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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

Minerals play a key role in nearly every function of your body from structural health, to nervous system regulation, to energy production and beyond this episode unpacks how mineral deficiency can drive whole body imbalance and why so many people are dealing with deficiency. Ali interviews guest Caroline Alan CEO of BEAM Minerals and author or the Mineral Reset to learn more about ancient sources of plant minerals found in soil, humic and fulvic deposits. 

 

This episode goes deep into how humic and fulvic matter can aid in cellular detoxification, intracellular nutritional balance, and even supporting an ideal electrolyte balance in your body. We cover other chelators and how they can drive mineral imbalances as well as the role of polyelectrolytes on cellular health. Learn how mineral repletion can aid in energy and metabolism while serving to get your body back into an ideal electrical charge. Ali and Caroline speak of these ancient God-given sources of nutrition as the solution to modern day insults of toxins while serving to nourish the body. 

 

Don’t miss our Beat the Bloat Masterclass on 4/7! Grab your FREE Spot here

Join our April Beat the Bloat 12 week Gut Cleanse Register here

Use ALIMILLERRD to save 20% off BEAM Minerals www.beamminerals.com/ALIMILLERRD

 

Other links discussed in the episode: 

www.mineralresetbook.com

https://www.instagram.com/carolinealan.official/

https://www.instagram.com/beamminerals/

https://www.facebook.com/beamminerals

https://www.youtube.com/@beamminerals

www.carolinealan.com

Episode 488 Can dirt make you healthy? Humic and Fulvic minerals with Caroline Alan CEO of BEAM

Blastocystis…what? You may not have heard of it but Blastocystis Hominis is a common parasitic gut infection that can wreak havoc on digestion, skin, and immune health. Did you know that 3-5 pounds of your body is made up of bacteria, yeast, parasite, and virus? This microbiome impact can work for you or against you and if you have high stress, eat at risk foods, and travel, chances are it is working against you. In this episode Ali breaks down medical studies on Blastocystis, the role of natural compounds and research that supports successful gut cleanse tools, and how she used her Beat the Bloat Protocol to support metabolic, skin, and immune health. 

 

In this episode you will also learn about the importance of liver detox prior to and during a gut cleanse, the best diet to support a microbiome reset, and food-as-medicine to amplify results. 

 

Don’t miss our Beat the Bloat Masterclass on 4/7! Grab your FREE Spot here

Join our April Beat the Bloat 12 week Gut Cleanse Register here

Beat the Bloat Supplement Bundle.

Episode 487: Blastocystis Hominis

In this episode, we’re diving into the hot topic of protein sparing modified fasting (PSMF) and why short, strategic “3-day sprints” can be a powerful metabolic reset. Ali shares how these brief hypocaloric phases may help accelerate body fat loss while supporting anti-inflammatory processes and increasing autophagy, the body’s natural cellular cleanup system. 

The literature consistently shows that most diets fail long term, with weight regain common within five years, and often much sooner with more aggressive interventions like GLP-1 medications or surgical approaches. In this conversation we explore who may benefit from protein sparing fasts, who should avoid them, where supplements fit in and how to implement this strategy. We also discuss research on autophagy.

Also in this episode: 

Beat the Bloat FREE Masterclass 4/7
Beat the Bloat Program starts 4/21
 • What is a protein sparing modified fast? 

A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes - PubMed
The protein-sparing modified fast for obese patients with type 2 diabetes
 • 

 • What does a day of fasting this way look like?

 • A protein sparing fast can be broken into 1 meal and 2 snacks or 2 meals or even 3 meals, but I typically do: 

 • Coffee with Pure Collagen and ½ scoop Whey Protect with 1 Tbsp heavy cream (26g protein, 150 cal)

 • 1 jar FOND (15g protein 60 cal)

 • 6oz filet of wild salmon (300 cal 33g pro)

 • 1 jar of FOND (15g protein 60 cal) 

Naturally Nourished Teas
 • 

 • Thoughts on dry fasting or water fasting 

 • Does protein disrupt autophagy? 

