Supplements & Natural Agents for GLP-1 Support - Pt - 6 of 8

Aug 25 • Give Advice

Most Effective (Strong Evidence)

Resistant Starches (foods: green bananas, cooked & cooled potatoes/rice, legumes, oats)

Mechanism: Fermented by gut bacteria → produces SCFAs (butyrate, propionate) → stimulates GLP-1 release.

Effectiveness: Strong human evidence; one of the best natural ways to raise GLP-1.

Can I make a big batch (meal prep for the week) and re-heat it? Yes, even better!

The resistant starch stays intact even if you reheat the potatoes or rice, as long as they’ve been cooled down first.

Here’s why -

When you cook starches (like rice, potatoes, pasta), the starch granules gelatinize and become highly digestible.

When you cool them, some of that starch retrogrades (re-crystallizes) into a form your digestive enzymes can’t break down — this is resistant starch (RS3).

Once it’s retrograded, reheating doesn’t reverse it — the resistant starch is stable.
Each cook-cool cycle can actually increase resistant starch further (e.g., cook, chill, reheat, chill again).

Cooked white rice (fresh) → almost no resistant starch.
Rice cooked → cooled overnight in the fridge → resistant starch forms.
If you then warm it back up gently (pot or stir-fry), the resistant starch is still there.

FitnHealthy Forever - Best tips. -

Potatoes: Boil, cool overnight, use in potato salad or reheat for dinner. Non-GMO if possible

Choose organic red, purple, or new potatoes, waxy potatoes rather than russet or instant mashed.

Rice: Cook, refrigerate, use for fried rice or warm side dish. Organic if possible.

Brown rice often higher in arsenic than white (arsenic concentrates in the bran)

Pasta: Cook al dente, chill, then reheat as pasta salad or baked pasta. No Glyphosate sprayed

Traditional wheat strains (like Einkorn and Durum), which have lower gluten content and are easier to digest. Buy Pasta - made in Italy.

Green bananas / plantains: Contain resistant starch naturally (without cooking).
Oats: Overnight oats are naturally high in resistant starch. Organic ONLY

non-organic oats can contain lead, arsenic, cadmium, and other metals, but usually in trace amounts.

The bigger concerns in non-organic oats are glyphosate herbicide residues and cadmium from fertilizers.

Here's a tip - Michale uses bone broth as the "fluid" to cook rice in for extra Collagen building/joint healing" nutrition.

Which food (s) are you going to batch cook - meal prep for the week?

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