The Power of Food Sequencing: How to Eat for Better Hormone Balance in Midlife

What if the order in which you eat your food could help balance your hormones, boost your energy, and even reduce symptoms like cravings, fatigue, and brain fog?

Sounds simple - because it is.

When I first heard about food sequencing, it honestly felt too good to be true. Eat the same foods, just in a different order? Could that really change how I felt during perimenopause?

The short answer: yes. And science backs it up.

This blog breaks down what food sequencing is, how it works with your hormones (not against them), and how to implement it without counting a single calorie. Let’s dive in.

🍽️ What Is Food Sequencing?

Food sequencing is the practice of eating the components of your meal in a specific order to reduce blood sugar spikes and improve how your body digests and absorbs nutrients.

This idea was popularised by Jessie Inchauspé, a French biochemist and bestselling author of Glucose Revolution. Through years of research and continuous glucose monitoring (CGM) testing, she discovered that eating vegetables first, then protein and fat, and carbohydrates last can:

• Stabilise blood sugar

• Reduce insulin spikes

• Minimise cravings

• Improve energy

• Support weight regulation

• Decrease symptoms of PMS and perimenopause

In other words: it’s not just what you eat - it’s when and in what order.

🔄 The Ideal Meal Sequence for Midlife Hormone Health

Let’s break down the food order and why it matters, especially for women in their 40s and 50s.

1. Start with Fiber-Rich Veggies + Prebiotics

Examples: Leafy greens, broccoli, asparagus, Jerusalem artichoke, cabbage, sauerkraut

Starting your meal with fiber slows gastric emptying - meaning your stomach releases food into your intestines more gradually. This blunts the blood sugar spike that often happens when we eat starchy or sugary foods first.

Fiber also feeds your gut bacteria, which play a critical role in metabolising estrogen, managing inflammation, and supporting immunity - all essential during perimenopause.

📊 Study Insight: A 2020 study in Nutrients found that higher fiber intake was linked to lower estrogen levels and improved hormone regulation in perimenopausal women.

🧠 Bonus tip: Add a tablespoon of sauerkraut to your plate before every meal for gut-priming power.

2. Then Eat Protein + Healthy Fats

Examples: Chicken, salmon, tofu, eggs, avocado, olive oil, nuts

Next, move onto your protein and fat. These macronutrients stimulate the release of satiety hormones like peptide YY and GLP-1, which help you feel full and stabilise blood sugar.

They also provide the raw materials for hormone synthesis. Your body literally uses amino acids (from protein) and cholesterol (from fat) to make estrogen, progesterone, and cortisol.

For women in perimenopause - when hormone production begins to decline—this step is non-negotiable.

📊 Stat: A study in The Journal of Clinical Endocrinology & Metabolism found that women with adequate protein intake had better progesterone levels and fewer symptoms like anxiety and low libido.

🧠 Pro tip: Add a source of protein to every meal - aim for 20–30g if you’re over 40.

3. Eat Carbohydrates Last

Examples: Rice, potatoes, bread, fruit, pasta, oats

Once you’ve had your veggies, protein, and fat, then move on to carbohydrates. Why last? Because eating carbs on an empty stomach causes a sharp rise in blood sugar, followed by a crash - which can trigger:

• Irritability

• Cravings

• Hot flashes

• Energy dips

• Mood swings

When carbs come last, the fiber, protein, and fat buffer the glucose response. This supports steady energy and less hormonal chaos.

📊 Jessie Inchauspé's research showed that eating vegetables before carbs can reduce post-meal glucose spikes by up to 75% - even if you don’t change the meal content at all.

🧠 Carb tip: Choose whole, unprocessed carbs and pair them with cinnamon or apple cider vinegar to further reduce glucose response.

4. Dessert? Have It After a Full Meal (Never on an Empty Stomach)

Yes, you can still enjoy dessert - but the key is to not eat it alone.

Having sweets after a fiber-rich, balanced meal reduces the glucose spike dramatically. So that chocolate square or slice of cake is less likely to cause energy crashes, irritability, or cravings later on.

🍫 If you want it, have it. Just don’t start your meal with it (sorry, breakfast muffins count).

🤔 But Why Does This Matter During Perimenopause?

During perimenopause, your body becomes more sensitive to blood sugar fluctuations. You may find you feel hangry faster, more bloated after meals, or exhausted after lunch. That’s not just aging - it’s often hormonal.

Here's how food sequencing helps:

✅ Reduces cortisol + insulin resistance

High blood sugar = high insulin = increased cortisol. This chain reaction disrupts sex hormones like estrogen and progesterone.

✅ Supports liver detox

Stable blood sugar reduces the burden on the liver, which is responsible for processing excess estrogen - especially important when levels fluctuate wildly.

✅ Improves sleep + energy

Fewer sugar spikes = less 3 p.m. slump and more consistent energy (and better sleep at night).

🌿 A One-Day Hormone-Smart Meal Plan (Using Food Sequencing)

Breakfast

• Start: 1 cup steamed spinach with olive oil + pinch of sea salt

• Then: 2 eggs + ¼ avocado

• Then: Small bowl of oats with cinnamon + berries

Lunch

• Start: Leafy greens with lemon dressing

• Then: Grilled chicken or salmon + sautéed zucchini

• Then: Sweet potato mash or quinoa

Snack

• Chia pudding with flaxseeds, walnuts, and a few raspberries

Dinner

• Start: Cabbage and carrot slaw with ACV dressing

• Then: Stir-fry with tofu or beef + broccoli

• Then: ½ cup cooked rice or roasted carrots

Dessert (optional)

• A piece of dark chocolate or a spoonful of almond butter + cinnamon

💡 How to Start Food Sequencing Without Overwhelm

You don’t need to get it perfect - just get it going. Try this:

1. Add a small salad or cooked veg before each meal.

2. Include a protein source in every meal and snack.

3. Eat your carbs after you’ve eaten everything else.

4. Don’t snack on sweets or carbs alone.

This works whether you’re eating plant-based, keto-ish, paleo, or somewhere in between.

🔁 Real Talk: My Experience with Food Sequencing

Once I started using this simple strategy, I was amazed at the changes: less bloating, clearer skin, fewer mood dips, and that 3 p.m. slump? Gone.

It’s not magic. It’s just biology - and respect for how our bodies work.

We don’t need to hack ourselves into perfection. We need to listen to our bodies, work with them, and support them in the simplest of ways - starting with how we eat.

🌀 The Midlife Flow Way

At Midlife Flow, we’re about giving you strategies that feel do-able, soulful, and science-backed. Food sequencing is one of the gentlest, most practical tools you can use to support yourself through the waves of perimenopause.

It costs nothing. It doesn’t require fancy ingredients. And you can start today.

✅ Want more hormone-helpful habits like this?

Sign up for The Midlife Flow Insider - our monthly letter filled with real talk, recipes, and rituals to help you feel like you again.

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Have you tried food sequencing before? What changes have you noticed? Drop a comment and share your experience.