Here are some ways to optimize your bottom food zones:

• Early dinner is good Try having your last meal of the day, 2-3 hours before you go to sleep. Having your dinner just before you sleep mostly results in higher glucose levels. To begin with, you can start shifting your last meal by at least an hour before you normally do.

• Portion sizes matter as much as meal times! For bottom zone foods, you can try reducing the portion size. You can also experiment with different meal timings for these foods.

• Walk the talk! Post-meal brisk walks help reduce glucose spikes since your muscles utilize the extra glucose while you're walking and also reduce any post-meal lethargy. As a result, you improve your food zone score, and thereby your Metabolic Score too.

• Add more Complex Carbs & Fiber

  If you're not doing this already, try including more complex carbs and fiber to your bottom zone foods as it doesn't elicit a large glycemic response and thereby will help you achieve a high food zone score.

• Food Sequence

  The sequence of foods sorted by a lower probability of lower food zone score is →

  Fibre > Protein > Carbs > Simple Sugars