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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
Wednesday Aug 23, 2017
Wednesday Aug 23, 2017
Are you or someone you know diagnosed with PCOS? Curious about the symptoms or diagnosis of this hormonal condition and whether this might be you? Tune in to hear Ali and Becki discuss the criteria for diagnosing PCOS, the underlying mechanisms that drive this hormonal imbalance as well as compare the conventional medical treatment with functional medicine approaches to treating the root cause.
In this information-packed episode, Ali and Becki discuss how PCOS (polycystic ovarian syndrome) develops and how it manifests in the body, with symptoms ranging from irregular periods and loss of cycle to increased body hair to acne. Women with PCOS have abnormalities in the metabolism of androgens and estrogen and in the control of androgen production. There is also the common thread of insulin resistance, obesity and metabolic syndrome--though not all women present the same way! Ali and Becki will delve into how a ketogenic approach may be the best solution to managing PCOS, as well as food-as-medicine solutions and functional lab testing to help you regain balance in your body!
Also in this episode:
- HPA Axis Dysfunction and the Role of Stress
- Neurohormone Complete Plus
- DUTCH Complete Hormone Panel
- The Role of Micronutrient Deficiencies
- Diagnostic Testing and Treatment Approaches in Conventional Medicine
- The difference between PCOS and polycystic ovaries
- Ketosis vs. A Low Glycemic Approach for PCOS Management
- Food As Medicine for PCOS
- Maca
- Beautifying Blend Smoothie
- Maca-3
- Stone Fruit (cherries, peaches, plums)
- Broccoli
- Green Tea
- Maca
Tuesday Aug 15, 2017
Tuesday Aug 15, 2017
Are you struggling to lose weight on a ketogenic diet? Have you hit a plateau despite doing everything right? Curious about our stance on artificial sweeteners or excessive protein consumption? Tune in to hear Ali and Becki take a deep dive into the most common pitfalls of ketosis as well as share insights and resources to help you avoid these slip-ups!
In this episode, Ali and Becki share the most common issues that can sabotage weight loss and successful outcomes with ketosis. From being too number obsessed to micronutrient deficiencies, find out what might be getting in the way of your keto journey and learn tips for preventing plateau.
Also in this episode:
- Common Micronutrient Deficiencies
- Hydration and Electrolyte Balance
- The Role of Stress
- Ketosis Resources
- The Role of Intermittent Fasting
Monday Aug 07, 2017
Monday Aug 07, 2017
Are you a new mom struggling to balance the demands of motherhood with self care? Curious about how to best support your body postpartum? Tune in to hear Ali and Becki explore the hormonal shifts that can drive postpartum depression and anxiety, common nutrient deficiencies that occur in new moms and how to best support your body during the marathon of new motherhood!
In this episode, Ali shares details from her own postpartum recovery during Stella’s first year. With the increased demand on the body that occurs from nine plus months of carrying a child, the incredible feat of labor and delivery, sleepless night and breastfeeding, many new mommas deal with symptoms of hormonal imbalance and micronutrient deficiency. In this episode, you will learn about the most important nutrients for postpartum recovery, safe supplements during breastfeeding as well as food-as-medicine solutions to support your body during this taxing time.
Also in this episode:
- The Role of the Placenta
- Pros and Cons of Placenta Consumption
- Ali’s Thoughts on Delayed Cord Clamping
- Common Drivers of Micronutrient Deficiency in New Moms
- Recipe Ideas for Busy Moms
- Supplement Recommendations
- Additional lab testing to consider
Tuesday Aug 01, 2017
Tuesday Aug 01, 2017
Do you struggle with drinking enough water? Are you in a water and green smoothie rut? Tune in to hear Ali and Becki discuss the importance of hydration, how to know you are adequately hydrated and share some of their favorite tips, tricks and recipes for ensuring optimal hydration beyond plain old water!
