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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 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.
Monday May 02, 2022
Monday May 02, 2022
If you caught last week’s episode recapping our Women’s Wellness Retreat, you’ll love this episode recorded live during the retreat! You’ll hear from some of our guests and fabulous volunteers on their highlights of the weekend, plus we answer questions live and totally unscripted!
In this episode, we cover whether gluten is really that bad, how to support a teen with ADHD, and whether the MRT Food Sensitivity Test is meant to be followed forever. We discuss solutions for chronic pain, favorite crunchy salty snacks, and dealing with post-COVID hair loss! Plus Becki shares some exciting news!
Also in this episode:
- Beat the Heat - Buy any 2 probiotics at full price, get the 3rd bottle at 50% off using code BEATTHEHEAT
- If I don’t react to gluten, should I still avoid it?
- Help for Teens with ADHD
- Do I need to follow my MRT forever?
- Resolving Chronic Pain
- Favorite Crunchy Salty Snacks
- How to Address Post COVID Hair Loss
- Ferritin (50+) & CBC
- Multidefense with Iron
- B Complex
- Boost and Burn
- Cast Iron Cooking
- How to Take Detox Packs
- Thoughts on Air Fryers and Instant Pots?
- Favorite Featured Brands
- Desert Door Sotol
- Santa Cruz Medicinals Guava Tincture, Calm Caps & Vanilla Tincture use code ALIMILLERRD for savings
- Force of Nature Meats
- Pique Tea use code ALIMILLERRD for savings
- Fond Bone Broth use code ALIMILLERRD for savings
- The Salumeria
- Dry Farm Wines use code ALIMILLERRD
- Bolixir use code ALIMILLERRD
- Redmond Real Salt use code ALIMILLERRD
- Buddha’s Brew Kombucha
- Blue Jug Water
- Good Stuff Cacao
- Branch Basics use code ALIMILLERRD for savings
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 Apr 25, 2022
Monday Apr 25, 2022
FOMO Warning! Did you miss the Women’s Wellness Retreat we did a month back? Want to hear all about the flow of the event, the lecture content, and of course, the menu? Tune in to hear the rundown of our absolute favorite event to date, complete with all the feels and juicy details!
In this episode, we do a full recap of the weekend’s events from the food to the daily movement classes to Ali’s lecture and building your personal resilience plan. We also love on our volunteers and some of our favorite brands that showed up big. Plus we answer a couple questions women asked throughout the weekend on menopause and inflammation and whether we approve of Botox, Fillers or PRP.
Also in this episode:
- Beat the Heat Starts May 1st
- Beat the Bloat Program
- Episode 287 Going with Your Gut with Guest Alysa Seeland of FOND Bone Broth
- Episode 275 How I lost 100 pounds! with Lindy Bulsterbaum
- Episode 248 Food As Medicine For Your Face with Guest Ashley Terry
- Event Highlights
- Retreat Menu & Favorite Featured Brands
- Desert Door Sotol
- Santa Cruz Medicinals Guava Tincture, Calm Caps & Vanilla Tincture use code ALIMILLERRD for savings
- Force of Nature Meats
- Pique Tea use code ALIMILLERRD for savings
- Fond Bone Broth use code ALIMILLERRD for savings
- The Salumeria
- Dry Farm Wines use code ALIMILLERRD
- Bolixir use code ALIMILLERRD
- Redmond Real Salt use code ALIMILLERRD
- Buddha’s Brew Kombucha
- Blue Jug Water
- Good Stuff Cacao
- Branch Basics use code ALIMILLERRD for savings
- Episode 264 Are There Toxins In Your Cleaning Products? With Guest Allison Evans from Branch Basics
- Electrolyte Limeade
- Pan Seared Black Drum
- Episode 192 Keeping Our Kids Safe?
- Q&A
- What is the Link Between Menopause and Inflammation?
- Thoughts on Botox, Fillers and PRP?
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 Apr 19, 2022
Tuesday Apr 19, 2022
Have you tried our Naturally Nourished Grassfed Whey? Curious about what sets a non-denatured grassfed whey apart from a whey isolate you might find at the grocery store or sports nutrition shop? Want to learn about the unique benefits of a minimally processed grassfed whey? Tune in to hear us cover an unsung hero of food-as-medicine, non-denatured grassfed whey!
In this episode, we talk about the health benefits of grassfed whey, from weight loss and body composition change, to improving bone health, immune health, detoxification and more! Learn how the minimal processing method of our whey preserves unique compounds like lactoferrin, immunoglobulins and antioxidants. Plus we share some of our favorite recipes using our Naturally Nourished Grassfed Whey and troubleshoot some frequently asked questions.
Use code NNWHEY15 for 15% off up to 4 containers of Naturally Nourished Grassfed Whey!
