How one gut bug can bring all your numbers down

Insulin resistance. You’ve probably heard of it. But if you don’t have diabetes or prediabetes, you may not think it’s something you need to worry about. Here’s why you’re wrong…

Aging is one of the causes of insulin resistance. And none of us are immune to aging, yet.

Though those with the money and clout, like Jeff Bezos and Mark Zuckerberg, are funding such efforts, most of us won’t be able to afford their drugs. And would you really want to choose between the blue pill or the red pill?

But, insulin resistance is something you can take into your own hands…

In case you need a refresher, insulin resistance occurs when your body’s cells stop responding to insulin, the hormone that regulates blood sugar. Insulin resistance is the first stop on the dangerous road to diabetes. But it also sets you up for obesity, inflammation, weak immunity and frailty.

Basically, insulin resistance can make all your worst aging nightmares come true. So, how do you stop insulin resistance from stealing your health, youth and vigor?

Well, a new study shows the best way to battle insulin resistance is a certain strain of healthy bacteria —  Akkermansia muciniphila.

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The dangerous domino effect that leads to insulin resistance

A study published in the journal Science Translational Medicine made some alarming discoveries about aging and insulin resistance in mice and monkeys…

Researchers found that as mice and monkeys get older, their intestinal wall becomes more permeable. The same thing happens to humans, by the way. It’s called leaky gut.

This permeability allows harmful stuff like bad bacteria to seep through into other parts of the body, leading to inflammation.

It also causes a decrease in butyrate, a fatty acid the gut creates when it digests certain foods. Butyrate contributes to gut health, so having less is bad.

The decline in butyrate leads to a decrease in the bacteria Akkermansia muciniphila in the gut too. All this combined triggers insulin resistance.

But here’s the good news…

Giving elderly mice and monkeys more Akkermansia muciniphila reversed this unfortunate sequence of events — even insulin resistance.

Previous research on this beneficial strain of bacteria shows that it probably has a similar effect on humans too. One study conducted on 49 people found that people with more Akkermansia muciniphila in their guts have smaller waistlines, lower blood sugar, better insulin sensitivity and lower cholesterol levels.

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Filling your gut with Akkermansia muciniphila

So, how do you get your hands on some Akkermansia muciniphila?

The bad news is you won’t find it in your yogurt or a probiotic supplement.

It is, however, found naturally in your gut. And there are foods you can eat to increase your supply. Research shows, for example, that eating a high-fiber diet increases the amount of Akkermansia muciniphila in your gut. So, eat plenty of high-fiber foods, like:

• Grapes
• Blueberries
• Raspberries
• Pear
• Apple
• Banana
• Orange
• Strawberries
• Green peas
• Broccoli
• Turnip greens
• Brussels sprouts
• Potato
• Sweet corn
• Cauliflower
• Carrot
• Whole wheat
• Quinoa
• Oats
• Brown rice
• Barley
• Bran
• Chicory root
• Lentils
• Black beans
• Split peas
• Chia seeds
• Almonds
• Pistachios
• Sunflower kernels

Some of the foods above are especially helpful because of their fiber type: inulin. A recent study found that Akkermansia muciniphila significantly increases in the gut microbiota after inulin supplementation.

You should also know that high-fat diets decrease the amount of Akkermansia muciniphila in your gut. So, keep your fat intake balanced to keep this healthy strain of bacteria around and insulin resistance away.

Sources:

1. A gut bacterium as a fountain of youth? Well, let’s start with reversing insulin resistance — Orlando Sentinel
2. Commensal bacteria contribute to insulin resistance in aging by activating innate B1a cells — Science Translational Medicine
3. Gut Bug Slims Waistlines, Improves Blood Sugar — Endocrine Web
4. Insulin Resistance & Prediabetes — National Institute of Diabetes and Digestive and Kidney Diseases
5. Chart of high-fiber foods — Mayo Clinic