Naturally Nourished

Episode 480: Stone Milled Flour vs Standard

Are you gluten-free or not tolerating gluten and wondering why? Have you heard the sourdough craze and are curious about the differences of heirloom vs. conventional gluten grains? In this week’s podcast, Ali interviews James Brown or Barton Springs Mill about stone ground flour and heritage whole grains. In this episode you will learn about the industrial agriculture growing and harvesting process including the use of glyphosate and other chemical additives and how to shop for truly chemical-free flour. James shares the story of partnering with American growers and the importance of relationships with real food farmers to fix the broken food system. 

 

In this episode you will learn about the grain milling process and why synthetic enrichment is seen in most-flours including those certified organic. Learn how stone milling retains bioavailable nutrients, enzymes, and other key players in enhancing digestibility and nutrient density. Ali and James talk about best uses of stone milled flours and how to adjust recipes for best outcomes as well as their favorite blends from Barton Springs Mill. 

 

Links from this episode:

Use our Digestive Basics to support optimal digestion and reduce bloating https://alimillerrd.com/products/digestive-basics-bundle

Not sure if your gut is working for you or against you?

Take our probiotic challenge https://alimillerrd.com/pages/probiotic-challenge-protocol

Explore heirloom stone milled flour at bartonspringsmill.com 10% ALIMILLERRD off first order

Episode 479: Somatic Ways to Reduce Stress

In this episode, we’re digging into a topic that underlies everything we do in functional medicine but rarely gets the airtime it deserves: somatic ways to reduce stress. We step outside the usual conversations about labs, supplements, pathophysiology, and food as medicine to talk about what it actually looks like to regulate your nervous system in real life. Because while “reduce your stress” is one of the most common recommendations in a healing protocol, very few people are ever taught how to do that in a tangible, embodied way.

This is a deeply practical episode focused on helping you release stored tension and trapped stress from the body using simple somatic tools. We explore why trauma and chronic stress don’t just live in your brain--they can show up as disease, pain, and symptoms in your body and can get in the way of healing. You’ll walk away with approachable techniques you can start using immediately to calm your nervous system, improve resilience, and support your body’s ability to heal.

Also in this episode: 

• • Episode 447: Stress Management Tools to Reset your HPA-Axis
  • Episode: 438 Vagus Nerve 
  • Episode 424: How Daily Walking Can Transform Your Health
  • Episode 171: Movement as Medicine 
  • Adaptogen Boost 18% off with code ADAPT18
  • Signs of a dysregulated nervous system
  • What is somatic therapy?
  • How breath can regulate stress responds
    • 4-7-8 Breath
  • How scent can support stress response
    • Episode 455: Jodi Cohen of Vibrant Blue Oils

• Tracing the scent of fear: Study identifies region of brain involved in fear response - Fred Hutch

• • Aromatherapy through the lens of trauma-informed care: Stress-reduction practices for healthcare professionals - ScienceDirect
  • Get a bottle of the Parasympathetic Blend for just $15 + free shipping! ($38.95)
• 5-4-3-2-1 technique
• Relaxing with Touch
• Movement as Medicine
  • Walking Pad C2 Link https://collabs.shop/gzeqhw
  • Episode 322: Nature as Medicine
• Sound and vibration
  • 5 Reasons to Gargle Salt Water and How to Do it
  • Naturally Nourished Episode 394 The Human Electrical Force
• Functional Medicine Support for stress
• How To Use NutriSense CGM (Reviewing 14 Days of Data)
• Labrix Neurohormone Panel
• Heart Rate Variability
  • Adaptogen Boost
  • Calm and Clear 
  • Adrenal Support
  • GABACalm
  • Relax and Regulate
  • Stress Manager Bundle
  • Anti-Anxiety Bundle

This episode is sponsored by: 

This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can’t beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones! 

 

We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible. 

Use the code PODCAST10 for 10% off your next purchase. 

Episode 478: Our Take on the New Dietary Guidelines

This week on the Naturally Nourished Podcast, we’re digging into the newly released governmental nutrition guidelines. If you’ve been around here for any length of time, you know our core message has always been simple: eat real food. So imagine our surprise when these updated guidelines actually move closer to that exact philosophy, emphasizing whole foods, nutrient density, and fewer ultra-processed ingredients. It’s not perfect, but it’s a meaningful shift in the right direction, and one we never thought we’d see from official policy.

