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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.

Naturally Nourished

Have you always wanted to deepen your understanding of functional medicine? Looking to bring food-as-medicine into your current healthcare practice—or start your own, but not sure where to begin? In this episode, we introduce our transformative 12-week Functional Nutrition Mentorship Program, designed to help practitioners and passionate learners elevate their clinical skills, confidence, and impact.

In this first installment, we walk through Weeks 1–6 of the curriculum, covering the foundations of functional medicine and how to start thinking like a clinician. You’ll hear what to expect in the early phases of the program—from mastering the client intake process and connecting symptoms to root causes, to interpreting foundational labs and building personalized anti-inflammatory protocols. We also dig into metabolic, cardiovascular, and digestive health—exploring how to assess thyroid, insulin, and lipid panels, interpret the GI-MAP, and approach gut imbalances like dysbiosis and leaky gut with food-as-medicine and targeted supplementation. Whether you’re a dietitian, health coach, or simply obsessed with functional nutrition, this episode offers a behind-the-scenes look at how Naturally Nourished Academy helps practitioners build confidence, sharpen critical thinking, and create real transformation for their clients.

What is Naturally Nourished Academy?

 • Who is this Program for? 

 • Curriculum Walkthrough

 • Week 1-6 Highlights

 • All About Antioxidants 

 • Mastering the client intake process + Start to think like a functional medicine practitioner

 • Anti-Inflammatory Diet 

 • Interpreting foundational labs

 • How to determine your client’s caloric and macro needs

 • Advanced Metabolic health & blood sugar control

 • Heart Health Protocol

 • Advanced Cardiovascular health

 • Understanding Optimal Digestion

 • Microbiome and Gut Infections

 • Elimination Diet & Food Sensitivity

 • Leaky Gut and Bowel Inflammation

 • 

Are you ready to take your knowledge of functional nutrition to the next level? Whether you're a health coach, registered dietitian, nutritionist, medical professional, or someone deeply passionate about using food as medicine, our 12-week mentorship program is designed to transform the way you approach health and healing.

This immersive mentorship experience provides:

 • Weekly 60-minute + 90-minute live classes led by experienced functional nutrition experts Ali Miller RD LD CDE & Becki Yoo MS RD LD

 • Hands-on learning through weekly case studies, lab reviews, and protocol development with real time feedback

 • Real-world application with practical assignments that you can translate directly into your own clinical practice such as recipe creation, research projects and marketing materials

 • A supportive community of like-minded professionals to grow and learn with

 • Personalized mentorship to help you refine your approach and build confidence

 • Access to a private Slack channel to ask questions, collaborate and pick Ali & Becki’s brains between classes

Early enrollment is encouraged and we are now live! We understand this is a significant commitment, both financially and logistically so we’re giving you plenty of time to plan and prepare to make the most of our program. Naturally Nourished Academy launches February 4th and our program runs through May 1st 2026. 

Join Here

Sponsors for this episode: 

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!

Episode 465: Naturally Nourished Academy Part 1

Do you have dense breasts? Are mammograms always the best option? How can thermography support breast and whole body health? With so much interest in our recent coverage of thermography, this follow-up conversation dug even deeper into the topic with Patricia Bowden Luccardi, CTT, CNMT, LMT.

We explore the role of thermography as a tool for breast health monitoring, the risks and considerations tied to mammograms, and special concerns for women with dense or fibrocystic breasts. You will gain a deeper understanding of how different screening methods compare and what proactive steps you can take to better support long-term breast health. Plus learn why wearing a bra might be bad for your breasts, the connection between oral and breast health, and how caffeine can drive excessive estrogen in this jam packed episode! 

More about Patricia: 

Having studied and taught a variety of natural health modalities and therapies, Patricia Bowden-Luccardi has been a lifetime student of integrative health and wellness. 

For over 25 years she has been teaching and providing private consultations on health protocols customized to her clientele’s personal needs. 

 

During the past thirteen years, Patricia has focused her expertise on the natural prevention of breast cancer. She is a professional advocate and practitioner for the promotion of radiation-free thermography. 

 

Her public seminars and lectures are designed to educate women about the serious health risks of environmental toxins, endocrine disruptors, and breast cancer. Her natural protocols including diet, plant-based supplementation and lifestyle changes have revealed extraordinary results that have been later visibly confirmed by thermographic imaging. 

