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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 and her cohost Becki Yoo RD as they navigate 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
Monday Feb 06, 2023
Monday Feb 06, 2023
Did you catch last week’s episode on Food-as-Medicine for Mental Health? Want to know what nutrients to focus on to improve anxiety and depression? Curious about the birth control mental health link? Tune in for part 2 on this important topic where we bring to light evidence-based nutritional interventions to help resolve anxiety, depression and mental health concerns from the root cause.
In this episode, we dig into supporting optimal mental health with food and high quality supplements. Learn about the Vitamin C and depression connection, how B vitamins and methylation play a role, and the undeniable evidence that magnesium deficiency drives mood disturbance. Plus hear us discuss zinc, the problem with copper IUDs, how birth control may drive depression and anxiety and more!
Also in this episode:
- Anti-Anxiety Diet Bundle, take an additional 15% off with code ANXIETY15
- Food as Medicine Ketosis Class take an additional $100 off with code KETO100
- How our Approach to Keto is different
- Nutrients of Focus for Mental Health
- Vitamin C
- B Vitamins
- Methylation and Mental Health
- MethylComplete- COMING SOON!
- Magnesium
- Zinc
- Probiotics
- Omega 3s
- Vitamin D
- Lifestyle Changes
- How Birth Control can drive depression
- Daysy Fertility Tracker
- Naturally Nourished Episode 106 Regulating Your Cycle
- Naturally Nourished Episode 107 Regulating Your Cycle Pt 2
- Naturally Nourished Episode 232 Period Drama and Birth Control
- Stress manager bundle for mental health support as initial supplement strategy
- Food as Medicine
- Lab to Consider
Sponsors for this episode:
This episode is sponsored by FOND Bone Broth Tonics, Your Sous Chef in a Jar. FOND is slow simmered and lovingly tended from simmer to seal. They partner with organic farms and hand-pick and pair ingredients to optimize absorption and taste. Use code NATURALLYNOURISHED to save at fondbonebroth.com.
Monday Jan 30, 2023
Monday Jan 30, 2023
Are you or a loved one dealing with depression, anxiety or mental illness? Are you looking for natural solutions? Want to know how eliminating gluten, balancing blood sugar, or going keto can help? Tune in to hear us discuss the role of inflammation in brain dysfunction and how you can use diet to support mental health
An estimated 20-30% of adults experience some form of mental illness with those numbers steadily increasing from 2020 on, especially among 18-24 year olds. Whether you or someone you know deals with anxiety, depression or another mental health diagnosis, this episode provides practical information on how to remove inflammatory foods, balance blood sugar, and use a Mediterranean ketogenic approach to support balanced mood and beyond!
Also in this episode:
- Episode 222: The Depression Immune Connection
- Harnessing the HPA-axis
- Why inflammation drives brain dysfunction
- The gluten mental health connection
- Why corn is not a great substitute for gluten
- Thoughts on dairy and mental illness
- The importance of carb control and blood sugar balance
- Ketosis for mental health
- The use of the ketogenic diet in the treatment of psychiatric disorders
- The Ketogenic Diet for Refractory Mental Illness: A Retrospective Analysis of 31 Inpatients
- The Current Status of the Ketogenic Diet in Psychiatry
- Exogenous Ketone Supplements Reduce Anxiety-Related Behavior in Sprague-Dawley and Wistar Albino Glaxo/Rijswijk Rats.
- Anti-Anxiety Diet Bundle use code ANXIETY15 for 15% off
- LIVE Food-as-Medicine Ketosis Program use code KETO100 for $100 off
- Stress manager bundle for mental health support as initial supplement strategy
- Digestaid enzymes for dining out and to reduce gluten sensitivity if exposed
- EPA-DHA Liquid or EPA-DHA capsules for omega-3 antiinflammatory boost and to offset omega-6 ratio
Sponsors for this episode:
This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.
Monday Jan 23, 2023
Monday Jan 23, 2023
Have you heard the new guidance from the American Academy of Pediatrics on childhood obesity? If you have, you are likely as astounded and outraged as we are to hear drug therapy and bariatric surgery recommended to children as a way to manage the growing problem of childhood obesity. Tune in to hear us break down the new guidelines and offer sustainable, cost-affordable solutions for families.
Obesity currently affects about 20% of children and 42% of adults, and we agree this is a problem that needs to be faced head on. However, recommending drugs and weight loss surgery to children without offering any guidance on diet and exercise is just not a sustainable solution. In fact, the AAP guidance could have devastating effects on children while, no surprise, driving big profits for pharma. Learn how carb awareness, low carb, and detox support can be appropriate for overweight and obese children, creating whole body wellness for a lifetime. Plus we discuss the role of nutrient deficiency, essential supplementation, exercise and more in combating this multifaceted issue.
