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episode #354

Interview with Dr. Rosemarie Rutecki: Adrenal Health, Gut Microbiome and Circadian Rhythm!

May 6, 2024 in Podcast

Intro

This week I interviewed Dr. Rosemarie Rutecki!

With a Doctor of Pharmacy degree and Board Certification in Functional Medicine, Dr. Rutecki is dedicated to uncovering the root cause of imbalances in your body.

In this episode, we discuss:

  • how traditional medicine often fails to make the connection between gut health and overall health
  • importance of checking adrenal, cortisol, and DHEA levels
  • the role melatonin plays in regulating sleep-wake cycles
  • importance of personalized diets
and her one tip to get your body back to what it once was!



Brian (0s):

Coming up on the GET, LEAN, Eat, Clean, Podcast.

Rosemarie (4s):

And of course we're gonna age. But you don't wanna age miserable. You wanna age with vitality. You wanna age optimal. You wanna age, having your brain function, being able to move, to have the energy to enjoy all the hard work that you have done through your younger life. You don't wanna be 60, 70 and be in a nursing home. Who wants that? Right? And I see it 'cause I saw it in my practice. I saw it when I was in the hospitals. I saw it. When patients will come, multiple medications, professional people that have worked their whole life, And, now they can enjoy their life.

Brian (40s):

Hello and welcome to the Get Lean Eat Clean podcast. I'm Brian Gryn and I'm here to give you actionable tips to get your body back to what it once was, five, 10, even 15 years ago. Each week I'll give you an in depth interview with a health expert from around the world to cut through the fluff and get you long term sustainable results. This week I interviewed Dr Rosemarie Rutecki With, a Doctor of Pharmacy degree and Board Certification in Functional Medicine. Dr. Rutecki is dedicated to uncovering the root cause of imbalances in your body. We discussed how traditional medicine often fails to make the connection between gut health and overall health. The importance of checking adrenal cortisol and DHEA levels, the role melatonin plays in regulating sleep wake cycles, the importance of personalized diets and her one tip to get your body back to what it once was.

Brian (1m 32s):

Really enjoyed my interview with Rosemary. I know you will too. Thanks so much for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn and I have Dr. Rosemary Ian, welcome to the show.

Rosemarie (1m 47s):

Thank you Brian. I'm so excited to be here.

Brian (1m 50s):

Yeah. Excited to have you here all the way from Florida.

Rosemarie (1m 53s):

Yes.

Brian (1m 55s):

And you are a, a visionary pharmacist, a passion for health and wellness. I know you've gotten into functional medicine, And. what led you down this road?

Rosemarie (2m 6s):

Well, my own health struggles. And actually the, the reason why I started in functional medicine was my daughter, when she was a little girl, she was, we thought that she was shy. And then we find out that she has something that is called selective mutism. And that's an anxiety disorder that pretty much makes kids so fearful of speaking to others that are not their family members. So when I found out that she had that, I started reading a lot about it and learning more about it. Went to conferences and a lot of these kids, they grew up as adults and they can have conversations with anybody outside of their family. So, they pretty much are trapped at home and they don't have any social life.

Rosemarie (2m 47s):

So it's very sad, diagnose. And then when I met a lot of families with adult or teenagers with selective mutism, I felt their pain. And I'm like, I don't want this for my daughter. And then I started reading and learning a lot about it and I took it into my own hands. I was like, I'm gonna help her to have a normal life to be able, 'cause she, these kids, when they're at home, they're normal, right? They're like talking and playing. You see them with all this passion for life. And then when they go out of the house, they just like, they're so scared. And when she started, you know, we started working a lot of cognitive behavioral therapy taking, helping people how to communicate with her so she will feel calm and relaxed and not be scared.

Rosemarie (3m 34s):

She thought that something was gonna happen. Like some, my mom, I'm scared that something is gonna happen if I start talking and I'm like, nothing's gonna happen. Everything will be fine. And then when I reassured her that she started to talk and then we thought that, oh we conquered selective mutism. She's cure, you know, this is so easy. We got her, she's talking. And then I noticed that she started regressing a little bit. So I'm like, well I need to find the root cause of this. 'cause there has to be something that is costing her to be so scared or costing her anxiety, especially at home. Very happy, healthy environment, full of love. No external things that will be causing her anxiety.

Rosemarie (4m 17s):

So then I discovered the gut microbiome, right? I discovered functional medicine and there's a big connection between your gut and your brain and a lot of anxiety, depression, and things that we might be feeling might be coming because our gut microbiome doesn't have good enough, enough of the good flora that make us happy and calm and relax. So she was the one that made me find functional medicine. So I got her really very, you know, we were eating really good at the time, but you know, I improve it more so more eating for the gut microbiome, eh, and also working on her, you know, mindset.

