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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
Tuesday Jan 09, 2018
Tuesday Jan 09, 2018
Are you a gym rat or treadmill junkie who has suddenly hit a plateau? Wondering why you are feeling burned out by your bootcamp? Do you feel like you work out all the time but just cannot lose weight? Tune in to hear Ali and Becki discuss the epidemic of over-exercising and how it can create imbalance in the body and why weight loss does NOT come down to a calories in, calories out equation!
In This Episode, Ali and Becki go deep into why you might want to pump the brakes on your workout routine. While exercise can have benefits of improved cardiovascular health, circulation and detoxification as well as body composition change, too much exercise or not listening to your body can actually derail the whole process. From adrenal and thyroid burnout to high cortisol and belly fat storage, this episode breaks down the signs you might be over-exercising and how to start listening to your body again. Learn about how your HIIT workout could be sabotaging your stress response, how long distance running can cause oxidative stress and what exercises we DO recommend as an alternative.
Also In This Episode:
- How Too Much Exercise Can Throw You Out of Balance
- Recovering from Oxidative Damage
- Signs of Over-exercising
- Benefits and Drawbacks of HIIT
- What Movements we DO Reccommend
- Workout Recovery
- Naturally Nourished Grassfed Whey (use code PODCAST20 for 20% off)
- Supporting the Adrenals and Thyroid
- Adrenal Rehab Bundle
- Boost and Burn! L-carnitine and Ribose
- Maca→ Smoothies 2 tsp
- Vitamin C→ Adrenal Rehab Shake
- 1-2 tsp salt daily
Monday Jan 01, 2018
Monday Jan 01, 2018
Want to hear our take on the biggest trends of 2017? Wondering what is all hype and what we think is here to stay? Curious about the next big thing in 2018? Tune in to hear Ali and Becki review this past year’s health and wellness trends, from what will stay on through next year to what is total hype and not worth your money!
In this Episode, Ali and Becki close out the year with a fun episode reviewing some of the best (and worst) wellness trends we have seen in the past year. From vitamin vaping and unicorn toast to superfood lattes and ketogenic diets, this past year has come with its own set of surprising trends. Find out which ones are here for the long haul and which ones we’d like to never see again!
Also In This Episode:
- Superfood Lattes
- Benefits of Bone Broth
- Why We Are Anti Juice Cleanse
- Naturally Nourished 10 Day Real Food Detox (use code DETOXNOW50 for 50% off through January 2 2018)
- The End of Unicorn Toast...We Hope
- Gummy Hair Vitamins Are Mostly Hype
- Probiotics Everywhere
- At Home Food Sensitivity Panels
- Why we prefer MRT Inflammatory Food Testing
- Fat is (Still) Back!
- Why Quality Matters
- Vitamin Vaping...Just Don’t
- Ketosis and Intermittent Fasting
- Virtual Ketosis Program
- Last chance for $50 Off with code KETO2018 until January 2nd!
Wednesday Dec 27, 2017
Wednesday Dec 27, 2017
Are you suffering from carb confusion in ketosis? Worried that being keto means you can never touch a carb again? Confused by carb cycling or unsure of where to start? Tune in to hear Ali and Becki interview keto guru Leanne Vogel about her book The Keto Diet and her unique approach to ditching the keto dogma and figuring out what works best for your body!
In this Episode, Ali and Becki pick Leanne’s brain about all things keto, from how she got started with her journey to how she discovered the beauty of carb cycling and so much more! Whether you are a fat-adapted keto-warrior or are just starting to consider keto, this episode is a refreshing reminder that black and white diet rules don’t work for everyone. From defining carb ups to discussing her concept of metabolic profiles to nerding out on the hormonal influence of keto and carbs, Leanne shares her wealth of knowledge from her personal experience of coaching thousands through their own keto journeys.
Also In This Episode:
- 3 Key Hormones Impacted by Keto and Carbs
- Insulin
- Cortisol
- Leptin
- Defining Carb Ups
- Is Testing Ketones Necessary?
- How Your Metabolic Profile Determines your Needs
- Troubleshooting Keto and Supporting Your Journey
- Virtual Ketosis Program (use code KETO2018 for $50 off!)