Also in this episode:
- American Academy of Pediatrics Childhood Obesity Recommendations
- Episode 323: Ozempic, Wonder Drug or too Good to be True?
- Once-Weekly Semaglutide in Adolescents with Obesity
- Pharmacologic treatment of pediatric obesity
- Who Funds the AAP?
- Nutrition Misinformation Driving Obesity
- Sustainable Solutions to Childhood Obesity
- Carb Awareness & Low Carb
- Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents
- Effect of low-carbohydrate, unlimited calorie diet on the treatment of childhood obesity: a prospective controlled study
- Making Low Carb Kid School Lunches (4 Essential Tips)
- 3 Rules For Balanced Kid's Snacks (NO Naked CARBS!)
- Food as Medicine for the Whole Family
- Low Carb Kids Lunches
- Get Kids Away from Grazing
- Support Detoxification
- Support Microbiome Balance
- Correct Nutrient Deficiency
Sponsors for this episode:
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!
This episode is also sponsored by FOND Bone Broth Tonics, Your Sous Chef in a Jar. FOND is slow simmered and lovingly tended from simmer to seal. They partner with organic farms and hand-pick and pair ingredients to optimize absorption and taste. Use code ALIMILLERRD to save at fondbonebroth.com.
Monday Jan 16, 2023
Monday Jan 16, 2023
With all of the new non-caloric sweeteners coming to market like monkfruit and allulose, has our position changed? Are we still a hard no on non-caloric sweeteners? When something sounds too good to be true, it usually is…spoiler alert: we still hate non-caloric sweeteners and recommend against their use! Tune in to learn why!
In this episode, we unpack new research on the impacts of non-caloric sweeteners. From their impact on insulin secretion to the way they can wreak havoc on the microbiome to how they can trick the palate and actually cause weight gain, we tell you the whole truth about these substances and why they have no business in your body! Plus learn how our keto approach allows for use of real food sweeteners and hear why using a banana or raw honey in a recipe might not kick you out of ketosis!
Also in this episode: .
- Episode 89: Why We Hate Non-Caloric Sweeteners
- Why we still can’t get on board with non-caloric sweeteners
- A few exceptions we make for non-caloric sweeteners
- XClear Nasal Spray
- GabaCalm
- Boost and Burn
- Herbal Ginger Syrup (NCS free)
- Why Stevia still sucks
- Stevioside acts directly on pancreatic beta cells to secrete insulin: actions independent of cyclic adenosine monophosphate and adenosine triphosphate-sensitive K+-channel activity
- A Review on the Pharmacology and Toxicology of Steviol Glycosides Extracted from Stevia rebaudiana
- Contraceptive Properties of Stevia rebaudiana
- Effects of chronic administration of Stevia rebaudiana on fertility in rats
- Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials
- Molecular evidence of insulinomimetic property exhibited by steviol and stevioside in diabetes induced L6 and 3T3L1 cells
- Weight gain and insulin resistance
- Highly Processed
- Updates on allulose
- What about monkfruit?
- The Fruits of Siraitia grosvenorii: A Review of a Chinese Food-Medicine - PMC
- Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake
- Insulin secretion stimulating effects of mogroside V and fruit extract of luo han kuo (Siraitia grosvenori Swingle) fruit extract
- Gain weight by "going diet?" Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010
- Intense sweeteners, energy intake and the control of body weight
- Yacon Syrup
- Microbiome Impact of Non-caloric Sweeteners
- Are non-nutritive sweeteners obesogenic?
- Associations between diet, faecal microbiota, and short-chain fatty acids in morbidly obese subjects
- Impact of gut microbiota on host glycemic control
- Non-nutritive sweeteners in weight management and chronic disease: A review
- Effects of aspartame-, monk fruit-, stevia-, and sucrose-sweetened beverages on post-prandial glucose, insulin and energy intake
- Episode 323 Ozempic, Wonder Drug or Too Good to be True?
- Our Favorite Natural Sweeteners
- Supplements for taming sugar cravings
Sponsors for this episode:
This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.
Monday Jan 09, 2023
Monday Jan 09, 2023
Did you know that testosterone is on the decline, particularly in American men?! What is causing this rapid decline and is this a threat to the future of the human population? What are the top killers of testosterone and how can we rebound? What foods, lifestyle shifts and nutrients can support healthy testosterone levels? Tune in to hear us answer all this and more in this important episode!
