Naturally Nourished

Do you have a goal or a dream that you want to make happen in 2019? Are you looking for structure and accountability to help you achieve that goal? Feeling stuck on where to start with your goal setting this year? Tune in to hear Ali and Becki take a deep dive into goal setting and manifesting the life you want! Learn about choosing a one word theme for your year, why starting with vision is so important and tips for turning your dreams into sustainable habits this year!   In this episode, Ali and Becki share their recap on 2018 manifestations and goals and talk about what worked and didn’t work this past year. Learn why taking inventory of where you are right now is essential for creating a life you absolutely love. Hear about different approaches to goal setting from vision boards to choosing a word to define your year to journaling and gratitude practice and beyond. Get inspired to set your own health, business and personal goals and learn tools for creating the accountability, structure and motivation for making them happen this year!   Also in this Episode: Virtual Food As Medicine Ketosis Program Reflecting on 2018Episode 67: Successful Resolutions and Goal Setting Episode 43: Living Your Bliss and Ali's Recalibration Episode 81: Addressing Insomnia with Food As Medicine Becki’s Sleep ToolsSleep Mask Essential Oil Diffuser Ali & Becki’s Words for 2019 Life Inventory Checklist Goal SettingTools from Rachel HollisStart Today Journal Girl Wash Your Face Rise Podcast Creating Healthy HabitsEmbracing StructureOptimal Eating Virtual Class 10 Day Real Food Detox Accountability and SchedulingSWEAT App (use this link for a free 30 day trial)   This episode is sponsored by Further Food, a female owned and operated company that provides the highest quality food as medicine supplements including their Collagen Peptides, Daily Turmeric Tonic and Mindful Matcha.  

Did you know that not all ketogenic diets are created equal? Want to know more about our real food approach? Need more evidence to cut non-caloric sweeteners out of your life? Tune in to hear Ali and Becki break down the principles of a real food keto diet and explain how small amounts of real sweeteners like honey, maple or dates could fit into your approach. Learn about what makes a whole food, why sea salt and mineral salt are worlds apart from iodized salt and get great tips for recovering from a binge or sugar craving attack!   In this episode, Ali and Becki break down the concept of a whole food and how this can be applied to some of the keto products on the market as well as produce and proteins. Just because something is labeled as keto does not mean it is a real food! Learn what to look for on food labels to be a discerning shopper and how you can create keto friendly versions of your favorites using real single ingredient foods! Plus hear why sea salt and mineral salt are far superior to iodized salt and learn why real food sweeteners are far better than stevia, monkfruit and swerve from a metabolic and taste standpoint!   Also in this episode: Virtual Food As Medicine Ketosis Program Starts January 9th! Episode 89 Why I Hate Non-Caloric Sweeteners What is a Whole Food?Hu Kitchen Chocolate Theo’s Chocolate Paleo Almond Flour Chicken Tenders Stella’s First Birthday Cake The Importance of Salt on a Keto DietSea Salt vs. Iodized Salt Redmond Real Salt Keto Friendly Sweeteners Favorite Keto TreatsCollagen Zucchini Muffins Pumpkin Cream Cheese Muffins Ginger Molasses Cookies Supplement Strategy for Recovering from a BingeBerberine Boost Boost and Burn GI lining powder GABACalm Multidefense   This episode is sponsored by Santa Cruz Medicinals. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 10% off and free shipping!

Are you ready to rock the new year and make this your healthiest one yet? Have some holiday weight gain you’re looking to get rid of? Want tips and tricks to switch up your weight loss game? Tune in to hear Ali and Becki discuss approaches to fat burn from keto and intermittent fasting to nutrients of focus for optimizing metabolism. Learn about the role of carnitine, chromium and biotin in weight loss and hear our take on cryotherapy and sauna use for accelerated weight loss. In this episode, Ali and Becki discuss the muscle sparing and fat burning effects of keto and promising research into the impact of keto on basal metabolic rate. Hear about ways to incorporate intermittent fasting, whether a 16:8 model is appropriate for you or if you are a candidate for an extended fast such as a bone broth fast. Plus get supplement recommendations to bust through a weight loss plateau and learn whether freezing or sweating your butt off with cold and heat therapy is worth it! Also in this episode: Keto as a Fat Loss Tool10 Reasons to Go Keto Blog Virtual Food As Medicine Ketosis Class – Starts January 9 Intermittent FastingEpisode 63: Intermittent Fasting Bone Broth Fasting Essential Micronutrients for Fat LossCarnitineBoost and Burn ChromiumChromium Synergy Ceylon Cinnamon BiotinB Complex Restore Baseline Probiotic Probiotic Challenge Micronutrient Testing Supplement Recommendation Form Heat and Cold TherapyCryotherapy and Coolsculpting Sunlighten Sauna   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

  Have you heard of the term endocrine disruptors but not really sure what it means? Want to know how this relates to estrogen and overall hormonal balance? Ready to hear how you can decrease exposure to these dangerous compounds in your daily life? Tune in to hear Ali and Becki discuss estrogen dominance and how compounds that mimic our hormones are putting us at risk for hormonal imbalance, infertility, neurological disease, autoimmune conditions and mood disorders. In this episode, Ali and Becki deconstruct the topic of estrogen overload and point to a culprit found in our environment, our homes, our products and beyond. Learn how your makeup or your plastic water bottle could actually be predisposing you to disease risk and what you can do to support your system in detoxing these harmful compounds! Hear our favorite replacement products for common household items, how you can navigate endocrine disruptors in the diet and what foods and supplements can serve as a front line of defense to support your body! Also in this episode: Past Podcasts That Discuss Endocrine DisruptorsEpisode 6: Breast Cancer Prevention Episode 16: 5 Hormones That Make You Fat Episode 44: Women's Hormones Episode 84: The Importance of Detox on Keto The Anti Anxiety Diet Virtual Food As Medicine Ketosis Class What is Estrogen Dominance? Sources of Endocrine DisruptorsBirth ControlEpisode 106: Regulating Your Cycle and Natural Birth Control Part 1 Episode 107: Regulating Your Cycle and Natural Birth Control Part 2 Endocrine Disruptors in the DietEpisode 82: Pros and Cons of Dairy Dirty Dozen List Storage and Cooking VesselsOur Favorite Glass Storage Containers Lodge Cast Iron Skillet Makeup and Personal CareBeautyCounter—Our Favorite for Safer Beauty! BeautyCounter’s Never List Home Cleaning ProductsBranch Basics Supporting the Detox ProcessEpisode 69: Epigenetics and Methylation Episode 70: Dirty Genes with Ben Lynch 10 Day Detox Program Supplement RecommendationsSuper Turmeric Ultimate Detox Detox Supplement Packs Relax and Regulate Restore Baseline Probiotic Diet Support For Detox and Estrogen BalanceCruciferous Veggies 1 cup/day 2-3 cups leafy greens/day 25-35g Fiber from whole food sources Apple Cider Vinegar Flush Aromatase InhibitorsAdaptogen Boost Neurohormone Complete Plus Panel Melatonin – Sleep Support This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

We hear about antioxidants all the time, but do you really know what they are? Curious about what the terms ‘antioxidant’ and ‘free radical’ actually mean? Want to how to reduce oxidative damage and best support antioxidant status? Tune in to hear Ali and Becki break down the main function of antioxidants in the body from cancer prevention to their role in protecting the brain and beyond. Learn about the main conditions that demand antioxidants, our take on the controversy around antioxidant supplementation and best food sources of antioxidants.   In this episode, Ali and Becki take a 101 approach to antioxidants from their form and function to how they can be used to slow the effects of aging and reverse disease. Learn about cutting edge research in the area of antioxidants and why the synergy found in nature is often superior to individual antioxidant supplementation. Hear our take on best food forms of antioxidants, when you should rely on supplementation and how micronutrient testing can aid in an individualized approach.   Also in this Episode: What Are Antioxidants Anyway? Benefits of AntioxidantsEpisode 110: Alzheimer’s and Cognitive Decline Part 1 Episode 112: Alzheimer’s and Cognitive Decline Part 2 What the Heck Are Free Radicals? Conditions that Demand AntioxidantsCardiovascular DiseaseCoQ10--highly recommended to take a minimum of 150 mg/day if on a statin, here is our recommended product! Alzheimer’s CancerThe Importance of GlutathioneCellular Antiox Beta Carotene and Lung Cancer Reducing Oxidative DamageClean Up Your Cosmetics: Check out our Fave BeautyCounter! Super Turmeric Inflammazyme ORAC Scoring of Antioxidant Rich Foods Candiactivator How to Boost Glutathione Status Supplements to Increase Antioxidant StatusMultidefense Ultimate Detox 10 Day Real Food Detox Detox Supplement Packs Grassfed Whey Micronutrient Testing   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

Are you ready to ramp up immune support for you and your family now that cold and flu season is hitting its peak? Want practical tips for what to do at the first sign of illness? Need to restock your “farmacy” with the immune supporting essentials? Tune in to hear Ali and Becki discuss the concept of orthomolecular supplementation or mega-dosing and learn what supplements can be used in a pulsed approach at the first sign of a sniffle. Learn about the difference between viruses and bacteria and how to best approach with natural remedies for systemic support.   In this episode, Ali and Becki break down the main reasons we get sick in the first place so we can bet understand prevention strategies on a diet and lifestyle level. Learn the diet basics to support your immune system and why sugar can wreak immunological havoc. Hear our take on essential oil use during times of need and get practical tips for supplement strategy and therapeutic foods that we use in our own homes, including those that are kid-friendly to support the whole family!   Also in this Episode: Episode 68: Supporting Your Immune System Naturally Episode 77: The Stress Autoimmune Connection and Ali’s story Orthomolecular Supplementation & MegadosingDr Linus Pauling Buffered Vitamin C Powder Why We Get SickSurface Contact Lavender Essential Oil Spray Lavender Essential Oil Wipes StressAdaptogen Boost Calm and Clear Relax and Regulate Sleep Episode 81: Natural Solutions for Insomnia Sleep Support Nutrient Deficiency Micronutrient Testing Distinguishing Virus from BacteriaColloidal Silver Spray for upper respiratory support Essential Oils for Respiratory SupportCandiactivator - use 1 capsule 2-3 times per week for maintenance, instease to 2-4/day during acute illness Essential Oil Diffuser Essential Oils Set Supporting the MicrobiomeQuick Coconut Yogurt - The Anti Anxiety Diet Grassfed Whey Protein Stella’s Nut Butter Balls Episode 55: Breastfeeding Restore Baseline Probiotic Targeted Strength Probiotic Rebuild Spectrum Probiotic Food As Medicine SupportBone Broth Naturally Nourished Tomato Basil Soup Manuka Honey Zippy Toddy Master Tonic Stress Stabilizing Steamer Foundational Supplements & ToolsMultidefense MultiAvail Kids MultiAvail Mama Vitamin D Balanced Blend - up to 10,000 IU in acute need (2 capsules) Super Turmeric for pain or fever Colloidal Silver Nasal Spray Neti Pot Herb Pharm Mullein Garlic Oil Gaia Elderberry Syrup   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

Are you curious about the health benefits of mushrooms? Want to know whether you should supplement with cordyceps, lion’s mane or reishi? Tune in to hear Ali and Becki interview Jeff Chilton, an expert in mushroom cultivation, harvesting and supplementation. Learn about the vast nutritional benefits of mushrooms from fiber and digestive support to Vitamin D and immune regulation. Hear Jeff’s take on harvesting, storage and extraction and learn how to differentiate between products that are all hype and those that are the real deal!   In this episode, Ali and Becki go deep into the world of mushrooms with leading expert Jeff Chilton of Nammex, a leader in the world of medicinal mushroom supplementation. Learn about Jeff’s background in ethno-mycology and hear his passion for all things mushrooms inspire you to get mushrooms into your diet! Find out why cordyceps is all the rage and learn more than you ever imagined about fungi! Our Favorite Mushroom Containing Supplement: Adaptogen Boost About Jeff Chilton: Jeff Chilton, raised in Pacific Northwest, studied ethno-mycology at the University of Washington in the late sixties and started working on a commercial mushroom farm in Olympia, Washington in 1973. During the next 10 years he became the production manager, responsible for the cultivation of over 2 million pounds of agaricus mushrooms per year and was also involved in the research and development of shiitake, oyster and enoki mushrooms which resulted in the earliest US fresh shiitake sales in 1978.   In the late seventies he was a founder of Mycomedia, which held 4 mushroom conferences in the Pacific Northwest. These educational conferences brought together educators and experts in mushroom identification, ethnomycology, and mushroom cultivation.   During this period Jeff co-authored the highly acclaimed book, The Mushroom Cultivator, which was published in 1983.   In the 1980’s he operated a mushroom spawn business and in 1989 he started Nammex, a business that introduced medicinal mushrooms to the US nutritional supplement industry. He traveled extensively in China during the 1990’s, attending conferences and visiting research facilities and mushroom farms. In 1997 he organized the first organic mushroom production seminar in China.   Jeff’s company, Nammex was the first to offer a complete line of Certified Organic mushroom extracts to the US nutritional supplement industry. Nammex extracts are used by many supplement companies and are noted for their high quality based on scientific analysis of the active compounds.   Learn more here: Realmushrooms.com Nammex.com  

Did our first episode on Alzheimer’s and cognitive decline spark your interest? Want to hear more about preventative strategies including the top supplements for optimal brain function? Curious about the connection of the APoE4 gene to Alzheimer’s and where keto fits in? Tune in to hear Ali and Becki go further down the rabbit hole of Alzheimer’s prevention and reversal of cognitive decline with an integrative approach. In part two of this jam-packed episode, Ali and Becki go deep into supplemental recommendations for prevention and reversal of cognitive decline and discuss the role of oxidative damage in progression of Alzheimer’s. Learn how a ketogenic diet can both reduce oxidative damage and promote autophagy to reduce plaque formation in the brain. Plus get the skinny on APoE4 genetics and how you can use this information to mitigate your risk for development of Alzheimer’s as well as other genes to test for and diet modifications to consider based on your individual genetics. Also in this Episode:Supplemental Support for Brain FunctionB ComplexMultidefenseSuper TurmericEPA DHA Extra Cellular AntioxCoQ10 especially if on a statinKeto and Alzheimer’sThe Role of FastingMCT OilMCT PowderButcherBox for High Quality Proteins (use code AP10 for $10 off + free bacon!)Virtual Food As Medicine Ketosis ClassDefining APoE4 and how this affects your riskStudy: Lipid homeostasis and apolipoprotein E in the development and progression of Alzheimer's disease This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

Do you struggle to stay on track during the holiday season? Feel like Halloween to New Year’s is just one big snowball effect of overindulgence? Want to know what Ali and Becki have planned for Thanksgiving this year? Tune in to hear Ali and Becki share tips and tricks for avoiding holiday weight gain, sluggishness and sugar cravings and staying on track through the New Year.   In this episode, Ali and Becki provide strategy for navigating the holidays without going off the rails. The average holiday weight gain is said to be between 7-11 pounds and many will spend the first several months of the new year trying to lose this weight all over again. Learn about navigating a party or social situation and get inspired by real food holiday recipes. Plus hear what’s on Ali and Becki’s holiday wish lists this year and get great gift ideas for the foodie, wellness junkie or aspiring chef in your life!   Also in This Episode: Staying on Track During the Holidays Episode 33: Staying on Track for the Holidays and Navigating Party Foods Episode 59: Q&A and Thanksgiving Menu Planning Episode 61: Curb Your Cravings Virtual Food As Medicine Keto Class Starts January 9th! Stella’s Halloween Recap Pederson’s Individually Packed Bacon F Bomb Nut Butter Packs Holiday Survival Supplements GabaCalm GI Lining Digestaid Stress Manager Bundle Thanksgiving Menu Plans Holiday Recipe Roundup Naturally Nourished Gift Giving Guide! Foodie Gifts Crowd Cow - FREE Shipping and $25 off your first order Kasandrinos Olive Oil - On Thanksgiving, Black Friday and Cyber Monday we will be running a 20% discount on all Kasandrinos Products, use code TURKEY20 Dry Farm Wines Subscription - Add bottle of wine to your order for a penny Vital Choice: Salmon belly, salmon caviar, roe, fresh fish Further Foods Daily Turmeric Tonic, Gelatin & Collagen Hu chocolate Theo’s chocolate Primal Palate Signature Blends Wellness & Body Blue Blocker Glasses Silk Eye Mask Organic Essential Oil Set Essential Oil Diffuser Nonslip Yoga Mat Meditation Pillow Tibetan Singing Bowl Santa Cruz Medicinals CBD Coconut Oil BeautyCounter Best of Beautycounter Set Citrus Rosemary Body Oil + Lemongrass Sugar Scrub Daysy Fertility Monitor - Use my referral link to save $20 KetoMojo for the keto enthusiast in your life! Naturally Nourished Gift Cards Kitchen Toys Instant Pot Shun Chef Knife Keocera Knife Set Ullo Wine Purifier Learning Tower for Kiddos Stocking Stuffers The Anti-Anxiety Diet Silicone Gelatin Molds Pearl Butter Adaptogenic Coconut Butter BeautyCounter Lip Gloss & Lipstick Mini Sets Chomps Grassfed Beef Sticks Eating Evolved Cups Baller Gifts Sunlighten Sauna - $200 off Standing Desk   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

Are you or a loved one concerned about your risk for Alzheimer’s Disease? Want to know about strategies for prevention and even reversal of cognitive decline? Curious about lab markers to assess for inflammation, toxicity and nutritional status? Tune in to hear Ali and Becki discuss Alzheimer’s Disease from what causes it to how and why it progresses. Learn about the connection with blood sugar and why it is now being called Type 3 Diabetes. Get insight into a multifaceted approach to prevention and treatment of cognitive decline.   In this two part episode, Ali and Becki unpack the complexity of Alzheimer’s Diseases and cognitive decline and discuss the connection to sleep, stress, hormonal and blood sugar imbalance. Learn how micronutrients can play a role in optimal brain function and how you can assess for nutrient drivers of decline to get ahead of the game and maintain optimal function. Plus hear about some of the cutting edge research into ending Alzheimer’s and learn how we may be able to reverse decline with early intervention.   Also in this Episode: Defining Alzheimer’s Drivers of Cognitive DeclineSleep & Stress RegulationEpisode 81: Addressing Insomnia With Food As Medicine Sleep Support Relax and Regulate Hormonal Imbalance Micronutrient DeficiencyCholine & PantothenateEpisode 102: 3 Micronutrients Oleic Acid Folate & B12 Dr. Dale Bredesen: Reversal of Cognitive DeclineThe End of Alzheimer’s Lab Markers to AssessMicronutrient Test Homocysteine C-reactive Protein Myloperoxisase, fibrinogen, cytokines CardioMetabolic PanelHgbA1c, Fasting insulin Omega-3 to Omega-6 ratio   This episode is sponsored by Crowd Cow, your one-stop shop for craft meats sourced straight from the farm. Crowd Cow believes in full transparency. For a limited time, enjoy FREE Shipping in addition to $25 off your first order at www.crowdcow.com/naturallynourished

Want to know more about the 500+ functions of your liver? Curious about assessment of liver health and how you can support optimal function? Want to know about the role of detox and how you can support your liver on a daily basis using food as medicine? Tune in to hear Ali and Becki unpack the many functions of the liver from digestion and metabolism to detoxification, storage, immune support and beyond. Learn about reasons for liver dysfunction, how you can use keto as a tool to reverse fatty liver and get supplement recommendations to support optimal liver health.   In this episode, Ali and Becki focus on the liver as one of the largest and hardest working organs in the body responsible for digestion, metabolism, blood sugar balance, detoxification and beyond. Learn what exactly bile is and why it is so important to the digestive process, how the liver is connected to cholesterol and what substances are processed through the liver. Plus learn why keto can work for fatty liver, how to functionally assess and optimize liver function and how eating liver and support liver health!   Also in this episode: What Does the Liver Do? Episode 84: The Importance of Detox on Keto Episode 18: Detox Part 1 Episode 19: Detox Part 2 The Connection to Cholesterol Bile Formation and FlowDigestaid Signs of Liver Dysfunction Substances that Influence Liver Function 10 Day Real Food Detox Fatty Liver & Keto EPA DHA Extra Virtual Food As Medicine Ketosis Program Markers to Assess Liver Function AST, ALT, ALP Bilirubin, Albumin Lipid Panel GGT Weight Loss Plus Panel Supplements to Support Liver Digestaid Super Turmeric Cellular Antiox Ultimate Detox B ComplexCholine Episode 102: 3 Micronutrients Micronutrient Panel Food As Medicine Support for Liver Health Peanut Butter Liver Pate Liver Pills Caramelized Onion, Bacon + Liver Meatloaf Organ Puree + Pate Epic Liver Bites Epic Liver Pills Apple Cider Vinegar - 1 oz as shooter

Have you ever found yourself stuck in a flavor rut? Having a hard time sticking to keto or paleo because you’re bored of eating the same thing every day? Tune in to hear Ali and Becki interview Kyndra Holley of Peace, Love and Low Carb about her own personal weight loss journey and how she integrates her restaurant experience into her user-friendly keto recipes to keep things fresh! Learn about Kyndra’s staple ingredients for switching up flavors, kitchen tools she can’t live without and what is going to be on her Thanksgiving table this year! In this Episode, Ali and Becki pick Kyndra’s brain about her experience writing three cookbooks in one year. Learn how she approaches her own personal meal prep, what ingredients are screaming her name these days and get the low down about her newest project. Plus hear her real food keto philosophy, her stance on non-caloric sweeteners and why she isn’t a fan of cheat days either! Also In This Episode:Kyndra’s StoryPeace Love and Low CarbThe Gut Brain ConnectionBalancing Flavor with Real FoodWhy I Hate Non-Caloric SweetenersKyndra’s Staple IngredientsFish SauceRice VinegarCoconut AminosMiracle NoodlesPalm Heart NoodlesKyndra’s Favorite Kitchen ToolsStainless Steel BowlsEnameled Cast IronStainless Steel + Silicone TongsSilicone SpatulaChef’s Knife + Paring KnifeWhere Alcohol Fits in a Keto DietPreventing and Managing a HangoverThoughts on Cheat DaysWhy I Don't Recommend a Cheat DayBooks By Kyndra:Cravable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and WellnessThe Primal Low-Carb Kitchen: Comfort Food Recipes for the Carb Conscious Cook30 Minute Ketogenic Cooking: 50+ Mouthwatering Low-Carb Recipes to Save You Time and MoneyKeto Happy Hour: 50+ Low-Carb Craft Cocktails to Quench Your ThirstPeace, Love, and Low Carb - The Cookbook - 3 Ingredients to a Healthier You! More about Kyndra: Kyndra Holley is the face behind the popular food blog Peace, Love and Low Carb and the author of multiple best selling cookbooks, including: Craveable Keto, Keto Happy Hour, 30 Minute Ketogenic Cooking and The Primal Low Carb Kitchen Cookbook. She has also struggled with her weight most of her life. Kyndra is a lover of all things low carb and keto, and is a firm believer in the weight loss and health benefits of a low carb lifestyle. After 15 years in the restaurant industry, she is a foodie through and through. In fact, if you ever sat down to a meal with her, there is a good chance that at some point during the meal, you would hear her say “God, I love food!” When not in the kitchen working on a new recipe, Kyndra can usually be found traveling the globe, throwing weights around in the gym, doing yoga, playing with her pups, hiking, or just kicking back and relaxing. Her dream day is being surrounded by good friends, good food, and lots of laughter. She live just outside of Seattle, Wa. with her husband, 2 kids and her 5 crazy pups. Connect with Kyndra on Instagram Connect with Kyndra on Facebook  

  Are you intrigued by the idea of stopping your birth control and seeking alternative methods? Want to know more about how you can use the fertility awareness method to either prevent pregnancy or for family planning? Curious to understand the rhythm of your body’s natural cycle and how to best support it? Tune into part 2 of this jam packed episode to hear Ali and Becki discuss phases of your cycle, signs and biological shifts of ovulation and how tracking your basal body temperature can provide objective data to help you understand and work with the rhythm of your body.   In this episode, Ali and Becki further discuss Ali’s use of the Daysy Fertility Monitor and why tracking basal body temperature is superior to other methods of fertility awareness. Learn about the four phases of menstruation and signs to look for in your body during each phase and get insight into how you can naturally regulate a cycle that is off due to stress, hormonal imbalance and especially post-pill recalibration. Plus hear about our tried and true formulas and food as medicine tips for achieving a balanced and pain-free period and how you can recover your hormones, digestion and nutrient status even after years on the pill!   Also in this episode: Episode 106: Regulating Your Cycle and Natural Birth Control Part 1 Daysy Fertility Monitor - Use this link for 20% off! Understanding the Phases of Your CycleEpisode 21: Ali’s Pregnancy Story and First Trimester Strategic Carb Cycling With Your CycleEpisode 75: Considering Carb Cycling Troubleshooting Your PeriodFor Heavy Cycles and Cramping:Relax and Regulate 2-4 scoops/day leading up to and during cycle Inflammazyme 4-6/day especially for Endometriosis EPA DHA Extra 4-6/day leading up to and during cycle Super Turmeric 4-6/day leading up to and during cycle For Light Cycles or Amenorrhea:Neurohormone Complete Plus Panel Resetting Your Body After Birth Control MultiAvail Mama - COMING SOON! Multidefense with Iron Detoxing Excessive Estrogen10 Day Real Food Detox Ultimate Detox Cellular Antiox Food As Medicine Support for Hormonal BalanceMaca Powder Maca Cacao Fat Bombs Chocolate Boost Smoothie Twice Baked Cauliflower Mash Buffalo Cauliflower Simple Dressed Avocado  

Are you currently on birth control and wanting to consider other alternatives? Have you been on birth control in the past and wanting to take a natural approach to correct hormonal imbalance? Want to hear our take on all forms of hormonal and non-hormonal birth control? Tune in to hear Ali and Becki tackle this complex issue and address hormonal birth control from its history and evolution to the concerns for side effects and long term risks.   In this jam-packed episode, Ali and Becki take on the topic of hormonal birth control and address common concerns for those currently on birth control or who have taken it in the past.  Birth control is often prescribed to address hormonal symptoms like painful periods, acne or irregular cycles but ends up being a band aid approach that can mask the root cause of these issues and cause further dysfunction. Learn to rebalance your hormones naturally, cope with period symptoms and prepare your body for pregnancy after coming off birth control. Plus hear our take on seed cycling and learn why the fertility awareness method might be a non-hormonal birth control choice that is right for you!   Also in this Episode: History of Birth Control What Exactly is a Period?Episode 44: Women’s Hormones Episode 75: Considering Carb Cycling Types of Birth Control & Their Side EffectsEpisode 105: Perfecting Your Poop Rebalancing Your Body After Birth ControlMultiDefense with Iron Multi Avail Mama - Coming Soon! B Complex Adaptogen Boost Calm & Clear EPA DHA Vital Choice Seafood Digestaid Vitamin D Balanced Blend Phytofiber Ultimate Detox Beat the Bloat Cleanse Seed Cycling Doctor Flackers Crackers Pumpkin Seeds Managing Your CycleRelax & Regulate Super Turmeric CBD Oil use code ALI10 for 10% off Epsom Salt Baths Maca Powder Neurohormone Complete Plus Daysy Fertility Monitor ReferencesSkovlund CW, Mørch LS, Kessing LV, Lidegaard Ø. Association of Hormonal Contraception With Depression. JAMA Psychiatry. 2016. Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. Eur Rev Med Pharmacol Sci. 2013;17(13):1804-13. Borgström A, Odlind V, Ekselius L, Sundström-poromaa I. Adverse mood effects of combined oral contraceptives in relation to personality traits. Eur J Obstet Gynecol Reprod Biol. 2008;141(2):127-30. Gingnell M, Engman J, Frick A, et al. Oral contraceptive use changes brain activity and mood in women with previous negative effect on the pill--a double-blinded, placebo-controlled randomized trial of a levonorgestrel-containing combined oral contraceptive. Psychoneuroendocrinology. 2013;38(7):1133-44.

Do you deal with IBS, constipation or are your bowel movements all over the map? Wondering if your poop is normal? Want to learn how to perfect your poop? Tune in to hear Ali and Becki dive into the often overlooked topic of constipation and what your poop is telling you about your overall health! Learn about why constipation can occur, what is considered “normal” when it comes to bowel movements and how you can achieve regularity in the restroom!   In this no-questions-off-limits episode, Ali and Becki explain why having a daily bowel movement is so important to overall health and what our poop can tell us about digestion, absorption, bacterial overgrowth and inflammatory status in the body! In the Naturally Nourished clinic, there is an entire section of a new client intake dedicated to digestion and 10+ questions about poop! Beyond conditions like IBS and IBD, bowel regularity is an essential part of feeling your best and detoxifying the body and when off can give us insights into what is going on beyond the surface. Learn about drivers of constipation from stress to travel to foods and drugs and get food as medicine and supplement recommendations to achieve regularity and feel your best!   Also in this episode: Defining ConstipationBristol Stool Scale Why Constipation OccursMRT Inflammatory Food Panel Why Constipation is more Prevalent in WomenEndometriosisEPA DHA Extra Super Turmeric Inflammazyme Food & Drug Drivers of Constipation Travel Related ConstipationDigestaid GI Lining Episode 86: Staying on Track During Travel How Stress Impacts BowelsCalm and Clear GabaCalm Relax and Regulate The Problem with Over the Counter Medications 3 F’s for Preventing ConstipationFiber 25+g dailyCoconut Oil Prune Puree Fluid ½ body weight in oz daily Physical Activity 30 minutes daily Dysbiosis as a Driver of ConstipationCandida Quiz Probiotic Challenge Beat The Bloat Candida Cleanse GI Reset Stool Test Gut Sterility & the Role of ProbioticsRestore Baseline Probiotic Targeted Strength Probiotic Rebuild Spectrum Probiotic PhytoFiber Nutrient Deficiency Drivers of ConstipationB12 Boost B Complex Relax and Regulate Magnesium Citrate (for occasional use) Vitamin C Powder 2-3g/day Micronutrient Panel Food As Medicine SolutionsMaca Cacao Chia Pudding Nuttzo Nut Butter F Bombs Nut Butter Packs (use code AliMillerRD for 20% off) Low Carb Collagen Zucchini Muffins