0:08

Welcome. To Dr. Reeves Show Radio

0:11

providing practical and science based solutions to

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feeling your best to stay up to

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date on the latest topics as well

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as all of our prior episodes. Make

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sure to subscribe in your podcasts

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player for weekly updates. Visit Doctor

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Rue show.com That's D

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R. rustio.com

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The following.

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Discussion: It's for educational, Purposes Only

0:33

and is not intended to. Diagnose or

0:36

treat Any disease. Please Do.

0:38

Not apply any of this information without

0:40

first speaking with your doctor. Now let's

0:42

said that this show. Will.

0:44

Come back let's discuss exciting new research

0:47

that informs hundred improve sleep fatigue, in

0:49

mood and as you may know myself

0:51

and our research team are per viewing

0:53

this Niagara Falls of research. It's been

0:56

published on a daily basis. Pulling.

0:58

Out for you. The stories that

1:01

we feel are of the highest

1:03

quality and also have the highest

1:06

clickability. So today will cover a

1:08

few studies, One on which we

1:10

can learn how exercise can full

1:13

lean the gate the negative impacts

1:15

of poor sleep? Pretty amazing. Another

1:17

study showing that probiotics can improve.

1:21

Post. Infectious fatigue.

1:23

Whether. Be covered nineteen have seen

1:25

bar by are so another in

1:27

my mind. very relevant study. One

1:30

research paper on a natural

1:33

tool that is more effective

1:35

for improving insomnia then insomnia

1:37

medications. Will. Do a

1:39

quick examination of blue light

1:41

blocking glasses. Are these helpful

1:44

for sleep or hype. And.

1:46

Also, look at caffeine and a

1:49

couple insights regarding caffeine consumption and

1:51

what to do or not to

1:53

do regarding. Impacts on sleep.

1:56

okay so let's kick off with this really

1:58

in my mind fascinating study, 2023 observational

2:01

study in 92,000 individuals. So

2:06

even though it's observational and observational data

2:08

isn't necessarily as quality, it's

2:10

in 92,000 individuals, very high sample

2:13

size. Now they looked

2:15

at again, can exercise buffer the negative

2:17

impacts of sleep? Defining

2:19

insufficient sleep as

2:22

less than six hours per night. So

2:25

in some cases it might be you can't

2:27

sleep that long because you have insomnia or

2:30

you choose not to do to work

2:32

or other life events. But either way,

2:35

in those getting insufficient sleep,

2:37

less than six hours per night. If

2:42

they obtained exercise that was adequate

2:45

and adequate being defined as 150 minutes per

2:47

week of

2:50

moderate to vigorous exercise. So this

2:52

is not a lot, 150 is

2:55

three or four exercise sessions per week depending

2:57

on how long each session is.

3:00

And it didn't seem to matter what type of exercise.

3:03

But here's the key finding.

3:06

In those who didn't sleep well, there

3:09

was an 88% increase of this metric known

3:12

as all-cause mortality. So

3:14

that's death from any cause. So

3:17

if we add up accidents, falls,

3:19

cancers, heart disease, neuro-cognitive

3:21

diseases of whatever sorts, it

3:24

summaged to death from any cause, aka

3:26

all-cause mortality. So the people that didn't

3:28

sleep enough had an 88% increased

3:31

risk of death from any cause. Which

3:34

again was fully erased if

3:37

people exercised for 150 minutes per week.

3:42

Leading these researchers to state, a

3:46

higher volume of physical activity

3:48

attenuated the detrimental effects of

3:51

sleep duration on all-cause

3:54

mortality and cardiovascular

3:56

disease mortality risk. So,

4:00

As I've been trying to here on the show

4:02

for a while Encourage

4:05

you to exercise because

4:07

data like this are extremely compelling

4:11

Okay, this next study also found to be

4:13

quite relevant quite interesting 2023

4:16

randomized control trial 70

4:19

people who had fatigue after

4:21

an infection that infection may have been

4:24

have seen bar kovat 19 Borrelia

4:27

lime or a

4:29

respiratory tract infection They

4:32

were given either placebo or

4:34

a probiotic vitamin blend

4:37

containing a lactobacillus Blend

4:39

lactobacillus bifuribacterium type blend

4:43

at about 10 billion per day. So

4:45

standard probiotic dose Paired

4:47

with a vitamin that was a B complex

4:49

magnesium manganese and a prebiotic and

4:53

what they found was those in the

4:55

treatment group had improved quality of life improved

4:58

depression and improved

5:00

fatigue and This

5:03

is a graphic on narrate. But one of the things

5:06

here I wanted to point out so

5:08

I'm the show we're always trying to Determine

5:11

well, how long do I have to

5:13

do a therapy or a diet trial?