- Leanne’s Rocket Fuel Latte: A (creamy) upgrade to the classic keto butter coffee... without butter! Specifically made to assist women in burning fat all morning long while regulating hormones and abolishing cravings
8 oz. brewed decaf or regular coffee or your favorite tea
1 tablespoon liquid MCT oil or powdered MCT oil or coconut oil
1 tablespoon cacao butter
1 tablespoon hemp hearts or your choice of nut/seed butter
2-4 drops alcohol-free stevia, optional
1 tablespoon grass-fed collagen
Leanne’s Bio
Leanne Vogel is the founder of Healthful Pursuit, best-selling author of over 11 health programs, host of The Keto Diet Podcast, author of the bestselling paperback, The Keto Diet, and the creator of Fat Fueled living - a holistic, paleo- friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certification in 2007. Leanne shares free videos, podcasts, recipes and keto-friendly resources on her blog, healthfulpursuit.com.
Where to find more:
IG: instagram.com/healthfulpursuit
Twitter: @be_healthful
Podcast: ketodietpodcast.com
Book: ketodietbook.com
Tuesday Dec 19, 2017
Tuesday Dec 19, 2017
Can intermittent fasting really help you drop pounds of body fat, gain mental clarity and prevent cancer and alzheimer’s disease? Or is this all too good to be true? Curious if intermittent fasting is right for you or how to get started? Tune in to hear Ali and Becki break down the benefits of intermittent fasting, the basics for getting started and how to know if fasting will support your health goals!
In this Episode, Ali and Becki discuss the basics of intermittent fasting including how and why it is done, different types of fasts and how it can help to break old patterns of overeating and overconsumption! In modern society, access to food is a constant and we have gotten so far removed from the ancestral patterns of hunter gatherer society or feast and famine as a true reality. Intermittent fasting can help us to break away from this overfed model, but beyond a mindset shift it can also allow the body to use stored fat as fuel. Beyond weight loss, other benefits have been seen in cancer treatment, neurological disease and cognitive decline. Learn about tools that can support intermittent fasting, when fasting is appropriate and how this tool can be a part of an even bigger lifestyle shift toward using fat as fuel!
Also In This Episode:
- Benefits of Intermittent Fasting
- Human Growth Hormone Stimulation
- Autophagy/Cellular Reset
- Stem Cell Regeneration
- Neuropathway Regeneration
- Research Highlights of Intermittent Fasting
- Effect of intermittent fasting and refeeding on insulin action in healthy men http://jap.physiology.org/content/99/6/2128
- Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer's disease. https://www.ncbi.nlm.nih.gov/pubmed/17306982
- Common Misconceptions and Misuse of Intermittent Fasting
- Jason Fung - The Complete Guide to Fasting https://www.dietdoctor.com/authors/dr-jason-fung-m-d
- Tools to Support Your Fast
- Best Foods for Breaking Your Fast
- Supplements to Support Your Fast
Monday Dec 11, 2017
Monday Dec 11, 2017
Can food be medicine to heal your brain? Hear from post-traumatic brain injury recovery victor Cavin Balaster on how he used nutritional therapy to not only survive a traumatic brain injury but to rediscover how to thrive! From being tube fed and on a ventilator in a hospital to doing back flips and publishing his first book, How to Feed a Brain, Cavin talks about his journey using food as medicine from a leaky gut protocol to a ketogenic cure. This episode is sure to inspire and empower you!
Also in this episode:
- Leaky Gut
- Cavin’s perspective on the brain as a bridge building system
- 3 super nutrients for brain support and synaptogenesis
- Choline
- Uridine
- EPA-DHA omega-3
- Nootropics and how excess of anything can drive imbalance
- Where to start with food for brain health
The role of glandulars on brain and vestibular rebound - Honoring your metabolic threshold and stress support for brain recovery
- Detoxification and infrared sauna therapy
Cavin Balaster Bio
In 2011 Cavin Balaster sustained a severe traumatic brain injury that left him comatose with less than a 10% chance of ever regaining consciousness beyond a persistent vegetative state. He didn’t eat, walk, or talk for months while he was in the hospital. He was breathing from a tube in his neck, receiving nutrition from a tube in his belly, and his left hand was completely flexed inward.
About a year after his injury, he was introduced to a nutritional protocol that helped him begin to regain some clarity. That’s when he dove into an intense study of why nutrition made such a difference. For over 6 years, he has devoted his life to studying metabolism, neurometabolism, mechanisms of neuroplasticity, neuroscience, and nutrition, while reaching out to doctors, researchers, practitioners, and neuroscientists, to learn everything he can to optimize his brain function and to maximize his recovery.
