Dr. Michael Ruscio

Dr. Michael Ruscio

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What is a hydrogen breath test, and how can it help you figure out if you have SIBO? Salvo Health Clinical Advisory Board Member and leading researcher in IBS and SIBO Mark Pimentel, MD explains how to take and understand the results of the SIBO breath test with Dr. Michael Ruscio.
If you're stressed out, tired and losing energy - this video is for you. Here are 2 proven steps you can take daily to get better sleep, lower your stress and live longer. Are you doing these two things already? If not, try them out! Dr. Michael Ruscio
This podcast episode via Dr. Michael Ruscio covers a wide range of research topics, inviting you to learn about the potential connections between:

Iodine deficiency and hypothyroidism
Vitamin D and erectile dysfunction
Sleep apnea and anxiety, and depression
Subclinical hypothyroidism and bone health
Low carb diets and kidney disease
Omega 3s and blood pressure
Mould exposure and fatigue
New research just came out about using probiotics for SIBO & constipation. Watch this video to find out what the new research says. Dr. Michael Ruscio
Taking a sauna can be a relaxing thing to do, but it’s also an ancient practice used in many cultures for purification, detoxifying, and healing.

Nowadays, sauna bathing for medical reasons is coming into its own again as more science emerges to back it as a wellness practice. Infrared saunas in particular have been growing in popularity, especially in the functional medicine community.

So what are the benefits of infrared saunas? Do they really work? And how do they differ from the more traditional Finnish type? Dr. Michael Ruscio
Probiotic drinks like fermented milk and fruit and vegetable juices are beverages that contain live cultures (aka beneficial strains of bacteria). These beverages have been shown to improve gut microbiome balance, constipation, and diarrhea, as well as improve metabolic (insulin, blood sugar, and weight) and cardiovascular (cholesterol) parameters. But how do they compare to supplements or probiotic foods? Dr. Michael Ruscio
Think of myofunctional therapy as physical therapy, but only focusing on mouth, tongue, and face muscles. Sarah Hornsby, RDH, Myofunctional Therapist — a registered dental hygienist and orofacial myofunctional therapist — explains how muscular imbalances in these areas may result in breathing problems, which greatly impact our sleep quality, cognitive function, joint health, and energy levels.

In the podcast via Dr. Michael Ruscio, she offers a simple 30-second assessment you can do to determine if you’re sleeping efficiently throughout the night, along with tips on how to improve your breathing for better health. Listen in now.
If you're stressed out, tired and losing energy - this video is for you. Here are 2 proven steps you can take daily to get better sleep, lower your stress and live longer. Are you doing these two things already? If not, try them out! Dr. Michael Ruscio
If you’ve been searching for gut-healing remedies online, you’ve likely come across many options. On today’s podcast, Dr. Michael Ruscio runs through a couple of studies that feature some that may look familiar to you:

F***l microbiota transplant
Cognitive behavioural therapy (CBT)
Butyrate
Probiotics
And the low FODMAP diet

Listening to the episode can help you follow the science and make better-informed decisions about finding relief for IBS, SIBO, acid reflux, dysbiosis, and other gut-related conditions.
Endometriosis bloating, sometimes referred to as “endo belly,” is an underrecognized symptom of endometriosis—a chronic inflammatory disease where tissue similar to the lining of the uterus implants outside of the uterus.

Endo-belly, along with IBS symptoms and other gut health challenges, can occur in all forms of endometriosis and may be easier to manage than you think. Dr. Michael Ruscio
While Lyme disease is the most common tick-transmitted bacterial infection in the United States, and probably Canada, it can present with uncommon symptoms, especially in chronic cases, making it “the great imitator”. Dr. Michael Ruscio
The connection between the gut and brain is powerful and often not realized by the general public. When Dr. Aleksandra Gioe faced severe anxiety, she tried natural solutions like chamomile tea and holy basil. But these supplements didn’t address the more profound roots of her condition: gut inflammation. She also suffered from bloating and chronic hives but didn’t link these with her anxiety. After just beginning the protocol from Healthy Gut, Healthy You, most notably the low FODMAP diet and probiotic protocol, she has seen an 80% reduction in all of her symptoms. Other patients have seen a reduction in symptoms like brain fog and depression from treating their gut dysbiosis. Dr. Michael Ruscio
Polyphenols are found in a variety of foods you may already be eating. But what do they do exactly? Found in plants, polyphenols defend against oxidative stress and can play a key role in preventing a wide range of chronic diseases.

Keep reading to learn about polyphenols and their four main benefits for optimal health. Dr. Michael Ruscio
These 10 Vitamin D deficiency symptoms are a telltale sign you may have a Vitamin D deficiency. Why does this matter? Vitamin D is essential for immune system function, mental and physical health, and much more.