5:17

before I can judge if it's helpful

5:19

or not and Interestingly

5:21

in this study the difference

5:23

between groups did not become significant

5:26

until the six-month mark There's

5:29

a trend you see at

5:31

three months, but it really wasn't significant until

5:33

six So I

5:36

keep trying to share this because on the one

5:38

hand I fairly

5:40

uniformly See when working with

5:42

people if something is the right

5:44

fit they're gonna know inside of a month But

5:47

there are data points that have shown two

5:50

or three or even four months until

5:52

a real significant effect is realized So

5:54

this is something that you'll

5:56

have to take on a case-by-case basis, but just

5:58

wanted to share what I found interesting from

6:01

this paper regarding this

6:07

research paper, these findings

6:09

suggest that probiotics may be a

6:11

promising intervention for improving the health

6:13

of patients with post-infectious fatigue. Now

6:18

we mentioned a moment ago a tool

6:20

for insomnia, and this is

6:22

known as CBT, or Conitive

6:24

Behavioral Therapy. What

6:28

I find compelling and utilitarian

6:30

about this is the

6:32

fact that it's online. You didn't have to

6:34

go to a therapist's office. Obviously, that makes

6:36

this much more convenient. Four

6:38

thousand patients were given

6:41

sleep medication or cognitive behavioral

6:43

therapy or a combination of the two. At

6:46

six months, they found that the

6:48

cognitive behavioral therapy was more

6:50

effective than the medication for

6:52

insomnia, anxiety, depression, but

6:55

the combination of the two was the

6:57

best. So, logically,

7:00

I think you could consider starting

7:02

with cognitive behavioral therapy

7:04

if that's sufficient. Awesome. And

7:07

if it's not, you could consider

7:09

adding a medication of some sort on top

7:11

of that. And a few

7:13

resources for you. There's one fairly noteworthy book

7:15

called Quiet Your Mind and Get to Sleep.

7:18

We'll link to an online program

7:20

and also a directory for finding

7:22

a local cognitive behavioral therapist. Now,

7:25

on the topic of sleep, blue

7:27

light comes up. And

7:29

why blue light is relevant, you may already

7:31

know this, but your

7:34

eyes sense light, of course, and

7:38

the eyes will trigger the

7:41

suprachiasmatic nucleus,

7:44

which is part of the hypothalamus. And

7:47

the hypothalamus is the master regulator

7:49

of your endocrine system, which includes

7:51

melatonin. And so, when

7:54

we have daylight, this

7:56

inhibits the production of

7:58

melatonin, which is good because melatonin makes you sleepy.

8:00

You don't want to be sleepy during the day.

