The Ideal Nutrition Podcast: Recent Episodes
Aidan Muir and Leah Higl
The Ideal Nutrition Podcast, hosted by Aidan Muir and Leah Higl, breaks down nutrition topics on a weekly basis. They combine an evidence-based approach with simple explanations and actionable take-away points.
Dietitians Torwen Eerkens and Aidan Muir run through 7 things worth knowing about caffeine and its effects on alertness, performance, sleep and anxiety. (00:28) - Caffeine Sources (1:41) - The Half-Life of Caffeine (2:00) - Genetic Variability in Metabolism (3:29) - Mechanism (4:04) - Training Performance (5:30) - Sleep Impacts (6:05) - Anxiety & L-Theanine WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition Amy Gallery @dietitianamy_ Lara Thornton @poweredbyplenty
Dietitians Aidan Muir and Torwen Eerkens discuss common causes of bloating. While bloating can be a common symptom in many gastrointestinal disorders, once medical disorders such as coeliac disease or IBD have been ruled out, these factors are worth exploring.
(1:20) - Lactose
(4:09) - General GI Triggers
(5:19) - Sugar Alcohols
(6:04) - Gluten & Wheat
(6:48) - Garlic & Onion
(7:48) - FODMAPs & Other Dietary Considerations
(9:12) - Food Chemicals, Histamines and CSID
(10:06) - Practical Recommendations
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition Amy Gallery @dietitianamy_ Lara Thornton @poweredbyplenty
Dietitians Torwen Eerkens and Aidan Muir discuss the key vitamins and minerals to consider when trying to conceive, including their role in supporting fertility and promoting healthy development during pregnancy. While nutrition is only one piece of the fertility puzzle, ensuring adequate intake of these nutrients through food and, where appropriate, supplements can help optimise fertility and support maternal and infant health.
(1:38) - Folate (4:19) - Iron (5:27) - Omega-3s (6:44) - Vitamin D (8:24) - Other Essential nutrients: B12, C, Choline, Selenium, Zinc, and CoQ10 (10:52) - Practical Recommendations WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition Amy Gallery @dietitianamy_
Dietitians Aidan Muir and Torwen Eerkens discuss 8 key factors worth knowing about Omega 3s, including: the different types of Omega-3 fats; fish vs algae sources; the recommended dosing for various benefits; what the evidence actually supports in terms of outcomes; and more.
(00:38) - Types of Omega 3s (01:10) - Animal- and Plant-Based Food Sources (3:10) - Omega-3 Index Testing (4:21) - Triglyceride Benefits (6:02) - Inflammation and Joint Pain Benefits (7:03) - Supplement Dosage (7:46) - Supplement Oxidation Considerations (9:50) - Getting Enough Through Food (10:36) - Final Thoughts WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Aidan Muir and Torwen Eerkens discuss the pros and cons of anti-inflammatory style diets for athletes, including focusing on how much this matters for specific anti-inflammatory nutrients. (1:49) - Potential Benefits for Athletes (2:37) - Potential Downsides for Athletes (5:37) - Tart Cherry Juice (6:45) - Omega-3s (8:55) - Practical Recommendations for Athletes WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Torwen Eerkens and Aidan Muir explore the role of polyphenols in gut health. The discussion includes their sources, bioavailability, and how they can improve gut function through prebiotic effects, anti-inflammatory actions, and enhancing gut barrier integrity.
(1:56) Prebiotic Benefits (3:35) Anti-Inflammatory Signalling (4:16) Gut Barrier Integrity (5:39) Improving Bioavailability of Different Polyphenol Types (7:56) Practical Recommendations Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Aidan Muir and Torwen Eerkens discuss the nutritional management of Hashimoto's thyroiditis, covering medical insights, key nutrients, dietary strategies, and practical tips for symptom relief and weight management.
(1:11) Medical Management (2:25) General Dietary Considerations (3:35) Key Nutrients to Include: Iodine, Selenium, Myo-Inositol (6:10) Considerations for Goitrogens, Soy, Gluten & Dairy (11:12) Vitamin D, Zinc, Magnesium, B12, Iron and Omega 3s (14:11) Additional Nutrition Strategies: Constipation (15:08) Weight Management (17:43) Gut Health WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Aidan Muir and Torwen Eerkens are back to answer more of your questions!
(00:48) How long should you stay in a deficit? (3:16) Creatine in Hot Drinks (5:18) German Creatine / Creapure (8:38) How to Meet Fibre Needs on Weight Loss Medication (11:04) Resistant Starch and Active Populations (12:07) IBS Specific Probiotics (13:19) Greens Powders for Fussy Eaters (14:56) What Should You Do if You Suspect an Intolerance (Gluten/Lactose?) (17:40) Aggressive Deficits for Initial Fat Loss (19:17) Appetite Changes in the Menstrual Cycle
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Torwen Eerkens and Aidan Muir discuss 6 nutrition topics they have come to change their opinion on. Discover how recent research and practical experience have reshaped their perspectives.
(00:34) - Metabolic Adaptation vs Metabolic Damage (3:32) - GLP-1 Medications (5:26) - Protein Needs for Optimising Muscle Growth (10:10) - 30g of Protein Per Meal (12:51) - PCOS and BMR (17:12) - Intermittent Fasting WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian Imi Houlahan @fruition__nutrition
Dietitians Aidan Muir and Torwen Eerkens discuss the different factors which enhance or block iron absorption, including the extent of this to provide context on which interactions matter most. (1:59) - Iron Bioavailability and Types (3:10) - Iron Enhancers (6:08) - Iron Blockers WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian
Dietitians Torwen Eerkens and Aidan Muir run through the nutrition considerations for fuelling days with multiple, higher intensity or longer duration training sessions. As nutrition becomes more important for supporting performance, recovery, as well as energy levels and health between sessions, Torwen and Aidan run through what to focus on to make the most of these training days.
(1:01) - The Importance of Replenishing Glycogen (2:34) - Protein for Muscle Repair (3:44) - Rehydration (4:46) - Food Timing and Types Around Training (6:36) - Periodising Intake and the Train High, Sleep Low Approach (12:50) - Final Thoughts and Takeaways WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian
Dietitians Torwen Eerkens and Aidan Muir explore the research on emulsifiers - their roles, benefits, and the claims against them for gut health. (01:10) - What are Emulsifiers? (01:52) - Benefits of Emulsifiers (04:27) - Potential Risks of Emulsifiers (08:08) - Research Insights & Interpretations WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding Mel Emanuel @melemanuel_dietitian
Dietitians Torwen Eerkens and Aidan Muir explore the evidence on the Mediterranean Diet - its benefits, potential downsides and costs, and whether it is practical as the gold standard diet for health.
(1:21) - Benefits for Cardiovascular Disease (3:15) - Benefits for Weight Management (5:13) - Mechanisms (6:11) - Potential Downsides: Athletes (7:29) - Cost Comparisons: Money and Time (10:48) - Adapting the Mediterranean Diet (13:03) - Alcohol Considerations WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Torwen Eerkens and Aidan Muir deep dive on berberine, an emerging supplement dubbed 'Nature's Metformin'. Torwen and Aidan examine the potential benefits, risks and practical implications.
(1:40) - Diabetes Management
(2:48) - Effect on Cholesterol
(3:49) - Weight Management
(6:03) - Fatty Liver Disease
(7:16) - How to Take Berberine
(9:30) - Potential Side Effects & Impracticalities of Berberine
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Aidan Muir and Torwen Eerkens provide an updated comprehensive guide to IBS and FODMAPs, exploring recent research, dietary strategies, and holistic approaches to managing IBS symptoms effectively.
(00:45) - What is IBS?
(1:49) - What are FODMAPs?
(4:53) - The Low FODMAP Diet
(7:33) - Research on Low FODMAP Approaches
(12:29) - Probiotics
(14:18) - Fibre Types and Ratios
(17:12) - Nervous System Regulation
(20:02) - Updates on Other Supplements
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Torwen Eerkens and Aidan Muir share 10 tips worth knowing to support your nutrition.
