"Anything Meds Can Do, You Can Do Better" Part 10 of 12 - Gut Dysbiosis

Gut Dysbiosis and Type 2 Diabetes: A Simple Guide to a Happy Gut

Richie and Amber break down Gut Dysbiosis, why your gut bugs matter for insulin resistance, and how simple foods can help. Learn easy wins, fun “Healthy Gut Bingo,” and what to eat this week.

Episode summary

Type 2 diabetes is driven by insulin resistance. One big, hidden driver is your gut. In this episode, Richie and Amber explain Gut Dysbiosis in plain words. We talk about “good bugs,” “bad bugs,” leaky gut, and what that means for blood sugar. You’ll learn how your gut bacteria make short‑chain fatty acids (SCFAs) that lower inflammation and help insulin work better. You’ll also get a grocery list to feed your good bugs.

We keep it real, simple, and a little funny. Yes, we even talk about fecal transplants. Yes, Richie asks about being a “donor.” And yes—leeks prevent leaks.

What we cover

• What a healthy gut looks like
• What Gut Dysbiosis is and why it matters
• Leaky gut, inflammation, and insulin resistance
• GLP‑1, SCFAs, and your gut lining
• How meds like metformin and GLP‑1 RAs fit in
• Foods that feed the “good guys”
• Why food diversity is key
• A simple weekly plan you can start today

Key takeaways

• Gut Dysbiosis = an imbalance of gut bacteria. Too few “good guys,” too many “troublemakers.”
• A healthy gut makes SCFAs (like butyrate) that calm inflammation, protect the gut lining, and help insulin work.
• Leaky gut lets toxins (like LPS) into the blood. That sparks chronic inflammation and blocks insulin signals.
• Dysbiosis can lower GLP‑1, raise insulin resistance, push fat storage, and worsen blood sugar.
• Food is powerful. Feed your good bugs with fiber, polyphenols, resistant starch, and fermented foods.
• Diversity matters. More plant variety = more microbe diversity = better gut health.
• Move your body daily. Activity also helps a healthy microbiome.

Healthy gut 101

• Your gut is home to trillions of microbes. They help with digestion, immunity, and metabolism.
• Good bugs digest fiber and make SCFAs: butyrate, acetate, propionate.
• These SCFAs reduce inflammation, support the gut barrier, and improve insulin sensitivity.
• Certain stars:
  • Akkermansia muciniphila: supports the gut lining (barrier).
  • Roseburia intestinalis: makes butyrate; helps glucose uptake.
  • Some Bacteroidetes species are linked to leanness and better insulin sensitivity.

What is Gut Dysbiosis?

• An imbalance of gut microbes. Not enough beneficial ones. Too many harmful ones.
• Drivers: poor diet, low fiber, low plant variety, high added sugar, frequent antibiotics, chronic stress, low activity.
• Effects:
  • Leaky gut: toxins slip into blood.
  • Inflammation rises and blocks insulin signaling.
  • GLP‑1 drops. Blood sugar rises. Fat storage goes up.
  • Over time, this can tie into kidney, nerve, and vessel issues.

Leaky gut, simply

• Your gut lining should be tight. It should keep gut stuff in the gut.
• With leaky gut, tiny gaps open. Toxins like LPS get into your blood.
• Your immune system reacts. Inflammation grows.
• Inflammation makes insulin’s job harder. That pushes insulin resistance.

Meds and tools we mention

• Metformin: May help the gut microbiota balance. It can still cause tummy issues for some people.
• GLP‑1 receptor agonists: Mimic the hormone that dysbiosis can lower. They can help insulin work and slow stomach emptying.
• Antibiotics: Can wipe out good and bad bugs. Use only when needed.
• Tests and transplants:
  • Stool tests exist, but use and access vary.
  • Fecal microbiota transplant (FMT) can help some gut conditions. It is not a DIY side hustle, Richie.

Eat to beat Gut Dysbiosis

We want foods that feed the right microbes, make SCFAs, and protect the gut lining. Aim for plants, fiber, polyphenols, resistant starch, and fermented foods.

Polyphenol‑rich foods (support Akkermansia and insulin sensitivity)

• Cranberries
• Pomegranate
• Red/purple grapes
• Green tea
• Blueberries
• Cocoa powder or dark cocoa (not candy bars)

Inulin‑rich prebiotics (gut barrier support)

• Garlic
• Onions
• Asparagus
• Leeks (“leeks prevent leaks!”)
• Artichokes

Resistant starch and beta‑glucans (support Roseburia; more butyrate)

• Potatoes and sweet potatoes
• Green bananas (very little to no yellow)
• Steel‑cut oats
• Old‑fashioned oats
• Barley

Fermented foods (boost Lactobacillus strains and diversity)

• Sauerkraut (L. plantarum)
• Kimchi (L. plantarum)
• Kefir (L. casei)
• Y