Eating rice before your veggies? You could be missing out: Longevity doctor reveals how eating food in right order can slow aging

What if the secret to a longer, healthier life wasn’t just what you eat — but how you eat it? According to longevity expert Dr. Suzanne Ferree, changing the sequence in which you consume your food could hold the key to better health, sharper focus, and greater longevity.

Ferree, who has spent over a decade studying human performance and aging, says that midlife — typically between ages 45 and 65 — is the “sweet spot” for making lifestyle changes that can dramatically shape one’s future health. “That’s the time when small, consistent choices start compounding,” she told CNBC Make It.

The Science Behind Eating in Sequence
Ferree’s most intriguing advice lies in something called “meal sequencing.” The concept is simple yet powerful: eat vegetables first, proteins second, and carbohydrates last.

“The order of how you eat your food is important,” she explains. “Starting with vegetables slows glucose absorption, preventing those big blood sugar spikes that drain your energy and harm your long-term health.”

Research from Harvard Health Publishing supports this approach, noting that plant-based foods rich in phytonutrients — the compounds responsible for vibrant colors in fruits and vegetables — can significantly reduce risks of heart disease, cancer, and cognitive decline.

Registered dietitian Jessica Hernandez from Ohio State University further notes that meal sequencing is particularly beneficial for people with diabetes or prediabetes, as it stabilizes insulin response and enhances metabolic health.

“Eat the Rainbow”; And Start with Greens
Ferree’s plate looks more like a painter’s palette. “I try to eat as many colors as I can,” she said, sharing that her meals often feature asparagus, purple sweet potatoes, and other vividly hued vegetables.

But her method goes beyond aesthetics. The colors on her plate signify diverse nutrients, antioxidants, and phytochemicals — all crucial for fighting inflammation and maintaining vitality. Her rule of thumb? “Eat whole, not processed.”

The simplicity of her approach is what makes it transformative. A daily routine of colorful, consciously ordered meals can do more than balance blood sugar — it can fuel energy, improve mental clarity, and, over time, promote longevity.

Longevity Is a Lifestyle, Not a Prescription
Ferree’s philosophy extends well beyond the dinner table. At Vine Medical Associates in Georgia, where she leads her practice, she encourages patients to build movement and mindfulness into everyday life.

Her personal routine includes yoga, weight training, salsa dancing, and meditation retreats with friends. “Muscle is the currency of aging,” she often tells her patients, emphasizing that staying active and connected is just as critical as eating right.

Her life is a balance of color — in food, movement, and relationships. She believes that cultivating joy, connection, and mental agility is just as vital for longevity as the nutrients on your plate.

A Simple Shift for a Longer, Healthier Life
In an age where wellness trends often come wrapped in complexity, Dr. Ferree’s message is refreshingly simple: longevity starts with the order of your meals and the rhythm of your days.

“You don’t need supplements or extreme diets,” she says. “You just need to eat in the right sequence, move often, and stay connected — that’s how you add years to your life and life to your years.”

So the next time you sit down for a meal, remember — the path to a longer life might just begin with your first bite of greens.