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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 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
Monday Oct 30, 2017
Monday Oct 30, 2017
Have you or a loved one experienced a traumatic event? Wondering how it might impact your body, even years later? Tune in to hear Ali and Becki discuss the impact of trauma on the body and ways to mitigate the effects, from immune support to breathing techniques and the importance of returning to structure.
In this Episode, Ali and Becki break down what happens to the body after experiencing a traumatic event and how the after effects can lurk in the body for years afterward as a root cause of chronic illness. Trauma can be a physical experience like a car accident or serious injury as well as an emotional event like losing a loved one unexpectedly that elicits a psychological response. Trauma survivors may experience physical pain, immune distress as well as anxiety and PTSD long after the immediate danger has passed. Learn how to recover your body if you have experienced a traumatic event, the importance of the mind-body connection and how food-as-medicine can be used to help you get back in control of your body and mind!
Also in this Episode:
Immune Supporting Compounds
- Restore Baseline Probiotic
- Targeted Strength Probiotic
- Master Tonic Recipe
- Bone Broth Recipe
- Candiactivator
Practicing Self Care & Getting Back on Track
Stress & Trauma Recovery
- The HPA Axis and Neurotransmitter Response in PTSD
- Coping Techniques for Trauma
- Emotional Freedom Technique (EFT)
- 4-7-8 Breath
- Living Your Bliss Episode 43
Supplements to Support Stress Response
Mental Health Resources
- SAMHSA Crisis Hotline: 1‑877‑726‑4727
- Mentalhealth.gov
Tuesday Oct 24, 2017
Tuesday Oct 24, 2017
Are you a new or expecting mom looking for support on your breastfeeding journey? Confused about all of the misinformation out there and not sure what is going to work best for you and your baby? Tune in to hear Ali and Becki share the science behind “nature’s perfect food” including the benefits for both baby and momma, tips for establishing the breastfeeding relationship as well as troubleshooting common issues experienced by new moms.
In this episode, Ali and Becki discuss the nutritional composition of breast milk, the benefits beyond caloric burn for new moms and how stress can influence the breastfeeding relationship. From use of nipple alternatives to mastitis to how to balance pumping and direct feeding for the working mom, breastfeeding can be a juggling act. This episode will provide solutions to common breastfeeding problems as well as delve into cutting edge research about the benefits of breastfeeding and discuss foods and supplements that can optimize milk production for baby’s first months of life!
Also In This Episode:
- Benefits of Breastfeeding
- Starting the Breastfeeding Relationship
- Troubleshooting Breastfeeding Issues
- For Mastitis: Take 1-2 tsp sea salt in 6 oz hot water and soak a washcloth
- The Role of Probiotics
- Alternatives to Breastfeeding
- Supplements to Support Your Breastfeeding Journey
- Food-As-Medicine For Breastfeeding
Tuesday Oct 17, 2017
Tuesday Oct 17, 2017
Are you dealing with anxiety and want to take the reins on your life? Know there is more to the story in terms of treatment but unsure of where to start? Tune in to hear Ali and Becki tackle the often taboo subject of anxiety from defining the broad range of symptoms to Ali’s 6 Foundational Rs for managing anxiety. From decreasing inflammation to restoring the gut microbiome, Ali and Becki go deep into how diet can help you to find long term solutions and freedom from anxiety, worry and rumination!
In this Episode, Ali and Becki discuss the foundation of an Anti-Anxiety Diet and how you can use food-as-medicine as well as nutraceutical supplement recommendations for managing stress, worry and anxiety. From defining anxiety to the symptoms that are seemingly unrelated, this important episode gets to the root cases of the “elephant in the room” that is anxiety. From inflammation to gut dysbiosis to micronutrient status and adrenal gland function, there are a multitude of underlying factors at play when patients experience anxiety. Ali and Becki give recommendations for simple dietary changes as well as more advanced functional medicine testing to get you feeling back in the driver’s seat of your body!
