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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 Oct 24, 2022
Monday Oct 24, 2022
Are you in need of some new meal prep ideas? Want some tricks for staying consistent and inspired with food as medicine? Just want us to tell you what to eat? Tune in to hear us discuss mixing up your meal plan, how to structure your week, and how to bust out of a food rut in this fun and light episode!
In this episode, we discuss keeping things interesting while sticking to your food as medicine goals and feeding your family. Learn about our favorite recipes, how to maximize kitchen space, and how to get into a meal prep flow that doesn’t feel like a full time job! Plus hear what we are making these days and get some ideas of how Becki stocked her freezer for postpartum!
Also in this episode:
- Episode 228: Exploring your Macros and Meal Planning
- The Importance of Having a Plan
- Favorite Meal Prep Recipes
- Maximizing Kitchen Space
- Weekly Meal Plan Flow
- Postpartum Meal Prep
- The Power of Consistency
Sponsors for this episode:
This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code ALIMILLERRD at nutrisense.io/alimillerrd. Check out this episode with Kara of Nutrisense on why we find a CGM to be such an amazing tool!
Monday Oct 17, 2022
Monday Oct 17, 2022
What’s your poop telling you? If you are dealing with longstanding GI issues, have a recent diagnosis of inflammatory bowel disease, or are just curious about the health of your gut, you might consider a stool test! A comprehensive, functional stool analysis provides insight into good, neutral and bad bacteria populations, yeast, parasites, virus and more. It also includes markers of how well you digest and absorb your food, inflammatory markers, and indicators of leaky gut.
In this episode, we break down the reasons you might consider a stool test, how this test is done, and what it includes. We walk through a case study of a sample panel and give direct insight into how to manage pathogen overgrowth, rebound the gut lining, improve absorption and so much more. Plus we compare our stool test to some of the direct to consumer options on the market and provide an exclusive discount code for podcast listeners!
Also in this episode:
- Comprehensive Digestive Stool Analysis Test - use code STOOL100 for $100 off!
- 12 Week Keto Meal Plans $10 Off use code KETO10
- Who is a Stool Test Appropriate For?
- How to do a stool test
- Navigating a Stool Panel - view sample panel
- Group B Strep
- Pathogenic Bacteria and Yeast
- Addressing Parasites
- H Pylori
- Inflammatory and Immune Markers
- GI Lining Support
- GI Immune Builder
- FOND Bone Broth use code ALIMILLERRD
- Digestion and Absorption
- Short Chain Fatty Acids
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 Oct 10, 2022
Monday Oct 10, 2022
Are you curious about genetic risk factors for breast cancer? Want to know how you can influence genes like BRCA and COMT? Looking for a deep dive on estrogen metabolism? Tune in to hear us cover updates on breast cancer, risk factors, and functional approaches to breast health.
In this episode, we discuss Ali’s work on an NIH study back in 2015 and what has changed since then in the world of breast cancer research and prevention. Learn why supporting detoxification is so important, why flax seeds are superior to soy, and why lymphatic drainage and breast massage need to become a part of your regular routine!
Also in this episode:
- 12 Week Keto Meal Plans
- 10 Day Detox
- Episode 6: Breast Cancer Prevention
- Episode 233: Estrogen Dominance
- Episode 280: Why You Need Estrogen
- Episode 281: Estrogen Concerns and updates on Estrogen Dominance
- Ali’s work on the NIH Breast Cancer Study
- The Hormone Breast Cancer Connection
- Concerns with Hormone Replacement Therapy (HRT)
- Deep Dive on Estrogen Metabolites
- Why Supporting Detox is So Important
- The COMT Estrogen Connection
- Flax Seeds and Estrogen Metabolism
- Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy 1-3
- BRCA and Why Epigenetics Matter
- Breast Massage
- Collette’s Breast Oil NEED LINK
- Episode 175 Let's Talk About Sex with Guest Susan Bratton
- Food as Medicine for Cancer Prevention
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 ALIMILLERRD to save at fondbonebroth.com.
