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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.

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 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

• 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.

• 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.

• 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.

• 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.

• 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.

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)
• Yogurt with live cultures (watch added sugar)
• Sourdough (L. fermentum)
• Fermented olives (harder to find, but a plus)

Omega‑3 plant sources (support a calm immune system)

• Chia seeds
• Flax seeds
• Walnuts

Diverse fiber sources (help Bacteroides fragilis and balance the immune system)

• Many colors of fruits and veggies
• Many kinds of whole grains and beans
• Dark leafy greens (kale, turnip greens)

Eating the same thing every day feeds only a few bugs. Different plants feed different microbes. More plant variety = more microbe diversity. That brings:

• Better gut lining
• More SCFAs
• Lower inflammation
• Better insulin sensitivity

Tip: Think “dietary bingo.” Try to reach 30 different plants in a week. That includes fruits, veggies, beans, whole grains, nuts, seeds, herbs, and spices.

Pick 1–2 ideas per day. Mix and match. Keep it simple.

Day 1

• Breakfast: Plain yogurt + blueberries + ground flax
• Add green tea

Day 2

• Lunch: Barley or steel‑cut oats salad with cherry tomatoes, onions, and parsley
• Side: Sauerkraut

Day 3

• Snack: Green banana slices with peanut butter
• Dinner: Roasted sweet potatoes + garlic and leeks

Day 4

• Breakfast: Overnight oats with cocoa powder and strawberries
• Drink: Water or unsweet tea

Day 5

• Lunch: Kale salad with walnuts, grapes, and olive oil
• Side: Kimchi

Day 6

• Dinner: Bean chili with onions, garlic, and spices
• Dessert: Pomegranate arils

Day 7

• Breakfast: Kefir smoothie with cranberries
• Walk: 20–30 minutes after a meal

Move daily. Even a short walk after meals helps.

• “Leeks prevent leaks.”
• “Healthy Gut Bingo” is live at TheDiabetesPodcast.net.
• Richie asks about becoming a fecal transplant donor. Amber is…not sold.

• 00:00 — Welcome and why the gut matters in type 2 diabetes
• 01:30 — Healthy gut basics and SCFAs
• 03:00 — GLP‑1, insulin sensitivity, and the gut lining
• 04:30 — What is Gut Dysbiosis?
• 05:30 — Leaky gut and inflammation explained
• 09:30 — Why this adds up over years
• 10:30 — Dysbiosis, GLP‑1 drop, and insulin resistance
• 11:00 — Metformin, GLP‑1 RAs, and antibiotics
• 13:00 — Prebiotics, probiotics, and food vs. pills
• 16:00 — Firmicutes, Bacteroidetes, and what to encourage
• 18:00 — What to eat: polyphenols, inulin, resistant starch
• 21:00 — Fermented foods and sugar cautions
• 24:00 — Diverse fibers, grains, and plant variety
• 29:00 — Simple action steps and movement
• 30:00 — Healthy Gut Bingo + free download

• 2022 research suggests Dysbiosis contributes to insulin resistance and ties into diabetes complications (kidney, nerve, and vascular).
• Metformin may help gut microbiota balance; it can still cause GI side effects.
• GLP‑1 receptor agonists help mimic hormone signals that can be low in Dysbiosis.
• Antibiotics can wipe out good and bad bugs.

Download the free Healthy Gut Bingo at here. Aim to hit more plant squares each week. If you got 10 last week, shoot for 11 this week. Small steps win.

Disclaimer:

The information in this podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

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