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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 Jul 11, 2022
Monday Jul 11, 2022
Is your child dealing with digestive issues? Want to know how to treat common concerns like constipation, diarrhea or belly aches naturally? Curious what digestion has to do with bedwetting? Tune in to hear us cover all things kids and digestion, from resolving infant colic to easing tummy aches to more serious conditions like FPIES and beyond.
In this episode, Ali and Becki drill down on common digestive issues starting from birth through preteen and teenage years. Learn what to have in your farmacy for occasional constipation complaints, foodborne illness, and even those nasty gut bugs like norovirus. Plus get insight into how to supplement kids for ongoing digestive resilience and a proactive approach to support their digestion as they grow!
Also in this episode:
- Use code PODCAST300 for 15% off your next supplement order! Expires 7/31
- Back to School Webinar August 17th Sign Up Now for this FREE Webinar, spaces are limited!
- Flash Sale on Food As Medicine for the Whole Family Program use code BACKTOSCHOOL
- Episode 286 Digestive Health Q&A
- Belly Aches and Colic
- GERD in Kids
- Constipation
- Bedwetting
- Diarrhea
- FPIES
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.
Tuesday Jul 05, 2022
Tuesday Jul 05, 2022
What exactly is the vascular system? What are the causes and risk factors for vascular disease? Are there natural approaches to prevent blood clots, atherosclerosis, and vein issues? Tune in to hear us answer these questions and more as we take a deep dive into the vascular system.
The vascular system, also known as the circulatory system, is made up of vessels that carry blood and lymph throughout the body. This includes our arteries, veins, and capillaries. Vascular disease can range from life threatening conditions like, atherosclerosis, aneurysm and blood clots to less severe issues such as varicose and spider veins, Raynaud’s syndrome and more. Learn about natural ways including diet, lifestyle, and supplementation to prevent these issues and keep your vascular system healthy and thriving.
Also in this episode:
- LIVE 10 Day Detox Starts 7/15!
- Save 18% on Detox Packs Now Through 7/5 with code DETOX18
- What is the Vascular System?
- Episode 298 Moving Your Lymph
- Causes of Vascular Disease & Risk Factors
- Episode 283 Heart health updates: a functional medicine approach
- Aneurysm
- Atherosclerosis
- Blood Clots
- Varicose Veins
- Adaptogen Boost
- Relax and Regulate
- BroccoDetox
- GabaCalm
- Santa Cruz Medicinals CBD Cream - use code ALIMILLERRD
- Bilberry
- Horse Chestnut
- Butcher’s Broom
- Cypress Essential Oil
- Rutin
- Bio-C Plus
- Raynaud’s Syndrome
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 Jun 27, 2022
Monday Jun 27, 2022
What exactly is the lymphatic system? What effect does it have on disease process? How do you stimulate your lymph? We answer all these questions and more in this deep dive episode all about the lymphatic system.
In this episode, we discuss the function of the lymphatic system, location of lymph nodes in the body, and how you can optimize lymphatic function. Whether dealing with arthritis, skin conditions, or chronic fatigue, or just seeing stagnant detox function with fluid retention, this episode will give you the tools you need to move that lymph! From dry brushing and gua sha, to castor oil packs and best movement approach, you’ll learn how to stimulate detox and prevent disease. Plus we cover best supplements and a food as medicine to supporting your lymphatic system.
Also in this episode:
- LIVE 10 Day Detox Starts 7/15!
- Save 18% on Detox Packs Now Through 7/5 with code DETOX18
- What is the lymphatic system?
- Where are lymph nodes located?
- Conditions associated with stagnant lymph
- How to stimulate the lymphatic system
- Castor Oil Packs
- Supplements for Lymphatic Support
- Food as Medicine for Lymphatic Support
- Turmeric
- Green Tea
- Ginger
- Cranberries
- Leafy Greens
- Chia Seeds
- Avocados
- Garlic
- Parsley
- Apple Cider Vinegar
- Grassfed Whey
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 Jun 20, 2022
Monday Jun 20, 2022
Could you be B-Vitamin deficient? Curious about the different B family vitamins and what they do in the body? Want to know more about assessment for deficiency and supplementation? Tune in to hear a deep dive on B vitamins, from what they are and what they do in the body, how to get them in the diet, and when to consider supplementation.
