Blastocystis…what? You may not have heard of it but Blastocystis Hominis is a common parasitic gut infection that can wreak havoc on digestion, skin, and immune health. Did you know that 3-5 pounds of your body is made up of bacteria, yeast, parasite, and virus? This microbiome impact can work for you or against you and if you have high stress, eat at risk foods, and travel, chances are it is working against you. In this episode Ali breaks down medical studies on Blastocystis, the role of natural compounds and research that supports successful gut cleanse tools, and how she used her Beat the Bloat Protocol to support metabolic, skin, and immune health.

In this episode you will also learn about the importance of liver detox prior to and during a gut cleanse, the best diet to support a microbiome reset, and food-as-medicine to amplify results.

Don’t miss our Beat the Bloat Masterclass on 4/7! Grab your FREE Spot here

Join our April Beat the Bloat 12 week Gut Cleanse Register here

Beat the Bloat Supplement Bundle.

In this episode, we’re diving into the hot topic of protein sparing modified fasting (PSMF) and why short, strategic “3-day sprints” can be a powerful metabolic reset. Ali shares how these brief hypocaloric phases may help accelerate body fat loss while supporting anti-inflammatory processes and increasing autophagy, the body’s natural cellular cleanup system.

The literature consistently shows that most diets fail long term, with weight regain common within five years, and often much sooner with more aggressive interventions like GLP-1 medications or surgical approaches. In this conversation we explore who may benefit from protein sparing fasts, who should avoid them, where supplements fit in and how to implement this strategy. We also discuss research on autophagy.

Also in this episode:

• Beat the Bloat FREE Masterclass 4/7
• Beat the Bloat Program starts 4/21
• What is a protein sparing modified fast?
  • A Systematic Review of Evidence on the Use of Very Low Calorie Diets in People with Diabetes - PubMed
  • The protein-sparing modified fast for obese patients with type 2 diabetes
• What does a day of fasting this way look like?
• A protein sparing fast can be broken into 1 meal and 2 snacks or 2 meals or even 3 meals, but I typically do:
  • Coffee with Pure Collagen and ½ scoop Whey Protect with 1 Tbsp heavy cream (26g protein, 150 cal)
  • 1 jar FOND (15g protein 60 cal)
  • 6oz filet of wild salmon (300 cal 33g pro)
  • 1 jar of FOND (15g protein 60 cal)
  • Naturally Nourished Teas
• Thoughts on dry fasting or water fasting
• Does protein disrupt autophagy?
  • A high protein meal does not change autophagy in human blood
  • In Defense of Protein
  • Effects Of Oral Glutamine on Inflammatory and Autophagy Responses in Cancer Patients Treated With Abdominal Radiotherapy: A Pilot Randomized Trial
• Bone Broth benefits
  • Glycine Relieves Intestinal Injury by Maintaining mTOR Signaling and Suppressing AMPK, TLR4, and NOD Signaling in Weaned Piglets after Lipopolysaccharide Challenge
  • Curcumin induces autophagy, inhibits proliferation and invasion by downregulating AKT/mTOR signaling pathway in human melanoma cells - PubMed
• Who should consider PSMF and who should not?
• What supplements support PSMF?
  • Detox Packs
  • Multidefense
  • Relax and Regulate
  • Berberine Boost
  • Calm and Clear
  • GabaCalm

Are you perimenopausal or in your 30s-50s and your hormones feel off? In this guest episode with Dr. Jen Pfleghaar, Ali Miller RD digs into drivers of hormone imbalance and how women often find themselves in a state of overwhelm of overcommitment leading to overdrive mode. Dr. Jen shares her faith-based functional medicine pearls on ways to manage chronic stress as well as supplements and foods to support hormone balance.

In this episode we also talk about Cycle Syncing and Dr. Jen shares her approach to work with the body based on cyclical shifts to support hormone health, regulate period cycles, and feel your best. She also shares her perspective and experience working with injectable and nasal peptides as tools in clinical practice. This is a fun encouraging listen with a lot of tips and tricks to optimize and thrive in your body.

Want to be a Naturally Nourished Ambassador? Apply here

Beat the Bloat Free Masterclass 4/7 at 12pm CST Register here!

Relax and Regulate has been reformulated

Is stress messing with your hormones? Consider our Stress Support Bundle or Anti-Anxiety Jumpstart

Seeking Whole Health Conference in Ohio SOLD OUT

Where to find more about Dr. Jen www.healthybydrjen.com

Get Dr. Jen’s free cycle syncing protocol https://www.healthybydrjen.com/cyclesyncing

Welcome to the Naturally Nourished Podcast, you are joining me, Ali Miller for episode 485 The Perimenopause Reset with guest Dr. Jen Pfleghaar.

Dr. Jen Pfleghaar, DO, ABOIM

BIO:

Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. She earned her medical degree from Lake Erie College of Osteopathic Medicine, completed residency at St. Vincent’s Mercy Hospital, and fellowship at the Andrew Weil Center for Integrative Medicine. She believes true wellness thrives when body, mind, and spirit are aligned with God’s design.

Diagnosed with Hashimoto’s, she became passionate about autoimmune healing, hormone balance, and root-cause medicine. Dr. Jen co-authored Eat. Sleep. Move. Breathe., serves on the boards of the Invisible Disabilities Association and American Board of Integrative Medicine.

Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom. She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens.

Her newest book, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy.

Working in the ER I realized medicine is broken and completely a fellowship in Integrative Medicine so I could change medicine one patient at a time.

Cycle Syncing Secrets: How to Eat, Train, and Thrive in Perimenopause

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