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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 Mar 22, 2021
Monday Mar 22, 2021
Did you know that your period can be considered a fifth vital sign?! Do you deal with painful periods, amenorrhea or major mood swings during your cycle? Want to know what your period says about your overall health? Tune in to hear Ali and Becki discuss period drama (not the kind in your Netflix series!) and how to deal with cramping, bloating, GI distress, moodiness and beyond!
In this episode, Ali and Becki break down what happens in each phase of the menstrual cycle and discuss common period concerns including heavy cramps, painful cycles, bloating, mood issues and beyond. Learn how tracking your cycle and your symptoms can be key to understanding what is going on in your body and how basal body temperature can serve as both birth control and fertility support. Get our take on IUDs, hormone-free contraceptive gels like Phexxi and new updates on how oral contraceptives can impact your brain health. Plus we dish out supplement and food as medicine recommendations for a drama free cycle!
Also in this Episode:
- Episode 106: Birth Control Part 1
- Episode 107:Birth Control Part 2
- Episode 48: PCOS Part 1
- Episode 49: PCOS Part 2
- Episode 145: Endometriosis and Infertility
- Why Your Period is Your Fifth Vital Sign
- Menstrual Cycle 101
- What’s Normal, What’s Not?
- Heavy Cramping
- PCOS
- Endometriosis
- Concerns with Birth Control Use
- The SIBO Birth Control Connection
- Loss of Cycle Post Birth Control
- How Birth Control Impacts Mood
- Micronutrient Deficiency due to Birth Control
- Thoughts on IUDs and Spermicides
- Food As Medicine Support
- References
- United Nations, Department of Economic and Social Affairs, Population Division (2019). Contraceptive Use by Method 2019: Data Booklet (ST/ESA/SER.A/435)
- Toffoletto S, Lanzenberger R, Gingnell M, Sundström-Poromaa I, Comasco E. Emotional and cognitive functional imaging of estrogen and progesterone effects in the female human brain: a systematic review. Psychoneuroendocrinology. 2014;50:28-52.
- Klaiber EL, Broverman DM, VogelW, Peterson LG, Snyder MB. Individual differences in changes in mood and platelet monoamine oxidase (MAO) activity during hormonal replacement therapy in menopausal women. Psychoneuroendocrinology. 1996;21(7):575-592.
- Wiréhn AB, Foldemo A, Josefsson A, Lindberg M. Use of hormonal contraceptives in relation to antidepressant therapy: a nationwide population-based study. Eur J Contracept Reprod Health Care. 2010;15(1):41-47.
- Hertel, J., Koing, J., Homuth, G. et al. Evidence for Stress-like Alterations in the HPA-Axis in Women Taking Oral Contraceptives. Sci Rep 7, 14111 (2017). https:// doi.org/10.1038/s41598-017-13927-7
Sponsors for This Episode:
This episode is sponsored by the Naturally Nourished supplement line: these pure, potent and effective formulas have been hand selected to deliver profound health benefits. We price our formulas 2-5% below market industry standard and competitors and guarantee that our products will always be third party assessed to ensure they are free of mold, toxins, contaminants, and contain the stated active ingredients in dosages noted.
Use code ALI15 for 15% off your first Naturally Nourished Supplement Order!
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 Mar 15, 2021
Monday Mar 15, 2021
Wish you could pick our brains all day long? You guys asked, we answer in this Q&A episode on all things from dealing with vegetarians who won't eat vegetables to introducing potential allergens to children to thoughts on v@ccination in pregnancy and so much more! Plus get updates on our beat the bloat protocol in time for your spring cleanse!
In this episode, Ali and Becki answer your burning questions about everything from melasma in pregnancy to the controversy on “intuitive fasting” and what’s up with the bean protocol. Learn about Stella's favorite smoothie ingredients, why introducing grains before age two is a no-no and our thoughts on long term water fasts.
