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

Latest Episodes:

888 - How to Reduce Bloating from Vegetables Mar 04, 2024

Show notes

They're some of the healthiest foods available, so why do vegetables cause bloating for many people? I'll break down what causes our stomach to bloat and suggest effective, researched-backed solutions. Tune-in!

If you have any questions or topics you would like covered in the future, let me know in the comments!

Watch/Read Next…

How to Heal Your Gut with the Low FODMAP Diet: https://drruscio.com/low-fodmap/
A Step-By-Step Guide to the Low FODMAP Diet: https://drruscio.com/low-fodmap-diet/
Standard Low FODMAP Downloadable Guide: https://drruscio.com/wp-content/uploads/2020/02/5bStandard-Low-FODMAP-Diet-2020-5.pdf
Vegetarian Low FODMAP Downloadable Guide: https://drive.google.com/file/d/1r_O3SicImc7RFdgqvLiueTUcr_HgYoyL/view
Monash App: https://www.monash.edu/monash-innovation/news/success-stories/fodmap
How to Use Probiotics for Leaky Gut: https://drruscio.com/probiotics-for-leaky-gut/
How to Relieve Bloating: https://drruscio.com/how-to-relieve-bloating/
How to Balance Hormones: https://drruscio.com/how-to-balance-hormones/

Timestamps

00:00 Intro

00:22 Why veggie bloat happens

03:58 Bloating and FODMAPS

05:03 Overgrowths and dysbiosis

06:55 Inflammation and leaky gut

08:14 Histamine intolerance

10:22 Serotonin and female hormones

11:30 The efficacy of the low FODMAP diet

14:07 How to rehab the gut

Featured Studies

Management of Chronic Abdominal Distension and Bloating: https://pubmed.ncbi.nlm.nih.gov/32246999/
Abdominal Bloating in the United States:

https://pubmed.ncbi.nlm.nih.gov/36396061/

U.S. Householder Survey of Functional Gastrointestinal Disorders:

https://pubmed.ncbi.nlm.nih.gov/8359066/

Prevalence and Associated Factors of Bloating:

https://pubmed.ncbi.nlm.nih.gov/37315866/

Evaluation Of Carbohydrate and Fiber Consumption:

https://pubmed.ncbi.nlm.nih.gov/31141064/

Short Chain Carbohydrates Alters the Pattern of Gas Production and Genesis:

https://pubmed.ncbi.nlm.nih.gov/20659225/

Influence of Low FODMAP-Gluten Free Diet:

https://pubmed.ncbi.nlm.nih.gov/34261437/

Impact of Saccharomyces Boulardii on Bacterial Overgrowth:

https://pubmed.ncbi.nlm.nih.gov/36630947/

Symptoms of Patients with IBS Undergoing a Low-FODMAP Diet:

https://pubmed.ncbi.nlm.nih.gov/34371976/

FODMAPs Alter Symptoms and the Metabolome of Patients with IBS:

https://pubmed.ncbi.nlm.nih.gov/26976734/

High FODMAP Diet Causes Barrier Loss:

https://pubmed.ncbi.nlm.nih.gov/34618688/

Effect of Diet on Gastrointestinal Endocrine Cells in IBS Patients:

https://pubmed.ncbi.nlm.nih.gov/28849091/

Efficacy of a Low FODMAP Diet in IBS:

https://pubmed.ncbi.nlm.nih.gov/34376515/

Challenges of the Low FODMAP Diet For Managing IBS:

https://pubmed.ncbi.nlm.nih.gov/32468985/

Gut Symptoms during FODMAP Restriction and Food Challenges during FODMAP Reintroduction:

https://pubmed.ncbi.nlm.nih.gov/37375587/

Effects of Probiotics Administration on Lactose Intolerance in Adulthood:

https://pubmed.ncbi.nlm.nih.gov/37225575/

The Effect of a Short-Term Physical Activity on Abdominal Bloating:

https://pubmed.ncbi.nlm.nih.gov/33868611/

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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

887 - Probiotics Improve Inflammation & Brain Health (New Science) Feb 29, 2024

Show notes

Recent research reveals just how effectively probiotics improve inflammation, cognition, and depression. Tune in to hear the details of the latest in health science.

