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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

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

Are essential oils the missing link to regulating your stress, supporting lymphatic drainage, and releasing stubborn fascia in your body? This episode will have you more aware of your sense of smell than you ever have been! You will learn about the role of essential oils in HPA-axis regulation, facilitating release of trauma, and opening up lymphatic stagnation. 

 

Guest Jodi Cohen of Vibrant Blue Oils shares about her journey with stress and adrenal dysregulation and how essential oils were a game changer. We discuss best practices and use as well as areas of application and how essential oils are different from synthetic fragrances. Learn about how our sense of smell is the most important for survival and how scent training can enhance cognitive function and even mood stability as well as combat cravings and boost metabolism. 

 

Also in this episode: 

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

 • More info on our 
Keto Reset Program - Enrollment opens 8/28!
Get a bottle of the Parasympathetic Blend • for just $15 + free shipping! ($38.95)

 • Learn more about Vibrant Blue Oils and Jodi Cohen at 
www.vibrantblueoils.com • 

Study on fear and smell + how rose can aid in relaxation
Research on smell as somatic responder and use in regulating HPA-Axis
 • Link to get my 
Free 5 day Detox Express Protocol
Reset Restore Renew Detox packs • to support your cleanse

 

Sponsor: 

Naturally Nourished Supplements Potency, Purity, and Efficacy in a value you can’t beat

Reset your Metabolism, Restore your Digestion and Renew your Vitality with our Detox Support Packs that provide antioxidants, liver and gallbladder support, sulfur-containing amino acids, and botanicals. 

Use SUMMERDETOX to save 15% off Reset Restore Renew Detox Packs

In this episode I share how I’ve been pulsing in 3-5 day mini-Detoxes to stay on track with travel, mindful indulgences, and ebs and flows of schedule. Steal my template below and save 15% on the Reset Restore Renew Detox packs to take at rise, midday, and bed to facilitate phase 1 and phase 2 detoxification pathways. 

 

7am Detox Pack

Lemon water, salt

Green tea or matcha with Pure collagen

 

11am Green Smoothie with scoop of Whey Protect

 

3pm Detox pack

1 Jar of Fond Bone Broth

 

6pm Lean Green Meal: 5-6oz protein + ⅔ cup of roasted cruciferous veggies 

 

Bed Detox pack

Episode 455: How Scent impacts survival, metabolism, and stress regulation with Vibrant Blue Oils

This episode explores the common challenges of feeding children —and adults—who seem stuck in repetitive food patterns or resistant to trying new things. From kids in food jags who only want the same food day after day to adults cycling through the same three meals out of habit or burnout, we unpack the behavioral and sensory reasons behind food monotony and how to gently guide more variety.

Listeners will learn strategies to raise more adventurous eaters, reduce mealtime battles, and reignite creativity in the kitchen. The episode offers practical tools for introducing new foods without pressure, ways to add novelty to familiar meals, and how to shift the mindset around feeding to support nourishment, flexibility, and joy for the whole family.

Also in this episode: 

 • Naturally Nourished Kids Updates

Preorder Naturally Nourished Kids 
Download the Naturally Nourished Kids Bonus Guide Freebie!
 • Want us to stop in your city for book tour? Want to carry the book wholesale Email 
info@alimillerrd.com
 • 

 • Recipes in Naturally Nourished Kids

Naturally Nourished Kids YouTube Playlist
 • 

 • What are food jags and why are these concerning for health

 • Setting realistic expectations

 • Raising a taste adventurer

 • Asking for feedback

 • Meal planning with variety

 • The importance of blood sugar balance

 • Snacking and grazing

 • Setting the tone for food acceptance and baby led weaning

 • The importance of chew

 • Episode 450: Food Hardness and Mandible Activation - NEED LINK 

 • 

 • Naturally Nourished Kids Guidelines

 

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 ALIMILLERRD to save at https://fondbonebroth.com/ALIMILLERRD.

Episode 454 :Food Jags and Getting Out of a Food Rut

This episode takes a deep dive into the complex world of inflammation—how it shows up in the body, its essential role in immune response and healing, and what happens when it becomes chronic. Listeners will gain insight into the signs of systemic inflammation, including joint pain, brain fog, skin issues, and digestive symptoms, along with a breakdown of how inflammation can become a driver of chronic disease when left unchecked.