- Episode 230: Dysbiosis Through Disconnection
- Beat the Bloat Ebook Updates - on sale now for $1.99 with code BEATTHEBLOAT
- Advanced Gut Health Webinar
- Natural Solutions for Melasma
- Intuitive Fasting
- Bean Protocol
- Stella’s Favorite Smoothie
- Introducing Potential Allergens for Children
- Water Fasting
- Longhauler Syndrome
- V@ccine and Pregnancy
- Study on Placental Morphogensis
- Bio-C Plus
- Cellular Antiox
- Pulse Oximiter
- Vitamin D Balanced Blend
- Immune Protocol
- Vegetarians Who Don’t Eat Vegetables
Sponsors for this episode:
This episode is also 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 Mar 08, 2021
Monday Mar 08, 2021
Are you concerned about the long term impact of some of the pandemic “safety” measures? Feeling more disconnected from nature than ever? Tune in to hear Ali and Becki discuss why the microbiome matters, how our current industrialized society may be doing damage and how getting in the dirt can help!
In this episode, Ali and Becki unpack how disconnection and social isolation can actually drive imbalance in the body and harm to our microbiome. Learn how masking and overuse of disinfectants can contribute to sterility and how we are already set up for dysbiosis via our disconnect from the natural world. Plus learn about emerging research in the area of the “Microbioscape” or the interaction between our microbiome and environment and how getting in nature can help you to reconnect on a whole body level!
Also in this episode:
- YouTube Videos:
- Podcast Episodes:
- Why the Microbiome Matters
- Why Disconnection Drives Disease
- Safer Cleaning Products: Branch Basics use code ALIMILLERRD
- Wine without Glyphosate: Dry Farms Wine use this link to get a penny bottle!
- Masks and the Microbiome
- How the Microbiome Influences Gene Expression
- The Importance of Nature to our Microbiome
- Prebiotics and Short Chain Fatty Acids
- Do We Still Need to Take Probiotics?
- Beat the Bloat Updates - Get the Ebook for $1.99 with code BEATTHEBLOAT
- Beat the Bloat Bundle
- Studies Discussed:
- Robinson JM, Jorgensen A. Rekindling old friendships in new landscapes: the environment-microbiome-health axis in the realms of landscape research. People Nat. 2020;2:339-349. doi:1002/pan3.10082
- Dong TS, Gupta A. Influence of early life, diet, and the environment on the microbiome. Clin Gastroenterol Hepatol. 2019;17(2):231-242. doi:1016/j.cgh.2018.08.067
- Tasnim N, Abulizi N, Pither J, Hart MM, Gibson DL. Linking the gut microbial ecosystem with the environment: does gut health depend on where we live? Front Microbiol. 2017;8:1935. doi:3389/fmicb.2017.01935
- Ruokolainen L, von Hertzen L, Fyhrquist N, et al. Green areas around homes reduce atopic sensitization in children. Allergy. 2015;70(2):196-202. doi:1111/all.12545
- Hanski, I, von Hertzen L, Fyhrquist N, et al. Environmental biodiversity, human microbiota, and allergy are interrelated. Proc Natl Acad Sci U S A. 2012;109(21):8334-8339. doi:1073/pnas.1205624109
- Maier J, Jette S. Promoting nature-based activity for people with mental illness through the US “Exercise Is Medicine” initiative. Am J Public Health.2016;106(5):796-799. doi:2105/ajph.2016.303047
Sponsors for This Episode:
This episode is sponsored by the Naturally Nourished supplement line: these pure, potent and effective formulas have been hand selected to deliver profound health benefits. We price our formulas 2-5% below market industry standard and competitors and guarantee that our products will always be third party assessed to ensure they are free of mold, toxins, contaminants, and contain the stated active ingredients in dosages noted.
Use code ALI15 for 15% off your first Naturally Nourished Supplement Order!
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 Mar 01, 2021
Monday Mar 01, 2021
Are carbs necessary during pregnancy? Is there such a thing as too much salt during pregnancy? What should baby’s first foods be? Tune in to hear Ali and Becki interview Lily Nichols, an incredible wealth of knowledge on all things real food, pregnancy and baby! Learn how the prenatal guidelines should be revised, what nutrients pregnant women need the most of and which foods you actually need to avoid during pregnancy.
