Have you tried magnesium but felt like it didn’t help—or even made things worse? Are you confused by all the different forms and dosages? In this episode, Ali and Becki break down how magnesium actually works in the body, why so many people think they “don’t tolerate” magnesium, and why form, dose, and context matter far more than most realize.

We also share the full story behind the reformulation of Relax & Regulate, our superstar magnesium product. You’ll learn why we chose magnesium bisglycinate paired with myo-inositol, how this combination supports nervous system regulation, sleep, anxiety, blood sugar, and hormone balance, and why it’s especially impactful for PCOS, perimenopause, and stress-driven symptoms.

Also in this episode:

• Why is magnesium so important?
• Signs of magnesium deficiency
• Testing magnesium status
• Cell Science Systems Micronutrient Panel
• Episode 440 What does HTMA say about your health with guest Kaely McDevitt
• Anxiety and Magnesium Deficiency
  • Naturally Nourished Episode 470 SSRIs on the Rise
• The magnesium GABA connection
  • GabaCalm
• How inositol supports serotonin
• Why the combination of magnesium and inositol for blood sugar balance
• Why magnesium deficiency is more pronounced in perimenopause
• Forms of magnesium and absorption
• Considerations of magnesium threonate
• Why glycine matters and antiaging effects
• Naturally Nourished Episode 331 Homocysteine and Methylation
• Dosage considerations
  • 1 scoop for maintenance
  • 2+ scoops for PCOS, constipation, high cortisol, pregnancy
  • Kids can start with ⅛-¼ scoop as early as age 2-3
  • Teens ½-1 scoop to start for acne, anxiety, hormonal concerns

This episode is sponsored by Naturally Nourished Relax and Regulate

Relax & Regulate has always been a superstar for sleep, stress, and hormone support, and we’ve taken a good thing and made it even better! We’ve seen incredible results with 1000’s of clients using Relax and Regulate literally every day for 10+ years now.

We have increased magnesium bisglycinate from 200 mg to 250 mg to match clinical sleep research dosing, kept myo-inositol at the full 4-gram therapeutic dose, and improved the supporting ingredients so the entire formula is better absorbed, better tolerated, and more aligned with what we’re seeing clinically every day. Use code RELAX15 to save 15% on our reformulated Relax and Regulate!

Are you gluten-free or not tolerating gluten and wondering why? Have you heard the sourdough craze and are curious about the differences of heirloom vs. conventional gluten grains? In this week’s podcast, Ali interviews James Brown or Barton Springs Mill about stone ground flour and heritage whole grains. In this episode you will learn about the industrial agriculture growing and harvesting process including the use of glyphosate and other chemical additives and how to shop for truly chemical-free flour. James shares the story of partnering with American growers and the importance of relationships with real food farmers to fix the broken food system.

In this episode you will learn about the grain milling process and why synthetic enrichment is seen in most-flours including those certified organic. Learn how stone milling retains bioavailable nutrients, enzymes, and other key players in enhancing digestibility and nutrient density. Ali and James talk about best uses of stone milled flours and how to adjust recipes for best outcomes as well as their favorite blends from Barton Springs Mill.

Links from this episode:

Use our Digestive Basics to support optimal digestion and reduce bloating https://alimillerrd.com/products/digestive-basics-bundle

Not sure if your gut is working for you or against you?

Take our probiotic challenge https://alimillerrd.com/pages/probiotic-challenge-protocol

Explore heirloom stone milled flour at bartonspringsmill.com 10% ALIMILLERRD off first order

This week on the Naturally Nourished Podcast, we’re digging into the newly released governmental nutrition guidelines. If you’ve been around here for any length of time, you know our core message has always been simple: eat real food. So imagine our surprise when these updated guidelines actually move closer to that exact philosophy, emphasizing whole foods, nutrient density, and fewer ultra-processed ingredients. It’s not perfect, but it’s a meaningful shift in the right direction, and one we never thought we’d see from official policy.

In this episode, we break down what the guidelines got right, where they still miss the mark, and what this all means for real families navigating grocery stores, school lunches, and confusing nutrition messaging. We also revisit Ali’s Optimal Eating Wheel she developed back in 2014 and compare it side-by-side with today’s recommendations — and yes, she was about a decade ahead of her time. We share our top critiques from a food-as-medicine lens and unpack the potential ripple effects on schools, SNAP, and institutional food systems so you can understand how these changes may actually show up in everyday life.

Also in this episode:

• LIVE Food-as-Medicine Keto Reset
• Naturally Nourished Academy Mentorship Program starts 2/4
  • Naturally Nourished Episode 465 Naturally Nourished Academy Part 1
  • Naturally Nourished Episode 466 Naturally Nourished Academy Part 2
  • Naturally Nourished Episode 472 Good, Better, Best with Brenda Bennett
• Our Thoughts on the New Guidelines
• Realfood.gov
• The Power of Protein
• Baby Led Weaning
• Naturally Nourished Kids use code GIVEHEALTH
• Naturally Nourished Food as Medicine for the Whole Family

This episode is sponsored by:

This episode is sponsored by Naturally Nourished Supplements providing: Purity, Potency, and Efficacy at a value you can’t beat! My goal with Naturally Nourished supplements is to provide you with products that will enhance and reclaim the quality of life for you and your loved ones!

