In this episode, I run through a series of high-quality studies that provide insight to: what is the best type of exercise for depression?
It’s no secret that there are many ways that exercise benefits your physical health, from improving your heart health to reducing the risk of disease.
Knowing its power to improve physical health, it’s worth hearing if it could be as effective or even more effective than drug therapies and other interventions to improve your mental health, and how to tap into those benefits.
Tune in to the episode to hear how you can use exercise to optimize your mood.
https://www.drruscio.com/best-exercise-for-depression
My fitness burnout story: https://www.youtube.com/watch?v=1E_2jc71H5Q
Talking to Dr. Gabrielle Lyon about protein and muscle health: https://drruscio.com/protein-intake-is-crucial-for-your-health/
Courses, free guides, and more: https://drruscio.com/resources?utm_source=youtube&utm_medium=link&utm_campaign=drruscio.com_resources
00:00 Intro
01:49 Why Exercise Impacts Mood
03:28 Ideal Frequency & Intensity
05:03 How to Find Your Intensity
06:57 A Word of Caution
07:58 Exercise: The Physiological Explanation
09:55 How to Start AND Fine-Tune
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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.
In this episode, I talk with Dr. David Jockers about what really works for healing leaky gut syndrome. When your gut is “leaky,” symptoms from diarrhea to joint pain to brain fog can occur.
These symptoms point to a larger issue of an overreactive immune response, which can be calmed down with the right tools in place.
At the clinic, we follow the scientific evidence and listen to how our patients respond to various treatments. With healing leaky gut, we’ve found one supplement that works across the board for patients. We’ve also found what doesn’t work, despite the hype around these modalities.
Listen to the episode to hear the best ways to get a healthier gut and you.
https://www.drruscio.com/leaky-gut-inflammation
In this episode, I share how one of our patients, Amy, struggled to find success with hormone replacement therapy (HRT) for symptoms of anxiety and depression and instead found relief with probiotics.
As she worked through these issues with our clinic’s Dr. Scott, she was able to see the connections between her mood, hormones, and gut health. Amy’s other symptoms were gas, bloating, loose stools, and insomnia.
While there’s not one magic bullet that resolves everyone’s symptoms, probiotics made a substantial difference in Amy’s overall health.
Tune in to hear more about her health journey and how probiotics improve cortisol, gut dysbiosis, sleep, and more.
https://www.drruscio.com/hrt-for-symptoms
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
This episode covers updates in probiotic research related to children’s health, oral health, and infections. By listening in, you’ll get answers to the following questions:
Does strain-specificity matter when using probiotics for kids?
Do probiotics improve tolerance to infant formula?
Do probiotics reduce the risk of infants developing allergies?
Do probiotics improve GI symptoms in children?
Do probiotics help with bad breath?
Do probiotic lozenges improve oral health?
Can probiotics improve post-surgical, COVID-19, and upper respiratory tract infection outcomes?
Hear how these updates in probiotic research can help you know how to use probiotics best for children, oral health, and infections.
https://www.drruscio.com/updates-in-probiotic-research
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
https://drruscio.com/coffee-and-gut-health
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
For many people, coffee serves as a go-to energy source. Besides its ability to keep us awake through a long day, is coffee good for you? Listen in to learn how it can help with a wide range of disorders from diabetes to depression.
https://www.drruscio.com/is-coffee-good-for-you
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Conventional and functional health practitioners both do things right and wrong when it comes to treating a sluggish thyroid. This episode offers the best data points from both sides, informing you on how to interpret thyroid lab values, determine if thyroid hormone is necessary, and find treatments that improve your symptoms.
https://www.drruscio.com/identify-treat-sluggish-thyroid
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
According to research, 37–61% of people may not need to be on thyroid medication. Listen in on the studies that show why medication isn't always the answer to support your thyroid and what can help instead.
https://www.drruscio.com/thryoid-medication-may-not-be-needed
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Immersing yourself in a cold shower or an ice bath might sound crazy, but it’s crazy effective, according to research. Hear what health ailments it has shown to benefit and how you can get started doing it yourself.
https://www.drruscio.com/cold-exposure-backed-by-science
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
When your gut is inflamed, similar to an injury, sometimes rest is the best solution. An elemental diet (short-term, exclusive consumption of a nutrient-dense meal replacement shake) gives your gut a chance to heal. It’s one of the most effective therapies in our clinic, and the research continues to support its ability to help improve symptoms related to a wide variety of digestive conditions. Hear why it works and how to begin implementing it into your everyday routine for better gut health.
https://www.drruscio.com/gut-friendly-meal-replacement-shake
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
A healthy gut can translate to better digestion, skin, metabolism, mood, cognition, and more. But what supplements can help keep your gut health in check? On the podcast, I cover the two most effective supplements for your gut microbiome and cover what other remedies seem effective, but ultimately research says otherwise.
https://www.drruscio.com/two-effective-supplements-gut-microbiome
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Challenging yourself in a workout is one thing, but when you ramp up training too much or too hard, it comes with negative side effects. I’ve felt these effects, as have clients of Dr. Mike T. Nelson. In this episode, Dr. Nelson shares how to spot these not-so-obvious signs, overcome them with supplements and adequate rest, and find what exercise intensity works best for you.
https://www.drruscio.com/early-warning-signs-of-over-exercising
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Lab testing done by a previous functional health practitioner told John he had Hashimoto’s and needed to avoid meat. Following the practitioner’s recommendations, he began a vegan diet, which only made him feel worse. When John came to our clinic, we listened more to his symptoms rather than lab values and customized a plan that ultimately led to him feeling better. Listen in to hear what dietary and lifestyle recommendations made the difference.
https://www.drruscio.com/hashimotos-misdiagnosis
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
We're hiring! To apply for our video editor and co-producer role, please visit drruscio.com/coproducer.
