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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

Could you be in perimenopause? Are you experiencing mood swings, trouble sleeping, or irregular cycles and wondering if it’s just stress—or something more? In this week’s episode, we’re unpacking the hormonal rollercoaster that is perimenopause, a transitional phase that can span up to 10 years before menopause officially sets in. We talk about what’s happening with your hormones during this time, how to assess where you’re at, and the most common symptoms women face as their bodies shift.

We also share empowering, food-as-medicine strategies, targeted supplements, and key lifestyle interventions to help you feel balanced, supported, and vibrant through the transition. Aging doesn’t have to mean losing yourself in the process—there’s so much you can do to stay sharp, energized, and grounded. Tune in and learn how to navigate perimenopause with clarity and confidence.

Also in this episode: 

 • Defining perimenopause

 • Symptoms of perimenopause

 • Conventional treatment of perimenopause symptoms

 • Functional medicine approach

 • Phytoestrogens

 • Kudzu

 • Red Clover

 • Flax

 • Turmeric

 • Resveretrol

 • I3C

Broccodetox 
 • 

 • 

 • Labs for perimenopause

Dutch Hormone Panel
Labrix Neurohormone Complete Plus
Episode 395 Testing Women's Hormones
 • LH, FSH, Estradiol (Day 3)

 • Progesterone (Day 19)

 • 

 • Cholesterol changes in perimenopause

Episode 139 The Pregnenolone Steal
Episode 433 Markers that Matter for Heart Health
 • 

 • Priorities of supplementation

Relax and Regulate
Bio-C Plus
Vitamin D Balanced Blend
Women’s Flora
Julva
 • 

 • Food as medicine 

Mediterranean Keto
 • Protein

Episode 412 The Power of Protein
Whey Protect
Pure Collagen
 • 

 • Fiber

 • Omega 3s

Bone Broth Fasting
Carnitine
Detox Packs
 • Creatine 

 • 

 • 

 

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 443: Perimenopause

What is the difference between Germ Theory and Terrain Theory? Where did each way of thinking come from, how do they differ in terms of key principles, and how do they impact treatment of disease? Tune in to hear us compare and contrast and give our two cents on what each one has gotten right or wrong. 

 

In this episode, we unpack the historical origins of both Germ Theory and Terrain Theory. We discuss how each one has impacted medicine, from hygiene and sanitation to pharmaceutical intervention and beyond. Plus we discuss key aspects of how you can best support your body’s individual terrain and immune system and share our Strep Throat Protocol. 

 

Also in this episode: 

Free Detox Class 1/8/25 Sign Up Here
Free Keto Masterclass 1/15/25 Sign Up Here
 • Save the Date, next LIVE Keto Reset starts 1/29

Buy 3 Get 1 Free Tea with code FREETEA
 • What is Germ Theory?

 • Historical Origins

 • Shortcomings

 • 

 • What is Terrain Theory?

