Free Daily Podcast Summary
Naturally Nourished: Daily Summaries Delivered
by Ali Miller RD
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 2 weeks ago1h 9m
Episode 518: Quantum Nutrition with guest Ethan Okunas
What is quantum? What do photons have to do with your energy production? How does the lighting you are using impact your mitochondria? Is grounding real and does it have a measurable impact on the human body? In this guest episode of The Naturally Nourished Podcast, Ali Miller RD interviews guest Ethan Okunas, registered dietitian and author of Quantum Nutrition and Quantum Weight Loss. Things get nerdy quick as he shares how ATP is made, the role of electrons, and what fourth phase water is. Learn why deuterium levels may matter in your foods and how the ketogenic diet naturally runs low deuterium. We discuss the balance of biohacking with seeking the natural source and lifestyle approaches to offset modern industrialized imbalances including red light, grounding sheets, and structured water. Ali notes on how antioxidants can influence our electrical charge by maintaining redox balance and supporting negative charge that can even be measured on CGM. Ethan takes the position that sunlight, darkness, water, and exercise all are priorities over what you are eating and most importantly with diet it is where and when you are eating that matters. Learn more about Ethan and his work at: www.quantumdietitian.com Check you his book on Amazon: Quantum Nutrition: The Unseen Signals That Shape Your Metabolism, Mitochondria, and Long Term Health: Okunas MS, RD, Ethan Resources discussed or referenced: Quantum food and nutrition: Subatomic approaches to nourishment for health and well-being - PubMed Light stimulation of mitochondria reduces blood glucose levels - PubMed The biological effects of deuterium present in food | Discover Food | Springer Nature Link https://www.westonaprice.org/health-topics/health-issues/the-fourth-phase-of-water Review Article High-dose vitamin C: A promising anti-tumor agent, insight from mechanisms, clinical research, and challenges Association between vitamin C intake and lung cancer: a dose-response meta-analysis - PMC
- 3 weeks ago41 min
Episode 517: Ask Me Anything October Edition
Is your smart watch messing with or enhancing your wellness? Do you need to toss your electrolyte pouch? Is your high protein breakfast messing with your metabolism? Do you feel intuitive in your eating or bound to food rules? Join Ali Miller RD in the October edition of Ask Me Anything where she answers all these questions and more! You will also learn about sauna vs. cold plunge mechanisms and concerns, natural approaches for A. Fib and supplement support, and Fall Favorite recipes. Ali also covers the real risks of raw milk and how to protect your body from food-borne illness. This episode is robust and filled with a-ha moments and food-as-medicine inspiration. Links in this episode: Vitamin D Balanced Blend Relax and Regulate CoQ10 Complex Prior episodes referenced: https://alimillerrd.podbean.com/e/episode-508-is-your-high-protein-breakfast-not-working/ https://alimillerrd.podbean.com/e/episode-431-harnessing-the-healing-power-of-light-with-infrared-with-connie-zack-of-sunlighten-sauna/ https://alimillerrd.podbean.com/e/episode-488-can-dirt-make-you-healthy-humic-and-fulvic-minerals-with-caroline-alan-ceo-of-beam/ Recipes: https://alimillerrd.com/blogs/blog/real-food-pumpkin-spice-latte Pumpkin Pie Spiced Nuts Sign up for my newsletter and get a FREE meal plan: https://alimillerrd.com/pages/free-1-week-keto-meal-plan-1 Join my Beyond Keto Community: Become a member with monthly or annual options: https://naturallynourished.circle.so/checkout/membership Try it for 1 month no commitment $99 https://naturallynourished.circle.so/checkout/drop-in-month-beyond-keto Newsletter promo: Getting into the swing of things fully into the new school year, starting to find structure and flow just in time for holidays to throw things off…don’t let that happen! Keto Meal Plans $10 off with KETO10 Recipes on the blog, 1 every other week or so: Summer Stew, Chicken stir fry, PSL redo, grape gelatin and more!