Are you Vitamin D deficient? Here are 10 signs you are not getting enough Vitamin D in your diet, along with some ways to fix it! These symptoms may be a sign you should start supplementing and/or adjusting your diet. Dr. Michael Ruscio
Watch out for these 5 SIBO symptoms! In this video, Dr. Michael Ruscio explains what small intestinal bacterial overgrowth is, the symptoms to watch out for and SIBO treatments. If you have digestion issues or IBS you could have SIBO. Treating irritable bowel syndrome and leaky gut could help with the non-digestive symptoms from SIBO, like fatigue and brain fog. This video is packed with gut health information, make sure you don't miss it!
Healthy eyes 👀 start with a healthy body.

Check out my recent podcast with Dr. Michael Ruscio to learn all about the healthy foods and healthy habits you need to keep your eyes in tip top shape.

https://drruscio.com/healthy-foods-habits-for-optimal-eye-health/

Get Healthy - and Get Back to Your Life! Dr. Michael Ruscio, DC is a clinician & researcher Serving patients in the U.S. via Zoom.

With his clinical and research teams, Dr. Ruscio, DC scours existing studies to inform his ongoing clinical research, patient care, and guidance for health seekers and fellow clinicians around the world. His primary focus is digestive health and its impact on other facets of health, including energy, sleep, mood, and thyroid function and optimization. Dr. Ruscio’s, DC research has been published i

Colonic Benefits for Gut Health and Colon Hydrotherapy 01/21/2023

Colonic Benefits for Gut Health and Colon Hydrotherapy

Colonics may not provide the health benefits you’ve heard about…

Despite the praise for colonics to:

🙌 Detoxify the gut
🙌 Flush the colon
🙌 Boost the immune system
🙌 Improve a wide variety of digestive and non-digestive symptoms

… the scientific evidence is severely lacking. 🚫

To heal your gut and resolve your symptoms in safer and likely more effective ways, try:

🦠 Introducing probiotics
🥩 Eating a Paleo diet for 2-3 weeks
🍽️ Following a low FODMAP diet if the Paleo diet doesn’t change symptoms

Take a look at what the research says about colonics, enemas, and other colon flushing techniques and how food and gut-healing supplements can boost your health.

Colonic Benefits for Gut Health and Colon Hydrotherapy Interested in colonic benefits for your health? Read on to find out if colon hydrotherapy should be your next step.

Should You Try a Gut Detox? - Dr. Michael Ruscio, DNM, DC 01/20/2023

Should You Try a Gut Detox? - Dr. Michael Ruscio, DNM, DC

Skip the gut detox and do a gut reset

While gut detox formulas in health food stores claim to help:

➡️ Rid your body of toxins
➡️ Create a healthier gut microbiome
➡️ Flush out impurities

… none have been clinically shown to improve stomach pain, bloating, diarrhea, or other digestive symptoms.

A better option for improving gut health and symptoms is a simple gut reset, which:

✅ Gives the gut a rest, allowing it to heal
✅ Reduces bad bacteria
✅ Supports natural detoxification
✅ Decreases the chances of leaky gut syndrome

There are two gut reset options that I find work well for patients at the clinic:

Option 1️⃣: Intermittent fasting with an elimination diet
Option 2️⃣: Short-term elemental diet followed by an elimination diet.

With the help from my article, you can learn how to fast and follow a short-term diet that will help make your gut healthier in the long run.

Give it a read.

Should You Try a Gut Detox? - Dr. Michael Ruscio, DNM, DC Gut detoxes are popular on the shelves of health food stores, but do those protocols actually improve your gut health?

Surprisingly Simple Natural Remedies for Menstrual Cramps 01/18/2023

Surprisingly Simple Natural Remedies for Menstrual Cramps

Menstrual pain and cramps don’t have to rule your life.

They can be remedied naturally with:

🌿 Herbs
🦠 Probiotics
🍣 Healthy fats
🧘🏽‍♀️ Stress reduction techniques
🏃🏿 Daily exercise

Some hormone-balancing supports include:

🌿 Vitex
🌿 Licorice root
🌿 Fennel
🌿 Chamomile
💊 Calcium
💊 Vitamin D
💊 Magnesium
💊 Omega-3 fatty acids
🦠 Probiotics

Read more about what dietary and lifestyle changes can help balance hormones and relieve menstrual symptoms of period pain, bloating, fatigue, and more.

Surprisingly Simple Natural Remedies for Menstrual Cramps Better gut health can improve PMS symptoms. So, natural remedies for menstrual cramps include supplements, dieting, exercise, and stress relief.