(00:26) - 1. Creatine for Sleep Deprivation
(1:27) - 2. Rate of Fat Loss with a Calorie Deficit
(3:29) - 3. Plant Sterols for Lowering Cholesterol
(4:21) - 4. Psyllium Husk for Gut Health and Cholesterol
(5:10) - 5. Vitamin C for the Common Cold
(6:31) - 6. Frozen Fruit & Vegetables
(6:49) - 7. Supplement Iron Every Second Day
(9:26) - 8. Multivitamins When Fruit & Veg Intake is Low
(9:55) - 9. Prioritise Leaner Cuts of Meat
(11:24) - 10. Amino Acids Are Important for Muscle Growth
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Aidan Muir and Torwen Eerkens break down GLP-1 medications for weight loss: the different types available; potential benefits and risks; and what to consider for nutrition to optimise health while using GLP-1s.
(1:25) What are GLP-1 Medications?
(3:53) History of Medications
(8:49) Torwen & Aidan's Philosophy on GLP-1s
(13:04) Nutrition Considerations for GLP-1 Use
(19:25) Supplements to Consider
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Torwen Eerkens and Aidan Muir break down the nutrition factors needed for muscle gain and how to achieve them in the most cost-effective way possible.
(00:27) Nutrition for Muscle Gain
(1:42) Cost Effective Sources of Protein
(3:03) Plant vs Animal Protein Sources
(4:41) Cost Effective Sources of Healthy Fats
(6:26) Cost Effective Sources of Carbohydrates
(7:40) Supplements: Creatine
(9:30) Supplements: Protein Powder
(10:46) Supplements: Multivitamin, Fibre and Omega 3s
(11:50) Supplements Not Worth the Cost
(14:01) General Tips
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Aidan Muir & Torwen Eerkens are back with another Q+A.
(00:33) NAD+ Supplements
(2:09) Water Weight From Creatine Supplementation
(3:36) Dextrose to Increase Carbohydrate Intake
(5:02) Adequate Micronutrients with Textural Sensitivities
(6:01) RAVES for Managing Binge Eating Disorder
(8:20) PHGG Supplementation
(9:12) Reversing Lost Bone Mineral Density
(12:37) Do You Need Protein Immediately After Training?
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Torwen Eerkens and Aidan Muir discuss whether it's really necessary to incorporate electrolyte supplements. Torwen and Aidan run through what the electrolytes are and their roles in the body; the recommended daily intakes; how much we can get through food and how much supplements provide; as well as their recommendations for when electrolyte supplements may benefit - and when they likely won't.
(00:35) - Electrolytes & Their Role in the Body
(3:33) - Supplements vs Food Sources
(10:37) - How Much Electrolytes Do We Lose in Sweat?
(12:28) - When is it Worth Supplementing Electrolytes?
(17:12) - When Would We NOT Recommend Electrolyte Supplements?
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan Maddy Bedding @maddy_bedding
Dietitians Aidan Muir and Torwen Eerkens explore the impact of whole food diets on fat loss. They discuss the principles of caloric balance, the role of satiety, and the direct and indirect effects of whole foods on caloric absorption; before running through practical recommendations for incorporating more whole foods.
(1:00) - What is a Wholefoods Diet?
(1:52) - Calorie Balance for Fat Loss
(3:01) - Indirect Benefits of Wholefood Diets for Fat Loss
(4:55) - Direct Benefits of Wholefood Diets for Fat Loss
(7:13) - Practical Examples
(9:06) - Practical Takeaways & Recommendations
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens and Aidan Muir delve into the complexities of Small Intestinal Bacterial Overgrowth (SIBO). They discuss what SIBO is, its symptoms, the challenges in diagnosing it and management protocols including different dietary approaches.
(00:24) - What is SIBO?
(2:45) - Causes of SIBO & How is SIBO Diagnosed?
(7:24) - SIBO Management
(11:47) - Probiotics for SIBO?
(12:54) - Key Takeaways
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens and Aidan Muir examine 5 current diet trendsm, including low inflammation diets, seed oils, protein-sparing modified fasting, calorie cycling, and trends to stabilise blood sugar levels.
(0:20) - Low Inflammation Diets
(4:14) - Seed Oils
(6:49) - Protein-Sparing Modified Fasting
(11:25) - Calorie Cycling
(14:00) - Stable Blood Glucose Trends
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens delve into how best to treat iron deficiency, discussing its common causes, at-risk populations, and the importance of testing. They explore various iron supplements, their efficacy, and side effects; as well as dietary sources of iron and daily requirements for different demographics.
(00:20) - Who Is At Risk of Iron Deficiency?
(1:04) - Signs, Symptoms and Testing For Iron Deficiency
(2:17) - Addressing Deficiency With Supplements
(4:17) - Mitigating Side Effects of Supplements
(6:23) - Liver Supplements
(9:12) - Dietary Strategies
(11:01) - Iron Requirements
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens and Aidan Muir discuss the significance of gut microbiome testing. They explore what the gut microbiome is, the potential benefits of testing, the different types of tests available, and when it might be necessary to consider testing. The conversation also touches on the future of gut microbiome testing and the importance of dietary improvements for gut health.
(00:56) - Theoretical Benefits of Microbiome Testing
(2:31) - Types of Testing Available
(4:32) - When Would Microbiome Testing Be Useful?
(8:09) - Alternatives to Microbiome Testing
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens discuss the role of nutrition to manage fibromyalgia, including the specific nutrients, supplements and dietary patterns which may help to reduce symptoms.
(01:00) - The Role of Nutrition in Fibromyalgia
(02:53) - Specific Nutrients to Consider
(4:55) - Supplements to Consider
(6:51) - Specific Dietary Patterns
(11:23) - Practical Recommendations
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens and Aidan Muir discuss the role of dietary fats, the risks of having too little or too much, and how to find the sweet spot to maximise health and performance for athletes.
(00:37) - Role of Dietary Fats & Minimum Amount (3:04) - Risks of Consuming Too Much Dietary Fats (4:07) - Recommended Amounts of Fats for Athletes (7:14) - Practical Recommendations (8:12) - Practicality of Low Carb Diets for Athletes
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian
Dietitians Aidan Muir and Torwen Eerkens discuss the accuracy of calories on food labels, how calories are measured in food products, and considerations for applying calorie tracking via food labels in practice.
(1:00) - How Calories are Calculated on Food Labels (2:54) - Food Labelling Accuracy in Australia (5:51) - Food Labelling Accuracy Internationally (6:53) - How to Interpret Food Labels When Tracking Nutrition
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian
Dietitians Torwen Eerkens and Aidan Muir discuss the different options for pre-workout carbohydrates, including the goals and purpose, the significance of digestibility, and the role of micronutrients and fiber. The conversation emphasizes the need for timing in carbohydrate consumption and provides practical examples of food choices for optimal performance during workouts.
(0:29) - The Benefits of Pre-Workout Carbs
(2:45) - Differences in Digestibility
(4:06) - Timing & Examples of Pre-Workout Carbs
(4:38) - Benefits of Unprocessed Options
(5:58) - Risks of Unprocessed Options
(7:16) - Extra Options for Processed Pre-Workout Carbs
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens break down the mechanisms and science of whether artificial sweeteners are a concern for gut health.
(00:32) - Definition of Gut Health (1:38) - Aspartame (3:34) - Sucralose (5:40) - Saccharin (8:29) - ACE-K (9:34) - Potential Symptoms (11:07) - Foods Containing Artificial Sweeteners
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens unpack the role of bicarbonate soda as a supplement for athletic performance. They explore the mechanism, types of exercise which see a benefit, percentage improvement, risks and practical recommendations for incorporating bicarb your regime. Time stamps (00:53) - Mechanism for Athletes (1:50) - Types of Exercise (2:52) - Dosage & How to Take (3:53) - What Are the Risks? (5:25) - Practical Recommendations for Navigating Risks (6:21) - Research on Running and Endurance Events (8:18) - Research on Strength Performance (8:56) - Bicarb vs Beta Alanine (10:07) - When Do We Recommend This in Practice? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens are back with another Q&A!
(00:37) - What Do You Recommend to Address Food Noise? (3:46) - Is Collagen Worth the Money? (5:21) - How Do You Overcome a Weight Loss Plateau? (7:10) - Does Tart Cherry Juice Extract Give the Same Benefits as Tart Cherry Juice? (7:51) - Is It Worth Tracking to Make Sure I am Eating Enough? (9:36) - Thoughts on Extended Fasting for Fat Loss? (12:24) - Do You Recommend Taking Any Nutrition During Hyrox? (13:44) - Is It Best To Take Creatine Before a Workout?
