3M
Downloads
436
Episodes
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 Dec 24, 2018
Monday Dec 24, 2018
Have you heard of the term endocrine disruptors but not really sure what it means? Want to know how this relates to estrogen and overall hormonal balance? Ready to hear how you can decrease exposure to these dangerous compounds in your daily life? Tune in to hear Ali and Becki discuss estrogen dominance and how compounds that mimic our hormones are putting us at risk for hormonal imbalance, infertility, neurological disease, autoimmune conditions and mood disorders.
In this episode, Ali and Becki deconstruct the topic of estrogen overload and point to a culprit found in our environment, our homes, our products and beyond. Learn how your makeup or your plastic water bottle could actually be predisposing you to disease risk and what you can do to support your system in detoxing these harmful compounds! Hear our favorite replacement products for common household items, how you can navigate endocrine disruptors in the diet and what foods and supplements can serve as a front line of defense to support your body!
Also in this episode:
- Past Podcasts That Discuss Endocrine Disruptors
- The Anti Anxiety Diet
- Virtual Food As Medicine Ketosis Class
- What is Estrogen Dominance?
- Sources of Endocrine Disruptors
- Birth Control
- Endocrine Disruptors in the Diet
- Storage and Cooking Vessels
- Makeup and Personal Care
- Home Cleaning Products
- Supporting the Detox Process
- Diet Support For Detox and Estrogen Balance
- Cruciferous Veggies 1 cup/day
- 2-3 cups leafy greens/day
- 25-35g Fiber from whole food sources
- Apple Cider Vinegar Flush
- Aromatase Inhibitors
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
Monday Dec 17, 2018
Monday Dec 17, 2018
We hear about antioxidants all the time, but do you really know what they are? Curious about what the terms ‘antioxidant’ and ‘free radical’ actually mean? Want to how to reduce oxidative damage and best support antioxidant status? Tune in to hear Ali and Becki break down the main function of antioxidants in the body from cancer prevention to their role in protecting the brain and beyond. Learn about the main conditions that demand antioxidants, our take on the controversy around antioxidant supplementation and best food sources of antioxidants.
In this episode, Ali and Becki take a 101 approach to antioxidants from their form and function to how they can be used to slow the effects of aging and reverse disease. Learn about cutting edge research in the area of antioxidants and why the synergy found in nature is often superior to individual antioxidant supplementation. Hear our take on best food forms of antioxidants, when you should rely on supplementation and how micronutrient testing can aid in an individualized approach.
Also in this Episode:
- What Are Antioxidants Anyway?
- Benefits of Antioxidants
- What the Heck Are Free Radicals?
- Conditions that Demand Antioxidants
- Cardiovascular Disease
- Alzheimer’s
- Cancer
- The Importance of Glutathione
- Beta Carotene and Lung Cancer
- Reducing Oxidative Damage
- Supplements to Increase Antioxidant Status
- Micronutrient Testing
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
Monday Dec 10, 2018
Monday Dec 10, 2018
Are you ready to ramp up immune support for you and your family now that cold and flu season is hitting its peak? Want practical tips for what to do at the first sign of illness? Need to restock your “farmacy” with the immune supporting essentials? Tune in to hear Ali and Becki discuss the concept of orthomolecular supplementation or mega-dosing and learn what supplements can be used in a pulsed approach at the first sign of a sniffle. Learn about the difference between viruses and bacteria and how to best approach with natural remedies for systemic support.
In this episode, Ali and Becki break down the main reasons we get sick in the first place so we can bet understand prevention strategies on a diet and lifestyle level. Learn the diet basics to support your immune system and why sugar can wreak immunological havoc. Hear our take on essential oil use during times of need and get practical tips for supplement strategy and therapeutic foods that we use in our own homes, including those that are kid-friendly to support the whole family!
Also in this Episode:
- Episode 68: Supporting Your Immune System Naturally
- Episode 77: The Stress Autoimmune Connection and Ali’s story
- Orthomolecular Supplementation & Megadosing
- Why We Get Sick
- Surface Contact
- Stress
- Sleep
- Nutrient Deficiency
- Micronutrient Testing
- Distinguishing Virus from Bacteria
- Colloidal Silver Spray for upper respiratory support
- Essential Oils for Respiratory Support
- Supporting the Microbiome
- Food As Medicine Support
- Foundational Supplements & Tools
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
Monday Dec 03, 2018
Monday Dec 03, 2018
Are you curious about the health benefits of mushrooms? Want to know whether you should supplement with cordyceps, lion’s mane or reishi? Tune in to hear Ali and Becki interview Jeff Chilton, an expert in mushroom cultivation, harvesting and supplementation. Learn about the vast nutritional benefits of mushrooms from fiber and digestive support to Vitamin D and immune regulation. Hear Jeff’s take on harvesting, storage and extraction and learn how to differentiate between products that are all hype and those that are the real deal!
