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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 Nov 04, 2019
Monday Nov 04, 2019
Did last week’s episode on neurotransmitters leave you wanting more? Want to know what impact dopamine, norepinephrine and epinephrine have on your mind and body? Curious how you can balance your brain chemicals? Tune in to learn what your excitatory neurotransmitters do and how you can use diet, lifestyle and supplemental support to find balance and mellow!
In this episode, Ali and Becki go even deeper into the topic of neurotransmitters, hitting on the main excitatory brain chemicals of dopamine, norepinephrine and epinephrine. Learn about the impact of intermittent fasting on your neurotransmitters, how to recognize symptoms of deficiency and excess and why these brain chemicals might be imbalanced in the first place. Learn why l-theanine can work magic for balancing your brain and mood, how CBD can play a role and how adaptogens and nervines can be supportive of neurotransmitter expression.
Also in This Episode:
- Leave a Review for The Anti-Anxiety Diet Here!
- Upcoming Cookbook Events
- Episode 160: Neurotransmitters 101 Part 1
- The Impact of Intermittent Fasting on Neurotransmitters
- Dopamine
- Symptoms of Deficiency and Excess
- Dopamine Supporting Foods
- Tyrosine: duck eggs, animal protein
- Supplemental Support
- Mucana Pruriens - only if confirmed low in dopamine, norepinephrine & epinephrine!
- Epinephrine
- Symptoms of Deficiency and Excess
- Episode 129: Are You Running on Adrenaline?
- Weighted Blanket
- Food As Medicine to Balance Epineprhine
- Supplement Support
- Symptoms of Deficiency and Excess
- Norepinephrine
- Symptoms of Deficiency and Excess
- Supplemental Support
- Testing Neurotransmitters
- Why Urine Testing
- Labrix NeuroHormone Complete & Complete Plus
- Supporting Neurotransmitter Balance
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
This episode is also sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine supplements including their Collagen Peptides, Pasture-Raised Gelatin Daily Turmeric Tonic and Mindful Matcha. Use code ALIMILLERRD at checkout for 10% off!
Sunday Oct 27, 2019
Sunday Oct 27, 2019
Episode 160: Neurotransmitters 101 Part 1
Have you heard of neurotransmitters but not exactly sure what they do or how they are made? Want to know what impact serotonin, gaba and acetylcholine have on the brain and body? Curious how you can support brain chemical balance with food as medicine, lifestyle and supplements? Tune in to hear Ali and Becki deconstruct the role of your neurotransmitters from mood support to anxiety reduction to sleep and so much more.
In this episode, Ali and Becki take a deep dive on 3 primary brain balancing chemicals--serotonin, gaba and acetylcholine. While serotonin is likely the most “known” neurotransmitter for its role in depression, your neurotransmitters act in a complex symphony of expression to support cognitive function, balanced mood, circadian rhythm and can even influence digestion and heart rhythm. Learn about the role of protein and probiotics in making your neurotransmitters, why B Vitamins are an essential cofactor for production and what foods can have a direct impact on your brain chemicals.
Also in this Episode:
- What are Neurotransmitters?
- How are Neurotransmitters Built?
- What influences Demand of Neurotransmitters?
- The Role of Protein
- Digestaid
- Naturally Nourished Whey Protein
- Further Foods Collagen - use code ALIMILLERRD for savings!
- Serotonin
- Symptoms of Deficiency and Excess
- Nutrients of Focus
- Folate, Tryptophan, Probiotics
- Supplemental Support
- Gaba
- Symptoms of Deficiency and Excess
- How Keto Influences Gaba
- Nutrients of Focus
- Probiotic Rich Foods
- Bonafide Provisions Bone Broth - use code ALIMILLERRD for savings!