In this episode, we break down what the guidelines got right, where they still miss the mark, and what this all means for real families navigating grocery stores, school lunches, and confusing nutrition messaging. We also revisit Ali’s Optimal Eating Wheel she developed back in 2014 and compare it side-by-side with today’s recommendations — and yes, she was about a decade ahead of her time. We share our top critiques from a food-as-medicine lens and unpack the potential ripple effects on schools, SNAP, and institutional food systems so you can understand how these changes may actually show up in everyday life.

Also in this episode: 

• LIVE Food-as-Medicine Keto Reset
• Naturally Nourished Academy Mentorship Program starts 2/4
  • Naturally Nourished Episode 465 Naturally Nourished Academy Part 1
  • Naturally Nourished Episode 466 Naturally Nourished Academy Part 2
  • Naturally Nourished Episode 472 Good, Better, Best with Brenda Bennett 
• Our Thoughts on the New Guidelines
• Realfood.gov
• The Power of Protein
• Baby Led Weaning
• Naturally Nourished Kids use code GIVEHEALTH
• Naturally Nourished Food as Medicine for the Whole Family

This episode is sponsored by: 

This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can’t beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones! 

 

We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible. Use the code PODCAST10 for 10% off your next purchase. 

Episode 477: Eating Organs as Nature’s Multivitamin with Pluck Seasonings Founder and Chef James Barry

Are you intimidated by eating organs or unsure how to add more nutrient density to your diet without it feeling overwhelming? In this episode, we sit down with chef James Barry to take the “yuck” factor out of preparing and eating organ meats. We break down why organs are truly nature’s multivitamin, how sourcing and preparation make all the difference, and how simple tools—like James’s organ-based seasoning, Pluck—can make this powerful superfood an easy, delicious part of everyday meals.

In this conversation, we also dive into why organ meats fell out of favor, how modern food culture has disconnected us from nutrient-dense eating, and why mindfulness around food matters just as much as what’s on your plate. James shares practical, real-life strategies for getting organs into the diet without overwhelm—from beginner-friendly swaps and family-approved recipes to the best ways to season, cook, and source organs for optimal flavor and nutrition. Whether you’re organ-curious or just looking for smarter ways to upgrade your meals, this episode is packed with approachable education and takeaways you can actually use.

More about James Barry: 

James Barry’s 20 years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, George Clooney, Gerard Butler, Mariska Hargitay (of Law & Order:SVI fame), Barbra Streisand, and John Cusack. James is CEO & Founder of the organ-based, superfood seasoning, Pluck. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet.

 

James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and Dr. Alejandro Junger’s book, Clean 7. He authored the cookbook The Naked Foods Cookbook. He is the host of the podcast, Everyday Ancestral.

 

Also in this episode: 

• James’s Story
• Why people are intimidated by eating organs
• Why real food, nutrient density, and mindfulness are so important
• Why sourcing organs matters
• How to get organs into the diet
• Favorite organ recipes
  • Grilled Chicken Hearts 
  • Organ Pate and Puree
• Seeking Whole Health Conference (meet James and Ali here!)
• Where to find more: 
  • Pluck
  • Everyday Ancestral
  • https://www.instagram.com/eatpluck/ 
  • https://www.instagram.com/chefjamesbarry/ 

 

This episode is sponsored by:

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co! 

Episode 476: Seasonal Affective Disorder and 3 Key Nutrients for Mood and Immune Health

Do you notice your mood dip, energy crash, or motivation fade as the days get shorter? Do winter colds seem harder to shake? Tune in as we unpack Seasonal Affective Disorder (SAD) and why seasonal changes can have a very real impact on both mental health and immune resilience.

In this episode, we highlight key nutrients that support mood, stress response, and immune function, especially during fall and winter. We walk through the physiology behind seasonal mood changes—light exposure, neurotransmitters, inflammation, and circadian rhythm—and share practical food-as-medicine and supplement strategies you can actually implement. If winter tends to leave you feeling flat, foggy, or run-down, this episode offers science-backed support to help you feel more grounded and resilient through the season.