In this episode, we cover the 8 different B Vitamins and walk through each one, from symptoms of deficiency, to function in the body, to best food sources. B vitamins are often burned out under stress, alcohol consumption, and with gut malabsorption as well as dysbiosis. Learn about how B-Vitamin status is impacted by methylation, how to assess deficiency, and even why your B Complex might turn your pee yellow!
Also in this episode:
- $50 off 12 Week Keto Program with code KETOFAM50
- $10 off 12 Week Keto Meal Plan with code KETOFAM10
- LIVE 10 Day Detox Starts 7/15, sign up here
- What Do B Vitamins Do?
- How High Dose Biotin Can Affect Your Thyroid
- Drivers of B Vitamin Deficiency
- The Importance of Methylation
- Testing for MTHFR
- Should I Worry About High Serum B-12?
- Assessing B Vitamin Deficiency
- Concerns for B6 Toxicity
- B Vitamins and Immune Health
- Why is My Pee Bright Yellow?
- Supplementing With B Vitamins
- Food as Medicine Sources of B Vitamins
Sponsors for this episode:
This episode is sponsored by KetoCon! I am so excited to share that I will be speaking at/attending KetoCon Austin on July 8 - 10 this summer! KetoCon is an annual event held at the Palmer Event Center in Austin, TX. It is the largest event in the U.S. focused solely on the science and stories of living a ketogenic diet and lifestyle. It will feature over 50 speakers who are a combination of medical professionals, researchers, bloggers, technology developers, fitness experts and every day people who have used the ketogenic diet and lifestyle to improve their health. For discounted tickets, go to ketocon.org and click on the GET TICKETS button and use the discount code: nourished10 at checkout and receive a 10% discount code on 3-Day General Admission passes.
Tuesday Jun 14, 2022
Tuesday Jun 14, 2022
Are you dealing with muscle weakness or fatigue? Struggling to lose weight? Looking to improve endurance and athletic performance? Tune in to learn all about carnitine, a truly unsung hero for weight loss, cardiovascular health, exercise performance, and even male infertility!
In this episode, we discuss the symptoms of carnitine deficiency and review a myriad of research on the health benefits of carnitine. From improving exercise endurance to enhancing mood to boosting brain function, this nutrient is so much more than a weight loss quick fix! We dig into its applications as a cardiovascular disease treatment adjunct, potential therapeutic for Type 2 Diabetes, and even some promising research on Alzheimers. Learn about food sources of carnitine, why vegans and vegetarians are at increased risk of deficiency, and why carnitine should be your go to for enhancing keto outcomes over exogenous ketones!
Also in this episode:
- $50 off 12 Week Keto Program with code KETOFAM50
- $10 off 12 Week Keto Meal Plan with code KETOFAM10
- LIVE 10 Day Detox Starts 7/15, sign up here
- What is Carnitine?
- Who is at Risk of Carnitine Deficiency
- Symptoms of Deficiency
- Research Supported Benefits of Carnitine
- Carnitine Increases Endurance
- Carnitine Enhances Weight Loss & Fat Burn
- The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials
- The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects
- Skeletal muscle carnitine loading increases energy expenditure, modulates fuel metabolism gene networks and prevents body fat accumulation in humans - PMC
- Carnitine Prevents Muscle Damage
- Carnitine Boosts Brain Function
- Carnitine Regulates Blood Sugar & Has Application in Type 2 Diabetes
- Carnitine May Be Useful as an Adjunct in Cardiovascular Disease
- Controlled study on L-carnitine therapeutic efficacy in post-infarction
- L-carnitine as an adjunct therapy to percutaneous coronary intervention for non-ST elevation myocardial infarction
- Does left ventricular function improve with L-carnitine after acute myocardial infarction?