Monday Oct 03, 2022
Monday Oct 03, 2022
Want to know how to break through a weight loss plateau? Need a simple trick to stop cravings in their tracks? Looking to shake things up and try some new recipes? Tune in to hear us interview 3x repeat guest Dr. Anna Cabeca about her new book, MenuPause.
In this episode, Dr. Anna Cabeca will once again wow you with her hormone and metabolic health knowledge, digging into carb cycling, busting cravings, the acid-alkaline balance and more. She will also make your mouth water with keto-friendly recipes like tabbouleh, kefta and almond fig scones. Plus earn why keto isn’t just a “good idea” for perimenopausal and menopausal women--it’s mandatory as Dr. Cabeca says!
Also in this episode:
- 12 Week Keto Meal Plans - use code KETO10 for $10 off
- Episode 123: Dr. Anna Cabeca Libido and Getting your Sexy Back
- Episode 252: Hormone updates from Fertility to Breezing through Menopause
- Inspiration for MenuPause
- What Drives a Weight Loss Plateau
- The 5 Pauses
- Why Keto for Perimenopause and Menopause?
- Dr. Anna’s Cravings Cure
- Navigating the Holidays
- Doing a Tea-Tox
- Thoughts on the Acid Alkaline Balance
- Favorite Recipes from MenuPause
- Tabouleh
- Kefta
- Almond Fig Scones
- Where to find Dr. Anna Cabeca:
- Julva
- Mighty Maca
- Dranna.com
- @thegirlfrienddoctor
- Buy Dr. Anna’s new book MenuPause
More about Dr. Anna Cabeca:
Dr. Anna Cabeca, known as The Girlfriend Doctor, is a triple-board certified, Emory University trained, OB/GYN. She speaks from experience. She has risen from her own ashes of personal tragedy that spiraled into depression from not one but two rounds of menopause, weight gain, hair loss and many other debilitating symptoms. Her journey led her around the world to learn about true health and natural healing. Dr. Anna came away empowered with the knowledge that modern medical training and research, combined with time-tested wisdom and remedies, will yield indisputable results.
Dr. Anna is an author of two best-selling books: The Hormone Fix, a groundbreaking holistic lifestyle program for menopausal woman and Keto- Green 16, a comprehensive nutritional plan to staying healthy and slim, at any age. She has also spent years developing and perfecting a complete suite of life-changing products and programs. Everything Dr. Anna develops is part of her own daily routine and based on her exhaustive research and never-ending quest to find solutions that help women reclaim their vibrancy, sexuality, health and happiness.
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 Sep 26, 2022
Monday Sep 26, 2022
Curious about what Ali did on her recent sabbatical? Want to know what’s going on with the Naturally Nourished Market and Ali’s homestead project? Need some inspiration to move into action in your own life? Tune in to hear Ali’s updates and reflections after taking some time off (sort of!) to ground and reflect!
In this episode, Ali shares what she has been up to in her personal life, from launching a new venture to rooting in community, to building a dream homestead!
Also in this episode:
- Episode 268 Ali updates on hustle, flow, faith and functional medicine career
- Highlights of Ali’s Sabbatical
- Finding Balance
- Ali’s Homestead Updates
- Chasing Your Dreams and Going After Your Vision
Sponsors for this episode:
This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code ALIMILLERRD at nutrisense.io/alimillerrd. Check out this episode with Kara of Nutrisense on why we find a CGM to be such an amazing tool!
Monday Sep 19, 2022
Monday Sep 19, 2022
Do you deal with headaches or migraines? Not sure what is causing them or how to get lasting relief? Want natural solutions instead of the conventional over the counters and prescriptions that come with a ton of side effects? Tune in to hear us discuss root causes of headaches and how to treat them, from the occasional headache to the monthly hormonal migraine to the more severe and debilitating migraines.
In this episode, we discuss common drivers of headaches and migraines from food sensitivities to hormonal imbalance to nutrient deficiency and more. Learn why keto has a promising role for migraine sufferers, why you might want to rethink the frequent NSAID use, and what you can use instead when a headache strikes!