Patricia holds licensed certifications in Thermographic Technology, Clinical Massage Therapy, Food as Medicine, and Whole Health Education and lifestyle and wellness coaching. A member of Professional Academy of Clinical Thermology She authored the book Thermography and the Fibrocystic and Dense Breast, a Radiation-Free Guide to Happy Healthy Breasts.

 

Where to find more about Patricia Luccardi:

Thermography and the Fibrocystic and Dense Breast / A Radiation-Free Guide to Happy Healthy Breasts
www.patricialuccardi.com
 • Breast Thermography International 
www.btiscan.com

 

Also in this episode: 

 • Patricia’s Story

 • What is Thermography

Episode 446 Thermography as an Assessment of Wellness 
 • 

 • How Sulforaphane can support Breast Health

BroccoDetox
 • 

 • Thermography vs. Mammogram for Dense Breasts

Effectiveness of a noninvasive digital infrared thermal imaging system in the detection of breast cancer
Mammography screening does not save lives or breasts | The BMJ
 • 

 • Cumulative effects of radiation

Naturally Nourished Episode 188 Body Autonomy and Listening to Your Inner Wisdom with Dr. Christiane Northrup
 • 

 • Alternatives for dense breasts

HER Scan
QT Scan 
Dr. Jean Simmons
 • 

 • Oral health and breast health

Naturally Nourished Episode 370 Biological Dentistry with Dr. Joan Sefcik
 • 

 • Bras and restrictive clothing

Dressed to Kill - Sydney Singer
 • 

 • Caffeine and estrogen

 • Lymphatic Drainage and movement

Sauna - we love Sunlighten Sauna use code ALIMILLERRD
 • 

 • The role of iodine in breast health

Naturally Nourished Episode 457 All About Iodine
 • Lugol’s iodine with castor oil for breast massage

Hakala labs iodine test
 • 

 • Supplements for breast health

 • Plant stem cells 
nature-provides.com
Cellular Antiox
AHCC medicinal mushrooms
 • Vitamin D 

Vitamin D Blood Spot Test
Vitamin D Balanced Blend
 • 

 • 

 • Dairy and estrogen dominance

 • Success stories

Lymph star machine
 • 

Boobs: The War on Breasts
CNB Breast Oil
Queen of Thrones Castor Oil Packs

 

Sponsor for this episode: 

This episode is sponsored by Air Doctor. The indoor air that we breathe can be up to 100 times 

MORE polluted than outdoor air, according to the EPA. Indoor air pollutants can cause respiratory symptoms like sneezing, congestion, scratchy throat, and even more serious health problems like lung and heart disease. Introducing AirDoctor, the air purifier that filters out 99.99% of dangerous contaminants so your lungs don’t have to. This includes allergens, pollen, pet dander, dust mites, mold spores and even bacteria and viruses.AirDoctor comes with a 30-day money back guarantee so if you don’t love it, just send it back for a refund, minus shipping!Head to airdoctorpro.com and use promo code ALIMILLERRD and you’ll receive UP TO $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value!

Episode 464: Thermography, Mammograms & Dense Breast Tissue with Guest Patricia Luccardi

In this episode of the Naturally Nourished Podcast, we focus on three key hormones that can significantly impact metabolism: insulin, leptin, and cortisol. Each of these hormones plays an essential role in regulating energy, hunger, and stress, and when imbalances occur, they may be the underlying cause of a metabolic stall or plateau.

The conversation explores how insulin resistance can block fat burn, how leptin resistance can interfere with satiety signals, and how cortisol dysregulation can drive cravings and fat storage. We discuss practical strategies for identifying when these hormones are out of balance, along with food-as-medicine approaches, lifestyle modifications, and targeted supplementation to help restore harmony and support optimal metabolic function.

Also in this episode: 

Join our Keto Reset Program
Naturally Nourished Kids Book Tour Events
 • Insulin

Naturally Nourished Episode 459 Why Insulin Matters
Improved Skeletal Muscle Insulin Sensitivity Study
Rapid Reduction in Insulin Resistance Markers Study
 • 

 • Leptin

Naturally Nourished Episode 146 Keto as a Hormetic Stressor and Leptin 
Naturally Nourished Episode 356 Low Fat Keto for Leptin Resistance
What is Leptin and why it matters
 • High vs. Low Leptin

