Naturally Nourished

Ali Miller RD
  • 4.7 (650)
  • NUTRITION
  • UPDATED WEEKLY

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.

  1. 1D AGO

    Episode 482: Myoinositol

    Have you ever heard of inositol? Could you be deficient and not even realize it? If you’re struggling with blood sugar swings, irregular cycles, anxiety, or 2am wake-ups, could this overlooked compound be a missing piece? While magnesium, B vitamins, and electrolytes dominate most wellness conversations, myo-inositol plays a critical role in insulin signaling, ovarian function, and neurotransmitter balance, acting as an intracellular messenger that helps your cells properly respond to hormonal cues. This episode unpacks what myo-inositol actually is, how it functions in the body, and what the research shows in areas like PCOS, insulin resistance, fertility, mood disorders, and sleep. It also covers therapeutic dosing, food sources, and how to use supplementation strategically for clinical outcomes. Whether you’re navigating hormone imbalance, metabolic dysfunction, or nervous system dysregulation, this conversation takes a deeper look at why myo-inositol deserves far more attention in root-cause medicine. Also in this episode: What is inositol? What does it do in the body? What causes myoinositol deficiency? Symptoms of deficiency Episode 470: SSRIs on the Rise: Concerns and Safer alternatives Episode 430: Keto and PCOS Inositol and Metabolic Health Ovulatory and Metabolic Effects of d-Chiro-Inositol in the Polycystic Ovary Syndrome | New England Journal of Medicine Effects of inositol on ovarian function and metabolic factors in women with PCOS: a randomized double blind placebo-controlled trial - PubMed Potential role and therapeutic interests of myo-inositol in metabolic diseases - PubMed Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials - PMC  Myoinositol vs. Metformin in Women with Polycystic Ovary Syndrome: A Randomized Controlled Clinical Trial - PMC The Comparative Effects of Myo-Inositol and Metformin Therapy on the Clinical and Biochemical Parameters of Women of Normal Weight Suffering from Polycystic Ovary Syndrome Inositol is an effective and safe treatment in polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials - PubMed Full article: Comparison of metformin plus myoinositol vs metformin alone in PCOS women undergoing ovulation induction cycles: randomized controlled trial The effects of inositol supplementation on lipid profiles among patients with metabolic diseases: a systematic review and meta-analysis of randomized controlled trials Inositol for Mental Health Double-blind, placebo-controlled, crossover trial of inositol treatment for panic disorder - PubMed Double-blind, controlled, crossover trial of inositol versus fluvoxamine for the treatment of panic disorder - PubMed Inositol treatment of obsessive-compulsive disorder - PubMed D-Chiro inositol vs. Myoinositol Food sources of inositol Dosage, safety and tolerability 1-2 scoops Relax and Regulate  This episode is sponsored by Naturally Nourished Relax and Regulate Relax & Regulate has always been a superstar for sleep, stress, and hormone support, and we’ve taken a good thing and made it even better! We’ve seen incredible results with 1000’s of clients using Relax and Regulate literally every day for 10+ years now.    We have increased magnesium bisglycinate from 200 mg to 250 mg to match clinical sleep research dosing, kept myo-inositol at the full 4-gram therapeutic dose, and improved the supporting ingredients so the entire formula is better absorbed, better tolerated, and more aligned with what we’re seeing clinically every day. Use code RELAX15 to save 15% on our reformulated Relax and Regulate!

    46 min

  2. FEB 9

    Episode 481: Is Your Magnesium Working For You? Relax and Regulate Reformulation

    Have you tried magnesium but felt like it didn’t help—or even made things worse? Are you confused by all the different forms and dosages? In this episode, Ali and Becki break down how magnesium actually works in the body, why so many people think they “don’t tolerate” magnesium, and why form, dose, and context matter far more than most realize. We also share the full story behind the reformulation of Relax & Regulate, our superstar magnesium product. You’ll learn why we chose magnesium bisglycinate paired with myo-inositol, how this combination supports nervous system regulation, sleep, anxiety, blood sugar, and hormone balance, and why it’s especially impactful for PCOS, perimenopause, and stress-driven symptoms.  Also in this episode: Why is magnesium so important? Signs of magnesium deficiency Testing magnesium status Cell Science Systems Micronutrient Panel Episode 440 What does HTMA say about your health with guest Kaely McDevitt Anxiety and Magnesium Deficiency Naturally Nourished Episode 470 SSRIs on the Rise The magnesium GABA connection GabaCalm How inositol supports serotonin Why the combination of magnesium and inositol for blood sugar balance Why magnesium deficiency is more pronounced in perimenopause Forms of magnesium and absorption Considerations of magnesium threonate Why glycine matters and antiaging effects Naturally Nourished Episode 331 Homocysteine and Methylation Dosage considerations 1 scoop for maintenance 2+ scoops for PCOS, constipation, high cortisol, pregnancy Kids can start with ⅛-¼ scoop as early as age 2-3 Teens ½-1 scoop to start for acne, anxiety, hormonal concerns This episode is sponsored by Naturally Nourished Relax and Regulate Relax & Regulate has always been a superstar for sleep, stress, and hormone support, and we’ve taken a good thing and made it even better! We’ve seen incredible results with 1000’s of clients using Relax and Regulate literally every day for 10+ years now.    We have increased magnesium bisglycinate from 200 mg to 250 mg to match clinical sleep research dosing, kept myo-inositol at the full 4-gram therapeutic dose, and improved the supporting ingredients so the entire formula is better absorbed, better tolerated, and more aligned with what we’re seeing clinically every day. Use code RELAX15 to save 15% on our reformulated Relax and Regulate!

