Here are some things I have been trying. To me, it seems there is a loss of microbial function for many people that is contributing to metabolic disfunction. Prebiotics and synbiotics can be used in combination with diet to combat dysbiotic microbiomes in obese individuals [1]. Obesogenic memory is mediated by dysbiotic strains of bacteria, and oral bacteria play a role (you can get oral probiotics and they're more likely to be persistent after a cleaning when the biofilm has been removed).

Evivo with 2'FL from Layer Origins, a synbiotic prebiotic for this strain. My code is EVIVO-1075 if you want 15% off. It's been successfully engrafted in adults [2] and improving acetate, lactate, and butyrate (byproducts of breaking down the HMO) seems to be correlated with better diabetes outcomes, less inflammation and potential appetite modulation [3]. Bifidobacteria have potential to be protective against T2D [4].

Akkermansia muciniphila with a Layer Origins Super Reds [5, 6]. It's a chicken and egg problem, but reduced Akkermansia muciniphila is associated with obesity and supplementation seems to improve metabolic disorder, but research is limited.

Omega-3 and more poly and mono unsaturated fats [7]. Omega-3 reduced all-cause and cause-specific mortality in diabetes patients [8]. I was vegetarian for a long time and avoided saturated fat, then started eating more when I got into Weston A. Price and started keto and continued to eat moderate fat when not doing a low carb diet. Long term, I've had issues with satiety and discipline even with keto, while a diet with grains helps me feel fuller longer. My sibling did 23 and me and found out they have variation on alleles associated with higher weight with increased saturated fat consumption, which has made me reconsider what kinds of fats I consume [9].

Inositol and COQ10 [10]. Peter Langsjoen, who pioneered the research on ubiquinol, has said he has the healthiest cardiology patients and attributed it to ubiquinol. You need a dose high enough to maintain a certain blood serum level and ubiquinol is water soluble where cheaper ubiquinone is less readily absorbed.

Gluten can be inflammatory for people, and I found this talk helpful for understanding more about leaky gut and dysfunction: https://www.youtube.com/watch?v=evQAzGaW1JU. Emulsifiers have been shown to alter microbiota composition, so less processed foods is probably wise [11]. Dishwasher pods and rinse aids contain alcohol ethoxylates that can disrupt the microbiome but you can find ones that clean decently without them.

1. https://bnrc.springeropen.com/articles/10.1186/s42269-023-01...

2. https://www.cell.com/cell-host-microbe/pdfExtended/S1931-312...

3. https://www.science.org/doi/10.1126/science.aao5774

4. https://www.thelancet.com/journals/ebiom/article/PIIS2352-39...

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310354/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856456/

7. https://www.mdpi.com/2075-1729/13/6/1322

8. https://link.springer.com/article/10.1007/s00592-022-02003-w

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214897/

10. https://www.thelancet.com/journals/eclinm/article/PIIS2589-5...

11. https://www.sciencedaily.com/releases/2015/02/150225132105.h...