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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 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!
Also in this Episode:
- Upcoming Events
- Paleo FX April 27-29
- KetoCon June 15-17
- Virtual Ketosis Program launches May 15th!
- Root Causes of Insomnia
- Neurotransmitter & Hormonal Imbalance
- Sleep Changes in Keto
- Micronutrient Deficiency
- Magnesium
- Zinc
- B Vitamins
- Micronutrient Testing
- Natural Solutions to Sleeplessness
- Melatonin
- Pros and Cons of Melatonin Supplementation
- Sleep Support
- Multidefense
- Select CBD
- Melatonin
- Food as Medicine for Sleep
- Sleep Hygiene
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!
Also in This Episode:
- Upcoming Events
- Paleo FX April 27-29
- KetoCon June 15-17
- Virtual Ketosis Program launches May 15th!
- The Function of the Thyroid Gland
- Hypothyroidism vs. Hyperthyroidism
- How Stress Puts the Brakes on Metabolism
- The Stress Thyroid Connection Blog (More on lab values here)
- Stress Reduction
- Supporting the Thyroid Through Diet
- Best Supplements for Thyroid Health
- Food as Medicine for Thyroid Support
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.
Also In This Episode:
- Real Food Keto Eating
- Nutrient Deficiency on Keto
- Carb Cycling
- Intermittent Fasting
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:
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!
Also In this Episode:
- Why Particle Size Matters When it Comes to Cholesterol
- Why Inflammation Matters More than Cholesterol
- The Benefits of Coconut Oil According to Current Research
- Improvement of Blood Lipid Profiles
- Reduction of Waist Circumference
- Anti-inflammatory Properties
- Antimicrobial Properties
- Promotion of weight loss
- Improvement of Antioxidant Status
- Protection Against Alzheimer’s Disease
- Components of Coconut Oil
- Application in Cooking + Favorite Recipes
- Uses Beyond the Kitchen
- Our Favorite Coconut Products
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!
Also in this Episode:
- The Role of Diet in Autoimmune Progression
- Lab Testing to Consider
- Ali’s Current Supplements
- Cellular Antiox
- Calm & Clear
- B Complex
- Multidefense with Iron
- Adaptogen Boost
- EPA DHA Extra
- Super Turmeric
- B12 Boost
- Digestaid
- Relax and Regulate
- GI Lining Support
- Targeted Strength Probiotic
- Spectrum Probiotic
- Sleep Support
- Naturally Nourished Grassfed Whey
- Vital Proteins Collagen
- PhytoFiber
- Select CBD
- Supporting Your Body’s Stress Response with Food As Medicine
Monday Mar 19, 2018
Monday Mar 19, 2018
Are you or a loved one dealing with insulin resistance? Want to know more about treating insulin resistance from the root cause? Curious about how this could be slowing your weight loss or causing other concerning symptoms? Tune in to hear Ali and Becki break down what insulin resistance is, what causes it and how it can be treated with diet and lifestyle modification. Learn about why high levels of insulin are harmful, how insulin resistance is treated in a functional medicine model and why this phenomenon is on the rise in the US.
In this Episode, Ali and Becki break down the nitty-gritty of insulin resistance, often considered the main precursor to diabetes. Learn about the function of insulin as a hormone as well as what happens with both excessive and inadequate response in the body. A diet high in carbohydrates, constant access to food as well as micronutrient deficiencies have all led to a rise in insulin resistance and diagnosis of diabetes in the US. Learn about solutions from a ketogenic diet to stress management to intermittent fasting that can reduce insulin resistance as well as practical tools of supplements to consider, foods to include and avoid and some of our favorite tasty recipes that incorporate these principles!
Also in this Episode:
- Defining Insulin Resistance
- Drivers of Insulin Resistance
- The Role of Non-Caloric Sweeteners
- Endocrine Disrupting Chemicals
- Solutions for Insulin Resistance
- How a Ketogenic Diet can Help
- Virtual Ketosis - next program launches May 15!
- Ketogenic Kickstart & Eat Fat Get Skinny Ebooks
- The Importance of Sleep
- Stress Management
- Repleting Micronutrient Deficiencies
- Avoiding Endocrine Disruptors
- Supporting Blood Sugar Balance
- How a Ketogenic Diet can Help
This episode is sponsored by Health IQ. To see if you qualify, get your free quote today at http://www.healthiq.com/alimillerrd or mention the promo code ALIMILLERRD when you talk to a Health IQ agent
Monday Mar 12, 2018
Monday Mar 12, 2018
Considering carb cycling on your ketogenic diet? Confused about how carbs and ketosis can work together? Wondering if carb cycling is right for you? Tune in to hear Ali and Becki go deep into the rationale behind carb cycling on a ketogenic diet and how to know if your body is ready for a carb cycle. Learn about the mechanism of leptin reset to regulate appetite and metabolism, how carb cycling can work for imbalances such as hypothyroidism and adrenal fatigue and get ideas for structured carb cycling meals!
In this episode, Ali and Becki dive into Ali’s background of using ketosis in practice for nearly a decade. When using a ketogenic approach for weight loss, there is often a battle between whether to transition to a low glycemic approach of incorporating carbs or staying tight keto. This episode will break down the reasons you might consider a transition, how carb cycling can fit within the parameters of a ketogenic diet and why the keto diet is not all black and white! Learn the signs to look for to know if your body is ready to bring in some carbs, what the best choices for carb cycles are and how this can fit into a keto lifestyle ongoing!
