Naturally Nourished
 

Naturally Nourished

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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

Episode 86: Surviving Summer Travel

Monday May 28, 2018

Monday May 28, 2018

Do you struggle to stay on track during travel? Want to avoid the dreaded ten pound vacation weight gain and come home feeling your best? Need some ideas of what to pack to maintain your real food or keto lifestyle? Tune in to hear Ali and Becki troubleshoot common travel pitfalls, discuss favorite travel hacks and snacks to pack. Plus get tips to ensure your supplement game is strong so you can avoid bloat and digestive distress and support your immune system.

 

In this Episode, Ali and Becki discuss upcoming travel plans and the snacks, supplements and gadgets that keep them sane on vacation. While travel can derail clean eating, it can also be an opportunity to explore regional cuisine and experience other cultures. From gluten exposure to excessive alcohol to foodborne illness, vacations come with their own set of hazards. Learn how you can best prepare for your upcoming trip so you can return home rested and revitalized. Plus Ali answers your burning listener questions about the safety of detox during pregnancy and how to support bone health.

 

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Episode 85: 3 Micronutrients: Asparagine, CoQ10 and Zinc

Monday May 21, 2018

Monday May 21, 2018

Curious whether your real food diet is covering all your bases of nutrients your body needs? Are you dealing with bothersome symptoms and wondering if it could be a micronutrient deficiency? Tune in to hear Ali and Becki take a deep dive into 3 specific micronutrients often deficient in the American diet: Asparagine, CoQ10 and Zinc.

 

In this Episode Ali and Becki will break down the best way to test for micronutrient deficiencies and how this differs from standard serum testing you might get at your doctor’s office. Learn about Asparagine, CoQ10 and Zinc in terms of why they become deficient, their functions in the body, symptoms of deficiency and recommendations for repletion.

 

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Episode 84: The Importance of Detox on Keto

Monday May 14, 2018

Monday May 14, 2018

Are you curious whether a detox is right for you on top of your clean eating lifestyle or ketogenic diet? Have you hit a plateau with keto and want to know if a detox might help? Want to learn about the influence of keto on male and female hormones? Tune in to hear Ali and Becki discuss the reasons that the rapid weight loss keto can drive the need for a detox including storage of toxins in our fat cells and the estrogenic nature of fat tissue. Learn about the influence of toxins in the body and get an in depth explanation of the detox process.

 

In this Episode, Ali and Becki discuss detox specifically for those following a ketogenic diet or for anyone who has experienced fat loss. Toxins from our diet and environment end up sequestered in our body fat and when that fat is lost, it can often drive symptoms of toxicity or hormonal imbalance. This can lead to plateaus, unfavorable body composition and hormonal symptoms such as hot flashes. You’ll also learn about genetic SNPs that influence our ability to detoxify, why the type of ketogenic diet you do matters and how a 10 Day Detox can be just what you need to feel best in your body.

 

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Episode 83: Healthy Hair, Skin & Nails

Monday May 07, 2018

Monday May 07, 2018

Are you dealing with hair thinning, dull tired skin, breakouts or dry brittle nails? Tired of topical solutions that just don’t work? Want to know how what you eat affects the health of your hair, skin and nails? Tune in to hear Ali and Becki discuss common issues with hair, skin and nails as well as their root causes. Learn about how micronutrient deficiencies, bacterial overgrowth and stress can play a role in many common conditions as well as food as medicine solutions, supplements to consider and a few of our favorite topical remedies!

In this Episode, Ali and Becki cover an extensive list of conditions impacting hair, skin and nails as well as a few burning listener questions on this topic. Dysfunction in the hair, skin and nails is often a sign of something much deeper going on in the body such as hormonal imbalance, thyroid distress or dysbiosis. By addressing the root cause, you can get back to feeling optimal and see changes on the surface such as resolution of hair loss, restoration of skin integrity and stronger, healthier nail growth. Plus learn about skin care we recommend and what toxic ingredients to absolutely avoid, foods to get the glow from within and some fun topical treatments using ingredients you have in your pantry!

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Episode 82: Pros and Cons of Dairy

Monday Apr 30, 2018

Monday Apr 30, 2018

Are you unsure of whether dairy fits in your real food lifestyle? Curious about the benefits of certain forms of dairy? Want to know the telltale signs you should eliminate dairy? Tune in to hear Ali and Becki discuss both sides of the story when it comes to dairy and how to choose if dairy is right for you. Learn about the benefits of raw milk, cultured dairy and grassfed whey and why it is essential to focus on sourcing if consuming dairy. Plus, get the scoop on the estrogenic influence of dairy, how dairy may impact mental health and the insulin effects of dairy so you can make a truly informed decision on whether to consume!

 

In this Episode, Ali and Becki take on both sides of the dairy argument and discuss the benefits of certain whole food forms of dairy, why the way dairy is processed matters and how compounds like oligosaccharides, immunoglobulins, probiotics and colostrum can be health supporting. Learn about the difference between goat and cow dairy and why this may be a better option for some due to the casein protein variance in different animal milks. On the flip side, learn about the hormonal concerns with dairy, what conditions might benefit from its elimination and why Ali’s Anti-Anxiety Diet book is dairy free. Plus, get tools for accidental dairy exposure and to mitigate the effects of overindulgence and our favorite dairy and non-dairy recipes!

 

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Episode 81: Addressing Insomnia with Food As Medicine

Monday Apr 23, 2018

Monday Apr 23, 2018

Do you struggle with falling asleep, staying asleep or both? Worried your lack of sleep is impacting your health? Want to know how you can use food, supplements and small lifestyle tweaks to get a better night’s sleep? Tune in to hear Ali and Becki break down the root causes of insomnia, the importance of sleep and the broad scope of benefits of melatonin. Learn about supplements that support sleep, food as medicine solutions to aid in melatonin production and how sleep hygiene can help you get the recommended 7-9 hours per night!