    58 min

  3. FEB 1

    Episode 480: Stone Milled Flour vs Standard

    Are you gluten-free or not tolerating gluten and wondering why? Have you heard the sourdough craze and are curious about the differences of heirloom vs. conventional gluten grains? In this week’s podcast, Ali interviews James Brown or Barton Springs Mill about stone ground flour and heritage whole grains. In this episode you will learn about the industrial agriculture growing and harvesting process including the use of glyphosate and other chemical additives and how to shop for truly chemical-free flour. James shares the story of partnering with American growers and the importance of relationships with real food farmers to fix the broken food system.    In this episode you will learn about the grain milling process and why synthetic enrichment is seen in most-flours including those certified organic. Learn how stone milling retains bioavailable nutrients, enzymes, and other key players in enhancing digestibility and nutrient density. Ali and James talk about best uses of stone milled flours and how to adjust recipes for best outcomes as well as their favorite blends from Barton Springs Mill.    Links from this episode: Use our Digestive Basics to support optimal digestion and reduce bloating https://alimillerrd.com/products/digestive-basics-bundle Not sure if your gut is working for you or against you? Take our probiotic challenge https://alimillerrd.com/pages/probiotic-challenge-protocol Explore heirloom stone milled flour at bartonspringsmill.com 10% ALIMILLERRD off first order

    58 min

  4. JAN 26

    Episode 479: Somatic Ways to Reduce Stress

    In this episode, we’re digging into a topic that underlies everything we do in functional medicine but rarely gets the airtime it deserves: somatic ways to reduce stress. We step outside the usual conversations about labs, supplements, pathophysiology, and food as medicine to talk about what it actually looks like to regulate your nervous system in real life. Because while “reduce your stress” is one of the most common recommendations in a healing protocol, very few people are ever taught how to do that in a tangible, embodied way. This is a deeply practical episode focused on helping you release stored tension and trapped stress from the body using simple somatic tools. We explore why trauma and chronic stress don’t just live in your brain--they can show up as disease, pain, and symptoms in your body and can get in the way of healing. You’ll walk away with approachable techniques you can start using immediately to calm your nervous system, improve resilience, and support your body’s ability to heal. Also in this episode:  Episode 447: Stress Management Tools to Reset your HPA-Axis Episode: 438 Vagus Nerve  Episode 424: How Daily Walking Can Transform Your Health Episode 171: Movement as Medicine  Adaptogen Boost 18% off with code ADAPT18 Signs of a dysregulated nervous system What is somatic therapy? How breath can regulate stress responds 4-7-8 Breath How scent can support stress response Episode 455: Jodi Cohen of Vibrant Blue Oils Tracing the scent of fear: Study identifies region of brain involved in fear response - Fred Hutch Aromatherapy through the lens of trauma-informed care: Stress-reduction practices for healthcare professionals - ScienceDirect Get a bottle of the Parasympathetic Blend for just $15 + free shipping! ($38.95) 5-4-3-2-1 technique Relaxing with Touch Movement as Medicine Walking Pad C2 Link https://collabs.shop/gzeqhw Episode 322: Nature as Medicine Sound and vibration 5 Reasons to Gargle Salt Water and How to Do it Naturally Nourished Episode 394 The Human Electrical Force Functional Medicine Support for stress How To Use NutriSense CGM (Reviewing 14 Days of Data) Labrix Neurohormone Panel Heart Rate Variability Adaptogen Boost Calm and Clear  Adrenal Support GABACalm Relax and Regulate Stress Manager Bundle Anti-Anxiety Bundle This episode is sponsored by:  This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can’t beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones!    We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible.  Use the code PODCAST10 for 10% off your next purchase.