Rosemarie (4m 59s):

But the, the big thing was the gut. And then when I helped her, I was like, well I was also struggling with a lot of health issues at that time. After I had my kids, I had a lot of a hormonal changes. I have a lot of gut issues. I was very tired, I was very fatigued. I was going to multiple doctors and they're like, it's part of perimenopause. I'm like, I am 34 years old. So that's about, that was 10 years ago. I can't be feeling like granny. I was feeling like granny, right? Yeah. And so functional medicine helped me balance my hormones, get, you know, heal my gut microbiome, get more energy and I'm like, this is so amazing that I'm gonna study functional medicine.

Rosemarie (5m 45s):

I'm going to help people 'cause I am a traditional pharmacist and I was not helping people so that I pretty much had kids and stay at home raising them. And I was studying and reading and saying what I'm gonna do with my life now. 'cause I don't want to go back to sell people medications and keep them unhealthy. That was going against what I wanted to live. And so, yeah, so Now I, I help people to have their life back to feel better, to have energy, balance their hormones, lose weight, you know, when you work on your gut microbiome, everything fix.

Rosemarie (6m 25s):

That's what I do now.

Brian (6m 28s):

Excellent. And, what would you say the biggest difference between like functional medicine and conventional medicine is?

Rosemarie (6m 34s):

The big difference is that traditional medicine focus more on diagnosing, prescribing you something, right? Or either surgery, things like that. Which is great, right? 'cause we need doc, we have great doctors that, that give us diagnose. If we have that many a surgery, we're gonna get it. But the problem is that it's not working on the root cause. So it's mostly putting bandaids now putting a band, you have this, I'm gonna give you a medication, but the root cause of a lot of health issues that we have these days is because of our lifestyle. The way that we're eating. We're not sleeping well. We're very stressed out.

Rosemarie (7m 14s):

We have very bad relationships either at home or at work or with people. We live in a toxic environment either, you know, the house is, has had a lot of mold, we have a lot of toxins inside of our body. So that's the big difference between traditional medicine and functional medicine. Functional medicine wants to look for the root cause, fix it so your body can heal. 'cause we have the capacity of heal. We've seen a research on how we can decrease our eh, biological age. Even if we chronologically are like 10, 20 years older, right? Our body has that capacity of healing and regenerating.

Rosemarie (7m 55s):

And traditional medicine, unfortunately is not looking at regeneration, it's looking at patching. So solving the issue right now, go home, continue the aging process is normal to age is, and of course we're gonna age, but you don't wanna age miserable. You wanna age with vitality. You wanna age optimal. You wanna age, having your brain function, being able to move, to have the energy to enjoy all the hard work that you have done through your younger life. You don't wanna be 60, 70 and be in a nursing home. Who wants that, right? And I see it because I saw it in my practice. I saw it when I was in the hospitals.

Rosemarie (8m 36s):

I saw it. When patients will come, multiple medications, professional people that have worked their whole life, And, now they can enjoy their life.

Brian (8m 46s):

Hmm. And regarding gut health, where do you think people should start when it comes to that? And 'cause sometimes it's one of the, it can be a bit tricky, right? I think there's still a lot of research on, on, you know, microbiome and, and you know, GI maps and things like that. As far as taking tests, is that what you would start someone with is maybe some type of, what am I trying to think of? Like a

Rosemarie (9m 11s):

Gut test? Stool

Brian (9m 11s):

Test? Yeah, a gut test, yeah. Stool test.

Rosemarie (9m 14s):

Yes. I like to start people testing their, their gut microbiome with a stool test. 'cause that will give, that gives you so much information about what's happening inside of the gut. If they have overgrowth of bacteria, if they have not enough of the good bacteria, that also can create issues. Especially with your immune system. 80% of your immune system is in your gut. So if you don't have enough of the good flora, usually what I see in these people are like, they get sick a lot. They have other autoimmune issues or a lot of inflammation in the, their bodies. They might have a lot suffer from a lot of diarrhea, leaky gut, right? Or if they have an overgrowth, there's a lot of bacterias that are connected to autoimmune conditions.

Rosemarie (9m 59s):

Like for example, Klebsiella is one that is related to rheumatoid arthritis. So if I see that, I ask them, maybe they don't have a diagnosis, but I ask, are you having a lot of pain in your joints, in your knees? I'm like, yeah, I'm having a lot of pain. And that's a sign that that's a relationship, right? The, the overgrowth of that bacteria causing that. I can see they have viruses. Parasites too. Parasites cause a lot, cause a lot of issues in the gut. Yeast also cause a lot of issues with people, especially skin issues, weight issues. Your gut microbiome also can be one of the root causes why you're not being able to lose weight, right? Because they, that there's bacteria that is connected to that.

