Naturally Nourished

Latest Episodes:

Episode 513: Herbalism as Medicine with Guest Sajah Popham Sep 20, 2026

Show notes

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:

Episode 512: ADHD with estrogen and progesterone decline? Sep 13, 2026

Show notes

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:

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

Episode 511: All about L-theanine Sep 06, 2026

Show notes

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

Episode 510: Making Real Food a Reality with Corey Dunn Aug 30, 2026

Show notes

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/

Episode 509: Beyond Keto: What’s next? Aug 23, 2026

Show notes

What is Beyond Keto? Have you gained benefits from a ketogenic diet such as weight loss, improved mental clarity, or reduced cravings but something just didn’t stick? A ketogenic diet can be very nourishing and diverse but it can also fall into a rut and become a total burnout especially if you don’t have a plan and truly fall off.

In this episode, Ali MIller RD, shares her exclusive monthly membership program Beyond Keto. She shares what’s included in the monthly membership, what to expect, the next couple of months of focus and challenges, as well as how members can address stress, hormones, inflammation and beyond with her functional medicine approach and guidance. Stay empowered and connected while you explore food-as-medicine and truly establish a sustainable food freedom you seek with Beyond Keto.

Beyond Keto Membership

$49/month

$500 annual membership (save $88)

$99 Drop in month

Links in this episode:

Beyond Keto Launch Call on 9/1/26 at 12pm CST RSVP with link!

Explore my Beyond Keto Community for 1 month risk-free

Join my Beyond Keto Community with monthly or annual registration

Podcast episodes referenced:

323: Ozempic, Wonder Drug or Too Good to be True? | Naturally Nourished

Episode 403: The Will to Eat, the Will to Live & Ozempic Updates | Naturally Nourished

Episode 483: Hot Take on Peptides | Naturally Nourished

Episode 508: Is your High Protein Breakfast Not Working? Aug 16, 2026

Show notes

Have you heard all the benefits of a high protein breakfast but you aren’t seeing the results? Would you benefit more from intermittent fasting or a calorie restricted protein snack? Does your body feel food insecure or over-fed? Where are your insulin and leptin levels? Do you have fertility goals? Are you looking to fight a disease?

In this episode I’m going into the nitty gritty of fasting vs. high protein breakfast which is better for you! You will learn there are some positive health outcomes with both approaches. In order to get results it is really important to understand your health status, goals, limitations, and priorities, then you can set up experiments and learn from your results.

My new offering, Beyond Keto, is a community membership providing interactive support for optimal metabolic health and food freedom. Learn more here! NEED LINK

Links in this episode:

Banana Bolt Smoothie

Matcha Green Smoothie

Chard Gruyere Fritatta

Studies discussed in this episode:

Gut microbiome remodeling and metabolomic profile improves in response to protein pacing with intermittent fasting versus continuous caloric restriction | Nature Communications

Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls1 - PMC

Intermittent Fasting and Weight Management at Menopause - PMC

Episode 488 Can dirt make you healthy? Humic and Fulvic minerals with Caroline Alan CEO of BEAM Aug 14, 2026

Show notes

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 507: Back to School 2026 Aug 09, 2026

Show notes

Are you ready for your child’s back to school health screen? Looking for lunch box inspiration? Are you seeking natural solutions for nervous system regulation for your child? Would you like to ensure your household is ready for cold, flu, viral season and immune resilient?

In this episode Ali Miller RD covers priorities of packing a school lunch and favorite ways to power up with protein and produce. She discusses Stella’s fave Cool Kabobs and how she’s setting her up for success in the new school year. Ali talks about medical freedom and exemptions as well as how to feel confident at your pediatrician appointments. She shares the importance of letting go of mom-guilt and focusing on your assignment in this life as well as what works best for you and your family. Learn about key nutrients for immune resilience as well as ways to offset industrial toxins in the classroom and more!

Also in this episode:

Healthy Eating for Tweens + Stella’s 10th Birthday podcast
Priorities for Building Your Child's Lunch
Start with Protein
Ensure 2-3 colors from produce
Low Carb Kids Lunch Guide
Disinfectants in Schools
- Advocating for Safe and Effective Disinfectants at work and schools
- Air Doctor use code ALIMILLERRD for savings
Preparing for Cold, Flu & Virus Season
Nervous System Regulation
- Somatic Ways to Regulate Stress podcast
- Calm and Clear
Immunization Exemptions
- Naturally Nourished Episode 214 Genetic SNP Review and Medical Autonomy
- US Map with exemption types

Episode 506: Ask me Anything August Aug 02, 2026

Show notes

Get ready to cover a lot of ground with Ali Miller RD. In this August edition of Ask Me Anything, she covers the parasite outbreak, how to prevent a gut infection, considerations of how to reduce risks while living empowered vs. in fear. She answers a listener’s question on low cortisol and whether supplementation is necessary or what the concerns are. You will learn about the ADHD connection to a low white blood cell count is discussed as Ali explains how toxicity and inflammation can deplete antioxidant status and what to do about it. Ali shares what she’s sipping on and eating this season with some food-as-medicine inspiration to round things out.

Links discussed in this episode:

Low Carb Zuppa Toscana Soup

Shop my Beat the Heat Probiotic Promo Use BEATTHEHEAT26 to buy 2 get 1 50% off

Rebuild Spectrum Probiotic is your best go-to for infection and immune support as well as the go-to post-antibiotic treatment. Always have this one on hand and take it daily at seasons of higher risk.

Choosing the Right Probiotic Guide

Interested in my professional mentorship program? Fill out the application for Naturally Nourished Academy here.

Interested in my Beyond Keto Food-as-Medicine community? Fill out the survey here so I can build something amazing for you.

Episode 505: Keeping God in the center of your Wellness Jul 26, 2026

Show notes

Join Ali Miller RD as she walks through the questions: Is your wellness vanity and ego or honoring God? When does wellness turn into playing God? In this introspective (no right or wrong) episode, you will consider your current wellness routines and commitments and make some strategy on how to make them more source and kingdom focused. She defines “God food”, how the body was perfectly designed, and ways we can honor our creator by supporting the health of our frame.

Explore ways to enhance your health by working with your body vs. overriding its function or trying to make it a better model. Consider nuance in your current wellness of where you draw the line of interventions in the medical world and where we are enhancing vs. outsourcing including infertility, peptides, and how listening to your body’s signals or symptoms is the first step in connecting or honoring your needs.

Links in this episode:

Episode 483 Hot Take on Peptides

Naturally Nourished Academy Application Link

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