Do you know your vitamin D status? Are you supplementing with Vitamin D3 and K2 but not with magnesium? Have you been dealing with fatigue and mood concerns or memory decline? Are you always catching some kind of infection?

Join Ali Miller RD as she discusses how our body makes vitamin D, causes and symptoms of deficiency, food-as-medicine sources, and the best way to assess our vitamin D status. She covers up to date research on vitamin D supplementation influencing hormones, mental health, immune, and cardiovascular health. Learn about the industry standards and bioavailability of vitamin D in relationship to vitamin K2 and Magnesium. Ali covers how magnesium and vitamin D should be supplemented together and how vitamin D supplementation without magnesium can drive low magnesium status.

Celebrate the reformulation of Vitamin D Balanced Blend and save 18% off with VITAMIND18 at checkout. Shop Vitamin D Balanced Blend now reformulated with Magnesium and K2VITAL.

Sign up for the Naturally Nourished newsletter and get 1 week FREE Food-as-Medicine meal plan.

Learn about formulas that support hormone balance and breast health in my October Collection. Shop Women’s Wellness Formulas.

Get a vitamin D Blood Spot test https://alimillerrd.com/products/vitamin-d-blood-spot-test

Get your Vitamin D level and RBC Magnesium along with 47 biomarkers in my Comprehensive Wellness Panel.

Book discussed in today’s episode: The Healing Power of the Sun

Research Links discussed in this episode:

Impact of Vitamin D status on age at menopause: A prospective cohort study - PMC

Vitamin K2 and D3 Supplementation in Patients With Severe Coronary Artery Calcification: The DANCODE Trial | Circulation

Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III | BMC Medicine

Role of Magnesium in Vitamin D Activation and Function - PubMed

The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial - ScienceDirect

The Effects of Vitamin K2 on Recovery from... : Medicine & Science in Sports & Exercise

Is your smart watch messing with or enhancing your wellness? Do you need to toss your electrolyte pouch? Is your high protein breakfast messing with your metabolism? Do you feel intuitive in your eating or bound to food rules?

Join Ali Miller RD in the October edition of Ask Me Anything where she answers all these questions and more! You will also learn about sauna vs. cold plunge mechanisms and concerns, natural approaches for A. Fib and supplement support, and Fall Favorite recipes. Ali also covers the real risks of raw milk and how to protect your body from food-borne illness. This episode is robust and filled with a-ha moments and food-as-medicine inspiration.

Links in this episode:

Vitamin D Balanced Blend

Relax and Regulate

CoQ10 Complex

Prior episodes referenced: https://alimillerrd.podbean.com/e/episode-508-is-your-high-protein-breakfast-not-working/

https://alimillerrd.podbean.com/e/episode-431-harnessing-the-healing-power-of-light-with-infrared-with-connie-zack-of-sunlighten-sauna/

https://alimillerrd.podbean.com/e/episode-488-can-dirt-make-you-healthy-humic-and-fulvic-minerals-with-caroline-alan-ceo-of-beam/

Recipes:

https://alimillerrd.com/blogs/blog/real-food-pumpkin-spice-latte

Pumpkin Pie Spiced Nuts

Sign up for my newsletter and get a FREE meal plan: https://alimillerrd.com/pages/free-1-week-keto-meal-plan-1

Join my Beyond Keto Community:

Become a member with monthly or annual options: https://naturallynourished.circle.so/checkout/membership

Try it for 1 month no commitment $99 https://naturallynourished.circle.so/checkout/drop-in-month-beyond-keto

Newsletter promo:

Getting into the swing of things fully into the new school year, starting to find structure and flow just in time for holidays to throw things off…don’t let that happen!

Keto Meal Plans

$10 off with KETO10

Recipes on the blog, 1 every other week or so: Summer Stew, Chicken stir fry, PSL redo, grape gelatin and more!

Are you concerned about your breast health? Are you are estrogen dominant or have hormone imbalance? Do you want to stay proactive in breast cancer prevention? Are you looking to support breast cancer treatment with natural medicine?

This episode is for you, Ali Miller RD, discusses the hormone influence on breast tissue and breast cancer. She unpacks the three types of estrogen, the role of the liver and various metabolic pathways of estrogen clearance and how this impacts whole body health and cancer risk. Learn about herbs, foods, and supplements that influence estrogen metabolism and strategy for prevention and cancer mitigation. Learn about the various mechanisms of cancer fighting foods including anti-tumorigenic, anti-angiogenesis, apoptosis drivers, and metabolic modulating.

Learn about the importance of a low-glycemic diet, stress management, and movement in cancer prevention. You will be empowered with food-as-medicine, targeted supplement tools, access to functional labs, and lifestyle support.

