Another Resistant Starch and Intense Exercise

Diabetics have a problem, intense exercise is beneficial to the mind and body.  Intense exercise usually spikes blood sugars.  Does resistant starch affect intense exercise blood sugars?

  • This post could confirm earlier experiments with intense exercise and resistant starch.
  • Resistant Starch (using Raw Potato Starch) has had beneficial affects generally.


For those that are insulin dependent and who attempt to monitor and maintain normal blood sugars, this is particularly troublesome. If you don’t know what Resistant Starch is… please click here, “Resistant Starch and Diabetes“. In this post, “Resistant Starch and Diabetes Q & A” I mentioned that the main reasons I wanted to try resistant starch from a personal perspective.

Bob's Red Mill Potato Starch
Bob’s Red Mill Potato Starch


I wrote the quote belove on 1/2/14.  I had  injuries that finally cleared up enough so that I could test this with resistant starch (Bob’s Red Mill Potato Starch).


“Too, when I exercise intensely sometimes my blood sugar levels will rise into the 130-140 mg/dl ranges.”


Intense Exercise and Resistant Starch

On 1/6/14 I exercised intensely doing Maximum Push Ups in (5) mins and Maximum Kettlebell Swings in (5) mins.

Having been on (4) TBS of Potato Starch daily since 11/22/13 I was anxious to see the results.

Here are the results Pre-Exercise, 1 hour post and 2 hours post.

 95 141 96 2


On the plus side… my blood sugar did spike… just like before but my body did it’s job, returning to ‘normal ranges’ within two hours.

On the negative side... this was essentially the same numbers I had experienced in the past.  I’d be lying if I said I was not disappointed.

Then it ‘hit me’ … I had not taken ANY potato starch before the workout.

I know it sounds crazy… right?  How can ingesting something affect blood sugars… that are not a result of foods consumed?

Still … I decided to test it again today 1/8/14 … two days after this test.


Another Experiment

Today I consumed my usual breakfast and lunch … a couple of coffees infused with butter and coconut oil.

(the same as previous experiment)

Then, about 30 minutes before exercising intensely I … consumed (4) TBS of Potato Starch in cool coffee.

I posted about it on social media sites… answered a few questions and then… I GOT BUSY WORKING! :)

Same as before except I did a few more of each exercise… I did maximum push ups and maximum kettlebell swings for (5) minutes each. I believe it’s important to note that this exercise set was even more intense by a few reps than before.

Point Being: I did not work out less intensely. :)

Honestly… I was stunned!!! I could NOT believe it.   I mentioned to some that I expected little change…

Below are my Pre, Post 1 hr and Post 2 hr blood sugar readings!!!






If you struggle with blood sugar control, if you struggle with insulin resistance or glucose processing… why the hell are you not trying this for yourself? … I would, if I were you. :)

Take Home Message

Our gut bacteria is so extremely important to our health… the medical industry, research scientists, ALL  are discovering just how important gut health is to our mental and physical well being.  In my opinion it’s an important supplement for non-diabetics as well.

AT THE VERY LEAST  Resistant Starch (Bob’s Red Mill Potato Starch) is an inexpensive prebiotic that benefits the lower gut.

At the most, I’ve seen it improve insulin resistance, improve ‘glucose processing’ and blunt the blood glucose effect of foods.

Now.. I’ve witnessed it apparently blunt a blood glucose spike from intense exercise.

Of course I will continue to experiment, with exercise as well as with other foods…

The point is … why aren’t you?

Peace and happiness to all.


PS: As always, I must thank Richard Nikoley and for pushing and pulling me into this series of experiments. I said, “If it helps one person it will be worth it” …. I know it’s helped many and now… I can say it’s helped ME!


6 thoughts on “Another Resistant Starch and Intense Exercise”

  1. Hi Steve,
    Funny you should be doing this when I’d just started rummaging around looking for papers on exercise + RS. I found this sports drink that looks pretty much like RS to me:

    Can’t help but think they have jumped to the wrong conclusion on this page:

    They think it is inducing a higher rate of lipolysis but surely it is just the microbes busy converting the starch to SCFA?

    I am pretty surprised that you had such an effect consuming it so close to exercise, do you think drinking it with the coffee made it clear the stomach very quickly?

    1. Mike I honestly have NO idea. I’m going to duplicate the experiment soon.

      I have read how the gut bacteria has been called our ‘2nd nervous system’ or even ‘2nd brain’.

      I’ll run both experiments again and see if they confirm.

      Ciao. :)

  2. Steve, I copied you experiment. Because I also have often a liver dump during exercise. I wanted to see if RS also would make the difference for me. My report !

    Sports experiment, ,á la Steve Cooksey!
    This morning FBG 3.8 ( 68 ) 9.00 AM Breakfast: 2 cups of coffee with cream, half wafer (Almond flour, coconut flour 4 gr 4gr, half egg) 1 tablespoon coconut oil, and teaspoon of honey, Yes, Yes!

    10: 30 am BS 6.9 ( 124 )
    2 tablespoons AZM
    11.00 AM, Sports, 10 min treadmill, 35 min weightlifting, different, arms, chest, back etc. 10 min squat for the legs, 5 min bike, with 3 x 20 sec. Hitt

    12.06 AM BS 7.8 ( 140 ) !!!!
    (no liver dump, I usually does, sometimes so much so that I stop prematurely, because it is a kind of hypo feeling like at low BS. At measure is it high instead of low, 10/180, 11/196 or 12/216)
    1.00 PM BS 7.8 ( 140 )
    2..00 PM BS 5.4 ( 96 )

    Not as good as you, but for me a huge boost. Thanks for your good example. And of course also for sharing. Love Mariet

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