Also in this episode:
- Beat the Bloat Program
- What is Whey Protein?
- Benefits of Grassfed Whey
- What is the Difference Between a Concentrate and an Isolate?
- Why is Grassfed Important?
- Unique Benefits of Non-Denatured Grassfed Whey
- Muscle Synthesis
- Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial
- Effect of whey protein supplementation after resistance exercise on the muscle mass and physical function of healthy older women: A randomized controlled trial - Mori - 2018 - Geriatrics
- Effects of Whey Protein and Resistance Exercise on Body Composition: A Meta-Analysis of Randomized Controlled Trials
- Workout Recovery
- Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study - PMC
- The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis
- Satiety and Health Body Weight
- Inulin-type fructans and whey protein both modulate appetite but only fructans alter gut microbiota in adults with overweight/obesity: A randomized controlled trial
- Cocoa and Whey Protein Differentially Affect Markers of Lipid and Glucose Metabolism and Satiety
- Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials
- Digestibility and Absorption
- Gut Health
- Bone Health
- Immune Health
- Antioxidants
- Favorite Recipes Using Grassfed Whey
- Frequently Asked Questions About Grassfed Whey
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 Apr 11, 2022
Monday Apr 11, 2022
If you’re a regular podcast listener, you already know how much we love FOND Bone Broth! We might love it even more (if that is possible) after chatting with founder and CEO Alysa Seeland for this week’s episode! We talked about everything from her own health story and search for healing to how she stumbled on and fell in love with bone broth. After seeing bone broth change her own life and health, Alysa went on to create FOND’s ready-to-sip organic chicken and beef bone broth tonics that combine pasture-raised bones with fresh herbs and botanicals to nourish the body and delight the palate.
In this episode, you will learn how FOND went from Alysa’s own kitchen to the farmers market to become the fastest growing shelf stable bone broth! Learn about how Alysa trusted her gut and her own innate wisdom in her business growth, why she will never compromise on quality sourcing, and how FOND takes bone broth to the next level to create food-as-medicine tonics with ingredients that work synergistically to support good health. Plus, get some sage advice from Alysa’s experience as a mompreneur!
Also in this episode:
- Beat the Bloat Program - Join Now!
- Alysa’s Food as Medicine Journey
- How FOND Bone Broth Came to Be
- The Importance of Quality Sourcing
- How to Get Bone Broth into the Whole Family
- Shop FOND Bone Broth, use code ALIMILLERRD for savings!
More about FOND & Alysa:
FOND Bone Broth was born from a mother's search for healing, easy-to-digest nourishment to soothe her chronic health issues. Based in San Antonio, Texas, the female-founded, female-led company makes ready-to-sip, organic chicken and beef bone broth tonics that combine pasture-raised bones with fresh herbs and botanicals to nourish the body and delight the palate. Named for the French term for "foundation", FOND is the first and only bone broth to combine a flavor-forward and nutritionally functional approach to create food-as-medicine tonics with ingredients that work synergistically to support good health. Alysa Seeland is the Founder and CEO of FOND Bone Broth. She lives at the intersection of good tasting and good for you and is mama to 5 growing boys.
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 Apr 04, 2022
Monday Apr 04, 2022
Are you curious about the state of your gut health? Want to know what color your poop should be, how to resolve chronic constipation, or how to get through a stomach bug? On the fence about joining our new Beat the Bloat Program and want to hear more? Tune in to hear us answer all of your burning digestive health questions and to learn about this deep dive gut health reboot!
We discuss the importance of gut health and the microbiome all the time and we know that digestive woes are one of the number one reasons listeners seek us out! We’ve put together a special Q&A episode that covers everything from how gut health connects with anxiety to whether Beat the Bloat is appropriate for children to how to thrive after gallbladder removal.
Also in this episode:
- Want to know if Beat the Bloat is right for you? Take the Dysbiosis & Candida Quiz now
- Beat the Bloat Program STARTS 4/6, SIGN UP NOW!
- How to Recover from a Stomach Bug
- For Kids:
- Congee
- For Adults:
- GI Lining Support
- Herbal Immune
- Berberine Boost
- Activated Charcoal
- How Does Treatment of Kids Digestive Issues Differ?
- Dealing with Constipation and Bloating When Taking Probiotics
- Addressing Chronic Constipation
- Will Beat the Bloat Help with Depression and Anxiety?
- The Rosacea Gut Health Link
- What Color Should My Poop Be?
- If Yellow or Blonde, Clay Colored:
- If Blood or Black/Maroon:
- Why Do I Get Diarrhea After Coffee?
- Candida and Toenail Fungus
- What’s the Difference Between Prebiotics and Probiotics
- What To Do After Gallbladder Removal
- Do I Need to Test for Candida with my Doctor?
- What’s the Deal with Raw Carrots?
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.