Also in this Episode:
- Ali’s Background in Ketosis
- Ketosis vs. Low Glycemic
- When the Ketogenic Diet Can Drive Imbalance
- The Role of Leptin
- Carb Cycling with your Menstrual Cycle
- Resources to Take Your Ketogenic Diet to the Next Level
- Carb Cycling Recipes
- Getting Back on Track from a Carb Cycle
This episode is sponsored by Health IQ. To see if you qualify, get your free quote today at http://www.healthiq.com/alimillerrd or mention the promo code ALIMILLERRD when you talk to a Health IQ agent
Monday Mar 05, 2018
Monday Mar 05, 2018
Are you still eating gluten and wondering if you should try giving it up for good? Wondering if there is a downside to going gluten free? Want to know our take on a gluten free diet for optimal health? Tune in to hear Ali and Becki discuss the difference between celiac disease, gluten sensitivity and the spectrum of symptoms that can fall in between. Learn why modern day wheat in the U.S. is so problematic and why gluten sensitivity is on the rise, conditions that benefit most from a gluten free diet and how you might still be getting exposed to gluten even if following a ketogenic or paleo diet.
In this Episode, Ali and Becki cover the basics of gluten sensitivity, how gluten can drive leaky gut and why anti-nutrients could be a concern. Beyond bothersome symptoms, there are certain conditions for which a gluten free diet is a major part of a functional healing approach from Hashimoto’s to mood disorders. Learn about why Ali and Becki routinely prescribe a gluten free diet to all clients, favorite swap outs and what supplements can aid with gluten exposure.
Also In This Episode:
- The Prevalence of Gluten Sensitivity
- How Short Dwarf Wheat Came Into the Food System
- Why You May Be Able to Eat Gluten in Other Countries
- The Role of Stress and Secretory IgA
- Glutamate, Probiotics and DPP IV
- Why You May Be Able to Eat Gluten in Other Countries
- How Gluten Drives Leaky Gut and Food Sensitivities
- Zonulin, Gliadin and Anti-Nutrients
- Symptoms of Gluten Sensitivity
- Conditions Treated with a Gluten-Free Diet
- Hidden Sources of Gluten
- Gluten Free Baking
- Gluten Swap Outs
- Supplement Recommendations
This episode is sponsored by Health IQ. To see if you qualify, get your free quote today at http://www.healthiq.com/alimillerrd or mention the promo code ALIMILLERRD when you talk to a Health IQ agent
Monday Feb 26, 2018
Monday Feb 26, 2018
Have you heard of Cannabidiol? Wondering about the safety and uses of the latest CBD products starting to crop up? Want to hear our take on how this plant-based compound can fit into a real food lifestyle? Tune in to hear Ali and Becki interview nutritional biochemist and health educator Stephen Cherniske on how cannabis and specifically its legal form, CBD, can be used as medicine.
In this Episode, Ali and Becki take on the controversial topic of cannabis with plant-based medicine expert Stephen Cherniske. Cannabidiol is the non-psychoactive component of cannabis and has been seen to aid in anxiety, sleep, immune function and beyond! This episode will distinguish between CBD and THC and will break down some of the myths surrounding its use. Learn about the endocannabinoid system of the body, the importance of sourcing and where to start on dosage if looking to explore CBD.
Ali shares her experience with a line she has confidence in for purity, potency, and accurate dosing, Select CBD
Also In this Episode:
- Defining CBD as an Adaptogen
- The Immune-Modulating Effects of CBD
- How CBD Impacts Stress
- Sourcing and Dosage of CBD
- Our favorite CBD Brand
- Current Research in CBD
More about Stephen Cherniske:
A nutritional biochemist and health educator, Stephen is the best-selling author of several books on aging and health, including The Metabolic Plan, Caffeine Blues and The DHEA Breakthrough, that have collectively sold more than one million copies. Stephen consulted for members of the U.S. Olympic Team, served on the faculty of the American College of Sports Medicine, taught clinical nutrition at the UCLA and directed the nation's first federally-licensed clinical laboratory specializing in nutrition and immunology. We sought out Steven as an expert and lover of plants and natural medicine with special interest and expertise in cannabis. You can find Stephen and more information here:
The Healthy Skeptics CBD Products
Tuesday Feb 20, 2018
Tuesday Feb 20, 2018
Wondering if you’re getting all the nutrients you need from your real food diet? 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: Magnesium, Vitamin C and Glutamine.
In this Episode Ali and Becki will break down what drives nutrient deficiency in the first place, from increased demand to medication depletions. They will discuss the main functions of each nutrient as well as common symptoms of deficiency and give food and supplement recommendations for repletion.
Also in this Episode:
-
- Magnesium
- Vitamin C
- Glutamine
- Bone Broth 3 Ways (Naturally Nourished Cookbook)
- Pan Roasted Chicken with Cherry Tomato Jam (Naturally Nourished Cookbook)
- Gut Restoring Bone Broth
- Tomato Basil Soup
- Vital Proteins Collagen & Gelatin
- GI Lining
- The Role of Glutamine in Cancer Treatment
- Additional Resources
This episode is sponsored by Health IQ. To see if you qualify, get your free quote today at http://www.healthiq.com/alimillerrd or mention the promo code ALIMILLERRD when you talk to a Health IQ agent