In this episode, Ali and Becki interview fellow real food dietitian Lily Nichols and pick her brain on all things Real Food for Pregnancy. Lily is best known for her work on Gestational Diabetes and challenging the current prenatal guidelines. Learn about low carb and pregnancy, whether carbs are a necessary nutrient for growing a healthy baby and why the focus should be on protein and nutrient density instead! Plus we cover liver as a superfood for pregnant mamas as well as a first food for babies, whether to salt baby food and common nutrient deficiencies for mamas and babies.
More about Lily Nichols, RDN, CDE:
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Her work is known for being research-focused, thorough, and unapologetically critical of outdated dietary guidelines. She is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes. You can find her work at LilyNicholsRDN.com and on social media as @lilynicholsrdn.
Download a Chapter of Real Food For Pregnancy and get other free goodies from Lily here!
Also in This Episode:
- Episode 21: Ali’s First Trimester
- Episode 25: Ali’s Second Trimester
- Episode 27: Ali’s Third Trimester
- Episode 134: Keto and Pregnancy
- Episode 186: Becki’s First Trimester
- Episode 196: Becki’s Second Trimester
- Episode 213: Becki’s Third Trimester
- Lily’s Story
- How the Conventional Pregnancy Guidelines are Failing Women
- Are Carbs Necessary During Pregnancy?
- Essential Nutrients for Pregnancy
- Iodine Requirements
- MultiAvail Mama has 220mcg Iodine
- Choline (Folate’s Cousin)
- B Complex has 100mg Choline
- The Risk of B-12 Deficiency During Pregnancy
- Mama to Be Bundle (MultiAvail Mama, EPA DHA Extra & Restore Baseline Probiotic)
- Iodine Requirements
- Liver and Vitamin A Toxicity During Pregnancy
- Salt During Pregnancy
- Can I Salt Baby’s First Foods?
- Don't Add Salt to Baby Food: The Surprisingly Weak Evidence for Infant Sodium Requirements
- Foods to Avoid During Pregnancy
- Advice for Baby’s First Foods
- Supplementation for Babies
- Vitamin D Balanced Blend Liquid
- Meeting Baby’s Iron Needs
Sponsors for This Episode:
This episode is sponsored by the Naturally Nourished supplement line: these pure, potent and effective formulas have been hand selected to deliver profound health benefits. We price our formulas 2-5% below market industry standard and competitors and guarantee that our products will always be third party assessed to ensure they are free of mold, toxins, contaminants, and contain the stated active ingredients in dosages noted.
Use code ALI15 for 15% off your first Naturally Nourished Supplement Order!
This episode is also 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 Feb 22, 2021
Monday Feb 22, 2021
Wondering if Ali and Becki stay keto all the time or what their metabolic flexibility looks like these days? Want guidance on beginning to explore carbs again? Curious about our weekly meal planning and how we approach feeding our families? Tune in to learn about mastering your macros and making your metabolic flexibility work for you.
In this episode, Ali and Becki discuss keto macro goals and targets for carbs, protein and fat in a keto approach as well as when it is appropriate to deviate from the perfect keto pie chart. Learn about the benefits of exploring your metabolic flexibility, from supporting the microbiome to regulating hormones. Plus get an idea of how a typical weekly meal plan lays out and some delicious recipe inspiration!
Also in this episode:
- YouTube Video: The Bright Side of Keto
- Episode 153: Metabolic Flexibility and the New Age of Keto
- Sign up for our newsletter
- Metabolic Flexibility and Exploring Your Macros
- Benefits of Exploring Carbs
- Understanding Your Body’s Feedback
- Mitohormesis Study
- Meal Planning Inspiration
- 10 Day Detox Use code PODCAST21 to get the ebook for $1.99
- The Anti-Anxiety Diet Cookbook
- Ali’s Amazon Store (find our pantry staples here!)
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 Feb 15, 2021
Monday Feb 15, 2021
Do you suffer from seasonal allergies? Want to know how to deal with allergy symptoms naturally? Curious about the stress connection to worsened seasonal allergies? Tune in to hear Ali and Becki discuss why seasonal allergies happen, who is most susceptible and what you can do to reduce symptoms and heal from the root cause!