Also in this episode: 

• Naturally Nourished Academy starts 2/4 - only 2 spots left! 
• Episode 472 Good, Better, Best with Brenda Bennett
• What is Seasonal Affective Disorder?
• Who is most affected by SAD?
• Symptoms of SAD
• How Vitamin D status impacts SAD
  • Vitamin D Blood Spot Test 
  • Vitamin D Balanced Blend
  • Vitamin D Balanced Blend Liquid
  • Gloth et al., 1999, Journal of Nutrition, Health & Aging
  • Anglin et al., 2013, British Journal of Psychiatry (Meta-analysis)
  • Force of Nature Ancestral Blends use code ALIMILLERRD
• Red Light Therapy
  • LumeBox use code BECKIYOO
• The connection between SAD, mood and metabolism
  • Adrenal Support
  • Adaptogen Boost
• How Magnesium supports Vitamin D Status
  • Super Greens Cube
  • Relax and Regulate
• NAC, mood and immune
  • Cellular Antiox
  • NanoSilver Spray
• Vitamin C
  • Episode 255 Vitamin C, Immune Health and Beyond
  • Episode 262 The Keto-Immune Connection and Natural Immunity Updates
  • Keto Reset Program
• Routines to support SAD
  • Sunlighten Sauna use code ALIMILLERRD
  • Healthyline PEMF MAT use code BECKIYOO10fs
  • Vibrant Blue Oils

 

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! 

 

Episode 475: Kicking the year off right! 5 ways to feel your BEST this year

Are you ready to feel grounded, energized, and confident in your wellness this year? Are you tired of starting January with restriction instead of nourishment? Do you want habits that actually stick and support your metabolism, hormones, and mental health? In this episode, Ali and Becki kick off the new year by sharing five foundational ways to invest in your wellness so your routines feel craveworthy, not forced. We discuss how pleasure, satisfaction, and real food are essential for sustainability, how to navigate cravings without shame, and why creating routines your body desires leads to lasting change.

We also dive into supporting detox pathways, balancing blood sugar, and understanding how hormonal shifts—especially changes in estrogen—impact insulin sensitivity and metabolism as women age. Ali and Becki cover practical strategies for metabolic flexibility, the role of gratitude in nervous system and metabolic regulation, and why getting outside daily may be one of the most powerful (and overlooked) tools for stress resilience and healing. 

Also in this episode: 

• Keto Reset Masterclass: 1/7/26 at 12pm CST 
• 10-day Detox Masterclass: 1/5/26 at 12pm CST
• Keto Reset Program use code RESET75
• Make your wellness craveworthy
  • Super Greens Cubes
  • FOND Bone Broth use code ALIMILLERRD
  • Red Light Mask
  • LumeBox Red Light use code BECKIYOO
  • PEMF & Red Light Mat use code BeckiYoo10fs
• Addressing food cravings
  • Naturally Nourished Episode 472 Good, Better, Best with Brenda …
  • You Glow Girl Tea
• Support Your Detox Pathways
  • E3 Live
  • Beam Minerals
  • Cellular Antiox
• Balance Your Blood Sugar
  • The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data - ScienceDirect
  • Naturally Nourished Episode 395 Testing Women's Hormones
  • KetoMojo
  • Nutrisense
• Practice Gratitude
  • Naturally Nourished Episode 164 Make Positivity Louder and Keto …
  • Work with Becki use code BECKIPACK for 10% off
• Get Outside
  • Naturally Nourished Episode 424 How Daily Walking Can Transform …
  • Naturally Nourished Episode 322 Nature as Medicine | Ali Miller RD
• Ali & Becki’s Words for the Year
• Emerging Trends in the Wellness Space
  • EMF Mitigation Aires Tech

This episode is sponsored by the Naturally Nourished Food-as-Medicine Keto Reset.
Our Keto Reset is a 12-week, real-food, functional medicine–based program designed to help you lower insulin, improve metabolic flexibility, and address the root causes behind stubborn weight loss, hormone imbalance, gut dysfunction, and chronic inflammation. Unlike traditional keto plans, this program focuses on macronutrient strategy over calorie obsession, antioxidant density, therapeutic foods, and high-quality sourcing—while eliminating ultra-processed foods and non-caloric sweeteners. The goal isn’t restriction or perfection, but teaching your body how to burn fat efficiently while feeling nourished and supported.

Throughout the program, you’ll learn how to personalize your approach using sliding-scale protocols, understand how stress, hormones, and blood sugar influence metabolism, and build sustainable habits that lead to true food freedom. With weekly live classes, Q&As, and access to Ali and Becki’s combined 20+ years of functional medicine experience, the Keto Reset is designed to work with your physiology—not against it—so you can finally feel confident, clear, and in control of your health. Join us now, use code RESET75 to save

 

Episode 474: Hack Your Health Recap: A-ha’s and New Products Ali is Stoked About

This week on the Naturally Nourished Podcast, Ali shares highlights from her recent experience at Hack Your Health, where she presented on the main stage on Resilience in a Time of Toxicity. Tune in for an inside look at the cutting-edge biohacking and longevity tools shaping the future of health and wellness—from detoxification and metabolic resilience to nervous system regulation and performance optimization. 

