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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 Aug 06, 2018
Monday Aug 06, 2018
Are you ready to get back to an ancestral way of eating, sleeping and moving? Want to know what we think is missing in a modern day Westernized approach and where we’ve gone so wrong? Tune in to hear Ali and Becki discuss ancestral approaches to functional movement, sleep habits, fasting and eating and how we can apply these concepts to our daily lives.
In this episode, Ali and Becki take on the concept of ancestral health beyond the popular diet trends and labels. When we look at the diet and lifestyle of our ancestors, there are many aspects that we have gotten away from that can be beneficial such as intermittent fasting, eating the whole animal and moving our bodies. Learn tips and tricks that you can easily incorporate into your daily life to get ancestral without going back to the cave!
Also in This Episode:
- The Anti-Anxiety Diet
- Virtual Food As Medicine Ketosis Class
- Functional Movement
- Grounding and Earthing
- Episode 66: Overexercising
- Sleep
- Eating Frequency
- Food Selection and Being a Locavore
- Avoiding Food-like Substances
- Gut Health and the Microbiome
- The Importance of Community
- Our Ancestral Manifesto:
- Reconnect with Nature, Walk barefoot, Observe the Moon
- Move Your Body at Least 1 Hour Per Day
- Sleep For 7-9 Hours Per Night and Practice Rest to Recharge During the Day
- Reduce Frequency of Eating, Practice Fasting
- Eat Seasonally, Forage and Buy Locally!
- Eat the Whole Animal!
- Find Your Tribe and if You Need to, Create It!
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 and Daily Turmeric Tonic.
Monday Jul 30, 2018
Monday Jul 30, 2018
Are you a health professional or nutrition student wanting to get your foot in the door of functional medicine? Want to know how Ali got started and what programs are worth checking out? Curious about what Ali and Becki do on a daily basis? Tune in to learn all about the difference between conventional and functional medicine and how being an RD allows Ali to have one foot in each modality. Learn about the difference between being a nutritionist and a Registered Dietitian and the pros and cons of each and get resources for starting your journey or advancing your education!
In this episode, Ali shares her background in functional medicine and the decisions that led her to her current career as an RD along with tips for navigating various programs and certification pathways. Hear from both Ali and Becki on what the most helpful parts of their training have been so far, the importance of finding a great mentor and why context is so important!
Also In This Episode:
- Ali’s Background
- Episode 1: Who is Ali Miller?
- Functional vs. Conventional Medicine
- Episode 4: What is Functional Medicine
- How Functional Medicine Approaches Disease
- Advanced Education in Functional Medicine
- Approaches to Certification and Education Opportunities
- Additional Resources for Getting Started:
- Virtual Food As Medicine Ketosis Program
- AliMillerRD Webinars
- 20 Minute Q&A with Ali
- Clinical Nutrition: A Functional Approach
This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine supplements.
Monday Jul 23, 2018
Monday Jul 23, 2018
Are you curious about the intersection between paleo, keto and an autoimmune protocol? Want to know how Cristina Curp of The Castaway Kitchen used a real food approach to heal leaky gut, lose over 60 pounds and put autoimmune disease into remission? Tune in to hear Ali and Becki interview Cristina about how she uses her background as a chef and love for to create recipes that truly heal!
In this Episode, Ali and Becki dive into Cristina’s personal journey with autoimmune disease and how she used the principles of an autoimmune paleo approach to eliminate inflammatory foods and heal her body from the inside out! Learn about Cristina’s food philosophy and how she shifted her own mindset from restriction to celebration and abundance. Get the inside scoop of her tools for getting an autoimmune flare into remission plus learn about favorite recipe substitutions!
Also In This Episode:
- Defining Autoimmune Paleo
- Episode 93: Getting Autoimmune Disease into Remission
- Tools to Drive Remission
- Cristina’s Favorite Kitchen Hacks
- Where to Find Cristina
More info about Cristina:
Cristina is the creative mind behind The Castaway Kitchen, a blog dedicated to delicious foods and healing diets. In the last few years through self-experimentation and dedication Cristina has healed her body from leaky gut and lost over 60 pounds; putting her autoimmune disease in remission too. Using her restaurant chef skills and love for food she now creates recipes to help others find health and happiness through keto, paleo and AIP lifestyles!