Cavin started an award-winning blog and a podcast “Adventures in Brain Injury”, where he interviews doctors, practitioners, researchers, and others involved in neurorehabilitation and brain function. He is soon to release a book called How to Feed a Brain, which is the culmination of the nutritional tools he has learned through this journey. Cavin wrote this book to share with others the nutritional information that has helped him to regain his brain function. While his recovery has been an astounding example for brain injury survivors, this book is not just for those with neurological conditions –it is for anyone wanting to improve their brains.
More information on Cavin can be found on: http://feedabrain.com/ and register for his FREE Webinar series featuring me as one of his experts here: https://feedabrain.com/interviewseries/
Tuesday Dec 05, 2017
Tuesday Dec 05, 2017
Are you dealing with unrelenting food cravings or food addiction? Not sure where to start to reset your relationship with food? Want to get to the bottom of the physiological and emotional drivers for your cravings? Tune in to hear Ali and Becki discuss the root causes for food cravings from neurotransmitter imbalance to micronutrient deficiency and the role of stress.
In this Episode, Ali and Becki drill into the physical and emotional reasons for food cravings and food addiction. Imbalanced neurotransmitters like dopamine or glutamate can actually drive addictive behavior and cravings for specific foods, while deficiencies in magnesium or essential fatty acids might be the culprit for others. Still others might be dealing with sleep deprivation, chronic stress or imbalanced gut bacteria or hormones as the achilles heel for their cravings. If you’ve ever felt out of control with your food cravings, this episode is jam-packed with practical solutions, suggestions for lab testing and supplements to get you back in control of your body and redefine your relationship with food for good!
Also In This Episode:
Neurotransmitter Imbalance
- Micronutrient Deficiency
- Micronutrient Panel
- Multidefense
- Magnesium Deficiency
- B Vitamin Deficiency
- Essential Fatty Acid Deficiency
- Bacteria, Yeast and Sugar Cravings
- Beat The Bloat Ebook
- Naturally Nourished Candida Cleanse Bundle (use code CANDIDA10 for 10% off!)
- Ketosis as a Way to Reset Cravings
- On the Blog: Real Food and Low Carb Success
- Virtual Ketosis Program (use promo code KETO2018 for $50 off through January 2nd!)
- Ketogenic Kickstart & Eat Fat Get Skinny Ebooks
- Real Food Recipes to Curb Cravings
Naturally Nourished Cookbook (use code HOLIDAY20 for 20% off through January 2)
Monday Nov 27, 2017
Monday Nov 27, 2017
Did you know that the microbiome is made up of 100 trillion cells of bacteria and yeast that line the mouth, skin and gut? Curious about the role they play in our health? Want to know how to make your bacteria work in your favor? Tune in to hear Ali and Becki go down the rabbit hole of the microbiome and discuss what happens in both a symbiotic (favorable) and dysbiotic (unfavorable) state. From mood stability to immune health to digestive function, the microbiome plays a critical role in expression of overall health or disease state. Learn to recognize the signs and symptoms of dysbiosis as well as what you can do to ensure a healthy and resilient gut population!
In this episode, Ali and Becki dig into the complex topic of the microbiome and address how dysbiosis or overgrowth of bacteria occurs in the first place as well as the multitude of symptoms and conditions an unhealthy biome can drive. Our neurotransmitters, immune system and digestion are regulated by our living bacteria in the gut which means that dysbiosis can impact many systems of the body and have seemingly unrelated symptoms. Learn about what to look for in a probiotic, when probiotics may not be enough and how you can reset your microbiome to work in your favor!
Also In This Episode:
- Defining Symbiosis and Dysbiosis
- How Dysbiosis Occurs
- Episode 55: Breastfeeding
- Ali’s C-section Story
- The Role of Diet, Prescription Drugs and Stress on the Microbiome
- The Gut as the Second Brain
- Are Probiotics Enough?
- Naturally Nourished Restore Baseline Probiotic
- Naturally Nourished Rebuild Spectrum Probiotic
- Naturally Nourished Targeted Strength Probiotic
- Beat The Bloat Ebook
- Probiotic Challenge Step By Step:
- Step 1: Grab a sewing tape, a notebook and a bottle of our Restore: Baseline Probiotic. Step 2: Take your waist circumference measurement at your belly button for three days in a row from rise to rest and record.
Step 3: Start probiotic at 1 capsule at bed for 3 days. Continue to measure waist circumference at rise and at rest.
Step 4: Increase by 1 capsule capsule every 3 days until you meet 4 per night at day 10 of active probiotic challenge (not counting initial reads without probiotic)
Step 5: Try to continue at 4 per night for 3 days. Note changes in waist circumference as well as any changes in GI cramping, bowel movements, belching, or gas during challenge. Continue taking probiotic 1 at bed if well tolerated.