Leptin, Obesity, and Leptin Resistance: Where Are We 25 Years Later?
 • 

 • Ideal range for leptin 5-10

 • 

 • Cortisol

 • Metabolic and blood sugar impact

The Anti-Anxiety Diet
Adrenal Rehab Program
Calm and Clear
Relax and Regulate
Adaptogen Boost
 • 

 • How a Keto Reset Supports Insulin, Leptin & Cortisol Regulation

 

This episode is sponsored by: 

According to extensive research by the Environmental Working Group, virtually every home in America has harmful contaminants in its tap water. That’s why you’ve got to check out AquaTru. AquaTru purifiers use a 4-stage reverse osmosis purification process, and their countertop purifiers work with NO installation or plumbing. It removes 15x more contaminants than ordinary pitcher filters and are specifically designed to combat chemicals like PFAS in your water supply. Naturally Nourished Podcast listeners can use code ALIMILLERRD at AquaTru.com to save 20% off.

Episode 463: Insulin, Leptin, and Cortisol: The Triple Threat to Metabolic Success

In this episode, we cover your burning questions on our Keto Reset so you can determine if this program is for you. Can you do Keto when pregnant or breastfeeding? Is Keto safe on a GLP-1 medication? Will Keto raise my cholesterol levels? Do I need to take Berberine? We cover all these and more!

We also discuss our Keto Reset Program, a food-as-medicine approach designed to support sustainable health and metabolic balance. This episode highlights why our program stands apart by focusing on nourishing, whole foods and personalized guidance that fits your unique needs. Whether you’re new to keto or looking to deepen your understanding, this episode provides clarity and inspiration to take charge of your health with confidence. 

Also in this episode: 

Keto Reset Program - Starts 9/24!
 • What is a keto reset?

 • Keto miracle babies, the impact of ketosis on fertility

 • Our 3 phase protocol and how carb levels vary based on seasons

 • The Perimenopause plateau: is it real? How can I get off it?

 • Can Red Meat increase my risk for heart disease?

 • Do I have to track to be successful?

 • Do Women need carbs for hormone health?

 

Sponsors for this episode: 

Wild Foods Co

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co! 

This episode is sponsored by our Naturally Nourished Keto Reset Program. Ready to take the guesswork out of keto and finally see real results? Whether you're struggling with weight loss resistance, hormonal imbalances, gut issues, or just want more energy and less bloat—our Keto Reset program is your roadmap. You’ll get a structured, functional medicine approach that goes beyond macros and meal plans. We teach you why your body is stuck and how to heal it from the root—through nutrient-dense food, therapeutic tools, and behavior change strategies that last.

You’ll be supported every step of the way with weekly classes and Q&As, downloads, real food meal plans, and direct access to us. This isn’t about restriction or gimmicks. It’s about learning to work with your body, building metabolic flexibility, and unlocking your best health. Doors are open now—so join us, reset your metabolism, and transform your relationship with food, your body, and your health. Grab your spot here.

Episode 462: Keto Reset Q&A

In this episode we celebrate the official release of the Naturally Nourished Kids Cookbook live with Naturally Nourished Podcast fans over a virtual party! We address all of your burning questions about optimal eating for toddlers through teens! Learn about our personal process of writing, photographing, and publishing this cookbook. 

 

In this episode we share our children's favorite recipes, how to get ample protein into your child, the importance of baby led weaning, why we aren’t a fan of grazing or excessive snacks, and more! We also share top ways to support your child’s immune system this season.

 

Links featured in this episode: 

NN Kids Amazon Store

https://www.amazon.com/shop/beckiyoord

 

Vanilla Bean Marshmallows

https://www.youtube.com/watch?v=xp-tZg3OL_k

 

Special Thank You to our Naturally Nourished Kids Book Tour Sponsors!

FOND Regenerative bone broth and tallow made from pasture-raised, regenerative farms. Rich & Nourishing. Slow-simmered with herbs, veggies, and spices. Pure & Organic. No additives or preservatives. Shop at FondRegenerative.com and use NATURALLY10 to save!

 

Wild Foods our favorite clean, purposeful food-as-medicine pantry staples to support your focus, energy, and balance. Shop at wildfood.co and use ALIMILLERRD to save!