Episode offerings:

Test Don’t Guess! Understand your body’s hormone status and true risk association with a DUTCH panel

Save $50 off DUTCH Complete only $449 through October Use OCTOBER50 to save

https://alimillerrd.com/products/dutch-hormone-panel

Supplements discussed:

Reset Restore Renew Detox packs

Cellular Antiox

BroccoDetox

Calm and Clear

Relax and Regulate

Vitamin D Balanced Blend

FAM priorities:

Broccoli seed/sprout, radish sprout

Cruciferous veggies ⅔-1 cup cooked 4x/wk

Bile drivers for liver health: lemon, artichoke, dandelion, greens

Ground Flax 1 Tbsp 3-4x/wk

Citrus 3-4x/wk

Pomegranate seeds or diluted juice as a spritzer

Green Tea

Garlic, onions, shallots, leeks

Low glycemic diet

Other episodes on this topic:

https://alimillerrd.podbean.com/e/episode-313-estrogen-metabolism-and-breast-health/

Episode 280: Why You Need Estrogen | Naturally Nourished

Episode 281: Estrogen Concerns and updates on Estrogen Dominance! | Naturally Nourished

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

Research studies discussed:

Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy - PubMed

Estrogen Metabolism and Breast Cancer - PMC

Dietary Natural Products for Prevention and Treatment of Breast Cancer - PMC

The effects of tamoxifen and its metabolites on circulating estrogen metabolites among pre- and postmenopausal women - PMC

Have you ever used herbs as medicine? Are you curious about how plants work in the body and the various ways that herbs can be consumed? In this episode of the Naturally Nourished Podcast, Ali Miller RD interviews Sajah Popham of Evolutionary Herbalism and Natura Sophia Spagyrics. Sajah shares his beautiful perspective on how herbs can cultivate whole person healing as he unpacks their ability to calm to HPA-axis, clarify the mind, open the heart, and aid in connecting you deeper to your true self.

You will learn about various classifications of herbs and which plant Sajah first was moved by. Get empowered with his epic list of must-have herbs for an at home medicine cabinet and learn about Sapgyric preparations along with tinctures, infusions, teas, and topicals. Learn about the nuance of considering constitution and mechanisms when selecting herbs and how some serve as foundational tools whereas others will be more cyclical. This episode is packed with information and will have you excited to add a new herbal remedy to your supplement routine.

Links discussed in this episode:

Sajah’s book Evolutionary Herbalism

www.evolutionaryherbalism.com

www.naturasophiaspagyrics.com

https://naturasophiaspagyrics.com/pages/the-spagyric-process

Take courses with Sajah: https://www.evolutionaryherbalism.com/home/online-herbalism-courses/

Top herbal recommendations:

Wood Betony

Milky Oats

Lemon Balm

Holy Basil

Echinacea

Chamomile

Yarrow

Oregon Grape Root

Wormwood

Boneset

You can shop single herb formulas at Natura Sophia Spagyrics

Naturally Nourished formulas that use herbs as medicine:

Berberine Boost

Herbal Immune

Calm and Clear

Adaptogen Boost

How can I raise my ferritin levels? Should I worry about the estrogenic effects of Ashwaghanda? What the heck is going on with our beef? Are we all eating cell cultured dairy, eggs, and chicken?

In this September edition of Ask Me Anything, Ali Miller RD hits all your burning questions from whether or not you should supplement with iron for low ferritin, seeking root causes of low iron status, and understanding lab values. She covers the role of stress and gut infection on malabsorption and even touches on the connection of heavy metal toxicity with solutions. Next she provides all you need to know for stye treatment and supporting a healthy ocular (eye) microbiome including topical sprays and internal ways to support symbiosis in the body.

Learn about the role of ashwagandha on HPA-axis and cortisol as well as the estrogen receptor connection. Ali shares research on ashwagandha aiding in PCOS, PMS, and even breast cancer treatment. Finally, Ali takes on the industrialized food system in lab grown proteins including what they are, where and how they are being sold, and priorities in purchasing your protein!

Resources and links discussed:

Join my Beyond Keto Community and become a member $49/month or $500/year

Explore my Beyond Keto Community for 1 month $99

Comprehensive Wellness Lab panel

Force of Nature Meats

Naturally Nourished Supplements discussed:

MultiAvail Mama

Multidefense with iron

Cellular Antiox

Rebuild Spectrum Probiotic

NanoSilver

GI Immune Builder

Whey Protect

Calm and Clear

Are you feeling like you are losing your mind as you approach menopause, perimenopause, or even in postpartum? Stress, fatigue, emotional dysregulation, brain fog, forgetfulness, adult ADHD…all can be seen as levels of estrogen and progesterone decline in the body. Ali Miller RD, walks you through the symptoms of perimenopause, the role of estrogen receptors on the brain and regions of impact as well as how hormones can influence memory, learning, neurogenesis, and serve as neuroprotective mechanisms to reduce inflammation and oxidative stress.

