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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 04, 2019
Monday Mar 04, 2019
Have you read The Anti-Anxiety Diet but are having a hard time getting started? Not sure what to eat once you’ve removed all of the inflammatory foods discussed in the book? Want strategy for successful implementation of the diet and recipe ideas for making it sustainable? Tune in to hear Ali and Becki discuss the 6R approach to The Anti-Anxiety Diet and go deep into each inflammatory food that is removed from the diet. Learn why ketosis is so therapeutic for anxiety and how you can sub out these foods in a way that focuses on abundance and therapeutic food goals!
In this Episode, Ali and Becki break down the reasons for removing gluten, soy, corn, sugar and dairy in The Anti-Anxiety Diet from their inflammatory impact to the influence of GMOs to hidden sources of these foods you need to be mindful of. Learn about therapeutic foods you can include in the diet to replace these inflammatory foods and connect the HOW and WHY of removal to aid in your success. Plus get a sneak peek of The Anti-Anxiety Diet Cookbook!
Also in This Episode:
- The Anti-Anxiety Diet Book - Grab Yours Here!
- Already Read It? Leave a Review on Amazon Here
- Episode 87 : The Gut Brain Axis
- What is The Anti-Anxiety Diet?
- Removing Inflammatory Foods
- Gluten
- Soy
- Coconut Aminos Packets
- Watch out for Soy Lecithin!
- Corn
- Sugar
- Dairy
- Supplements for Reducing Inflammatory Impact of Foods
- Ali Miller RD Amazon Store - Tons of Pantry Staples and Snacks Free of Inflammatory Items!
- Sneak Peek of The Anti-Anxiety Diet Cookbook!
- Upcoming Events
- Keto San Antonio Book Signing March 14
This episode is 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.
Monday Feb 25, 2019
Monday Feb 25, 2019
Are you intrigued by functional lab testing and wondering where to start? Know that something is off in your body and want to know how lab testing can help you dig deeper? Want to know how functional testing and conventional testing differ and how you can get the most out of your doctor visit? Tune in to hear Ali and Becki discuss functional lab testing from micronutrient to food sensitivity to stool testing and beyond. Learn about the hows and whys of testing, how functional ranges differ from conventional reference ranges and how it can be used to determine root cause.
In this episode, Ali and Becki describe the various functional medicine lab tests they use in clinic every day. From detection of pathogens with a stool test to screening for food sensitivities to unearthing micronutrient deficiencies or hormonal imbalances, learn how functional medicine approaches lab testing differently than conventional doctors and looks for root cause versus simply screening for a diagnosis. Hear about common misses with conventional testing and how getting a more complete look can provide symptom or disease resolution. Plus, Ali and Becki work through several real patient cases and describe lab interventions in each case to give you a better idea of where to start on your own journey!
Also in this Episode:
- What is Functional Lab Testing
- Specimen Types
- Comparing TSH vs. Complete Thyroid Panel
- Total Cholesterol vs. Lipoprotein Particle Size
- Food Sensitivity Testing vs. IgG Only
- Top Tests to Ask Your Doctor For
- CRP
- Homocysteine
- CBC
- HgbA1c
- Comprehensive Metabolic Panel
- GGT
- DHEA
- Vitamin D
- Fasting Insulin
- Lipoprotein Particle Size
- Ferritin
- Note: The majority of these are assessed in our Weight Loss Plus Panel
- Access to Our Functional Lab Testing - Read About All Labs We Offer Here
This episode is sponsored by Bonafide Provisions, makers of TRUE bone broth found in the frozen section of your grocery store. Use code ALIMILLERRD for 20% off.
Monday Feb 18, 2019
Monday Feb 18, 2019
Do you have a picky eater at home who you just can’t get to try new things? Worried that your kiddo is becoming a member of the crappy carb club? Want some ideas and a fresh perspective on how to expand your child’s palate? Tune in to hear Ali and Becki discuss Stella’s journey from breastfeeding through baby led weaning and get an update on how she is eating at 2.5 years old. Learn about priorities of toddler nutrition, building balanced meals and snacks that your kids will actually eat and how you can empower them through the principles of being a taste adventurer!
In this episode, Ali and Becki discuss Stella’s palate evolution from exclusive breastfeeding to baby led weaning to what she takes for lunch as a full-fledged toddler. Learn best ways to get in protein, fat and greens and why you should leave the carbs behind for your kiddo. Get inspired by favorite lunchbox and snack ideas and hear about tools Ali uses in the kitchen to involve Stella in the cooking process. Plus get tips and tricks for expanding your child’s palate through the concept of Being a Taste Adventurer and Ellen Satter’s Division of Responsibility to make trying new foods a fun experience for everyone involved!