 

Come see us on our book tour for in person events! Book tour link:

https://alimillerrd.com/pages/nn-kids-book-tour

 

Baby Led Weaning podcast resource

https://www.naturallynourishedrd.com/podcast/naturally-nourished-episode-239-baby-led-weaning/

 

Bonus guide including recipes, meal plan, and Immune Guide

https://alimillerrd.com/pages/naturally-nourished-kids-bonus

 

Kids Essentials Bundle 

https://alimillerrd.com/products/kids-essentials-bundle

 

Medicinal Honey w/ Cellular Antiox & Bio-C Plus

https://www.youtube.com/watch?v=q7RZC8FyxkI

Sponsor for this episode: 

This episode is sponsored by Air Doctor. The indoor air that we breathe can be up to 100 times 

MORE polluted than outdoor air, according to the EPA. Indoor air pollutants can cause respiratory symptoms like sneezing, congestion, scratchy throat, and even more serious health problems like lung and heart disease. Introducing AirDoctor, the air purifier that filters out 99.99% of dangerous contaminants so your lungs don’t have to. This includes allergens, pollen, pet dander, dust mites, mold spores and even bacteria and viruses.AirDoctor comes with a 30-day money back guarantee so if you don’t love it, just send it back for a refund, minus shipping!Head to airdoctorpro.com and use promo code ALIMILLERRD and you’ll receive UP TO $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, which is an additional $84 value!

Episode 461: Naturally Nourished Kids Virtual Release Party LIVE Q&A with Ali and Becki

In this episode, we debunk the most common misconceptions about the ketogenic diet—from worries about gut health and restrictive eating, to concerns about processed foods, to whether keto is bad for women’s hormones and heart health. If you’ve been curious about keto but held back by these myths, we’re here to clear the air. You’ll learn how keto, when done right, can be a powerful therapeutic tool for healing the whole body, not just a passing fad or quick fix. 

We also discuss our Keto Reset Program, a food-as-medicine approach designed to support sustainable health and metabolic balance. This episode highlights why our program stands apart by focusing on nourishing, whole foods and personalized guidance that fits your unique needs. Whether you’re new to keto or looking to deepen your understanding, this episode provides clarity and inspiration to take charge of your health with confidence. 

Also in this episode: 

Keto Reset Program - Starts 9/24!
 • What is a keto reset?

 • How our approach to mastering your metabolism is unique

Naturally Nourished Episode 99 Ketosis As Medicine
 • 

 • Busting Keto Myths

 • Myth #1: Keto kills your microbiome because it lacks fiber

Beat the Bloat Cleanse
Phytofiber
 • 

 • Myth #2: Keto is just a fad diet and you’ll gain all the weight back

 • 

Two Year Clinical Trial Outcomes Provide Evidence for Long-Term Benefits of Virta for Type 2 Diabetes

 • Myth #3: Keto is all processed and packaged

What is Dirty Keto? And Why Real Food Matters - YouTube
 • 

 • Myth #4: Keto wrecks your hormones

Naturally Nourished Episode 190 Keto and Women's Hormones
 • 

 • 

Episode 430: Keto and PCOS

Relax and Regulate

BroccoDetox
 • 

 • Myth #5: Keto causes heart disease from all the saturated fat

The effects of low-carbohydrate diet on glucose and lipid metabolism in overweight or obese patients with T2DM: a meta-analysis of randomized controlled trials - PMC
 • 

Sponsors for this episode: 

This episode is sponsored by our Naturally Nourished Keto Reset Program. Ready to take the guesswork out of keto and finally see real results? Whether you're struggling with weight loss resistance, hormonal imbalances, gut issues, or just want more energy and less bloat—our Keto Reset program is your roadmap. You’ll get a structured, functional medicine approach that goes beyond macros and meal plans. We teach you why your body is stuck and how to heal it from the root—through nutrient-dense food, therapeutic tools, and behavior change strategies that last.

You’ll be supported every step of the way with weekly classes and Q&As, downloads, real food meal plans, and direct access to us. This isn’t about restriction or gimmicks. It’s about learning to work with your body, building metabolic flexibility, and unlocking your best health. Doors are open now—so join us, reset your metabolism, and transform your relationship with food, your body, and your health. Grab your spot here.

Episode 460: 5 Keto Myths & Why You Need a Keto Reset

In this episode, we shine a spotlight on insulin—an often overlooked but crucial hormone that plays a central role in metabolism and overall health. While blood sugar gets a lot of attention, insulin is the key regulator behind it, influencing energy storage, fat metabolism, and cellular function. We explore how insulin resistance develops, the early signs to watch for, and why it’s so important to address this root issue to prevent chronic disease.