Also in this episode:
- Beat the Bloat Program Flash Sale $10 Off with BTB10
- Smoothie and Shake Ebook Just $1.99
- Types of Headaches
- Causes of Headaches
- Food Sensitivities
- Low Serotonin, High Cortisol
- Nutrient Deficiencies that Drive Headaches
- Risk Factors for Migraines and Headaches
- Conventional Treatments and Side Effects
- Journaling on Headache Triggers
- Food as Medicine For Headache Relief
- Ketosis Can Reduce Headaches
- Manage Stress and Get Enough Sleep
- Stay Well Hydrated and Balance Electrolytes
- Consider Chiropractic Care and Acupuncture
- Work in Movement and Stretching
- Support Detox
- Limit Screen Time and Intense Light Exposure
- Supplement Strategy
- Magnesium
- B Vitamins (especially B2 for migraines)
- Omega 3s
- Curcumin
- Feverfew
- Butterbur
- Peppermint Essential Oil
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 ALIMILLERRD to save at fondbonebroth.com.
Monday Sep 12, 2022
Monday Sep 12, 2022
Already feeling the overwhelm with kids back to school? Running short on lunchbox ideas or burning out on easy breakfasts? Want to know how to support your little (and bigger) ones for a healthy school year? Tune in to hear us answer all your burning back to school and kid-related questions!
In this episode, we answer listener questions on everything from navigating difficult food conversations with your child’s school, to what supplements to send with college-aged kids, to whether parasite cleanses are appropriate for kids and more! Plus hear the highlights of Miss Stella’s summer, what she is most excited about going into first grade, and her advice to Noah as he starts preschool.
Also in this episode:
- Stella’s Summer Highlights
- Noah and Stella’s Back to School Plans
- Communicating Your Child’s Dietary Needs
- Handling Celebratory Treats
- Dealing with Disinfectants in Schools
- Lunchbox Favorites
- Food as Medicine for the Whole Family Program
- The Salumeria use code ALIMILLERRD
- Supplements for Back to School
- Kids Essentials Bundle
- KidsBiotic
- MultiAvail Kids
- EPA DHA Liquid
- Vitamin D Balanced Blend Liquid
- Grassfed Whey
- Bio-C Plus
- Cellular Antiox
- Mix 1 capsule each Bio-C Plus and Cellular Antiox with raw honey and give on a spoon for illness support!
- Gaia Elderberry Syrup
- XClear Nasal Spray
- Colloidal Silver Nasal Spray
- Thoughts on Parasite Cleanses for Kids
- Wellness Support for College Kids
- Limiting Screen Time
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.
Tuesday Sep 06, 2022
Tuesday Sep 06, 2022
Are you dealing with long haul symptoms such as fatigue, brain fog, or digestive distress? Want to understand the COVID-microbiome connection? In need of a reset to put long haul symptoms in the past? Tune in to hear us explore the reasons some deal with long term effects including microbiome imbalance, oxidative stress, and more.
In this episode, we discuss the 50+ reported long term effects of COVID that may impact daily life. Learn how an imbalance microbiome can predispose to COVID severity, and how lasting changes in the gut flora can drive long haul symptoms and unfavorable digestive changes. Plus hear up to date recommendations on reducing viral replication and supporting your system should you get the dreaded C-word yet again in this endemic phase!
Also in this episode:
- Beat the Bloat Program $10 Off with code BTB10
- How Common is Long Haul?
- Symptoms of Long COVID
- The Microbiome COVID Connection
- Alterations in Gut Microbiota of Patients With COVID-19 During Time of Hospitalization
- Cytokine Storm in COVID-19: The Current Evidence and Treatment Strategies
- Microbiota-Gut-Brain Communication in the SARS-CoV-2 Infection
- Gut microbiota composition reflects disease severity and dysfunctional immune responses in patients with COVID-19
- Six-month follow-up of gut microbiota richness in patients with COVID-19
- Supporting the Microbiome Post COVID
- Food as Medicine Support for Good Gut Flora
- Probiotic Supplementation
- Oxidative Stress as a Driver of Longhaul
- Reducing Viral Replication
- The Stress Immune Connection
- The Importance of Sleep
- The Impact of Universal Masking
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 ALIMILLERRD to save at fondbonebroth.com.