Rosemarie (10m 42s):

Eh, I can see how you are digesting the protein. I can see the level of inflammation in your gut if you're reacting to gluten, if you needed digestive enzymes, if you have inflammation. So the gut microbiome test gives most a lot of information.

Brian (10m 59s):

It is amazing the testing that can be done nowadays. I actually just went through and got certified through FDNI don't know if you're familiar with FDN, functional diagnostic Nutrition. And we had like five flagship tests that we used. One was a, was a GI map, But it. And it's amazing, you know, like stress of the hormone gas, intestinal burial assessment, adrenal stress profile. I mean it there testing goes. Do you have certain handful of tests that you sort of go by that with most of your clients that you start with other than, you know, just the GI map.

Rosemarie (11m 37s):

So to start, I like also checking their adrenals. So adrenal tests is important because the adrenals are the conductors of the symphony of our hormones. It is the, the foundation. And if you see a lot of people have the way that we're living right now, so, so much stress. So running on high cortisol all day is not good. Especially 'cause it cause a lot of leaky gut and it will impact your, the rest of your hormones. So if you're having a, some people might have issues or symptoms of low testosterone and their testosterone is fine. The issues are coming from the high cortisol, a cortisol molecule, it's very similar to the sex hormones like testosterone, progesterone, estrogen.

Rosemarie (12m 20s):

So it will go into the receptors and it will sit there. And then you have, your body will not be using the sex hormones. The cortisol is sitting down in the chair. That is supposed to be for the sex hormone. So imagine what is that cortisol doing to the body too, right? It's sending the wrong signals. So a lot of issues with perimenopause for example, for females are, and that was my case, right? I was in my thirties having tons of perimenopause issues and that was coming because my adrenals was having a lot of high cortisol. Okay? And that, that was causing me hot flashes, that was causing me, eh, issues with sleep.

Rosemarie (13m 3s):

Very similar to perimenopause symptoms. But they were coming from the adrenals. When you have issues with their adrenals, you might feel very tired, very fatigue. That was me. And that's pretty much, I would say like most of the US population right now, feeling very tired, very fatigue. So adrenals, I check them because we need to fortify and take care of our adrenals. Another pearl that I learned, it's that when females go to through menopause, the ovaries stop producing the hormones, right? So then you rely on your adrenals.

Rosemarie (13m 43s):

So if you hit menopause and already your adrenals are burn out, tired, not optimal, you're gonna suffer more through menopause. 'cause that's where your body is you needing, it's gonna be producing the hormones now. So that's why it's so important to check that for everyone that is not, not even if you're experiencing fatigue, because you could be fine, but having a start of some adrenal dysfunction, right?

Brian (14m 14s):

Right.

Rosemarie (14m 15s):

Yeah. And then I like doing the GI maps and I like doing a, a nutritional test to see how's the status of your nutrition, your mitochondria, very important. The, the, your mi so

Brian (14m 27s):

Like a food, like a food sensitivities test.

Rosemarie (14m 29s):

Well I move out from food sensitivity test. 'cause I found that when I test, I did so many tests and I found that everybody mostly was coming from the same food sensitivities. So I like doing more like either elimination of the top ones like elimination or anti-inflammatory diet. And then from there I get great results. And if someone let's say has an autoimmune condition or is not getting better, then I would do a, a food sensitivity test. But I do more of a organic acid test. 'cause I that I can't see the, the nutritional status, the mitochondria 'cause the mitochondria, every cell of your body has mitochondria.

Rosemarie (15m 10s):

So if you don't have, and the mitochondria, it's the energy. So if you are feeling tired, fatigue and your mitochondria, it's weak. The cell membranes of your body need support, need antioxidants, need minerals to function. And if you don't have enough of that, you are not gonna be good. So it's all connected, right? Your adrenals, there are this big symphony playing the orchestra, checking that all the hormones are good, checking insulin, are you working good? How are you doing testosterone? How are you doing Estrogen? Yeah, everybody's happy. Thyroid too, right? If you're having thyroid issues, it could be, and doctors are not checking your adrenals, your thyroid issues could be because of your adrenals, right?

Rosemarie (15m 52s):

Your thyroid issues could be because of your mitochondria, your adrenal issues also could be because of mitochondria. Oh. But if you don't have a good gut microbiome, you're not digesting, absorbing good the nutrients. So then they can go through your cells and they absorb the nutrients. So it's all connected. The big difference between a traditional medicine and functional medicine is that in functional medicine we look at everything, right? Like everything is connected, right? So when we look at your adrenals, when we look at your mitochondria, when you look at all your sex hormones, when we look at your cellular health, your membrane health, your gut microbiome, then we can get a good reboot in your health.