- Herxheimer Reactions
Tuesday Nov 21, 2017
Tuesday Nov 21, 2017
Love the podcast but have trouble listening to a whole episode in one go? Interested to hear Ali’s take on several different health and wellness topics? Tune in to hear Ali and Becki answer burning questions that our podcast listeners have asked across a wide range of topics from the role of biotin to suggestions for skin conditions to advice for those considering ketosis!
In this special episode, Ali and Becki answer listener questions on topics ranging from biotin deficiency and hair loss to eczema to how to know if a ketogenic diet is right for you and what to do if you are having trouble absorbing fat! In the second half of the episode, Ali and Becki share their Thanksgiving menus and give helpful tips for staying on track during the holiday season!
Also In This Episode:
- Biotin Deficiency and Hair Loss
- Insulin Resistance Testing Markers
- Solutions for Eczema
- Naturally Nourished EPA/DHA Extra
- Naturally Nourished Restore Baseline Probiotic
- Beat The Bloat Ebook
- Naturally Nourished Candida Cleanse Bundle (use code CANDIDA10 for 10% off!)
- Naturally Nourished Bacterial Rebuild Bundle
- Bone Broth Recipe
- Naturally Nourished GI Lining
- Vital Proteins Collagen and Gelatin
- Is Ketosis Right for You?
- Virtual Ketosis Program
- Ketogenic Kickstart & Eat Fat Get Skinny Ebooks
- Candida and Keto
- Kids and Keto
- Digestion Without a Gallbladder
- Thanksgiving Recipes
- Thanksgiving Recipe Roundup (find all the recipes we discussed and more here!)
- Travel Snacks to Keep you on Track
Tuesday Nov 14, 2017
Tuesday Nov 14, 2017
Are you or a loved one dealing with a cancer diagnosis and looking to add diet and lifestyle tools to the fight? Are you confused about the gaps between conventional cancer treatment and a functional medicine and real food approach? Tune in to hear Ali and Becki demystify the pathology of cancer as well offer food-as-medicine solutions to supporting the immune system, starving off tumor growth, detoxifying the body and how ketosis can play a role in best outcomes during cancer treatment!
In this Episode, Ali and Becki discuss the role of diet and cancer pathology, whether you are looking for the best diet during active cancer treatment or simply want to add prevention strategies to your daily rituals. We all have potentially cancerous cells in our bodies, however diet and lifestyle play a huge role in whether those cells manifest in disease expression or not! From boosting the immune system to foods that can influence the way tumors grow and spread, this episode is packed with cutting edge food-as-medicine solutions to empower you in the fight against cancer.
Also In This Episode:
- Supporting the Immune System
- Anti-angiogenesis Foods
- Supporting the Detox Process
- Anti-inflammatory Support
- The Role of Micronutrient Deficiency
- Resources to Support your Food-As-Medicine Journey
Tuesday Nov 07, 2017
Tuesday Nov 07, 2017
Have you heard about using ketosis as a therapeutic diet to conquer cancer? Curious to hear about clinical outcomes of a ketogenic diet as an adjuvant to chemotherapy? Tune in to hear Ali and Becki interview Oncology Keto Diet Coach Alison Gannett about her diagnosis of terminal malignant brain cancer and how she has used keto to not only survive but thrive and how you can too!
In this Episode, Ali and Becki interview Alison Gannet, a World Champion Extreme Skier, Self-sufficient organic farmer, Oncology Keto Diet Coach, and founder of multiple non-profits including Cooking to Conquer Cancer. Diagnosed with terminal malignant brain cancer in 2013, she chose to address the root causes of her cancer with Dr. Nasha Winter’s Metabolic Approach to Cancer. She since has trained with Dr. Nasha and now helps others to prevent and conquer cancer by creating personalized keto diets using blood chemistry, DNA, and client history. Learn about advanced testing for best outcomes, how Alison incorporates 9+ servings of vegetables per day into her keto diet and what she considers her superfoods for fighting cancer!
Also in this Episode:
- Connect with Alison at AlisonGannett.com
- Learn more about Dr. Nasha Winter’s Metabolic Approach to Cancer at OptimalTerrainConsulting.com
- The Role of Stress and HPA Axis Dysfunction in Cancer Pathology
- Episode 53: Coping with Chemo
- Tools for Tracking Your Ketosis Progress
- Resources to Learn More About Ketosis