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens discuss essential blood tests that individuals should consider to monitor nutrition and lifestyle-related markers. Aidan and Torwen provide insight into specific tests and their implications for health.
(00:58) - Nutrient Markers (3:48) - Metabolic Markers (8:51) - Hormonal Markers
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens & Aidan Muir weigh in on the fibremaxxing trend - including the benefits, if you can go too far, and practical tips for implementaion. (00:52) - Practical Tips for Fibremaxxing (2:12) - Benefits of Fibremaxxing (3:13) - Fibre Recommendations: Can You Go Too High? (4:25) - Considerations & How to Implement (5:38) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens discuss the utility of continuous glucose monitors (CGMs) for healthy individuals. They explore how CGMs work, the science of glucose metabolism, and the potential benefits and drawbacks of using these devices. The conversation highlights the importance of understanding individual responses to glucose levels and the implications of monitoring for both athletes and the general population.
(00:30) - Background on Continuous Glucose Monitors (01:23) - Glucose Metabolism (03:46) - Potential Benefits of Glucose Monitors for Healthy People (08:05) - Potential Downsides (11:00) - Overall Thoughts & Recommendations
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens discuss the impact of carbohydrates on sleep quality, exploring various mechanisms, the timing and type of carbohydrates, and practical recommendations for incorporating carbs into the evening routine.
(00:27) - Mechanisms and Research Background (02:14) - High GI vs Low GI Carbohydrates (6:00) - Carbohydrate Quantity (6:48) - Potential Downsides to Adding Carbs Before Bed (8:55) - Practical Recommendations (10:23) - Tart Cherry Juice
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutritio Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens delve into the complexities of metabolism, discussing its main components, the impact of caloric intake, the phenomenon of metabolic adaptation and the impacts of reverse and yo-yo dieting. The conversation also highlights specific foods that can boost metabolism and other factors influencing overall energy expenditure.
(0:25) - What is "Metabolism"? (1:34) - Impact of Total Caloric Intake & Metabolic Adaptation (9:09) - Reverse Dieting (13:03) - Novel Approaches to Boost Metabolism (16:23) - Factors Outside of Food (18:21) - Practical Recommendations
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen Eerkens and Aidan Muir discuss the impact of nutrition for focus, productivity and cognitive performance, including key fuelling considerations, main vitamins and minerals of interest, supplement options and meal timing.
(00:45) - Fuel Requirements for the Brain (2:25) -The Role of Stable Blood Sugar Levels (5:50) - Omega 3 Fats (8:09) - Caffeine (9:52) - L-Theanine (13:59) - Alpha GPC, Tyrosine, Rhodiola Rosea and Ashwaghanda (17:15) - Creatine (20:08) - Electrolytes (22:33) - Meal Timing (25:09) - Practical Tips
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen and Aidan share the pros and cons behind five popular diet trends and whether they are really worth the hype!
(00:48) - The Carnivore Diet (6:11) - Raw Dairy (9:52) - Intermittent Fasting (15:32) - Electrolyte Drinks (20:24) - GLP1 Agonists
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwen Eerkens lift the curtain on the processes an Ideal Nutrition dietitian will go through when working with clients. Torwen and Aidan discuss the role of the initial consultation, meal plans, review consults and their philosophies on best supporting clients to achieve their goals.
Timestamps: (00:21) - Background on Ideal Nutrition (3:55) - The Initial Consult & Meal Plan (10:49) - Review Consults: Why Come Back? (24:08) - What's Changed in Our Practice as Dietitians
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Torwen and Aidan discuss the biggest nutrition mistakes people make when trying to gain muscle. They cover essential topics such as the importance of a caloric surplus, the role of protein, the significance of micronutrients, carbohydrates, and fats, as well as the effective use of supplements like protein powder and creatine.
Timestamps:
(0:32) - Mistake #1: Not Eating Enough
(3:15) - Mistake #2: Eating Too Much
(5:01) - Mistake #3: Insufficient Protein Intake
(6:58) - Mistake #4: Not Prioritising Micronutrients
(7:47) - Mistake #5: Not Eating Enough Carbohydrates
(9:17) - What's The Right Target For Fats?
(10:52) - Does Protein Distribution Matter?
(14:18) - The Anabolic Window
(15:52) - Mistake #6: Not Using Supplements to Your Advantage
(18:36) - Creatine Gummies
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Torwin Eerkens delve into the multifaceted role of magnesium in health; the prevalence of suboptimal magnesium intake; and explore when it's best to obtain magnesium through food versus supplements.
(1:56) - Food vs Supplements
(3:09) - Magnesium and Sleep
(5:17) - Magnesium and Bone Health
(6:45) - Magnesium and Muscle Cramps
(9:08) - Magnesium and Mental Health
(10:57) - Magnesium and Gut Health
(12:28) - Magnesium and Muscle Recovery
(16:06) - Types of Magnesium Supplements
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Aidan interviews the podcast's new co-host, Torwen Eerkens! Aidan and Torwen explore Torwen's pathway to becoming an Ideal dietitian, her experiences so far and their goals moving forward with the podcast.
(3:08) - Why Dietetics?
(5:23) - Placement Experiences
(6:53) - How Torwen Came to Ideal
(9:31) - Torwen's Experience at Ideal So Far
(12:08) - Interesting Client Experiences
(13:39) - Torwen's Athletic Pursuits
(14:39) - Aidan & Torwen's Goals for the Podcast
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Dietitians Leah Heigl and Aidan Muir delve into the current research on whether Omega-3 supplementation provides any benefit to strength and endurance performance.
(0:23) - Possible Mechanisms
(1:30) - Research on Endurance Performance
(6:42) - Research on Strength Performance
(10:30) - Summary of Potential Benefits
(11:22) - Practical Strategies for Consuming Omega-3s
(13:48) - Special Announcement: Leah's Final Episode!
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katelyn Bowden @katelynbowden_dietitian Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition Anna McKay-Lowndes @am.dietitian Billy Sullivan @billysullivan.dietitian Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Leah Heigl discuss the impact of low versus high carbohydrate diets on body composition outcomes, particularly focusing on fat loss and muscle gain.
(1:26) - Theory of a Calorie Deficit for Fat Loss
(3:06) - Research on Calorie-Matched Deficits with Different Macro Ratios
(5:02) - Real-World Research on Calorie-Matched Deficits
(8:51) - Muscle Gain Research
(11:00) - Theory of Muscle Gain
(14:32) - Muscle Gain in Practice
(15:39) - Summary & Key Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Dietitians Leah Heigl and Aiden Muir quickfire some common claims surrounding nutrition for gut health, determining the myths from the facts.
(0:47) - Claim 1: Food Intolerance Tests
(1:40) - Claim 2: Probiotics for Gut Health
(2:17) - Claim 3: Gluten is Bad for Gut Health
(4:01) - Claim 4: More Fibre = Better
(5:23) - Claim 5: Apple Cider Vinegar Cures Digestive Problems
(7:14) - Claim 6: You Should Try Low FODMAP for Your IBS
(8:56) - Claim 7: Artificial Sweeteners are Bad for Gut Health
(12:17) - Claim 8: Carbs are Bad for Gut Health
(12:56) - Claim 9: Fermented Foods are Good for Gut Health
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir & Leah Higl discuss the role of collagen supplementation in skin health. They cover the mechanisms behind collagen and skin health, appropriate dosages, and present arguments for and against its effectiveness as a supplement.
(0:09) - Introduction
(0:43) - Mechanisms of Collagen
(1:25) - Dosage & How to Take
(2:15) - Arguments For Taking Collagen
(5:10) - Arguments Against Taking Collagen
(9:21) - Summary & Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Billy Sullivan @billysullivan.dietitian
Keaan Van Venrooij @fueld.by.keaan
Dietitians Aidan Muir and Leah Heigl delve into the complexities of neurodivergent nutrition. They discuss the unique challenges faced by neurodivergent individuals and share strategies for managing nutrition.
(0:00) - Introduction
(1:29) - What is Neurodivergence?