Rosemarie (16m 32s):

Traditional medicine will only look at one thing at a time. So that's why people don't get better. Or it takes them a long time to get better All, right? Because you have, they have to go to multiple specialists and one, they go to the cardiologist for the heart and then you are in the cardiologist. They're like, oh doctor, you know, I'm also having some gut issues. You think you can help me with that? Oh, I'm sorry, I cannot help you with that. You have to go to the gastroenterologist. And then that patient has to wait maybe two, three months to get their gut issues resolved. But what they're, the only thing they're gonna do with them is scope them and give them medications. That's it. We're not looking more in depth what, we're not connecting the dots.

Rosemarie (17m 12s):

Why this person feeling this way? It's all connected. Or may they might say, oh, doctor, and to gastroenterologists and I believe that e every gastroenterologist should learn about the gut microbiome because a patients that have gut issues usually are sad and depressed and they're not feeling well. Right? And then they send them to a psychiatrist. Psychiatrist who also know a lot, a lot about the gut microbiome. They will be solving tons of issues. If they will tell that patient, instead of sending, giving them an antidepressant or an anxiolytic, tell them, what are you eating? How's your diet? How's your nutrition?

Rosemarie (17m 52s):

Right? Are you feeding that gut microbiome? 'cause this is not new information, right? This is all over PubMed. This is all over everywhere. The gut microbiome connection, the gut talks to the brain, the brain talks to the gut, right? It's that connection. So if the gut is not happy, you are not gonna feel happy. Period. So I don't know why doctors these days are not making the connection with that and they just jump into a prescription that is, yeah, it might help you to feel better But it is that really solving the problem? I don't think so.

Brian (18m 27s):

Right. It's almost like a temporary bandaid. And I don't like, as far as, I mean not that there, there's a role that, like you mentioned, that general practitioners can play. I think part of the problem is, like you said, it's like a lot of, it's just sort of a bandaid and they won't test certain things unless there's an issue, right? Like I, I went to a general practitioner and asked him if I could take a bunch of these tests. He's like, well, you know, insurance is not covering these, so I can't send these out. And so I've just done all my testing out of pocket. Hopefully maybe this'll change down the line where insurance does cover some of the, you know, these tests.

Brian (19m 7s):

Is, is this something that you run into with your clients where it's, is it pretty much all out of pocket?

Rosemarie (19m 13s):

It's all out of pocket. But I, eh, I discover when, and this is something that my, the insurance that I have at home, I have the highest deductible because we are very healthy, thank God. Right? We take care of ourselves. So if we have to go to doctor once a year for physical, that's the most we have to do. And then one time I, one of my kids, they had like an ingrow toenail 'cause they were dancing a lot. They were wearing these ballet shoes, tap shoes, And, you know, they, they need to go to a podiatrist and they needed a, a like a authorization for the insurance. And I have my kid here with a lot of pain and I'm like, well, how much it is if I pay a cash?

Rosemarie (19m 53s):

And they're like, oh, 252, 2 50. I'm like, okay. And if I would've used the insurance, 'cause I, we did that in the past, the deductible was $650. Hmm. Okay. So that enlightened me and I'm like, really? Is this a scam or something? So now when I go to the doctors, even having the insurance, I ask for the cash price. When I go to dermatologist, that's another thing I do every one or two years to check, you know, for your health, the of your skin, $150 for a, a dermatologist to see me. And if I would run that with the insurance, because my deductible is so high, my deductible would be five, $600.

Rosemarie (20m 36s):

So Now I tell people, ask those questions. I got an MRI one time it was 250. And then I told my girlfriend that she has an insurance from her job. Right. That they give them, you know, more benefits and she's like, I can't believe it. My de doctor offer an MRI is a thousand dollars. Yeah, just go ask cash for it and you'll pay 200 or $300 for it. She couldn't believe it. So when I tell these two people, yes, we're paying for an insurance that it's making money from us that is overcharging us and it's not solving the issue. So the best thing that we can do is work with a functional medicine practitioner and pay for these things cash.

Rosemarie (21m 17s):

Because in the long run, what do you want? You wanna be healthy, you want prevention. If you get sick, you're gonna spend more money down the road. So yes, you're gonna spend more money now, but the idea is that you live a life that is healthy and a lot of these things, you can order them cash. And especially also with lab work too, like blood work and things like that. If you work with a practitioner and you pay the, the cash price, which is cheaper than the deductible most of the time. Yeah. Or less that you have the super insurance that covers 100% of everything. But most of the people have high deductibles.

Brian (21m 53s):

Yes. Yeah, very true. And, and the, and just the testing that can be done as a functional medicine practitioner, like you mentioned like cortisol, like you know, you get blood tests taken and it's just showing you a spot in time. But like I know with FDN we do something called a saliva test. Yes. Where, you know, where you can measure the cortisol at different times of the day. And because it depends, right? You sort of want a higher cortisol in the morning and then you want it to sort of diminish as the day goes on. And so there's just a lot of nuance to some of this testing that can be done with a functional medicine practitioner that doesn't necessarily get addressed with a general practitioner.