How To Fight Fatigue Caused By Food, Thyroid, & More 01/16/2023

How To Fight Fatigue Caused By Food, Thyroid, & More

Tired of fatigue? 🥱🙄
On today’s podcast, several listeners ask what they can do to resolve fatigue caused by:
🙋🏼‍♀️ Eating a meal
🙋🏽 Following a low-carb diet
🙋🏻‍♂️ Taking too many supplements
🙋🏾‍♂️ Lifting weights more than twice a week
🙋🏻‍♀️ And going on thyroid hormone
As I provide answers about these particular scenarios, I also share:
🎙My #1 recommendation to anyone experiencing fatigue
🎙The BEST thing I’ve done to improve my energy
🎙The one thing I thought would improve my energy, but didn’t
Listen to the episode to learn how to hit the reset button and feel recharged.

How To Fight Fatigue Caused By Food, Thyroid, & More Are food, exercise, thyroid hormone, supplements, or a low-carb diet causing your fatigue? Hear how to regain your energy.

What You Need to Know About Crohn’s Disease and Dietary Fiber - Dr. Michael Ruscio, DNM, DC 01/14/2023

What You Need to Know About Crohn’s Disease and Dietary Fiber - Dr. Michael Ruscio, DNM, DC

Fiber: a friend or foe for Crohn’s disease?

While adding more fiber to your diet usually:

➕ Supports your gut microbiome
➕ Provides you with more nutrients
➕ Prevents future flare-ups

… it’s not so cut-and-dry for those with Crohn’s.

Eating high-fiber foods too soon in the healing process may aggravate symptoms. If that’s the case, it may be worth:

✔️ Choosing foods high in soluble fiber instead of insoluble fiber
✔️ Following a low FODMAP diet
✔️ Doing a short-term elemental diet

Read more about how to navigate eating fibrous foods with an inflammatory bowel disease.

What You Need to Know About Crohn’s Disease and Dietary Fiber - Dr. Michael Ruscio, DNM, DC Navigating how much dietary fiber you should have with Crohn’s disease can be tricky – here is a gut doctor’s recommendation.

Foods to Avoid with Crohn’s Disease: Your Comprehensive Guide - Dr. Michael Ruscio, DNM, DC 01/13/2023

Foods to Avoid with Crohn’s Disease: Your Comprehensive Guide - Dr. Michael Ruscio, DNM, DC

Finding more food freedom for those with Crohn’s disease 🙌

The symptoms of Crohn’s disease—a chronic inflammatory bowel disease—may be worsened by consuming foods, such as:

🥖 Whole-grain bread
🥜 Nuts
🍿 Popcorn
🥩 Red meat
🧅 Onions

But, everyone’s food triggers are different. It’s ultimately about:

🩹 Healing the gut
📈 Improving food tolerance
😅 Finding symptom relief

These goals can be achieved with the right diet, lifestyle habits, and nutritional supplements in place.

Read my article to learn how an elimination diet, probiotics, sun exposure, an elemental diet, and meditation can help manage and improve Crohn’s disease symptoms.

Foods to Avoid with Crohn’s Disease: Your Comprehensive Guide - Dr. Michael Ruscio, DNM, DC If you’re wondering which foods to avoid with Crohn’s disease, our guide has you covered.

8 Daily Rituals to Improve Your Thyroid Health 01/11/2023

8 Daily Rituals to Improve Your Thyroid Health

Sometimes, it’s the simple things that provide the most thyroid support

Inspired by their own thyroid conditions, Ginny Mahar of and Danna Bowman of Thyroid Nation created eight daily rituals that can improve your thyroid health, enhancing your:

➡️ Energy
➡️ Digestion
➡️ Mental clarity and focus

They involve healing with the right:

💊 Supplements/meds
🩹 Gut support
🧘🏽‍♀️ Self-care techniques
🧠 Mindset
🏃‍♂️ Amount of sleep and movement

Listen in to learn how to easily add these rituals to your everyday routine and overcome common stumbling blocks.

8 Daily Rituals to Improve Your Thyroid Health Healing your thyroid can be overwhelming. Simplify your health goals with these proven rituals from the community founders of Thyroid Refresh.

01/09/2023

JanMonday390_2

Gut research breakthroughs that could change everything

When your gut is functioning at its finest, you may notice better:

⬆️ Focus
⬆️ Clarity
⬆️ Sleep
⬆️ Mood
⬆️ Digestion

So, what can you do to optimize your gut health? Today’s podcast offers brand new findings about how:

👉 Prebiotics
👉 Sodium butyrate
👉 Fiber
👉 Elimination diets
👉 CBD
👉 F***l microbiota transplant
👉 Steroids
👉 Abdominal massage
👉 Antibiotics

… impact several health conditions like Crohn’s disease, ulcerative colitis, and Barrett’s esophagus.

Hear what interventions are helping pave the way to a healthier gut microbiome. 🎧

https://buff.ly/3Gqsm0K

4 Easy Ways to Improve Your Colon Health - Dr. Michael Ruscio, DNM, DC 01/07/2023

4 Easy Ways to Improve Your Colon Health - Dr. Michael Ruscio, DNM, DC

Stool changes? Gas? Bloating? Your colon may need some help…

And fortunately, there are a couple of ways to get your colon health back on track.