We also examine the risks associated with common over-the-counter anti-inflammatory medications like NSAIDs, including their impact on gut integrity and long-term health outcomes. The episode offers evidence-based alternatives for pain and inflammation, including food-as-medicine strategies, targeted supplementation (like omega-3s, curcumin, and boswellia), and lifestyle practices that promote healing and regulate immune function without unwanted side effects.

Also in this episode:

Preorder Naturally Nourished Kids 
 • What is inflammation?

 • Cellular shifts and the inflammatory cascade

 • Primary inflammatory chemicals

 • Testing markers of inflammation

 • hs-CRP

 • CRP

 • ESR

 • 

 • Concerns with antiinflammatory medications

 • Steroids and their side effects

 • Top antiinflammatory supplements

Super Turmeric
Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose–response meta-analysis of randomized controlled trials
 • 

EPA DHA Extra
Cellular Antiox
Anti Inflammatory Bundle
 • 

 • Proteolytic Enzymes

Inflammazyme
 • 

 • What to eliminate to reduce inflammation

MRT Test
The Best Food Sensitivity Test [Everly, Pinner or MRT] 
 • 

 • Food as medicine support

 • Fatty Fish

 • Berries

 • Olive Oil

 • Turmeric

Lemon Turmeric Shooter
 • 

 • Avocados

 • 

 

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 453: All About Inflammation

Join Ali and her daughter Stella in this light episode on Healthy Eating for Tweens. Nine year old Stella shares how to build a balanced lunch, the importance of blood sugar balance, how a sugar crash feels and why you want to avoid it, her favorite foods, what she wants to be when she grows up and so much more! 

In this episode, Ali and Stella talk about the world of whole real foods and how to navigate this approach to eating in the real world. Stella shares her perspective on eating differently than peers and some a-ha experiences she’s had with her nutrition. Learn about combining carbs for blood sugar balance, how to manage anxiety and find calm in your body, why being healthy matters, Disney hacks, and even enjoy some light hearted convos on what Stella would wish for if she had 3 wishes from a genie. 

Ali and Stella celebrate the release of Naturally Nourished Kids this coming fall! Stella shares the recipes she’s most looking forward to:

Strawberry Collagen Lemonade

Bacon Cheddar Egg Bites

Cool Kabobs

Superfood Chicken Nuggets

Citrus Salad with Sprouts

Paleo Chicken Tenders with Turmeric Honey Mustard Dipping sauce 

Blueberry Muffins

Peanut Butter Chocolate Chunk Muffins

 

Naturally Nourished Kids Presale is live! Grab your copy here 

Other references in this episode:

Seedoil-free BBQ in Hill Country Texas

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 ALIMILLERRD to save at https://fondbonebroth.com/ALIMILLERRD.

Episode 452: Healthy Eating for Tweens + Stella turns 9

Anemia is one of the most overlooked yet impactful conditions affecting energy, mood, cognition, and hormone balance. In this episode, we unpack the many root causes of anemia beyond just low iron—including micronutrient deficiencies, MTHFR mutations, lack of intrinsic factor, and the impacts of vegetarian or low-protein diets. We explore the difference between microcytic and macrocytic anemia and how to interpret key markers on an iron panel, including ferritin, transferrin saturation, and total iron-binding capacity.

You'll also learn about the important connections between thyroid function and iron status, the role of hormones like estrogen and cortisol, and how symptoms like fatigue, hair loss, or irregular cycles may trace back to suboptimal iron levels. Whether you're dealing with diagnosed anemia or suspect you’re trending low, this episode will help you understand how to restore balance from a functional, root-cause perspective.

Also in this episode:

 • What is anemia?

 • Why does anemia occur?