In this empowering episode you will learn about tools beyond HRT in management of menopausal memory decline or perimenopausal ADHD including key nutrients and food-as-medicine focus. In the past 5 years the diagnosis of ADHD in women aged 30-50 has doubled, get ahead of the curve and start to harness your stress response to prevent burn out and focus issues while managing hormone symptoms.

Supplements Highlighted in the Episode:

Relax and Regulate

Calm and Clear

Bio-C Plus vitamin C

EPA-DHA Extra

EPA-DHA Liquid

Vitamin D Balanced Blend

Labs discussed:

Dutch Complete Hormone and Cortisol Panel

Naturally Nourished Comprehensive Wellness Panel

Podcasts and research articles featured:

Episode 395: Testing Women’s Hormones: Saliva, Urine and Blood | Naturally Nourished

Episode 485 Perimenopause Reset with Dr. Jen | Naturally Nourished

Beyond Hot Flashes: The Role of Estrogen Receptors in Menopausal Mental Health and Cognitive Decline - PMC

Can green tea boost your memory? Is the matcha craze worth the hype? In this episode, Ali Miller RD shares all about L-theanine an amino acid for stress resilience and tolerance with food-as-medicine and supplement support. She shares clinical research studies on the role of L-theanine in mental health and cognitive enhancement as well as physiological stress reduction (lower cortisol and secretory IgA) and improved sleep quality.

Also in this episode, Ali unpacks how nervine and adaptogenic herbs can support stress resilience and tolerance while supporting memory and learning. She shares about the reformulation of Calm and Clear and how trace minerals are now present in each capsule with sea-derived magnesium sourcing. Leave with food-as-medicine ways to consume matcha, understanding of clinical dosage of L-theanine for results, and why stress regulation is key in your wellness.

Links in this episode:

Last call for Early Bird savings on Mentorship Naturally Nourished Academy Mentorship

Calm and Clear has been reformulated! Check it out and use CALM15 to save (limited time offer)

My favorite matcha

Matcha Green Smoothie

Matcha Chia Parfait

Slice and Bake Matcha Almond Cookies

Research studies discussed:

l-Theanine, an amino acid in green tea, attenuates beta-amyloid-induced cognitive dysfunction and neurotoxicity: reduction in oxidative damage and inactivation of ERK/p38 kinase and NF-kappaB pathways - PubMed

How does the tea L-theanine buffer stress and anxiety - ScienceDirect

Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study - PMC

Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial - PMC

L-theanine, a natural constituent in tea, and its effect on mental state - PubMed

Are you in a real food rut? Do you struggle with meal planning? Are you overwhelmed with reading ingredients? In this lighthearted episode, join Ali Miller RD with guest Corey Dunn of the Modern Ancestral Mamas to get inspired to get back in the kitchen. Corey shares practical advise and mom hacks for making real food a reality. Learn about priorities in nourishing while giving yourself grace and how your real food game may be amplified or greatly simplified based on your season.

Corey and Ali chat on kitchen essentials for success, meal planning strategy, favorite recipes, and what pantry staples are necessary for real food meals in a pinch. This episode covers the recent Avocado Oil Expose and GRAS law updates as they discuss ingredient integrity as well as sovereignty in your food selections. Corey shares a down to earth positive perspective on making real food a reality for the family with a no fuss approach. Tune in for a fun listen and gain a couple new ways that you can get back into flow state with your food-as-medicine lifestyle.

Links in this episode:

Stainless Steel Slow Cooker Amazon.com: HOUSNAT Slow Cooker 6 Quart 10-in-1 Programmable Stainless Steel Pot | Multi-cooker with rice, yogurt, sauté and steam functions. Delay start and adjustable temperature: Home & Kitchen

Ali’s Favorite chef’s knife Amazon.com: Shun Classic 6" Chef's Knife, Handcrafted Japanese Kitchen Knife for Professional and Home Chefs, VG-MAX Core with Damascus Stainless Steel Cladding, Pakkawood Handle

Glass Olive Oil Spray Bottle Amazon.com: FLAIROSOL OLIVIA. The Original Advanced Oil Sprayer for Cooking, Salads, BBQs and More, Continuous Spray with Portion Control, Trusted by Chefs. Patented Technology. (Glass Bottle) (Golden Leaves)

Easy approachable ferment starts: https://culturesforhealth.com/ Use ALIMILLERRD to save!

Podcast episodes referenced:

Episode 480: Stone Milled Flour vs Standard | Naturally Nourished

Episode 414: Avocado oil vs. Olive Oil | Naturally Nourished

Connect with Corey Dunn:

ForNutrientssake.com

modernancestralmamas.com

https://www.bonfire.com/store/for-nutrients-sake/

https://www.instagram.com/fornutrientssake/