We also discuss how ketogenic and low-carb diets can help regulate insulin levels, improve metabolic flexibility, and support weight management. This episode provides clear, functional insights into insulin’s role and practical strategies for balancing it through nutrition and lifestyle, making it a must-listen for anyone interested in metabolic health and disease prevention.

Also in this episode: 

Keto Reset Program - Enrollment opens 8/28!
Episode 76 Getting to the root of insulin resistance
 • What is insulin and why does it matter?

 • What is insulin resistance?

 • What causes insulin resistance?

 • How does it develop on a cellular level? 

 • What are signs and symptoms of insulin resistance?

 • How do we test for insulin resistance?

 • 

 • Fasting insulin <8

 • C-peptide – Reflects insulin production

 • Glucose-insulin index / HOMA-IR – Measures insulin resistance directly (calculated using fasting glucose & fasting insulin) 

 • Triglyceride:HDL ratio – Optimal <1.5 (higher = higher risk)

 • A1c – Goal <5.5% (but early IR won’t always show up here)

 • hs-CRP – Inflammation worsens insulin signaling

 • Leptin

Keto Checkup Lab • (Fasting Insulin, A1c, Leptin, CMP, DHEA-s)

 • 

 • 

 • Continuous Glucose Monitor

Nutrisense use code ALIMILLLERD

 • Conventional treatment of insulin resistance

Naturally Nourished 323 Ozempic, Wonder Drug or Too Good to be True?
Naturally Nourished Episode 359 Oh-No Ozempic Updates, Berberine and Keto
 • 

 • Food as medicine for insulin resistance

 • Ditch the drivers: eliminate refined carbs, sugar, seed oils, and artificial sweeteners

Top 5 Benefits of Apple Cider Vinegar | Let's make an ACV shooter
 • Cinnamon, turmeric, fenugreek

 • Intermittent fasting

 • Movement: Walking after meals

Naturally Nourished Episode 424 How Daily Walking Can Transform your Health
 • 

 • 

 • Keto for insulin resistance

A 3-Week Ketogenic Diet Increases Skeletal Muscle Insulin Sensitivity in Individuals With Obesity: A Randomized Controlled Crossover Trial - PubMed
Ketogenic Diets for Body Weight Loss: A Comparison with Other Diets
Mapping the evolution and impact of ketogenic diet research on diabetes management: a comprehensive bibliometric analysis from 2005 to 2024
 • 

 • Supplements for insulin resistance

Berberine Boost
Relax and Regulate
EPA DHA Extra
Vitamin D Balanced Blend
L-Carnitine
 • ALA

 • Chromium & Resveratrol

Multidefense
 • 

 • 

Sponsors for this episode: 

This episode is sponsored by our Naturally Nourished Keto Reset Program. Ready to take the guesswork out of keto and finally see real results? Whether you're struggling with weight loss resistance, hormonal imbalances, gut issues, or just want more energy and less bloat—our Keto Reset program is your roadmap. You’ll get a structured, functional medicine approach that goes beyond macros and meal plans. We teach you why your body is stuck and how to heal it from the root—through nutrient-dense food, therapeutic tools, and behavior change strategies that last.

You’ll be supported every step of the way with weekly classes and Q&As, downloads, real food meal plans, and direct access to us This isn’t about restriction or gimmicks. It’s about learning to work with your body, building metabolic flexibility, and unlocking your best health. Doors are open now—so join us, reset your metabolism, and transform your relationship with food, your body, and your health. Grab your spot here.

Episode 459: Why Insulin Matters

In this episode, we explore the vital role of the liver in overall metabolic health and why fatty liver disease has become increasingly common. We dive into the liver’s many functions, including detoxification, fat metabolism, and hormone regulation, highlighting how disruption in these processes contributes to fat accumulation in the liver. Understanding the root causes—from diet and lifestyle factors to environmental toxins and insulin resistance—is key to addressing this growing health concern.

We also focus on actionable, food-as-medicine strategies to support liver function and promote reversal of fatty liver disease. Listeners will learn about key nutrients, dietary patterns, and lifestyle habits that nourish the liver, reduce inflammation, and improve metabolic flexibility. Plus we discuss how a ketogenic approach can literally reverse fatty liver, supplemental support and favorite recipes to support liver health! 

Also in this episode:

Keto Reset Masterclass 8/29 
Keto Reset Program - Enrollment opens 8/28!
Naturally Nourished Episode 109 Liver Function
 • What is the liver and how does it function? 