- Matcha
- Supplemental Support
- How CBD Impacts Gaba
- The Role of Blue Light on Neurotransmitters
- Acetylcholine
- Episode 109: Liver Function
- Episode 102: 3 Micronutrients: Pantothenate, Choline and Selenium
- Symptoms of Deficiency and Excess
- Nutrients of Focus
- Liver, Egg Yolks, Cruciferous Veggies
- Supplemental Support
- Balancing Your Neurotransmitters
- Adaptogens and Nervines
- 478 Breath
- Sleep 7-9 Hours
- Neurotransmitter Testing
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
My Adrenal Rehab Program provides the science and strategy to rebound your primary stress glands to support your body’s return to balance while mellowing the mind. Use code ADRENAL99 through 10/31/19!
Monday Oct 21, 2019
Monday Oct 21, 2019
Want to know what Maura and Danny Vega have to say about keto, carbs and carnivore? Curious about their philosophies on parenting, unschooling and feeding kids fat fueled? Tune in to hear Ali and Becki interview Danny and Maura Vega, the duo behind Fat Fueled Family.
In this episode, Ali and Becki pick Maura and Danny’s brains about all things diet, exercise and mindset. Learn about their diet evolution, how stoic philosophy influences their household and what they eat in a day.
Also in this Episode:
- Maura and Danny’s Journey to Keto
- Carb Cycling and Metabolic Flexibility
- Where is Keto Going Wrong?
- Stoicism and Spirituality
- Parenting Philosophy and Unschooling
- Feeding Your Kids Fat Fueled
- Where to find Maura and Danny:
- Keto Muscle Intelligence
- The Fat Fueled Family Podcast
- www.fatfueled.family
- @dannyvega.ms
- @fatfueledmom
- @fatfueledkids
More about Maura and Danny:
Maura & Danny Vega are the dynamic duo behind Fat Fueled Family. Maura—classically trained in ballet, contemporary and other forms of dance, learned the importance of discipline and consistency at an early age.
Danny was a lifelong football player who finished his career at Columbia University. Danny’s obsession from as early as five years old was strength and conditioning. He was able to pursue this obsession as a collegiate strength and conditioning coach, and now, he gets to spend his days learning and teaching others about various topics such as performance nutrition, building muscle, and lifestyle coaching.
Maura is just as passionate about these topics, however she also educates mothers and families on how to eat a proper diet and give the most nourishing nutrition available to their children. Together, they are on a mission to boycott kid’s menus and empower families to take a much more active role in their health vs. being dependent on the pharmaceutical/healthcare industrial complex. They cohost the fat fueled family podcast, a weekly podcast dedicated to five main topics:
Nutrition
Fitness
Mindset
Peaceful parenting
Unschooling
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
My Adrenal Rehab Program provides the science and strategy to rebound your primary stress glands to support your body’s return to balance while mellowing the mind.
Monday Oct 14, 2019
Monday Oct 14, 2019
Are you feeling burned out and flatlined? Or are you running on adrenaline, feeling over-extended and anxious? Just barely hanging on and know it could be better? Tune in to learn about how you can rebound your adrenal glands and create resilience in times of increased stress demand. When in chronic fight-or-flight mode our body responds hard-wired for survival often leaving us over-reactive and irritable or over time hitting a wall, experiencing life through a burned out and depleted state. Chronic unmanaged stress is the driver of chronic illness, leading to immune and inflammatory conditions, digestive issues, hormone imbalance, weight gain, and more!
In this episode, Ali and Becki reveal the new Adrenal Rehab Program, available for presale starting October 15th! If you’re living in chronic fight or flight mode, just barely hanging on and trying to keep it all together, this program is for you. Learn about symptoms of adrenal imbalance, how to know if you are Stressed and Wired or Stressed and Tired, and what supplements are most appropriate for where you fall on the spectrum of adrenal imbalance. Plus get food as medicine support to aid in rebounding your body’s stress response and creating a resilient body and mellow mind.
Also in This Episode:
- Episode 129: Are You Running on Adrenaline?