 

In this episode, Ali and Becki address an often overlooked contributor to overall health--sleep! It is estimated that between 30-40% of Americans suffer from insomnia on a regular basis according to the National Center for Sleep Disorders. From the role of stress and increased screen time to caffeine and micronutrient deficiency, you will learn about common causes for insomnia. Get helpful tips and tricks to get to sleep and stay asleep using supplementation, food as medicine and habit change!

 

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Episode 80: The Stress Thyroid Connection

Monday Apr 16, 2018

Monday Apr 16, 2018

Are you doing everything right but just can’t lose weight? Wondering about the impact of stress on your metabolism? Want to know how your thyroid is affected by stress? Tune in to hear Ali and Becki discuss the often-referenced HPA axis in depth and how stress directly impacts thyroid function. From the function of the thyroid gland to the connection of anxiety to functional lab markers to consider, this episode will leave you with tools to address thyroid imbalance from the root cause!

 

In this episode, Ali and Becki take a deep dive into thyroid health and the direct and indirect impacts of stress on your main metabolic gland. The thyroid is connected to the HPA axis (fight or flight) and can be upregulated or downregulated in times of stress. Learn about favorite tools for stress reduction, best dietary practices to support thyroid health and supplements to support the HPA-axis, provide building blocks for thyroid hormones and reduce inflammation to the gland. As always, we’ll share our favorite recipes that support thyroid health so you can be empowered to use food as medicine in your journey to healing from the impact of stress!

 

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Episode 79: Keto Paleo with Guest Vivica Menegaz

Monday Apr 09, 2018

Monday Apr 09, 2018

Confused by the difference between keto and paleo? Want to have the best of both worlds by overlapping these dietary practices? Want to hear more about carb cycling and whether it could work for you? Tune in to hear Ali and Becki interview nutritionist Vivica Menegaz about her new book, The Keto Paleo Kitchen and how her work with clients as well as her personal evolution brought her to incorporate principles of both a keto and paleo approach. Learn about possible pitfalls of keto, how carb cycling can play a role and get inspired to get in the kitchen with drool-worthy recipes!

 

In this Episode, Ali and Becki compare the ketogenic and paleo diets and the principles that overlap from both to create a real food keto diet along with guest Vivica Menegaz! Vivica is a nutritionist who specializes in reversing metabolic damage and rebalancing the endocrine system naturally through the use of diet and whole food supplements. With a background in food photography and her Italian heritage, Vivica makes a Keto Paleo approach both delicious and nutrient dense. Learn about her approach to carb cycling, her signature flavors and how she creates meals with an abundance of nutrients combining keto and paleo principles.

 

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About Vivica:

Vivica is a nutritionist who specializes in reversing metabolic damage and rebalancing the endocrine system naturally through the use of diet and whole food supplements.  Originally from Italy, Vivica has always been around food, both through her family of restaurateurs and in her early career as a food photographer. In her late thirties she finally discovered nutrition: her true vocation.  After 5 years working for a local DC, Vivica now runs her own international virtual nutrition practice and is the author of 3 cookbooks.

 

Find her newest book, The Keto Paleo Kitchen here.

Check out these recipes from her blog:

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Episode 78: In Defense of Coconut Oil

Monday Apr 02, 2018

Monday Apr 02, 2018

Not sure what to make of the recent negative press around your beloved coconut oil? Wondering if you should pull it out of your keto coffee, daily smoothie and kitchen altogether? Want to hear our take on whether coconut oil is still a safe and healthy fat to use? Tune in to hear Ali and Becki take on this controversial topic and dissect the recent headlines bashing saturated fat and coconut oil. Learn about about our concerns with study funding, cherry picking of research and how recent studies have gotten it all wrong about cholesterol!

 

In this Episode, Ali and Becki take a deep dive into the coconut oil controversy and explore the faulty logic of the AHA’s most recent advice regarding saturated fat. While saturated fat can increase LDL, it improves the quality of these particles and raises HDL (good cholesterol). Learn why we focus on inflammation as the root cause of heart disease versus a cholesterol panel and how the recommended replacements for coconut oil are often pro-inflammatory foods. Plus, learn about the components of coconut oil, current research on its benefits for weight loss, antimicrobial uses, prevention of Alzheimer’s and more! And we’re sharing our favorite coconut based recipes, products and uses for coconut oil beyond the kitchen!

 

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Episode 77: The Stress Connection to Autoimmune Disease

Monday Mar 26, 2018

Monday Mar 26, 2018

Wondering about the role that stress plays in the development and progression of autoimmune disease? Curious about how a stressful situation can drive an immune system flare? Want to hear more of Ali’s personal story of dealing with autoimmune disease? Tune in to hear Ali and Becki break down the connection of excess stress to imbalanced immune system, inflammatory and metabolic function.

 

In this episode, Ali and Becki break down the multitude of factors that can created a stressed or imbalanced state in the body, the function of the HPA axis and what happens when the system goes into under or over-performance. Plus, Ali shares her personal story with autoimmune disease, from onset of symptoms to the search for diagnosis to how stress impacts her immune state present day. Learn about her struggle with Raynauds and onset of endometriosis and how this led her to diet change and a functional approach to her own treatment at Bastyr University. Learn about functional testing approaches, what labs Ali runs on herself on a yearly basis and what supplements she is currently taking to manage autoimmune disease and thrive versus merely survive!

 

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