In this episode, Ali and Becki tackle the topic of hydration and its importance for a multitude of functions in the body from cellular metabolism to regulation of body temperature to detoxification. Learn about the signs of dehydration to watch for as well as how much water you should actually be consuming on a daily basis and when the best times to consume it is. From smoothies and shakes to water infusions, caffeinated beverages and even alcohol, this episode takes a deep dive into how to choose the most balanced options that provide optimal hydration and nutrient balance. Hear Ali and Becki discuss their favorite recipes and ingredients to make hydration anything but boring!
Also in this episode:
- Top Reasons to Drink More Water
- How to Calculate Your Daily Fluid Needs
- Components of a Balanced Smoothie
- The Difference Between Smoothies and Shakes
- The Role of Digestive Enzymes and Timing of Water Consumption
- Water Infusions to Jazz Up Your Water
- Where Alcohol Fits into Optimal Eating
- Stress-busting Adaptogen Boosters to Add to Your Beverages
- Naturally Nourished Grassfed Whey Protein
Use coupon code PODCAST2O to get 20% off Naturally Nourished Grassfed Whey!
Tuesday Jul 18, 2017
Tuesday Jul 18, 2017
Are you dealing with hormonal imbalance? Do you feel like your hormones are “off” but unsure of where to start? Tune in to hear Ali and Becki tackle the complex topic of women’s hormones throughout life’s major transitions from menstruation to menopause, the signs and symptoms of hormonal imbalance and recommendations for rebalancing your hormones!
In this episode, Ali and Becki break down the functions of hormones in the body as well as telltale signs of hormonal imbalance. From PMS and anxiety to fluid retention and skin conditions, hormonal imbalance can manifest in many different ways and can be seen as an outward expression of underlying toxicity, dysbiosis or a physical or psychological state of stress. Learn how food-as-medicine can be used to balance hormone expression as well as lifestyle modifications and supplements to aid in achieving a more balanced state in both body and mind.
Also in this episode:
- The Role of Stress and HPA Axis Dysregulation in Hormonal Imbalance
- Signs and Symptoms of Estrogen Dominance
- The Pregnenolone Steal
- PCOS, DHEA and Testosterone
- 5 Foods to Balance Hormones
- Bioidentical Hormones
- Neurohormone Complete Plus Testing
- How to Safely Detox Excess Estrogen
- Supplements to aid in achieving hormonal balance:
NOTE: The antioxidant compound broccoli is glucoraphainin, which was stated incorrectly in this episode.
Monday Jul 03, 2017
Monday Jul 03, 2017
Do you feel trapped in the proverbial “hamster wheel” of a job, relationship or other area of your life that is not working for you? Are you aware that your life could be more blissful but unsure of where to start? Tune in to hear Ali and Becki discuss the importance of finding your bliss and connecting with your inner self to achieve a more balanced state in both body and mind!
In this episode, Ali shares what inspired her recent move to Austin and how she defines her own personal bliss factor. Ali and Becki discuss the concepts of connecting to your authentic self, calling out incongruencies and moving through fear and self doubt. Learn tips and tricks for achieving a more blissful state in your day to day, the influence of stress on the body as well as supplements that can be used as tools for channelling your inner zen.
Also in this Episode:
- The Role of Stress in Autoimmune Conditions
- The Connection Between Breath and Metabolic Function
- The Gut-Brain Connection
- Life Inventory Checklist (click on link to use this tool!)
- Neurohormone Complete Plus Testing
- How the Optimal Eating Virtual Class Can Support You in Achieving Food Freedom:
- Use code PODCAST30 at checkout to receive 30% off our updated virtual class through July!
- Supplements to aid in channeling your bliss and overcoming stress:
Wednesday Jun 28, 2017
Wednesday Jun 28, 2017
Episode #42 :Transitioning from Vegan
Are you or someone you know a vegan or vegetarian and considering transitioning to a conscious omnivore or paleo lifestyle? Are you unsure of where to start and how to best support your body in the process? Tune in to hear Ali and Becki share their personal journeys from malnourished vegan to food freedom as well as suggestions for those looking to transition their lifestyle.