Monday Aug 29, 2022
Monday Aug 29, 2022
Why does soil health matter and what does it have to do with food security? How is erosion and reliance on inputs like fertilizers and pesticides affecting our food supply? How can farmers and ranchers shift to a regenerative agriculture model? Tune in to hear our guest Allen Williams answer all these questions and more in this deep dive episode on soil health, regenerative farming, and beyond!
In this episode, we interview Allen Williams, a 6th generation farmer and self-described “recovering academic”. After 15 years in academia and over 40 publications authored, Allen returned to regenerative farming with an emphasis on whole farm and ranch planning. He provides a wealth of knowledge on the principles of soil health, the interconnectedness of all life, and busts myths about carbon sequestering in this not-to-be missed episode, whether you are a home gardener, a farmer or rancher, or just a conscious consumer!
Also in this episode:
- Why Soil Health Matters
- The Impact of Erosion
- Ranching and Antibiotic Use
- Defining Regenerative Agriculture
- The 4R Approach
- The Importance of Soil Fertility
- Carbon Cowboys
- Sacred Cow
- Episode 165 Vegan Diet: A Win for the Processed Food Industry
- Carbon Myths
- Allen on Being a “Recovering Academic”
- Food Security and Shortage Concerns
- Where to find Allen’s Work:
More About Allen Williams:
Allen Williams is a 6th generation family farmer and founding partner of Understanding Ag, the Soil Health Academy, and Regenified. He has consulted with more than 4000 farmers and ranchers in the U.S., Canada, Mexico, and 30+ other countries, on individual operations ranging from a few acres to over 2 million acres.
He is a “recovering academic”, having served 15 years on the faculty at Louisiana Tech University and Mississippi State University. He holds a B.S. and M.S. in Animal Science from Clemson University and a Ph.D. in Genetics and Physiology from LSU. He has authored more than 400 scientific and popular press articles, and is an invited speaker at regional, national, and international conferences and symposia.
Allen and his colleagues specialize in whole farm & ranch planning based on the concept of regenerative agriculture. They have worked in all 50 U.S. States and a total of 34 countries. In the U.S. they are currently working across 32 million acres in regenerative transition.
He has been featured in the Carbon Nation film series, Carbon Cowboys, on the Dr. Oz show, ABC Food Forecast News, and in A Regenerative Secret, The Farmer’s Footprint film series and the Sacred Cow film series.
Sponsors for this episode:
This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code ALIMILLERRD at nutrisense.io/alimillerrd
Monday Aug 22, 2022
Monday Aug 22, 2022
Is it safe to intermittent fast during pregnancy? What about doing keto while pregnant? What are the essential supplements for growing a super baby? Tune in to hear these questions and many more answered in this pregnancy grab bag Q&A episode!
As Becki approaches her due date, we’re answering all your burning questions about pregnancy, natural birth, preparing for postpartum and more! Hear our thoughts on placental encapsulation, homebirth preparation, coping with stress during pregnancy and so much more. Plus get tips for coping with morning sickness and learn how Becki used a CGM to opt out of gestational diabetes screening.
Also in this episode:
- Past Episodes on Pregnancy, Birth & Breastfeeding
- Becki’s Birth & Postpartum Checklist
- Supplements for each trimester
- Mama to Be Bundle
- Multiavail Mama
- EPA DHA Extra
- EPA DHA Liquid (higher DHA)
- Rebuild Spectrum Probiotic
- Targeted Strength Probiotic
- Women’s Flora Probiotic starting 3rd trimester
- Relax and Regulate
- B Complex
- Cellular Antiox
- Vitamin D Balanced Blend
- Bio-C Plus
- Osteofactors
- Digestaid
- Choline 450mg
- Nettle Infusions
- Red Raspberry Leaf Infusions (starting 3rd trimester)
- What is different about this pregnancy?
- Tips for Severe Morning Sickness
- Placental Encapsulation
- Prep for second pregnancy
- Intermittent Fasting and Pregnancy
- Keto and Pregnancy
- Using a CGM During Pregnancy
- Stress Management in Pregnancy
- C-Section Recovery
This episode is sponsored by:
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 ALIMILLERRD to save at fondbonebroth.com.