- Episode 11: The HPA Axis
- Episode 13: Adrenal Fatigue
- All About the Adrenals
- Anatomy of the Adrenal Glands
- Symptoms of Adrenal Imbalance
- Stressed and Wired
- Stressed and Tired
- Food As Medicine Strategy
- Vitamin C
- Turmeric
- Hydration and Electrolyte Balance
- Healthy Fats
- How Keto Can Support Your Adrenal Glands
- Supporting Gut Integrity and Bacterial Balance
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
Monday Oct 07, 2019
Monday Oct 07, 2019
Are you sick of all the cholesterol misinformation out there? Want definitive answers on why cholesterol is NOT the enemy? Just straight up confused about cholesterol in the diet and its link to heart disease? Tune in to hear Ali and Becki rip the circulating cholesterol myths to shreds in this information-packed episode. Learn what current research says about cholesterol, how it can actually be protective and what it can mean if your cholesterol goes up out of the blue!
In this episode, Ali and Becki debunk the diet and cholesterol connection and explain why high cholesterol on its own is not and never has been a risk factor for heart disease. In fact, cholesterol is a necessary compound produced by the body whether we consume it in the diet or not! Learn about the many redeeming aspects of cholesterol from its role in building hormones to immune function to how it acts as an antioxidant in the body and brain. Plus, learn why cholesterol may go up on keto and how a sudden change in cholesterol might mean your sexual hormones or thyroid need attention!
Also in this Episode:
- Adrenal Rehab Presale - use code ADRENAL99 to get the program for just $99!
- Episode 40: Heart Health and Cholesterol
- Episode 78: In Defense of Coconut Oil
- Episode 128: Keto Cardiologist with Dr Nadir Ali
- Episode 9: Break up with Bacon?
- What is Cholesterol Anyway?
- How is Cholesterol Produced and Regulated?
- Why Does Cholesterol go up on Keto?
- Functions of Cholesterol in the Body
- Cell Membrane Integrity
- Hormone Building Block
- Why Does Cholesterol go up in Menopause?
- The Cholesterol Thyroid Connection
- Cholesterol as An Antioxidant
- How Cholesterol Supports the Immune System
- How to Support Healthy Cholesterol Levels
- Regulate Liver Function
- B Vitamins
- Supplements for Regulating Cholesterol and Inflammation
- Labs to Consider
- Total Cholesterol
- LDL
- HDL
- Triglycerides
- VLDL
- Lipoprotein Particle Size
- Omega Check
- C Reactive Protein
- Homocystiene
- Lipoprotein a
- Fasting Insulin
- Leptin
- HgbA1c%
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
Monday Sep 30, 2019
Monday Sep 30, 2019
Are you looking for natural solutions for skin concerns such as acne, eczema or psoriasis? Want to know how to address skin conditions from the root cause? Curious about what Ali and Becki use on their skin to deal with breakouts, dryness and more? Tune in to learn about the connection between gut and skin health, toxicity and lymphatic flow and how hormonal balance plays a role in many skin conditions.
In this episode, Ali and Becki dig into common skin concerns and their drivers, from dysbiosis to toxic burden to hormonal imbalance and beyond. Our skin can be seen as an outer reflection of gut health and conditions like acne, eczema, psoriasis, rashes and beyond often have common trends of bacterial imbalance, leaky gut or nutrient deficiency. Learn about labs to monitor, baseline supplements for supporting your skin and how you can use food as medicine to heal your skin from the inside out. Plus learn about Ali and Becki’s favorite products from jade rollers to zit stickers to peels and beyond!
Also in this Episode:
- Book Tour Events
- Episode 83: Healthy Hair, Skin and Nails
- The Gut-Skin Connection
- Toxicity and Lymphatic Flow
- The Hormone Skin Connection
- DHEA and Excessive Androgens
- Relax and Regulate
- Vitamin D Balanced Blend
- Hives and Rashes
- Eczema
- Evening Primrose Oil
- EPA DHA Extra
- Coconut Oil For Topical Use
- BeautyCounter Baby Balm
- Psoriasis
- Acne
- Ali & Becki’s Beauty Favorites
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished. Check out their new Naturally Nourished Bundle to order the cuts Ali uses in her home on a weekly basis!