    1h 9m

  5. JAN 20

    Episode 478: Our Take on the New Dietary Guidelines

    This week on the Naturally Nourished Podcast, we’re digging into the newly released governmental nutrition guidelines. If you’ve been around here for any length of time, you know our core message has always been simple: eat real food. So imagine our surprise when these updated guidelines actually move closer to that exact philosophy, emphasizing whole foods, nutrient density, and fewer ultra-processed ingredients. It’s not perfect, but it’s a meaningful shift in the right direction, and one we never thought we’d see from official policy. In this episode, we break down what the guidelines got right, where they still miss the mark, and what this all means for real families navigating grocery stores, school lunches, and confusing nutrition messaging. We also revisit Ali’s Optimal Eating Wheel she developed back in 2014 and compare it side-by-side with today’s recommendations — and yes, she was about a decade ahead of her time. We share our top critiques from a food-as-medicine lens and unpack the potential ripple effects on schools, SNAP, and institutional food systems so you can understand how these changes may actually show up in everyday life. Also in this episode:  LIVE Food-as-Medicine Keto Reset Naturally Nourished Academy Mentorship Program starts 2/4 Naturally Nourished Episode 465 Naturally Nourished Academy Part 1 Naturally Nourished Episode 466 Naturally Nourished Academy Part 2 Naturally Nourished Episode 472 Good, Better, Best with Brenda Bennett  Our Thoughts on the New Guidelines Realfood.gov The Power of Protein Baby Led Weaning Naturally Nourished Kids use code GIVEHEALTH Naturally Nourished Food as Medicine for the Whole Family This episode is sponsored by:  This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can’t beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones!    We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible. Use the code PODCAST10 for 10% off your next purchase.

    1h 12m

  6. JAN 12

    Episode 477: Eating Organs as Nature’s Multivitamin with Pluck Seasonings Founder and Chef James Barry

    Are you intimidated by eating organs or unsure how to add more nutrient density to your diet without it feeling overwhelming? In this episode, we sit down with chef James Barry to take the “yuck” factor out of preparing and eating organ meats. We break down why organs are truly nature’s multivitamin, how sourcing and preparation make all the difference, and how simple tools—like James’s organ-based seasoning, Pluck—can make this powerful superfood an easy, delicious part of everyday meals. In this conversation, we also dive into why organ meats fell out of favor, how modern food culture has disconnected us from nutrient-dense eating, and why mindfulness around food matters just as much as what’s on your plate. James shares practical, real-life strategies for getting organs into the diet without overwhelm—from beginner-friendly swaps and family-approved recipes to the best ways to season, cook, and source organs for optimal flavor and nutrition. Whether you’re organ-curious or just looking for smarter ways to upgrade your meals, this episode is packed with approachable education and takeaways you can actually use. More about James Barry:  James Barry’s 20 years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, George Clooney, Gerard Butler, Mariska Hargitay (of Law & Order:SVI fame), Barbra Streisand, and John Cusack. James is CEO & Founder of the organ-based, superfood seasoning, Pluck. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet.   James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and Dr. Alejandro Junger’s book, Clean 7. He authored the cookbook The Naked Foods Cookbook. He is the host of the podcast, Everyday Ancestral.   Also in this episode:  James’s Story Why people are intimidated by eating organs Why real food, nutrient density, and mindfulness are so important Why sourcing organs matters How to get organs into the diet Favorite organ recipes Grilled Chicken Hearts  Organ Pate and Puree Seeking Whole Health Conference (meet James and Ali here!) Where to find more:  Pluck Everyday Ancestral https://www.instagram.com/eatpluck/  https://www.instagram.com/chefjamesbarry/    This episode is sponsored by: 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!

    53 min

  7. JAN 5

    Episode 476: Seasonal Affective Disorder and 3 Key Nutrients for Mood and Immune Health