Watch/Read Next…

Can You Use Probiotics for Brain Health: https://drruscio.com/probiotics-for-brain-health/
What are the Signs You Need Probiotics? https://drruscio.com/what-are-the-signs-you-need-probiotics/
The Best Probiotics Protocol? The Triple Therapy Approach: https://drruscio.com/triple-therapy-probiotic-protocol/
The Best Probiotics for Anxiety & How to Use Them: https://drruscio.com/best-probiotic-for-anxiety/
Depression is More Than Serotonin. So What is it? https://drruscio.com/serotonin-theory-of-depression/
How to Improve Depression & Anxiety Without Medication: https://drruscio.com/natural-mood-enhancers/
Leaky Gut Supplements to Target Inflammation: https://drruscio.com/leakygut-supplements/
Reduce Stress Inflammation in 5 Steps: https://drruscio.com/reduce-stress-inflammation/
How to Reduce Brain Inflammation: 4 Actions You Can Take Today: https://drruscio.com/reduce-brain-inflammation/

Timestamps

00:00 Intro

00:42 How to Determine Evidence Quality

02:52 The Science Behind Depression is Evolving

05:52 "Microbiota Diversity as a New Target to Improve Mood"

08:05 The Effect of Probiotics & Fiber in Cognitive Function

10:50 Probiotics for Premature Infant Neurodevelopment

13:12 Probiotics for Alcohol Use Disorder

14:40 Probiotics for Inflammation

17:48 Probiotics for MS

19:22 "Probiotic Effects on Sexual Function in Depressant Women"

Featured Studies

Microbiota Diversity and Inflammation as a New Target to Improve Mood: Probiotic Use in Depressive Disorder: https://pubmed.ncbi.nlm.nih.gov/37800206/
The effect and safety of probiotics on depression: a systematic review and meta-analysis of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/37247076/
Effect of Continuous Ingestion of Bifidobacteria and Dietary Fiber on Improvement in Cognitive Function: A Randomized, Double-Blind, Placebo-Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/37836458/
Probiotic supplements are effective in people with cognitive impairment: a meta-analysis of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/36629438/
Effectiveness of a probiotic combination on the neurodevelopment of the very premature infant: https://pubmed.ncbi.nlm.nih.gov/37365274/
The Beneficial Effects of Lactobacillus GG Therapy on Liver and Drinking Assessments in Patients with Moderate Alcohol-Associated Hepatitis: https://pubmed.ncbi.nlm.nih.gov/37040544/
The role of probiotic supplementation in inflammatory biomarkers in adults: an umbrella meta-analysis of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/37698776/
The effect of probiotic supplementation on the clinical and para-clinical findings of multiple sclerosis: a randomized clinical trial: https://pubmed.ncbi.nlm.nih.gov/37903945/
Effects of Microecological Regulators on Rheumatoid Arthritis: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/36904103/
Adjuvant administration of probiotic effects on sexual function in depressant women undergoing SSRIs treatment: a double-blinded randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/38216917/

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

886 - These Probiotics Improve Leaky Gut by 82% (USE DAILY) Feb 26, 2024

Show notes

We already knew probiotics improve leaky gut, but this study shows just how game-changing probiotics might be for leaky gut improvement.

Tune in and let me know what you think!

Watch/Read Next…

What is Leaky Gut: https://drruscio.com/what-is-leaky-gut/
Symptoms of Leaky Gut: https://drruscio.com/symptoms-of-leaky-gut/
How to Use Leaky Gut Supplements to Target Inflammation: https://drruscio.com/leakygut-supplements/
Your Guide for How to Use Probiotics for Leaky Gut: https://drruscio.com/probiotics-for-leaky-gut/
Should You Get a Leaky Gut Test? https://drruscio.com/leaky-gut-syndrome-test/
Create Your Personalized Leaky Gut Diet Plan: https://drruscio.com/leaky-gut-diet-plan/

Timestamps

00:00 Intro

00:46 Symptoms of leaky gut

02:39 The game-changing leaky gut study

06:05 Serum zonulin & testing

08:30 Probiotics improve SYMPTOMS

10:34 Our Probiotic Protocol

Featured Studies

Effect of a Multistrain Probiotic on Leaky Gut in Patients with Diarrhea-Predominant Irritable Bowel Syndrome: A Pilot Study: https://pubmed.ncbi.nlm.nih.gov/36007493/
Efficacy of Probiotics for Irritable Bowel Syndrome: A Systematic Review and Network Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/35433498/
Clinical effects and gut microbiota changes of using probiotics, prebiotics or synbiotics in inflammatory bowel disease: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/33555375/
Meta-analysis of randomized controlled trials of the effects of probiotics on functional constipation in adults: https://pubmed.ncbi.nlm.nih.gov/32005532/
Comparative effectiveness of probiotic strains for the treatment of pediatric atopic dermatitis: A systematic review and network meta-analysis: https://pubmed.ncbi.nlm.nih.gov/32524647/
Role of Probiotics in Patients with Allergic Rhinitis: A Systematic Review of Systematic Reviews: https://pubmed.ncbi.nlm.nih.gov/36405454/
Effects of Microecological Regulators on Rheumatoid Arthritis: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/36904103/
Probiotics as an effective therapeutic approach in alleviating depression symptoms: an umbrella meta-analysis: https://pubmed.ncbi.nlm.nih.gov/35348020/
Probiotic supplementation improved cognitive function in cognitively impaired and healthy older adults: a systematic review of recent trials: https://pubmed.ncbi.nlm.nih.gov/36529793/

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

885 - New Science Discovered for Balancing Thyroid & Female Hormones Feb 22, 2024

Show notes

The latest science on tackling hormone imbalances.

