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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 Sep 10, 2018
Monday Sep 10, 2018
Mental health is a topic often abandoned in our current healthcare model and one that is simply not talked about enough by practitioners, those who are suffering or their family members. The stigma of having a mental illness coupled with a feeling of hopelessness for improving one’s condition can be an incredibly heavy burden to bear. Carrie Brown is a recipe developer and bestselling cookbook author who has struggled with depression and a diagnosis of Bipolar II Disorder. Through a functional medicine approach and a ketogenic diet, Carrie is completely symptom and medication free. Tune in to hear Ali and Becki interview Carrie about her journey to finding freedom in her body and mind and how she is thriving with a ketogenic approach.
In this episode, Ali and Becki pick Carrie’s brain about her personal experience with depression, from her diagnosis of Bipolar II Disorder to becoming her own detective and getting to the root cause. Learn about how mental health approaches are missing the mark, the role of genetics and how supplementation and lifestyle shift can aid in rebalancing our brain chemistry. Hear about how a ketogenic approach has helped Carrie to come off of mediation and live a completely symptom free life. Plus get a peek into Carrie’s culinary background and hear about her favorite kitchen tools and pantry must-haves!
Also in This Episode:
The Role of Genetics
Epigenetics
Methylation
Why Keto Can Work for Mood Imbalances
Carries Culinary Pearls of Wisdom
Suicide Prevention Hotline
More about Carrie Brown:
Carrie has struggled with depression for as long as she can remember, and after she was diagnosed with Bipolar II Disorder 5 years ago, decided to become her own detective and figure out the root cause. She now lives a life completely free from all medications and any symptoms of Bipolar II Disorder or depression. Carrie is a recipe developer and best-selling KETO cookbook author, host of the Ketovangelist Kitchen podcast, and partner of the Ketovangelist Unlimited Program with Brian Williamson and Danny Vega. You can find Carrie sharing free KETO resources at carriebrown.com and ketovagelistkitchen.com.
YouTube: https://www.youtube.com/c/therealcarriebrown
Cookbooks: https://carriebrown.com/cookbooks-carrie-brown-keto-lchf-lowcarb
Facebook Group: https://www.facebook.com/groups/ketovangelistkitchen
Facebook: https://www.facebook.com/flamingavocado
Instagram: https://www.instagram.com/therealcarriebrown
Ketovangelist Unlimited: https://www.patreon.com/ketovangelistunlimited
Tuesday Sep 04, 2018
Tuesday Sep 04, 2018
Is your keto stuck in a rut? Have you hit a plateau with weight loss or just not feeling as good as when you first started? Are you experiencing bothersome side effects such as bowel changes or hormonal shifts? Tune in to hear Ali and Becki discuss the most common keto roadblocks or slumps that we hear complaints of in our keto program as well as how to solve them! Get tips and tricks for getting your keto back on track, busting through a plateau and optimizing your low carb approach!
In this episode, Ali and Becki dive into some of the most common keto pitfalls and complaints from stubborn weight loss to shortened menstrual cycles to constipation. Even if doing strict keto for years, shifts can occur in the body due to hormones, toxicity or micronutrient deficiency that require us to shake things up a bit to get back to feeling awesome! Learn valuable tools for optimizing your keto and hacks for dealing with bowel changes, hormonal concerns, macro obsession and more!
Also in this Episode:
- Virtual Food As Medicine Ketosis Program
- Episode 47: Keto Pitfalls
- Bowel Changes
- Constipation
- Diarrhea
- Leaky Gut
- MRT Food Sensitivity Test
- KetoCarnivore
- GI Lining Powder
- Inflammatory Gut Bundle
- Stress & Keto
- Adrenal Fatigue
- Adrenal Rehab Bundle
- The Role of Detox in Keto & Hormone Balance
- Carb Cycling for Hormonal Reset
- Macro Obsession
- Turn Key Solutions for Keto
- Essential Fatty Acid Deficiency
- Inflammation
Monday Aug 27, 2018
Monday Aug 27, 2018
Want to know what distinguishes our approach to keto from other keto programs and schools of thought? Curious about the therapeutic benefits of keto beyond weight loss? Want hard scientific evidence to help you back up your keto lifestyle? Tune in to hear Ali and Becki define what it means to use ketosis as medicine for weight loss, regulation of neurological conditions and reduction of inflammation. Learn WHY keto works for conditions like diabetes and obesity, dementia, anxiety, infertility, cancer and beyond and how to tweak your keto approach to achieve maximum benefit!