Also in this Episode:
- Resources on Nourishing Your Infant & Toddler
- Baby Led Weaning
- Priorities of Stella’s Nutrition
- Thoughts on Grains for Kids
- Immune Health
- Bone Broth - Bonafide Provisions (use code ALIMILLERRD for 20% off)
- Carrot Bisque Soup (The Anti-Anxiety Diet)
- Supporting Your Immune System
- Prioritizing Carb Control
- Being a Taste Adventurer
- Getting Your Kid Out of a Food Rut
- Ellen Satter’s Division of Responsibility
- The Anti-Anxiety Diet Cookbook Kids (Coming Soon!)
This episode is sponsored by Bonafide Provisions, makers of TRUE bone broth found in the frozen section of your grocery store. Use code ALIMILLERRD for 20% off.
Monday Feb 11, 2019
Monday Feb 11, 2019
Have you been dying for an episode that covers menopause? Curious where your libido has gone and want natural solutions to get it back? Want to know how you can get your sexy back at any age? Tune in to hear Ali and Becki interview internationally-acclaimed menopause and sexual health expert, Dr. Anna Cabeca in this no-holds-barred episode covering all of your burning questions about women’s hormone’s, libido and orgasm!
In this episode, Ali and Becki pick Dr. Cabeca’s brain on all things women’s health, starting with her own personal journey and how she became an expert in menopause and sexual health. Learn about root causes for common menopausal symptoms and how these can be addressed functionally through diet, lifestyle, supplementation and bioidentical hormone use. Learn about topical use of DHEA and hear Dr. Cabeca’s take on keto for post-menopausal women. Plus learn about women’s sexual response and how balancing the stress axis, getting hormones on track and understanding your body can result in deeper orgasm and more connected sex!
Also in this Episode:
Dr. Anna’s Story
Ali’s Episode on Dr. Cabeca’s Podcast
Symptoms of Menopause
The Role of DHEA
Episode 92: DHEA, the Fountain of Youth
Mighty Maca
Bioidentical Hormone Use
Julva - 7 day free trial
Episode 78: In Defense of Coconut Oil
The Importance of Orgasm
Dr. Anna’s Take on Carb Cycling
Episode 75: Considering Carb Cycling?
Episode 121: Keto and Women’s Hormones
The Hormone Fix
Breeze Through Menopause 10 Day Master Class
The Keto Green Way
More about Dr. Cabeca:
Dr. Anna Cabeca is an internationally-acclaimed menopause and sexual health expert, global speaker and pioneering promoter of women’s health. She is Emory University-trained and triple board-certified in gynecology and obstetrics, integrative medicine and anti-aging and regenerative medicine, and is the author of “The Hormone Fix,” a diet and holistic lifestyle program for menopausal women.
Her areas of specialty include bio-identical hormone treatments and natural hormone-balancing strategies, and she has received extensive notoriety for her virtual transformational programs including Women‘s Restorative Health, Sexual CPR® and Magic Menopause. She created the successful and popular alkaline superfoods drink Mighty Maca® PLUS, and a top-selling, rejuvenating feminine vulvar cream for women, Julva®. In her spare time, Dr. Cabeca hosts the highly-regarded series “Couch Talk,” featuring compelling podcasts focused on a wide variety of important health and wellness topics.
She was named “2018 Innovator of the Year” by Mindshare, the #1 conference for health and wellness influencers, and was also honored with the prestigious 2017 Alan P. Mintz award, presented annually by the Age Management Medicine Group to the most outstanding physician who displays clinical excellence and entrepreneurship.
Dr. Cabeca has reached hundreds of thousands of women around the globe, inspiring them to reclaim their optimal health and realize they can journey through menopause and find more purpose and pleasure than they ever dreamed possible. She balances her passion for women’s health with faith, grace and skill, while raising her four daughters, and leading the non-profit foundation she created in honor of her son, Garrett V. Bivens, who tragically died as a toddler.
Dr. Cabeca infuses her presentations with humor, raw connection and passion, and she impacts lives each and every day.
See more of what Dr. Cabeca has to offer here: https://drannacabeca.com/pages/products
This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine supplements including their Collagen Peptides, Daily Turmeric Tonic and Mindful Matcha.
