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Welcome to the Naturally Nourished podcast - your resource for cutting-edge food-as-medicine information! Functional Medicine applied with use of food-as-medicine. Join Ali Miller RD as she navigate's you through nutrient deficiency, gut health, hormone balance, and optimizing metabolism through a keto reset. Each episode provides research supported approaches to optimizing your health and empowering you and your household.
Episodes
4 days ago
4 days ago
Spring is in full swing which means seasonal allergies are booming too! In this episode of the Naturally Nourished Podcast, Ali Miller RD digs into why allergies occur, conditions or circumstances that make allergies worse, and she unpacks a variety of solutions. In this listen you will learn about the connection of stress, gut health, and chronic inflammation on allergies, mast cells, and histamine response. Ali will connect cortisol drops to allergy flare with an exploration of adrenal insufficiency and chronic fatigue making conditions worse.
Learn food-as-medicine strategies, herbs and teas, and targeted supplement support to breath clearly and enjoy the blooms of spring once again. This episode also digs into allergies from grasses, mold, pets, and even diet as well as the importance of clearing the body from exposure with nasal rinses, leaving shoes at the doorstep, and other meaningful simple strategies.
Supplements discussed:
Recipes highlighted:
Research studies discussed:
Birch pollen honey for birch pollen allergy--a randomized controlled pilot study - PubMed
Mother’s Day Gift Ideas:
Stress Manager Supplement bundle
Monday Apr 27, 2026
Monday Apr 27, 2026
Can you do the Anti-Anxiety Diet as a vegetarian? What is the most important mineral for mental health? Why does blood sugar matter and what is the best diet to manage mental illness? What are some specific ways to manage anxiety, depression, and other mental health conditions with food-as-medicine?
In this episode Ali discusses the food-as-medicine philosophy behind her international best selling book, The Anti-Anxiety Diet. Learn about the cholesterol brain connection, how ketones impact oxidative stress, and why protein is key for optimal mental health. You will learn about key lab values to monitor, how to best manage your macronutrients, and food-as-medicine goals for mental wellness.
The Anti-Anxiety Diet use ANXIETY5 to save $5 off
Link to Stress Assessment Quiz
- Magnesium
- MethylFolate
- Movement
- Gaba
- Keto for Mental Health
Sponsor for this episode:
This episode is sponsored by FOND Bone Broth, your sous chef in a jar. FOND’s bone broths and tallows are produced in small batches with premium ingredients from verified regenerative ranches. Their ingredients are synergistically paired for maximum absorption, nutritional benefit, and flavor. Use code ALIMILLERRD to save at https://fondbonebroth.com/ALIMILLERRD.
Monday Apr 20, 2026
Monday Apr 20, 2026
Are you passionate about wellness but not sure if you can make a career out of it? In this episode of the Naturally Nourished Podcast, Ali Miller RD interviews Naturally Nourished Academy Mentor graduate and Ambassador, Ashley Atchison. Ashley shares her passion on gut health and women’s hormones and how she reversed her Hashimoto's Thyroiditis diagnosis with functional nutrition, lifestyle, and targeted supplement support. Ali and Ashley talk about how important individualized protocols are and where even functional protocols can go wrong.
You will learn about key foods to incorporate in abundance for gut health, the importance of repairing leaky gut while eradicating gut infection, and the role of the liver for detoxification and hormone health. Ashley shares her learnings and experience in the academy as well as her favorite Naturally Nourished Supplements. You will feel inspired to turn your passion into an impact on others and to start to address your wellness by the root cause!
Links discussed in this episode:
Applications are open for the Naturally Nourished Academy Fall Enrollment: Apply here!
Learn more about the Naturally Nourished Academy Mentorship program here
Recipes and labs discussed:
Naturally Nourished Supplements discussed in this episode:
Connect with Ashley at: ashleyatchisonwellness.com and @ashleyatchisonwellness on Instagram
Monday Apr 13, 2026
Monday Apr 13, 2026
In this Q&A grab bag episode Ali covers a range of questions in this Ask Me Anything from Are Greens Causing Inflammation in your body to her thoughts on Total Plasma Exchange, Ways to Support PRP and Regulate Inflammation, her thoughts on going back to school to become a RD, and so much more!
She also covers what she’s been loving eating in this Spring season and how to get out of a food rut. Tune in for real food, real talk, and real inspiration.
Links discussed in this episode:
Join my Beat the Bloat Program launching 4/21/26
Sunday Apr 05, 2026
Sunday Apr 05, 2026
The skin truly is the window of the gut with eczema, psoriasis, acne, rosacea, hives, and even rashes connected to gut infection, inflammation, and leaky gut. This is acknowledged but not addressed well in the world of dermatology where patients will often be put on an antibiotic, antifungal, steroid or other prescription to bandaid the problem often leaving the microbiome more at risk for future infection and the gut barrier more damaged. In this episode, we unpack how the key formulas in the Naturally Nourished Beat the Bloat protocol can serve to support rebalancing the microbiome and repairing gut barrier for better skin health.