8:04

And at nighttime, if you don't

8:06

have a lot of light exposure, you

8:09

inhibit the suppression or you allow

8:11

the production of melatonin and

8:13

therefore you sleep. So

8:16

it follows that techniques to reduce

8:18

blue light at night may improve

8:21

melatonin and therefore sleep. But

8:23

as you're probably accustomed to me asking,

8:26

show me the data. So a 2023 systematic review of

8:28

six randomized

8:31

control trials pitted

8:34

placebo, so non-blue light blocking

8:37

glasses, clear lenses essentially, versus

8:39

blue light blocking glasses that were

8:41

worn an hour and a

8:44

half to three hours before bed. And

8:47

they did find that the blue light

8:49

blocking glasses group had

8:51

improvements in sleep quality in

8:54

four of the six studies

8:56

that were analyzed. Now another

8:58

important study here looked at

9:00

healthy individuals who didn't have

9:02

insomnia at baseline. 2019

9:05

randomized control trial albeit small, 15 patients,

9:09

but they did find that in otherwise healthy

9:11

individuals, the use of

9:13

blue light glasses prior to

9:15

bed improved the

9:17

ability to fall asleep quickly, sleep

9:19

quality and also morning alertness. So

9:22

I think it's safe to say that

9:24

one strategy you could use to improve

9:26

your sleep would be blue

9:28

light glasses. Also, you

9:31

can use blue light filtering apps

9:33

on your computer, on your phone, and

9:35

just logically dim the lights in

9:37

your home and opt for lights that are more

9:39

yellow than they are white because the white will

9:41

have the blue and the yellow will have less

9:43

blue. And one point I wanted

9:45

to make, admittedly, with

9:49

no data, I found

9:51

it silly when I see people wear

9:53

blue light blocking glasses 24 seven as

9:56

a blue lights going to kill you. And

9:58

there's a data point. Finding that

10:00

blue light exposure during the day

10:03

is helpful for alertness, which makes

10:05

sense. 2019

10:07

observational study, they took

10:10

a small group of university students and

10:12

exposed them either to warm light, so

10:14

this is something that's gonna be more

10:16

yellow, or blue light. And

10:19

they found the blue light exposure group

10:21

had increased alertness, better mood,

10:24

and a reduction in their melatonin levels, which

10:26

during the day, obviously, you want. So

10:29

just a note, if you're one of the people who's

10:31

been led to believe that blue light

10:34

is always problematic, that's not

10:36

true. Blue light during the day is good.

10:38

Blue light prior to bed, we want to try

10:41

to filter out or reduce. Hey,

10:44

everyone, if you wouldn't mind, please leave the podcast

10:46

a quick review. And

10:49

speaking of sleep, caffeine, of course,

10:51

here is relevant, and caffeine

10:55

will block another

10:57

compound called adenosine, and

11:00

you need adenosine to build

11:02

up in order to sleep. So

11:04

if you block too much adenosine,

11:07

then it's built up when you try to go

11:09

to bed, and therefore you can't sleep. So

11:11

this is why caffeine timing can

11:14

be relevant, of course, to sleep. So

11:17

this brings us to a 2023 meta-analysis, and

11:21

they found that caffeine consumption, in

11:23

general, was associated with

11:26

45 minutes less of sleep, a

11:30

longer time to fall asleep, and

11:32

also less deep sleep. But

11:34

here's the kicker. These

11:37

effects did not occur. There

11:39

was no negative impact on sleep. If

11:42

the caffeine was consumed roughly

11:44

12 hours before bed, and

11:48

this is an important caveat, because

11:50

certainly with some of

11:52

the information that has

11:54

surfaced on the ability of

11:56

caffeine to derange sleep, We

12:00

often have the sort of baby with

12:02

the bathwater or this over correction wherein

12:04

people drink no caffeine and If

12:07

you drink the caffeine Early

12:10

in the day again roughly 12 hours There

12:13

doesn't seem to be any consistent negative

12:15

impact on one's sleep And

12:17

just some quick numbers here if you have 200 milligrams

12:20

of caffeine at 9 in the morning By

12:23

9 at night you'll have 25 milligrams

12:25

circulating if you have 200

12:27

milligrams at 1 You'll

12:29

have three times that you'll have 75 milligrams

12:33

circulating at 9 p.m. So

12:35

it's important to bear in mind that Timing

12:38

with caffeine is very important and I

12:40

would recommend getting the caffeine

12:43

in early in the morning now.