 • Nutrient Deficiency

Vitamin D Balanced Blend
Bio-C Plus
Cellular Antiox
 • 

 • Sugar Consumption

Naturally Nourished Episode 262 The Keto-Immune Connection
 • 

 • Gut Microbiome

Beat the Bloat Cleanse
Rebuild Spectrum Probiotic
GI Immune Builder
 • 

 • Stress

Stress Manager Bundle
Relax and Regulate
Sleep Support
 • 

 • Detox

10 Day Detox
Branch Basics use code ALIMILLERRD on a starter kit
 • 

 • Air Quality

Air Doctor use code ALIMILLERRD
 • 

 • 

Strep Throat Protocol
 • References

Wang, T., et al. (2014). The role of vitamin D in immunity and inflammation. Journal of Nutritional Biochemistry, 25(5), 499–505.
Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data. The Lancet Infectious Diseases, 17(8), 810–818.
Johnson, R. J., et al. (2014). Consumption of sugar-sweetened beverages and reduced immune function: An examination of leukocyte function and inflammation. The American Journal of Clinical Nutrition, 100(4), 1141-1146.
Cranford, R. R., et al. (2002). The effects of dietary sugar on neutrophil function. The American Journal of Clinical Nutrition, 75(4), 781-785.
Adkins, Y., et al. (2006). Acute intake of sugar-sweetened beverages decreases immune function. The Journal of Clinical Endocrinology & Metabolism, 91(2), 615–618.
Shin, N. R., et al. (2015). The gut microbiota and its implications for health and disease. Frontiers in Immunology, 6, 121.
Belkaid, Y., & Hand, T. (2014). Role of the microbiota in immunity and inflammation. Nature Reviews Immunology, 16(6), 390–400.
Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of research. Psychoneuroendocrinology, 30(10), 1023–1039.
Black, P. H., & Garbutt, L. D. (2002). Stress, inflammation, and cardiovascular disease. Brain, Behavior, and Immunity, 16(3), 331–338.
Bryant, P. A., et al. (2004). Sleep and immune function. Journal of Immunology, 173(4), 2149–2156.
Prather, A. A., et al. (2015). Sleep and C-reactive protein: A systematic review and meta-analysis. Sleep, 38(6), 827–835.
Source: Saito, H., et al. (2014). Liver detoxification and its importance for health. Hepatology International, 8(1), 15–20.
Brook, R. D., et al. (2010). Particulate matter air pollution and cardiovascular disease: An update to the scientific statement from the American Heart Association. Environmental Health Perspectives, 118(8), 1150–1156.
Nieman, D. C. (2013). Exercise immunology: An introduction. Exercise Immunology Review, 19, 8–20.
 • 

Sponsors for this episode: 

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 423: Germ vs. Terrain Theory

Want to add a healthy habit to your daily routine that is absolutely free and incredibly effective? Looking to reduce insulin resistance and lose visceral fat? Want to boost mental health and improve cognitive function? Look no further than walking! Tune in to hear us unpack the myriad of research-supported benefits.

 

In this episode, we discuss the incredible benefits of walking, from lowering blood pressure to improving heart rate variability to reducing stress and so much more. Learn about the magic number when it comes to step count, our thoughts on walking in nature vs. on a treadmill, and get practical tips for getting those steps! 

 

Also in this episode: 

Naturally Nourished Teas are buy 3 get 1 FREE, use code FREETEA
Gift cards at Naturally Nourished
Detox Masterclass 1/8
Keto Masterclass 1/15
Walking Pad C2 use code ALIMILLERRD for savings
 • Health Benefits of Walking

 • Lowers Blood Pressure

 • 

 • 

Hypertension: Brisk walking for 30 minutes, five days a week reduces blood pressure (Hypertension, 2020).

 • Improves Cholesterol Levels

 • 

 • 

Cholesterol: Effects on LDL and HDL cholesterol (Journal of the American Heart Association, 2021).

Lipid Profiles: Walking improves triglycerides and HDL (Atherosclerosis, 2021).

 • Reduces the Risk of Coronary Artery Disease

 • 

 • 

Coronary Artery Disease Risk: 150 minutes of walking weekly (Circulation, 2022).

 • Enhances Cardiorespiratory Fitness

 • Reduces Systemic Inflammation

 • 

 • 

Systemic Inflammation: Walking lowers CRP and IL-6 (Arteriosclerosis, Thrombosis, and Vascular Biology, 2020).

Systemic Inflammation: Walking reduces inflammatory cytokines (The Journal of Endocrinology, 2022).

 • Helps Maintain Healthy Weight and Prevent Obesity

 • Improves Heart Rate Variability

 • 

 • 

Heart Rate Variability: HRV improvement with regular walking (Heart, 2022).

 • Prevents Peripheral Artery Disease

 • 

 • 

Peripheral Artery Disease: Walking improves circulation and function in PAD patients (Journal of Vascular Surgery, 2021).

 • Reduces Resting Heart Rate

 • Enhances Endothelial Function

 • Supports Recovery After Cardiac Events

 • Improves Insulin Sensitivity

 • 

 • 

Insulin Sensitivity: Improvements with post-meal walks (Diabetes Care, 2021).

 • Enhances Glucose Regulation

 • Boosts Fat Oxidation

 • 

 • 

Fat Oxidation: Brisk walking boosts fat metabolism (Journal of Applied Physiology, 2022).

 • Reduces Visceral Fat

 • 

 • 

Reduction of visceral fat after 10,000 steps/day (Obesity, 2021).

 • Promotes Energy Balance

 • 

 • 

Energy Balance: 12,000 steps/day for maintaining weight (Medicine & Science in Sports & Exercise, 2020).

 • Regulates Hormones Related to Metabolism

 • Increases Mitochondrial Efficiency

 • Improves Metabolic Flexibility

 • Prevents Metabolic Syndrome

 • Helps Manage Type 2 Diabetes

 • Mental health

 • 

 • 

Stress Reduction: Nature walks lower cortisol more than treadmill (Environmental Research, 2022).

 • Stimulates Neurogenesis and Brain Plasticity

 • 

 • 

Brain Connectivity: Walking improves default mode network activity (Journal of Aging Research, 2021).

 • Enhances Neurotransmitter Balance

 • Supports Autonomic Nervous System Regulation

 • Improves Sensory Integration

 • 

 • 

Vestibular Function: Enhancing balance and stability with walking (Frontiers in Neuroscience, 2021).

 • Strengthens Cognitive Function

 • 

 • 

Neurogenesis and Cognitive Function: Exercise-induced brain growth (Nature Neuroscience, 2021).

 • Promotes Myelination and Nerve Health

 • Enhances Emotional Regulation via the Vagus Nerve

 • Reduces Neurological Disease Risk

 • Synchronizes the Nervous System Through Rhythmic Movement

 • Improves Sleep and Circadian Rhythm

 • Bone and Joint Health

 • Immune System Support

 • Longevity and Reduced Mortality

 • Gut Health

 • 

 • 

Gut Health: Positive effects on microbiota diversity (Gut Microbes, 2020).

 • The Science of Step Counts

 • Thoughts on Nature vs. Treadmill Walking

 • 

 • 

Cognitive Benefits: Nature walking improves attention restoration (Nature Neuroscience, 2021).

Proprioception: Benefits of uneven terrain in natural settings (Journal of Sports Medicine, 2023).

Motivation: Outdoor walkers maintain habits better than treadmill users (Behavioral Medicine, 2022).

Immune Boosting: Increased NK cell activity in forest walkers (International Journal of Environmental Health Research, 2021).

 

Sponsors for this episode: 

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 424: How Daily Walking Can Transform your Health

Can chiropractic care help with neurodevelopmental challenges such as Autism, ADHD, Sensory Processing Disorder, Epilepsy, Anxiety and beyond? What is the ‘Perfect Storm’ and how can we address these challenges from the root cause? Tune in for this inspiring episode with Dr. Tony Ebel of PX Docs, a chiropractor with 15 years of clinical experience who takes on the most intensive neurological cases in his clinic. 

 

In this important episode, we talk about the brain-gut axis, subluxation and how it can have a downstream impact on various organ systems, and we will dig into the vagus nerve and its role on stress response. Hear about Dr. Tony’s Perfect Storm theory and how his methodology can help kids with complex neurological issues heal! 

 

About Dr. Tony Ebel:

Dr. Tony Ebel is a dedicated husband, father of 4, and Certified Pediatric + Wellness Chiropractor with 15 years of clinical experience.

 

In addition, Dr. Tony has been teaching and training other Pediatric + Family Chiropractors for the past 10+ years! His focus is in teaching clinical protocols he created for pediatric neurodevelopmental challenges such as Autism, ADHD, Sensory Processing Disorder, Epilepsy, Anxiety, and more.

 

He’s currently taking on the most intensive neurological cases from across the world in his ‘Perfect Storm’ clinic.

 

Also in this episode: 

Teas are buy 3 get 1 FREE with code FREE TEA
Detox Masterclass 1/8
Keto Masterclass 1/15
Experience Miracles Podcast
Episode 294 Preconception, Pregnancy, Birth and Fitness with Dr. Lindsey Mathews Cantu of BIRTHFIT
 • Dr. Tony’s Story & Methodology

 • The Perfect Storm in Autism and Neurosensory Challenges

 • Addressing the Perfect Storm in Kids

 • How Toxins Play a Role

 • Subluxation and the Neurospinal System

 • What You Can Do At Home

Episode 424 How Daily Walking Can Transform your Health
GoRuck.com
 • Address Gut Motility

Relax and Regulate
 • 

 • 

 • How to Work on Vagal Tone

 • Where to Find Dr. Tony 

www.pxdocs.com
 • instagram: 
@pxdocs
 • Loads of Educational Articles at pxdocs.com as well: ex.
https://pxdocs.com/vagus-nerve/the-real-reason-why-your-child-is-not-healing/
 • 

 

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!

425: Navigating Neurological Health with Chiropractic Care with Guest Dr. Tony

Did you know that microplastics have been found in nearly 99% of humans tested? Or that glyphosate has been found in 87% of children’s urine tested by the CDC? What about heavy metal exposure which we are now seeing concerns with baby food, chocolate, cassava and more? Before you freak out, listen to this episode to learn about minimizing your exposure to these toxins and what you can do to support your body! 

 

In this episode, we discuss the biochemical process of detoxification, food as medicine and supplements to upregulate the detox processes, and how to support detoxification of the top three sources of toxins in the body: microplastics, glyphosate or agricultural chemicals, and heavy metals. Plus learn about 5 fundamentals of detox and how our 10 Day Detox addresses these and more.

 

Also in this episode:

Free Detox Masterclass 1/8 
Free Keto Masterclass 1/15 
 • Why Do We Need Detox Support? 

 • Microplastic Detox

Episode 391: Microplastics
Episode 405: Top 10 Microplastic Sources Hiding In Your Home
Tomato Basil Soup
Bio-C Plus
Sunlighten Sauna use code ALIMILLERRD
 • 

 • Glyphosate

Episode 385: Reducing Exposure and Impact of Glyphosate
E3 Live
Super Greens Cube
 • The Role of Glycine & Glutathione

Glyphosate, pathways to modern diseases III: Manganese, neurological diseases, and associated pathologies
 • 

 • 

 • Heavy Metals 

Cellular Antiox
 • Thoughts on Heavy Metal Testing and Chelation

Cellular Nutrient Analysis Micronutrient Test
 • 

 • How Toxins Impact the Body

 • Weight Loss Resistance and Toxicity

 • Biochemical Detox Pathways

10 Day Detox 
Reset Restore Renew Detox Packs use code DETOX24 through 1/8/25 or DETOXPOD for 10% off
 • 

 • 5 Detox Fundamentals

Episode 342: 5 Detox Fundamentals
 • Activate: Love Your Liver

 • Mobilize: Move Lymph and Support Drainage

 • Protect: Power up on Produce & Enhance Glutathione Status 

 • Convert: Encapsulate Toxins to Prepare for Removal

 • Eliminate Toxins Through Excretion

 •

Episode 426: Why You Need to Detox and How!

What exactly is a keto reset? Who can benefit from this metabolic kickstart? How long does it take to reset your metabolism? Tune in to hear us answer these questions and more in this informative episode. 

 

In this episode, we discuss how you can use keto as a reset to jumpstart weight loss goals and metabolism, hormonal health, cognitive function and concentration and so much more. Plus we’ll cover 5 reasons your metabolism isn’t working and how keto can help troubleshoot these areas! 

 

Also in this episode: 

Free keto Masterclass 1/15 - Sign up here!
Class Starts 1/29 - Sign up here!
 • What is keto?

 • What is a Keto Reset?

Episode 422 Functional Approaches to Neurodegenerative Disease
Grassfed Whey Protein
 • 

 • Mastering Your Metabolism

Dirty Keto YouTube
 • Who can do a keto reset?

 • How long will it take to reset my metabolism?

 • What does a day of eating look like on a keto reset?

How to Eat Keto for a Day (What Ali Eats in a Day) - YouTube
 • 

 • 5 things that slow your metabolism

 • Chronic Stress

Relax and Regulate
Calm and Clear
GabaCalm
 • 

 • Gut Health

Beat the Bloat
 • 

 • Analysis Paralysis

 • Hormones

Naturally Nourished Episode 190 Keto and Women's Hormones 
 • 

 • Lack of Muscle

Episode 412 The Power of Protein | Ali Miller RD
 • 

 • 

 

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 427: What is a Keto Reset?

Are you looking for ways to enhance your metabolic flexibility? Want to know how carb intake can vary based on your metabolic threshold? Tune in to hear us discuss metabolic flexibility--what it is, why it's important, and how you can improve it with simple diet and lifestyle changes. 

 

In this episode we will define what metabolic flexibility is, why it is important for your body composition, blood sugar, and overall disease risk, and most importantly how you can enhance your individual metabolic flexibility! Learn about using movement and exercise, fasting, berberine and other tools in your favor as well as important labs to run during your keto journey. 

 

Also in this episode: 

LIVE Food-as-Medicine Keto Reset
 • What is Metabolic Flexibility?

 • How carb intake varies based on metabolic flexibility

 • Benefits of carbs 

 • Microbiome

 • Nutrients and real food, especially important in keto space

 • Phytocompounds/immune

 • Emotional/mental/redefine relationship with food

 • Hormone regulation

 • Longevity

 • 

 • How to know what carb threshold works for you 

Nutrisense CGM use code ALIMILLERRD 
Episode 269: Blood Sugar Variability and Understanding Your CGM 
Berberine Boost
 • 

 • Labs for starting keto

Keto Checkup • 

 • CMP

 • DHEA-s

 • A1c

 • Leptin

 • Fasting Insulin

 • 

Advanced Metabolic Panel
 • All of the above, plus: 

 • hs-CRP

 • TSH

 • Free T3

 • Free T4

 • Vitamin D

 • Cholesterol Panel

 • CBC

 • 

 • 5 ways to enhance your metabolic flexibility

 • Movement 

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

 • Adjusting feeding frequency and fasting 

Naturally Nourished Episode 375 Clarifying Fasting
 • 

 • Nourished your mitochondria & support detoxification 

Bone Broth Fast
Detox Packs 
BroccoDetox
CoQ10
Carnitine Complex
 • 

 • Berberine 

Berberine Boost
Episode 359 Oh-No Ozempic Updates
 • Keto Essentials Bundle

 • 

 • Targeted carb control and nutritional ketosis

 

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 428: 5 ways to Enhance your Metabolic Flexibility

You’ve heard us talk about the many benefits of ketosis, but do ketones themselves have benefits? How can ketone production help with muscle sparing, body fat burn and taming cravings? Can ketones really reduce inflammation, improve cognition and aid in mood stability? Tune in to learn more about the life changing benefits of ketones and how you can harness them in your body! 

 

In this episode, we dive into the research on what ketones can do in the human body. From reduction of inflammation, to gaining and maintaining muscle, to working on leptin and GLP-1 to reduce food cravings, there are so many incredible benefits beyond weight loss. Learn whether more is better when it comes to ketones, our take on BHB supplementation, and simple tweaks you can make to increase your ketone production to reap the benefits. 

 

Also in this episode:

LIVE Food-as-Medicine Keto Reset • Starts 1/29

 • What are ketones and what do they do?

 • Muscle Sparing

A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial
What is Dirty Keto? And Why Real Food Matters
 • 

 • Reduction of Food Cravings

Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet
Short-term low carbohydrate/high-fat diet intake increases postprandial plasma glucose and glucagon-like peptide-1 levels during an oral glucose tolerance test in healthy men
Naturally Nourished Episode 359 Oh-No Ozempic Updates, Berberine and Keto
 • 

 • Reduced Inflammation and Neurogenesis

Antioxidant capacity contributes to protection of ketone bodies against oxidative damage induced during hypoglycemic conditions
The effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism
The ketogenic diet increases mitochondrial glutathione levels
Ketogenic diet-induced peroxisome proliferator-activated receptor-γ activation decreases neuroinflammation in the mouse hippocampus after kainic acid-induced seizures
Dietary ketosis enhances memory in mild cognitive impairment
A ketogenic diet as a potential novel therapeutic intervention in amyotrophic lateral sclerosis
 • 

 • Mood and mental health

Do ketone bodies mediate the anti-seizure effects of the ketogenic diet? 
Ketone Bodies as Anti-Seizure Agents 
 • 

 • Are more ketones better? Should we be taking BHB?

 • DHEA as a limiting agent to ketone production

Carnitine Complex
Detox Packs
Keto Essentials Bundle
 • 

 

This episode is sponsored by:

This episode is sponsored by Cozy Earth, makers of the bestselling bedding that will change your sleep! Feel the difference with their Bamboo Sheet Set Made from 100% premium viscose from bamboo. Their breathable sheets are uniquely soft and only get softer with every wash. Plus their bedding comes with a 100 night sleep trial and a 10 year warranty! Visit cozyearth.com and use code NATURALLY to enjoy 40% off!

Episode 429: Why You Want to Make Ketones

How can keto improve outcomes in Polycystic Ovarian Syndrome (PCOS)? What are the mechanisms on insulin resistance, hormonal regulation and inflammation that make the ketogenic diet so effective? How can you accelerate results with food as medicine? Tune in to hear us discuss why keto should be the first line of defense for PCOS and share supportive research. 

 

In this episode, we discuss the key features of PCOS, how it is diagnosed, and what causes it. We discuss how insulin resistance exacerbates PCOS and exactly why this diet works so well in treating this condition. Learn about the science behind keto for PCOS, plus hear us share food as medicine and supplement strategy. 

 

Also in this episode: 

Episode 48: PCOS Part 1
Episode 49 PCOS Part 2
Polycystic Ovarian Syndrome (PCOS) | 6 Food-as-Medicine SOLUTIONS!
LIVE Food-as-Medicine Keto Reset
 • What is PCOS?

 • Key Features of PCOS

 • Hormonal Imbalance

 • Irregular Cycles

 • Polycystic Ovaries 

 • Insulin Resistance

 • Difficulty with Fertility

 • Symptoms of PCOS

 • 

 • How PCOS is diagnosed

 • Causes of PCOS

 • Insulin Resistance

 • Inflammatory Drivers

 • Stress

 • Nutrient Deficiency

 • Microbiome Imbalance

 • 

 • How Insulin Resistance Exacerbates PCOS

 • How Keto Can Break the Insulin-PCOS cycle

The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study 
Ketogenic diet improves fertility in patients with polycystic ovary syndrome: a brief report 
Weight loss improves reproductive outcomes in obese women undergoing fertility treatment: a randomized controlled trial
Effects of Ketogenic Diet on Reproductive Hormones in Women With Polycystic Ovary Syndrome | Journal of the Endocrine Society
Women with PCOS on keto diet may see improvements in fertility 
Efficacy of very low-calorie ketogenic diet with the Pronokal® method in obese women with polycystic ovary syndrome: a 16-week randomized controlled trial
Ketogenic diet improves fertility in patients with polycystic ovary syndrome: a brief report
Effects of a ketogenic diet in overweight women with polycystic ovary syndrome | 
 • 

 • Assessment of Hormones in PCOS

Labrix NeuroHormone Panel
Dutch Plus Panel
 • 

 • Food as Medicine for PCOS

 • 5 Supplements for PCOS

Relax and Regulate 1-2 scoops
EPA DHA Extra 2-4/day
Vitamin D Balanced Blend 1/day
Berberine Boost 4-6/day (with meals)
Cellular Antiox 2/day
 • 

 

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 430: Keto and PCOS

Have you ever wondered how infrared saunas can support longevity, detoxification, and overall wellness? In this episode, we explore the science behind infrared therapy with special guest Connie Zack, co-founder of Sunlighten Sauna, the world leader in infrared sauna and light therapy. Tune in to learn how sweating can facilitate detox, why infrared is superior to traditional sauna, and how red light therapy can enhance healing. We’ll also break down the latest research on sauna use for cardiovascular health, weight management, and more!