In this episode, discuss emerging wellness trends, what’s truly promising versus overhyped, and how functional medicine continues to bridge the gap between innovation and real-world application. Hear our thoughts on fulvic and humic acid supplements, EMF mitigation tools, quantum energy, and more!

Also in this episode: 

• Naturally Nourished Academy - Early Bird Pricing ends 12/31!
• 10 Day Detox - Free Masterclass January 5th
• Free Keto Reset Masterclass January 7th
• Episode 449 Hack your Health with Guest Robin Switzer
• Vendor Highlights from Hack Your Health
  • Pluck Seasonings
  • Masa Chips
  • Beefys Own Tallow Chips
  • Yeehaw Snacks (Becki’s husband Byron’s new company!)
  • Noble Origins use code ALIMILLERRD
  • Sea Level Shots
  • KetoMojo
  • Beam Minerals 
• Ali’s Lecture
  • Episode 394 The Human Electrical Force
  • Episode 385 Reducing Exposure and Impact of Glyphosate
  • Episode 391 Microplastics
• New Technology at Hack Your Health
  • PEMF Mats
  • Aires Tech
  • BrainTap
  • Avacen
  • Vibration Plates
  • Lifewave Patches

 

Sponsors for this episode: 

This episode is sponsored by Toups & Co, makers of 100% natural skincare and makeup featuring ingredients like grass-finished tallow, organic botanicals, and organic cold pressed plant oils. They never use synthetic chemicals, toxins, fillers, artificial colors or synthetic fragrances. They are a family-owned brand committed to natural living and ingredient transparency--guided by the same unwavering commitment to purity and quality that has changed their own family's health for the better. Carefully selected powerful organic ingredients that nourish for your best skin health. Nourishes with essential fatty acids to balance the skin's microbiome. Use code ALIMILLERRD to save. 

 

Episode 473: Building your Protocol for Body Fat Burn

Are you trying to lose body fat but feel stuck despite doing “everything right”? Are calorie tracking and restrictive diets leaving you frustrated or burnt out? Are you curious how to burn fat while supporting hormones, gut health, and long-term food freedom? 

In this episode, we break down how to build a body fat burning protocol using a functional medicine approach that prioritizes macronutrient strategy over calorie obsession. We explain how lowering insulin can unlock stubborn metabolism, why metabolic flexibility is the real goal, and how a Keto Reset can be used therapeutically to reduce inflammation, stabilize blood sugar, support gut health, and shift body composition—all while emphasizing antioxidant-rich, real food and sustainable behavior change. You’ll learn how we translate calorie ranges into macros, adjust targets when physiology demands it, and use food-as-medicine tools to help break a plateau, reduce cravings, balance hormones, and achieve true food freedom.

Also in this episode:

• • Keto Reset Program use code RESET75 for $75 off

• Join our Keto Reset Masterclass 1/7 at 12pm CST

• How this program is unique
• Why ketones are therapeutic
  • Episode 412 The Power of Protein
• Busting common keto myths
  • Episode 460 5 Keto Myths & Why You Need a Keto Reset 
• Setting up your protocol
• Favorite keto swap outs
  • Twice Baked Cauliflower Mash
  • Truffled Cauliflower Mash
  • Cauliflower “Fried Rice”
  • Buffalo Cauliflower “Wings”
  • Spaghetti Squash Casserole
  • Spaghetti Squash Bolognese 
  • Spaghetti Squash Pizza Boats
  • Spaghetti Squash Carbonara
  • Zoodles with Pesto
• Ways to further boost body fat burn
  • Berberine Boost
  • L-carnitine
  • Green Tea
  • ACV Shooter
  • Lemon Turmeric Shooter
  • Bone Broth Fast

 

This episode is sponsored by:

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co! 

Episode 472: Good, Better, Best with Brenda Bennett

In this episode, we sit down with Brenda Bennett, food blogger, coach, author of Good, Better, Best, recent graduate of the Naturally Nourished Academy, and long-time ambassador of the Naturally Nourished supplement line. Brenda shares her personal health journey and how ditching sugar radically changed her life and inspired her to help others do the same. We dive into the deeper layers of emotional eating, “filling the void,” and finding sustainable balance, along with practical, real-world hacks for the holidays, dining out, and staying grounded when food is everywhere.

