3M
Downloads
451
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 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
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