In this episode, Ali and Becki take a deep dive on seasonal allergies, from the influence of stress to what allergies can tell us about the state of your gut. Learn about foods to avoid during allergy flares as well as those to include to help reduce symptoms and reactivity. Hear our take on conventional allergy medications, allergy testing and allergy shots. Plus get supplement recommendations to not only mitigate symptoms but help your body become resilient to seasonal allergies!
Also in this episode:
- Subscribe to the Naturally Nourished Newsletter
- Naturally Nourished YouTube Channel
- Episode 185: Histamine Intolerance with Dr. Becky Campbell
- Episode 68: Supporting Your Immune System
- Episode 199: The Importance of Breath
- Why Seasonal Allergies Occur
- Symptoms of Seasonal Allergies
- Who is Most Susceptible to Seasonal Allergies
- The Influence of Stress on Allergies
- The Gut Connection to Seasonal Allergies
- Foods that Influence Allergies
- Dry Farm Wine use code ALIMILLERRD for a Penny Bottle!
- Side Effects of Conventional Allergy Medications
- Thoughts on Allergy Testing & Allergy Shots
- Supplement Strategy
- Food As Medicine for Allergy Support
- References
- Patterson AM, Yildiz VO, Klatt MD, Malarkey WB. Perceived stress predicts allergy flares. Ann Allergy Asthma Immunol. 2014 Apr;112(4):317-21.
- Roschek B Jr, Fink RC, McMichael M, Alberte RS. Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis. Phytother Res. 2009 Jul;23(7):920-6.
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 Feb 08, 2021
Monday Feb 08, 2021
Are you looking for solutions to low libido or trying to get your groove back? Wondering if aphrodisiac foods are legit? Want to know what’s on our Valentine’s Day menu? Tune in to hear Ali and Becki break down the health benefits of sex, why stress is not sexy and how you can improve your sex life using food-as-medicine!
In this episode, Ali and Becki will make you blush in this fun episode as they detail reasons for low libido including excessive stress, hormone imbalance and nutrient deficiency. Learn why foods can be classified as aphrodisiacs and which ones really work to enhance hormone function, blood flow and get your sexy back! Plus hear our Valentine’s Day menu inspiration and get a Brady Miller exclusive Valentine’s Day Playlist (only in the show notes and for newsletter subscribers!)
Also in this Episode:
-
- Episode 71: Aphrodisiac Foods
- Episode 123: Libido and Getting your Sexy back with Dr. Anna Cabecca
- Episode 175: Let’s talk about Sex with Susan Bratton
- Sign up for our newsletter!
- Youtube: Aphrodisiac Foods and Maca Avocado Chocolate Mousse
- Health Benefits of Sex
- Stress Reduction
- Hormone Balance
- Boosting Testosterone
- Progesterone Deficiency
- Bowel Regularity
- Nutrient Deficiency
- Arginine
- Zinc as an Aromatase Inhibitor
- What Makes A Food An Aphrodisiac?
- Valentine’s Day Menu
- Lifestyle Tips for Getting In the Mood
- Questions to Ask Your Partner
- How much kissing do you like?
- How often would you like to have sex?
- Do you like me to initiate sex?
- What gestures, touch, foreplay feel good?
- Off limits? Open to explore?
- What can we do to keep the sexual energy alive?
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 Feb 01, 2021
Monday Feb 01, 2021
Are you a new or expecting mama planning to breastfeed? Want the nitty gritty on establishing the breastfeeding relationship and what to REALLY expect in the first few weeks? Tune in to hear Ali and Becki discuss the benefits of breastfeeding for both baby and mama, why breastmilk truly is nature’s perfect food and how to deal with common concerns like nipple pain and supply issues.
In this episode, Ali and Becki discuss the breastfeeding journey with new updates from Becki’s current experience with Noah. From nipple pain and engorgement to the impact of stress and undereating on supply, this episode provides real time solutions for natural minded mamas. Plus learn about foods and supplements to support milk production and create super milk!