Connie shares her personal journey of discovering infrared therapy after witnessing her brother’s health transformation, which inspired her and her husband to leave their pharmaceutical careers and pioneer the Sunlighten brand. We dive into the differences between near, mid, far infrared, and red light, how to incorporate sauna into your wellness routine, and what to consider when choosing a low-tox sauna. Plus, we address EMF concerns, discuss how infrared can be safe for children, and highlight groundbreaking studies on sauna’s impact on heart health, detoxification, and metabolism. 

More about Connie & Sunlighten Sauna: 

Connie Zack, co-founder of Sunlighten, the world leader in infrared sauna and light therapy, was inspired by her brother's health transformation through infrared sauna use. She and her husband, Aaron, left successful pharmaceutical careers to found Sunlighten 25 years ago, revolutionizing the infrared sauna industry with research-backed innovations and global education on its benefits. A trailblazer in light therapy, Connie's passion for holistic health drives her commitment to nutrition, exercise, mindfulness, and infrared therapy, sharing light, hope, and expertise on how infrared impacts a healthy lifespan.

 

Also in this episode: 

 • Connie’s Story

 • What is Light Energy?

 • What is sweating so important?

Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements - PubMed
 • 

 • Frequency and how to start

 • Infrared vs. traditional sauna

 • Near, Far, Mid and Red Light

Luminir Wand
Red Light Panel
 • Research highlights on sauna

Sunlighten Studies
 • Cardiovascular Health

Waon therapy improves quality of life as well as cardiac function and exercise capacity in patients with chronic heart failure
Lower Blood Pressure | Infrared Sauna Therapy | Sunlighten
 • 

Waon therapy improves the prognosis of patients with chronic heart failure - 

 • Detox Studies

Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements
Sauna Detoxification | Infrared Sauna Detox Benefits | Sunlighten
Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review 
 • 

 • Weight Loss

Infrared Sauna Weight Loss | Sunlighten
 • 

Behaviour Modification in Weight Management: The Transtheoretical Mode of Change and the Motivational Interviewing
Biological effects and medical applications of infrared radiation • 

 • How Sunlighten Saunas use low tox materials

 • EMF concerns

 • Use for kids

 • 1 minute per year of age

 • 

Use this link to get up to $1700 off: https://get.sunlighten.com/naturallynourished

Episode 431: Harnessing the Healing Power of Light with Infrared with Connie Zack of Sunlighten Sauna

Have you heard of chrononutrition? Are you optimizing your body’s circadian rhythm? How does when you eat, sleep and fast impact your body’s clock? Tune in to hear us discuss the topic of chrononutrition and how you can time your food, exercise, sleep and other activities to best sync up to your natural rhythm. 

 

Chrononutrition is the focused study of the relationship between food, metabolism, meal timing, and the circadian system. Your body actually has a central circadian “clock” located in the hypothalamus of the brain as well as additional clocks throughout peripheral tissues including the liver, heart, intestines, retina and more. In this episode we discuss sleep cycles, the actual best time to fast, as well as tips to reduce the pesky bluelight that is messing up your melatonin production! 

 

Also in this episode: 

Live Keto Program Starts 9/6 - Early Bird $50 off with code EARLYBIRD50
 • What is Circadian Rhythm?
Episode 335: Eating for Your Cycle
 • 

 • Aligning to your Circadian Clock

 • Ideal Meal Timing

 • Dawn Phenomenon & Troubleshooting Blood Sugar
Nutrisense CGM
Calm and Clear
Relax and Regulate
Berberine Boost
 • 

 • Where Does Fasting Fit In?

 • Melatonin Updates
Episode 249: Sleep and Benefits of Melatonin 
Sleep Mask Lunya
Episode 322: Nature as Medicine
 • 

 • Melatonin Supplementation
Sleep Support
Relax and Regulate 
 • 

 

Sponsors for this episode:

This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.

Episode 351: Chrononutrition and Melatonin Updates

Lyssna när som helst, var som helst

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