Fitness & Nutrition

Interesting post I’ve just found on X about cooking pasta ✌🏽

Here’s how to slash sugar spikes from pasta and make it healthier.

Scientists discover that cooling cooked pasta for 24 hours transforms its starch into a gut-friendly fiber that slashes blood sugar spikes.

When you cook pasta and then cool it for at least 24 hours, the starch molecules undergo a process called retrogradation. This molecular reorganization transforms digestible starch into "resistant starch," which functions more like fiber than a simple carbohydrate. Instead of being rapidly absorbed in the small intestine and causing a sharp rise in glucose, it travels to the large intestine where it feeds beneficial gut bacteria as a powerful prebiotic. This simple kitchen hack not only supports a healthy microbiome but also encourages the production of short-chain fatty acids that help reduce internal inflammation.

Beyond gut health, this transformation provides a significant advantage for metabolic wellness by slowing sugar absorption and improving insulin response. Perhaps most surprisingly, these health benefits remain largely intact even if you choose to reheat the pasta before eating. By simply planning ahead and refrigerating your noodles overnight, you can effectively lower the caloric impact of your meal while maintaining more stable energy levels throughout the day. This game-changing strategy allows you to enjoy favorite comfort foods while prioritizing long-term health and better blood sugar control.

Source: Bullen, A. (2022). Is Reheated Pasta Actually Better for You? Cleveland Clinic Health Essentials.

My Daily Home Fitness Routine

I was very active in my youth. Played a lot of sports etc but going into adulthood I let that side of my life slip. Since consciously wanting to sort my health out I’ve found a nice morning routine that sets me up for the day ahead .

Usually around 20 mins after waking up I put some calming frequencies on and drink a glass of water and start some light stretches. Then once warmed up I start on some tougher stretch work on my legs and arms.

Once I’m fully warmed up I like to do multiple sets of press ups, sit ups and some muscle resistance work with stretch / resistance bands. Depending on what I’ve got on in the day this can last from 20 minutes to an hour.

I do more weight work from time to time in my garage gym. But I put no pressure on that if I’m tired or have too much on as I know I’ve started my day right with my morning routine.

What’s your fitness routine ? Home or gym? Let me know 💪🏽