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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 19, 2018
Episode 111: Staying on Track for the Holidays and Our Holiday Gift Guide
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
Episode 110: Alzheimer’s Disease and Cognitive Decline Part 1
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
Episode 109: Liver Function
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
Episode 108: Getting Out of Flavor Rut with Kyndra Holley
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
Episode 107: Regulating Your Cycle and Natural Birth Control Part 2
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

Monday Oct 15, 2018
Episode 106 : Regulating Your Cycle and Natural Birth Control Pt. 1
Monday Oct 15, 2018
Monday Oct 15, 2018
Are you currently on birth control and wanting to consider other alternatives? Have you been on birth control in the past and wanting to take a natural approach to correct hormonal imbalance? Want to hear our take on all forms of hormonal and non-hormonal birth control? Tune in to hear Ali and Becki tackle this complex issue and address hormonal birth control from its history and evolution to the concerns for side effects and long term risks.
In this jam-packed episode, Ali and Becki take on the topic of hormonal birth control and address common concerns for those currently on birth control or who have taken it in the past. Birth control is often prescribed to address hormonal symptoms like painful periods, acne or irregular cycles but ends up being a band aid approach that can mask the root cause of these issues and cause further dysfunction. Learn to rebalance your hormones naturally, cope with period symptoms and prepare your body for pregnancy after coming off birth control. Plus hear our take on seed cycling and learn why the fertility awareness method might be a non-hormonal birth control choice that is right for you!
Also in this Episode:
- History of Birth Control
- What Exactly is a Period?
- Types of Birth Control & Their Side Effects
- Rebalancing Your Body After Birth Control
- MultiDefense with Iron
- Multi Avail Mama - Coming Soon!
- B Complex
- Adaptogen Boost
- Calm & Clear
- EPA DHA
- Vital Choice Seafood
- Digestaid
- Vitamin D Balanced Blend
- Phytofiber
- Ultimate Detox
- Beat the Bloat Cleanse
- Seed Cycling
- Managing Your Cycle
- Relax & Regulate
- Super Turmeric
- CBD Oil use code ALI10 for 10% off
- Epsom Salt Baths
- Maca Powder
- Neurohormone Complete Plus
- Daysy Fertility Monitor
- References
- Skovlund CW, Mørch LS, Kessing LV, Lidegaard Ø. Association of Hormonal Contraception With Depression. JAMA Psychiatry. 2016.
- Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013;17(13):1804-13.
- Borgström A, Odlind V, Ekselius L, Sundström-poromaa I. Adverse mood effects of combined oral contraceptives in relation to personality traits. Eur J Obstet Gynecol Reprod Biol. 2008;141(2):127-30.
- Gingnell M, Engman J, Frick A, et al. Oral contraceptive use changes brain activity and mood in women with previous negative effect on the pill--a double-blinded, placebo-controlled randomized trial of a levonorgestrel-containing combined oral contraceptive. Psychoneuroendocrinology. 2013;38(7):1133-44.

Monday Oct 08, 2018
Episode 105: Perfecting Your Poop
Monday Oct 08, 2018
Monday Oct 08, 2018
Do you deal with IBS, constipation or are your bowel movements all over the map? Wondering if your poop is normal? Want to learn how to perfect your poop? Tune in to hear Ali and Becki dive into the often overlooked topic of constipation and what your poop is telling you about your overall health! Learn about why constipation can occur, what is considered “normal” when it comes to bowel movements and how you can achieve regularity in the restroom!
In this no-questions-off-limits episode, Ali and Becki explain why having a daily bowel movement is so important to overall health and what our poop can tell us about digestion, absorption, bacterial overgrowth and inflammatory status in the body! In the Naturally Nourished clinic, there is an entire section of a new client intake dedicated to digestion and 10+ questions about poop! Beyond conditions like IBS and IBD, bowel regularity is an essential part of feeling your best and detoxifying the body and when off can give us insights into what is going on beyond the surface. Learn about drivers of constipation from stress to travel to foods and drugs and get food as medicine and supplement recommendations to achieve regularity and feel your best!
Also in this episode:
- Defining Constipation
- Why Constipation Occurs
- Why Constipation is more Prevalent in Women
- Endometriosis
- Food & Drug Drivers of Constipation
- Travel Related Constipation
- How Stress Impacts Bowels
- The Problem with Over the Counter Medications
- 3 F’s for Preventing Constipation
- Fiber 25+g daily
- Fluid ½ body weight in oz daily
- Physical Activity 30 minutes daily
- Dysbiosis as a Driver of Constipation
- Gut Sterility & the Role of Probiotics
- Nutrient Deficiency Drivers of Constipation
- B12 Boost
- B Complex
- Relax and Regulate
- Magnesium Citrate (for occasional use)
- Vitamin C Powder 2-3g/day
- Micronutrient Panel
- Food As Medicine Solutions
- Maca Cacao Chia Pudding
- Nuttzo Nut Butter
- F Bombs Nut Butter Packs (use code AliMillerRD for 20% off)
- Low Carb Collagen Zucchini Muffins

