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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 01, 2020
Monday Jun 01, 2020
Want to know more about the influence of keto on women’s hormones? Curious about implementing carb cycling and how to do it? Tune in for part 2 of our epic keto and women’s hormones episode to learn about keto and thyroid, the carb cycling leptin connection and troubleshooting common hormonal concerns.
In this episode, Ali and Becki dig into your listener questions on fibroids, hot flashes, loss of cycle and much more. Keto can help to address the root cause of common hormonal concerns including estrogen dominance, excessive androgens and imbalances contributing to infertility. On the flip side, it can also drive distress hormonally if done without support! Learn about warning signs that you need to adjust your keto and some hormone hacks you can implement to support your body at all ages and stages of your hormone cycle!
Also in this Episode:
- Food-As-Medicine Ketosis Program starts May 27th!
- Prior Episodes on Women’s Hormones:
- Episode 44: Women’s Hormones
- Episode 48: PCOS Part 1
- Episode 49 PCOS Part 2
- Episode 83: Healthy Hair, Skin and Nails
- Episode 116: Endocrine Disruptors and Estrogen Overload
- Episode 75: Considering Carb Cycling
- Episode 106: Birth Control Part 1
- Episode 107: Birth Control Part 2
- Episode 121: Keto and Women’s hormones
- Keto and Thyroid
- Carb Cycling
- The Leptin Insulin Connection
- Episode 146: Keto as a Hormetic Stressor
- Episode 75: Considering Carb Cycling
- Addressing Fibroids
- Hot Flashes
- Loss of Cycle
- Carb Cycling Without a Regular Cycle
- Reducing PMS Symptoms
- Heavy Cycles and Cramps
- Keto and Acne
- Supporting Pregnancy After Miscarriage
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!
Monday May 25, 2020
Monday May 25, 2020
Are you curious about the impact of keto on your hormonal health and balance? Worried that keto will make you lose your hair or worse, your period? Want to know more about the use of keto for balancing hormones in PCOS, endometriosis and infertility? Tune in to hear Ali and Becki discuss new recommendations for the use of a real food ketogenic approach to balance your hormones.
As our episodes on keto and women’s hormones are some of the most popular to date, we’re providing a two part episode with an updated perspective on the therapeutic use of a ketogenic diet to balance hormones and combat common conditions such as PCOS and estrogen dominance. Learn how to balance out the hormetic stressors of keto and fasting to have these practices work in your favor vs. throw hormones out of whack and get nerdy on some of the mechanisms of how keto can have a favorable impact on female hormones.
Also in this Episode:
- Food-As-Medicine Ketosis Program starts May 27th!
- Prior Episodes on Women’s Hormones:
- Episode 44: Women’s Hormones
- Episode 48: PCOS Part 1
- Episode 49 PCOS Part 2
- Episode 83: Healthy Hair, Skin and Nails
- Episode 116: Endocrine Disruptors and Estrogen Overload
- Episode 75: Considering Carb Cycling
- Episode 106: Birth Control Part 1
- Episode 107: Birth Control Part 2
- Episode 121: Keto and Women’s hormones
- Positive Impacts of Keto on Hormones
- The Influence of Leptin
- Possible Pitfalls of Keto for Women’s Hormones
- Dairy and Keto
- Troubleshooting Irregular Cycles
- How STRESS Throws off Your Cycle!
- Keto and Cortisol Metabolism
This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday May 18, 2020
Monday May 18, 2020
Have your healthy habits gone out the window with the recent stress of the pandemic? Looking to reset and need some direction? Want to create rituals that you can stick to no matter what comes your way? Tune in to hear Ali and Becki discuss the barriers to long term healthy shifts and discuss solutions to establishing lasting routines that support optimal health.
If you experienced a loss of your routine with recent events or if you find it hard to keep up your habits during times of high stress, you are definitely not alone. When our schedules are disrupted, many of us reach for comfort in the form of increased snacking or more indulgent food choices or let our wellness routines slip. In this episode, Ali and Becki discuss how to cope with loss of routine, what it means to create your own ritual and how you can rebound your body from the vicious cycle of stress and cravings. Learn about practical tips for creating new routines, supplemental support for cravings and how to add back structure to create resilience in your body and mind.