🍽️ Eat a whole-food, anti-inflammatory elimination diet like the Paleo diet.

🦠 Take probiotic supplements to restore gut flora.

🏃🏽 Get moving with regular physical activity.

🧠 Stress less by meditating, doing yoga, or going to cognitive behavioral therapy.

Read my article to learn more about:

⚠️ Risk factors for poor colon health

🦠 Probiotics for IBS and colon disease

⚕️ L-Glutamine, Omega-3s, and other supplements for colon health

💨 Breathing techniques to relax the mind and body

4 Easy Ways to Improve Your Colon Health - Dr. Michael Ruscio, DNM, DC Whether you're dealing with mild gut symptoms or chronic colon inflammation, this article can help you improve your colon health.

Foods That Heal Colon Inflammation and Keep Your Gut in Check - Dr. Michael Ruscio, DNM, DC 01/06/2023

Foods That Heal Colon Inflammation and Keep Your Gut in Check - Dr. Michael Ruscio, DNM, DC

Reducing inflammation caused by IBS or IBD starts with your diet 🍽️

IBS and IBD can affect the colon, causing yeast and bacteria to grow and inflammation to occur.

To heal doesn’t mean focusing on one or two superfoods to eat but rather one anti-inflammatory diet to follow.

The four diets that can help you restore your gut and colon health are:

🍽️ The Paleo diet
🍽️ The low FODMAP diet
🍽️ The elemental diet
🍽️ The Autoimmune Protocol (AIP) diet

Learn more in my article about which diet might be right for you based on your symptoms, plus what other natural remedies can help improve your colon health.

(Click on the link in my bio, then click “Blog” to access all articles.)

Foods That Heal Colon Inflammation and Keep Your Gut in Check - Dr. Michael Ruscio, DNM, DC Our guide to the foods that heal colon inflammation can help you find symptom relief and support your gut health.

Timeline photos 01/04/2023

Gut healthy ≠ gut healing

“Gut-healthy” products and diets are more popular than ever. But it’s important to keep in mind that “gut healthy” isn’t the same as gut healing.

Repairing your gut can improve not only your digestive symptoms, but also your…

☑️ Mood
☑️ Sleep
☑️ And skin

And making the right food choices for your body can allow your gut to actually heal.

Though there are many diets to choose from, these diets are known for their research-backed positive impact on digestive symptoms:

🥗 The low FODMAP diet
🥗 The paleo diet
🥗 The Autoimmune Paleo (AIP) diet
🥗 The low histamine diet
🥗 And the elemental diet

Listen in to learn what makes a diet gut-healing, the benefits, the best gut-healing diet options, and who might want to give each a try.

https://buff.ly/3Zck2ua

01/02/2023

JanMonday

Probiotics CAN be a complementary treatment for various conditions 🦠

On today’s podcast, I share exciting new findings about what kind of influence probiotics have on:

➡️ H. Pylori
➡️ Hypothyroidism
➡️ Pregnancy
➡️ Prostate infections
➡️ SIBO
➡️ Allergic rhinitis in children
➡️ Arthritis
➡️ And more

Tune in to learn how probiotics can be used to tip the scale and improve infections and conditions—even beyond the gut.

https://buff.ly/3hW6MsQ

How to Heal Your Gut Naturally - Dr. Michael Ruscio, DNM, DC 12/31/2022

How to Heal Your Gut Naturally - Dr. Michael Ruscio, DNM, DC

Gut health IS whole-body health

While diarrhea, bloating, gas, and constipation are clear signs that your gut needs support, the not-so-obvious ones may be:

🆘 Joint pain
🆘 Brain fog
🆘 Fatigue
🆘 Mood changes
🆘 Skin rashes

To find symptom relief means to heal your gut—something you can do naturally in a couple of steps.

I call it the Great-in-8 Action plan, which focuses on how:

✳️ Anti-inflammatory diets
✳️ 2-4 day fasts
✳️ Good sleep habits
✳️ Probiotics
✳️ Digestive enzymes
✳️ Antimicrobials
✳️ Prebiotic foods

… can help you on your gut-healing journey.

Read how you can put this action plan into motion and get back to feeling better in the long term.

How to Heal Your Gut Naturally - Dr. Michael Ruscio, DNM, DC Learn how to heal your gut naturally with some simple diet tweaks, supplements, and lifestyle changes to start feeling better now.

Fungal Infections: What Is the Strongest Candida Killer? 12/30/2022

Fungal Infections: What Is the Strongest Candida Killer?

Get rid of candida quickly AND efficiently 👊

Candida is a yeast that’s often a normal, harmless part of the human microbiome—until it overgrows.

