Naturally Nourished

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

• Where to find Robert Sikes: 
  • Keto Savage

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! 

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

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!

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! 

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.

Are you curious about genetic risk factors for breast cancer? Want to know how you can influence genes like BRCA and COMT? Looking for a deep dive on estrogen metabolism? Tune in to hear us cover updates on breast cancer, risk factors, and functional approaches to breast health. 

In this episode, we discuss Ali’s work on an NIH study back in 2015 and what has changed since then in the world of breast cancer research and prevention. Learn why supporting detoxification is so important, why flax seeds are superior to soy, and why lymphatic drainage and breast massage need to become a part of your regular routine! 

Also in this episode: 

• 12 Week Keto Meal Plans

Sponsors for this episode: 

This episode is sponsored by FOND Bone Broth Tonics, Your Sous Chef in a Jar. FOND is slow simmered and lovingly tended from simmer to seal. They partner with organic farms and hand-pick and pair ingredients to optimize absorption and taste. Use code ALIMILLERRD to save at fondbonebroth.com. 

Want to know how to break through a weight loss plateau? Need a simple trick to stop cravings in their tracks? Looking to shake things up and try some new recipes? Tune in to hear us interview 3x repeat guest Dr. Anna Cabeca about her new book, MenuPause. 

In this episode, Dr. Anna Cabeca will once again wow you with her hormone and metabolic health knowledge, digging into carb cycling, busting cravings, the acid-alkaline balance and more. She will also make your mouth water with keto-friendly recipes like tabbouleh, kefta and almond fig scones. Plus earn why keto isn’t just a “good idea” for perimenopausal and menopausal women--it’s mandatory as Dr. Cabeca says! 

Also in this episode:

• 12 Week Keto Meal Plans - use code KETO10 for $10 off

More about Dr. Anna Cabeca: 

Dr. Anna Cabeca, known as The Girlfriend Doctor, is a triple-board certified, Emory University trained, OB/GYN. She speaks from experience. She has risen from her own ashes of personal tragedy that spiraled into depression from not one but two rounds of menopause, weight gain, hair loss and many other debilitating symptoms. Her journey led her around the world to learn about true health and natural healing. Dr. Anna came away empowered with the knowledge that modern medical training and research, combined with time-tested wisdom and remedies, will yield indisputable results.

Dr. Anna is an author of two best-selling books: The Hormone Fix, a groundbreaking holistic lifestyle program for menopausal woman and Keto- Green 16, a comprehensive nutritional plan to staying healthy and slim, at any age. She has also spent years developing and perfecting a complete suite of life-changing products and programs. Everything Dr. Anna develops is part of her own daily routine and based on her exhaustive research and never-ending quest to find solutions that help women reclaim their vibrancy, sexuality, health and happiness.

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. 

Curious about what Ali did on her recent sabbatical? Want to know what’s going on with the Naturally Nourished Market and Ali’s homestead project? Need some inspiration to move into action in your own life? Tune in to hear Ali’s updates and reflections after taking some time off (sort of!) to ground and reflect! 

In this episode, Ali shares what she has been up to in her personal life, from launching a new venture to rooting in community, to building a dream homestead! 

Also in this episode: 

• Episode 268 Ali updates on hustle, flow, faith and functional medicine career

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!

Do you deal with headaches or migraines? Not sure what is causing them or how to get lasting relief? Want natural solutions instead of the conventional over the counters and prescriptions that come with a ton of side effects? Tune in to hear us discuss root causes of headaches and how to treat them, from the occasional headache to the monthly hormonal migraine to the more severe and debilitating migraines.

In this episode, we discuss common drivers of headaches and migraines from food sensitivities to hormonal imbalance to nutrient deficiency and more. Learn why keto has a promising role for migraine sufferers, why you might want to rethink the frequent NSAID use, and what you can use instead when a headache strikes!  