- Oct 14, 202639 min
Episode 516: All about Vitamin D + the Magnesium connection
Do you know your vitamin D status? Are you supplementing with Vitamin D3 and K2 but not with magnesium? Have you been dealing with fatigue and mood concerns or memory decline? Are you always catching some kind of infection? Join Ali Miller RD as she discusses how our body makes vitamin D, causes and symptoms of deficiency, food-as-medicine sources, and the best way to assess our vitamin D status. She covers up to date research on vitamin D supplementation influencing hormones, mental health, immune, and cardiovascular health. Learn about the industry standards and bioavailability of vitamin D in relationship to vitamin K2 and Magnesium. Ali covers how magnesium and vitamin D should be supplemented together and how vitamin D supplementation without magnesium can drive low magnesium status. Celebrate the reformulation of Vitamin D Balanced Blend and save 18% off with VITAMIND18 at checkout. Shop Vitamin D Balanced Blend now reformulated with Magnesium and K2VITAL. Sign up for the Naturally Nourished newsletter and get 1 week FREE Food-as-Medicine meal plan. Learn about formulas that support hormone balance and breast health in my October Collection. Shop Women’s Wellness Formulas. Get a vitamin D Blood Spot test https://alimillerrd.com/products/vitamin-d-blood-spot-test Get your Vitamin D level and RBC Magnesium along with 47 biomarkers in my Comprehensive Wellness Panel. Book discussed in today’s episode: The Healing Power of the Sun Research Links discussed in this episode: Impact of Vitamin D status on age at menopause: A prospective cohort study - PMC Vitamin K2 and D3 Supplementation in Patients With Severe Coronary Artery Calcification: The DANCODE Trial | Circulation Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III | BMC Medicine Role of Magnesium in Vitamin D Activation and Function - PubMed The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial - ScienceDirect The Effects of Vitamin K2 on Recovery from... : Medicine & Science in Sports & Exercise
- Oct 5, 202634 min
Episode 515: Breast Cancer Prevention and Estrogen Metabolism
Are you concerned about your breast health? Are you are estrogen dominant or have hormone imbalance? Do you want to stay proactive in breast cancer prevention? Are you looking to support breast cancer treatment with natural medicine? This episode is for you, Ali Miller RD, discusses the hormone influence on breast tissue and breast cancer. She unpacks the three types of estrogen, the role of the liver and various metabolic pathways of estrogen clearance and how this impacts whole body health and cancer risk. Learn about herbs, foods, and supplements that influence estrogen metabolism and strategy for prevention and cancer mitigation. Learn about the various mechanisms of cancer fighting foods including anti-tumorigenic, anti-angiogenesis, apoptosis drivers, and metabolic modulating. Learn about the importance of a low-glycemic diet, stress management, and movement in cancer prevention. You will be empowered with food-as-medicine, targeted supplement tools, access to functional labs, and lifestyle support. Episode offerings: Test Don’t Guess! Understand your body’s hormone status and true risk association with a DUTCH panel Save $50 off DUTCH Complete only $449 through October Use OCTOBER50 to save https://alimillerrd.com/products/dutch-hormone-panel Supplements discussed: Reset Restore Renew Detox packs Cellular Antiox BroccoDetox Calm and Clear Relax and Regulate Vitamin D Balanced Blend FAM priorities: Broccoli seed/sprout, radish sprout Cruciferous veggies ⅔-1 cup cooked 4x/wk Bile drivers for liver health: lemon, artichoke, dandelion, greens Ground Flax 1 Tbsp 3-4x/wk Citrus 3-4x/wk Pomegranate seeds or diluted juice as a spritzer Green Tea Garlic, onions, shallots, leeks Low glycemic diet Other episodes on this topic: https://alimillerrd.podbean.com/e/episode-313-estrogen-metabolism-and-breast-health/ Episode 280: Why You Need Estrogen | Naturally Nourished Episode 281: Estrogen Concerns and updates on Estrogen Dominance! | Naturally Nourished Episode 464: Thermography, Mammograms & Dense Breast Tissue with Guest Patricia Luccardi | Naturally Nourished Research studies discussed: Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy - PubMed Estrogen Metabolism and Breast Cancer - PMC Dietary Natural Products for Prevention and Treatment of Breast Cancer - PMC The effects of tamoxifen and its metabolites on circulating estrogen metabolites among pre- and postmenopausal women - PMC
- Sep 27, 202643 min
Episode 514: Ask Me Anything September Edition
How can I raise my ferritin levels? Should I worry about the estrogenic effects of Ashwaghanda? What the heck is going on with our beef? Are we all eating cell cultured dairy, eggs, and chicken? In this September edition of Ask Me Anything, Ali Miller RD hits all your burning questions from whether or not you should supplement with iron for low ferritin, seeking root causes of low iron status, and understanding lab values. She covers the role of stress and gut infection on malabsorption and even touches on the connection of heavy metal toxicity with solutions. Next she provides all you need to know for stye treatment and supporting a healthy ocular (eye) microbiome including topical sprays and internal ways to support symbiosis in the body. Learn about the role of ashwagandha on HPA-axis and cortisol as well as the estrogen receptor connection. Ali shares research on ashwagandha aiding in PCOS, PMS, and even breast cancer treatment. Finally, Ali takes on the industrialized food system in lab grown proteins including what they are, where and how they are being sold, and priorities in purchasing your protein! Resources and links discussed: Join my Beyond Keto Community and become a member $49/month or $500/year Explore my Beyond Keto Community for 1 month $99 Comprehensive Wellness Lab panel Force of Nature Meats Naturally Nourished Supplements discussed: MultiAvail Mama Multidefense with iron Cellular Antiox Rebuild Spectrum Probiotic NanoSilver GI Immune Builder Whey Protect Calm and Clear