We also unpack Brenda’s experience inside the Naturally Nourished Academy—how the mentorship sharpened her clinical lens, strengthened her confidence, and helped her bridge the gap between passion and practice. If you’re a health coach, registered dietitian, medical professional, or someone deeply passionate about food as medicine and ready to take your knowledge to the next level, this episode is for you. Early Bird pricing for the next Academy cohort ends 12/31—this is your last call to join us.

Also in this episode: 

• Naturally Nourished Academy - early bird pricing is on NOW through 12/31!
• Brenda’s Story
• Brenda’s Books
  • Sugar Free Mom
  • Naturally Keto
  • The 30 Day Sugar Detox
  • Good, Better, Best
• What is a good, better, best approach?
• Filling the void
• Hacks for holidays and dining out
• The 1:1:1 rule
• Brenda’s experience with Naturally Nourished Academy
• Brenda’s favorite supplements
  • Calm and Clear
  • GabaCalm
  • Cellular Antiox
  • Detox Packs
  • Bio-C Plus 
  • Relax and Regulate
  • Whey Protect
  • EPA DHA Extra
  • Vitamin D Balanced Blend
• Ambassador Program Application
• Where to find more about Brenda
  • sugarfreemom.com
  • sugarfreemomtribe.com
  • @sugarfreemom

 

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

Episode 471: Naturally Nourished Gift Guide & Thanksgiving Travel Tips

Want to knock out your holiday shopping and gift things that actually support wellness? Wondering what’s on our own Naturally Nourished Christmas lists this year? Tune in to this special episode where we unpack our 2025 Gift Guide and help you check off everyone on your list with ease.

We’re sharing our top nontoxic beauty favorites, detox-supporting gadgets we use daily, kids’ gifts that spark creativity and real-food living, and foodie picks that make any kitchen more nourishing and fun. Plus, we round it out with Thanksgiving travel tips, holiday survival strategies, and recipe inspiration to keep you balanced through the busy season. Whether you’re spoiling your bestie, treating yourself, or sending this to your partner as a subtle hint… this episode has you covered.

Also in this episode: 

• Naturally Nourished Black Friday - Shop now with code TOP5 for 20% off our Top 5 Formulas
• Free Detox Masterclass January 5th at 12pm CST
• Free Keto Masterclass January 7th at 12pm CST
• Naturally Nourished Academy - Early Bird Pricing ends 12/31
• Naturally Nourished Gift Cards

• Ali and Becki’s Favorite Things
• Foodie Gifts
  • Naturally Nourished Kids - Buy one, get one half off with code GIVEHEALTH
  • FOND Bone Broth
  • Arbequina Olive Oil
  • Caraway
  • MadeIn
  • Yeehaw Snacks Brisket Chips
• Beauty Must Haves
  • Toups & Co
  • LumeBox use code BECKIYOO
  • Boncharge Red Light Mask 
  • Manucurist Nail Polish
  • Vibrant Blue Essential Oils
• Favorite Gadgets
  • AiresTech
  • Sunlighten Sauna use code ALIMILLERRD
  • Healthyline PEMF Mat
  • Walking Pad
  • Vibration Plate
• Kids Gifts
  • Ninja Course
  • Tree Climbing Set
  • Pip and Pop Earrings
  • Boden 
• Non-Toxic Clothing
  • Quince
  • Pact Clothing
  • Mate the Label
• For the Dudes
  • Gozney Pizza Oven
• Thanksgiving Essentials
  • Detox Packs 
  • Digestaid
  • GI Lining Support
  • Berberine Boost
  • Anti-Anxiety Bundle
• Thanksgiving Menu
  • From Naturally Nourished Kids:
    • Acorn Squash Wedges 
    • Brightly Roasted Brussels
    • Swiss Chard Gratin
  • Spatchcock Chicken
  • 6 Ways to Reduce Toxicity While Grilling

 

Sponsors for this episode: 

This episode is sponsored by Toups & Co, makers of 100% natural skincare and makeup featuring ingredients like grass-finished tallow, organic botanicals, and organic cold pressed plant oils. They never use synthetic chemicals, toxins, fillers, artificial colors or synthetic fragrances. They are a family-owned brand committed to natural living and ingredient transparency--guided by the same unwavering commitment to purity and quality that has changed their own family's health for the better. Carefully selected powerful organic ingredients that nourish for your best skin health. Nourishes with essential fatty acids to balance the skin's microbiome. Use code ALIMILLERRD to save.