    Do you notice your mood dip, energy crash, or motivation fade as the days get shorter? Do winter colds seem harder to shake? Tune in as we unpack Seasonal Affective Disorder (SAD) and why seasonal changes can have a very real impact on both mental health and immune resilience. In this episode, we highlight key nutrients that support mood, stress response, and immune function, especially during fall and winter. We walk through the physiology behind seasonal mood changes—light exposure, neurotransmitters, inflammation, and circadian rhythm—and share practical food-as-medicine and supplement strategies you can actually implement. If winter tends to leave you feeling flat, foggy, or run-down, this episode offers science-backed support to help you feel more grounded and resilient through the season. Also in this episode:  Naturally Nourished Academy starts 2/4 - only 2 spots left!  Episode 472 Good, Better, Best with Brenda Bennett What is Seasonal Affective Disorder? Who is most affected by SAD? Symptoms of SAD How Vitamin D status impacts SAD Vitamin D Blood Spot Test  Vitamin D Balanced Blend Vitamin D Balanced Blend Liquid Gloth et al., 1999, Journal of Nutrition, Health & Aging Anglin et al., 2013, British Journal of Psychiatry (Meta-analysis) Force of Nature Ancestral Blends use code ALIMILLERRD Red Light Therapy LumeBox use code BECKIYOO The connection between SAD, mood and metabolism Adrenal Support Adaptogen Boost How Magnesium supports Vitamin D Status Super Greens Cube Relax and Regulate NAC, mood and immune Cellular Antiox NanoSilver Spray Vitamin C Episode 255 Vitamin C, Immune Health and Beyond Episode 262 The Keto-Immune Connection and Natural Immunity Updates Keto Reset Program Routines to support SAD Sunlighten Sauna use code ALIMILLERRD Healthyline PEMF MAT use code BECKIYOO10fs Vibrant Blue Oils   Sponsors for this episode:  This episode is sponsored by FOND Bone Broth, your sous chef in a jar. FOND’s bone broths and tallows are produced in small batches with premium ingredients from verified regenerative ranches. Their ingredients are synergistically paired for maximum absorption, nutritional benefit, and flavor. Use code NATURALLY to save at fondbonebroth.com and check out their new demi glace and duck fat!

    54 min

  8. 12/29/2025

    Episode 475: Kicking the year off right! 5 ways to feel your BEST this year

    Are you ready to feel grounded, energized, and confident in your wellness this year? Are you tired of starting January with restriction instead of nourishment? Do you want habits that actually stick and support your metabolism, hormones, and mental health? In this episode, Ali and Becki kick off the new year by sharing five foundational ways to invest in your wellness so your routines feel craveworthy, not forced. We discuss how pleasure, satisfaction, and real food are essential for sustainability, how to navigate cravings without shame, and why creating routines your body desires leads to lasting change. We also dive into supporting detox pathways, balancing blood sugar, and understanding how hormonal shifts—especially changes in estrogen—impact insulin sensitivity and metabolism as women age. Ali and Becki cover practical strategies for metabolic flexibility, the role of gratitude in nervous system and metabolic regulation, and why getting outside daily may be one of the most powerful (and overlooked) tools for stress resilience and healing.  Also in this episode:  Keto Reset Masterclass: 1/7/26 at 12pm CST  10-day Detox Masterclass: 1/5/26 at 12pm CST Keto Reset Program use code RESET75 Make your wellness craveworthy Super Greens Cubes FOND Bone Broth use code ALIMILLERRD Red Light Mask LumeBox Red Light use code BECKIYOO PEMF & Red Light Mat use code BeckiYoo10fs Addressing food cravings Naturally Nourished Episode 472 Good, Better, Best with Brenda … You Glow Girl Tea Support Your Detox Pathways E3 Live Beam Minerals Cellular Antiox Balance Your Blood Sugar The Role of Estrogen in Insulin Resistance: A Review of Clinical and Preclinical Data - ScienceDirect Naturally Nourished Episode 395 Testing Women's Hormones KetoMojo Nutrisense Practice Gratitude Naturally Nourished Episode 164 Make Positivity Louder and Keto … Work with Becki use code BECKIPACK for 10% off Get Outside Naturally Nourished Episode 424 How Daily Walking Can Transform … Naturally Nourished Episode 322 Nature as Medicine | Ali Miller RD Ali & Becki’s Words for the Year Emerging Trends in the Wellness Space EMF Mitigation Aires Tech This episode is sponsored by the Naturally Nourished Food-as-Medicine Keto Reset. Our Keto Reset is a 12-week, real-food, functional medicine–based program designed to help you lower insulin, improve metabolic flexibility, and address the root causes behind stubborn weight loss, hormone imbalance, gut dysfunction, and chronic inflammation. Unlike traditional keto plans, this program focuses on macronutrient strategy over calorie obsession, antioxidant density, therapeutic foods, and high-quality sourcing—while eliminating ultra-processed foods and non-caloric sweeteners. The goal isn’t restriction or perfection, but teaching your body how to burn fat efficiently while feeling nourished and supported. Throughout the program, you’ll learn how to personalize your approach using sliding-scale protocols, understand how stress, hormones, and blood sugar influence metabolism, and build sustainable habits that lead to true food freedom. With weekly live classes, Q&As, and access to Ali and Becki’s combined 20+ years of functional medicine experience, the Keto Reset is designed to work with your physiology—not against it—so you can finally feel confident, clear, and in control of your health. Join us now, use code RESET75 to save

    1 hr
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4.7
out of 5
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About

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.

Information

  • Creator
    Ali Miller RD
  • Years Active
    2016 - 2026
  • Episodes
    299
  • Rating
    Clean
  • Copyright
    © Copyright 2015 . All rights reserved.
  • Show Website
    Naturally Nourished

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