Also in this episode:
- Episode 184: Harnessing the HPA-axis and Your Body's Stress Response
- Episode 56: Rebounding Your Body from Trauma
- Episode 132: Getting Back on Track After a Cheat Day
- Defining Mindful Indulgence
- Coping with Loss of Routine
- Shifting Your Fasting Routine During High Stress
- Phases of Change
- Creating a Ritual
- Biochemical Reasons for Cravings
- Dysbiosis
- Micronutrient Deficiency
- Blood Sugar Imbalance
- Neurotransmitter Imbalance
- Ali’s Mind Body Green Article: This is Exactly How to Eat for Covid-19 Related Anxiety
- Supplement Support for Cravings and Stress: use code ALI15 for 15% off your first order on the new alimillerrd.com!
- Structure to Help You Reset
Also in this episode:
This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!
This episode is also sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Tuesday May 12, 2020
Tuesday May 12, 2020
Do you struggle with listening to your intuition when it comes to your body or your family’s health? Want some perspective on common medical interventions including the Gardasil vaccine, mammograms and IUDs? Looking to dig deeper on the pros and cons of vaccines? Tune in to hear Ali and Becki interview Dr. Christiane Northrup, a visionary pioneer in women’s health with over 30 years of experience as an OB/GYN on how you can tap in to your inner wisdom, what interventions may and may not be appropriate for your body and how the current pandemic might just be the “Great Awakening” that we all need!
In this episode, Ali and Becki dig in to Dr. Northrup’s decades of experience teaching women to thrive at every stage of life. Learn about her perspective on controversial medical interventions and the questions you need to be asking yourself about what is right for your body and your own personal health journey. Plus dig in to some common questions on vaccines and learn about new updates to Dr. Northrup’s book, Women’s Bodies, Women’s Wisdom.
Also in this Episode:
- Common Medical Interventions & Dr. Northrup’s Perspective
- Addressing Vaccine Concerns
- Where to Find Dr. Christiane Northrup’s Work:
More about Dr. Christiane Northrup:
Christiane Northrup, M.D., visionary pioneer in women’s health, is a board-certified OB/GYN with more than thirty years of clinical experience, former assistant clinical professor of OB/GYN at the University of Vermont College of Medicine, and three-time New York Times bestselling author of Women's Bodies, Women's Wisdom, The Wisdom of Menopause and Goddesses Never Age. In 2013, Reader’s Digest named Dr. Northrup one of the “100 Most Trusted People in America.” In 2016, she was named one of Oprah Winfrey’s Super Soul 100, a group of leaders who are using their voices and talent to awaken humanity. And in 2020, she was included in the Watkins Spiritual 100, a list of living people that make a unique and spiritual contribution on a global scale.
Internationally known for her empowering approach, Dr. Northrup embraces medicine that acknowledges the unity of mind, body, emotions, and spirit, and teaches women to create health by tuning into their inner wisdom. After decades spent transforming women’s understanding of their sacred bodies and processes, Dr. Northrup now teaches women to thrive at every stage of life.
As a business owner, physician, former surgeon, mother, writer, speaker, and, according to Miriam Ava Ph.D., a “rebel, rock star and authority on what can go right with the female body,” Dr. Northrup acknowledges our individual and collective capacity for growth, freedom, joy, and balance.
Dr. Northrup has also hosted eight highly successful public-television specials, and her work has been featured on The Oprah Winfrey Show, the Today Show, NBC Nightly News, The View, Rachael Ray, Good Morning America, 20/20, and The Dr. Oz Show, among many others.
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 Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday May 04, 2020
Monday May 04, 2020
Has your keto hit a standstill or are you no longer seeing results? New to keto and overwhelmed by all of the conflicting information? Looking to optimize your low carb high fat lifestyle and make it a sustainable lifestyle? Tune in to hear Ali and Becki discuss 5 keto fails that even the most experienced keto veterans can fall victim to and how to recover from them!
Whether you find yourself asking “is _____ keto?” or are so married to your macros that you ignore your body’s hunger and satiety signals, this episode digs into the dogma that can happen to the best of us on a keto diet! Learn why “keto or bust” is not a sustainable approach when under stress and why tightening up when under stress will likely drive unfavorable outcomes, why detox support is an essential part of a balanced approach and how micronutrient deficiency might be halting your progress. Plus we answer a couple of burning listener questions on high fasting glucose, modifying your intermittent fasting approach under stress and starting points for those looking to learn more about the science of ketosis.