I'd love to know what you thought about the episode in the comments!

Watch/Read Next…

How to Use Thyroid Supplements: https://drruscio.com/thyroid-supplements/
Bioidentical Hormone Replacement Therapy for Menopause: https://drruscio.com/bioidentical-hormone-replacement-therapy/
How Being in Nature Reduces Stress: https://drruscio.com/nature-reduces-stress/
Reduce Stress Inflammation in 5 Steps: https://drruscio.com/reduce-stress-inflammation/
Improve Your Sleep Efficiancy: https://drruscio.com/improve-sleep-efficiency/
EWG's Skin Deep Cosmetic Database: https://www.ewg.org/skindeep/

Timestamps

01:13 Gluten-free dieting

09:19 How chemicals impact thyroid function

11:40 Balancing risks with benefits

15:15 Heavy metal exposure on thyroid

16:20 Vitamin D for thyroid autoimmunity

17:51 Selenium supplementation for Hashimoto's

18:53 Cordyceps for Hashimoto's

20:39 Black cohosh for menopause

21:37 Meditation & mindfulness for sleep & stress

Featured Studies

Effect of gluten-free diet on autoimmune thyroiditis progression in patients with no symptoms or histology of celiac disease: a meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37554764/
An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity: https://pubmed.ncbi.nlm.nih.gov/24885375/
Exposure to pesticides and the risk of hypothyroidism: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37752464/
Dietary Intake of Endocrine Disrupting Substances Presents in Environment and Their Impact on Thyroid Function - PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998837/
Associations between exposure to phthalates and subclinical hypothyroidism in pregnant women during early pregnancy: A pilot case-control study in China: https://pubmed.ncbi.nlm.nih.gov/36642176/
Systematic Review of the Effects of Blueberry on Cognitive Performance as We Age: https://pubmed.ncbi.nlm.nih.gov/30941401/
The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials: https://pubmed.ncbi.nlm.nih.gov/30999017/
Fish intake, n-3 fatty acid body status, and risk of cognitive decline: a systematic review and a dose-response meta-analysis of observational and experimental studies: https://pubmed.ncbi.nlm.nih.gov/34605891/
Impact of lead exposure on the thyroid glands of individuals living in high- or low-lead exposure areas: https://pubmed.ncbi.nlm.nih.gov/36961188/
Therapeutic effect of vitamin D in Hashimoto's thyroiditis: a prospective, randomized and controlled clinical trial in China: https://pubmed.ncbi.nlm.nih.gov/37969187/
Effects of vitamin D supplementation on autoantibodies and thyroid function in patients with Hashimoto's thyroiditis: A systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/38206745/
Clinical efficacy of selenium supplementation in patients with Hashimoto thyroiditis: A systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37335715/
Efficacy and safety of Ophiocordyceps sinensis in the treatment of Hashimoto's thyroiditis: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37854714/
Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37192826/
Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/37545015/
Behavioral interventions for improving sleep outcomes in menopausal women: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/36067398/
Mindfulness and emotion regulation--an fMRI study: https://pubmed.ncbi.nlm.nih.gov/23563850/

Get the Latest Updates

Facebook - https://www.facebook.com/DrRusciodc

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript is available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

884 - Clear Candida & SIFO in 4 Steps Feb 19, 2024

Show notes

If you have or suspect you have candida & SIFO, let's break down what it is, why it happens, and 4 simple strategies for relief.

If you have any additional questions you would like answered in the future, let me know in the comments!

Watch/Read Next…

What is the Strongest Candida Killer? https://drruscio.com/strongest-candida-killer/
Do You Need a Candida Test? https://drruscio.com/candida-overgrowth-test/
SIFO with Dr. Satish Rao: https://drruscio.com/sifo-small-intestinal-fungal-overgrowth/
Make it Yours—Daily Gut Health Routine to Fit Your Lifestyle: https://drruscio.com/daily-gut-health-routine/
How to Heal Your Gut Naturally: https://drruscio.com/how-to-heal-your-gut-naturally/

Timestamps

00:00 Intro

01:04 What IS candida?