Also in this Episode:
- Benefits of Breastfeeding
- Unique Nutritional Properties of Breastmilk
- Golden Hour and Starting the Breastfeeding Relationship
- Dealing with Tongue Tie
- Help for Sore Nipples
- The Influence of Stress on Milk Supply
- Food as Medicine for Breastfeeding
- Supplements to Support Breastfeeding
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 Jan 25, 2021
Monday Jan 25, 2021
Concerned about current issues in medical freedom and choice with the c0vid v@xxine coming down the pipeline? Want to know how you can get involved in the medical autonomy movement? Tune in to hear Ali and Becki interview Jackie Schlegal and Rebecca Hardy of Texans for V@xxine Choice about their important work protecting and advancing informed consent, medical privacy and choice.
In this episode, Ali and Becki interview Jackie and Rebecca about their activism through Texans for V@xxine Choice. Jackie and Rebecca have dedicated their lives to protecting medical liberties and turned a group of passionate mamas into a true movement to support parents in making informed choices for their children. Learn about current legislation in the area of v@xxines and what is at stake in Texas and nationwide and get insight into how you can get involved on a community level.
About Texans for v@xxine Choice:
As a speech-language pathologist, Rebecca has encountered many children with profound v@xxine injuries. These experiences created a passion for protecting others from these kinds of negative health outcomes, which she has turned into activism. Rebecca currently serves as its Director of State Policy for Texans for V@xxine Choice. Whether it’s meeting with legislators, drafting legislative strategy, or block-walking for candidates, Rebecca is dedicated to protecting medical liberties and informed consent for all Texans.
In 2015, when legislators were led astray and filed oppressive bills that would take away parental rights and v@xxine choice, Jackie Schlegel stepped up to the plate, said: "not on my watch,” and threw her hat into the political arena. In just four short years, she took a group of passionate moms and turned it into the epitome of grassroots activism, setting an unprecedented standard for the nation and even drawing worldwide attention.
That fledgling group of 20 is now a political action committee and educational foundation, with over 30,000 social media followers as well as 12,000+ official members who proudly align themselves with Texans for v@xxine Choice. Thanks to Jackie's endless energy and passion, this group is organized with local branches, core members, and team leaders impacting their schools, their communities, and their legislators. Her unshakable dedication inspires all members to have a laser focus on their mission of protecting and advancing informed consent, medical privacy, and v@xxine choice.
Also in this episode:
- Episode 179: Coronavirus and Immune System Support
- Episode 188: Body Autonomy and Listening to Your Inner Wisdom with Dr. Christiane Northrup
- Episode 214: Genetic SNP and Medical Autonomy
- Episode 219: DIVOC and Long Haulers
- Texans for v@xxine Choice
- Matching Donation Campaign
- TFVC Proclamation
- TFVC Welcome to Texas Guide
- PSA: Covid v@xxines and vulnerable Texans
Monday Jan 18, 2021
Monday Jan 18, 2021
Has your keto progress stalled? Wondering if you are doing keto “right” and overwhelmed by all of the conflicting information? Looking to avoid common pitfalls and optimize your keto diet? Tune in to hear Ali and becki discuss the top 10 keto pitfalls and how to avoid them!
From eating too much fat to asking “Is THIS keto?”, this episode digs into some of the common ways that keto can go wrong and provides real solutions using our food-as-medicine approach. Learn why we don’t recommend relying on exogenous ketones, why supporting detox is key to sustaining weight loss and how being undernourished can derail your progress.
- Past Episodes on Keto Pitfalls
- #1: Too Much Fat
- #2: Using Exogenous Ketones
- #3: Asking is THIS keto?
- #4: Eating Dirty Keto and Not Supporting Detox
- #5 Not Enough Protein
- #6: Not Being Intuitive, Being Married to Macros
- Fail #7: Being Under-nourished, Ignoring Micronutrient Deficiencies
- Fail #8 Non-caloric sweeteners
- Fail #9 Hydration and Electrolyte Balance
- Fail #10 The Role of Stress
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.
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.