Ali Miller is a certified dietitian, the host of the Naturally Nourished Podcast, and author of the new book The Anti-Anxiety Diet.  Ben and Ali sit down to discuss how you can mitigate anxiety through diet without the short term “feel good” junk foods.  Ali gives us her 5 R’s protocol to heal your gut and reset your neurotransmitter function as well as her method for women to cycle in carbs on a keto style diet to support hormone cycles.  Make sure to pick up Ali’s new book The Anti-Anxiety Diet, available everywhere Tuesday August 7th.   This episode is brought to you by Four Sigmatic!  One of the highlights from this show was Ali’s use of cordyceps as an adaptogen to optimize executive function.  If you want to experiment with this as well check out Four Sigmatic’s line of cordycep products and use code Muscle for 15% off of your order!   Highlights   “Exercise it the most underused anti-depressant and food is the most over-utilized anti-anxiety cure.“   Remove inflammation, restore the micro biome, rebuild gut integrity, restore micronutrients, rebounding adrenals. -Ali’s protocol for removing anxiety though diet.   Using adaptogens such as cordyceps to support executive function.   Time Stamps   2:20- How the Ketogenic Diet helps support GABA and intern has anti-anxiety benefits.   6:00- Short-term lack of carbohydrates can cause low level anxiety but long term GABA support will help to reduce anxiety long term. “Exercise it the most underused anti-depressant and food is the most over-utilized anti-anxiety cure. “   8:05- The relationship between gut health and anxiety. The relationship between microbiome, micronutrients, food intolerance and anxiety.   11:45- Ali’s method for healing your gut. Remove inflammatory foods.   15:30- The effects of a healthy micro biome on serotonin, dopamine, and GABA.   23:45- Rebuilding the gut integrity with glutamine, collagen and glycine.   32:20- Ali’s nutritional and supplemental protocol for replenishing micronutrients.   38:45- Ali’s beliefs around lectins and phytic acid when it comes to gut health.   43:30- The relationship between cortisol, epinephrine and anxiety.   48:55- How can you figure out where you are adrenally though both subjective analysis and testing.   51:45- How to support executive function with cordyceps, ashwagandha, rrhodiola and more.   56:30- Carb cycling for women on a ketogenic diet.  How you can use carbs to support cycling hormones.