Candida overgrowth may happen from:

↪️ Having a compromised immune system
↪️ Wearing ill-fitting dentures
↪️ Taking antibiotics or corticosteroids
↪️ Undergoing chemotherapy
↪️ Having diabetes
↪️ Being pregnant
↪️ Taking oral contraceptives

To combat candida symptoms like skin rashes and oral and ge***al infections, make use of these potent antifungal drugs:

💊 Fluconazole (brand name Diflucan)
💊 Nystatin
💊 Clotrimazole

or these herbal antimicrobials:

🌿 Garlic supplements
🌿 Curcumin
🌿 Capric acid
🌿 Propolis

And if candida infections recur, it’s worth taking probiotics, eating a low-sugar diet, and getting more vitamin d.

My article provides a comprehensive overview of how you can combat (and prevent) candida naturally. Check it out.

Fungal Infections: What Is the Strongest Candida Killer? Antifungal medications make the strongest candida killers, but you may benefit more from a holistic approach, including probiotics and a healthy diet.

Serotonin and Depression: That New Study Isn’t What You Think 12/28/2022

Serotonin and Depression: That New Study Isn’t What You Think

The BEST data point we have on serotonin and depression 📊

A meta-analysis is a review of several studies about a particular topic of interest.

This meta (higher) view helps synthesize and simplify the true significance of research findings.

While depression has been commonly attributed to low serotonin levels, a recent meta-analysis showed quite the opposite:

None of the 17 studies linked low serotonin levels with depression.

This finding brings more questions about how to treat depression and improve mental health.

On the podcast, I simplify:

🧠 What serotonin is
🧠 What the meta-analysis means for SSRI use
🧠 How exercise, time in nature, limbic retraining, and sauna therapy can help boost mood

Listen in. 🎧

Serotonin and Depression: That New Study Isn’t What You Think A 2022 study unlinking serotonin from depression is making huge waves—and being misconstrued. Here’s what you need to know about this mental health update.

Timeline photos 12/26/2022

Our relationship to food is often complex, and we all have one.

In anticipation of New Year’s—a popular time for dieting—I’m rereleasing a favorite podcast episode of mine where Chris Sandel () shares how to cultivate a healthy relationship with food.

We discuss:

🧠 What “cognitive dietary restriction” is
👎 The potential negative effects of over-restriction
🖼 And how to begin reframing your ideas around food

If you’re familiar with intuitive eating, Chris was right at the forefront of that positive shift and we touch on many of those aspects here.

Give it a listen and let me know what you think!

(Click on the link in my bio, then click “Listen to my podcast” to tune in.)

How to Improve Sleep Efficiency for More Restful Nights - Dr. Michael Ruscio, DNM, DC 12/24/2022

How to Improve Sleep Efficiency for More Restful Nights - Dr. Michael Ruscio, DNM, DC

It’s one thing to be in bed and another to be in bed sleeping…

Both matter when it comes to measuring sleep efficiency with this simple equation:

[Time spent sleeping] divided by [Total time spent in bed]

The general rules of thumb are the higher the percentage, the better, and 80% or lower may indicate poor sleep quality.

If it's tough to achieve many nights of good sleep, consider trying out the most helpful sleep medicine treatments backed by research:

🧠 Cognitive behavioral therapy for insomnia
🏃‍♀️ Exercise
📍 Acupuncture
Positional therapy and CPAP
🧘 Mindfulness meditation
🎵 Music
🛀 A warm bath before bed

Read how to track your sleep efficiency with cutting-edge technologies like the Oura Ring and improve your overall well-being by addressing sleep issues.

How to Improve Sleep Efficiency for More Restful Nights - Dr. Michael Ruscio, DNM, DC Don’t toss and turn over your sleep efficiency. Find out how to improve it through CBT, exercise, acupuncture, and more.

What to Do if You Have Trouble Breathing at Night 12/23/2022

What to Do if You Have Trouble Breathing at Night

Try THESE at-home treatments for nighttime breathing problems 😮‍💨🌃

Whether you suspect you have sleep apnea or are experiencing symptoms like:

🆘 Snoring
🆘 Waking in the night with an elevated heart rate
🆘 Night sweats
🆘 Waking up gasping for air

… it’s important to get back to sleeping and feeling better.

Fortunately, there are many things you can try from the comfort of your own home before having to see a sleep specialist.

You can:

↪️ Perform oropharyngeal and breathing exercises
↪️ Test out the EMST150 device
↪️ Exercise daily
↪️ Eat an anti-inflammatory diet
↪️ Cut back on alcohol
↪️ Use mouth tape
↪️ Place an air purifier in the room you sleep

Learn more about these at-home treatments and what therapeutic options you can discuss with your doctor if symptoms persist.

What to Do if You Have Trouble Breathing at Night Is your partner sick of your snoring or do you wake up feeling like you’re not getting enough air? Try out these home remedies for trouble breathing at night.

The Gold Standard for Identifying Food Allergies 12/21/2022

The Gold Standard for Identifying Food Allergies

The best way to identify food triggers? An elimination diet

Food allergies, sensitivities, and intolerances can make it challenging to find the right foods to eat—ones that don’t cause:

🆘 Bloating
🆘 Hives
🆘 Brain fog
🆘 Joint pain
🆘 And other digestive and non-digestive symptoms

While there are many food allergy testing kits on the market, elimination diets prove to be the gold standard of identifying true food reactions. (And it’s free!)

Doing an elimination diet means temporarily removing common food allergens, like:

🍞 Gluten
🥛 Dairy
🥚 Eggs

… and reintroducing them one by one to see if they still cause a reaction or it can be added back to your diet safely.

Listen in to learn how to begin an elimination diet and start feeling better.

The Gold Standard for Identifying Food Allergies Forget what you know about food allergy test kits. Elimination diets can really tell you if a food is a short or long-term trigger.

12/20/2022

HappyHolidays

From us at the clinic to you and yours.

We know this can be a busy time, but we just wanted to let you know how much it means to us that you’ve been with us this year as we continue to learn, grow, and help people find their way to better health.

Whether you’ve been with us since day one or came to us recently, we are honored to be a part of your daily life.

And we hope to continue to bring you simple and effective ways to make healthy changes, learn about new research, and, most importantly, heal in 2023.

Cheers to a happy and healthy holiday.

Fasting, Finding the Right Protocol for You - Dr. Michael Ruscio, BCDNM, DC 12/19/2022

Fasting, Finding the Right Protocol for You - Dr. Michael Ruscio, BCDNM, DC

How to make fasting work for YOU

There are many health benefits of fasting, or restricting calories for a short duration. It could help you:

➕ Reset insulin levels
➕ Balance blood sugar
➕ Reduce inflammation
➕ Improve immune system function and sleep quality
➕ Lose weight

Whether you’re new to fasting or have been doing it for a while, functional medicine consultant Mike Mutzal offers general recommendations, like:

🛌 Fasting at least four hours before bed
🍽 Having your largest meal between 12pm and 4pm
🚶🏻‍♀️ Going for a walk after a meal

He also shares helpful criteria that can help you determine if fasting is right for you and how you can customize it to your specific health goals.

Check out the podcast episode to hear more of his insights.

Fasting, Finding the Right Protocol for You - Dr. Michael Ruscio, BCDNM, DC Fasting has many health benefits, but starting can be confusing. Fasting expert Mike Mutzel shares his tips to create a personalized fasting plan.

Hyperthyroidism vs. Hypothyroidism: Why Gut Health Matters 12/17/2022

Hyperthyroidism vs. Hypothyroidism: Why Gut Health Matters

Hypothyroid or hyperthyroid? Keeping your gut health in check can help both ✅

While their classic symptoms vary from one another, hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) affect:

🆘 Metabolism
🆘 Sleep
🆘 Digestion
🆘 Hormones

When either have been diagnosed by properly analyzing TSH and free T4 lab tests, there are plenty of ways to relieve symptoms naturally.

Gut-healing strategies like:

🍽 A Paleo diet
🏃‍♂️ Exercise
🧠 Stress management
☀️ Daily sun exposure
😴 Restful sleep
🦠 Probiotics

… can also help improve your thyroid health.

Learn how to spot the differences between hypothyroidism, hyperthyroidism, and a thyroid or gut issue and what you can do to keep your thyroid functioning at its best.

Hyperthyroidism vs. Hypothyroidism: Why Gut Health Matters Check out our side-by-side comparison of hyperthyroidism vs. hypothyroidism and learn how targeting your gut health can help improve symptoms.

Support Your Thyroid With These Supplements for Hashimoto’s 12/16/2022

Support Your Thyroid With These Supplements for Hashimoto’s

Key supplements to relieve Hashimoto’s symptoms 🔑💊

Some of the same supplements known to:

➡️ Modulate the immune system
➡️ Reduce inflammation
➡️ Regulate hormones
➡️ And correct vitamin and mineral deficiencies

… can help heal Hashimoto’s—an autoimmune thyroid disease that causes constipation, fatigue, dry skin, and more.

While DHEA, black cumin, zinc, iron, and magnesium are potentially beneficial, a large volume of high-quality shows the power of taking these three supplements together:

💊 Selenium
💊 Inositol
💊 Vitamin D

Read how supplementation plus targeted gut support can give your thyroid what it needs to thrive.

Support Your Thyroid With These Supplements for Hashimoto’s Key supplements for Hashimoto’s thyroiditis include selenium, inositol, and vitamin D. Learn more about research-backed supplements for a healthy thyroid.