Rosemarie (22m 36s):

Yeah. And thank you for bringing that up Brian, because a lot of people think that they can't get that through blood. And yes you can do it, but it's very difficult. You will have to go to the lab four times that day and before you go to bed to get the reading of your cortisol. 'cause cortisol follows a circadian rhythm and you have to measure it four to five times during the day. And saliva is one of the best ways to do it. Blood work is only gonna me measure one time and just going to the lab might give you so much stress to get, you know, puncture that, that might skew the results. The good thing is about the saliva is you do it like normally at your house, you spit in the sample, you send it to the lab and that will mimic more your natural cortisol rhythm.

Rosemarie (23m 24s):

Right. And what I, I'm sure that you see this a lot. I see a lot of people that have their cortisol very low in the morning. So that're struggling just to get going. And they're reliant on coffee. That was me, right? Coffee in the morning and then four hours later that caffeine is going down and then I need coffee again at noon just to function through the day. And then at night, these people are so wired up either because of the caffeine or because they're very stressed out about the next day that they can't sleep. 'cause the cortisol, it's very high in the evening. So, they have this curve the way around in the morning.

Rosemarie (24m 5s):

We should have a natural increase in cortisol that's healthy. That means that we're ready for the day that we have energy to keep going to wake up. Then at night that cortisol should start coming down. So the melatonin can come up and then we can have restful sleep and we can regenerate. That's the, that that should be the ideal. And I'm sure you're seeing this with your clients is reverse very low in the morning. Very high at night.

Brian (24m 32s):

Yeah. And I'm, I'm also curious, do you look at DHEA as well and that ratio, the cortisol of DHA? Yeah,

Rosemarie (24m 39s):

DHA is very important because eh, you had to support DHEA too.

Brian (24m 45s):

Yeah. And that's a testosterone precursor, right?

Rosemarie (24m 48s):

Yes, yes. Yeah. Yeah. You need the DHEA gets converted into testosterone. Testosterone gets converted into estrogen. So a lot of your, that's why so important to check Adrenal Health, cortisol, DHEA. 'cause a lot of your issues might be coming because low DHEA and EH issues with your cortisol either low or high.

Brian (25m 12s):

Do you

Rosemarie (25m 12s):

Find that, and there's different stages. There's different stages of adrenal dysfunction. So some people might have the first stage where the DHEA could be normal or starting to drop and then they have high cortisols through the day. Stage two, you start seeing that DHEA coming down and then you see the cortisol spiking or starting to calm down. And then in stage three, DHE is very low and cortisol is pretty much flat. That means that you already, you are running on empty usually when you see that people that are on stage three, three, they're having a lot of autoimmune issues or brewing an autoimmune disorder.

Brian (25m 53s):

Mm. What about, I know we talked a little bit about sleep, but like a melatonin, is that something that you check that, you know, sort of hormone that's produced, you know, by, by the pin pineal gland, excuse me, pineal gland and it sort of helps regulate your sleep wake cycle.

Rosemarie (26m 13s):

Yeah. That's another one that you can test too. That I, I test their melatonin because if they're having issues with that, if they're having very low melatonin, then that's like, that's probably what they're having issues with sleep. Yeah. And then one of the things that, that I tell people, it's we have to protect our circadian work on our circadian rhythm. When we work on the circadian rhythm, we can also work on that adrenal cortisol melatonin production. Because if we are very exposed to artificial light, especially blue light at night before going to bed, we're not allowing our body to pretty, they, we have the receptors in our eyes, they're called melanopsin receptors.

Rosemarie (26m 53s):

And those receptors, they send signals to the brain telling them if it's day or night. So if you are still on your computer, you're still with high definition tv, you know, like fluorescent lights at 10:00 PM your body's thinking, oh, it's noon, let's go party. Right? So that cortisol is like woof to the roof. And then when you turn everything off, you're like in bed still awake and wondering why I can't go to sleep. Right. You're just not, you're not giving time to your body to recognize that it's night. So you're going from 10:00 PM super bright and then 10 0 5 you turn everything off and the body's like, what?

Rosemarie (27m 35s):

What's going on here? Right. I'm so confused. So you need to allow your body to understand that night is coming so it can prepare to lower the cortisol and increase melatonin. And I know it's hard because the way that we're living, we're still working at night. If you have kids, I have teenagers and I am sometimes in the parks at 10:00 PM with those fluorescent lights. They're like super bright. I am in the park wearing my blue light blockers.

Brian (28m 3s):

Yeah.

