Meal Sequencing to Reduce Sugar Spikes

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(00:00) - Introduction
(02:14) - Wheat and Acidity
(06:05) - Protein and Carbohydrates
(08:02) - Understanding “Naked Carbs”
(11:13) - Meal Sequencing
(13:41) - Why We Experience Cravings
(17:20) - Salt vs. Sugar
(22:00) - How to Mineralise Water & Reduce Sugar Cravings
(25:40) - Thrifty Genes
(29:00) - Why Hunger Disappears When We’re Sad & The Role of Sleep
(34:14) - Food Addiction and Its Causes
(35:56) - What to Eat After a Breakup or During Burnout
(40:33) - Mental Sharpness and Exercise
(45:19) - Indian Diet vs. Western Diet
(50:16) - What Is Travel Constipation?
(52:45) - Long-Haul Flights: Food and Routine
(56:26) - What Is “Lucky Girl Syndrome”?
(59:39) - Fake Sleep and Diet Myths
(1:03:40) - Celebrities, Diet & Target Nutrients
(1:09:44) - Closing Thoughts
(1:10:45) - Outro

In today’s episode, our guest is Pooja Makhija, Clinical nutritionist, Author and Entrepreneur. She breaks down Indian eating habits, the science behind cravings, and why most of us are chronically low on nutrition without even realising it. From protein deficiency to sugar addiction, salt myths, meal sequencing, gut health, thrifty genes, sleep, and even travel constipation, Pooja simplifies everything with powerful analogies and practical fixes.

This is the episode you send to every Indian who thinks “one bowl of dal is enough” or believes “poha is healthy because it’s light.” Pooja reveals why 73% of India is protein deficient, why we’re eating naked carbs, how to use fibre and protein to ‘dress’ your carbs, and the exact order in which you should eat your meals to cut glucose spikes.

She also explains hidden reasons behind sugar cravings, the role of salt, why sugar is 8× more addictive than cocaine, the importance of hydration and minerals, and how sleep deprivation derails your fat metabolism. We also talk about India's genetic makeup, why we have the “storer” body type, why we’re prone to diabetes, and how our classic Indian thali is still one of the best-designed meals in the world.

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