Monday Feb 04, 2019
Monday Feb 04, 2019
Curious about bone health and how to support your skeletal system in all stages of life? Want to know how to best prevent osteoporosis and bone loss? Tune in to learn about the symptoms and risk factors for osteoporosis, how bone is structured and why we lose bone density as we age. Learn what foods and lifestyle choices can be detrimental to bone health and what you can do to support your skeletal system and maintain strong bones.
In this episode, Ali and Becki explain what causes osteoporosis and osteopenia and what you can do to prevent bone loss. From declining estrogen to overconsumption of refined sugar, our structural health can take a hit as we age. Learn how to best prevent age-related bone loss, how keto can benefit your bones and what supplements are essential to maintain healthy bones. Plus get tasty recipe ideas and learn why seaweed, canned wild salmon and leafy greens are your best friends when it comes to bone health.
Also in this episode:
- What is Bone?
- Defining Osteoporosis
- Keto and Bone Health
- Supplementation for Bone Health
- Food As Medicine for Bone Health
- Bone Broth
- Bonafide Provisions (use code ALIMILLERRD for 20% off)
- Further Foods Collagen and Gelatin
- Canned Wild Salmon - Vital Choice
- Seaweed Shakers
- Nori Sheets
- Mediterranean Tuna Salad
- Grilled Caesar Salad
- Wild Salmon Dip
- Bone Broth
This episode is sponsored by Bonafide Provisions, makers of TRUE bone broth found in the frozen section of your grocery store. Use code ALIMILLERRD for 20% off.
Monday Jan 28, 2019
Monday Jan 28, 2019
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 how carb cycling can benefit your hormonal balance at any age and stage of life? Tune in to hear Ali and Becki break down the topic of keto and women’s hormones from sexual hormone balance to adrenal and thyroid health. Get practical tips and tricks for supporting your body’s HPA stress axis so that you can keep on keto-ing on and maintain optimal hormonal health.
In this long-awaited episode, Ali and Becki cover the hot topic of keto and women’s hormones starting with the changes the body goes through when shifting from burning glucose to using fat as fuel. We’ll be the first ones to say that keto CAN stress the body and disrupt hormonal balance if done improperly in a stressed state! It is essential to ensure you are nourishing the body with adequate fuel while simultaneously managing stress to achieve optimal results. Learn how to implement carb cycling in connection with your menstrual cycle to mimic natural fluctuations in hormones to regulate cycle, achieve optimal fertility and reduce PMS symptoms. Plus hear us get into a rapid-fire Q&A on all your burning hormone questions!
Also in this Episode:
- Prior Episodes on Women’s Hormones:
- How Does Keto Influence Hormones?
- Benefits of Real Food Keto for Hormones
- The Influence of Keto on the Thyroid & Adrenals
- Carb Cycling and Leptin
- Listener Q&A
- Hot Flashes and Keto
- Amenorrhea (Loss of Cycle)
- MulitAvail Mama
- Stress Manager Bundle
- Carb Cycling without a cycle
- Reducing PMS symptoms
- Reducing Excess DHEA
- Keto and Acne
- Keto, Fertility and Pregnancy
This episode is sponsored by Santa Cruz Medicinals, makers of potent, high quality CBD products. Go to scmedicinals.com and use code ALIMILLERRD for 10% off and free shipping.
Monday Jan 21, 2019
Monday Jan 21, 2019
Have you heard of biohacking and want to know what it's all about? Want to know how you can hack your own genes? Tune in to hear Ali and Becki break down the concept of biohacking, from the nerdy biochemistry and working around genetic SNPs to the practical approaches you can take on a daily basis to upgrade your health.
In this episode, Ali and Becki discuss biohacking, from the nitty-gritty of genetic SNPs to best supplements to support MTHFR, COMT and GST mutations. Biohacking isn't all about turning yourself into a science experiment--it can be as simple as taking the right supplements, drinking more water and getting yourself outside for 30 minutes a day. Sometimes it is all about getting back to the basics and applying ancestral approaches whenever possible. Learn about biohacking tools for clean living in today’s dirty world and hear our favorite tips and tricks to revolutionize your wellness.
Also in this episode:
What is Biohacking?
