Two fundamentals worth revisiting

From the blog · Adam Stetzer

Some things don't go out of date. This week we're going back to two pieces that hold up well: what resistant starch actually does inside your gut, and why a short walk after eating is one of the more quietly effective habits in the research.

Resistant Starch: The Carb That Feeds Your Gut Bacteria Instead of Your Blood Sugar

Resistant starch passes through the small intestine intact and reaches the colon, where gut bacteria ferment it into butyrate and other short-chain fatty acids — these contribute roughly 10% of daily human energy needs drawn from the colon, not the bloodstream.

Walk 10 Minutes After Eating: The Simple Habit That Actually Moves the Needle on Blood Sugar

A 2025 Ritsumeikan University study found that a 10-minute walk immediately after eating dropped peak blood glucose from 181.9 mg/dL to 164.3 mg/dL — matching the results of a 30-minute walk that started later.

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