Protein Intake is Crucial for Your Health - Dr. Michael Ruscio, DNM, DC 12/14/2022

Protein Intake is Crucial for Your Health - Dr. Michael Ruscio, DNM, DC

Rev up your metabolism and more with muscle-centric medicine 🏎 💪

According to Dr. Gabrielle Lyon (), prioritizing and optimizing your muscle—your largest organ—can help you:

🔥 Get into fat-burning mode
🤛 Prevent and combat disease
📈 Increase longevity
⚕️ Improve metabolic health
➡️ And so much more

On today’s podcast, she expands on her wellness concept called muscle-centric medicine and emphasizes how important it is to:

🍽 Eat high-quality protein, especially in the mornings

💪 Build and maintain muscle for optimal health

🏋️‍♂️ Do resistance training regularly

🧪 Look at lab biomarkers that may indicate diabetes or chronic inflammation

Listen in to hear what you can do to fuel your muscles for better health.

Protein Intake is Crucial for Your Health - Dr. Michael Ruscio, DNM, DC Tune in to hear how protein intake and resistance training can boost metabolism, build muscle mass, and improve overall health.

Exciting Gut Health Updates: Butyrate, Rifixamin, and More 12/12/2022

Exciting Gut Health Updates: Butyrate, Rifixamin, and More

Use THESE findings to take your gut-healing journey to the next level 📈

On today’s podcast, I break down the latest studies in gut health research, simplifying which treatments are showing to be beneficial for:

Small intestinal bacterial overgrowth (SIBO)
➕ Irritable bowel syndrome (IBS)
➕ Celiac disease
➕ Travelers’ diarrhea
➕ Inflammatory bowel disease (IBD)

Under analysis are treatments like:

🔍 Rifaximin
🔍 Low FODMAP diet
🔍 F***l microbiota transplantation
🔍 Sodium butyrate
🔍 Psyllium fiber
🔍 Vitamin D
🔍 5-HTP

Tune in to the episode to discover what’s proving to be best for your gut health.

https://buff.ly/3VKKSHw

Exciting Gut Health Updates: Butyrate, Rifixamin, and More The latest gut health research speaks for itself. Tune in to hear which therapies are proving to help IBS, SIBO, and more.

Can You Use Vitamins to Increase Estrogen Levels? 12/10/2022

Can You Use Vitamins to Increase Estrogen Levels?

Essential hormone-balancing supports ⚖️

The symptoms of low or imbalanced estrogen levels aren’t just limited to menstrual changes and hot flashes.

They also include:

🧠 Brain fog
↕️ Mood swings
🦴 Joint pain
😴 Sleep disturbances

If you’re looking to diminish these symptoms and achieve a healthy hormone balance, consider supporting your hormonal health with:

💊 B-complex vitamins
💊 Vitamin C and D
💊 Calcium
💊 Magnesium
💊 Boron
🌿 Fenugreek
🌿 Ashwagandha
🌿 DHEA
🌿 And a blend of d**g quai, black cohosh, and licorice

… to boost your hormonal health.

Along with these options, there are other natural ways to address estrogen dominance or deficiency using HRT, diet, and more.

Read more about them in my article.

Can You Use Vitamins to Increase Estrogen Levels? Struggling with hormone imbalances and prefer not to use drugs? Here are some options, including use of vitamins to increase estrogen levels.

From Fitness to Heart Health: Collagen Benefits for Men 12/09/2022

From Fitness to Heart Health: Collagen Benefits for Men

While collagen is lauded as a skincare supplement for women, men CAN benefit from it, too.

As the most abundant protein in the human body, collagen is an important building block in:

🧱 Skin
🧱 Hair
🧱 Ligaments
🧱 Bones
🧱 Blood vessels
🧱 And other body tissues

When it’s taken consistently as a supplement, men may see improvements in their:

🏋️ Athletic performance and recovery
🦴 Bone and joint health
❤️ Cardiovascular health

If you’re inspired to add collagen to your routine and aren’t sure what kind to use or how much to start with, read my article to see how you can get the most out of supplementation.

From Fitness to Heart Health: Collagen Benefits for Men Collagen benefits for men can include joint, heart, and bone benefits as well as enhanced physical performance. Here’s how to choose a supplement.

Overcoming Common Obstacles in Your Fitness and Health Journey 12/05/2022

Overcoming Common Obstacles in Your Fitness and Health Journey

How to transform your mindset AND lifestyle for better health 🙌

In our attempts to combat our brain fog, fatigue, and gut health issues, Dr. Joe, Dr. Scott, and I had trouble:

👉 Pushing past limiting beliefs
👉 Managing symptoms
👉 Finding long-lasting solutions

Flash forward to now, and we’re in a much healthier state, continuously optimizing our health and helping others at the clinic do the same.

