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Resistant Starch Recipes

Resistant Starch Recipes

The Secret Ingredient Your Gut Will Love

Lyle Agagon
May 15, 2025

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NUTRITION 🥑

Did you know that eating a cold potato is good for your health? Yeah, me neither. But it’s true! Some foods, like that leftover potato salad or day-old rice, actually become healthier after they cool down.

That’s because of a type of carb called resistant starch. Resistant starch isn’t like regular starch. It acts more like fiber in your body. Instead of getting fully digested, it feeds the good bacteria in your gut, helps you stay full longer, and may even help keep your blood sugar steady. And you’re likely already eating it without even realizing!

Starch That’s Resistant?

Yep, not all starch is created equal. Most starches break down quickly into sugar, giving you that familiar energy spike (and crash). But resistant starch? It “resists” digestion. Instead of being broken down like other carbs, it travels intact to your colon, where it serves as fuel for your gut bacteria. This fermentation process supports digestive health, promotes satiety, and may help regulate blood sugar.

But how do you actually get it? Some foods have it naturally (green bananas, beans, oats), while others develop it after cooking and cooling (rice, potatoes, pasta). Heat changes the structure, turning them into gut-friendly fuel. Ever notice how reheated pasta doesn’t spike your blood sugar as much? That’s resistant starch.

Easy Ways to Eat More Resistant Starch

You don’t need fancy ingredients to incorporate resistant starch into your diet. Just a little planning, and leftovers. Here are some simple tweaks to your routine:

1. Cooled Potatoes for Better Digestion

Mashed potatoes are great, but if you let them chill overnight, they become a gut-health powerhouse. Try a creamy potato salad with Greek yogurt, mustard, and herbs. Or roast potatoes, refrigerate them, then toss them into a lunch bowl with chicken and veggies. They’ll keep you full for hours.

2. Maximize Your Rice

Next time you make rice, cook extra and stash it in the fridge. Cold rice is perfect for a chilled rice salad with cucumbers, tomatoes, and lemon dressing. Sushi rice also counts. So yes, sushi lovers, you’re already winning.

3. Pasta’s Resistant Starch Bonus

Cook pasta al dente, cool it, then use it in a pasta salad with pesto, roasted veggies, and chickpeas. The texture holds up, and your gut gets the benefits. Even reheating it lightly keeps some of that resistant starch intact.

4. Green Bananas in Smoothies

Green bananas are packed with resistant starch, but they’re not exactly snack material. Instead, blend one into a peanut butter smoothie with almond milk and cinnamon. You won’t taste the banana, but your gut will thank you.

Why Try?

Resistant starch offers three key benefits worth considering. First, it supports digestive health by feeding good gut bacteria, which can help reduce bloating and promote regularity. Second, its unique digestive properties help you feel full longer, naturally curbing between-meal cravings. Third, unlike refined carbohydrates, resistant starch provides steady energy without causing blood sugar spikes, which is good for metabolic health.

Here’s the best part. You don’t have to overhaul your diet. Just tweak what you’re already doing. Make extra rice. Chill your potatoes. Toss that pasta salad together tonight instead of cooking fresh tomorrow.

Resistant starch isn’t some miracle pill. It’s just smart eating. And the best part? It’s easy, cheap, and hiding in foods you already love. So next time you’re meal prepping, think ahead. Cook once, eat twice, and let your gut reap the rewards.

EXERCISE 🏋️‍♂️

Knees-Over-Toes Squats: The "Wrong" Move That’s Actually Right

You’ve probably heard it a hundred times: “Keep your knees behind your toes when you squat.” It’s one of those gym mantras that gets repeated like it’s etched in stone. But what if that advice is as outdated as a cassette tape (ask your parents)?

Meet the knees-over-toes squat. A movement that looks “wrong” at first glance, but for many, it’s the key to stronger, more mobile knees. So why the disconnect? And should you be doing it?

The Myth of the "Dangerous" Knee Position

The idea that knees should never go past the toes comes from an old-school belief that it puts too much stress on the joint. And sure, if you’re loading up a barbell with terrible form, forcing your knees forward might cause problems. But in everyday life, like walking upstairs, getting up from a chair, or catching yourself mid-fall, your knees naturally move past your toes.