- Sep 20, 20261h 2m
Episode 513: Herbalism as Medicine with Guest Sajah Popham
Have you ever used herbs as medicine? Are you curious about how plants work in the body and the various ways that herbs can be consumed? In this episode of the Naturally Nourished Podcast, Ali Miller RD interviews Sajah Popham of Evolutionary Herbalism and Natura Sophia Spagyrics. Sajah shares his beautiful perspective on how herbs can cultivate whole person healing as he unpacks their ability to calm to HPA-axis, clarify the mind, open the heart, and aid in connecting you deeper to your true self. You will learn about various classifications of herbs and which plant Sajah first was moved by. Get empowered with his epic list of must-have herbs for an at home medicine cabinet and learn about Sapgyric preparations along with tinctures, infusions, teas, and topicals. Learn about the nuance of considering constitution and mechanisms when selecting herbs and how some serve as foundational tools whereas others will be more cyclical. This episode is packed with information and will have you excited to add a new herbal remedy to your supplement routine. Links discussed in this episode: Sajah’s book Evolutionary Herbalism www.evolutionaryherbalism.com www.naturasophiaspagyrics.com https://naturasophiaspagyrics.com/pages/the-spagyric-process Take courses with Sajah: https://www.evolutionaryherbalism.com/home/online-herbalism-courses/ Top herbal recommendations: Wood Betony Milky Oats Lemon Balm Holy Basil Echinacea Chamomile Yarrow Oregon Grape Root Wormwood Boneset You can shop single herb formulas at Natura Sophia Spagyrics Naturally Nourished formulas that use herbs as medicine: Berberine Boost Herbal Immune Calm and Clear Adaptogen Boost
- Sep 13, 202651 min
Episode 512: ADHD with estrogen and progesterone decline?
Are you feeling like you are losing your mind as you approach menopause, perimenopause, or even in postpartum? Stress, fatigue, emotional dysregulation, brain fog, forgetfulness, adult ADHD…all can be seen as levels of estrogen and progesterone decline in the body. Ali Miller RD, walks you through the symptoms of perimenopause, the role of estrogen receptors on the brain and regions of impact as well as how hormones can influence memory, learning, neurogenesis, and serve as neuroprotective mechanisms to reduce inflammation and oxidative stress. In this empowering episode you will learn about tools beyond HRT in management of menopausal memory decline or perimenopausal ADHD including key nutrients and food-as-medicine focus. In the past 5 years the diagnosis of ADHD in women aged 30-50 has doubled, get ahead of the curve and start to harness your stress response to prevent burn out and focus issues while managing hormone symptoms. Supplements Highlighted in the Episode: Relax and Regulate Calm and Clear Bio-C Plus vitamin C EPA-DHA Extra EPA-DHA Liquid Vitamin D Balanced Blend Labs discussed: Dutch Complete Hormone and Cortisol Panel Naturally Nourished Comprehensive Wellness Panel Podcasts and research articles featured: Episode 395: Testing Women’s Hormones: Saliva, Urine and Blood | Naturally Nourished Episode 485 Perimenopause Reset with Dr. Jen | Naturally Nourished Beyond Hot Flashes: The Role of Estrogen Receptors in Menopausal Mental Health and Cognitive Decline - PMC
- Sep 7, 202629 min
Episode 511: All about L-theanine
Can green tea boost your memory? Is the matcha craze worth the hype? In this episode, Ali Miller RD shares all about L-theanine an amino acid for stress resilience and tolerance with food-as-medicine and supplement support. She shares clinical research studies on the role of L-theanine in mental health and cognitive enhancement as well as physiological stress reduction (lower cortisol and secretory IgA) and improved sleep quality. Also in this episode, Ali unpacks how nervine and adaptogenic herbs can support stress resilience and tolerance while supporting memory and learning. She shares about the reformulation of Calm and Clear and how trace minerals are now present in each capsule with sea-derived magnesium sourcing. Leave with food-as-medicine ways to consume matcha, understanding of clinical dosage of L-theanine for results, and why stress regulation is key in your wellness. Links in this episode: Last call for Early Bird savings on Mentorship Naturally Nourished Academy Mentorship Calm and Clear has been reformulated! Check it out and use CALM15 to save (limited time offer) My favorite matcha Matcha Green Smoothie Matcha Chia Parfait Slice and Bake Matcha Almond Cookies Research studies discussed: l-Theanine, an amino acid in green tea, attenuates beta-amyloid-induced cognitive dysfunction and neurotoxicity: reduction in oxidative damage and inactivation of ERK/p38 kinase and NF-kappaB pathways - PubMed How does the tea L-theanine buffer stress and anxiety - ScienceDirect Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study - PMC Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial - PMC L-theanine, a natural constituent in tea, and its effect on mental state - PubMed
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About Naturally Nourished
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.
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