03:38 The causes of candida

07:01 Candida testing

12:08 The role of oral health

14:21 How to gauge candida levels

17:05 How to balance the WHOLE microbiome

22:15 Supplements AS effective as meds

27:55 Herbal antifungals

Featured Studies

Candidiasis: https://pubmed.ncbi.nlm.nih.gov/32809459/
Candida albicans- The Virulence Factors and Clinical Manifestations of Infection: https://pubmed.ncbi.nlm.nih.gov/33499276/
Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection: https://pubmed.ncbi.nlm.nih.gov/37375058/
Intestinal candidiasis and antibiotic usage in children: case study of Nsukka, South Eastern Nigeria: https://pubmed.ncbi.nlm.nih.gov/29937890/
Investigating Colonization of the Healthy Adult Gastrointestinal Tract by Fungi: https://pubmed.ncbi.nlm.nih.gov/29600282/
Fungal feelings in the irritable bowel syndrome: the intestinal mycobiome and abdominal pain: https://pubmed.ncbi.nlm.nih.gov/36723172/
Dysmotility and proton pump inhibitor use are independent risk factors for small intestinal bacterial and/or fungal overgrowth: https://pubmed.ncbi.nlm.nih.gov/23574267/
Beyond Just Bacteria: Functional Biomes in the Gut Ecosystem Including Virome, Mycobiome, Archaeome and Helminths: https://pubmed.ncbi.nlm.nih.gov/32231141/
What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases: https://pubmed.ncbi.nlm.nih.gov/30634578/
Commensal Fungi in Health and Disease: https://pubmed.ncbi.nlm.nih.gov/28799901/
Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection - PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10302699/
Archaea and fungi of the human gut microbiome: correlations with diet and bacterial residents: https://pubmed.ncbi.nlm.nih.gov/23799070/
The dietary modification and treatment of intestinal Candida overgrowth - a pilot study: https://pubmed.ncbi.nlm.nih.gov/30166063/
Manipulation of Host Diet To Reduce Gastrointestinal Colonization by the Opportunistic Pathogen Candida albicans: https://pubmed.ncbi.nlm.nih.gov/27303684/
Comparison of the therapeutic effects of Garcin(®) and fluconazole on Candida vaginitis: https://pubmed.ncbi.nlm.nih.gov/26512149/
Biocompatibility and Effectiveness of a Novel, Organic Olive Oil-Based Denture Adhesive: A Multicenter Randomized and Placebo-Controlled Clinical Trial: https://pubmed.ncbi.nlm.nih.gov/33805975/
Vitamin D-supplemented yogurt drink reduces Candida infections in a paediatric intensive care unit: a randomised, placebo-controlled clinical trial: https://pubmed.ncbi.nlm.nih.gov/30773722/
Investigating Colonization of the Healthy Adult Gastrointestinal Tract by Fungi - PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874442/
Comparing the Effect of Probiotic and Fluconazole on Treatment and Recurrence of Vulvovaginal Candidiasis: a Triple-Blinded Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/36198994/
Effect of Probiotics on Oral Candidiasis: A Systematic Review and Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/31615039/
Probiotics Prevent Candida Colonization and Invasive Fungal Sepsis in Preterm Neonates: A Systematic Review and Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/27793494/
Prophylactic Saccharomyces boulardii versus nystatin for the prevention of fungal colonization and invasive fungal infection in premature infants: https://pubmed.ncbi.nlm.nih.gov/23703468/

Get the Latest Updates

Facebook - https://www.facebook.com/DrRusciodc

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

883 - New Research Shows How to Improve Sleep, Mood & Fatigue Feb 15, 2024

Show notes

The latest research has new strategies for how to improve sleep. There are also important findings on improving fatigue and mood. Tune in to hear research-backed methods to improve your health.

If you have any additional questions you would like answered in the future, let me know in the comments!

Watch/Read Next…

How to Improve Sleep Efficiency: https://drruscio.com/improve-sleep-efficiency/
The Missing Link Between Stress and Gut Health? Gut Bacteria: https://drruscio.com/stress-and-gut-health/
Can Stress Cause Bloating? https://drruscio.com/can-stress-cause-bloating/
Exercise for Depression: https://drruscio.com/exercise-for-depression/
Natural Mood Enhancers: How to Improve Anxiety Without Medication https://drruscio.com/natural-mood-enhancers/
Do You Have These Surprising High-Funcitoning Anxiety Symptoms? https://drruscio.com/high-functioning-anxiety-symptoms/

Featured Resources

Quiet Your Mind and Get to Sleep Book: https://www.amazon.com/dp/1572246278?psc=1&ref=ppx_yo2ov_dt_b_product_details
CBT for Insomnia: https://www.cbtforinsomnia.com/
Behavioral Sleep Medicine Memebers Directory: https://www.behavioralsleep.org/index.php/united-states-sbsm-members

Timestamps

00:00 Intro

01:23 Can exercise offset too little sleep?

03:26 How to improve post-infection fatigue

05:21 An effective strategy for insomnia

06:35 Does blue-light blocking actually help sleep?