(4:07) - The Spectrum & Support Needs
(5:44) - Internalised Ableism & Masking
(7:01) - ND-Specific Barriers to Lifestyle and Health
(9:24) - Reducing the Mental Burden of Nutrition
(14:57) - Accommodations & External Support
(19:55) - Reframing Success in ND Health
(21:11) - ND Intersectionality
(24:03) - ND Nutrition Toolbox
(37:26) - Final Reflections
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Dietitians, Leah Higl & Aidan Muir, explore the role of zinc in boosting immunity and whether it can prevent the common cold or reduce its severity and duration.
(0:00) - Introduction
(0:34) - How Does Zinc Work?
(1:18) - Prevalence of Zinc Deficiency
(3:33) - Zinc & Immunity: What the Research Shows
(5:29) - Outcomes on Prevention, Duration and Symptoms
(6:32) - Relevant Takeaways
(7:57) - Food vs Supplements
(9:03) - Why Zinc Lozenges?
(9:50) - Dosages & How to Take
(11:19) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Anna McKay-Lowndes @am.dietitian
Sports Dietitians, Aidan Muir Leah Higl, take deep dive into how you can optimise your pre-workout nutrition.
(0:00) - Introduction & Background
(0:56) - Goals of Pre-workout Nutrition & Who Would Benefit From It
(2:56) - Gold Standard Timing
(6:13) - Carbs
(9:28) - Reactive Hypoglycaemia
(12:59) - Protein
(14:23) - Fats
(15:28) - Sodium
(17:35) - Caffeine, Glycerol, & Nitrates
(19:37) - How to Navigate Fat Loss Phases
(21:05) - Thoughts on Fasted Training
(23:09) - Summary
Dietitians, Aidan Muir & Leah Higl, explore eight key nutrients that are commonly under-consumed. They dive into how that may be impacting your health, and provide practical tips for ensuring adequate intake.
(0:00) - Background
(0:49) - Magnesium
(2:48) - Iron
(6:30) - Calcium
(12:28) - Potassium
(14:47) - Omega-3
(17:44) - Vitamin D
(21:53) - Fibre
(24:55) - Summary
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Higl and Aidan Muir, dive into the complex topic of insulin. This episode explores insulin's role in regulating blood glucose, its impact on body composition, and common misconceptions and more.
(0:00) - Background on Insulin
(1:44) - Defining Normal Glucose Metabolism
(2:40) - Insulin Function with Diabetes
(4:22) - How Was Insulin for Humans Invented
(6:19) - Why Would People Think Itβs Bad for Health and Body Composition
(7:57) - Impact on Autophagy
(10:08) - Insulin Spikes
(12:08) - High Insulin Levels and Health Risks
(14:24) - Insulin Resistance
(15:18) - The Impact on Body Composition
(20:20) - Other Health Angles
(21:48) - Insulin & Appetite
(24:30) - Summary & Practical Takeaway
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Aidan Muir & Leah Higl, discuss the role of protein in fat loss, emphasising its satiating properties, its impact on muscle retention, and the recommended intake for optimal results.
(0:00) - Introduction & Background
(0:29) - Satiety
(1:51) - Muscle Retention Considerations
(3:09) - Impact on Metabolic Rate
(4:48) - Thermic Effect of Food
(6:26) - Limiting Food Choices
(8:14) - Nuanced Perspective on Total Protein Intake Recommendations
(9:15) - Our Recommendations
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Higl and Aidan Muir, share rapid-fire nutrition tips covering a wide range of topics.
(0:00) - Introduction
(0:46) - BCAAs
(1:22) - Meal Timing & Appetite Management
(2:44) - Other Hacks for Appetite Management
(3:37) - Convenience Meals
(4:33) - Pre-Workout Nutrition
(5:14) - Supplementing Alongside a Plant-Based Diet
(6:11) - Improving Cognitive Function After Sleep Deprivation
(6:44) - Nervous System Regulation for IBS
(9:21) - How to Get the Most Out of Iron Supplementation
(10:58) - The Fun Drink Method
(13:33) - Test Vitamin D
(14:29) - Meal Repetition
(15:33) - Plant Diversity
(17:48) - The βGoldilocks Zoneβ of Nutrition
(19:20) - Calorie Deficit Length
(21:03) - Iron Checks
(22:29) - A Food That Can Reduce Soreness
(22:48) - Sugar Intake When in a Deficit
(23:10) - Aspartame
(24:04) - Fortified Foods
(25:02) - Non Sucrose Sweeteners
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Sports Dietitians, Leah Higl and Aidan Muir, explore the question of whether women benefit more from creatine supplementation compared to men.
(0:00) - Introduction & Background
(1:34) - Why Women May Benefit More
(3:28) - Why Are stores Lower?
(6:07) - Mechanisms & Outcomes
(8:06) - Summary & Practical Takeaway
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Aidan Muir & Leah Higl, unpack what you need to know about the MTHFR gene, a common genetic variation affecting folate metabolism.
(0:00) - Introduction
(1:29) - What Is the MTHFR Gene & How Common Is It?
(4:21) - Why Is It Relevant?
(5:09) - Impact on Heart Health
(7:17) - Pregnancy Outcomes
(8:59) - Thoughts on Methylfolate
(10:22) - Other Nuances
(11:29) - Rare Exceptions
(12:38) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Aidan Muir & Leah Higl, discuss the reasons why a caloric deficit may stop yielding fat loss results. They explore various factors such as metabolic adaptation, changes in energy expenditure, the role of incidental movement, the psychological effects of hunger and cravings & more.
(0:00) - Introduction & Background
(0:54) - Change in Body Mass
(2:05) - Metabolic Adaptation
(3:18) - Incidental Movement
(5:25) - Thermic Effect of Food
(7:09) - Increased Appetite
(9:40) - Unintentional / Inconsistent Routine Changes
(10:34) - Strategies for Overcoming Plateaus
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Higl and Aidan Muir, explore the role of probiotics in managing bloating and IBS. They define probiotics, discuss their mechanisms of action, and review recent research findings that highlight their effectiveness. The conversation also covers recommendations for choosing the right probiotic and the potential for future individualisation in probiotic treatment based on ongoing research.
(0:00) - Introduction & Background
(1:00) - Mechanisms of Action
(2:19) - Outcomes from Updated Research
(4:24) - Whatβs the Impact on the Microbiome?
(6:27) - What to Look for in a Probiotic
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Aidan Muir & Leah Higl, dive into the intricate relationship between gut health and mental health. They explore the bi-directional connection between the gut and brain, emphasising how gut health can influence mental well-being through mechanisms such as neurotransmitter production and inflammation. The discussion covers the role of specific gut bacteria, the potential benefits of probiotics, and the importance of a holistic approach to mental health that goes beyond just gut health.
(0:00) - Introduction
(0:52) - IBS Link with Mental Health
(2:10) - Mechanisms & The Gut-Brain Axis
(4:49) - The Research
(9:07) - Is It Worth Taking a Probiotic Supplement?
(10:47) - Alternative Research & What Is Says About Yoghurt Intake
(12:23) - What if We Look Beyond Gut-Health?
(15:22) - Actionable Steps for Improving Your Gut Health
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Heigl & Aidan Muir, explore the effects of alcohol on muscle growth and recovery. They discuss the overall mechanisms that may impact it, and what the overall impact is according to the research.
(0:00) - Introduction
(0:34) - Mechanisms
(1:43) - Study 1: MPS Difference from Protein vs Protein + 12 Standard Drinks
(3:55) - Study 2: Recovery Differences from Placebo vs 10 Standard Drinks
(5:58) - Study 3: Systematic Review: Impact on MPS from Alcohol
(7:04) - Our Thoughts & Practical Takeaway
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Aidan Muir & Leah Higl, discuss the various nutritional requirements that change as we age.
(0:00) - Introduction & Disclaimer
(1:12) - Anabolic Resistance
(3:23) - Calcium
(6:07) - Iron
(8:55) - B12
(10:01) - Appetite
(11:05) - Healthy Weight Range
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Sports Dietitians, Leah Higl and Aidan Muir, explore whether it's worthwhile for endurance athletes to take creatine. They discuss the common concerns surrounding creatine supplementation, its mechanism of action, and the potential benefits it may offer to endurance athletes through both direct and indirect mechanisms.
(0:00) - Introduction & Background
(0:35) - What Are the Downsides?
(1:40) - How Does Creatine Work?
(2:41) - How Can It Directly Improve Endurance?
(4:39) - How Can It Indirectly Improve Endurance?