A high protein meal does not change autophagy in human blood
In Defense of Protein
Effects Of Oral Glutamine on Inflammatory and Autophagy Responses in Cancer Patients Treated With Abdominal Radiotherapy: A Pilot Randomized Trial
 • 

 • Bone Broth benefits 

Glycine Relieves Intestinal Injury by Maintaining mTOR Signaling and Suppressing AMPK, TLR4, and NOD Signaling in Weaned Piglets after Lipopolysaccharide Challenge
Curcumin induces autophagy, inhibits proliferation and invasion by downregulating AKT/mTOR signaling pathway in human melanoma cells - PubMed
 • 

 • Who should consider PSMF and who should not? 

 • What supplements support PSMF? 

Detox Packs
Multidefense 
Relax and Regulate
Berberine Boost
Calm and Clear
GabaCalm
 •

Episode 486: Protein Sparing Modified Fasting

Are you perimenopausal or in your 30s-50s and your hormones feel off? In this guest episode with Dr. Jen Pfleghaar, Ali Miller RD digs into drivers of hormone imbalance and how women often find themselves in a state of overwhelm of overcommitment leading to overdrive mode. Dr. Jen shares her faith-based functional medicine pearls on ways to manage chronic stress as well as supplements and foods to support hormone balance. 

 

In this episode we also talk about Cycle Syncing and Dr. Jen shares her approach to work with the body based on cyclical shifts to support hormone health, regulate period cycles, and feel your best. She also shares her perspective and experience working with injectable and nasal peptides as tools in clinical practice. This is a fun encouraging listen with a lot of tips and tricks to optimize and thrive in your body.

 

Want to be a Naturally Nourished Ambassador? Apply here

Beat the Bloat Free Masterclass 4/7 at 12pm CST Register here!

Relax and Regulate has been reformulated 

Is stress messing with your hormones? Consider our Stress Support Bundle or Anti-Anxiety Jumpstart 

Seeking Whole Health Conference in Ohio SOLD OUT

 

Where to find more about Dr. Jen www.healthybydrjen.com

Get Dr. Jen’s free cycle syncing protocol https://www.healthybydrjen.com/cyclesyncing

Welcome to the Naturally Nourished Podcast, you are joining me, Ali Miller for episode 485 The Perimenopause Reset with guest Dr. Jen Pfleghaar. 

Dr. Jen Pfleghaar, DO, ABOIM

BIO:

Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. She earned her medical degree from Lake Erie College of Osteopathic Medicine, completed residency at St. Vincent’s Mercy Hospital, and fellowship at the Andrew Weil Center for Integrative Medicine. She believes true wellness thrives when body, mind, and spirit are aligned with God’s design.

Diagnosed with Hashimoto’s, she became passionate about autoimmune healing, hormone balance, and root-cause medicine. Dr. Jen co-authored Eat. Sleep. Move. Breathe., serves on the boards of the Invisible Disabilities Association and American Board of Integrative Medicine.

Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom. She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens.

Her newest book, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy.

Working in the ER I realized medicine is broken and completely a fellowship in Integrative Medicine so I could change medicine one patient at a time.

 

Cycle Syncing Secrets: How to Eat, Train, and Thrive in Perimenopause

Episode 485 Perimenopause Reset with Dr. Jen

Are ADHD and autism purely genetic and neurological, or could oxidative stress be a missing piece of the puzzle? In this episode of the Naturally Nourished Podcast, we unpack the growing conversation around how excessive oxidative burden and low antioxidant status may influence brain chemistry, behavior, and symptom expression. We explore how modern inputs like environmental exposures, dietary patterns, metabolic stress, and toxin load can contribute to neurological inflammation and why looking upstream at root drivers can shift how we approach support strategies.