In this episode, Ali and Becki share their personal journeys with keto and define what it means to use ketosis as medicine across a wide range of applications. Learn how we produce ketones and the main mechanisms that make ketone bodies such powerful fuel or our brains and bodies. From muscle sparing and fat burn to reduction of cravings to antioxidant activity and neuroregeneration, ketones can do some pretty amazing things. Get our take on ketone testing and learn about how a real food approach along with high quality supplements can take your keto to the next level!
Also In This Episode:
- Defining Keto As Medicine
- Virtual Food As Medicine Ketosis Program - Sign up here!
- Ali and Becki’s Keto Story
- Keto and Breastfeeding
- Episode 55: Breastfeeding
- 5 Impacts of Ketone Production
- Muscle Sparing + Fat Burning Benefits
- Reduction of Cravings
- Antioxidant Activity
- Mood Stability
- Inflammation
- Conditions that Keto Benefits
- Diabetes + Obesity
- Neurological Conditions
- https://www.ncbi.nlm.nih.gov/pubmed/29325899
- https://www.ncbi.nlm.nih.gov/pubmed/28397070
- https://www.ncbi.nlm.nih.gov/pubmed/19664276/
- https://www.ncbi.nlm.nih.gov/pubmed/21130529
- https://www.ncbi.nlm.nih.gov/pubmed/19231995/
- https://www.ncbi.nlm.nih.gov/pubmed/16584562/
- https://www.ncbi.nlm.nih.gov/pubmed/22567104
- Cancer
- Infertility
- Anxiety
- Ketone Testing--Is More Better?
- Real Food Keto
- Episode 96: Ancestral Approaches to Wellness
- Butcher Box: Use code AP10 to give your readers $10 off and free bacon in their first box!
- Episode 89: Why I Hate Non-Caloric Sweeteners
- 3 Supplements You Need in your Keto!
- Labs to Monitor Your Keto Progress
Comprehensive Metabolic Panel (CMP)
C-Reactive Protein
DHEA
Homocysteine
HgbA1C%
Lipoprotein particle distribution for lipids (cholesterol)
TSH, T3, T4, rT3, TPO
Vitamin D
Monday Aug 20, 2018
Monday Aug 20, 2018
Did you know that conventional wines can contain up to 76 additives that are NOT required to be listed on the label?! Want to know more about what toxic ingredients might be hiding in your wine? Curious how you can know if your wine is safe and what we recommend for wine consumption? Tune in to hear Ali and Becki interview Todd White, founder of Dry Farm Wines on how he got started in the natural wine business and how his company is looking to change the way we drink wine!
In this episode, Ali and Becki interview Todd on the scary and shady stuff that is going on in the wine industry and how his company is different. Wine has been consumed for 8,000 plus years and can be part of a balanced diet and lifestyle, but unfortunately the commercial wine industry has taken a turn for the worst with no regulation on labeling of wine and hidden colorants, pesticide residue and excessive sugar in most wines on the market. Todd is a wealth of knowledge on all things wine, from irrigation to fermentation to the many benefits of wine consumption. Learn about the extensive testing process Dry Farm Wines goes through to select only the top quality and safest wines to bring to consumers, emerging trends in the industry and his take on food and wine pairings!
Also in this episode:
- The Dry Farm Wines Story & Todd’s Background
- The Dirty Truth on Wine
- Additives
- Irrigation
- Fermentation
- How Wine Becomes Sugar Free
- Benefits of Wine Consumption
- Food Pairings
- Trends in the Wine Industry
Get a bottle for a penny with your first order using this link: dryfarmwines.com/alimillerRD
More about Todd White:
Todd has been serial entrepreneur and creator since he was age 17.