Testosterone levels have steadily declined in the U.S. over the past few decades, leaving the average 70 year old American male with significantly lower levels than a 100 year old Okinawan male by comparison. Not only have levels declined relative to men in other countries, American men have seen a more rapid decline year over year, leaving men who turned 65 in 2002 with substantially lower levels than men who turned 65 in 1987, for example. In this episode, we’ll take a deep dive into these trends and discuss drivers of low testosterone, from poor diet to sedentary lifestyles to Vitamin D deficiency and so much more.
Also in this episode:
- LIVE Detox Starts 1/11
- LIVE Food-as-Medicine Ketosis Program – Starts 1/18!
- What is Testosterone and what does it do?
- Assessing Testosterone levels
- Serum:
- Total Testosterone
- Free Testosterone
- SHBG (Sex Hormone Binding Globulin)
- DHEA-s
- Neurohormone Panel (Salivary)
- Serum:
- What is DHT?
- Why is testosterone declining?
- How does stress impact testosterone?
- Adaptogen Boost
- Maca 1g/day
- Bio-C Plus
- Adrenal Support
- Adrenal Rehab Bundle
- Toxicity and endocrine disruptors
- Obesity & sedentary lifestyle contributes to testosterone decline
- Vitamin D Deficiency as a driver of low testosterone levels
- Sleep & Low T
- Supplementation for Testosterone Boost
Sponsors for this episode:
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!
Monday Jan 02, 2023
Monday Jan 02, 2023
You’ve probably heard us mention glutathione, but what exactly is it and what does it do? How do you know if you are deficient in it? What forms can you supplement with and how does NAC impact glutathione status? Tune in to hear us answer these questions and much more all about glutathione!
In this episode, we’re talking all about what Ali has come to call the matriarch of all the antioxidants---glutathione. Listen for a deep dive on symptoms of deficiency, concerns with depletion, the influence on pandemic, viruses in general and respiratory health. Plus we’ll get into how NAC impacts glutathione status, glutathione as a breathing treatment, and our favorite glutathione rich foods!
Also in this episode:
- LIVE Food-as-Medicine Ketosis Program – Starts 1/18!
- What is Glutathione?
- What does Glutathione do in the Body?
- Symptoms of Glutathione Deficiency
- How does Glutathione get Depleted?
- Conditions Associated with Glutathione Deficiency
- Glutathione and Immune Health
- Nebulizing Glutathione and NAC
- How to Supplement with Glutathione
- Food as Medicine
- Save 10% on up to 3 bottles of Cellular Antiox with code CELLULAR10
Sponsors for this episode:
This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.
Monday Dec 26, 2022
Monday Dec 26, 2022
Can MS and other neurological conditions be impacted by diet and lifestyle? Do vegetables help or hurt when dealing with autoimmune disease? What needs to be removed from the diet in order to create whole body healing? Tune in to hear us interview the one and only Dr. Terry Wahls about her journey from tilt-recline wheelchair back to riding a bike to work daily and how she used a paleo diet to beat MS.
In this episode, we discuss supplementation with MS, why The Wahls Protocol includes 9 cups of vegetables, and how to improve vegetable tolerance. Plus, we talk about Dr. Wahl’s research and an opportunity to participate in her upcoming study!
About Dr. Wahls:
Dr. Terry Wahls is a clinical professor of medicine at the University of Iowa where she conducts clinical trials. She is also a patient with secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for four years. Dr. Wahls restored her health using a diet and lifestyle program she designed specifically for her brain and now pedals her bike to work each day. She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions.
She conducts clinical trials that test the effect of nutrition and lifestyle interventions to treat MS and other progressive health problems. Learn more about Dr. Wahls’ clinical trials here. She also teaches the public and medical community about the healing power of the Paleo diet and therapeutic lifestyle changes that restore health and vitality to our citizens. She hosts a Wahls Protocol Seminar every August where anyone can learn how to implement the Protocol with ease and success. Follow her on Facebook (Terry Wahls MD) and on Twitter at @TerryWahls.
Also in this episode:
- LIVE Food-as-Medicine Ketosis Program
- Episode 204: Client Journey with MS Warrior Ann Pinchak
- Dr. Wahls’ Story
- How the Wahls Protocol Came to Be
- Supplementation for MS
- Digestive Health and Antinutrients
- Why Avoid Gluten, Dairy and Eggs
- Dr. Wahl’s Study Opportunity
- Use of E-Stim and Exercise with MS
- More About Dr. Wahls:
Sponsors for this episode:
This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.