09:42 The importance of caffeine timing

11:40 Supports for chronic fatigue

14:21 Ways to improve mood & stress

Featured Studies

Joint association of physical activity and sleep duration with risk of all-cause and cause-specific mortality: a population-based cohort study using accelerometry: https://pubmed.ncbi.nlm.nih.gov/36990109/
Positive Effects of Probiotic Therapy in Patients with Post-Infectious Fatigue: https://pubmed.ncbi.nlm.nih.gov/37233680/
Comparative Effectiveness of Digital Cognitive Behavioral Therapy vs Medication Therapy Among Patients With Insomnia: https://pubmed.ncbi.nlm.nih.gov/37040111/
Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults: https://pubmed.ncbi.nlm.nih.gov/37593770/
Restricting short-wavelength light in the evening to improve sleep in recreational athletes - A pilot study: https://pubmed.ncbi.nlm.nih.gov/30427265/
Awakening effects of blue-enriched morning light exposure on university students' physiological and subjective responses: https://pubmed.ncbi.nlm.nih.gov/30674951/
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/36870101/
Coenzyme Q10 + alpha lipoic acid for chronic COVID syndrome: https://pubmed.ncbi.nlm.nih.gov/35994177/
Effectiveness of physical activity interventions on reducing perceived fatigue among adults with chronic conditions: a systematic review and meta-analysis of randomised controlled trials: https://pubmed.ncbi.nlm.nih.gov/37666869/
The Effects of Dose, Practice Habits, and Objects of Focus on Digital Meditation Effectiveness and Adherence: https://pubmed.ncbi.nlm.nih.gov/37725801/
Mindfulness and emotion regulation--an fMRI study: https://pubmed.ncbi.nlm.nih.gov/23563850/

Get the Latest Updates

Facebook - https://www.facebook.com/DrRusciodc

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

882 - Study Finds IBS Improvement with Long-Term Low FODMAP Diet Feb 12, 2024

Show notes

New research shows that a long-term low FODMAP diet can be used effectively for IBS. This is huge as there have been many theoretical concerns about using a low FODMAP diet long-term, such as negative impacts to the gut microbiota, nutrition levels, and quality of life.

However, we'll cover each common criticism and answer them with science.

And if you have any additional questions about low FODMAP that you would like answered in the future, let me know in the comments!

Watch/Read Next…

How to Heal Your Gut with the Low FODMAP Diet: https://drruscio.com/low-fodmap/
A Step-By-Step Guide to the Low FODMAP Diet: https://drruscio.com/low-fodmap-diet/
Low FODMAP Downloadable Guide: https://drruscio.com/wp-content/uploads/2020/02/5bStandard-Low-FODMAP-Diet-2020-5.pdf
Monash App: https://www.monash.edu/monash-innovation/news/success-stories/fodmap
How to Build an Elimination Diet Plan for Healing: https://drruscio.com/elimination-diet-meal-plan/
How to Heal Your Gut Without Lab Tests: https://drruscio.com/heal-your-gut-without-labs/

Timestamps

00:00 Intro

00:59 What are FODMAPs?

02:24 New study

04:22 "Low FODMAP hasn't been studied long-term"

05:26 "Low FODMAP is bad for the gut"

06:36 "Low FODMAP leads to nutrient deficiencies"

09:30 "Low FODMAP is too difficult to do"

11:08 "Low FODMAP leads to food fear"

12:45 The study's conclusion

13:48 Recommendations

Featured Studies

The Long-Term Effects of a Low-Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols Diet for Irritable Bowel Syndrome Management: https://pubmed.ncbi.nlm.nih.gov/37807975/
Is a low FODMAP diet beneficial for patients with inflammatory bowel disease? A meta-analysis and systematic review: https://pubmed.ncbi.nlm.nih.gov/28587774/
An anti-inflammatory and low fermentable oligo, di, and monosaccharides and polyols diet improved patient reported outcomes in fibromyalgia: A randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/36091254/
Psychological and Gastrointestinal Symptoms of Patients with Irritable Bowel Syndrome Undergoing a Low-FODMAP Diet: The Role of the Intestinal Barrier: https://pubmed.ncbi.nlm.nih.gov/34371976/
The Relationship between Low Serum Vitamin D Levels and Altered Intestinal Barrier Function in Patients with IBS Diarrhoea Undergoing a Long-Term Low-FODMAP Diet: Novel Observations from a Clinical Trial: https://pubmed.ncbi.nlm.nih.gov/33801020/
Influence of low FODMAP-gluten free diet on gut microbiota alterations and symptom severity in Iranian patients with irritable bowel syndrome: https://pubmed.ncbi.nlm.nih.gov/34261437/
Impact of Saccharomyces boulardii CNCM I-745 on Bacterial Overgrowth and Composition of Intestinal Microbiota in Diarrhea-Predominant Irritable Bowel Syndrome Patients: Results of a Randomized Pilot Study: https://pubmed.ncbi.nlm.nih.gov/36630947/
Effect of diet and individual dietary guidance on gastrointestinal endocrine cells in patients with irritable bowel syndrome (Review): https://pubmed.ncbi.nlm.nih.gov/28849091/
Long-term personalized low FODMAP diet improves symptoms and maintains luminal Bifidobacteria abundance in irritable bowel syndrome: https://pubmed.ncbi.nlm.nih.gov/34431172/
Long-Term Effects of a Web-Based Low-FODMAP Diet Versus Probiotic Treatment for Irritable Bowel Syndrome, Including Shotgun Analyses of Microbiota: Randomized, Double-Crossover Clinical Trial: https://pubmed.ncbi.nlm.nih.gov/34904950/
Long-term impact of the low-FODMAP diet on gastrointestinal symptoms, dietary intake, patient acceptability, and healthcare utilization in irritable bowel syndrome: https://pubmed.ncbi.nlm.nih.gov/28707437/
Long-term irritable bowel syndrome symptom control with reintroduction of selected FODMAPs: https://pubmed.ncbi.nlm.nih.gov/28740352/