 • Digestion

 • Blood Sugar Balance

Naturally Nourished Episode 266 Why is my A1C Elevated?
 • 

 • Detoxification

 • 

 • What is fatty liver?

 • How keto can reverse NAFLD

Effect of a ketogenic diet on hepatic steatosis and hepatic mitochondrial metabolism in nonalcoholic fatty liver disease - PMC
Ketogenic Diet in Steatotic Liver Disease: A Metabolic Approach to Hepatic Health • .

The effect of a low-carbohydrate, ketogenic diet on nonalcoholic fatty liver disease: a pilot study - PubMed
 • 

 • Omega 3s and fatty liver

Effects of triglyceride and ethyl ester forms of EPA on hepatic lipid metabolism in mice with non-alcoholic fatty liver disease - ScienceDirect
 • 

EPA DHA Extra
 • Probiotics and fatty liver

Restore Baseline Probiotic
 • 

 • Nutrients to support liver function

Nutraceutical Approach to Non-Alcoholic Fatty Liver Disease (NAFLD): The Available Clinical Evidence - PMC
Detox Packs
 • 

 • Markers to assess liver function

 • AST, ALT, ALP, Bilirubin, Total Protein, Albumin as markers to test (include in a Comprehensive Metabolic Panel)

 • GGT

 • Lipids

 • Ultrasound, CT Scan, MRI, Liver Biopsy

 • 

 • How to support liver function with Food as Medicine

 • Blood Sugar regulation with keto or low glycemic diet

 • Bitter/sour foods, ACV, Dandelion greens

YouTube ACV shooter
Lemon turmeric ginger shooter
 • Glutathione rich foods

 • Cruciferous veggies support liver detox 

 • Fresh herbs and spices, turmeric 

 • Green tea can lower liver inflammation

 • High antioxidant fruits and veggies, beets, celery 

 • Choline - 
Episode 102 3 Micronutrients 
 • 

 • Supplements

Digestaid
Super Turmeric
Cellular Antiox
Ultimate Detox
Detox Packs
10 Day Detox
 • 

 • Liver as a food 

Peanut Butter Liver Pate
Liver Pills
Caramelized Onion, Bacon + Liver Meatloaf
Organ Puree + Pate
Epic Liver Bites
Wild Foods Liver Pills use code ALIMILLERRD
Noble Origins Organ Blend use code ALIMILLERRD
 • 

 

Sponsors for this episode: 

This episode is sponsored by our Naturally Nourished Keto Reset Program. Ready to take the guesswork out of keto and finally see real results? Whether you're struggling with weight loss resistance, hormonal imbalances, gut issues, or just want more energy and less bloat—our Keto Reset program is your roadmap. You’ll get a structured, functional medicine approach that goes beyond macros and meal plans. We teach you why your body is stuck and how to heal it from the root—through nutrient-dense food, therapeutic tools, and behavior change strategies that last.

You’ll be supported every step of the way with weekly classes and Q&As, downloads, real food meal plans, and direct access to us This isn’t about restriction or gimmicks. It’s about learning to work with your body, building metabolic flexibility, and unlocking your best health. Doors are open now—so join us, reset your metabolism, and transform your relationship with food, your body, and your health. Grab your spot here.

Episode 458: A Functional Approach to Fatty Liver

Often referred to as a “Goldilocks” mineral, iodine must be kept in balance—too little can lead to fatigue, thyroid dysfunction, and hormonal imbalance, while too much can exacerbate autoimmunity and disrupt delicate nutrient interplay. In this episode, we take a comprehensive look at iodine’s role in thyroid health, fertility, immune function, breast tissue, and detoxification. We unpack symptoms of both deficiency and excess, explore the connection between iodine and environmental exposures like fluoride, chlorine, and brominated flour, and discuss important considerations for those with Hashimoto’s or other autoimmune conditions.

You'll also learn how to assess iodine status through testing, the validity of iodine painting, and the risks and benefits of different supplementation approaches. We highlight topical uses—from wound care and nasal rinses to support for fibrocystic breasts—as well as dietary sources like sea vegetables and seafood. The conversation includes a breakdown of iodized salt, the iodine-selenium relationship, and how to use iodine safely and effectively in your wellness routine.

Also in this episode:

Keto Reset Masterclass 8/29 
Keto Reset Program - Enrollment opens 8/28!
 • What is iodine, and why do we need it?

