Do workouts leave you feeling sore or burned out? Want to know how to enhance recovery while getting great results? Tune in to hear us cover how to enhance your exercise recovery, considerations for pre and post workout, and why you should never skip the cool down! 
 
In this episode we will cover diet, supplement, and lifestyle support to ensure you're getting your best bang for your buck in your workout. Learn what to eat pre and post workout, how to supplement for best results, and how to minimize soreness and prevent injury and burnout. 
 
Also in this episode: 
Supplements to Help with Workout Recovery
Macros and Prioritizing ProteinWhy we love Whey
Naturally Nourished Episode 288 Whey Protein: lactoferrin, immunoglobulins, BCAAs and more!
Choosing the BEST Protein Powder

Preworkout ConsiderationsPure Collagen
FOND Bone Broth use code NATURALLYNOURISHED

Using Carb Cycling for Workouts
The Importance of ElectrolytesRedmond Relyte use code ALIMILLERRD
Natural Electrolyte Solutions
Relax and Regulate

Creatine Santa Cruz Paleo
Antioxidant and Micronutrient SupportMultidefense
Turmeric Lemonade

GlutamineGI Lining Support

Strength and Performance Bundle
Proteolytic EnzymesInflammazyme

Lifestyle RecommendationsSunlighten Sauna  use code ALIMILLERRD

Harness Cortisol and Don’t Skip the CooldownAdaptogen Boost
Bio-C Plus
Adrenal Support
Naturally Nourished Episode 66 Over-Exercising

 
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 346: How to Enhance Exercise Recover

Welcome to the Naturally Nourished podcast - your resource for cutting-edge food-as-medicine information! Functional Medicine applied with use of Keto Diet, High Fat Low Carb, Real Food solutions!

Health

Alternative Health

Self-Help

Sexuality

Fitness & Nutrition

Are you magnesium deficient? Want to know why stress depletes magnesium? Need clarity on the types of magnesium and how to supplement? Tune in to this episode all about the superstar mineral, magnesium. 
 
In this episode, we cover the many roles of magnesium in the body from sleep, to neuromuscular relaxation, to blood sugar regulation, and so much more. We’ll be taking a deeper dive on this miracle mineral covering many more functions of magnesium, symptoms of deficiency, the difference between types of magnesium, food sources and supplementation. 
 
Also in this episode: 
What is Magnesium?
Roles of Magnesium in the Body
Symptoms of Magnesium Deficiency
How Stress Depletes MagnesiumCalm and Clear

How to Assess DeficiencyRBC Magnesium
Micronutrient Panel

Demystifying Magnesium SupplementationRelax and Regulate use code RELAX10 for 10% off

Topical Magnesium Ancient Minerals Magnesium Spray
Ancient Minerals Epsom Salt

ResearchWalker AF1, Marakis G, Christie S, Byng M. Magnes Res. 2003 Sep;16(3):183-91. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. 
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429
Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326
Graff et al. Magnesium: wide spread benefits. Albion Research Notes 1992; 1(2):1

Food as Medicine for Magnesium BoostSuper Greens Cube
Beet Hummus
Chocolate Avocado Mousse

 
This episode is sponsored by:
Noble Origins, an animal-based organs focused company serving up Nose-To-Tail Protein With Organs, Collagen, & Colostrum. Our Noble Organs Complex is a powdered blend of high-quality beef organs from New Zealand-sourced grass-fed Beef liver, heart, kidney, pancreas, and spleen. Bring Nose-to-tail nutrition to the masses that need it most: Americans. We do this through a delicious once-a-day shake that the whole family can love. Check it out here and use code ALIMILLERRD to get a free bag of Noble Organs Complex at checkout.

Episode 393: All About Magnesium

In this episode we chat with Kelly Leveque, holistic nutritionist and celebrity health coach, about her Fab 4 philosophy to balancing blood sugar, eating clean in a processed food world, setting boundaries and clear expectations as parents, and so much more. 
 
This episode is a great conversation that will have you taking a personal life inventory and potentially resetting some of your approaches to eating, fasting, work-life balance, and beyond!
We chat about entrepreneurship and the concept of “edit to amplify” and buying back your time as a working mama. 
 
More about Kelly:
Kelly LeVeque is a holistic nutritionist, celebrity health coach, the best-selling author of “Body Love” and “Body Love Every Day” and most importantly, mom of three little boys. Kelly is passionate about the science of human nutrition and always guided by a practical and optimistic approach to wellness. Kelly helps clients improve health, achieve goals, and develop sustainable habits to live a healthy and balanced life. She is a regular contributor for numerous health, wellness, and lifestyle publications, and is the host of the Be Well podcast.
 