Her mission is to spread the word that food is thy medicine and it should taste damn good and her new book, Made Whole just came out last week as a
whole foods approach to keto and autoimmune protocols!
Monday Jul 16, 2018
Monday Jul 16, 2018
Are you or someone you know struggling with an autoimmune disease? Want to know how to best prevent or manage an active flare? Curious to hear what Ali keeps in her toolbelt to manage her autoimmune condition? Tune in to hear Ali and Becki break down autoimmune disease from its root causes to diagnostic criteria to how flares present themselves. Learn about the stress connection and what occurs in the body under stress on a cellular level, plus get tips and tricks for rebounding your body and getting autoimmune disease into remission!
In this episode, Ali and Becki go deep into how stress and HPA axis dysfunction can manifest as a new autoimmune diagnosis or a flare of a known condition. Stress in and of itself can imbalance gut bacteria, drive leaky gut and cause an inflammatory shift in the body that left unchecked can wreak havoc on the immune system! Learn about how to rebalance and support the immune system versus suppress it using diet and strategic supplementation. Find out what Ali’s go-to formulas are for stress management, managing inflammation and supporting immune system resilience to turn off attack mode that often manifests in a flare.
Also in this Episode:
- Episode 77: The Stress Connection to Autoimmune Disease
- Episode 87: The Gut Brain Axis
- The Anti-Anxiety Diet
- Episode 66: Overexercising
- Baseline Formulas for Stress Support
- The Role of Adaptogens in Stress Resilience
- Baseline Formulas for Managing Inflammation
- Multidefense
- EPA DHA Extra 4-6/day during acute flare (2-3 weeks max)
- Super Turmeric 1-3/day as baseline dose, 4-6/day during acute flare
- Inflamazyme 4-6/day during acute flare
- Food As Medicine for Inflammation
- Supporting Gut Health
- Digestaid- 3-5/day during acute flare if seeing GI distress, bloating and distention
- GI Lining - 1 scoop/day as baseline, 3-4/day in acute flare
- Bone Broth
- Vital Proteins Gelatin
- MRT Inflammatory Food Panel
- Probiotic Challenge
- Targeted Strength Probiotic 1-2/day for 30 days during acute flare
- Rebuild Spectrum Probiotic 1-2/day for 30 days during acute flare
- Restore Baseline Probiotic
- Bone Broth Fasting
Monday Jul 09, 2018
Monday Jul 09, 2018
Have you heard of DHEA? Want to know why biochemist Stephen Cherniske calls it his favorite molecule? Wondering whether supplemental DHEA might be the anti-aging and weight loss boost you need? Tune in to hear Ali and Becki interview Stephen Cherniske for his second time on the podcast talking all about DHEA, the most abundant circulating hormone in the human body.
In this episode, Ali and Becki tap into Stephen’s expertise in the area of anti-aging and metabolic health. Learn why DHEA is considered the most comprehensive repair signal in the body, yet receives very little attention at the clinical level. Learn about Stephen’s personal experience with DHEA supplementation, why reference ranges should be thrown out the window and how supplementation with proper monitoring can be a game changer!
Also In This Episode:
- Episode 73: CBD with Guest Stephen Cherniske
- Assessment of DHEA
- Weight Loss Plus Panel (assesses DHEA-s)
- Neurohormone Complete Panel (assesses salivary DHEA)
- DHEA and Ketosis
- Dosage and Forms of DHEA supplementation
- Optimal Reference Ranges
- The Role of Pregnenolone and DHEA in adrenal Fatigue
More about Stephen Cherniske:
Stephen Cherniske has been a university instructor in clinical nutrition, served on the faculty of the American College of Sports Medicine, and directed the nation’s first Federally-licensed clinical laboratory specializing in nutrition and immunology. Stephen’s ability to translate technical scientific data into “apple and orange” language is extremely valuable for anyone trying to separate the facts from the fads. He is a patent-holder in the field of biotechnology and is considered the primary architect of the Metabolic Model of Aging. He is author of: The DHEA Breakthrough in 1996, expanded upon in The Metabolic Plan (2003) and further examined in The Metabolic Makeover (2014).