(8:02) - Race Time Assessment Outcomes
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
In this milestone episode 200 of the Ideal Nutrition podcast, Dietitians Aidan Muir and Leah Higl engage in a personal Q&A session, exploring various topics beyond nutrition.
(0:00) - Introduction
(1:13) - Leah: How Was Your Studying Experience With ADHD?
(3:08) - Aidan: How Did You Meet Your Partner?
(4:43) - Leah: Have You Ever Experienced Professional Barriers With Your Presentation?
(6:36) - Aidan: If You Werenβt a Dietitian, What Career Would You Have Chosen?
(9:00) - Aidan: Do You Have Pets?
(7:03) - Leah: If You Werenβt a Dietitian, What Career Would You Have Chosen?
(8:12) - Aidan: How Is Running βIs It Raining in Brissyβ Going?
(9:07) - Leah: Advice for Not Giving an F What People Think
(12:23) - Aidan: Any Niche Hobbies?
(14:25) - Leah: What Is Your Most Painful Tattoo?
(15:09) - Aidan: What Is Your Favourite Holiday Spot?
(15:47) - Leah: What Is Your Cat, Neoβs, Back Story?
(17:27) - Aidan: If Social Media Didnβt Exist, How Would Your Life Be Different?
(19:31) - Aidan: What Inspired You to Switch From Powerlifting to Marathon Running?
(22:58) - Aidan: When Do You Think Youβll Hit 100K Followers on IG?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Higl and Aidan Muir, discuss the challenges of weight loss and the importance of maintaining weight loss long-term. The conversation highlights the key strategies for successful weight maintenance backed by research.
(0:00) - Introduction & Background
(5:10) - Self Monitoring
(7:36) - Meal Planning And/or Prepping Meals in Advance
(8:30) - Planning for Events in Advance
(9:45) - Home Cooking More Frequently
(10:36) - Consistent Routine
(12:10) - Strategies for Troubleshooting
(15:14) - Physical Activity
(18:05) - External Support and Accountability From Professionals
(19:12) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Adam Muir & Leah Higl, discuss how various micronutrient deficiencies can impact energy levels. They explore the prevalence of these deficiencies, their effects on fatigue, and the importance of testing and dietary assessment to address these issues effectively.
(0:00) - Introduction
(0:25) - Iron
(1:44) - B12
(2:31) - Magnesium
(4:38) - Vitamin D
(6:22) - Honorable Mentions
(7:50) - Practical Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitians, Leah Higl and Aidan Muir, answer listener questions covering a range of nutrition topics.
(0:25) - Is the Mediterranean Diet the Gold Standard for Health?
(2:58) - Do any micronutrient deficiencies impact energy levels?
(5:14) - Does the glycaemic index matter?
(7:12) - Can probiotics help with bloating?
(10:28) - How does protein help fat loss?
(13:00) - Should endurance athletes take creatine?
(18:12) - Can certain foods boost your metabolism?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Dietitian's, Aidan Muir & Leah Higl, dive into the effectiveness of fat burners. They explore the mechanisms by which fat burners are believed to work, including increased metabolic rate, appetite suppression, and fat oxidation. The discussion also covers common ingredients found in them, and what the current body of research shows.
(0:00) - Introduction
(1:11) - Mechanisms for How They Could Work
(2:04) - Analysis of Those Mechanisms
(5:22) - Individual Ingredients
(9:01) - Research Findings
(10:17) - Our Interpretation & Recommendations
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Bella Murdoch @enrichnutrition
Sports Dietitian's, Leah Higl & Aidan Muir, dive into the significance of pre-training nutrition, particularly focusing on carbohydrates and their impact on performance in both endurance and resistance training. They explore various studies that highlight the benefits of carbohydrate intake before exercise, discuss the importance of feeling good during workouts, and touch on other nutrients like sodium and dietary nitrates that can enhance performance.
(0:00) - Introduction
(1:00) - The Theory Behind Why is Beneficial
(2:38) - Endurance Training & Carb Intake
(4:50) - Resistance Training & Carb Intake
(7:17) - Other Thoughts & Benenficial Nutrients
(10:27) - Our Interpretation & Practical Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Dietitianβs, Leah Higl & Aidan Muir, discuss various strategies to make fat loss easier.
(0:00) - Introduction
(0:50) - Choosing an appropriate sized deficit
(2:22) - Protein Intake
(4:33) - Fibre Intake
(5:13) - Consistent Meal Timing
(7:23) - Food Volume
(10:47) - Minimally Processed Foods
(11:39) - Sleep
(12:44) - Appropriate Flexibility
(15:23) - Liquid Calories
(17:37) - Avoid large feeding windows
(19:43) - Optimising Calorie Deficit Length
(21:03) - Low Calorie Drinks
(23:06) - Limit the Restriction of Fun Foods
(24:21) - Adequare Meal Size
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Sports Dietitian's, Aidan Muir & Leah Higl, discuss what the optimal protein intake is for maxamising muscle growth. They explore the widely referenced 1.6 to 2.2 grams per kilogram of body weight, the origins of this guideline, critiques surrounding its validity, and the complexities of interpreting protein research.
(0:00) - Introduction
(2:35) - Exploring the 1.6-2.2g/kg Paper
(4:37) -Difficulties Interpreting the Research
(8:34) - What Does Recent Research Suggest?
(10:56) - Our Interpreation
(13:04) - Practical Recommendations
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Dietitian's, Leah Higl & Aidan Muir, discuss into the complexities of metabolic adaptation, exploring its significance in weight loss and the factors that influence it. They review research findings on calorie reductions due to metabolic adaptation, the practical implications for individuals undergoing weight loss, and the role of incidental movement in energy expenditure.
(0:00) - Introduction
(1:27) - What Is Metabolic Adaptation
(2:26) - The Research
(5:49) - How to Test Your Energy Expenditure
(7:56) - Practical Interpretation
(9:09) - The Impact on Incidental Movement
(11:03) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Dietitian's, Leah Higl and Aidan Muir, discuss the challenges of maintaining weight loss and avoiding the post-diet rebound. They explore various scenarios of weight regain, emphasising the importance of understanding the transition phase after dieting.
(0:00) - Introduction & Weight Regain Scenarios
(2:01) What to Do in Scenario 1 (You Regain Weight After a Period of Being Able to Maintain It)
(4:54) - What to Do in Scenarios 2 & 3 (You Lose Weight and Feel Good/Not Good on the Way Down, and Regain It Quickly)
(8:01) - How to Transition Out of a Deficit Successfully
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Sports Dietitians, Aidan Muir and Leigh Higl deep dive into the topic of bulking. They explore the claims that bulking is 'dead' and discuss the reasons behind this shift in perspective, including the role of caloric surplus, muscle growth mechanisms, and the importance of research in understanding these concepts.
(0:00) - Introduction & Background
(1:17) - Reasons Why People Claim it is βDeadβ
(3:12) - Unpacking these claims
(9:16) - The research & Outlier Cases
(12:23) - Our Interpretation & Ket Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Dietitian's, Aidan Muir & Leah Higl, explore the relationship between creatine supplementation and cognitive function. They discuss the mechanisms by which creatine may enhance cognitive performance, and also dive into potential benefits for neurodegenerative diseases, concussions and more.
(0:00) - How Does Creatine Work?
(3:02) - Creatine & Sleep Deprviation
(5:31) - Memory, Attention, Focus & Problem Solving
(6:57) - Neurodegenerative Diseases
(9:30) - Does It Benefit Concussions?
(11:34) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the controversial topic of nightshade vegetables and their potential effects on health, particularly in relation to autoimmune conditions. They explore what nightshades are, the presence of solanine, and the debate surrounding their consumption. The conversation delves into the autoimmune protocol diet, individual dietary adjustments, and the importance of trial and error in identifying personal food sensitivities.
(0:00) - What are Nightshades?
(1:10) - Why Is It Proposed That We Should Avoid Them?
(1:59) - Is There Any Merit to These Claims?
(5:55) - Who Would Benefit From Eliminating Them?
(7:57) - Considerations if You Are Going to Eliminate Them
(8:33) - Summary & Takeaway
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Torwen Eerkens @fullyfuelled_
Dietitian's, Leah Higl & Aidan Muir, explore the topic of calcium supplements and their potential link to cardiovascular disease. They go through the research, discuss the differences between dietary calcium intake and supplementation, fracture risk outcomes, the potential benefits of vitamin K2 & more.