After a health and fitness-filled weekend together, we recorded a special podcast and shared how:

🧠 A healthy mindset
🧖 Sauna therapy
🥶 Cold exposure therapy
🏋️‍♀️ Strength training
🏃‍♂️ And cardio

… helped us (and still help us) feel our best.

Check out the episode and let me know in the comments if any of these lifestyle changes led to improvements in your health.

Overcoming Common Obstacles in Your Fitness and Health Journey Hear what simple tactics have helped our team of practitioners and their patients resolve their fatigue, brain fog, and GI disturbances.

Carbohydrate Intolerance: It’s Not What You Think It Is 12/03/2022

Carbohydrate Intolerance: It’s Not What You Think It Is

Are foods high in carbohydrates NOT providing you the energy you need? ⚡️

If shortly after eating high-carb foods you feel:

🆘 Fatigued
🆘 Cranky
🆘 In a mental fog
🆘 Nauseous
🆘 Bloated

… you may be wondering why your symptoms are happening and what you can do about them.

To find true relief, it’s important to pinpoint the root cause, which may be either:

➡️ Carbohydrate malabsorption
➡️ Carbohydrate maldigestion
➡️ Or poor glucose regulation

While these terms sound similar, they have different meanings and treatments.

Read my article to learn which diet to follow and how sleep and exercise play a role in symptom relief.

Carbohydrate Intolerance: It’s Not What You Think It Is Here’s what you should know to understand the links between carbohydrate intolerance, fatigue, gastrointestinal issues, and SIBO.

Chronic Fatigue: When to Consider Viruses 11/28/2022

Chronic Fatigue: When to Consider Viruses

Is a chronic virus the root cause of your fatigue and pain?

As a Naturopathic Physician, Dr. Jenny Tufenkian ()
helps her patients piece together what’s causing their chronic:

🆘 Fatigue
🆘 Pain
🆘 Frequent infections
🆘 Sore throats

Often, she finds that reactivated viruses like the Epstein-Barr or herpes simplex are driving these symptoms.

On today’s podcast, she talks about her approaches to:

✅ Identifying signs and symptoms of a viral infection

✅ Using tests to determine viral load and presence

✅ Treating viruses with antivirals, homeopathic medicine, and botanicals

Tune in to the episode to learn how to gain more energy and move beyond chronic illness.

Chronic Fatigue: When to Consider Viruses Dr. Jenny Tufenkian simplifies how to detect if a virus is the underlying cause of your chronic symptoms and what you can do to feel better.

What’s the Best CoQ10 Supplement for Your Health Needs? 11/26/2022

What’s the Best CoQ10 Supplement for Your Health Needs?

Look for THIS key ingredient in a CoQ10 supplement to optimize your health 🔑

CoQ10—a powerful antioxidant made naturally in the body—is many things:

🤕 A migraine and fibromyalgia pain reliever
🚀 A mood and fertility booster
⚖️ A blood sugar stabilizer
❤️ A heart health helper

While there are many CoQ10 supplements available on the market, I advise most patients to start with one that contains ubiquinol—a more effectively absorbed form of CoQ10.

To ensure you get the best uptake of CoQ10, make sure to:

💊 Take it with a fat-containing meal
💊 Start out with 200mg twice daily and adjust according to your needs
💊 Combine with Vitamin E, curcumin, NADH, selenium, and/or turmeric

Learn more in my article about how to use CoQ10 to combat fatigue, polycystic o***y syndrome, high blood pressure, migraines, and other health conditions.

What’s the Best CoQ10 Supplement for Your Health Needs? Discover what’s the best CoQ10 for your needs with our science-based guide to choosing and using this antioxidant supplement.

Huperzine A Benefits: Just Another Brain Health Trend? 11/25/2022

Huperzine A Benefits: Just Another Brain Health Trend?

Can Huperzine A boost your brainpower? 🧠 Let’s look at what the science says 🔍

Huperzine A—a substance extracted from Chinese herb moss—has become the latest trendy brain health supplement.

While it has shown to be effective in treating dementia and cognitive decline in Alzheimer’s Disease patients, there are a couple of red flags to be wary of.

🚩 There isn’t enough research on the cognitive effects of Huperzine A in healthy populations.

🚩 Huperzine A may have more side effects than other brain health supplements.

🚩 It’s unclear on the safety of Huperzine A for short-term and/or long-term use.

What is clear is THESE interventions DO have research-backed cognitive benefits:

💊 Ashwagandha
💊 Phosphatidylserine
💊 Choline
🦠 Probiotics
🍽 An anti-inflammatory diet
🏃‍♂️ Exercise
💤 Sleep

To learn more about Huperzine A and the five indicators of an unsafe and ineffective nootropic product, read my article.

Huperzine A Benefits: Just Another Brain Health Trend? When it comes to supplements for improving cognitive function, huperzine A may make a difference in certain instances. Learn more about when it might help.

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