You can find Stephen and more information here:
Monday Jul 02, 2018
Monday Jul 02, 2018
Have you been patiently waiting for us to do an episode specifically on men’s health? Are you looking to address male hormonal concerns, prostate or cardiovascular health? Want to hear our take on using food-as-medicine to address common concerns with aging, hair loss or cognitive performance for men? Tune in to hear Ali and Becki discuss common concerns such as elevated PSA and the downside of statin drugs in this episode that is just for the dudes!
In this long-awaited episode, Ali and Becki tackle common issues related to men’s health and wellness. All too often symptoms men experience like frequent urination, hair loss or dwindling energy and cognitive performance are written off as a “normal” part of the aging process, overlooking true root causes like micronutrient deficiency, inflammation or hormonal imbalance! This episode will empower you (or the guy in your life) to take control of your health and avoid unnecessary medication, address bothersome symptoms and reclaim your energy and drive!
Also In This Episode:
- Prostate Health and What You Should Know About PSA
- Saw Palmetto
- Stinging Nettle
- Zinc
- Concentrated Ultra Prostagen- combines Saw Palmetto, Zinc & Stinging Nettle for comprehensive prostate support
- Pumpkin Seed Oil
- Super Turmeric
- Hair Loss
- Cardiovascular Health
- Episode 40: Heart Health
- Cholesterol Myths and Facts
- Cardiometabolic Panel
- How Statins Drive Nutrient Deficiency
- Cognitive Function & Mental Performance
- Libido & Erectile Dysfunction
- Aromatase Inhibitors to Detox Excess Estrogen
- Episode 71: Aphrodisiac Foods
- Arginine & Niacin as Vasodilators
- Athletic Performance and Sports Nutrition
GI Lining (contains glutamine for muscle repair and to alleviate post-workout fatigue)
Monday Jun 25, 2018
Monday Jun 25, 2018
Did you miss KetoCon this year but still want to get the highlights? Curious to know about emerging trends in the keto world? Want to hear about our favorite new products before they hit the grocery store? Tune in to hear Ali and Becki recount their experience at KetoCon 2018, from the awesome new products and old faithful staples to the stories shared and the hugs given!
In this Episode, Ali and Becki review the best new products sampled at KetoCon and explain why some of the tried and true are still their favorites! Plus hear about what products from the swag bags went straight in the trash and why! Learn about trends in the lectures from n=1 self experimentation to the movement toward real food to the focus on mental health and stress. Hear about the new connections made, some exciting upcoming podcast guests and hear Ali answer burning questions about keto asked at the conference!
Also In This Episode:
- Favorite New Keto Products
- Tried and True Products That Kept Us Fed!
- Supplements to Support Your Keto
- Emerging Trends in the Keto-Sphere
- N=1 Experiments
- Net vs. Total Carbs
- Food Sensitivity (nut free keto, dairy free keto)
- The Role of Stress
- Keto Q&A
- Carnivore Keto
- Keto and APOE4
- EPA DHA Extra
- B Complex
Monday Jun 18, 2018
Monday Jun 18, 2018
Want to know our take on non-caloric sweeteners like stevia, monkfruit and erythritol? Have you wondered if these zero calorie “natural” options are too good to be true? Want to know why we don’t have a SINGLE recipe with non-caloric sweeteners? Tune in to hear Ali and Becki discuss this controversial topic live from KetoCon.
In this Episode Ali and Becki take on the topic of non-caloric sweeteners and why they have no place in a real food diet. From their highly processed nature to the impact on insulin and the gut microbiome, the emerging trend of keto-friendly desserts and treats might be more dangerous than we think. Ali emphasizes the focus on whole real foods in their least refined form and why it may be more reasonable to use minimal amounts of nutritive sweeteners while shifting your palate from an unnatural sweetness to channeling savory.