Research shows that moderate forward knee travel isn’t inherently harmful. In fact, restricting it can shift stress to the hips and lower back, creating new issues. The real problem isn’t the knee position itself, it’s whether your body is prepared for it.

Why Knees-Over-Toes Can Be Beneficial

When done correctly, allowing your knees to move forward in a squat:

Improves mobility – Your ankles, knees, and hips work together more efficiently.
Builds balanced strength – Instead of overloading the hips, the quads and knees share the load.
Mimics real-life movement – Sports, climbing, and even daily tasks often require full knee range.

Think of it like this: If you only ever bend a hinge halfway, it’ll get stiff and weak over time. But if you use its full range, it stays smooth and functional.

How to Do It Safely

If you’ve spent years avoiding knees-over-toes, jumping straight into deep forward squats could be a shock. Here’s how to ease into it:

Start with bodyweight – Practice slow, controlled squats, letting your knees travel forward slightly.
Elevate your heels – A small wedge or weight plate under your heels reduces ankle strain.
Use partial range at first – Only go as low as feels comfortable, then gradually increase depth.
Strengthen supporting muscles – Work on calf, quad, and hip mobility to handle the movement better.

When to Be Cautious

If you have existing knee pain or injuries, forcing a knees-forward squat could make things worse. Listen to your body. Discomfort from new movement is normal, but sharp pain means stop.

Give It a Shot

Next time you do your squats, experiment. Let your knees travel forward a bit. Just enough to feel control, not strain. Play with tempo. Notice how your body responds. It might feel weird at first, but weird doesn’t mean wrong. Your knees are designed to bend. Maybe it’s time you let them.

BIOHACKING⚡

Cold Plunge Timing: When (and How Long) to Take the Icy Plunge

You’ve probably heard about cold plunges from athletes, biohackers, or that one friend who swears by them (including me). But if you’re new to this, the biggest question isn’t just whether to do it, but when and for how long. Get the timing right, and it can boost recovery, energy, and focus. Get it wrong, and you’re just enduring unnecessary discomfort.

So, what’s the best approach? Let’s keep it simple.

How Long Should You Stay In?

Research suggests 2 to 5 minutes is the effective range for most benefits. Anything shorter may not be enough, and longer isn’t necessarily better. Cold exposure triggers physiological responses, like reduced inflammation and improved circulation, that kick in within this window. Staying in much longer can stress your system without adding real upside.

If you’re just starting, even 30 to 60 seconds is enough. Over time, work your way up as your body adapts. There’s no prize for suffering longer. Consistency matters more than extreme durations.

Morning vs. Evening: Timing Matters

Cold plunges affect your nervous system differently depending on when you do them.

Morning plunges act like a natural stimulant. The shock of cold water increases alertness and can sharpen focus, making it a good way to start the day.
Evening plunges might help some people unwind, but they can also be overstimulating. If you’re sensitive to adrenaline spikes, avoid them too close to bedtime.

Experiment to see what works for you. If you feel energized after a cold plunge, mornings are likely the better choice.

Before or After a Workout?

Pre-workout: A brief cold plunge (1-2 minutes) can heighten focus and reduce muscle stiffness. But too long can dull your reflexes, so keep it short.
Post-workout: Cold exposure helps with recovery by reducing inflammation. However, if muscle growth is your priority, limit sessions to 5 minutes max. Longer exposure may interfere with hypertrophy.

Listen to Your Body

There’s no universal rule. Some people live for daily cold plunges, Others do better with just a few sessions a week. Pay attention to how you feel:

Are you recovering well?
Do you feel energized or drained afterward?
Is it improving your sleep or disrupting it?

Adjust based on your response, not someone else’s routine.

Final Thought

The best cold plunge routine is the one you can sustain. Start small, track how it affects you, and tweak as needed. Whether it’s 30 seconds or 5 minutes, the key is consistency, not extremes.

Now, go try it. And yes, it’s okay if you curse a little on the way in.

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