 • Risk factors for anemia

 • Symptoms of anemia

 • Assessment for anemia

 • CBC

 • Ferritin

 • Serum Iron

 • TIBC

 • % saturation

 • Transferrin

 • 

 • Other lab considerations

 • Serum B12

 • Serum Folate

 • MMA

 • Homocysteine

 • Stool Occult Blood (
GI Map Includes • ) 

 • 

 • Ferritin and thyroid function

 • Food as Medicine for iron repletion

Noble Origins Organ Complex use code ALIMILLERD
Liver Pills
Force of Nature Ancestral Blends use code ALIMILLERRD
 • Foods to watch out for when low in iron

 • Supplementation

MultiAvail Mama
Multidefense with Iron
Hemagenics
MethylComplete
 • 

 • Root cause approaches to anemia

 • Gut Health

GI Map
Digestaid
GI Lining Support
 • 

 • Inflammation

EPA DHA Extra
Super Turmeric
Cellular Antiox
 • 

 • Heavy Metals

Cellular Antiox
Detox Packs
Naturally Nourished Episode 426 Why You Need to Detox and How! 
E3 Live
 • 

 • Overtraining, chronic dieting and protein restriction

 

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 451: All About Anemia

How much thought have you given to the importance of a good chew? While this may sound like a random topic, the simple act of chewing—and making sure the diet includes tough and crunchy foods—has a profound impact on our health. From digestion and metabolism to oral health, facial development, and even the way we breathe, chewing plays a foundational role. In this episode, we explore how modern diets of ultra-processed, soft foods have contributed to metabolic dysfunction, altered jaw structure, and impaired breathing patterns that can disrupt sleep and brain function.

We also dive into the surprising neurological benefits of chewing, including its role in satiety, memory, and mental health. Chewing activates the vagus nerve and stimulates the release of cholecystokinin, a hormone that supports memory, learning, and appetite regulation. It also reduces stress responses, boosting activity in the hippocampus and prefrontal cortex. Research even suggests that soft diets can decrease synaptic density and hippocampal cell count—key factors in cognitive performance. This episode will have you reaching for raw carrots, slow-roasted stew meat, and other chewy, nutrient-dense foods while rethinking how each meal you serve your family can support both body and brain through the power of a good chew.

Also in this episode: 

Preorder Naturally Nourished Kids 
Episode 370 Biological Dentistry with Dr. Joan Sefcik
 • How the jaw works and how it has evolved

The Jaw Epidemic: Recognition, Origins, Cures, and Prevention
 • 

 • Cognitive development and jaw function

Occlusion and brain function: mastication as a prevention of cognitive dysfunction 
 • 

 • Foods to provide for kids 

 • Nutrient absorption and chewing

 • Jawline exercises and mewing

 • The impact of chewing and hard foods on oral and dental health

The Dental Diet | Dr Steven Lin
Episode 239 Baby Led Weaning
 • 

 • Speech and tongue function

Why coconut oil pulling is a game-changer
 • Remineralizing gum

Larine
 • 

 

This episode is sponsored by: 

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 NNPODCAST to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.

Episode 450: Food Hardness and Mandible Activation

Join Ali as she interviews Robin Switzer entrepreneur and owner of Hack your Health as she shares about this November’s event in Tampa, FL. Robin talks about the shift from KetoCon to Hack your Health and how the organization is evolving with the mission to empower individuals to take charge of their well-being, age powerfully, and elevate their quality of life. Robin shares on her evolution of diet and how she’s adjusted her wellness approaches over the years.

In this episode Ali and Robin reflect on past events really highlighting how Hack Your Health is more than just a conference—it’s a movement. As the organization is still rooted in low-carb, zero-carb, and ketogenic approaches, the conference has expanded to include mental resilience, biohacking, meditation, fasting, sleep optimization, fitness, and human performance—because true health goes beyond diet alone. Robin shares exciting opportunities at this year’s event and some of the amazing speakers to look forward to learning from. Ali will be speaking on the main stage this year with the topic “Resilience in a time of Toxicity: Food-as-Medicine, Supplement, and Lifestyle solutions to offset the impact of EMF, Microplastics, and Glyphosate”. Grab your tickets and come join in for an unforgettable weekend of education, exploration, and transformation November 14-16 in Tampa FL.

Hack your Health Tickets are live and available use NOURISH100 to save $100 off your weekend pass. Get your tickets here! 

Learn more at www.hackyourhealth.com

 

This episode is sponsored by: 

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 NNPODCAST to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com.

Episode 456: Creatine Considerations

Lyt når som helst, hvor som helst

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