Also in this episode: 
Calm Your Nervous System & Embrace Food Freedom with Ali Miller – Be Well by Kelly
Kelly’s Fab 4 for Balancing Blood Sugar
The Importance of Protein Postpartum
Raising Real Food KidsFab 4 Under 4
Baby Led Weaning 
Learning Tower
Kids Knives

Kelly’s Take on FastingNaturally Nourished Tea

Being a Mom-preneurBuy Back Your Time: Get Unstuck, Reclaim Your Freedom, and Build Your Empire
10x Is Easier Than 2x: How World-Class Entrepreneurs Achieve More by Doing Less

Where to Find Kelly LevequeBody Love Every Day: Choose Your Life-Changing 21-Day Path to Food Freedom
Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever 
Body Love: A Journal: 12 Weeks to Practice Positivity, Create Momentum, and Build Your Healthy Lifestyle
bewellbykelly.com
kellyleveque.com


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 392: Body Love and Boundaries with Kelly LeVeque

What are microplastics and where are they found? How dangerous are they to human health? How can we reduce exposure and impact? Tune in to hear us discuss how we eat, drink and breathe microplastics, how they can affect human health, and what we can do to offset the effects! 
 
Microplastics are literally everywhere and we are only seeing more being produced daily. Beyond avoiding exposure, a high phytocompound diet is the best way to protect the body from the impact on an immunological, endocrine, inflammatory, and oxidative stress response while protecting cells and even DNA. Learn about specific foods and supplements that can support detox of microplastics and ways to reduce your exposure in your own household.  
 
Also in this episode: 
Beat the Bloat Live Program - LAST CALL to join! 
Episode 385 Reducing Exposure and Impact of Glyphosate
What are Microplastics? 
Types of Microplastics
Human Ingestion of MicroplasticsChart: How We Eat, Drink and Breathe Microplastics
The relationship between microplastics in eastern oysters (Crassostrea virginica) and surrounding environmental compartments in Long Island Sound - ScienceDirect
Episode 293 How to Get More Fish in the Diet
Episode 292 All About Water: Reverse Osmosis …
Plastic particles in bottled water | National Institutes of Health (NIH).

How Microplastics Impact Human HealthMicroplastics Linked to Increased Risk for Heart Attack, Stroke, Study Finds
Discovery and quantification of plastic particle pollution in human blood - ScienceDirect

How to Address MicroplasticsEpisode 244 Infrared Sauna
Sunlighten Sauna use code ALIMILLERRD 

Fasting & Keto
Detox SupportReset Restore Renew Detox Packs
10 Day Real Food Detox
FOND Bone Broth
Naturally Nourished Tea

Boiling WaterDrinking Boiled Tap Water Reduces Human Intake of Nanoplastics and Microplastics | Environmental Science & Technology Letters

Avoiding Endocrine DisruptorsToups & Co
Grace Holistic Skin

FAM to Offset MicroplasticsThe influence of polyphenols on metabolic disorders caused by compounds released from plastics - Review - ScienceDirect
Super Turmeric
LycopeneProtective efficacy of dietary natural antioxidants on microplastic particles-induced histopathological lesions in African catfish (Clarias gariepinus)

Quercetin & HesperidinBio-C Plus

Cruciferous veggies
Leafy Greens
Citrus
Garlic
Ginger & Turmeric
Green TeaFlower Power Green Tea

Probiotics Women's Flora Probiotic 
Restore Baseline Probiotic

Cellular Antiox
BroccoDetox

 
This episode is sponsored by:
Noble Origins, an animal-based organs focused company serving up Nose-To-Tail Protein With Organs, Collagen, & Colostrum. Our Noble Organs Complex is a powdered blend of high-quality beef organs from New Zealand-sourced grass-fed Beef liver, heart, kidney, pancreas, and spleen. Bring Nose-to-tail nutrition to the masses that need it most: Americans. We do this through a delicious once-a-day shake that the whole family can love. Check it out here and use code ALIMILLERRD to get a free bag of Noble Organs Complex at checkout.

Episode 391: Microplastics

Bloating is so common that it is often accepted as the norm, but we’re here to tell you it is NOT normal to feel bloated, distended, and uncomfortably full all the time. Bloating can indicate a deeper root cause of microbiome imbalance, food sensitivities, digestive enzyme inadequacy and more. In this episode, we unpack some of the drivers of bloat as well as tried and true solutions, plus we’ll talk through a typical day of eating on a gut cleanse. 
 
In this episode, we discuss 5 ways to beat the bloat, including of course our Beat the Bloat Gut Cleanse. You still have time to join us if you’re listening live (and if not, there’s always the archive option!). Learn about the function of digestive enzymes and whether replacing them will cause your body to produce less on its own, how probiotics in and of themselves can reduce bloating, and how to discern whether food sensitivities might be causing your bloat. 
 
Also in this episode: 
Beat the Bloat Live Starts April 10th (in 2 days!)
Causes of Bloating
Lack of Digestive Enzyme ProductionDigestaid
Apple Cider Vinegar Shooter
4-7-8 Breath
GabaCalm
Calm and Clear

Food SensitivityMRT Test
GI Lining Support
GI Immune Builder

Magnesium Deficiency and ConstipationRelax and Regulate
Mag Citrate
Episode 105 Perfecting Your Poop
Perfecting Your Poop and Dangers of Miralax
Super Greens Cube

Gut Sterility & the Role of ProbioticsRestore Baseline Study
Probiotic Challenge
Beat the Bloat Gut Cleanse - New & Improved Bundle!

Adjusting Beat the Bloat for a Child GI Reset
NanoSilver
GI Cleanup
Ultimate Detox

Diet Protocol for Beat the BloatBeat the Bloat Ebook - use code BTB5OFF for $5 off 
Lemon Turmeric Shooter
Keto Green Smoothie
40 Clove of Garlic Soup
Raw Walnut Fudge
Bacteria Battling Chimichurri
You Glow Girl Tea

 
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 390: 5 Ways to Beat the Bloat

Do you have a parasite? Are all parasites bad and does everyone need to do a parasite cleanse? In this episode we talk all about parasites! We cover what they are, symptoms of infection, how to treat them…and quite frankly how many people in the wellness space are going overboard with the topic! 
 
In this episode, we cover how common parasitic infections are, types of parasites, and symptoms of infection. We discuss testing for parasites, how some can actually benefit the human body, and our favorite research backed natural compounds to treat a parasitic infection. Plus we discuss our thoughts on coffee enemas, colonics, and how many cleanses are too harsh or go on for too long and can wreak havoc on the microbiome!
 
Also in this episode: 
Beat the Bloat Live Class Starts April 10th - Grab Your Spot for Just $99
Trust Your Gut Women’s Wellness Event in Buda April 24th
What Are Parasites?
How Does Infection Happen?Episode 347 Functional Approaches to Lyme Disease

How Common Are Parasites? The global war against intestinal parasites—should we use a holistic approach?

Types of Parasites
Symptoms of Parasite InfectionNaturally Nourished Episode 131 Candida and SIBO Deep Dive

Testing for ParasitesComprehensive Digestive Stool Analysis 3 Day + Parasitology

Commensal and Beneficial Parasites5 reasons you might actually want to be infected by a parasite

Compounds to Combat ParasitesBeat the Bloat Bundle

ArtemisiaArtemisia absinthium L.—Importance in the History of Medicine, the Latest Advances in Phytochemistry and Therapeutical, Cosmetological and Culinary Uses - PMC

Black Walnut - GI Reset
NanoSilver
Oregano Oil - Herbal ImmuneInhibition of enteric parasites by emulsified oil of oregano in vivo

Food as MedicineBacteria Battling Chimichurri
Pumpkin Seed Pesto

Thoughts on Colonics and Coffee Enemas
Preventing Future InfectionsGI Immune Builder
Rebuild Spectrum Probiotic 
Beat the Bloat Ebook - $5 off with code BTB5OFF

 
This episode is sponsored by:
This episode is sponsored by Carnivore Snax, a delicious snack combining just 2 ingredients: meat and Redmond Real Salt! These melt-in-your-mouth meat pastries are like no other dehydrated meat product or jerky on the market. We love that Carnivore Snax are a pro-America brand who sources from US farmers practicing regenerative agriculture and are verified by the Savory Institute confirming their carbon sequestering status. Check out the ribeye, pork loin, brisket and leg of lamb for just a few of our favorites! Use code ALIMILLERRD to save 15% off your order and get free shipping on $125 or more at carnivoresnax.com and while you are there be sure to check out The Hunt Membership to gain access to exclusive cuts, cash back and more!

Episode 346: How to Enhance Exercise Recover

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