Rosemarie (28m 5s):

Right. So when I go home, I can't go to sleep. 'cause I was having such a hard time going to sleep and I started reading and learning more about the circadian rhythm. And I'm in bed, everybody's sleeping and I'm in bed wire, Brian wire. I'm like, oh my god, I can't go to sleep. And it was, and then since I started wearing my blue light blockers, as soon as it gets dark outside, I have my glasses on. So, so I'm already telling my brain, okay, it's time to start producing melatonin and then I can have better night's sleep. That my, my, my trick.

Brian (28m 38s):

Yeah. I have, well these are my daytime ones and if you're watching on YouTube and then I have the night ones and I get made fun of, but

Rosemarie (28m 48s):

I don't care. I,

Brian (28m 49s):

I don't care either. My

Rosemarie (28m 50s):

Sleep is more important. Yeah. you know, I'm to this point, like when you get older, the less you care about what other people think. I don't wanna know. I'm like, I'm, I'm 44 so I don't know, maybe when I'm 50 or 60 then I'm gonna be even more crazy. Like I really don't care who knows what I'm gonna be doing.

Brian (29m 9s):

Right. Yeah, exactly. No, I don't care either. I wear 'em and I agree. I mean if you do have to look at a screen and you have 'em on, it definitely helps. Obviously no screens is ideal. I always say at least give yourself a couple hours before

Rosemarie (29m 22s):

Bed. I agree. Yep.

Brian (29m 24s):

Yeah. And then also too, a big one I always talked about with when it comes sleep is like making sure you don't eat too close to bedtime.

Rosemarie (29m 32s):

Yes.

Brian (29m 33s):

I find this with myself. I actually think I get better sleep when I eat earlier and I give myself like four or five hours of digestion.

Rosemarie (29m 41s):

Yeah. Because it takes about three hours to digest at least. So if you go to bed Yeah. At least. So if you go to bed right after eating, I tell people like instead of your body using those seven, eight hours of sleep for healing regeneration, that that's the, the job it's gonna be digesting the food. So you're missing out three hours of regeneration for your body to digest the food. Right. So, and then at night we don't do a very good job digesting food either. Right. So that food sits there and then it, it will impact your sleep and impact your gut health too.

Brian (30m 16s):

Yeah. I always say my wife and I, when we go on vacation, we always go out to eat early. It's always easy to get reservations at like five o'clock,

Rosemarie (30m 24s):

Anywhere. Hundred percent. Yeah. My, my husband does the same thing. We're we are the are. Right. We always joke. Yeah. We're with the older people, we're always the youngest one. Yeah. We're the youngest. But we go to eat early, we like to go, you know, 'cause you have to let that digest. And especially when you go eat out, usually eat out, tend to eat a little more. 'cause it's a special occasion. Sure. You're indulge more so you need more time to digest that food.

Brian (30m 49s):

Yeah. And then I always love, I mean I have two dogs, so, but like I time my walks a lot of times around my meals and just going for walks after meals can make a difference as well.

Rosemarie (30m 60s):

Yes. Yeah. Walking after meals is really good. And just walking, walking. It's just the best exercise for our mind, for our body. Every, every time I can, I just, every day I get a walk at least minimum 30 minutes of a walk and then breaks during the day. If I'm working between clients or I have five minutes in between, I walk around outside the pool, get some little bit of sun, come back in. you know, it's, we don't spend that much time outside. That's why also all of our system are so, eh, misaligned because we don't have any time to be on earth to connect the energy. Breathe. Right. We're on the go all the time. So it's important.

Rosemarie (31m 40s):

Yeah,

Brian (31m 41s):

Yeah. No grounding. I mean, you're in Florida so it's a little bit easier, but I, but it's getting nice here and going outside and walking should be I think a priority for everybody. One thing I wanted to touch on, 'cause we're, we're changing seasons here and I'm noticing like higher histamine levels. Is histamine something that, that is the forefront and something that you test for your clients?

Rosemarie (32m 5s):

Could you repeat that Brian? It got, we got disconnected.

Brian (32m 9s):

Oh, I was just saying histamine histamines are tend to be high here now. 'cause we're, you know, changing of seasons, you know, with allergies and things like this. Is this something that you look at as well?

Rosemarie (32m 21s):

Eh, I don't test for that. Eh, I don't get that many clients with allergies. Eh. And if I do, I just help them with their strengthening their gut microbiome. So when you strength the gut, they usually, these people have a lot of leaky gut and that's why they have a lot of food sensitivities, allergies. So working on boosting the immune system, working on the gut microbiome, the gut lining will help them be better with their allergies. So for example, I was allergic to everything. Like I needed Claritin every day. I needed either Benadryl or some type of antisemitic to be able to function through the day.