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

881 - Do Your Thyroid Levels Actually Require Medication? Feb 08, 2024

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Wondering what the thyroid levels from your thyroid lab test mean? I'll break down what the different thyroid hormones indicate and dispel some misconceptions about which levels actually require medication.

If you have any additional questions you would like answered in the future, let me know in the comments!

Watch/Read Next…

Optimal Thyroid Levels: https://drruscio.com/optimal-thyroid-levels
Hyperthyroidism vs Hypothyroidism: https://drruscio.com/hyperthyroidism-vs-hypothyroidism/
Early Signs of Thyroid Problems: https://drruscio.com/what-are-early-warning-signs-of-thyroid-problems/
How to Get Off Thyroid Medication Naturally: https://drruscio.com/how-to-get-off-thyroid-medication/
Thyroid & Hair Loss: https://drruscio.com/thyroid-hair-loss/
Why Your Thyroid Diagnosis Might Be a MISDiagnosis: https://drruscio.com/thyroid-diagnosis/

Timestamps

00:00 Intro to the thyroid

03:57 TSH

05:02 Free T4

05:59 Free T3

07:07 TPO (thyroid antibodies)

08:13 Hashimoto's

10:00 TG (thyroglobulin)

12:58 Defining hypothyroidism

13:27 Defining hyperthyroidism

13:48 The grey area "Sluggish thyroid"

18:07 Treatments

20:20 Where symptoms can come from

24:25 Thyroid lab interpretation guide

Featured Studies

Physiology, Thyroid: https://pubmed.ncbi.nlm.nih.gov/30137850/
Serum TSH, T(4), and thyroid antibodies in the United States population (1988 to 1994): National Health and Nutrition Examination Survey (NHANES III): https://pubmed.ncbi.nlm.nih.gov/11836274/
Serum thyrotrophin and circulating thyroglobulin and thyroid microsomal antibodies in a Finnish population: https://pubmed.ncbi.nlm.nih.gov/760358/
The prevalence of undiagnosed thyroid disorders in a previously iodine-deficient area: https://pubmed.ncbi.nlm.nih.gov/14558922/
Hypothyroidism Prevalence in the United States: A Retrospective Study Combining National Health and Nutrition Examination Survey and Claims Data, 2009-2019: https://pubmed.ncbi.nlm.nih.gov/36466005/
Correlation between sonography and antibody activity in patients with Hashimoto thyroiditis: https://pubmed.ncbi.nlm.nih.gov/24154902/
Laboratory Testing in Thyroid Conditions - Pitfalls and Clinical Utility: https://pubmed.ncbi.nlm.nih.gov/30215224/
Hashimoto thyroiditis: an evidence-based guide to etiology, diagnosis and treatment: https://pubmed.ncbi.nlm.nih.gov/35243857/
Anti-Thyroperoxidase Antibody Levels >500 IU/ml Indicate a Moderately Increased Risk for Developing Hypothyroidism in Autoimmune Thyroiditis: https://pubmed.ncbi.nlm.nih.gov/27607246/
Hyperthyroidism: https://pubmed.ncbi.nlm.nih.gov/32206604/
Subclinical Hypothyroidism: https://pubmed.ncbi.nlm.nih.gov/30725655/
Transient high thyroid stimulating hormone and hypothyroidism incidence during follow up of subclinical hypothyroidism: https://pubmed.ncbi.nlm.nih.gov/34879182/
Association of Thyroid Hormone Therapy With Quality of Life and Thyroid-Related Symptoms in Patients With Subclinical Hypothyroidism: A Systematic Review and Meta-analysis: https://pubmed.ncbi.nlm.nih.gov/30285179/
Treating hypothyroidism is not always easy: When to treat subclinical hypothyroidism, TSH goals in the elderly, and alternatives to levothyroxine monotherapy: https://pubmed.ncbi.nlm.nih.gov/34766382/
Symptoms Originally Attributed to Thyroid Dysfunction Were Instead Caused by Suboptimal Gastrointestinal Health: A Case Series and Literature Review: https://pubmed.ncbi.nlm.nih.gov/35999903/
The Relationship between Gastrointestinal Health, Micronutrient Concentrations, and Autoimmunity: A Focus on the Thyroid: https://pubmed.ncbi.nlm.nih.gov/36079838/
Combined treatment with Myo-inositol and selenium ensures euthyroidism in subclinical hypothyroidism patients with autoimmune thyroiditis: https://pubmed.ncbi.nlm.nih.gov/24224112/
Effects of vitamin D on thyroid autoimmunity markers in Hashimoto's thyroiditis: systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/34871506/
Probiotics Ingestion Does Not Directly Affect Thyroid Hormonal Parameters in Hypothyroid Patients on Levothyroxine Treatment: https://pubmed.ncbi.nlm.nih.gov/29184537/