- Metabolic treatment with L-carnitine in acute anterior ST segment elevation myocardial infarction. A randomized controlled trial
- L-carnitine in the secondary prevention of cardiovascular disease: systematic review and meta-analysis
- Carnitine Improves Peripheral Neuropathy
- Preventing Complications and Treating Symptoms of Diabetic Peripheral Neuropathy
- Acetyl-L-carnitine for the treatment of diabetic peripheral neuropathy
- Acetyl-L-carnitine improves pain, nerve regeneration, and vibratory perception in patients with chronic diabetic neuropathy: an analysis of two randomized placebo-controlled trials
- Carnitine Improves Depression Symptoms Comparable to Medication
- Carnitine Supports Sperm Quality, Concentration and Motility
- L-carnitine levels in the seminal plasma of fertile and infertile men: correlation with sperm quality
- Use of carnitine therapy in selected cases of male factor infertility: a double-blind crossover trial
- A placebo-controlled double-blind randomized trial of the use of combined l-carnitine and l-acetyl-carnitine treatment in men with asthenozoospermia
- Placebo-controlled double-blind randomized trial on the use of L-carnitine, L-acetylcarnitine, or combined L-carnitine and L-acetylcarnitine in men with idiopathic asthenozoospermia
- Best Food Sources of Carnitine
- Carnitine Supplementation
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 AliRD for $30 off your monthly subscription plan at nutrisense.io.
Monday Jun 06, 2022
Monday Jun 06, 2022
When it comes to weight loss, is diet or exercise more important? Is the often discussed 80/20 rule true? What about calories in, calories out? Tune in to hear us discuss the science behind the exercise vs. diet debate, whether your FitBit is accurately capturing calorie burn, and how to support sustainable weight loss!
All too often, we see clients go hard on exercise and let diet fall by the wayside, or overeat to compensate for the calories they “earned”. In this episode, we unpack the myths behind exercise for weight loss and discuss the issues with the “calories in, calories out” philosophy. Learn how keto can support sustainable fat loss, reduction of cravings, and can enhance the benefits of your workout. Plus we discuss the benefits of exercise and how much and how hard the research shows you need to exercise.
Also in this episode:
- $50 off 12 Week Keto Program with code KETOFAM50
- $10 off 12 Week Keto Meal Plan with code KETOFAM10
- Is the 80/20 rule true?
- Why energy expenditure with exercise is not as dynamic as you may think
- Why Calories in, Calories out is BS
- Why Macros Matter
- Benefits of Keto
- Muscle Sparing & Fat Burning Effect
- Reduction of Cravings
- Benefits of Exercise & Finding Balance
- The Role of Leptin
Sponsors for this episode:
This episode is sponsored by KetoCon! I am so excited to share that I will be speaking at/attending KetoCon Austin on July 8 - 10 this summer! KetoCon is an annual event held at the Palmer Event Center in Austin, TX. It is the largest event in the U.S. focused solely on the science and stories of living a ketogenic diet and lifestyle. It will feature over 50 speakers who are a combination of medical professionals, researchers, bloggers, technology developers, fitness experts and every day people who have used the ketogenic diet and lifestyle to improve their health. For discounted tickets, go to ketocon.org and click on the GET TICKETS button and use the discount code: nourished10 at checkout and receive a 10% discount code on 3-Day General Admission passes.
Monday May 30, 2022
Monday May 30, 2022
Are you curious about preparing for pregnancy or birth? Want to know if you can still lift heavy or keep up your normal fitness routine? According to Dr. Lindsey Mathews Cantu, CEO and founder of BIRTHFIT, birth is the most athletic event of your life! Learn about preparing mentally, emotionally and physically for pregnancy and birth and how the conventional approach to fitness during pregnancy is all wrong.
In this episode, we interview Lindsey about everything from mindset and following your intuition to heart rate variability and beyond. We cover the state of birth in America and how the medicalization of birth can increase the risk of interventions and complications. Plus we discuss medical freedom, home birth, working out at any stage from preconception through postpartum and beyond.