In this episode, Ali and Becki go deep into the world of mushrooms with leading expert Jeff Chilton of Nammex, a leader in the world of medicinal mushroom supplementation. Learn about Jeff’s background in ethno-mycology and hear his passion for all things mushrooms inspire you to get mushrooms into your diet! Find out why cordyceps is all the rage and learn more than you ever imagined about fungi!
Our Favorite Mushroom Containing Supplement: Adaptogen Boost
About Jeff Chilton:
Jeff Chilton, raised in Pacific Northwest, studied ethno-mycology at the University of Washington in the late sixties and started working on a commercial mushroom farm in Olympia, Washington in 1973. During the next 10 years he became the production manager, responsible for the cultivation of over 2 million pounds of agaricus mushrooms per year and was also involved in the research and development of shiitake, oyster and enoki mushrooms which resulted in the earliest US fresh shiitake sales in 1978.
In the late seventies he was a founder of Mycomedia, which held 4 mushroom conferences in the Pacific Northwest. These educational conferences brought together educators and experts in mushroom identification, ethnomycology, and mushroom cultivation.
During this period Jeff co-authored the highly acclaimed book, The Mushroom Cultivator, which was published in 1983.
In the 1980’s he operated a mushroom spawn business and in 1989 he started Nammex, a business that introduced medicinal mushrooms to the US nutritional supplement industry. He traveled extensively in China during the 1990’s, attending conferences and visiting research facilities and mushroom farms. In 1997 he organized the first organic mushroom production seminar in China.
Jeff’s company, Nammex was the first to offer a complete line of Certified Organic mushroom extracts to the US nutritional supplement industry. Nammex extracts are used by many supplement companies and are noted for their high quality based on scientific analysis of the active compounds.
Learn more here:
Monday Nov 26, 2018
Monday Nov 26, 2018
Did our first episode on Alzheimer’s and cognitive decline spark your interest? Want to hear more about preventative strategies including the top supplements for optimal brain function? Curious about the connection of the APoE4 gene to Alzheimer’s and where keto fits in? Tune in to hear Ali and Becki go further down the rabbit hole of Alzheimer’s prevention and reversal of cognitive decline with an integrative approach.
In part two of this jam-packed episode, Ali and Becki go deep into supplemental recommendations for prevention and reversal of cognitive decline and discuss the role of oxidative damage in progression of Alzheimer’s. Learn how a ketogenic diet can both reduce oxidative damage and promote autophagy to reduce plaque formation in the brain. Plus get the skinny on APoE4 genetics and how you can use this information to mitigate your risk for development of Alzheimer’s as well as other genes to test for and diet modifications to consider based on your individual genetics.
Also in this Episode:
Supplemental Support for Brain Function
B Complex
Multidefense
Super Turmeric
EPA DHA Extra
Cellular Antiox
CoQ10 especially if on a statin
Keto and Alzheimer’s
The Role of Fasting
MCT Oil
MCT Powder
ButcherBox for High Quality Proteins (use code AP10 for $10 off + free bacon!)
Virtual Food As Medicine Ketosis Class
Defining APoE4 and how this affects your risk
Study: Lipid homeostasis and apolipoprotein E in the development and progression of Alzheimer's disease
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
Monday Nov 19, 2018
Monday Nov 19, 2018
Do you struggle to stay on track during the holiday season? Feel like Halloween to New Year’s is just one big snowball effect of overindulgence? Want to know what Ali and Becki have planned for Thanksgiving this year? Tune in to hear Ali and Becki share tips and tricks for avoiding holiday weight gain, sluggishness and sugar cravings and staying on track through the New Year.
In this episode, Ali and Becki provide strategy for navigating the holidays without going off the rails. The average holiday weight gain is said to be between 7-11 pounds and many will spend the first several months of the new year trying to lose this weight all over again. Learn about navigating a party or social situation and get inspired by real food holiday recipes. Plus hear what’s on Ali and Becki’s holiday wish lists this year and get great gift ideas for the foodie, wellness junkie or aspiring chef in your life!
Also in This Episode:
Staying on Track During the Holidays
- Episode 33: Staying on Track for the Holidays and Navigating Party Foods
- Episode 59: Q&A and Thanksgiving Menu Planning
- Episode 61: Curb Your Cravings
- Virtual Food As Medicine Keto Class Starts January 9th!
Stella’s Halloween Recap
Holiday Survival Supplements
Thanksgiving Menu Plans
Naturally Nourished Gift Giving Guide!