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

880 - Gut Health Q&A: Akkermansia & Probiotic Misconceptions Feb 05, 2024

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Tune in for an installment of my gut health Q&A, where I answer your questions about all things gut health. This installment is a probiotic edition, where I'll touch on probiotic foods, dosing, side effects, and talk about whether the hype around Akkermansia is warranted. Be sure to tune in!

And if you have any questions you would like answered in a future installment, let me know in the comments!

Watch/Read Next…

How Often to Take Probiotics and Other Probiotic Basics: https://drruscio.com/how-often-to-take-probiotics/
The Best Probiotic Protocol? The "Triple Therapy" Approach: https://drruscio.com/triple-therapy-probiotic-protocol/
A Review of Probiotic Research (2023): https://drruscio.com/probiotics-research-updates-2023/
SIBO, Probiotics, and Your Gut Health: A Long-Term Strategy: https://drruscio.com/sibo-probiotics/

Timestamps

00:00 Intro

01:27 Is Akkermansia hype warranted?

11:24 What are the best probiotics for IBS?

18:20 How long should I take probiotics?

22:00 Can probiotic foods be enough?

26:06 What if probiotics make symptoms worse?

29:04 Probiotics with histamine intolerance?

33:21 Are lacto-bifido probiotics actually bad for SIBO?

Featured Studies

Akkermansia muciniphila secretes a glucagon-like peptide-1-inducing protein that improves glucose homeostasis and ameliorates metabolic disease in mice: https://pubmed.ncbi.nlm.nih.gov/33820962/
The role of Akkermansia muciniphila in IBD: https://pubmed.ncbi.nlm.nih.gov/36685588/
Strategies to promote abundance of Akkermansia muciniphila, an emerging probiotics in the gut, evidence from dietary intervention studies: https://pubmed.ncbi.nlm.nih.gov/30416539/
Regulation of gut microbiome by ketogenic diet in neurodegenerative diseases: https://pubmed.ncbi.nlm.nih.gov/36313018/
Triggering Akkermansia with dietary polyphenols: A new weapon to combat the metabolic syndrome? : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856456/
Akkermansia muciniphila abundance is lower in severe obesity, but its increased level after bariatric surgery is not associated with metabolic health improvement: https://pubmed.ncbi.nlm.nih.gov/31265324/
Decreased Abundance of Akkermansia muciniphila Leads to the Impairment of Insulin Secretion and Glucose Homeostasis in Lean Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/34085773/
Outcome-Specific Efficacy of Different Probiotic Strains and Mixtures in IBS: https://pubmed.ncbi.nlm.nih.gov/37686889/
The Efficacy and Safety of Single-Strain Probiotic Formulations Containing Bifidobacterium lactis or Bacillus coagulans in Adult Patients with IBS: https://pubmed.ncbi.nlm.nih.gov/37510953/
A combination of rifaximin and neomycin is most effective in treating IBS patients with methane on lactulose breath test: https://pubmed.ncbi.nlm.nih.gov/19996983/
Probiotics for Preventing and Treating SIBO: https://pubmed.ncbi.nlm.nih.gov/28267052/
The effect of multistrain probiotics on functional constipation in the elderly: https://pubmed.ncbi.nlm.nih.gov/35927504/
Probiotic supplementation improved cognitive function in cognitively impaired and healthy older adults: https://pubmed.ncbi.nlm.nih.gov/36529793/
Lacto-fermented sauerkraut improves symptoms in IBS patients independent of product pasteurisation - a pilot study: https://pubmed.ncbi.nlm.nih.gov/30256365/
Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease: https://pubmed.ncbi.nlm.nih.gov/31387262/
Effects of kefir or milk supplementation on zonulin in overweight subjects: https://pubmed.ncbi.nlm.nih.gov/32171508/
Fermented dairy foods consumption and depressive symptoms: https://pubmed.ncbi.nlm.nih.gov/36745637/
Role of Probiotics in Patients with Allergic Rhinitis: https://pubmed.ncbi.nlm.nih.gov/36405454/ ,
Effect and safety of probiotics for treating urticaria: https://pubmed.ncbi.nlm.nih.gov/37221968/
The Effectiveness of Probiotics in Treating Food and Cow's Milk Allergies among Pediatric Age Groups: https://pubmed.ncbi.nlm.nih.gov/37496406/
Effect of a Preparation of Four Probiotics on Symptoms of Patients with IBS: Association with Intestinal Bacterial Overgrowth: https://pubmed.ncbi.nlm.nih.gov/29508268/

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Facebook - https://www.facebook.com/DrRusciodc

Instagram - https://www.instagram.com/drrusciodc/

Pinterest - https://www.pinterest.com/drmichaelrusciodc

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the "Show transcript" button on the bottom right of the video.