 • What are the signs and symptoms of too little—or too much—iodine?

 • How can we test iodine levels accurately in a functional medicine approach?

Micronutrient Panel
 • 

 • What is iodine painting, and does it work?

 • Iodine in wound care and for oral use

 • Iodine for fibrocystic breasts

 • Fertility and hormone balance

 • If we’re using sea salt or Himalayan salt that isn’t iodized, should we be concerned about deficiency?

 • Concerns with iodine displacement from fluoride, chlorine and bromine

Naturally Nourished Episode 370 Biological Dentistry with Dr. Joan Sefcik
Is Chlorine Messing Up Your Gut? - YouTube
 • 

 • Thyroid health and Hashimoto's considerations

 • The selenium-iodine relationship

 • 

 • Iodine nasal sprays or mists

 • Supplementation considerations

MultiAvail Mama
Multidefense
Thyroid Optimizer
 • 

 • Top Iodine Rich Foods

 • Seaweed

 • Cod and white fish

 • Eggs

 • Shrimp, shellfish

Three Seaweed Salad
Roasted Almonds with Nori and Sesame
Nori Salmon Roll Ups
 • 

 

Sponsors for this episode: 

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!

Episode 457: All About Iodine

Do you need to be taking creatine? This episode explores the multifaceted role of creatine in the body, extending beyond its common association with athletic performance. From muscle strength and recovery to cognitive function, mood stability, and healthy aging, creatine plays a critical role in cellular energy production and neurological health. 

Listeners will learn how creatine functions in the body, who may benefit most from supplementation, and whether it has a place in daily wellness routines beyond the gym. The episode also covers considerations for dosing, form, and timing, along with potential benefits for women, vegetarians, older adults, and those dealing with neurological or mood disorders. Plus learn about food sources of creatine you can easily incorporate into your diet to reap the benefits. 

Also in this episode: 

Keto Reset Masterclass 8/29 • Grab your free spot for exclusive savings!

Keto Reset Program - Enrollment opens 8/28!
 • What is creatine? 

 • How creatine supports performance and muscle gain

 • Creatine and women’s health

Creatine Supplementation in Women’s Health: A Lifespan Perspective - PMC
 • 

 • Brain health and memory

Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials
 • 

 • Thoughts on fluid retention and creatine bloat

Pure Collagen
Whey Protect
 • 

 • Can you get enough creatine naturally from the diet?

 • Supplementation, form and dosage considerations

Wild Foods Creatine - use code ALIMILLERRD for savings
 • 

 

Sponsors for this episode: 

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!

Episode 456: Creatine Considerations

Wondering if Ali and Becki stay keto all the time or what their metabolic flexibility looks like these days? Want guidance on beginning to explore carbs again? Curious about our weekly meal planning and how we approach feeding our families? Tune in to learn about mastering your macros and making your metabolic flexibility work for you. 

 

In this episode, Ali and Becki discuss keto macro goals and targets for carbs, protein and fat in a keto approach as well as when it is appropriate to deviate from the perfect keto pie chart. Learn about the benefits of exploring your metabolic flexibility, from supporting the microbiome to regulating hormones. Plus get an idea of how a typical weekly meal plan lays out and some delicious recipe inspiration!

 

Also in this episode: 

YouTube Video: The Bright Side of Keto 
Episode 153: Metabolic Flexibility and the New Age of Keto
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 • Metabolic Flexibility and Exploring Your Macros
Episode 220: 3 Things That Will Destroy Your Health
Blueberry Banana Muffins
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 • Benefits of Exploring Carbs
 • Understanding Your Body’s Feedback

Mitohormesis Study
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 • Meal Planning Inspiration
Braised Short Ribs
Slow Cooker Carnitas
Pot Roast
Mini Meatloaves with Liver and Bacon
Yonder Way Farm (Liver Blend)
YouTube Video: Non-Toxic Cookware and Cleaning Your Cookware
Adult Lunchables
Mediterranean Tuna Salad
Nori Salmon Rolls
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10 Day Detox • Use code PODCAST21 to get the ebook for $1.99

The Anti-Anxiety Diet Cookbook
Ali’s Amazon Store (find our pantry staples here!)

Sponsors for this episode:

This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code AliRD for $30 off your monthly subscription plan at nutrisense.io.

Episode 228: Exploring Your Macros and Meal Planning

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