Rosemarie (33m 2s):

And working on the gut and also getting rid of mold. I got a lot of mold because I, I am from Puerto Rico and I live in molding environments. College was the university was, there was a lot of mold in the schools on my house and that really impacted my health also. I took so many antibiotics when I was little that caused a lot of gut issues. Pretty much wiped my flora. So I was sensitive to everything. I was kneeing all the time. I was, I had runny nose all the time. It was very bad. Eh. So working on your gut microbiome, it's crucial to improve allergies.

Rosemarie (33m 45s):

'cause that will boost your immune system for sure.

Brian (33m 49s):

And. now tell us a little bit about your, your online cl, your online course that you have.

Rosemarie (33m 55s):

Oh, thank you for asking. So I created an online course to help people, eh, start, that's like the first start in your health journey. Improving your gut microbiome, working on your diet, eh, working on your circadian rhythm, eh, eliminating toxins. And I know not everyone can afford getting tested or going to a functional medicine doctor. Or they might not want to, you know, start something by their, by themselves, but with guidance. 'cause there's a lot of misinformation out there. So that's what I created a course that is very affordable, that has recipes, that has different protocols, depending what's your gut condition? Do you have all of diarrhea, do you have constipation?

Rosemarie (34m 37s):

Do you have the reflux? And then people can follow along with the nutritional support, with the protocol supplement support. And then they can get better. And it's only $97.

Brian (34m 52s):

Yeah, I'll definitely put a, a link in the show notes for that class. And I, a couple more questions I wanted to ask you. What's one thing you've changed your mind on maybe that you, something that you had 10 years ago or you thought of 10 years ago that you've changed since then?

Rosemarie (35m 13s):

Let me see. Well, 10 years ago, one of the things that I have learned, it's about food. Food using food as medicine. That's the big one. And that there's not one specific diet that will cure it all or one specific diet for the same people, right? Because our gut microbiome is kind of like our fingerprint So. we have to put in our body what our body likes. So maybe what I eat is not what your body likes. Right? And then we have this war of people saying, no, vegan is better, carnivore is better, keto is better, right? But what I like doing with my clients, And, what I did with myself, I started with the basic stuff.

Rosemarie (35m 58s):

I took all the inflammatory foods out of my diet. I have a lot of autoimmune issues running in my family. And then it's kind of like starting with a clean slate. And that's what I do in the gut program that I'm selling. I start everybody in this program. So then you leave your body the opportunity of feeling good and regenerate for about 21 days. And then you start reintroducing what food at a time, right? One at a time. So then you don't confuse which one it is that is causing you the issues. And then you see how you feel eating different foods. Like for example, I find that when I eat grains, my digestive system slowed down 'cause I suffer.

Rosemarie (36m 40s):

I I, my flora was wipe up. I was as a kid taking so many antibiotics, right? So I suffer from chronic constipation, thank god Now I go to the bathroom every day. But I notice that if I eat a lot of grains, it slows down a little. It's not that I completely eliminate it, it's kind of like a special occasion. I'm gonna have a little bit of rice and beans. But listen, I'm Puerto Rican and I grew up eating rice and beans every single day. So it was hard to say, well, from eating an every day to eating once in a while. But then I noticed how my digestive system got better, how less bloated I was. And then I eat tons of fermented foods. My body loves fermented foods. My body loves kefi yogurt, right?

Rosemarie (37m 21s):

All those things. My body likes it. So I tell people like, forget about all the noise out there and find out and personalize the diet for you, for what makes you feel good. 'cause I made the mistake and I think a lot of people have done it. I went, eh, vegetarian, I lost my hair. I got very bloated, I got very unhealthy, right? So I'm like, oh, this is not for me. I try keto. And I'm like, no, that is not for me. I try so many things. And then when I got into the essence of food, the more diversity you have eating for your gut microbiome, strengthening your gut, you're gonna find that you're gonna be able to tolerate even more foods as time goes and as you continue strengthening your gut microbiome.

Rosemarie (38m 6s):

'cause it's not like in one day you're gonna fix all your problems too. I'm sure you tell this to your clients, people sometimes have the expectation like, oh, am I gonna fix this in a week? And I'm like, this might take years, right? It takes two years to repopulate your flora after you take antibiotics. So that's how much damage antibiotics do to your gut microbiome. So you need a lot of time to repopulate that again. And you might not be able to get everything that you kill, right? We don't have that data, that whole data anymore, but we do know that it can take up to two years or even more to repopulate that flora.

Brian (38m 44s):

Yeah. Yeah. I think it takes a little bit of time, like you said, and like some type of self experimentation, maybe some, a little bit of elimination diet. I think a lot of people are having maybe success with that carnivore diet because it takes a lot of the gut stressors out of play initially. Yeah. And then you maybe

Rosemarie (39m 3s):

A re it's way to start rein. It's a, it's a great way to start for someone that is having a lot of autoimmune issues. Sometimes I, you know, I got clients, I'm like, I do almost like a carnivore, fruitarian diet just to get them to a place where they're not reacting and they're feeling good and they can heal and then slowly we can introduce other things too.