Also in this episode:
- Getting a Handle on Pending Tasks
- Blood Sugar Stability
- Addressing Inflammatory Foods
- Resetting the Microbiome
- The Role of HPA-axis Dysfunction
- Addressing Genetic SNPs and Micronutrients
- Naturally Nourished Multidefense
- Metagenics Blisphora
- Naturally Nourished Cellular Antiox
- Pyroluria and the role of B6, Zinc, Biotin and GLA
- Food-As-Medicine Interventions for Anxiety
- Zinc-most meats, chicken, fish, turkey, pumpkin seeds, yogurt, cashews, oysters
- B6-tuna, salmon, beef liver, chicken, potatoes. banana, red pepper, pumpkin, shitake mushrooms, chickpeas, cooked spinach
- Glutathione- I3C-rich cruciferous veggies, avocado, cysteine in meats, glutamine in bone broth, grassfed whey!
- Vitamin D: mushrooms, liver, egg yolks
- Pumpkin Pie Smoothie
- Organ Puree & Pate
- Recommended Baseline Supplements and Labs
Tuesday Oct 10, 2017
Tuesday Oct 10, 2017
Are you or a loved one dealing with the side effects of chemotherapy or radiation? Struggling with a new diagnosis and unsure of how to best support your body through treatment? Tune in to hear Ali and Becki discuss food-as-medicine therapies that can aid with common side effects of treatment as well as ensure best recovery and remission. From creative ideas for dealing with loss of appetite to nausea and digestive changes, this episode will provide useful tools for optimizing nutrient intake so that you can truly fight with your fork!
In this Episode, Ali and Becki explore the nutritional priorities during active cancer treatment including supporting the immune system, ensuring adequate cell membrane and gut lining support as well as optimizing overall nutritional status. The side effects of cancer treatment can often seem as bad as the cancer itself and malnutrition is a common barrier to getting best outcomes. From immune support with adequate protein and optimal micronutrient status to navigation of taste changes, dehydration and oral sores, this episode is jam packed with practical tips to empower patients in active treatment as well as their caregivers!
Also in this Episode:
- Ensuring Adequate Protein Intake
- Naturally Nourished Grassfed Whey (use code PODCAST20 at checkout)
- Navigating Nausea, Oral Sores and Taste Aversions
- Thorne GingerPro
- Beef Rendeng Recipe
- Chocolate Peanut Butter Pudding
- Oral Rinse: Rinse your mouth with a solution of one teaspoon baking soda and one teaspoon of salt, diluted in a glass of lukewarm water, three or four times daily.
- Ginger Kudzu Root Pudding Recipe
- Digestive Health Concerns
- Naturally Nourished Digestaid
- Dealing with Diarrhea
- Coping with Constipation
- Naturally Nourished Phytofiber
- Prunes in Coconut Oil: Blend 2-3 prunes with 2 oz water heated and 1 Tbsp coconut oil
- Naturally Nourished Relax and Regulate
- Magnesium Citrate
- The Importance of Hydration and Electrolyte Balance
- Dealing with Neuropathy and Preventing Neutropenia
- Resources to Support your Food-As-Medicine Journey
Tuesday Oct 03, 2017
Tuesday Oct 03, 2017
Have you struggled to get your doctor on board with your desire to use food as medicine to heal your own body? Having trouble bridging the gap between conventional and functional medicine on your journey to optimal health? Tune in to hear Ali and Becki interview Dr. John Limansky, conventional doctor turned “recovering physician” about the ways that individuals can be their own best health advocate, approaches for using a ketogenic diet to heal your body and his cutting edge work in the realm of biohacking!
In this episode, Ali and Becki interview Dr. John Limansky, a Board Certified Physician in Internal Medicine and discuss his journey from being a hospitalist to using a ketogenic approach clinically. Dr. Limansky combines modern medicine techniques with nutritional ketosis to help clients reverse metabolic diseases, improve cellular health and lose real fat pounds. He also uses biohacking techniques as part of a virtual health system to optimize human performance for athletes and high functioning individuals. Learn about labs to ask your doctor for, whether using a ketogenic approach or not, tools and supplements for best outcomes with ketosis and hear his take on some of the backlash that the ketogenic diet has gotten from mainstream medicine practitioners.
Also in this Episode:
- Successful Clinical Outcomes with a Ketogenic Diet
- Baseline Labs to Monitor in Ketosis
- Why Calorie Restriction and Low Fat Don’t Work
- The Benefits of Intermittent Fasting
- Tools for Monitoring Ketosis
- For more information on Dr. John Limansky go to Johnlimanskymd.com