Episode 96: Ancestral Approaches to Wellness
The Influence of Genetics
Episode 69: Epigenetics and Methylation
Episode 70: Dirty Genes with Dr. Ben Lynch
Episode 101: Keto for Mental Illness with Guest Carrie Brown
Genetic SNP Test
Best Supplements for MTHFR SNPs
Multidefense
B Complex
Best Supplements for COMT SNPs
Blisphora
Relax and Regulate
Calm and Clear
Best Supplements for GST SNPs
Super Turmeric
Cellular Antiox
Ancestral Approaches and Best Biohacking Tools
Episode 116: Endocrine Disruptors and Estrogen Overload
Mountain Valley Spring Water
Find a Spring
Pique Tea Crystals
Water Infusions
Branch Basics (use code ALIMILLERRD for 15% off all Starter Kits)
Santa Cruz Medicinals CBD (use code ALIMILLERRD for 10% off and free shipping)
Biohacks for Stress Support
Stress Manager Bundle
Adrenal Support
Biohacking Your Diet
Interview with Joe from Crowd Cow
This episode is sponsored by Santa Cruz Medicinals, makers of potent, high quality CBD products. Go to scmedicinals.com and use code ALIMILLERRD for 10% off and free shipping.
Monday Jan 14, 2019
Monday Jan 14, 2019
Do you have a goal or a dream that you want to make happen in 2019? Are you looking for structure and accountability to help you achieve that goal? Feeling stuck on where to start with your goal setting this year? Tune in to hear Ali and Becki take a deep dive into goal setting and manifesting the life you want! Learn about choosing a one word theme for your year, why starting with vision is so important and tips for turning your dreams into sustainable habits this year!
In this episode, Ali and Becki share their recap on 2018 manifestations and goals and talk about what worked and didn’t work this past year. Learn why taking inventory of where you are right now is essential for creating a life you absolutely love. Hear about different approaches to goal setting from vision boards to choosing a word to define your year to journaling and gratitude practice and beyond. Get inspired to set your own health, business and personal goals and learn tools for creating the accountability, structure and motivation for making them happen this year!
Also in this Episode:
- Virtual Food As Medicine Ketosis Program
- Reflecting on 2018
- Ali & Becki’s Words for 2019
- Life Inventory Checklist
- Goal Setting
- Tools from Rachel Hollis
- Creating Healthy Habits
- Embracing Structure
- Accountability and Scheduling
This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine supplements including their Collagen Peptides, Daily Turmeric Tonic and Mindful Matcha.
Monday Jan 07, 2019
Monday Jan 07, 2019
Did you know that not all ketogenic diets are created equal? Want to know more about our real food approach? Need more evidence to cut non-caloric sweeteners out of your life? Tune in to hear Ali and Becki break down the principles of a real food keto diet and explain how small amounts of real sweeteners like honey, maple or dates could fit into your approach. Learn about what makes a whole food, why sea salt and mineral salt are worlds apart from iodized salt and get great tips for recovering from a binge or sugar craving attack!
In this episode, Ali and Becki break down the concept of a whole food and how this can be applied to some of the keto products on the market as well as produce and proteins. Just because something is labeled as keto does not mean it is a real food! Learn what to look for on food labels to be a discerning shopper and how you can create keto friendly versions of your favorites using real single ingredient foods! Plus hear why sea salt and mineral salt are far superior to iodized salt and learn why real food sweeteners are far better than stevia, monkfruit and swerve from a metabolic and taste standpoint!
Also in this episode:
- Virtual Food As Medicine Ketosis Program Starts January 9th!
- Episode 89 Why I Hate Non-Caloric Sweeteners
- What is a Whole Food?
- The Importance of Salt on a Keto Diet
- Sea Salt vs. Iodized Salt
- Redmond Real Salt
- Keto Friendly Sweeteners
- Favorite Keto Treats
- Supplement Strategy for Recovering from a Binge
This episode is sponsored by Santa Cruz Medicinals. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 10% off and free shipping!
Wednesday Jan 02, 2019
Wednesday Jan 02, 2019
Are you ready to rock the new year and make this your healthiest one yet? Have some holiday weight gain you’re looking to get rid of? Want tips and tricks to switch up your weight loss game? Tune in to hear Ali and Becki discuss approaches to fat burn from keto and intermittent fasting to nutrients of focus for optimizing metabolism. Learn about the role of carnitine, chromium and biotin in weight loss and hear our take on cryotherapy and sauna use for accelerated weight loss.
In this episode, Ali and Becki discuss the muscle sparing and fat burning effects of keto and promising research into the impact of keto on basal metabolic rate. Hear about ways to incorporate intermittent fasting, whether a 16:8 model is appropriate for you or if you are a candidate for an extended fast such as a bone broth fast. Plus get supplement recommendations to bust through a weight loss plateau and learn whether freezing or sweating your butt off with cold and heat therapy is worth it!
Also in this episode:
- Keto as a Fat Loss Tool
- Intermittent Fasting
- Essential Micronutrients for Fat Loss
- Heat and Cold Therapy
- Cryotherapy and Coolsculpting
- Sunlighten Sauna
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