Monday Dec 19, 2022
Monday Dec 19, 2022
Oh, oh, oh Ozempic? By now you’ve probably heard the catchy jingle on TV or heard about the newest weight loss drug phenomenon that has the Kardashians looking downright skinny these days. But what exactly is Ozempic? Is it safe? Does it have side effects and is it a solution for long lasting weight loss or just another too good to be true ploy by big pharma? Tune in to hear us answer all these questions and more!
In this episode, we break down the mechanism of action of Ozempic or Wegovy. You will learn all about GLP-1, how this peptide is normally produced in the body, and how overriding the body’s signals with this injectable drug can be downright dangerous. Plus, we’ll compare this “wonder drug” to a food-as-medicine ketosis approach and teach you why the quick fix isn’t always the best solution!
Also in this episode:
- LIVE Food-as-Medicine Ketosis Program starts 1/18 use KETO50 for $50 off
- What is Ozempic?
- How is GLP-1 Stimulated?
- What Drives GLP-1 Deficiency?
- Is Ozempic Safe and Effective?
- Side Effects of Ozempic
- Cost Per Injection
- Ozempic vs. Keto
- How to Increase GLP-1
- How PhytoCompounds Increase GLP-1
- Flavonoids reported to elevate GLP-1 levels
- Quercetin
- Apigenin
- Curcumin
- EGCG
- Hispidulin
- Hesperidin
- Does Berberine Affect GLP-1?
- Long Term Effects of Keto
- More Resources:
Sponsors for this episode:
This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.
Monday Dec 12, 2022
Monday Dec 12, 2022
Can nature be medicine? What is forest bathing? Sure, being in nature feels good, but can it really contribute to improved health outcomes? Tune in to hear us discuss the research supported benefits of spending time in nature, from reduction of cortisol, to improved immune function, to increased antioxidant function and more!
For most of human history, we have evolved and lived in natural environments. Only in recent history have we started to spend the majority of our time in urban spaces, and this may be having a detrimental effect on human health. In this episode, we cover the multitude of reasons you need to get out in nature, how you can creatively bring nature into your daily routine even if you live in a city, and why a forest bathing session might be just what your body needs!
Also in this episode:
- LIVE Keto Starts January 18th
- Why Nature is Medicine
- What is Forest Bathing?
- Research Supported Benefits of Time in Nature
- Decreased stress response
- Immune system regulation
- Enhanced emotional state
- Improved cardiovascular health
- Improved metabolic markers
- Increased antioxidant activity
- The Psychological and Physical Effects of Forests on Human Health: A Systematic Review of Systematic Reviews and Meta-Analyses
- Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature
- How to Forest Bathe
- Adrenal Rehab Program - Save $100 with code ADRENAL99
Sponsors for this episode:
This episode is sponsored by Santa Cruz Medicinals, makers of potent and affordable CBD with effective dosing. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 15% off your order.
Monday Dec 05, 2022
Monday Dec 05, 2022
Have you or a loved one been diagnosed with fibromyalgia? Looking for natural solutions to this chronic pain condition? Tune in to hear us discuss symptoms of fibromyalgia, causes and risk factors, as well as how to treat it with a functional medicine approach!
Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Over 6 million Americans suffer from fibromyalgia symptoms, 90 percent of whom are women. In this deep dive episode, we discuss the connection of low serotonin to chronic pain, whether or not fibromyalgia is autoimmune, and how conventional approaches fall short. You will learn how a gluten free diet can reduce symptoms, key nutrients to replete when dealing with fibromyalgia, and how adding in exercise can help improve quality of life.
Also in this episode:
- Updates:
- What is Fibromyalgia?
- Symptoms of Fibromyalgia
- How is fibromyalgia diagnosed?
- Causes of fibromyalgia
- Is fibromyalgia considered an autoimmune disease?
- Conventional treatments
- Natural Treatment
- Elimination of Gluten
- Reduction of Caffeine
- Detoxification
- Address Neurotransmitter Imbalance
- Replete Nutritional Deficiencies
- Food as medicine for Fibromyalgia
- Supplementation
- Vitamin D - Vitamin D Balanced Blend 1/day
- Lifestyle Changes
- Association of Physical Fitness With Fibromyalgia Severity in Women: The al-Ándalus Project
- An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia
- Acupuncture in fibromyalgia: a randomized, controlled study addressing the immediate pain response
- Comparison of manual lymph drainage therapy and connective tissue massage in women with fibromyalgia: a randomized controlled trial
Sponsors for this episode:
This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also that's chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.