We will always price formulas 2-5% below market industry standard and competitors. On top of this we offer subscription discounts at an additional 10% off, bundled discounts at an additional 12% off, and seasonal promotions to ensure quality formulas are accessible. Use the code PODCAST10 for 10% off your next purchase.

Are you intimidated by eating organs or unsure how to add more nutrient density to your diet without it feeling overwhelming? In this episode, we sit down with chef James Barry to take the “yuck” factor out of preparing and eating organ meats. We break down why organs are truly nature’s multivitamin, how sourcing and preparation make all the difference, and how simple tools—like James’s organ-based seasoning, Pluck—can make this powerful superfood an easy, delicious part of everyday meals.

In this conversation, we also dive into why organ meats fell out of favor, how modern food culture has disconnected us from nutrient-dense eating, and why mindfulness around food matters just as much as what’s on your plate. James shares practical, real-life strategies for getting organs into the diet without overwhelm—from beginner-friendly swaps and family-approved recipes to the best ways to season, cook, and source organs for optimal flavor and nutrition. Whether you’re organ-curious or just looking for smarter ways to upgrade your meals, this episode is packed with approachable education and takeaways you can actually use.

More about James Barry:

James Barry’s 20 years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, George Clooney, Gerard Butler, Mariska Hargitay (of Law & Order:SVI fame), Barbra Streisand, and John Cusack. James is CEO & Founder of the organ-based, superfood seasoning, Pluck. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet.

James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and Dr. Alejandro Junger’s book, Clean 7. He authored the cookbook The Naked Foods Cookbook. He is the host of the podcast, Everyday Ancestral.

Also in this episode:

• James’s Story
• Why people are intimidated by eating organs
• Why real food, nutrient density, and mindfulness are so important
• Why sourcing organs matters
• How to get organs into the diet
• Favorite organ recipes
  • Grilled Chicken Hearts
  • Organ Pate and Puree
• Seeking Whole Health Conference (meet James and Ali here!)
• Where to find more:
  • Pluck
  • Everyday Ancestral
  • https://www.instagram.com/eatpluck/
  • https://www.instagram.com/chefjamesbarry/

This episode is sponsored by:

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!

Do you notice your mood dip, energy crash, or motivation fade as the days get shorter? Do winter colds seem harder to shake? Tune in as we unpack Seasonal Affective Disorder (SAD) and why seasonal changes can have a very real impact on both mental health and immune resilience.

In this episode, we highlight key nutrients that support mood, stress response, and immune function, especially during fall and winter. We walk through the physiology behind seasonal mood changes—light exposure, neurotransmitters, inflammation, and circadian rhythm—and share practical food-as-medicine and supplement strategies you can actually implement. If winter tends to leave you feeling flat, foggy, or run-down, this episode offers science-backed support to help you feel more grounded and resilient through the season.

Also in this episode:

• Naturally Nourished Academy starts 2/4 - only 2 spots left!
• Episode 472 Good, Better, Best with Brenda Bennett
• What is Seasonal Affective Disorder?
• Who is most affected by SAD?
• Symptoms of SAD
• How Vitamin D status impacts SAD
  • Vitamin D Blood Spot Test
  • Vitamin D Balanced Blend
  • Vitamin D Balanced Blend Liquid
  • Gloth et al., 1999, Journal of Nutrition, Health & Aging
  • Anglin et al., 2013, British Journal of Psychiatry (Meta-analysis)
  • Force of Nature Ancestral Blends use code ALIMILLERRD
• Red Light Therapy
  • LumeBox use code BECKIYOO
• The connection between SAD, mood and metabolism
  • Adrenal Support
  • Adaptogen Boost
• How Magnesium supports Vitamin D Status
  • Super Greens Cube
  • Relax and Regulate
• NAC, mood and immune
  • Cellular Antiox
  • NanoSilver Spray
• Vitamin C
  • Episode 255 Vitamin C, Immune Health and Beyond
  • Episode 262 The Keto-Immune Connection and Natural Immunity Updates
  • Keto Reset Program
• Routines to support SAD
  • Sunlighten Sauna use code ALIMILLERRD
  • Healthyline PEMF MAT use code BECKIYOO10fs
  • Vibrant Blue Oils

Sponsors for this episode:

This episode is sponsored by FOND Bone Broth, your sous chef in a jar. FOND’s bone broths and tallows are produced in small batches with premium ingredients from verified regenerative ranches. Their ingredients are synergistically paired for maximum absorption, nutritional benefit, and flavor. Use code NATURALLY to save at fondbonebroth.com and check out their new demi glace and duck fat!