Also in This Episode:
- Virtual Ketosis Program Starts 5/27 - use code KETOMAY for $50 off through 5/8/20
- Keto Pitfalls
- How Keto Can Go Wrong
- Fail #1: Asking is _____ keto?
- Fail #2: Being Married to Macros
- Fail #3: Trying to “Muscle It” and Not Listening to Your Body
- Fail #4: Eating Dirty Keto and Not Supporting Detox
- Fail #5: Being Under-nourished, Ignoring Micronutrient Deficiencies
- EPA DHA Extra
- Keto Essentials Bundle
Sponsors for this episode:
This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!
This episode is also sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday Apr 27, 2020
Monday Apr 27, 2020
Are you pregnant or trying to conceive and wondering how to best prepare your body? Want to know what happens in the first trimester in your body and what changes are already happening in the first 12 weeks? Curious about carbs and pregnancy and why eating keto in the first trimester might not feel great? Tune in to hear Becki get personal about her first trimester, from finding out she was pregnant to dealing with morning sickness to how her diet changed in some pretty unexpected ways!
In this episode, Ali and Becki dive into first trimester shifts and nutrient demands for mama and baby as well as some of the common pregnancy symptoms and how to address them without medication. Learn tips and tricks for dealing with nausea and what Becki really ate during the early weeks (spoiler alert: it was not a perfectly balanced keto diet!) Plus learn about why iodine, DHA, and choline are essential to a healthy pregnancy and how to up your intake of these and other essential nutrients for building a super baby!
Also in this Episode:
- Food-As-Medicine Ketosis Class Starts May 27th!
- Past Episodes On Fertility and Pregnancy:
- Becki’s Supplement Routine
- Dealing with Pregnancy Symptoms
- Headaches
- Fatigue
- Nausea and Vomiting
- Insulin and Glucose During Pregnancy
- First Trimester Care
- Bioidentical Progesterone Use During Pregnancy
- Thyroid Health During Pregnancy
- Nutrients of Focus During Pregnancy
- Iodine
- DHA
- Choline
- Calcium
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 Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday Apr 20, 2020
Monday Apr 20, 2020
Histamine is involved in necessary immune processes to aid in battling foreign invaders or pathogens in the body, but when overproduced or when enzymes that aid in breakdown and removal are compromised, the body can become bombarded!
In this episode, Ali interviews guest, Dr. Becky Campbell, author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan to discuss how histamine intolerance can drive chronic illness and undesired symptoms including dermatitis, fatigue, migraines, heart palpitations, congestion, mood disorders, hormone imbalance and more! We will discuss the 2 primary enzymes involved in histamine breakdown diamine oxidase (DAO) and histamine N-menthyltransferase (HNMT) as well as conditions that interfere with enzyme activity and function. Learn about the stress-thyroid-adrenal-hormone connection to histamine intolerance and how gut dysbiosis can exacerbate the problems as well as the top high histamine foods to avoid when looking to reduce your body’s reactivity.
Also in this Episode:
- Root causes of histamine intolerance
- Mast cell disorders
- Thyroid connection to histamine
- Adrenal and stress impact on histamine production and regulation
- How estrogen dominance drives histamine overproduction
- Foods to avoid with high levels of histamine
- Understand the levels of high, moderate, low foods and how to navigate
- Food As Medicine Support
- Quercetin: apples, onion
- Broccoli and leafy greens (not spinach)
- Vitamin C
- Why Detoxification is important prior to histamine liberation or gut cleanse?
- Supplemental Support
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!
This episode is also sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday Apr 13, 2020
Monday Apr 13, 2020
If you’re a longtime podcast listener, you’ve probably heard us mention the HPA-axis at least 100 times, if not in just about every episode. The hypothalamic, pituitary, adrenal feedback loop of your body’s stress response really is THAT important, hence Ali’s work in The Anti-Anxiety Diet. With many of us operating in fight or flight the majority of the time, it is more important than ever to understand how to dial in your HPA-axis and shift your body into rest and digest mode. Tune in to learn about the function of your HPA-axis as well as diet and lifestyle support for harnessing your body’s stress response!
In this episode, Ali and Becki unpack the hypothalamus and pituitary, two glands that may get overlooked with all the talk about the adrenals and cortisol in relation to stress. Go beyond the 101 level of understanding and learn exactly what these glands do, how they are connected and how you can best support optimal balance and harmony. Learn about the importance of limiting blue light, moving your body and curbing your caffeine intake to balance your stress response. Plus get food as medicine and supplement recommendations for supporting your HPA-axis (chocolate avocado maca pudding, anyone?!).