Monday Sep 23, 2019
Monday Sep 23, 2019
Do you have a known or suspected thyroid condition? Wonder if your weight loss struggles, hair loss or hormonal imbalance might be due to thyroid dysfunction? Want to hear what thyroid expert Elle Russ has to say about conventional treatment of thyroid disorders? Tune in to hear Ali and Becki interview Elle about her personal story with hypothyroidism and how she has become the leading voice of thyroid health in the paleo, primal, and evolutionary health movements.
In this episode, Ali and Becki pick Elle’s brain on all things thyroid, from missed diagnoses to additional lab markers to consider to supplemental support. Thyroid disorders can present with a myriad of symptoms including depression, anxiety, fatigue, joint pain, muscle weakness, sensitivity to cold, weight gain, dry skin, hair loss, hormonal imbalance and more. Learn tools to talk to your doctor about your thyroid health and get supplement and food-as-medicine recommendations for supporting your main metabolic gland.
- Past Episodes on Thyroid Health
- Ali’s Episode on Primal Blueprint Podcast
- Elle’s Story
- Lab Markers to Monitor
- How Reverse T3 Works
- Hidden Symptoms of Thyroid Dysfunction
- The Female Hormone and Thyroid Connection
- Nutrients for Thyroid Support
- Selenium
- Iodine
- B Vitamins
- Zinc
- Solving the Medication Mystery
- Elle’s Free Thyroid Guide
- ElleRuss.com
- The Paleo Thyroid Solution
More About Elle Russ:
Elle Russ is an author, public speaker, and host of Mark Sisson’s Primal Blueprint Podcast. She is the 5th person in the world to be certified in Ancestral Health and is the leading voice of thyroid health in the Paleo, Primal, and Evolutionary Health movements. Elle is the author of the bestselling book THE PALEO THYROID SOLUTION. She lives in Malibu, California. You can learn more about her at http://www.elleruss.com
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished. Check out their new Naturally Nourished Bundle to order the cuts Ali uses in her home on a weekly basis!
Monday Sep 16, 2019
Monday Sep 16, 2019
Can’t wait one second longer the The Anti-Anxiety Diet Cookbook to drop? Want the lowdown on what nutrients to include in your diet to battle stress and find your mellow? Tune in to this special episode celebrating the cookbook release this week and get practical advice on how you can stress-proof your system from the inside out with food as medicine and strategic supplementation!
In this episode, Ali and Becki take a deep dive on strategic nutrients for stress resilience and how they can aid in supporting your body’s stress demands. Learn why magnesium is the original chill pill, how B vitamins can help you find your mellow and why probiotics are “nature’s Prozac”! Plus learn why matcha can be so therapeutic, how l-theanine influences neurotransmitters and new cutting edge research on the benefits of CBD!
- The Anti-Anxiety Diet Cookbook: Releases 9/17!
- Episode 140: The Anti-Anxiety Diet Cookbook
- Book Tour Events - See All Here!
- 5 Nutrients for Stress Resilience
- Ali’s Recent Mind Body Green Article
- Magnesium
- Symptoms of Focus: Anxiety, Muscular Tension, Blood Pressure, Sleep
- Food As Medicine Sources: Leafy Greens, Nuts & Seeds, Cacao, Avocado
- Relax and Regulate vs. Natural Calm
- B Vitamins
- Choline
- B-12, Biotin, B6, Folate, B5
- Food As Medicine Sources: Organ Meats, Salmon, Shellfish, Meat
- How to Sneak in Organ Meats
- MultiAvail Mama
- Multidefense
- B Complex
- Adrenal Support
- The Role of Genetics on B Vitamin Status
- Episode 69: Epigenetics and Methylation
- Sam-e - Naturally Nourished Supplement Coming Soon!
