How to Eat in the Right Order for More Energy

G'day Legend,

I’ll say it again — the NYC Marathon is the best day of the year! If you ever wanted to chase one fitness goal in your life, make it this race. Find a charity, get in early, and do it. I’m still buzzing!!! You don’t need to be running for a fast time — you just need the sustained energy to soak up the cheers of that NYC crowd.

And that comes less from how you train… and more from how you fuel.

So this week, we’re not talking splits or recovery runs. We’re talking about one simple eating shift backed by science that will help you feel better, focus longer, and perform stronger, whether you’re running a race, crushing back-to-back meetings, or trying to avoid that 3pm crash.

In this week’s Newsletter (4 min read):
⚡ How to eat for consistent energy — not spikes and crashes
🍳 The secret power of food order and timing
🏃 The small daily habits that build endurance in training and life

If you’ve got a mate who thinks meal order matter, send them THIS link and make sure they accept to get a referral prize :)

💡 Why Your Mum Was Right

When I wrote Eat Like A Legend, one of the first lessons was that your mum was right — you really are unique.

Last month, Stanford researchers studied over 1,000 people eating identical meals. The results? Completely different blood-sugar responses. Some spiked hard, others barely moved. The difference wasn’t the food — it was the person.

Genetics, gut bacteria, sleep, even meal timing all change how food affects your energy and focus. Two people can eat the same bowl of oats — one feels like a superhero, the other is ready for a nap by 10 a.m.

The way you digest food is as individual as your fingerprint. But here’s the good news — once you understand that, you can start working with your metabolism, not against it.

🧠 The Science: How to Work With Your Metabolism

Recent studies out of Stanford and King’s College London (2024–2025) point to three simple, science-backed levers that help flatten glucose spikes and keep your energy steady all day long…

1️⃣🥦 Meal Order Matters

Start your meal with protein and fiber before you touch the carbs. Think eggs, salmon, greens — then rice, pasta, or bread.

Doing this can lower post-meal glucose spikes by up to 40%. Protein triggers satiety hormones, and fiber slows digestion. The carbs still get absorbed — they just hit your system more calmly.

So tonight, flip the script: take a few bites of protein or veggies before your starch. You’ll feel fuller, more focused, and skip that post-meal crash that makes coffee feel like survival fuel.

2️⃣⏰ Timing Over Totals

We obsess over what to eat, but when matters just as much.

People who eat most of their calories before 3 p.m. tend to have steadier blood sugar, higher energy, and better sleep quality. That’s because your metabolism follows a circadian rhythm — it runs hotter during the day and cools down as the sun sets.

On heavy training days, make breakfast or lunch your “anchor meal.” On lighter days, taper down in the evening. Match your meals to daylight, not the clock on your wall.

You’ll feel lighter, recover faster, and sleep deeper — no strict diets required.

3️⃣🚶 Walk It Off — Literally

This might be the easiest hack in the game.

After you eat, your muscles act like sponges for glucose. Just 10 minutes of easy walking after a meal can lower blood sugar by up to 25%.

You don’t need a treadmill or another workout. Walk to grab a coffee, take a call outside, stroll with a friend. It’s not about burning calories — it’s about helping your body process fuel efficiently.

I think of it as active recovery for your metabolism.

⚡️ The Performance Edge

Glucose control might not sound exciting, but it’s everything.

For runners, steady glucose is the difference between holding pace and hitting the wall. When it’s stable, your heart rate locks in, your focus sharpens, and recovery comes faster.

And for everyone else — it’s the same principle, just a different race. Stable blood sugar means fewer 3 p.m. crashes, better mood, and clearer thinking. You finish the day strong instead of dragging yourself through it.

The key isn’t restriction — it’s rhythm. You’re training your metabolism the same way you train a muscle: through small, repeatable actions that condition it for consistency.

🎁 November Referral Challenge — Win a $100 Performance Prize Pack

Legends, we’re kicking off this month’s referral challenge — and it’s a good one.

Refer your friends to Legendary for a chance to win your choice of a $100 prize pack from BPN or AG1.

Every referral gets you closer:
🏅 3 referrals = 1 entry
🏅 5 referrals = 2 entries
🏅 8 referrals = 3 entries

You’ve got until November 18th to rack them up. I’ll announce the winner in the following week’s newsletter.

Quick Notes

🏃🏻‍♂️ I’m officially in a HYROX training block, with the goal to qualify for the HYROX World Championships. Head to YouTube to WATCH the journey.

🎁 We updated our referral rewards, so make sure to refer your friends to Legendary for some fresh prizes.

#EatGoodFeelGood

— DC