879 - 8 Ways to Beat Brain Fog & Boost Your Cognition Feb 01, 2024

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Here are 8 simple, practical ways to beat brain fog that you can start today.

Brain fog is the frustrating experience of cloudy, slowed thinking. Many of us have experienced it at some point, but if you're struggling with it regularly, there's a lot that you can do. Tune in!

And if you have any additional questions you would like answered in the future, let me know in the comments!

Watch/Read Next…

How to Get Rid of Brain Fog: Your Action Plan: https://drruscio.com/how-to-get-rid-of-brain-fog/
Brain Fog: A Research-Based Guide to Restoring Mental Clarity: https://drruscio.com/brain_fog/
Iron Deficiency Basics: https://drruscio.com/can-low-iron-cause-digestive-issues/
Vitamin B12 Deficiency More Common Than Thought: https://drruscio.com/vitamin-b12-deficiency-more-common-than-thought/
How to Boost Your Health with High Protein Snacks: https://drruscio.com/high-protein-snacks/
Chronic Fatigue with Dr. Jenny Tufenkian: https://drruscio.com/chronic-fatigue-and-viruses/

Timestamps

00:00 Intro

03:35 Iron

06:28 Vitamin B12

08:38 Probiotics

13:14 Hormones

15:54 Sleep

19:27 Acetyl-l-carnitine

22:40 Exercise

26:31 Protein

29:07 Forest bathing

32:15 A great brain fog diet

34:16 The role of chronic infections

Featured Studies

Understanding the Experience and Impacts of Brain Fog in Chronic Pain: https://pubmed.ncbi.nlm.nih.gov/37441085/
How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature: https://pubmed.ncbi.nlm.nih.gov/36059042/
Associations between Nature Exposure and Health: https://pubmed.ncbi.nlm.nih.gov/33946197/
Spending at least 120 minutes a week in nature is associated with good health and wellbeing: https://pubmed.ncbi.nlm.nih.gov/31197192/
Sleep drives metabolite clearance from the adult brain: https://pubmed.ncbi.nlm.nih.gov/24136970/
Poorer sleep impairs brain health at midlife: https://pubmed.ncbi.nlm.nih.gov/36725955/
Resetting the late timing of 'night owls' has a positive impact on mental health and performance: https://pubmed.ncbi.nlm.nih.gov/31202686/
Exercise training increases size of hippocampus and improves memory: https://pubmed.ncbi.nlm.nih.gov/21282661/
Effectiveness of physical activity interventions for improving depression, anxiety and distress: https://pubmed.ncbi.nlm.nih.gov/36796860/
The Role of Amino Acids in Neurotransmission and Fluorescent Tools for Their Detection: https://pubmed.ncbi.nlm.nih.gov/32867295/
Long-term dietary protein intake and subjective cognitive decline in US men and women: https://pubmed.ncbi.nlm.nih.gov/34293099/
The misogyny of iron deficiency: https://pubmed.ncbi.nlm.nih.gov/33682094/
Iron treatment normalizes cognitive functioning in young women: https://pubmed.ncbi.nlm.nih.gov/17344500/
How can I get enough iron?: https://www.ncbi.nlm.nih.gov/books/NBK279618/
B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin: https://pubmed.ncbi.nlm.nih.gov/31490017/
Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia: https://pubmed.ncbi.nlm.nih.gov/32206454/
Vitamin B12 - Health Professional Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/#h3
A Paleolithic Diet with and without Combined Aerobic and Resistance Exercise Increases Functional Brain Responses and Hippocampal Volume in Subjects with Type 2 Diabetes: https://pubmed.ncbi.nlm.nih.gov/29255413/
Hormonal Influences on Cognitive Function: https://pubmed.ncbi.nlm.nih.gov/30914845/
Effect of standardized root extract of ashwagandha ( Withania somnifera) on well-being and sexual performance in adult males: https://pubmed.ncbi.nlm.nih.gov/35873404/
Benefits of Black Cohosh (Cimicifuga racemosa) for Women Health: https://pubmed.ncbi.nlm.nih.gov/35337076/
Probiotics fortify intestinal barrier function: https://pubmed.ncbi.nlm.nih.gov/37168869/
Probiotic supplementation improved cognitive function in cognitively impaired and healthy older adults: https://pubmed.ncbi.nlm.nih.gov/36529793/