Supportive supplements discussed:
GI Lining Support Powder to curb sugar cravings and heal leaky gut
GABA calm to reduce impulse and binge eating while supporting relaxation in times of transition and stress
Calm and Clear as a foundational formula to support stress reactivity and resilience while promoting a restful state and improving mental clarity
Bundle Bacteria and Yeast cleanse to reset microbiome and reduce imbalanced bacteria that can drive sugar cravings or get thrown off by use of artificial sweeteners
Books and programs discussed:
Virtual Food-as-Medicine Ketosis class a 12-week program focusing on real food as medicine while applying elements of functional medicine support
Beat the Bloat Candida and Dysbiosis cleanse a 6 week cleanse to plow the gut microbiome to reset for probiotic support and improve mood, digestion, reduce inflammation and bloating
Anti-Anxiety Diet my new book coming out July 2018!
Naturally Nourished cookbook, my first book that features over 100 anti-inflammatory recipes and includes my favorite real food sweeteners
Blogs and other podcast episodes discussed:
Chocolate Peanut Butter gelatin
Stella’s 2nd birthday cake flourless chocolate
Favorite products discussed:
FBombs nut butter packs that have no artificial sweeteners, use code AliMillerRD to get 20% off first order!
Tuesday Jun 12, 2018
Tuesday Jun 12, 2018
Are you dying to know what Ali has been feeding Stella? Curious about her food philosophy for babies and toddlers? Want to get the low down on Stella’s food as medicine and supplement game that has kept her healthy and thriving? Tune in to hear Ali and Becki discuss Baby Led Weaning, developing your toddler’s palate and what optimal eating looks like for a two year old!
In this Episode, Ali and Becki discuss signs of readiness for food, when to start introducing first foods and how conventional approaches have got it all wrong when it comes to optimal eating for babies and toddlers. Learn how a paleo approach can be incredibly nourishing for developing little ones’ brains and bodies, how much carbs, protein and fat kiddos really need and whether supplements are necessary to support optimal development and immune function. Plus, hear what Stella eats on a typical day and learn about her menu for her second birthday!
Also in This Episode:
- Signs of Readiness for Real Food
- Teething Support + Enzyme Production
- Favorite Snacks for Kids
- Stella’s Supplements
- Nordic Naturals DHA: 350mg EPA, 485mg DHA per 5mL. Stella started with 1mL around 8 months or so, now does 3mL typically at age 2 or 5 mL if 5+ days without fatty fish
- Liposomal glutathione cream, I rub on her liver per her GST-1 genetic mutation and homozygeous MTHFR C677T. As of 15 months on, I do 1 pump 2-3x/wk
- Probiotic, renamed MetaKids, 6 drops since birth with increase of up to 20 drops with age and weight changes
- Vitamin D3 drops, 400 IU per drop with clean carrier of MCT oil. Stella does 1-3 drops started at birth: Carlson D3 Baby
- MultiAvail Kits: Bioavailable multivitamin, great composition of nutrients, GMO-free, gluten-free
- The Role of Methylation
- Immune Support
- How to Increase Veggie Consumption
- Stella’s Birthday Menu
- Stella’s Birthday Recap Blog
- Paleo Almond Flour Chicken Fingers
- Zucchini Fritters
- Flourless Chocolate Cake (inspired by Cristina from Castaway Kitchen!)
Tuesday Jun 05, 2018
Tuesday Jun 05, 2018
Have you heard about the gut being the second brain of the body? Are you curious about the connection between gut health and anxiety? Want to know how to best support mental health starting with the gut? Tune in to hear Ali and Becki discuss the upcoming release of The Anti-Anxiety Diet and cover the foundational 6Rs for managing anxiety. Learn about the role of gut microbes on neurotransmitter production, how inflammatory foods can contribute to mood imbalance and how stress can impact the gut.
In this Episode, Ali and Becki explore how stress and anxiety can have a chicken and egg relationship with gut health. Chronic stress depletes nutrients that support brain health and impacts gut barrier integrity leading to increased food sensitivities. It can also sterilize beneficial gut bacteria, leading to pathogenic overgrowth. Find out how you can use food as medicine to support a healthy gut lining, manage bacterial overgrowth and fuel beneficial gut flora to reduce anxiety and depression
Also in this Episode:
- 6 Foundational Rs to Manage Anxiety
- The Role of Food Sensitivities
- Supplements to Support the Gut Brain Connection
- The Role of the Microbiome
- Food As Medicine