Today, after 15 years in the wine business his life is dedicated to educating and helping people make better choices about food, nutrition, and how they think about consuming alcohol. He is the founder of Dry Farm Wines; a writer, speaker, and a leading authority on healthy organic/natural wines and the importance of micro-dosing alcohol for health, longevity, and vitality. Todd’s passion is unlocking the best way to enjoy alcohol, how to enjoy the benefits of moderate consumption while avoiding the negative outcomes. Todd has been the featured guest on many of the Nation’s leading health influencer podcasts including Dave Asprey’s Bulletproof Radio, Mark Sisson’s Primal Blueprint, Abel James’s Fat Burning Man, Robb Wolf’s Paleo Solution, Drew Manning’s FIT2FAT2FIT and Jimmy Moore Livn Low Carb show.
Dry Farm Wines is endorsed by many leading U.S. health influencers including Mark Sisson’s Primal Blueprint, Dave Asprey’s BulletProof Executive, Robb Wolf, Abel James, the Fat Burning Man, WellnessMama, Dr. Dominic D’Agostino, Dr. Ken Ford, Chris Kresser and best selling nutrition authors JJ Virgin, Dr. Mark Hyman and Dr. David Perlmutter.. Dry Farm Wines is also the Official Wine for many of the leading U.S. health and performance conferences, including Paleofx, Dave Asprey’s BulletProof Conference, Peter Diamondis’s A360, Joe Polish’s Genius Network Conference, LOWCARBUSA, Baby Bathwater Institute, The Environmental Health Symposium, KetoKademy, Metabolic Health Summit and JJ Virgin’s Mindshare Summit.
Dry Farm Wines are also friendly to Low Carb, Paleo, ketogenic and diabetic low sugar diets. Dry Farm Wines have no impact on blood glucose or ketone production. Dr. Dominic D’ Agostino, widely considered the most influential ketogenic research scientist in North America also endorses Dry Farm Wines. Jimmy Moore, the best selling author of Keto Clarity and a leading advocate for the ketogenic diet also endorses Dry Farm Wines.
Dry Farm Wines is the only lab tested, all natural health quantified wine merchant in the world that bio-hacks wine; quantifying organic and natural farming practices, as well as low intervention natural winemaking practices. Dry Farm Wines curates all natural pure real wines from all over the world, working with small family farms that are committed to producing pure natural wines. Dry Farm Wines is also proud to be the largest natural wine merchant in the world, supporting small family organic farms all over the world.
Todd is a self described Biohacker who practices daily meditation, Wim Hof breathing, cold thermogenesis, a ketogenic diet, intermittent fasting and he is a fitness enthusiast. He is also a frequent speaker on the topics including; ketogenic diet and lifestyle, meditation, company culture and business performance. Dry Farm Wines has grown over 675x in revenue since its 2015 founding making it one of the fastest growing private companies in the U.S., doing so without any debt or investors.
Monday Aug 13, 2018
Monday Aug 13, 2018
Wondering what our take on alcohol consumption is or if we ever let loose? Want to know what our drinks of choice are and why? Curious how you can best support your body for a quick rebound? Tune in to hear Ali and Becki discuss strategies for prevention and management of a hangover, how responsible alcohol moderation can actually be beneficial and tips and tricks for getting back on your feet the fastest!
In this episode, Ali and Becki discuss what happens in the body on a biochemical level when we consume alcohol, how not all alcohol is created equal and what our bodies go through during the detox process! Learn about our take on alcohol in keto, best choices if you choose to imbibe and even some surprising benefits to moderate consumption! Of course you’ll hear about the not-so-fun stuff as well including why we get hungover in the first place, how your genetics may play a major role in this and what you can do to best support your body for a quick rebound!
Also in this Episode:
- The Anti-Anxiety Diet
- Virtual Real Food Ketosis Program
- How Alcohol is Metabolized
- The Caloric Impact of Alcohol
- Thoughts on Alcohol and Keto
- Dangers of Overconsumption, Additives and Scary Stuff!
- Supporting Your Microbiome
- Supporting Your Detox Process
- Hangover Prevention Strategies
- 3 Naturally Nourished Approved Cocktails!
- Damage Control Strategies
This episode is sponsored by Further Food, makers of high quality collagen products and real food supplements we love!
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: