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    Fitness & Nutrition

    Naturally Nourished

    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 as she navigate’s 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.

    Advertise

    Copyright: © Copyright 2015 . All rights reserved.

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    Latest Episodes:
    323: Ozempic, Wonder Drug or Too Good to be True? Dec 19, 2022
    Show notes

    Oh, oh, oh Ozempic? By now you’ve probably heard the catchy jingle on TV or heard about the newest weight loss drug phenomenon that has the Kardashians looking downright skinny these days. But what exactly is Ozempic? Is it safe? Does it have side effects and is it a solution for long lasting weight loss or just another too good to be true ploy by big pharma? Tune in to hear us answer all these questions and more!

    In this episode, we break down the mechanism of action of Ozempic or Wegovy. You will learn all about GLP-1, how this peptide is normally produced in the body, and how overriding the body’s signals with this injectable drug can be downright dangerous. Plus, we’ll compare this “wonder drug” to a food-as-medicine ketosis approach and teach you why the quick fix isn’t always the best solution!

    Also in this episode:

    • LIVE Food-as-Medicine Ketosis Program starts 1/18 use KETO50 for $50 off
    • What is Ozempic?
    • How is GLP-1 Stimulated?
      • Episode 89 Why I HATE Non-Caloric Sweeteners
    • What Drives GLP-1 Deficiency?
    • Is Ozempic Safe and Effective?
      • Efficacy and safety of once-weekly semaglutide monotherapy versus placebo in patients with type 2 diabetes (SUSTAIN 1): a double-blind, randomised, placebo-controlled, parallel-group, multinational, multicentre phase 3a trial
    • Side Effects of Ozempic
    • Cost Per Injection
    • Ozempic vs. Keto
    • How to Increase GLP-1
    • How PhytoCompounds Increase GLP-1
      • Glutamine - GI Lining Support
      • Grassfed Whey Protein
        • Naturally Nourished Episode 288 Whey Protein
        • Smoothies and Shakes Ebook
      • Calcium - Osteofactors
        • Nori Salmon Roll Ups
      • Soluble Fiber - PhytoFiber
      • Glucomannan
        • Miracle Noodles
    • Flavonoids reported to elevate GLP-1 levels
      • Quercetin
        • Inflammazyme
      • Apigenin
      • Curcumin
        • Super Turmeric
      • EGCG
        • Wild Foods Teas use code ALIMILLERRD
      • Hispidulin
        • Herbal Immune
      • Hesperidin
        • Bio-C Plus
    • Does Berberine Affect GLP-1?
      • Berberine Boost
    • Long Term Effects of Keto
      • Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical Trial
    • More Resources:
      • Improvement of Glucose Tolerance by Food Factors Having Glucagon-Like Peptide-1 Releasing Activity
      • Weight Loss Outcomes Associated With Semaglutide Treatment for Patients With Overweight or Obesity

    Sponsors for this episode:

    This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.



    Episode 322: Nature as Medicine Dec 12, 2022
    Show notes

    Can nature be medicine? What is forest bathing? Sure, being in nature feels good, but can it really contribute to improved health outcomes? Tune in to hear us discuss the research supported benefits of spending time in nature, from reduction of cortisol, to improved immune function, to increased antioxidant function and more!

    For most of human history, we have evolved and lived in natural environments. Only in recent history have we started to spend the majority of our time in urban spaces, and this may be having a detrimental effect on human health. In this episode, we cover the multitude of reasons you need to get out in nature, how you can creatively bring nature into your daily routine even if you live in a city, and why a forest bathing session might be just what your body needs!

    Also in this episode:

    • LIVE Keto Starts January 18th
    • Why Nature is Medicine
    • What is Forest Bathing?
      • Episode 319 Biodynamic Gardening
      • Episode 199 The Importance of Breath
    • Research Supported Benefits of Time in Nature
      • Decreased stress response
      • Immune system regulation
      • Enhanced emotional state
      • Improved cardiovascular health
      • Improved metabolic markers
      • Increased antioxidant activity
      • The Psychological and Physical Effects of Forests on Human Health: A Systematic Review of Systematic Reviews and Meta-Analyses
      • Effects of forest bathing on pre-hypertensive and hypertensive adults: a review of the literature
    • How to Forest Bathe
      • AllTrails.com
    • Adrenal Rehab Program - Save $100 with code ADRENAL99

    Sponsors for this episode:

    This episode is sponsored by Santa Cruz Medicinals, makers of potent and affordable CBD with effective dosing. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 15% off your order.


    Episode 321: Fibromyalgia Dec 05, 2022
    Show notes

    Have you or a loved one been diagnosed with fibromyalgia? Looking for natural solutions to this chronic pain condition? Tune in to hear us discuss symptoms of fibromyalgia, causes and risk factors, as well as how to treat it with a functional medicine approach!

    Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Over 6 million Americans suffer from fibromyalgia symptoms, 90 percent of whom are women. In this deep dive episode, we discuss the connection of low serotonin to chronic pain, whether or not fibromyalgia is autoimmune, and how conventional approaches fall short. You will learn how a gluten free diet can reduce symptoms, key nutrients to replete when dealing with fibromyalgia, and how adding in exercise can help improve quality of life.

    Also in this episode:

      • Updates:
        • LIVE Detox Starts ¼
        • LIVE Ketosis Program Starts 1/18
        • Give a Gift Card to AliMillerRD.com this holiday
      • What is Fibromyalgia?
      • Symptoms of Fibromyalgia
      • How is fibromyalgia diagnosed?
      • Causes of fibromyalgia
      • Is fibromyalgia considered an autoimmune disease?
      • Conventional treatments
      • Natural Treatment
      • Elimination of Gluten
        • 12 week Ketosis Program
        • 12 Week Keto Meal Plan (100% Gluten Free)
    • Fibromyalgia and nutrition: what news?
    • Effect of one year of a gluten-free diet on the clinical evolution of irritable bowel syndrome plus fibromyalgia in patients with associated lymphocytic enteritis: a case-control study
    • Reduction of Caffeine
      • Naturally Nourished Episode 260 Coffee: The Good, the Bad and the Ugly | Ali Miller RD
    • Detoxification
      • Episode 298 Moving Your Lymph
      • 10 Day Detox
    • Address Neurotransmitter Imbalance
      • Serum levels of serotonin as a biomarker of newly diagnosed fibromyalgia in women: Its relation to the platelet indices - PMC
      • Neurohormone Panel
    • Replete Nutritional Deficiencies
      • Micronutrient Panel
    • Food as medicine for Fibromyalgia
    • Supplementation
      • Magnesium - Relax and Regulate 2 scoops/day
      • Carnitine - Boost and Burn 1 tsp/day
        • A randomised controlled trial comparing duloxetine and acetyl L-carnitine in fibromyalgic patients: preliminary data
      • CoQ10 Complex 2-3/day
      • Omega 3s - EPA DHA Extra 3-4/day
      • Turmeric - Super Turmeric 3-4/day
    • Vitamin D - Vitamin D Balanced Blend 1/day
      • Vitamin D Blood Spot Test
      • Effects of vitamin D on patients with fibromyalgia syndrome: a randomized placebo-controlled trial
      • Adaptogen Boost
      • Calm and Clear
    • Lifestyle Changes
      • Association of Physical Fitness With Fibromyalgia Severity in Women: The al-Ándalus Project
      • An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia
      • Acupuncture in fibromyalgia: a randomized, controlled study addressing the immediate pain response
      • Comparison of manual lymph drainage therapy and connective tissue massage in women with fibromyalgia: a randomized controlled trial

    Sponsors for this episode:

    This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also that's chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.


    Episode 320: Grab Bag Q&A Nov 28, 2022
    Show notes

    Want to know how to shed belly fat? Curious about our favorite water filter? Need supplement recommendations for teenagers? Tune in to this grab bag of listener questions to hear us talk about a little bit of everything!

    This episode covers a range of topics from dementia, to maintaining a healthy weight with pregnancy, to ensuring you meet your protein goals, to best gluten-free baking flour blends, what’s on our holiday wish list and so much more!

    Also in this episode:

    • Updates:
      • LIVE Detox Starts ¼
      • LIVE Ketosis Program Starts 1/18
      • Give a Gift Card to AliMillerRD.com this holiday
    • How to Shed Belly Fat
      • 3 Day Bone Broth Fast - YouTube
      • Calm and Clear
      • Relax and Regulate
      • Adaptogen Boost
      • BroccoDetox
      • 10 Day Detox
      • Estrogen Dominance Protocol
      • Episode 313 Estrogen Metabolism and Breast Health
      • Boost and Burn
      • Episode 296 Carnitine, Weight Loss, Heart Health and More
    • Best Water Filters
      • Radiant Life Water Filters
      • Episode 292 All About Water
    • Does Alcohol Fit into the Wellness Picture?
      • Episode 98: The Dirty Truth About Wine
      • Episode 240: Is Your Wine Toxic?
      • Ranch Rider Spirits
      • Dry Farm Wines use code ALIMILLERRD
    • Supplements for Teenagers
      • Episode 202: Why Food Matters, Blood Sugar Balance and Creating Healthy Habits for Teens and Tweens
      • Episode 203: Teens Part 2: Skin, Hormones, Mood & College Survival 101
      • Multidefense with Iron for the ladies
      • Multidefense without Iron for the guys (or if not menstruating)
      • Relax and Regulate
      • Calm and Clear
      • GabaCalm
      • Restore Baseline Probiotic
      • Micronutrient Panel
    • What Can You Do About Geographic Tongue?
      • Multidefense w/ Iron
      • B Complex
      • B-12 Boost
      • Beat the Bloat Cleanse
      • BR Oral Rinse
      • Rebuild Spectrum Probiotic
    • Treating Exocrine Pancreatic Insufficiency
      • Digestaid
      • Pure Encapsulations Pancreatic Enzyme Formula
      • Stool Test
    • Can Diet Help Dementia?
      • Episode 110 Alzheimer's Disease and Cognitive Decline Part 1
      • Episode 112 Alzheimer's Disease and Cognitive Decline Part 2
      • EPA DHA Liquid
      • CoQ10 Complex
      • Cellular Antiox
    • Meeting Protein Needs
      • Grassfed Whey
      • Smoothie and Shakes Ebook
      • Fond Bone Broth use code ALIMILLERRD
    • Weight Loss and Pregnancy
      • Food as Medicine for the Whole Family
    • Heartburn During Pregnancy
      • Episode 242 Food as Medicine for Reflux and Heartburn
      • Digestaid
      • GI Lining Support
    • Can You Treat Oral Thrush During Pregnancy
      • Beat the Bloat Diet
      • Rebuild Spectrum Probiotic 1 twice daily
      • Berberine Boost
      • Colloidal Silver Spray
      • Periobrite Oral Rinse
      • Coconut Oil Pulling
    • Best baking flour options for nutrients and outcomes?
      • Cutout Cookies YouTube
      • Almond Flour Thumbprint Cookies
    • Holiday Wishlist
      • Nakano knives use code ALIMILLERRD
      • Santa Cruz Medicinals CBD Salve use code ALIMILLERRD
      • Naturally Nourished Supplement Bundles
      • Spot in the LIVE Keto Class
      • Sunlighten Sauna Signature 2 $200 off with code ALIMILLERRD
      • Whole house or undersink filtration
      • Peak state coffee ALIMILLERRD
      • Fond Bone Broth 4-pk ALIMILLERRD
      • Dry Farm Wines ALIMILLERRD

    Sponsors for this episode:

    This episode is sponsored by Santa Cruz Medicinals, makers of potent and affordable CBD with effective dosing. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 15% off your order.


    Episode 319: Biodynamic Gardening with Tammy from Hamilton Pool Vineyards Nov 22, 2022
    Show notes

    What exactly is biodynamic gardening? How can we work with nature to create healthy soil and plants? What does burying a cow horn have to do with anything? Tune in to Ali and Becki’s interview with Tammy Kattner of Hamilton Pool Farm and Vineyards to learn all this and more!

    In this fascinating interview, Tammy shares how Hamilton Pool Farm and Vineyards got its start, how she approaches farming from a biodynamic perspective, and how you can apply this to your home garden. Learn about irrigation, how to buy seeds, ways to enrich the soil that are anything but conventional, and so much more!

    Also in this episode:

    • Updates
      • Black Friday Deals Coming Soon - Subscribe to our Newsletter to Stay in the Loop!
    • Episodes on Sustainable Agriculture:
      • Episode 208 Wild Fed with Daniel Vitalis
      • Episode 217 Beyond Labels with Joel Salatin and Dr. Sina McCollough
      • Episode 307 How Soil Health impacts your health with Allen Williams
    • What is Biodynamic Gardening?
      • Rudolf Steiner
    • Ways to Get Started with Biodynamic Gardening
      • Biodynamic Almanac
      • Biodynamic Gardening
    • How Hamilton Pool Farm Came to Be
    • Irrigation
    • Threats to Food Security
    • Where to Buy Seeds
      • Strictly Medicinals
      • Johnny’s
      • Baker Heirloom
    • Strategizing the Garden
    • Favorite Herbs to Plant and Making Herbal Infusions
    • Pest Control
    • Where to Find Tammy:
      • HamiltonPoolFarms.com
      • Instagram: @hamiltonpoolfarms

    More About Tammy:

    Tammy Kattner has always had a deep love and passion for the natural world. Growing up in Southern California, she would spend as much time outdoors as possible, often frequenting the beach, mountains, Yosemite National Park, and developing a strong desire to live off the land. Connection to the wild has always been her compass.

    Tammy holds a B.A. in Social Science with an emphasis in environmentalism, a teaching degree and a Master's in Education. She has over 20+ years working within the holistic health arena, including nutrition, fitness therapy, teaching, re-wilding, nature immersion, herbalism and regenerative & biodynamic based farming. All of these elements have brought her to building her dream at Hamilton Pool Farms - where she has co-created a regenerative, permaculture & biodynamic farm, with a Farm School and education program that connects over hundreds students with gardening, food sourcing, sustainably and nature skills.

    Tammy is a mother of five children who have always been her inspiration for a more natural world. She enjoys bee-keeping her apiary at the farm, loving on her sweet Golden Doodle farm dog, and connecting with nature as she develops the farm culture while teaching a more sustainable & natural way of living.

    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!

    This episode is also sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also that's chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.


    Episode 318: Navigating the Holidays with Food as Medicine Nov 14, 2022
    Show notes

    Are you still putting the finishing touches on your holiday menu? Need some inspiration that will convince your family that real food can taste good once and for all? Looking for some tips to navigate the holidays and stay on track? Tune in to get Ali’s top tips for holiday survival and best practices for incorporating both mindful indulgence and nutrient density in your menu planning.

    In this episode, Ali and Becki will definitely make you drool with their holiday menu inspiration! Learn about ways to incorporate greens into your Thanksgiving meal, choosing quality fats and why we love nut flour. Plus eating nose to tail, holiday survival supplement essentials, and how to navigate conversations about the “bad season” with family and friends!


    Welcome to episode 318, today we are talking about staying on track through the holiday season and how you can incorporate food as medicine into your celebrations this year! We’ll cover some yummy holiday menu inspiration, supplement strategy for cruising through the holidays stress free, and more!

    Also in this episode:

    • Updates:
      • Immune Webinar 11/17 $9.99
      • 15% off All Immune Formulas during November 2022
      • Subscribe to our newsletter to stay on top of Black Friday Deals!
    • Past Holiday Episodes:
      • Episode 33 Staying On Track for the Holidays and Navigating Party Foods!
      • Episode 111 Staying on Track for the Holidays and Our Holiday Gift Guide
      • Episode 162 Healthy Holidays, Gift Guide, and Vegan Rant
      • Episode 216 Holiday Celebrations and Thanksgiving Menu Inspiration
      • Episode 218 Holiday Food-as-Medicine and Gift Giving Guide +Q&A
      • Episode 267 Thanksgiving, Black Friday & Gift Guide Updates
    • Navigating the Holiday Season
    • Prioritize Protein
      • The Power of Protein and Symptoms of Protein Deficiency
      • Grassfed Whey Protein
      • Carnivore Snax use code ALIMILLERRD for 15% off
    • Channel Savory
      • Assembling the Perfect Cheese Board
      • The Salumeria use code ALIMILLERRD
      • Naturally Nourished Market
    • Manage Alcohol and Stay Clean
      • Dry Farm Wines use code ALIMILLERRD
      • Episode 98 The Dirty Truth About Wine
      • Episode 240 Is Your Wine More Toxic Than You Think?
      • Episode 97 Preventing and Managing a Hangover
      • Holiday Cocktail Recipes
      • Desert Door Sotol
    • Choose Your Non-Negotiables
      • Green Bean Casserole Redo
      • Beet Hummus
    • Have a Plan and Bring a Dish to Share
      • Curried Deviled Eggs
      • Roasted Delicata Squash Salad
      • Roasted Butternut Squash Salad w/ Candied Pecans & Goat Cheese - 12 Week Keto Meal Plan
    • Create Structure and Accountability
      • 10 Day Detox
      • January LIVE Detox Starts January 4th, Just $14.99
      • January LIVE Keto Coming Soon
    • Food as Medicine for your Holiday Menu
      • Episode 317: Getting Your Greens
      • Episode 312: MenuPause with Dr. Anna Cabeca
      • The Anti-Anxiety Diet Cookbook
      • Incorporate Organs
        • Simple Organ Puree & Pâté
        • Peanut Butter Liver Pate
      • Make Bone Broth & Do a Bone Broth Fast
        • Bone Broth Fasting
        • How to Do a Bone Broth Fast
        • FOND Bone Broth use code ALIMILLERRD
    • Supplement Strategy
      • Digestaid
      • GI Lining Support
      • Detox Packs
      • Berberine Boost
      • GABACalm
      • Calm and Clear
      • Adaptogen Boost
    • Holiday Menu Inspiration
      • Holiday Recipe Roundup
      • Spatchcock Chicken YouTube
      • Brady’s Smashed Potatoes

    Sponsors for this episode:

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


    Episode 317: Getting in Your Greens Nov 07, 2022
    Show notes

    Are you getting your 2-3 cups leafy greens daily? Need some inspiration to switch things up for the fall and winter season? Curious about consuming leafy greens if you have a thyroid condition, are on a blood thinner, or don’t tolerate greens well? Tune in to this fun and light episode where we break down the reasons to get your greens, what to do if not tolerating them, and how to make this a daily reality!

    In this episode, we remind listeners of all the reasons to get your greens in on a daily basis. From unique phytonutrients like kampherol, to gut-supporting compounds like sulfoquinovose, to important vitamins and minerals, we discuss the benefits of leafy greens. For those not tolerating greens well, we discuss changing up preparation techniques, troubleshooting gut issues, and food sensitivities. Get inspired with food as medicine recipes to get your 2-3 cups daily with no excuses!

    Also in this episode:

    • Immune Webinar 11/17 $9.99
    • 15% off All Immune Formulas during November 2022
    • New Products
      • GI Immune Builder
      • Herbal Ginger Syrup
      • Elderberry Plus
    • Why Leafy Greens?
    • Unique Phytocompounds Found in Leafy Greens
    • Vitamins and Minerals Found in Leafy Greens
      • Leafy Greens and Blood Thinners
    • Volumetrics
    • What If I Don’t Tolerate Leafy Greens?
      • Preparation Techniques
      • Digestaid
      • GI Lining Support
      • Probiotic Challenge
      • Beat the Bloat Cleanse
      • MRT Test
    • How to Hit Your Daily 2-3 Cups
      • Leafy Greens and Thyroid Conditions
      • Smoothies and Shakes Ebook – Naturally Nourished - Ali Miller
      • Smoothies and Shakes on YouTube
      • Kale Chips
      • Braised Collard Greens
      • Kale Salad

    Sponsors for this episode:

    This episode is sponsored by Peak State Coffee, makers of coffee with real health benefits! Are you a coffee drinker seeking a healthier option but don't want to quit your ritual? Enjoy whole bean coffee infused with adaptogenic mushrooms to boost your brain, support gut health, and balance stress, all while keeping the taste you love. With 500mg lion's mane, reishi, chaga, and more per serving, you’ll love this delicious coffee that is also that's chemical free, mold free, non-GMO, and low acid. Go to www.PeakStateCoffee.com/ALIMILLERRD for 20% off and free shipping on two or more bags, use code ALIMILLERRD at checkout.



    Episode 316: Ketogenic Bodybuilding with Guest Robert Sikes Oct 31, 2022
    Show notes

    Are you curious about building muscle on a ketogenic diet? Want insight from a competitive bodybuilder on diet vs. exercise, intermittent fasting, and breaking the viscous diet cycle? Just looking to add some resistance training to your routine? Tune in to hear us interview Robert Sikes aka Keto Savage, a lifetime natural bodybuilder, about his journey from the unhealthy world of “bro-dieting” to finding keto and never looking back!

    Even if you’re not a bodybuilder (because most of us are not!), this episode is filled with nuggets of wisdom for anyone looking to ramp up their exercise performance or simply add more movement to their daily life! Robert is the real deal and one of our favorite humans in the keto community with his down-to-earth approach and no excuses attitude. Just listening to him will inspire you to take things to the next level as he shares his approach to reverse dieting, best resistance exercises for women, staying consistent through the holidays and more! Plus hear his perspective on parenting and food introduction for his sweet new baby!

    Also in this episode:

    • Ketogenic Bodybuilding - Robert’s New Book
    • Robert’s Story and the Shift to Keto
    • Breaking the Cycle of Over-Restriction and Dieting
    • Reverse Dieting
    • Feeding Frequency and Fasting
    • Thoughts on Cardio vs. Resistance Training
      • Episode 295 Diet vs. Exercise
    • Resistance Training for Women
    • Dad Life and Approach to Parenting
      • Naturally Nourished Food as Medicine for the Whole Family
      • Buddies in my Belly Book
    • Where to find Robert Sikes:
      • Keto Savage
      • Keto Brick use code ALIMILLERRD to add a free t-shirt to your order
      • Ketogenic Bodybuilding

    More about Robert Sikes:

    Robert Orion Sikes is a lifetime natural, competitive bodybuilder. He started training as a junior in high school weighing a whopping 115 pounds. In the beginning, he followed traditional, “bro-dieting” wisdom which consisted of eating 6 or 7 meals a day filled with carbohydrates and very high protein. This nutritional protocol led to a downward spiral of health issues and disordered eating.

    After his third bodybuilding competition, Robert decided to try something new and began experimenting with a high fat, strict ketogenic approach to bodybuilding. He formulated his own approach to contest prep nutrition leveraging keto and earned his pro-status with bodybuilding in 2017.

    He has since dedicated his life to learning and teaching others the benefits of following a well formulated, ketogenic lifestyle. The lessons learned led to his creation of the Keto Brick, a 1,000 calorie, ketogenic performance meal. The Brick was never meant to be a product sold to the public. Robert just created it for his own personal use during his competition prep. However, after featuring it on a YouTube video, he received a ton of interest around the Brick and decided to jump in with both feet to make it into a viable business. After countless late nights and a never ending grind, the business took off and has since become a wild success!

    Robert now works alongside his wife Crystal and their amazing team to continually create content and Bricks and add a ton of value within this community. His mission is, and will continue to be, empowering others to believe in themselves and truly tap into their full potential by optimizing their body and mind.

    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 315: Mixing Up Your Meal Plan & Staying Consistent For Results Oct 24, 2022
    Show notes

    Are you in need of some new meal prep ideas? Want some tricks for staying consistent and inspired with food as medicine? Just want us to tell you what to eat? Tune in to hear us discuss mixing up your meal plan, how to structure your week, and how to bust out of a food rut in this fun and light episode!

    In this episode, we discuss keeping things interesting while sticking to your food as medicine goals and feeding your family. Learn about our favorite recipes, how to maximize kitchen space, and how to get into a meal prep flow that doesn’t feel like a full time job! Plus hear what we are making these days and get some ideas of how Becki stocked her freezer for postpartum!

    Also in this episode:

    • 12 Week Keto Meal Plans $10 Off use code KETO10
    • Episode 228: Exploring your Macros and Meal Planning
    • The Importance of Having a Plan
    • Favorite Meal Prep Recipes
      • Zucchini Collagen Muffins
      • Blueberry Banana Muffins
      • Slow Cooker Carnitas
      • Crispy Fish Tacos in The Anti-Anxiety Diet Cookbook
      • Wild Cod Nuggets in 12 Week Keto Meal Plan
      • Naturally Nourished Pot Roast
      • Redmond Real Salt use code ALIMILLERRD
    • Maximizing Kitchen Space
      • Favorite Kitchen Tools
    • Weekly Meal Plan Flow
      • Smoothies and Shakes Ebook
      • The Salumeria use code ALIMILLERRD
      • Naturally Nourished Food as Medicine for the Whole Family
    • Postpartum Meal Prep
      • Almond Butter Banana Pancakes in The Anti Anxiety Diet Cookbook
      • Almond Flour Chicken Tenders
      • Keto Zucchini Fritters
      • Keto Shepherd’s Pie
    • The Power of Consistency

    Sponsors for this episode:

    This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code ALIMILLERRD at nutrisense.io/alimillerrd. Check out this episode with Kara of Nutrisense on why we find a CGM to be such an amazing tool!


    Episode 314: Navigating a Stool Panel Oct 17, 2022
    Show notes

    What’s your poop telling you? If you are dealing with longstanding GI issues, have a recent diagnosis of inflammatory bowel disease, or are just curious about the health of your gut, you might consider a stool test! A comprehensive, functional stool analysis provides insight into good, neutral and bad bacteria populations, yeast, parasites, virus and more. It also includes markers of how well you digest and absorb your food, inflammatory markers, and indicators of leaky gut.

    In this episode, we break down the reasons you might consider a stool test, how this test is done, and what it includes. We walk through a case study of a sample panel and give direct insight into how to manage pathogen overgrowth, rebound the gut lining, improve absorption and so much more. Plus we compare our stool test to some of the direct to consumer options on the market and provide an exclusive discount code for podcast listeners!

    Also in this episode:

    • Comprehensive Digestive Stool Analysis Test - use code STOOL100 for $100 off!
    • 12 Week Keto Meal Plans $10 Off use code KETO10
    • Who is a Stool Test Appropriate For?
      • Episode 270: Functional Approaches to IBD
      • Probiotic Challenge Protocol
    • How to do a stool test
    • Navigating a Stool Panel - view sample panel
    • Group B Strep
      • Women’s Flora Probiotic
    • Pathogenic Bacteria and Yeast
      • Beat the Bloat Program + Ebook
      • Beat the Bloat Bundle
    • Addressing Parasites
      • Rebuild Spectrum Probiotic
      • GI Reset
    • H Pylori
      • Episode 274 H. Pylori and Upper GI Health
    • Inflammatory and Immune Markers
      • GI Lining Support
      • GI Immune Builder
      • FOND Bone Broth use code ALIMILLERRD
    • Digestion and Absorption
      • Digestaid
    • Short Chain Fatty Acids
      • PhytoFiber
      • Bacteria Rebuild Bundle

    Sponsors for this episode:

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


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