More about Dr. Lindsey Mathews Cantu:
Lindsey is a doctor of chiropractic, birth doula, NLP practitioner, strength and conditioning coach, and Mercier Therapist. Lindsey started BIRTHFIT in 2013 as a blog with a deep desire to support and educate women in their menstrual cycles, movement and fitness and training, biohacking and nourishment, and throughout the motherhood transition.
Lindsey is the CEO and Founder of BIRTHFIT and co-founder and chiropractor at Willow Haus in New Braunfels, TX.
BIRTHFIT provides holistic, general strength and conditioning for women in all seasons and cycles of their lives, including preconception, pregnancy, and healing postpartum.
Willow Haus is a nervous system chiropractic and wellness practice in New Braunfels, TX serving intentional living people and families throughout the Texas Hill Country.
Lindsey and her husband Lance currently call Wimberley, TX home.
Lindsey’s core values are LOVE, GROWTH, FREEDOM, and CONNECTION.
Also in this episode:
- Lindsey’s Story
- How to Prepare for Birth
- Fever Myths and Bone Broth Popsicles
- Episode 171 Movement as Medicine with Dr. Deb Kern
- The Importance of Breath
- Heart Rate Variability
- Following Your Intuition
- Exercise Modifications for Pregnancy
- Birth in America
- Where to Find Dr. Lindsey
- Birthfit.com
- Instagram: @lindsey_m_cantu
- Willow Haus
Sponsors for this episode:
This episode is sponsored by KetoCon! I am so excited to share that I will be speaking at/attending KetoCon Austin on July 8 - 10 this summer! KetoCon is an annual event held at the Palmer Event Center in Austin, TX. It is the largest event in the U.S. focused solely on the science and stories of living a ketogenic diet and lifestyle. It will feature over 50 speakers who are a combination of medical professionals, researchers, bloggers, technology developers, fitness experts and every day people who have used the ketogenic diet and lifestyle to improve their health. For discounted tickets, go to ketocon.org and click on the GET TICKETS button and use the discount code: nourished10 at checkout and receive a 10% discount code on 3-Day General Admission passes.
Monday May 23, 2022
Monday May 23, 2022
How often are you eating fish? Are you confused about sourcing, quality, and how to choose fish? Does cooking fish at home intimidate you? Tune in to hear us discuss the myriad of benefits to fish consumption including improved mental health, brain development, eye health and decreased cardiovascular risk and unpack some of the common concerns about fish consumption.
We recommend getting fish in the diet two to three times per week, but many struggle to make this a reality. In this episode, we unpack some of the barriers to fish consumption including not knowing what to select, common mistakes when cooking fish at home, and fears about microplastics and heavy metals. Learn about favorite selections and preparation techniques, which fish truly are the healthiest, and how to easily get more fish into your whole family!
Also in this episode:
- Beat the Heat - Buy any 2 Probiotics at Full Price, Get the 3rd 50% off with code BEATTHEHEAT
- How often should I eat fish?
- Health Benefits of Fish
- Cardiovascular Disease Risk Reduction
- Mental Health
- ADHD
- Alzheimers
- Bone and Joint Health
- Eye Health
- Brain Development
- The Relationship of Docosahexaenoic Acid (DHA) with Learning and Behavior in Healthy Children: A Review - PMC
- The relationship between age and the fatty acid composition of cerebral cortex and erythrocytes in human subjects
- Effects of maternal docosahexaenoic acid intake on visual function and neurodevelopment in breastfed term infants
- Mechanisms of action of docosahexaenoic acid in the nervous system
- Recovery of brain docosahexaenoate leads to recovery of spatial task performance
- An extraordinary degree of structural specificity is required in neural phospholipids for optimal brain function: n-6 docosapentaenoic acid substitution for docosahexaenoic acid leads to a loss in spatial task performance
- Effects of maternal docosahexaenoic acid intake on visual function and neurodevelopment in breastfed term infants
- Visual acuity and cognitive outcomes at 4 years of age in a double-blind, randomized trial of long-chain polyunsaturated fatty acid-supplemented infant formula
- IN TIME: IMPORTANCE OF OMEGA 3 IN CHILDREN'S NUTRITION - PMC
- Health benefits of docosahexaenoic acid (DHA)
- Essential fatty acids, DHA and human brain
- Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo
- Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age
- Asthma and Respiratory Support
- Studies show that regular fish consumption is linked to a 24% lower risk of asthma in children: Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis - PMC
- Why Fish Doesn’t Turn Out at Home
- Tips for Selection
- Favorite Fish Choices
- Preparation Techniques
- Should we worry about Microplastics?