Also in this Episode:
- Why the HPA-axis Matters
- The Role of the Hypothalamus
- The Role of the Pituitary
- Pituitary Tumors and Abnormalities
- The Role of the Adrenal Glands
- Limiting Blue Light
- Strategies for Managing Stress During the Pandemic
- Supporting Your HPA-axis
- Study: Dietary sugars, not lipids, drive hypothalamic inflammation
- Food As Medicine Support
- Bone Broth
- Fat
- Chocolate
- Tyrosine Rich Foods
- Probiotics
- Vitamin C
- Maca
- Curbing Your Caffeine Intake
- The Role of Sleep
- Using Exercise to Support HPA-axis Balance
- Supplemental Support
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 Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday Apr 06, 2020
Monday Apr 06, 2020
Are you interested in enhancing your memory, focus or clarity? Feel like you're not as sharp as you used to be or need a leg up with concentration and productivity? Want to prevent age related cognitive decline and keep your edge? Tune in to hear Ali and Becki unpack the reasons cognitive decline can occur in the first place, from stress to lack of sleep to diet. Learn how keto can be a tool to prevent age-related decline and enhance brain function at any age and stage of life, why processed food is terrible for your brain and how nootropics can support optimal performance.
In this episode, Ali and Becki break down the drivers of decreased cognitive decline, providing solutions for each with food as medicine and targeted nutritional supplementation. Learn about essential nutrients for supporting cognition and how an antioxidant-rich diet can protect your brain. If you’ve experienced brain fog or felt like your memory is just not what it used to be, this episode will provide solutions and strategies for getting your brain back!
Also in This Episode:
- Episode 110: Alzheimer's Part 1
- Episode 112: Alzheimer's Part 2
- Adrenal Rehab Program - 50% OFF through 4/30 with code ADRENALAPRIL
- Why Cognitive Function Declines
- Stress and Neurotransmitter Connection
- The Impact of Sleep
- Diet as a Driver of Cognitive Decline
- Study: How HyperPalatable Foods Impact Your Brain
- Study: Glucose Peaks and Dementia Risk
- Berberine Boost
- How Keto Reduces Oxidative Stress and Boosts Brain Function
- The Role of Antioxidants
- Micronutrient Deficiency
- B Vitamins
- Omega 3s
- Iron
- The Gut Brain Connection
- Nootropics
- Adaptogen Boost
- Thyroid Optimizer
- Calm and Clear
- Nootropics vs. Adderall
- Food As Medicine Support
- Choline & B Vitamins: Eggs, Organ Meat
- Omega 3s: Wild Fish
- Berries
- Leafy Greens
- Dark Chocolate
- Nuts
- Coffee & Tea
- Lifestyle Support
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 Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Monday Mar 30, 2020
Monday Mar 30, 2020
Do you suspect food sensitivities are causing your symptoms? Want to know if these are a legit concern or if all the attention on food sensitivity testing is just a fad? Curious to hear our thoughts on at home food tests, oat milk and healing leaky gut for good? Tune in to hear Ali and Becki dig into the difference between food sensitivities and allergies, break down common food triggers and identify symptoms of food intolerance.
Food sensitivities can create a cascade of inflammation in the body, leading not only to digestive concerns but also to joint pain, migraines and headaches and beyond. In this episode, Ali and Becki discuss what causes food sensitivity, symptoms to look for and how to identify whether you are a candidate for testing. Learn about the mechanisms of food sensitivity testing and why the MRT Food Sensitivity Test is superior to other tests on the market and which ones are just a waste of money! Plus, hear our protocol for addressing leaky gut and learn how you can create resilience to food sensitivities.
Also in This Episode:
- Food Sensitivities vs. Food Allergies
- What Causes Food Sensitivities?
- Symptoms of Food Sensitivity
- Common Food Intolerances
- Gluten Sensitivity
- FODMAPs
- Lactose Intolerance
- Thoughts on Oat Milk
- Foods Removed in The Anti-Anxiety Diet
- Thoughts on At Home Food Sensitivity Tests
- MRT Food Sensitivity Test
- 3R Approach to Leaky Gut
Sponsors for This Episode:
This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine products including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
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!