We also break down what actually helps lower oxidative stress in practical, sustainable ways, from stabilizing blood sugar and prioritizing protein to increasing antioxidant-rich produce and targeted nutrient support. This conversation connects the dots between physiology and daily habits, giving you tangible tools to support neurological resilience, mood regulation, and cognitive function using food-as-medicine. 

Also in this episode: 

Episode 138 Autism, ADHD and Functional Pediatrics with Guest Dr. Emily Gutierrez 
Episode 201 Autism and ADHD: A Functional Approach
 • Symptoms and presentation of ADHD & Autism

 • Prevalence of ADHD & Autism

 • Conventional treatment of ADHD & Autism

Multiavail Kids
B Complex
 • 

 • Root Causes of ADHD & Autism

 • Genetics

Episode 214 Genetic SNP Review and Medical Autonomy
 • 

 • Blood Sugar Balance

A Ketogenic Diet and the Treatment of Autism Spectrum Disorder
Whey Protect
A modified ketogenic gluten-free diet with MCT improves behavior in children with autism spectrum disorder
Kids Essentials Bundle
EPA DHA Liquid
 • 

 • Microbiome Imbalance

Kids Biotic
Restore Baseline Probiotic 
 • 

 • Antioxidant Status

 • NAC & Glutathione

A Randomized Controlled Pilot Trial of Oral N-Acetylcysteine in Children with Autism - PMC
The potential role of the antioxidant and detoxification properties of glutathione in autism spectrum disorders: a systematic review and meta-analysis
 • 

 • Sulforaphane

Chemical derived from broccoli sprouts shows promise in treating autism
 • 

 • 

 • 

 • 

The effect of sulforaphane on autism spectrum disorder: systematic review and meta-analysis - PMC

 • Heavy Metals

10 Day Detox
Micronutrient Panel
 • 

 • 

 • 

 • Supplements for Support

Cellular Antiox
Relax and Regulate
Kids Essentials Bundle
Calm and Clear 
 • 

 

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!

Episode 484: ADHD, Autism & Oxidative Stress

Are peptides the wellness world’s newest miracle, or just the latest overhyped biohack? With ads for injectable weight-loss solutions everywhere you look and wellness influencers calling peptides the holy grail, we’re taking a step back to unpack what’s actually going on beneath the marketing. In this episode, we break down what peptides are, what they do in the body, and why they’ve suddenly exploded in popularity across both clinical and wellness spaces.

We’re also diving into the questions we know you’re really asking—are peptide injections actually safe, who (if anyone) are they appropriate for, and what should give you pause? This conversation walks through the mechanisms, risks, and real-world considerations from a functional medicine lens as well as how you can get similar results without subjecting yourself to expensive weekly injections. 

Also in this episode: 

Relax and Regulate now reformulated - use RELAX15 for 15% off
 • What are peptides?

Episode 474 Hack Your Health Recap: A-ha's and New Products Ali is Stoked About
 • 

 • Sourcing and mechanism of action

 • Applications of peptides

 • Naturally sequenced peptides vs. unnatural amino acids

Cellular Antiox
Pure Collagen
 • 

 • Concerns of peptides

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

 • How to naturally increase GLP-1

Berberine Boost
Super Turmeric
Adaptogen Boost
EPA DHA Extra
Restore Baseline Probiotic
 • 

 • How to mimic tissue repair from BPC-157 

Pure Collagen
Bio-C Plus
EPA DHA Extra
GI Lining Support
Super Turmeric
Episode 293 How to Get More Fish in the Diet
Tuna Salad with 2 Secret Ingredients
 • 

 • What you can use for beauty besides GHK-Cu

Lifewave Patches
Micronutrient Panel
 • 

 • Risks of peptides

 • Why keto will make a comeback

Archive Keto Program
Advanced Metabolic Panel
 • 

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!

Episode 483: Hot Take on Peptides

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!

Episode 482: Myoinositol

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!

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

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

Episode 480: Stone Milled Flour vs Standard

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.

Episode 488 Can dirt make you healthy? Humic and Fulvic minerals with Caroline Alan CEO of BEAM

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