Monday Oct 01, 2018
Episode 104: Being a Soulpreneur with Guest Michelle Norris
Monday Oct 01, 2018
Monday Oct 01, 2018
Have you heard of the term soulpreneur? Want to hear how Michelle Norris, the CEO of Paleo f(x) defines this term and applies it to her own business and life? Tune in to hear Ali and Becki interview Michelle on her life story and how she turned a tragic event into a way to fulfill her vision with Paleo f(x), the largest Paleo health and wellness event in the world.
In this episode, Ali and Becki dig deep into Michelle’s definition of being a soulpreneur and how you can balance your life’s mission or purpose with your business. Learn about the evolution of Paleo f(x), Michelle’s own healing journey through the use of plant medicine and her takeaways for anyone looking to find purpose and transition a passion into a successful business.
Also In this Episode:
What is a Soulpreneur?
The Paleo f(x) Story
Plant Medicine & Psychedelics
More About Michelle Norris:
Michelle is a former corporate warrior, trained chef and multi-potentialite whose previous health issues and an extended battle with traditional medical advice inspired her to upend the way the world tackles health, wellness and prosperity. She soon became one of the most outspoken Paleo evangelists, then co-founded and is now CEO of Paleo f(x)TM, the largest Paleo health and wellness event in the world. She’s a passionate speaker, motivator and guiding light to those seeking deliverance from a broken economic and healthcare system.
Having survived the death of her 22 year old daughter, Michelle knows what it’s like to fight back from paralyzing loss. Instead of floundering in self-pity, she used tragedy as a catalyst for her to “put up or shut up”, and follow through with her vision of leaving the economic status quo behind, and becoming a self-made entrepreneur. All this, at the pit of the housing market crash of 2008. Her belief, you can always find beauty among the ashes.
Where to find Michelle:
Zer0gravitysoul on Instagram & Twitter
https://www.facebook.com/ZeroGravitySoul/

Monday Sep 24, 2018
Episode 103: Balancing Flavor With Real Food
Monday Sep 24, 2018
Monday Sep 24, 2018
Are you just getting started on your real food journey? Not convinced real food can taste good? Or are you a long-time food as medicine warrior stuck in a food rut? Tune in to get inspired and hear how Ali and Becki balance flavor with real food and how creating amazing depth of flavor in your dishes is simpler than it looks! Learn about Ali and Becki’s culinary journeys, from the depths of a hospital kitchen to creating a kombucha line to running juice bars and beyond! Get a taste for some of their favorite ingredients and the science and rationale behind the use of Fat, Acid, Salt and Sweet in every dish!
In this episode, Ali and Becki challenge you to think outside the box of real food flavors. Inspired in part by the work of Rebecca Katz and Ali’s learnings from the Boulder School of Natural Cookery, this episode goes beyond olive oil and balsamic to explain WHY we need a balance of flavors and how to determine what is missing from your dish and course correct! Learn about Ali and Becki’s favorite obscure ingredients as well as tried and true favorites and get inspired as they talk through mouth watering dishes you can make in your own kitchen!
Also in this Episode:
- Updates
- Favorite Recipes Right Now
- Ali & Becki’s Culinary Journey
- Episode 95: Starting Your Functional Medicine Journey
- Rebecca Katz
- Optimal Eating Program
- Favorite Fats
- Amazing Acids
- Salt
- Sweet

Tuesday Sep 18, 2018
Episode 102: 3 Micronutrients: Pantothenate, Choline & Selenium
Tuesday Sep 18, 2018
Tuesday Sep 18, 2018
Want to dig deeper into the topic of micronutrient deficiency? Wondering this could be the cause of your bothersome symptoms or at the root of your health concerns? Tune in to hear Ali and Becki break down the reasons for micronutrient deficiency and how they approach repletion with food and supplement strategy. Learn about Pantothenate, Choline and Selenium deficiency symptoms, best food sources, and supplement strategies plus get tasty recipe ideas to boost these nutrients in the body and optimize overall health!
In this episode, Ali and Becki break down the function of Pantothenate, Choline and Selenium in the body and uncover reasons these nutrients may become depleted in the first place. Learn symptoms to watch for that indicate deficiency in these areas, how taking digestive enzymes can help you replete nutrient stores and when and why to consider quality supplementation. Plus hear Ali and Becki address concerns for toxicity of certain nutrients, explain why B vitamins make your pee yellow and share their favorite delicious recipes focused on these 3 micronutrients!
Also in this Episode:
- The Anti Anxiety Diet Book Now Available!
- Upcoming Events in Texas
- Virtual Food As Medicine Ketosis Program
- Reasons for Nutrient Deficiency
- Micronutrient Testing
- Multidefense as an “Insurance Policy” (choose with iron for menstruating women, without for everyone else!)
- Pantothenate
- B Complex
- Adrenal Rehab Bundle
- Eat Fat Get Skinny Ebook
- Naturally Nourished Cookbook
- Baked Eggs in Avocado
- Smoked Salmon Dip
- Broccoli Cheddar Frittata (Found in NN Cookbook)
- Why is my pee yellow?
- B-6 Toxicity
- Choline
- Selenium
- Thyroid Health
- Keto Granola
- Sea Snax
- Selenium Toxicity
- Brazil Nut Milk 2 Ways
- Turmeric Roasted Cashews
- Thyroid Support Complex
- Selenomethionine