In this episode, Ali introduces her new cohost, Becki Yoo, and shares some exciting personal news! Ali and Becki discuss their own personal journeys with vegansim as well as their reasons for transitioning to an omnivore approach and delve into some of the common pitfalls of a vegan diet. While a vegan diet may be seen as health promoting for some or for a short time, we often find that the diet throws the body into further imbalance, especially with regards to leaky gut and digestive disturbances, hormonal imbalance and risk for autoimmune disease. Micronutrient deficiencies are also incredibly common in vegans and vegetarians as nutrients from plants are not as bioavailable as those found in animal foods. Find out what labs we suggest running and which supplements to consider whether you are currently a vegan or have recently transitioned!
Also in this Episode:
- The Leaky Gut and Autoimmune Connection
- The Influence of Stress on the Microbiome
- Micronutrient Testing
- Supplements to aid in transition and nutrient repletion
Tuesday Apr 25, 2017
Tuesday Apr 25, 2017
Do you have any concerns about neurological health/cognitive function including: ADHD, Parkinson’s, MS, Mood imbalances etc? Wondering why and how they happen and what you can do about it? Be sure to tune in for an in depth look at a functional medicine approach to these and more!
Currently, stimulant drugs (psychostimulants) are the most commonly prescribed medications for ADHD followed by antidepressants. Stimulants appear to boost and balance levels of brain chemicals called neurotransmitters; however, these drugs do not provide the building blocks to replenish neurotransmitters and can cause deficiency especially in a young developing brain. These medications help improve the symptoms of inattention and hyperactivity; however, they have high risk for dependency and misuse is on the rise. Parkinson's disease occurs when nerve cells, or neurons, in an area of the brain that controls movement become impaired and/or die. Normally, these neurons produce an important brain chemical known as dopamine, but when the neurons die or become impaired, they produce less dopamine. This shortage of dopamine causes the movement problems of people with Parkinsons.
Along with neurotransmitter imbalances, other common drivers of neurological dysfunction include: inflammation, micronutrient deficiencies, toxicity, bacterial imbalance and even blood sugar balance! The gut and digestion is often a place to start when treating these pathologies. To learn more how what lab tests, supplements, and foods to consider, be sure to tune in!
Also in this Episode:
- Mitochondrial function and Demyelination
- The role of ketosis in Neurological conditions
- Nutrient deficiency trends
- And more!
Wednesday Apr 19, 2017
Wednesday Apr 19, 2017
Are you concerned about your heart health? Do you think that high cholesterol is a problem for you? Wondering if you should remove eggs from your diet? There are important factors to analyze beyond your standard lipid panel. Tune in to find out the true root cauases of heart disease, what to eat and supplements to consider for treatment and prevention!
Heart disease includes elevated cholesterol and blood pressure, heart attack, arrhythmias, and stroke. Your lifestyle diet, body composition and inflammatory stress can all play a role in your risk for heart disease. When we focus on lowering cholesterol levels with pharmaceutical drugs rather than treating lifestyle imbalances we can find ourselves at greater risk for dysfunction and ultimately disease. In fact, it is only diet and exercise that can reverse heart disease. Every 6 pounds of weight loss can increase your HDL (good cholesterol) by 1 point and this acts as a broom to clean out your arteries preventing plaque formation! Tune in to learn about all of this and more!!
Also in this Episode:
- Important lab markers to address
- Side effects of statins
- How to influence CVD with food
- Supplements and labs to consider:
Wednesday Mar 08, 2017
Wednesday Mar 08, 2017
Are you someone that knows what to do but can’t seem to make the changes you need to make in order to reach your goals? Do you find yourself making excuses and fall into the same patterns year after year? Tune in to hear Ali and Carli discuss tips and tricks to help finally make those New Year’s Resolutions happen!
Ali and Carli discuss the 3 stages of change and how to make permanent change happen once and for all. Sometimes human nature sets us up for difficulty in fighting our temptations and prevents us from meeting important goals we set for ourselves. There are however specific strategies that when applied, can help make any goal a reality, and consistency is key! If you are one that makes the same resolutions every year or can’t seem to break a bad habit that is holding you back, be sure to listen to this episode and learn the ways to finally reach your goals!
Also in this Episode:
- Mind, Body, and Nourishment wellness goals
- The most common barriers to change
- Journal techniques
- Breaking the chain of behavior
- And more!