Ali shares the particular probiotic strains to consider in restoration and recovery post-cleanse as well as how to troubleshoot your gut cleanse for best outcomes. In this episode we discuss key nutrients for skin health with supplement and food-as-medicine solutions. Ali discusses the connection of detox and liver health to gut health and why this needs to be supported along with gut health. Learn about topical considerations for skin health to support barrier and microbial balance.
Links discussed in this episode:
Join my Beat the Bloat Program launching 4/21/26
Naturally Nourished Beat the Bloat Supplement Bundle
Best probiotic for skin health Rebuild Spectrum Probiotic
GI Lining Support for Gut Barrier Health
Naturally Nourished Detox Packs to aid in liver health
Research studies referenced
Gut-skin axis: Emerging insights for gastroenterologists-a narrative review - PMC
Very low-calorie ketogenic diet (VLCKD): a therapeutic nutritional tool for acne? - PubMed
Monday Mar 30, 2026
Monday Mar 30, 2026
Minerals play a key role in nearly every function of your body from structural health, to nervous system regulation, to energy production and beyond this episode unpacks how mineral deficiency can drive whole body imbalance and why so many people are dealing with deficiency. Ali interviews guest Caroline Alan CEO of BEAM Minerals and author or the Mineral Reset to learn more about ancient sources of plant minerals found in soil, humic and fulvic deposits.
This episode goes deep into how humic and fulvic matter can aid in cellular detoxification, intracellular nutritional balance, and even supporting an ideal electrolyte balance in your body. We cover other chelators and how they can drive mineral imbalances as well as the role of polyelectrolytes on cellular health. Learn how mineral repletion can aid in energy and metabolism while serving to get your body back into an ideal electrical charge. Ali and Caroline speak of these ancient God-given sources of nutrition as the solution to modern day insults of toxins while serving to nourish the body.
Don’t miss our Beat the Bloat Masterclass on 4/7! Grab your FREE Spot here
Join our April Beat the Bloat 12 week Gut Cleanse Register here
Use ALIMILLERRD to save 20% off BEAM Minerals www.beamminerals.com/ALIMILLERRD
Other links discussed in the episode:
www.mineralresetbook.com
https://www.instagram.com/carolinealan.official/
https://www.instagram.com/beamminerals/
https://www.facebook.com/beamminerals
https://www.youtube.com/@beamminerals
www.carolinealan.com
Monday Mar 23, 2026
Monday Mar 23, 2026
Blastocystis…what? You may not have heard of it but Blastocystis Hominis is a common parasitic gut infection that can wreak havoc on digestion, skin, and immune health. Did you know that 3-5 pounds of your body is made up of bacteria, yeast, parasite, and virus? This microbiome impact can work for you or against you and if you have high stress, eat at risk foods, and travel, chances are it is working against you. In this episode Ali breaks down medical studies on Blastocystis, the role of natural compounds and research that supports successful gut cleanse tools, and how she used her Beat the Bloat Protocol to support metabolic, skin, and immune health.
In this episode you will also learn about the importance of liver detox prior to and during a gut cleanse, the best diet to support a microbiome reset, and food-as-medicine to amplify results.
Don’t miss our Beat the Bloat Masterclass on 4/7! Grab your FREE Spot here
Join our April Beat the Bloat 12 week Gut Cleanse Register here
Beat the Bloat Supplement Bundle.
Monday Mar 16, 2026
Monday Mar 16, 2026
In this episode, we’re diving into the hot topic of protein sparing modified fasting (PSMF) and why short, strategic “3-day sprints” can be a powerful metabolic reset. Ali shares how these brief hypocaloric phases may help accelerate body fat loss while supporting anti-inflammatory processes and increasing autophagy, the body’s natural cellular cleanup system.
The literature consistently shows that most diets fail long term, with weight regain common within five years, and often much sooner with more aggressive interventions like GLP-1 medications or surgical approaches. In this conversation we explore who may benefit from protein sparing fasts, who should avoid them, where supplements fit in and how to implement this strategy. We also discuss research on autophagy.
Also in this episode:
- Beat the Bloat FREE Masterclass 4/7
- Beat the Bloat Program starts 4/21
- What is a protein sparing modified fast?
- What does a day of fasting this way look like?
- A protein sparing fast can be broken into 1 meal and 2 snacks or 2 meals or even 3 meals, but I typically do:
- Coffee with Pure Collagen and ½ scoop Whey Protect with 1 Tbsp heavy cream (26g protein, 150 cal)
- 1 jar FOND (15g protein 60 cal)
- 6oz filet of wild salmon (300 cal 33g pro)
- 1 jar of FOND (15g protein 60 cal)
- Naturally Nourished Teas
- Thoughts on dry fasting or water fasting
- Does protein disrupt autophagy?