(0:00) - Proposed Mechanisms
(1:01) - The Research
(2:24) - The Impact of Dietary Calcium
(4:46) - Caclium Supplementation & Fracture Risk
(9:56) - Can Supplementing with Vitamin K2 Help?
(11:39) - Our Interpreatation & Overall Takeaway
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the complexities of nutrition related to hypermobility, Mast Cell Activation Syndrome (MCAS), and Postural Orthostatic Tachycardia Syndrome (POTS).
(0:00) - Introduction
(1:01) - What Is Hypermobility & the Subcategories?
(3:01) - What is MCAS?
(4:53) - What is POTS?
(7:10) - General Nutrition Strategies for Hypermobility
(9:08) - Dietary Considerations for MCAS & How to Manage Histamine Levels
(13:30) - Enzyme Recommendations
(15:43) - How to Manage MCAS & POTS Simulatenously
(19:26) - Final Notes & Recommendations
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Sports Dietitians, Leah Higl and Aidan Muir, discuss common mistakes people make when transitioning to a plant-based diet. They explore the importance of protein intake, caloric management, and the nutritional deficiencies that can arise from a plant-based lifestyle. The conversation also touches on the social challenges of eating out and the impact of perfectionism on one's relationship with food.
(0:00) - Introduction
(0:37) - Common Protein Related Issues
(7:12) - Navigating Calorie Intakes
(9:46) - Common Nutrient Deficiencies & Recommended Supplements
(11:20) - B12 Considerations
(14:14) - Iron Considerations
(16:15) - Zinc, Omega-3, Selenium & Calcium
(21:27) - Eating Out & Social Challenges
(23:46) - The Impact of Perfectionism
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Dietitians, Leah Higl & Aidan Muir, delve into the complex relationship between coffee consumption and health, particularly its impact on longevity. They discuss both the potential downsides of coffee, such as its effects on sleep and anxiety, and the wealth of research suggesting that coffee may actually contribute to a longer life. The conversation highlights various studies, the mechanisms behind coffee's health benefits, and offers practical advice for coffee drinkers.
(0:00) - Introduction
(1:49) - The Downsides
(3:03) - Observational Research
(6:19) - Interpreting the Research
(8:22) - The Mechanisms
(10:21) - Final Thoughts & Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Dietitians, Aidan Muir and Leah Higl, dive into the intricate relationship between gut health and weight loss. They explore how gut health can influence body weight, the role of the microbiome, and the impact of dietary choices. Through the examination of key research studies, they discuss the complexities of energy balance, the significance of calorie intake, and practical steps listeners can take to improve gut health while managing weight.
(0:00) - Introduction
(1:36) - Interesting Research
(4:35) - Potential Mechanisms That May Influence Energy Balance
(8:14) - Interpretating the Research
(12:15) - Summary & What to Do With This Information
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Dietitians, Leah Higl and Aidan Muir, explore into the complexities of insulin resistance, discussing its definition, measurement, and the various factors that influence it.
(0:00) - What Is Insulin Resistance, How Do We Measure It & What Are the Causes
(3:04) - The Role of Exercise
(4:10) - Weight Loss
(5:33) - Specific Nutrients of Interest
(11:00) - Meal Timing
(12:41) - Impact of Stress
(13:29) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Dietitians, Leah Higl and Aidan Muir, delve into the relationship between PCOS (Polycystic Ovary Syndrome) and basal metabolic rate (BMR). They explore the existing research, and other challenges associated with PCOS that may impact weight loss.
(0:00) - Introduction
(1:14) - The Research
(5:00) - Interpreting the Outlier Study
(8:28) - Why Is Weight Loss More Diffuclt With PCOS?
(11:06) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelyn_dietitian
Sophie Andrew @soph.dietitian
Sports Dietitians, Aidan Muir & Tyler Brooks, answer some of the listeners most common questions.
(0:00) - Introduction
(0:53) - Do You Need to Have Pre-training Carbs for a Short High-Intensity Session e.g. <30 Minutes of Sparring?
(2:28) - Iβve Started Running. At What Point Does Nutrition Need to Be Planned More Carefully Around Runs?
(5:48) - How Do You Feel About the Correlation Between βFixingβ Gut Health and Autoimmune Conditions Like Rheumatoid Arthritis?
(8:24) - Is It Normal to Gain Weight if You Start Strength Training but Donβt Really Increase Calories?
(13:16) - What Do You Think of the Correlation Between ADHD and Eating Disorders?
(15:57) - What Are Your Thoughts on Carb Cycling? For Deficits, Maintenance or Bulk Protocols?
(19:33) - Creatine Gummies - Yay or Nay?
(20:17) - If I Keep Protein High Can I Still Keep Cutting After Surgery?
(21:19) - Whatβs Difference Between Artificial Sweeteners and Sugar Alcohols?
(22:19) - Why Do People Say That Sleep Is Important When Trying to Lose Weight?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Sports Dietitians, Aidan Muir & Samantha Staines, sdiscuss essential nutrition strategies for marathon runners. They cover intra-race carbohydrate intake, effective carb loading techniques, the importance of electrolytes, the role of caffeine, the benefits of beetroot juice, and considerations for body composition. The conversation emphasises the need for personaliaed nutrition plans and the importance of practice before race day to optimise performance.
Dietitians, Leah Higl & Aidan Muir, explore the complexities of protein intake, discussing its essential role in muscle growth and overall health while also addressing potential downsides of excessive consumption.
(0:00) - Introduction
(1:04) - Protein and Kidney Health Summary
(1:54) - Potential Trade-Offs With Consuming Other Macronutrients
(4:31) - Taste & Dietary Flexibility
(5:37) - Is There an Impact on Gut Health?
(7:13) - Longevity
(9:34) - Environmental Concerns
(11:57) - Financial Considerations
(12:52) - Summary
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Accredited Practicing Dietitians, Aidan Muir & Leah Higl, explore how cooking affects the nutritional profile of food.
(0:00) - Introduction
(1:04) - Cooked vs Raw Weight
(5:29) - Nutrient Losses From Different Cooking Methods
(7:31) - Nutrient Absorption From Cooked vs Raw Food
(9:06) - How Much Does This All Matter?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sophie Andrew @soph.dietitian
Sports Dietitians, Leah Higl & Aidan Muir answer some of the listener's most popular questions.
(0:00) - What Are Your Thoughts on Snacks Like Up&Gos?
(2:59) - Is Too Much Protein Bad for Your Arteries?
(6:04) - Are GI Symptoms From Creatine Common & Is There Anything That Can Be Done to Help?
(8:54) - Would You Recommend Creatine to Someone Who Is Under 18?
(12:22) - How Is High Protien Yoghurt Like Chobani Made as Opposed to Other Yoghurts?
(13:40) - How Can You Lose Weight While Breastfeeding?
(16:58) - What Are Your Thoughts on the Dietary Inflammatory Index Score?
(19:17) - Does Your Metabolism Slow as You Age?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Dietitians, Leah Higl & Aidan Muir, discuss the controversial topic of seed oils. They explore the definitions, processing methods, health myths and their overall view on consuming them.
(0:00) - Introduction
(1:48) - What Are Seed Oils & How Are They Made?
(10:49) - Should You Be Concerned About the Omega-6 vs Omega-3 Ratio?
(13:43) - Do Seed Oils Cause Obesity?
(17:17) - Can They Be Beneficial to Health?
(21:31) - Our Consensus on Seed Oils
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Accredited practicing Dietitians, Aidan Muir & Leah Higl, take a deep dive into the findings of the 'Biggest Loser Study', focusing on the long-term metabolic adaptations observed in participants. They discuss the implications of these findings, the outlier nature of the study compared to existing research, and the constrained energy expenditure model as a potential explanation for the results.
(0:00) - Introduction
(1:17) - Study Background & Findings
(5:16) - Why This Study Is an Outlier
(8:17) - FFollow up Study & the Contraint Energy Expenditure Model
(11:50) - Our Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelyn_dietitian
Sports Dietitians, Leah Higl & Aidan Muir, take a deep dive into the highest protein intake that has been studied to date. They break down the findings and share their insights and key takeaways from the results.
(0:00) - Introduction
(0:53) - Study Details
(3:07) - Our Interpretation
(9:01) - Key Takeaways
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Aidan Muir & Leah Higl, delve into the complexities of how individuals respond differently to caloric surpluses and deficits. They explore the foundational concepts of energy balance, metabolic adaptation, and the thermic effect of food, while emphasising the significant individual variations in response to dietary changes. The discussion is supported by research findings and practical insights from their experiences with clients.
(0:00) - Introduction
(1:51) - How Your Metabolism Changes in Response to Energy Balance
(5:28) - Other Considerations
(8:17) - The Research
(10:25) - Our Intepretation & Experience in Practice
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Dietitians, Leah Higl & Aidan Muir, delve into the relationship between creatine supplementation and kidney function. They address the commern concerns, the research, the confusion around certain blood markers, and more!
(0:00) - Introduction & Common Concerns
(1:52) - The Research
(2:39) - Recommendations for Checking Your Kidney Function When Taking Creatine
(4:55) - The Impact on Those With Lower Functioning Kidneys
(6:35) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Aidan Muir & Leah Higl, delve into the concepts of Relative Energy Deficiency in Sport (REDS) and Low Energy Availability (LEA). They discuss the implications of low energy availability on athletes, including physiological consequences, measurement challenges, and practical solutions for those experiencing symptoms.
(0:00) - What is REDs & Itβs Impact on Health
(3:09) - How to Measure Energy Availability
(8:55) - What to do if youβre experiencing symptoms of LEA
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Leah Higl and Aidan Muir, explore the ongoing debate between low-carb and high-carb diets for endurance performance. They break down the science behind each approach, and dive deep into the research and nuances of each strategy.
(0:00) - Introduction
(0:56) - Mechanisms Behind High Carb or High Fat Diets for Performance
(2:50) - Summary of the Research & Our Interpretation
(13:26) - Low Carb Diets for Ultra Endurance Events
(14:50) - Anectodal Evidence & Other Considerations
(18:26) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelyn_dietitian
Dietitians, Leah Higl & Aidan Muir, discuss the research, mechanisms and potential benefits of L-glutamine supplementation in the context of gut health.
(0:00) - What is L-Glutamine?
(1:54) - The Research
(5:59) - Our Interpretation of the Research & Optimal Dosage
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelyn_dietitian
Sports Dietitian's, Aidan Muir & Leah Higl, break down the claims behind the blood type diet, explore the scientific research, and offer their expert opinions on whether it will actually impact your health.
(0:00) - What Is the Blood Type Diet?
(3:15) - The Research
(4:58) - Summary & Our Interpretation
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Aidan Muir & Leah Higl, discuss whether carbohydrate cycling could be beneficial for fat loss and if it could be relevant for any other applications.
(0:00) - Introduction to Carbohydrate Cycling
(1:20) - Does Carb Cycling Affect Body Composition Outcomes When Calories and Protein Are Matched?
(2:06) - Potential Benefits for Lifters, and Endurance Athletes
(8:47) - Practical Applications
(10:25) - Carb Cycling for Personal Preference
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Dietitians, Aidan Muir & Leah Higl, review the documentary 'Hack Your Health, The Secrets of Your Gut' and provide a balanced review of the positives, interesting points, and negatives discussed in the documentary.
(0:00) - Background on the Documentary
(1:51) - Immune Health, Reintroducing Foods Slowly & Microbiome Variations in Different Regions
(4:59) - Fibre Intake & What Happens When You Donβt Consume Enough
(7:08) - Are We Missing Bacteria That Can Help Prevent IBS & IBD?
(9:25) - Microbiome Testing & Individual Variation in Extracting Calories From Food
(10:59) - Microbiome That Causes Weight Gain & the ABC Method
(18:23) - The Recommended Guidelines & How Microbiome Impacts Obesity and Blood Sugar Levels
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelyn_dietitian
Sports Dietitians, Aidan Muir & Leah Higl, discuss 6 common myths around weight loss.
(0:00) - Introduction
(0:52) - To Lose Fat You Need to Keep Insulin as Low as You Can
(3:37) - Carbs Are the Cause of Weight Gain
(6:54) - Itβs Not Calories, Itβs Hormones
(8:42) - Eating Breakfast Boosts Your Metabolism
(9:40) - Skipping Meals Slows Down Your Metabolism
(10:17) - Cheat Meals Ramp up Your Metabolism
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Leah Higl & Aidan Muir, continue from their previous episode and discuss 5 more myths around weight loss.
(0:27) - No Carbs After 5pm
(1:46) - Eat More Fat to Burn More Fat
(3:00) - You Can Spot Reduce Fat
(7:12) - Apple Cider Vinegar Helps With Weight Loss
(11:27) - Going Too Low Calorie Puts You in Starvation Mode
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitians, Aidan Muir & Leah Higl, address the common questions and misconceptions around protein supplementation.
(0:00) - Introduction
(0:45) - Protein Is Harmful for Kidneys?
(3:57) - The Anabolic Window
(5:11) - Do You Need Protein Supplements to Hit Your Total Intake?
(5:56) - Can Dietary Protein Have a Harmful Effect on Bone Health?
(8:27) - Is There a Limit to How Much Protein You Can Absorb in a Meal?
(10:22) - Does Consuming Excess Protein Increase Fat Mass?
(10:53) - Should You Have Casein Before Bed and Whey Post-workout?
(13:24) - Do Plant-Based Protein Supplements Work as Well as Whey Protein?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
Sports Dietitans, Aidan Muir & Leah Higl, discuss the concepts of bulking and cutting and how you can structure these to optimise body composition outcomes.
(0:00) - Defining Bulking & Cutting
(2:19) - Why Do Bulking & Cutting Phases
(5:40) - How Long Should You Bulk For?
(9:00) - How Long Should You Cut For?
(10:04) - Optimal Rate of Weight Loss in a Cut
(13:51) - Aggressive Mini Cuts
(16:42) - Bulking / Cutting Webinar Info & Outro
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss supplements that may benefit endurance athletes. They divide the discussion into two sections; broad supplements relevant for most endurance athletes and ones that suit niche applications.
(0:00) - Introduction
(1:35) - Sports Gels
(3:04) - Sports Drinks
(3:21) - Caffeine
(5:14) - Probiotics
(6:25) - Beetroot Juice
(9:05) - Electrolytes
(10:26) - Tart Cherry Juice
(14:14) - Beta-Alanine
(15:00) - Protein Powder
(15:26) - Creatine
(16:52) - New Zealand Blackcurrants
(18:46) - Collagen
(19:36) - Glycerol
(21:11) - Omega-3s
(21:57) - Vitamin D
(23:41) - Multivitamins
(24:24) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Leah Higl & Aidan Muir, discuss the relationship between sodium intake and blood pressure. They address the common arguments against reducing sodium intake, the impact seen in the research, the mechanisms with how it may influence blood pressure and more.
(0:00) - Introduction
(1:32) - Do You Need to Worry About Sodium if Youβre Fit, Active, and Donβt Have High Blood Pressure?
(3:20) - Sodium Mediated Hypertension
(4:31) - Consequences of Low Sodium
(5:14) - The Research & Mechanisms
(8:57) - How Much Does the Consistency / Inconsistency Matter With Sodium Intake?
(9:46) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss the reasons why people may not be losing weight on a low-calorie diet and what to do about it.
(0:00) - Introduction on Calories In vs Calories Out
(2:13) - Underreporting
(6:59) - Inconsistent Intake
(7:42) - Not Tracking
(11:34) - Lack of Patience
(13:56) - Very Low-Calorie Diets & Starvation Mode
(16:05) - The Impact of Medical Conditions
(20:15) - Metabolic Adaptation
(24:49) - Summary & Practical Advice
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss common questions and misconceptions about caffeine supplementation. They cover a range of topics and provide insights from research and their own professional experience to address these.
(0:00) - Introduction
(0:45) - Does Caffeine Dehydrate You?
(2:00) - Does Caffeine Decrease Body Weight and Fat Mass?
(7:30) - Does Habitual Caffeine Consumption Influence the Performance Response to Acute Caffeine Supplementation?
(9:07) - Does Caffeine Cause Heart Problems?
(10:24) - Should Pregnant Women Avoid Caffeine?
(12:18) - Do You Ned to Wait 90 Minutes Before Consuming Caffeine to Avoid an Afternoon Crash?