Also in this episode:

• Beat the Bloat Program Flash Sale $10 Off with BTB10

Sponsors for this episode: 

This episode is sponsored by FOND Bone Broth Tonics, Your Sous Chef in a Jar. FOND is slow simmered and lovingly tended from simmer to seal. They partner with organic farms and hand-pick and pair ingredients to optimize absorption and taste. Use code ALIMILLERRD to save at fondbonebroth.com. 

Already feeling the overwhelm with kids back to school? Running short on lunchbox ideas or burning out on easy breakfasts? Want to know how to support your little (and bigger) ones for a healthy school year? Tune in to hear us answer all your burning back to school and kid-related questions! 

In this episode, we answer listener questions on everything from navigating difficult food conversations with your child’s school, to what supplements to send with college-aged kids, to whether parasite cleanses are appropriate for kids and more! Plus hear the highlights of Miss Stella’s summer, what she is most excited about going into first grade, and her advice to Noah as he starts preschool. 

Also in this episode: 

• Stella’s Summer Highlights
  • Have You Filled a Bucket Today Kids Book

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. 

Are you dealing with long haul symptoms such as fatigue, brain fog, or digestive distress? Want to understand the COVID-microbiome connection? In need of a reset to put long haul symptoms in the past? Tune in to hear us explore the reasons some deal with long term effects including microbiome imbalance, oxidative stress, and more. 

In this episode, we discuss the 50+ reported long term effects of COVID that may impact daily life. Learn how an imbalance microbiome can predispose to COVID severity, and how lasting changes in the gut flora can drive long haul symptoms and unfavorable digestive changes. Plus hear up to date recommendations on reducing viral replication and supporting your system should you get the dreaded C-word yet again in this endemic phase! 

Also in this episode: 

• Beat the Bloat Program $10 Off with code BTB10

Sponsors for this episode: 

This episode is sponsored by FOND Bone Broth Tonics, Your Sous Chef in a Jar. FOND is slow simmered and lovingly tended from simmer to seal. They partner with organic farms and hand-pick and pair ingredients to optimize absorption and taste. Use code ALIMILLERRD to save at fondbonebroth.com.

Why does soil health matter and what does it have to do with food security? How is erosion and reliance on inputs like fertilizers and pesticides affecting our food supply? How can farmers and ranchers shift to a regenerative agriculture model? Tune in to hear our guest Allen Williams answer all these questions and more in this deep dive episode on soil health, regenerative farming, and beyond! 

In this episode, we interview Allen Williams, a 6th generation farmer and self-described “recovering academic”. After 15 years in academia and over 40 publications authored, Allen returned to regenerative farming with an emphasis on whole farm and ranch planning. He provides a wealth of knowledge on the principles of soil health, the interconnectedness of all life, and busts myths about carbon sequestering in this not-to-be missed episode, whether you are a home gardener, a farmer or rancher, or just a conscious consumer! 

Also in this episode: 

• Why Soil Health Matters

More About Allen Williams: 

Allen Williams is a 6th generation family farmer and founding partner of Understanding Ag, the Soil Health Academy, and Regenified. He has consulted with more than 4000 farmers and ranchers in the U.S., Canada, Mexico, and 30+ other countries, on individual operations ranging from a few acres to over 2 million acres.

He is a “recovering academic”, having served 15 years on the faculty at Louisiana Tech University and Mississippi State University. He holds a B.S. and M.S. in Animal Science from Clemson University and a Ph.D. in Genetics and Physiology from LSU. He has authored more than 400 scientific and popular press articles, and is an invited speaker at regional, national, and international conferences and symposia.

Allen and his colleagues specialize in whole farm & ranch planning based on the concept of regenerative agriculture. They have worked in all 50 U.S. States and a total of 34 countries.  In the U.S. they are currently working across 32 million acres in regenerative transition.  

He has been featured in the Carbon Nation film series, Carbon Cowboys, on the Dr. Oz show, ABC Food Forecast News, and in A Regenerative Secret, The Farmer’s Footprint film series and the Sacred Cow film series.

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