- L-Theanine
- Food As Medicine Sources: Matcha, Green Tea, Mushrooms
- Calm and Clear
- Probiotics
- Why Probiotics are “Nature’s Prozac”
- Food As Medicine: Fermented Vegetables, Kombucha, Yogurt, Raw Aged Cheese/Milk
- How to do a Probiotic Challenge
- CBD
- Adrenal Rehab Program - COMING SOON!
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
Sponsors for this Episode:
This episode is sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished. Check out their new Naturally Nourished Bundle to order the cuts Ali uses in her home on a weekly basis!
Monday Sep 09, 2019
Monday Sep 09, 2019
Are you curious about adding carbs to your keto diet? Wondering what all the metabolic flexibility talk is about? Want to know if keto is sustainable and where it is headed in the future? Tune in to hear Ali and Becki discuss the potential benefits of adding carbs to your keto, why you shouldn’t be carb-phobic and how keto is evolving and changing. Learn about how you can expand your diet beyond the rigidity of tight keto and why this might be supportive of hormones, body composition, metabolism and beyond!
In this episode, Ali and Becki define metabolic flexibility and talk about how individual differences in body composition, metabolism and exercise output level can impact your tolerance for carbs. Incorporating small amounts of real food carbs can not only provide food freedom and make keto feel more sustainable, they can also have some real benefits when it comes to the microbiome, nutrient density and diversity and hormone regulation. Learn how to listen to your body’s feedback can help you determine your carb threshold and get a refresher on why we (still) hate non-caloric sweeteners and why real food ALWAYS wins. Plus hear our predictions of where keto is headed in the future and how the worlds of real food keto and functional medicine are starting to overlap in a very positive way!
Also in this Episode:
- Book Tour Events
- Episode 89: Why I Hate Non-Caloric Sweeteners
- Defining Metabolic Flexibility
- Benefits of Carbs
- Defining Individual Metabolic Flexibility
- Blood Ketone Meter - Keto Mojo
- Trends and the Future of Keto
- MRT Test - available with an email review!
- Phases of The Anti-Anxiety Diet
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished. Check out their new Naturally Nourished Bundle to order the cuts Ali uses in her home on a weekly basis!
This episode is also sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!
Tuesday Sep 03, 2019
Tuesday Sep 03, 2019
Are you dreading the “big change” or wondering if you are going through menopause? Want to know about common signs and symptoms of both perimenopause and menopause? Looking for functional medicine interventions to ease the transition? Tune in to hear Ali and Becki discuss the hormonal changes that occur during menopause as well as common conventional treatments for symptoms like hot flashes, night sweats and mood changes. Learn about the potential role of SERMs, how keto can be supportive of hormonal shifts as well as tips and tricks for mitigating symptoms and making your transition as painless as possible!
In this episode, Ali and Becki break down perimenopause and menopause from what is happening to your hormones in each stage to why some women experience severe symptoms and others breeze right through. Get practical advice for navigating hot flashes, fatigue, vaginal dryness, bone loss and beyond with ease so that you can embrace your body in this new phase of life!
Also in this Episode:
- Book Tour Updates
- Pacific Northwest Stops
- Past Episodes on Women’s Hormones
- What is Perimenopause?
- What is Menopause?
- Hormonal Shifts During Menopause
- Signs and Symptoms
- Conventional Treatments
- The Role of SERMs
- Keto and Menopause
- Functional Medicine Interventions
- Treating Common Menopause Symptoms
- Hot Flashes
- Stubborn Belly Fat
- Osteopenia and Osteoporosis
- Fatigue/Low Energy
- Vaginal dryness:
- Coconut oil
- Julva Topical Cream - 7 Day Trial
Love the Naturally Nourished Podcast? Help us spread the Food-As-Medicine message by leaving a 5 star review on iTunes!
This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished. Check out their new Naturally Nourished Bundle to order the cuts Ali uses in her home on a weekly basis!
This episode is also sponsored by FBomb, makers of high-quality fat-fueled snacks and products like macadamia nut butter packs and premium oils as well as their new Keto Krunch and Pork Sticks. Click here for more on why I love FBomb and use code ALIMILLERRD for 10% off your order!