12:45

There's another thought

12:47

here which I haven't fact checked, but You

12:51

want to wait an hour and a

12:53

half from waking up before consuming caffeine

12:56

So you can have some adenosine build up

12:58

that the caffeine will then prolong so you

13:00

may have the best outcome in terms of

13:03

energy and This may

13:05

also reduce afternoon energy lols

13:08

If you wait an hour and a half from when

13:10

waking up and then have your caffeine and that's pretty

13:12

much what I do And

13:15

certainly I'm very mindful not to have caffeine at

13:17

12 or at 1 or at 2 I

13:21

can usually get away with something in that window

13:23

But honestly if I go a little bit beyond

13:25

that it becomes problematic people

13:28

are different in terms of their endogenous

13:31

caffeine clearance if you will So

13:33

you want to make note of where

13:36

that line is for you? But certainly

13:38

said simply the earlier the better with

13:40

caffeine consumption So

13:43

caffeine can give you energy mitochondrial

13:45

supports vitamins can also do the

13:47

same thing a 2023

13:50

observational study Looking

13:52

at 174 individuals with

13:55

chronic fatigue after a

13:58

COVID-19 infection were

14:00

given either control,

14:02

so this would be pain medications,

14:04

yoga, and counseling with control in

14:07

this study, or

14:09

they were given mitochondrial support,

14:11

CoQ10 and alpha lipoic acid,

14:14

plus the control. And what

14:16

they found was after two months, those

14:19

receiving the mitochondrial supplement on

14:22

top of the control interventions

14:25

had a 50% reduction in

14:28

fatigue, poor sleep, and

14:30

in pain. So

14:33

something to bear in mind that

14:35

can happen post-infection is

14:38

the inflammation that occurs can

14:41

lead to what's known as this mitochondrial

14:43

danger response. And

14:45

there are things that can be done to

14:48

support the mitochondria back to

14:50

fuller function. I

14:52

do feel mitochondrial supplements are an

14:54

area where we need better research.

14:56

So looking at something like this

14:58

is quite helpful, and

15:00

especially when given against a control group

15:02

to compare the effects and to mitigate

15:04

the impact of placebo. So if

15:07

you've had an infection, or otherwise if you're

15:09

struggling with fatigue, something to

15:12

consider might be CoQ10 100 mg per

15:14

day and alpha lipoic acid 100 mg

15:16

per day also. Hey

15:20

there, listeners. This is Erin Ryan with

15:22

the Dr. Ruscio team. Back to answer

15:24

just a few more questions about elemental

15:26

heal. You asked, will the

15:28

carbs in elemental heal feed fungus

15:30

or Candida? So there's no real

15:32

set research on this yet, but in Dr. Ruscio's

15:34

opinion, no. This formula

15:37

is absorbed in the first few feet of

15:39

the upper intestine, so it should starve fungus

15:41

just like it does bacteria. How

15:44

to reintroduce foods after the two

15:47

week elemental heal protocol. Okay,

15:49

so you want to start slow and use

15:51

a very limited number of foods. So maybe

15:54

start with steamed veggies or something like that.

15:56

Stay away from raw veggies or charred meats,

15:58

but take the time to. Introducing very

16:00

slowly so you can notice how you feel.

16:04

What about intense workouts while on the

16:06

two-week protocol? So since this is

16:08

a time to sort of reset the gut

16:10

and have it rest from digestion, it's probably

16:13

a pretty good time to just rest

16:15

your body altogether. So if you can

16:17

do something restorative like yoga or walking,

16:20

that's probably even better. So

16:22

there's a lot more info about Elemental

16:24

Heal on our website, drruscho.com. There

16:27

are customer reviews, research, scientific

16:29

evidence, ingredients, anything you want

16:31

to know about Elemental Heal is there on the

16:33

shop page. You can save 15% off

16:36

of Elemental Heal when you

16:38

use code GET-E-H. So

16:40

visit drruscho.com and use

16:43

code GET-E-H for 15% off. Coming

16:48

back to exercise, if you're someone who

16:51

hasn't quite gained traction with

16:53

exercising, this meta-analysis, I

16:56

think, could be for you. They

16:58

summarized 33 randomized control trials in

17:00

just over 2,000 individuals

17:03

with either fatigue or

17:06

with other chronic conditions,

17:08

autoimmune diseases, cancers, fibromyalgia,

17:11

IBS. And

17:13

this is what's interesting. They

17:15

found the most effective intervention for

17:18

fatigue was what's known

17:20

as extra gaming, so

17:22

game exercise programs,

17:25

if you will, like We Tennis.

17:29

That was the most effective. Now second to

17:31

that was either cycling

17:34

or a combination of aerobic and

17:36

strength training. Either one led

17:39

to the similar results of what's known

17:41

as a moderate effect size. So cycling

17:43

or aerobic plus strength, either

17:46

one of these led to a moderate impact.

17:48

But the extra gaming led to

17:50

a large effect size, leading

17:53

the researchers to conclude, physical

17:56

activity has a modest effect on fatigue

17:58

among adults with chronic conditions. conditions.

18:01

And where I think extra gaming is

18:04

interesting, this is just my thinking, but

18:07

if you're someone who hasn't really taken up

18:10

habitually the habit of

18:12

exercise, it might be

18:14

that you don't like going to the gym and

18:16

you get bored, and it may also be that

18:18

if you do go to the gym or a

18:21

walk or a run, you don't push yourself.