Foodie Gifts
- Crowd Cow - FREE Shipping and $25 off your first order
- Kasandrinos Olive Oil - On Thanksgiving, Black Friday and Cyber Monday we will be running a 20% discount on all Kasandrinos Products, use code TURKEY20
- Dry Farm Wines Subscription - Add bottle of wine to your order for a penny
- Vital Choice: Salmon belly, salmon caviar, roe, fresh fish
- Further Foods Daily Turmeric Tonic, Gelatin & Collagen
- Hu chocolate
- Theo’s chocolate
- Primal Palate Signature Blends
Wellness & Body
- Blue Blocker Glasses
- Silk Eye Mask
- Organic Essential Oil Set
- Essential Oil Diffuser
- Nonslip Yoga Mat
- Meditation Pillow
- Tibetan Singing Bowl
- Santa Cruz Medicinals CBD Coconut Oil
- BeautyCounter
- Best of Beautycounter Set
- Citrus Rosemary Body Oil + Lemongrass Sugar Scrub
- Daysy Fertility Monitor - Use my referral link to save $20
- KetoMojo for the keto enthusiast in your life!
- Naturally Nourished Gift Cards
Kitchen Toys
Stocking Stuffers
- The Anti-Anxiety Diet
- Silicone Gelatin Molds
- Pearl Butter Adaptogenic Coconut Butter
- BeautyCounter Lip Gloss & Lipstick Mini Sets
- Chomps Grassfed Beef Sticks
- Eating Evolved Cups
Baller Gifts
- Sunlighten Sauna - $200 off
- Standing Desk
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
Monday Nov 12, 2018
Monday Nov 12, 2018
Are you or a loved one concerned about your risk for Alzheimer’s Disease? Want to know about strategies for prevention and even reversal of cognitive decline? Curious about lab markers to assess for inflammation, toxicity and nutritional status? Tune in to hear Ali and Becki discuss Alzheimer’s Disease from what causes it to how and why it progresses. Learn about the connection with blood sugar and why it is now being called Type 3 Diabetes. Get insight into a multifaceted approach to prevention and treatment of cognitive decline.
In this two part episode, Ali and Becki unpack the complexity of Alzheimer’s Diseases and cognitive decline and discuss the connection to sleep, stress, hormonal and blood sugar imbalance. Learn how micronutrients can play a role in optimal brain function and how you can assess for nutrient drivers of decline to get ahead of the game and maintain optimal function. Plus hear about some of the cutting edge research into ending Alzheimer’s and learn how we may be able to reverse decline with early intervention.
Also in this Episode:
- Defining Alzheimer’s
- Drivers of Cognitive Decline
- Sleep & Stress Regulation
- Hormonal Imbalance
- Micronutrient Deficiency
- Choline & Pantothenate
- Oleic Acid
- Folate & B12
- Dr. Dale Bredesen: Reversal of Cognitive Decline
- Lab Markers to Assess
- Micronutrient Test
- Homocysteine
- C-reactive Protein
- Myloperoxisase, fibrinogen, cytokines
- CardioMetabolic Panel
- HgbA1c, Fasting insulin
- Omega-3 to Omega-6 ratio
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
Monday Nov 05, 2018
Monday Nov 05, 2018
Want to know more about the 500+ functions of your liver? Curious about assessment of liver health and how you can support optimal function? Want to know about the role of detox and how you can support your liver on a daily basis using food as medicine? Tune in to hear Ali and Becki unpack the many functions of the liver from digestion and metabolism to detoxification, storage, immune support and beyond. Learn about reasons for liver dysfunction, how you can use keto as a tool to reverse fatty liver and get supplement recommendations to support optimal liver health.
In this episode, Ali and Becki focus on the liver as one of the largest and hardest working organs in the body responsible for digestion, metabolism, blood sugar balance, detoxification and beyond. Learn what exactly bile is and why it is so important to the digestive process, how the liver is connected to cholesterol and what substances are processed through the liver. Plus learn why keto can work for fatty liver, how to functionally assess and optimize liver function and how eating liver and support liver health!
Also in this episode:
What Does the Liver Do?
The Connection to Cholesterol
- Bile Formation and Flow
Signs of Liver Dysfunction
Substances that Influence Liver Function
Fatty Liver & Keto
Markers to Assess Liver Function
- AST, ALT, ALP
- Bilirubin, Albumin
- Lipid Panel
- GGT
- Weight Loss Plus Panel
Supplements to Support Liver
- Digestaid
- Super Turmeric
- Cellular Antiox
- Ultimate Detox
- B Complex
- Choline
- Episode 102: 3 Micronutrients
- Micronutrient Panel
Food As Medicine Support for Liver Health
Monday Oct 29, 2018
Monday Oct 29, 2018
Have you ever found yourself stuck in a flavor rut? Having a hard time sticking to keto or paleo because you’re bored of eating the same thing every day? Tune in to hear Ali and Becki interview Kyndra Holley of Peace, Love and Low Carb about her own personal weight loss journey and how she integrates her restaurant experience into her user-friendly keto recipes to keep things fresh! Learn about Kyndra’s staple ingredients for switching up flavors, kitchen tools she can’t live without and what is going to be on her Thanksgiving table this year!