- Bone Broth benefits
- Glycine Relieves Intestinal Injury by Maintaining mTOR Signaling and Suppressing AMPK, TLR4, and NOD Signaling in Weaned Piglets after Lipopolysaccharide Challenge
- Curcumin induces autophagy, inhibits proliferation and invasion by downregulating AKT/mTOR signaling pathway in human melanoma cells - PubMed
- Who should consider PSMF and who should not?
- What supplements support PSMF?
Monday Mar 09, 2026
Monday Mar 09, 2026
Are you perimenopausal or in your 30s-50s and your hormones feel off? In this guest episode with Dr. Jen Pfleghaar, Ali Miller RD digs into drivers of hormone imbalance and how women often find themselves in a state of overwhelm of overcommitment leading to overdrive mode. Dr. Jen shares her faith-based functional medicine pearls on ways to manage chronic stress as well as supplements and foods to support hormone balance.
In this episode we also talk about Cycle Syncing and Dr. Jen shares her approach to work with the body based on cyclical shifts to support hormone health, regulate period cycles, and feel your best. She also shares her perspective and experience working with injectable and nasal peptides as tools in clinical practice. This is a fun encouraging listen with a lot of tips and tricks to optimize and thrive in your body.
Want to be a Naturally Nourished Ambassador? Apply here
Beat the Bloat Free Masterclass 4/7 at 12pm CST Register here!
Relax and Regulate has been reformulated
Is stress messing with your hormones? Consider our Stress Support Bundle or Anti-Anxiety Jumpstart
Seeking Whole Health Conference in Ohio SOLD OUT
Where to find more about Dr. Jen www.healthybydrjen.com
Get Dr. Jen’s free cycle syncing protocol https://www.healthybydrjen.com/cyclesyncing
Welcome to the Naturally Nourished Podcast, you are joining me, Ali Miller for episode 485 The Perimenopause Reset with guest Dr. Jen Pfleghaar.
Dr. Jen Pfleghaar, DO, ABOIM
BIO:
Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. She earned her medical degree from Lake Erie College of Osteopathic Medicine, completed residency at St. Vincent’s Mercy Hospital, and fellowship at the Andrew Weil Center for Integrative Medicine. She believes true wellness thrives when body, mind, and spirit are aligned with God’s design.
Diagnosed with Hashimoto’s, she became passionate about autoimmune healing, hormone balance, and root-cause medicine. Dr. Jen co-authored Eat. Sleep. Move. Breathe., serves on the boards of the Invisible Disabilities Association and American Board of Integrative Medicine.
Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom. She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens.
Her newest book, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy.
Working in the ER I realized medicine is broken and completely a fellowship in Integrative Medicine so I could change medicine one patient at a time.
Cycle Syncing Secrets: How to Eat, Train, and Thrive in Perimenopause
Monday Mar 02, 2026
Monday Mar 02, 2026
Are ADHD and autism purely genetic and neurological, or could oxidative stress be a missing piece of the puzzle? In this episode of the Naturally Nourished Podcast, we unpack the growing conversation around how excessive oxidative burden and low antioxidant status may influence brain chemistry, behavior, and symptom expression. We explore how modern inputs like environmental exposures, dietary patterns, metabolic stress, and toxin load can contribute to neurological inflammation and why looking upstream at root drivers can shift how we approach support strategies.
We also break down what actually helps lower oxidative stress in practical, sustainable ways, from stabilizing blood sugar and prioritizing protein to increasing antioxidant-rich produce and targeted nutrient support. This conversation connects the dots between physiology and daily habits, giving you tangible tools to support neurological resilience, mood regulation, and cognitive function using food-as-medicine.
Also in this episode:
- Episode 138 Autism, ADHD and Functional Pediatrics with Guest Dr. Emily Gutierrez
- Episode 201 Autism and ADHD: A Functional Approach
- Symptoms and presentation of ADHD & Autism
- Prevalence of ADHD & Autism
- Conventional treatment of ADHD & Autism
- Root Causes of ADHD & Autism
- Genetics
- Blood Sugar Balance
- Microbiome Imbalance
- Antioxidant Status
- NAC & Glutathione
- Sulforaphane
- Heavy Metals
- Supplements for Support
Sponsors for this episode:
This episode is sponsored by FOND Bone Broth, your sous chef in a jar. FOND’s bone broths and tallows are produced in small batches with premium ingredients from verified regenerative ranches. Their ingredients are synergistically paired for maximum absorption, nutritional benefit, and flavor. Use code NATURALLY to save at fondbonebroth.com and check out their new demi glace and duck fat!