Brian (39m 24s):

Hmm. Yeah. Yeah. I agree. I, because I think eventually long-term, you would love to reintroduce foods, like you said, a healthy gut. You should be able to handle more food. A lot of foods. Yeah. More foods. Right. Well, this question I ask most of my guests that come on, what one tip would you give an individual who's looking to maybe get their body or mind back to what it once was maybe 10, 15 years ago?

Rosemarie (39m 51s):

Eh, one tip in specific or more, or it could be more, more tips. Sure. Well, if someone wants to get their health back, work on the gut microbiome. That would be like my first one. I, I would say like everything that we, we talk about, right? Let's just, if it's free advice, something that you wanna start doing today that will not cost you any money. Eat for, eat better, right? Stop processed foods. That will be like the first advice because processed foods have no nutritional value. And then it's like our gut microbiome when it, the, the function of the gut microbiome, it's take the food that you eat and digest it and absorb it and throw all those nutrients to our cells because every cell of our body needs nutrients to function.

Rosemarie (40m 36s):

So if we're eating food that has no nutritional value, our gut microbiome is going to digest that. And it's gonna be like, where's the nutrients? I am hungry. Right? And then you're gonna be more hungry because the, the, the god's gonna tell the brain like, Hey, tell, tell Susie that we're hungry. Tell her to eat more. Right? Right. And then Susie's gonna be eating a lot of food, but Susie doesn't know, doesn't understand the communication that the God is telling. And specifically, go eat more fermented foods, eat more fiber, more fruit, more vegetable. Hey I need protein for your muscles because you're, you know, we're kind of like weak here and your bones and stuff like that. It's not giving you a specific signal, it's just telling you that you're hungry, right?

Rosemarie (41m 17s):

So you're eating all this garbage and then you're thinking, why am I feeling so bad? Hello? There's no nutrition, eh. And you're getting excess calories that usually ultra processed food has. You're dealing with a lot of oils, with a lot of sugar, with a lot of things that your body is gonna take them and it's gonna store them, right? So start decreasing the amount of processed food and replace them with things that will feed your gut microbiome. Lean protein, more fermented foods, fiber, fruits and veggies. And if you wanna have a cookie or something that is processed, leave that to for the end or maybe 10% of your diet.

Rosemarie (41m 57s):

I would say even less if you can. But there's always a start. So if you have to start somewhere, decrease the ultra processed food, start taking a walk. If you have never exercised or you haven't exercising years, start walking. Start with five minutes per day and then five minutes can turn into 10, 20, 30 minutes. Then you nail that, you're gonna notice they're gonna sleep better. Go to bed at a decent time. Right? Don't stay till one in the morning, social media that you have to wake up at five or six. If you have children, you are go to work and you're sleeping four hours, five hours, no wonder you are super tired, right? So. we just have to be mindful of the behaviors and the things that we're doing daily.

Rosemarie (42m 39s):

And those things have repercussions. So if we wanna feel great, we gotta make an effort, right? You, you buy expensive card, are you gonna put regular gas in that expensive car? No. 'cause you know it's not gonna stop working. And that car costs you a lot of money, so you're gonna put premium. So you are an expensive car. You have to put premium on you if you want to run better. That'll be my advice.

Brian (43m 4s):

Well said. Well said. Yeah.

Rosemarie (43m 7s):

Amen. Well,

Brian (43m 10s):

Well I appreciate you coming on the podcast, Dr. Ruki, and I'll leave a link in the show notes. Where's the best place for people to find you?

Rosemarie (43m 18s):

They can find me on my website, dr Rosemarie Rutecki dot com or in social media in LinkedIn. I'm also on Instagram at Dr. Rosemarie Rutecki. They can find me there.

Brian (43m 31s):

Great. Well, thank you so much for dropping all the knowledge on us today and have a great rest of the day.

Rosemarie (43m 36s):

Thank you, Brian.

Brian (43m 40s):

Thanks for listening to the GETLEAN E Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

Dr. Rosemarie Rutecki

With a Doctor of Pharmacy degree and Board Certification in Functional Medicine from the Institute of Functional Medicine, Dr. Rutecki is dedicated to uncovering the root cause of imbalances in your body.

Her approach to care goes beyond the surface symptoms and delves into the complex interplay of nutrition, digestion, detoxification, immune function, hormones, and metabolism.

By analyzing these critical areas, Dr. Rutecki empowers her clients to achieve optimal health and peak performance.

https://drrosemarierutecki.com/

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