In this Episode, Ali and Becki pick Kyndra’s brain about her experience writing three cookbooks in one year. Learn how she approaches her own personal meal prep, what ingredients are screaming her name these days and get the low down about her newest project. Plus hear her real food keto philosophy, her stance on non-caloric sweeteners and why she isn’t a fan of cheat days either!
Also In This Episode:
Kyndra’s Story
Peace Love and Low Carb
The Gut Brain Connection
Balancing Flavor with Real Food
Why I Hate Non-Caloric Sweeteners
Kyndra’s Staple Ingredients
Fish Sauce
Rice Vinegar
Coconut Aminos
Miracle Noodles
Palm Heart Noodles
Kyndra’s Favorite Kitchen Tools
Stainless Steel Bowls
Enameled Cast Iron
Stainless Steel + Silicone Tongs
Silicone Spatula
Chef’s Knife + Paring Knife
Where Alcohol Fits in a Keto Diet
Preventing and Managing a Hangover
Thoughts on Cheat Days
Why I Don't Recommend a Cheat Day
Books By Kyndra:
Cravable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness
The Primal Low-Carb Kitchen: Comfort Food Recipes for the Carb Conscious Cook
30 Minute Ketogenic Cooking: 50+ Mouthwatering Low-Carb Recipes to Save You Time and Money
Keto Happy Hour: 50+ Low-Carb Craft Cocktails to Quench Your Thirst
Peace, Love, and Low Carb - The Cookbook - 3 Ingredients to a Healthier You!
More about Kyndra:
Kyndra Holley is the face behind the popular food blog Peace, Love and Low Carb and the author of multiple best selling cookbooks, including: Craveable Keto, Keto Happy Hour, 30 Minute Ketogenic Cooking and The Primal Low Carb Kitchen Cookbook. She has also struggled with her weight most of her life. Kyndra is a lover of all things low carb and keto, and is a firm believer in the weight loss and health benefits of a low carb lifestyle. After 15 years in the restaurant industry, she is a foodie through and through. In fact, if you ever sat down to a meal with her, there is a good chance that at some point during the meal, you would hear her say “God, I love food!” When not in the kitchen working on a new recipe, Kyndra can usually be found traveling the globe, throwing weights around in the gym, doing yoga, playing with her pups, hiking, or just kicking back and relaxing. Her dream day is being surrounded by good friends, good food, and lots of laughter. She live just outside of Seattle, Wa. with her husband, 2 kids and her 5 crazy pups.
Connect with Kyndra on Instagram
Connect with Kyndra on Facebook
Monday Oct 22, 2018
Monday Oct 22, 2018
Are you intrigued by the idea of stopping your birth control and seeking alternative methods? Want to know more about how you can use the fertility awareness method to either prevent pregnancy or for family planning? Curious to understand the rhythm of your body’s natural cycle and how to best support it? Tune into part 2 of this jam packed episode to hear Ali and Becki discuss phases of your cycle, signs and biological shifts of ovulation and how tracking your basal body temperature can provide objective data to help you understand and work with the rhythm of your body.
In this episode, Ali and Becki further discuss Ali’s use of the Daysy Fertility Monitor and why tracking basal body temperature is superior to other methods of fertility awareness. Learn about the four phases of menstruation and signs to look for in your body during each phase and get insight into how you can naturally regulate a cycle that is off due to stress, hormonal imbalance and especially post-pill recalibration. Plus hear about our tried and true formulas and food as medicine tips for achieving a balanced and pain-free period and how you can recover your hormones, digestion and nutrient status even after years on the pill!
Also in this episode:
- Episode 106: Regulating Your Cycle and Natural Birth Control Part 1
- Daysy Fertility Monitor - Use this link for 20% off!
- Understanding the Phases of Your Cycle
- Episode 21: Ali’s Pregnancy Story and First Trimester
- Strategic Carb Cycling With Your Cycle
- Troubleshooting Your Period
- For Heavy Cycles and Cramping:
- For Light Cycles or Amenorrhea:
- Resetting Your Body After Birth Control
- MultiAvail Mama - COMING SOON!
- Multidefense with Iron
- Detoxing Excessive Estrogen
- Food As Medicine Support for Hormonal Balance