18:24

And when we're playing games, it's easier to

18:26

get wrapped up in the game and work

18:28

harder without realizing it. And as someone who's

18:31

played sports throughout my life, I can say

18:33

this is clearly when I work the hardest.

18:35

So something to consider if

18:38

you're not getting traction with exercise

18:40

might be extra gaming. Okay,

18:43

and then the final two studies bring

18:46

us back to mood and

18:48

stress, this time looking at

18:50

the impact of meditation. 10,000

18:52

subjects with anxiety,

18:57

sadness, and or stress

19:00

were given a meditation app called

19:03

Insight Timer. And

19:05

they found that meditation was effective for

19:08

improving either the

19:10

anxiety, the sadness, and or the stress when

19:14

people practiced it four to seven

19:16

days per week. They

19:19

didn't find that the length of the

19:21

session had an impact, and this I

19:23

think is very crucial. You'll

19:25

sometimes hear someone say, Oh, I meditate for

19:27

45 minutes per day. And my

19:30

internal response to this boy, where do you find the

19:32

time? And if you're

19:34

someone who is being told, well, it's got

19:36

to be 20 minutes. If it's not 20

19:38

minutes, it's not sufficient. And

19:40

then you therefore don't meditate, you

19:42

might miss the key finding from this

19:44

fairly large study, which

19:47

was consistency was more important than

19:50

duration. And the four

19:52

to seven days per week was was the real

19:55

mark to try to hit here. But again, not

19:58

giving yourself a quota regarding time

20:01

and this leads to the researchers

20:03

comments, our findings suggest

20:05

that it was the consistency of

20:07

practice, not the length

20:09

of individual sessions that

20:12

was the most important predictor of

20:14

change. So, one

20:16

thing to keep in mind and as I say

20:18

with diet, don't let the perfect be

20:21

the enemy of the good. So, here that same

20:23

thing would apply. And

20:25

I just wanted to tie one concept

20:27

to why it may have been

20:30

those undergoing the insight

20:32

timer meditation practice had

20:34

improved sadness and stress and

20:37

what have you. This comes from a 2014 clinical

20:40

trial and what they

20:42

did was put people in

20:44

a functional MRI before

20:47

and then after meditation.

20:51

And while they were in the MRI, they

20:54

showed them startling images. In

20:56

fact, I wanted to share one with you but I

20:58

wasn't sure if we get some sort of YouTube censorship.

21:00

It's a person pointing a gun in your face

21:03

and it's certainly unpleasant to look at. And

21:06

here's what they found. In

21:09

the people who were practicing

21:11

mindfulness meditation, when

21:14

scanning their brains, there was

21:16

a significantly lowered

21:19

activation of their amygdala, a

21:22

center in the brain that tends to over function

21:24

when people are stressed and anxious. And

21:27

what was elegant about this study in particular is

21:29

they compared it to a control group. So,

21:33

half of the people practice

21:35

mindfulness meditation, the other half

21:37

didn't do anything. They get in

21:39

the functional MRI, scan their brains

21:42

while showing them these scary images and

21:45

they see a really noteworthy

21:47

reduction in the

21:49

fear governing center of the brain, the

21:51

amygdala. So, I just

21:53

wanted to tie that in for you regarding one

21:55

of the things happening in the brain that Is

21:59

beneficial. When you medicaid.

22:02

So to run this all out.

22:04

in summary, there is a lot

22:06

of power in your hands exercise

22:09

as because can fully negate the

22:11

negative impact of sleep and also

22:13

improve your energy. Probiotics along with

22:15

a multi vitamin essentially can improve

22:18

fatigue. Comment. Behavioral therapy

22:20

can be more effective than. Mano.

22:23

Therapeutic of medication. Mitochondria.

22:26

Support can improve your energy as Co

22:29

Q ten an awful A public acid

22:31

and meditation can improve your mood and

22:33

your brain health. So so many great

22:35

tools that you can use to improve

22:37

your health. And I hope that

22:39

is do improve your health and that you let me know

22:41

about it in the comments. Are you

22:43

guys the seductor? so I will tighten up. And

22:52

leave. A review. shows.com

22:55

as question for any hi

22:57

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