Can testing your genetics improve your health? In this episode, hear the latest evidence that demonstrates why it’s not as helpful as it’s made out to be and what is actually effective for improving mental clarity, weight loss outcomes, digestive issues, and more.
https://www.drruscio.com/genetic-testing-for-your-health
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
We're hiring! To apply for our video editor and co-producer role, please visit drruscio.com/coproducer.
In this podcast episode, many natural therapies are under analysis. Can vitamin D improve depression? Does mindfulness relieve long COVID symptoms and ulcerative colitis flares? Are coffee and omega-3s good for your heart? The featured findings can help inform you of tools to use to improve your mood, heart health, immunity, gut health, and more.
https://www.drruscio.com/research-backed-health-remedies
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
As an endurance athlete, Eric Hinman knows the commitment, drive, and hard work needed for athletic training. But as he and I have experienced, training too much places your body and mind under extreme stress and can interfere with achieving fitness goals. While detailing my own experience with overtraining, Eric shares what foods, supplements, gentle exercises, and other functional health approaches can help improve exercise recovery, prevent exercise burnout and injuries, and get you back on track with your fitness goals. Listen in.
https://www.drruscio.com/how-to-know-overtraining
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
While there’s a world of bacteria that live in your gut, they have far-reaching effects on your skin, liver, bone, and other organs. Listen in to learn what diets can help you improve your gut bacteria and how to choose which one ultimately works best for you.
https://www.drruscio.com/gut-health-and-diet
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Probiotics are emerging as one of the most effective gut health supports. And the new research I reveal in this podcast highlights new and exciting research about how they can improve non-digestive symptoms. Listen in to learn their effects on women’s health, children’s health, body composition, muscle recovery, and more.
https://www.drruscio.com/benefits-of-probiotics-beyond-the-gut
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
If your probiotics get warm, does that mean they’re less effective? This episode answers this question once and for all and reiterates why probiotics are one of the go-to therapies used in our clinic.
https://www.drruscio.com/warm-probiotics-still-effective
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
This episode takes a deeper look at how medications, diets, and behavioral changes impact irritable bowel syndrome and small intestinal bacterial overgrowth symptoms. Hear what research-backed therapies are worth exploring to take control of your own gut health.
https://www.drruscio.com/studies-reveal-sibo-and-ibs
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
When overdone or done unnecessarily, functional health tests can impact patients financially and emotionally. Take Jane—a patient at our clinic who spent over $7,000 in total on treatment with a different doctor only to develop an eating disorder and experience worsening symptoms. In this episode, I break down evidence that explains why adrenal, glucose breath, micronutrient, gut dysbiosis, and food allergy tests didn’t help her case—and why they aren’t always necessary to do for treatment.
https://www.drruscio.com/consequences-overtesting-overtreatment
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Supporting your amygdala—your brain’s fear response center—could be the key to reducing anxiety, inflammation, and reactions to foods, environmental triggers, and supplements. Listen in to hear how meditating and spending time in nature can quiet an overactive amygdala.
https://www.drruscio.com/natural-treatments-improve-mental-health-immunity
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Combining her professional experience with clinical and functional medicine and personal experience with secondary progressive multiple sclerosis, Dr. Terry Wahls created the Wahls Protocol®. This protocol, which is a modified Paleo diet, personally helped Dr. Wahls go from surviving to thriving with multiple sclerosis. Learn more about how she designed the protocol, what foods are a part of the protocol, and what successful outcomes she’s seen from it on healthy aging and chronic health conditions.
https://www.drruscio.com/wahls-protocol-autoimmune-disease-diet
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
Did you know that altered stress hormones, poor sleep, fatigue, anxiety, and depression all intersect with gut health? There have been many studies that have shown these connections, and the one that I feature in this episode continues to confirm that the benefits of probiotics go beyond the gut. Listen in for a rundown of the study and answers to how long probiotics should be taken and if cortisol testing is necessary.
https://www.drruscio.com/healthy-gut-lower-cortisol-levels
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources
With a study looking at the effects of an elemental diet on Crohn’s Disease comes the question, “Could it offer symptom relief for other gastrointestinal disorders?” In this episode, learn about the study’s promising findings, what an elemental diet is, why it could be an effective gut-healing tool for IBS, ulcerative colitis, and GERD, and how to begin following one to improve your gut health.
https://www.drruscio.com/elemental-diet-crohns-ibs-and-more
My book Healthy Gut, Healthy You is available at https://drruscio.com/getgutbook
If you're in need of clinical support, please visit https://ruscioinstitute.com
Looking for more? Check out https://drruscio.com/resources