- How to Mitigate Microplastic Exposures
- Choosing a Fish Oil Supplement
This episode is sponsored by:
This episode is also 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 May 16, 2022
Monday May 16, 2022
Are you concerned about water quality? Want to know how bad bottle water is or how to assess the tap water quality in your area? Curious about the best type of home filtration system for your budget and goals? Tune in to hear us answer all of your burning water questions!
In this episode, we take a deep dive into water quality. We discuss why water is just so essential to the human body and why you should care about where your water comes from. We cover why bottled water is a big fat NO, how municipal water is treated, and how to know what is in your tap water. Plus we hit on the best options for home filtration, whether reverse osmosis or a countertop option, and the pitfalls of both. We also discuss rainwater collection and the considerations of digging a well, from Ali’s own personal experience with her homestead project. Plus, we talk about how to remineralize your water and how to offset some common water quality concerns!
- Beat the Heat - Buy any 2 Probiotics at Full Price, Get the 3rd 50% off with code BEATTHEHEAT
- Blue Jug Water
- Episode 236 Hidden Sources of Toxicity and Detox Updates
- The Importance of Water and Why it Matters
- Why You Should NOT Buy Bottled Water
- How Municipal Water is Treated
- Search your Tap Water contaminants: https://www.ewg.org/tapwater/
- Concerns with Municipal Water
- Fluoride
- Water Fluoridation: A Critical Review of the Physiological Effects of Ingested Fluoride as a Public Health Intervention
- Redmond Toothpaste use code ALIMILLERRD for savings
- Home Filtration Options
- Concerns with Reverse Osmosis
- Well & Rainwater
- Supplements to Offset Water Quality Issues
- References
- Water Facts of Life: Ride the Water Cycle With These Fun Facts.
- Bottled Water Unbowed by COVID- 19 Crisis, Grows Again in 2020, Data FROM Beverage Marketing Corporation Shows.
- Advancing Sustainable Materials Management: 2018 Fact Sheet
- Global Issue of Marine Plastics Is Gathering Significant Media Attention
- Pacific Garbage Patch
- Energy Implications of Bottled Water
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 May 09, 2022
Monday May 09, 2022
Are you dealing with dry eye, vision changes or concerned about eye health? Want to know just how bad screen time is and how to offset its impact? Curious about nutrients to support eye health? Tune in to hear us discuss the major drivers of eye stress and disease, nutrients to support eye health and even how to navigate screen time!
In this episode, we cover current research on how blue light impacts circadian rhythms and even the physiology of the eyes! Learn how blue blockers and screen filters can help, ways to set healthy screentime boundaries, and how you can protect your family’s vision with a nutrient dense diet. Plus we discuss best supplements for eye health at any stage and those that can help combat dry eye, glaucoma, macular degeneration and beyond!
Also in this Episode:
- All Probiotics on Sale Through the Month of May: Buy 2 get the 3rd at 50% off with code BEATTHEHEAT
- Learn more about Probiotic Shipping
- What causes eye stress?
- How bad are screens for your eyes?
- Dopamine and screens
- Setting screentime boundaries
- How to offset screentime
- Addressing dry eye
- Supplements for eye health
- Multidefense
- Evening Primrose Oil
- Hemp Seeds
- Cellular Antiox
- Relax and Regulate
- Alpha Lipoic Acid
- Vitamin C
- Zinc
- Proteolytic Enzymes
- Vitamin D
- The relationship of dietary carotenoid and vitamin A, E, and C intake with age-related macular degeneration in a case-control study: AREDS
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.