in which we eat our food can reduce the glucose spike from a meal by up to 73%. Start with fiber-rich vegetables even some fruits, follow with healthy fats and protein, and save starches and sugars for last.

Why? Fiber forms a gentle shield in your gut, which slows how quickly sugar enters your bloodstream. Proteins and fats delay the speed your stomach empties, giving your body time to process nutrients without triggering a spike in blood sugar.

That means less insulin release, fewer cravings, and better long-term metabolic health.

Why Glucose Spikes Are Dangerous

When blood sugar rises rapidly, after eating refined carbs or sugar, it triggers inflammation and oxidative stress. Studies show that acute spikes in glucose impair endothelial function, damaging the lining of blood vessels. And this damage happens even if you already have high blood sugar, as seen in diabetes.¹

These spikes also:

• Increase LDL (bad) cholesterol
• Lower HDL (good) cholesterol
• Raise triglycerides

Together, that’s a recipe for arterial plaque and heart disease.

High blood sugar even makes blood vessels sticky, creating the perfect storm for plaque buildup that can lead to heart attacks and strokes.

A Local, Practical Example

Here’s how my wife and I eat breakfast:

• First: fresh fruit or berries
• Second: eggs or protein
• Last: oatmeal or gluten-free pancakes (with blueberries!)

Lunch? Sautéed vegetables, salmon, and a small serving of wild rice, eaten in that order.

We still enjoy the foods we love. But the sequence helps our energy stay steady, protects our hearts, and reduces inflammation.

A Simple Call to Action

Don’t wait for the perfect diet or the “perfect Monday”. Just reorder your plate, and start today.

At your next meal, eat vegetables first, protein and healthy fat second, and carbs or sweets last. Try it for one week and notice how you feel.

I’m here in Myrtle Beach, working with individuals and families to reclaim their health naturally, without fads, shame, or gimmicks. If you’re ready for real change, let’s start with your next forkful!

¹ Ceriello, A. et al. Circulation. 2002. Acute hyperglycemia and endothelial dysfunction.