Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

Intermittent fasting (or time-restricted feeding) is a method of limiting the time window you eat each day to a consistent number of hours and a consistent time each day. Between 8-10 hours of eating window is considered optimal in humans, which leaves 14-16 hours for your body to fast. This period allows your organs a break from digesting so they can heal. This can reduce leaky gut and improve blood sugar and blood pressure. Early studies showed that genetically identical mice fed the same number of calories became unhealthy when allowed to "free feed" (eat at any time) but lost weight when their feeding hours were restricted. Studies on humans have shown the same response. As a general rule of thumb, stay within a 10-hour eating window for at least 12 weeks to see best results, and stop eating at least 2-3 hours before sleeping. https://drruscio.com/?p=29660 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

In recent times, some types of genetic testing, like both diagnostic and predictive testing, have become more popular. These tests offer the potential to identify whether a current health condition might be affected by your genes, or whether you have a higher likelihood of developing certain conditions. Although these tests can offer some insights—such as whether your genes are processing glutamate well or producing too much or little estrogen—their predictive abilities should still be taken with a grain of salt. The science is still new and the effect of a few genes on an entire body is complex and not entirely understood. Likelihoods and probabilities are not certainties. In many cases, a traditional method of treatment and tailoring based on individual response can still be the best course of action. However, if you are facing a complex health condition, genetic testing may help shed additional light on your case. https://drruscio.com/?p=29658 My book Healthy Gut, Healthy You is finally available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

Mitochondria are organelles, or "small bodies", within your cells responsible for producing adenosine triphosphate (ATP), the energy currency of the body. If mitochondria aren't functioning properly, your cells aren't fed. Some contributors to mitochondrial damage include environmental toxins like Roundup in food, poor diet that includes refined carbohydrates and added sugars, and even too many nutrients overall. The result could be inflammation, and other conditions like diabetes, cardiovascular disease, infertility, or neural degeneration. To restore optimal function, consider a regimen that avoids packaged, processed foods and incorporates polyphenols and heart health supplements. As well, incorporate light exercise and proper breathing. https://drruscio.com/?p=29580 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

A 25,000 person study shows that vitamin D supplementation does not reduce the incidence of cancer or cardiovascular disease versus a placebo. However, sun exposure has been tightly correlated with reduction in certain cancers as well as cardiovascular disease. Aim to get outside for 15 minutes with no sunblock, at least three times a week, to reap these benefits. See Healthy Gut, Healthy You for more specific dosage guidelines and considerations for your specific vitamin D level. https://drruscio.com/?p=29579 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

Sometimes the limbic brain can become stuck in a negative cycle conditioned by trauma or stress. When this happens, mysterious conditions like chronic illness and gut imbalances can take hold in the body. Symptoms can include, but are not limited to, bloating, headaches, and an inability to relax, but also more severe symptoms like chronic fatigue, IBS, inflammation, or chronic pain. To break the cycle and restore homeostasis, extended meditation is highly recommended. As well, an anti-inflammatory diet, restorative sleep, and exercise can help. Guided protocols and tools are available for more severe circumstances. https://drruscio.com/?p=29416 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

The recent DIETFITS study explored how well people would do on a low-carb vs. a low-fat diet, based on genotype or the way they secrete insulin. The results of the study didn't reveal a link with genotype pattern or insulin. But they showed roughly equal weight-loss success for participants on both diets. Notably, the study forbid participants in both diets to eat added sugar or refined grain, and encouraged both groups to eat copious vegetables. More than whether your diet is high-fat or low-fat, it seems that high-quality whole foods are a critical factor in healthy weight loss. https://drruscio.com/?p=29414 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

The GA-map test looks for signs of gut dysbiosis (or imbalance of your gut microbiome). This test is closest, clinically, to mapping the gut microbiota. European researchers sequenced the gut bacteria from healthy individuals and bacterial profiles from individuals with IBS and IBD. Then they compared the two, identifying bacterial "targets" that varied between healthy and IBS/IBD populations. If you were to take the test, you could get a dysbiosis index (or rating) from one to five, indicating how healthy or out of balance your gut was. One study used the GA-map to analyze the effects of diet on the microbiota. They noted that the low FODMAP diet markedly impacts the microbiome. In the future, your functional medicine doctor might use your dysbiosis index score to assess what treatments or diets to recommend. In the present, following a gut health algorithm and looking for symptomatic improvement is still a great option. https://drruscio.com/?p=29065 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

A handful of studies studying the effects of probiotics may be taken out of context. One study on Align probiotic (a Bifidobacterium infantis strain) showed that a few healthy people who took it for several weeks tested positive for methane on a SIBO lactulose breath test. No significant change in symptoms was noted, most likely indicating only that the probiotics had transiently built up in their digestive systems. The vast majority of evidence indicates that probiotics crowd out harmful bacteria without colonizing your gut. They are worth seriously considering to fight SIBO, fungal overgrowth, and leaky gut, and lessen many digestive symptoms. https://drruscio.com/?p=29064 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

The thoughts we have can help shape our health and even our career success. Running one's own business can be a rollercoaster. It can also teach important life lessons about values, beliefs, and persistence. Having (or adopting) a growth mindset can be a key element of learning and ultimately succeeding. Consider the impact of your identity and use your drives to your advantage. Tap into virtual mentors. Everyone's entrepreneurial journey is different, but you may learn useful lessons about what it takes—especially in the health field—in today's podcast. https://drruscio.com/?p=29050 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources

A diagnosis of Alzheimer's disease (or similar degenerative neurological conditions) is devastating, as so far no cure exists. However, recent studies into the condition show that the amyloid plaque responsible for Alzheimer's symptoms may form as a protective mechanism against other threats to the body. Promising research into the disease shows the possibility of prevention and even reversal of cognitive decline. There may be multiple risk factors for Alzheimer's, such as chronic inflammation, chronic infections, tick-borne illnesses, the presence of the ApoE4 gene, mold or heavy metals toxicity, hormone changes, and others. Getting a "cognoscopy" at age 45 could give early warning indicators. Prevention protocols may vary widely amongst individuals. Some foundational tips include inducing mild ketosis, sleeping well, reducing stress, exercising, and treating underlying conditions. https://drruscio.com/?p=29048 My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook/ Looking for more? Check out https://drruscio.com/resources