(15:01) - Outro
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Leah Higl & Aidan Muir, debunk 10 nutrition myths in a rapid-fire fashion.
(0:00) - Introduction
(0:21) - Creatine & Hair Loss
(1:08) - Insulin & Fat Loss
(2:36) - Protein & Kidney health (protein is bad for your kidneys)
(5:24) - Do you need to avoid eggs with high cholesterol
(7:14) - Plant based protein & muscle growth
(10:09) - Low fat dairy is worse for you because its replaced by sugar
(11:48) - Eat more fat to lose more fat
(13:49) - You can test for food intolerances with an IgG blood test
(15:49) - Should you count collagen as part of your total protein intake
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
This bonus episode is another feature on the new podcast βInsights with Ideal Nutritionβ hosted by Hanah Mills.
Hanah Interviews Sports Dietitian, Leah Higl, on nutrition considerations for gaining muscle on a plant-based diet.
(0:00) - Introduction
(1:27) - 5 Most Important Factors for Building Muscle
(4:32) - How These Differ on a Plant Based Diet
(7:30) - Optimising Protein & Label Reading Guidelines & How to Optimise Protein
(10:23) - Protein Priorities for Muscle Growth
(17:05) - Leucine
(19:47) - Leahs Recommendations for Plant Based Products
(25:08) - How to Reach Higher Calorie Targets
(28:34) - Nutrients of Consideration
(30:30) - Recommended Supplements
(33:38) - Final Notes on Building Muscle as a Vegan
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss the differences between extra virgin olive oil and regular olive oil including their unique processing methods, health impacts, and antioxidant profiles.
(0:00) - Introduction
(1:13) - Processing Differences
(2:14) - Polyphenols & Antioxidants
(3:09) - Can You Cook With Them?
(7:16) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians Aidan Muir and Leah Higl delve into how caffeine influences sleep, examining the latest research and exploring variations in effects due to different sources and genetic factors.
(0:00) - Introduction
(1:04) - Overview of the Research
(1:59) - Variables That Influence Results
(4:03) - When to Limit Caffeine
(6:29) - Interpreting the Research
(8:33) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Leah Higl and Aidan Muir, discuss the impact of meal timing on fat loss. They explore both the theoretical and practical aspects involved and provide their overall recommendations.
(0:00) - Introduction
(1:05) - Insulin
(2:06) - Breakfast vs No Breakfast
(5:58) - Differences in the Thermic Effect of Food Across the Day
(7:41) - Small Frequent Meals & Metabolism
(9:19) - Intermittent Fasting
(11:48) - Protein Distribution & Itβs Impact on Muscle vs Fat Ratio
(13:58) - Outcomes of Different Meal Timing
(16:02) - Downsides of Large Eating Windows
(17:21) - Why Does the Research Look So Mixed?
(20:43) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir and Leah Higl discuss answer the listeners most common questions.
(0:00) - Introduction
(0:41) - Is There Any Difference in Effect for Carb Loading an Athlete With Insulin Resistant PCOS?
(2:41) - Is Eating High Volumes of Soy or Tofu Bad for You?
(Put plant strong podcast in show notes)
5:25 - image
(5:59) - Did Either of You Have Any Weird Nutritional Habits When Starting Out?
(11:52) - What Are Common Mistakes You See People Making When Trying to Eat Healthier?
(15:21) - Do You Recommend Magnesium Before Bed to Help With Sleep?
(19:05) - How Do You Increase Testosterone Naturally in Men?
(22:10) - Does Eating Breakfast Help With Weight Loss?
(25:23) - Outro
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Leah Higl and Aidan Muir discuss whether having antioxidants around training can have a negative impact on performance and adaptations.
While antioxidants are generally considered beneficial for reducing oxidative stress and inflammation, there are theoretical reasons why they could have downsides for training adaptations. They explore the current research on this topic, as well as the known benefits.
(0:00) - Introduction
(2:54) - Delayed Onset Mucle Soreness (DOMS)
(4:28) - Endurance Benefits
(6:30) - Do Antioxidants Blunt Endurance Training Adaptations?
(9:48) Antioxidants & Hypertrophy
(16:11) - Our Thoughts
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians Leah & Aidan discuss whether blood glucose monitors can improve athletic performance. They dive into what a continuous glucose monitor (CGM)actually is, and the potential pros and cons this can have as well as their nuanced view on the topic.
(0:00) - Introduction
(2:38) - Potential Benefits of CGMs
(4:42) - Potential Downsides of CGMs
(10:20) - Nuanced Perspective & Practical Advice
(15:26) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
In this episode, Sports Dietitians Aidan and Leah discuss whether coffee actually dehydrates you. They explain that caffeine is a diuretic, meaning it increases urine production, but does that necessarily mean it leads to dehydration?
(0:00) - Introduction
(1:08) - The Research
(3:11) - Outcomes from Habitual vs Non Habitual Coffee Drinkers
(5:23) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss whether probiotics can be beneficial for athletic performance. They explore various angles, including the impact of probiotics on the gut microbiome of endurance athletes, the reduction of illness and missed training days, improvement in gut symptoms, and potential effects on recovery and inflammation.
(0:00) - Introduction
(1:09) - Immune Function
(5:06) - Gut Health
(6:22) - Recovery & Inflammation
(7:52) - Strength & Endurance
(8:57) - Practical Recommendations
(14:03) - Outro & Mailing List
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Aidan Muir & Leah Higl, discuss strategies for managing cholesterol levels through nutrition and offer practical recommendations for implementing these.
(0:00) - Introduction
(1:31) - Plant Sterols
(4:34) - Weight Management
(5:15) - Mediterranean Diet
(6:16) - The Role of Saturated Fats
(9:32) - Poly and Monounsaturated Fats
(11:31) - Dietary Cholesterol
(13:23) - Soluble Fibre
(15:07) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
This bonus episode features the launch of the new podcast 'Insights with Ideal Nutrition' hosted by Hanah Mills.
In this episode, Hanah Interviews Sports Dietitian and founder of Ideal Nutrition, Aidan Muir, on his insight in understanding energy requirements.
They discuss how to calculate calorie requirements, the importance of understanding calories in versus calories out, different factors that contribute to energy expenditure, and address certain aspects such as metabolic adaptation and the impact of hormones.
(0:00) - Introduction
(1:55) - Defining Calories
(4:18) - What Makes up Your Metabolism
(6:29) - Changes in Calorie Requirements
(10:49) - Calorie Intake and Macronutrients
(16:54) - Calculating Energy Requirements for a Surplus or Deficit
(20:33) - Metabolic Adaptation
(30:46) - The Influence of Hormones on Metabolism
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Sports Dietitians, Leah and Aidan, discuss intermittent fasting and its effects on building muscle. They break down the science, including some more recent research, and provide practical recommendations on the topic.
(0:00) - Introduction
(1:00)- Protein Distribution and Muscle Growth
(4:49) - Is There an Upper Limit on Post Workout Protein Intake for MPS?
(10:43) - The Research on Fasting & Muscle Growth / Retention
(14:33) - Practical Challenges & Recommendations
(17:47) - Summary & Our Thoughts
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Aidan and Leah discuss common dietary deficiencies in athletes and how to address them. The importance of testing and monitoring these nutrient levels is emphasised, as well as the potential impact on athletic performance.
Time Stamps
(0:00)- Introduction
(1:24) - Iron
(6:20) - Vitamin D
(13:20) - Omega-3
(20:14) - Magnesium
(22:35) - B12
(24:42) - Summary
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan & Leah discuss their thoughts on the hugely popular Netflix documentary, You Are What You Eat. The cover the study, its findings and what we can take away from it for our own lives & nutrition approach.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss sugar alcohols including their pros, cons and, things to be aware of.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss the research behind aswaghanda and if it is beneficial for muscle growth. The answer might surprise you!
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss the Blue Zone Theory including the book & documentery. They explore the science behind longevity & what really matters for living a long healthy life.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss the myths & misconceptions around creatine monohydrate
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss the many ways you can make fat loss easier!
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah discuss ways to improve calcium intake without having to rely on dairy.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians, Aidan and Leah breakdown what to look for in a protein powder.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan and Leah discuss their top underrated tips for IBS management. The great thing about these 8 tips, is that you don't need to make any changes to WHAT you eat! With a lot of IBS management strategies being based on a food-restriction only approach, it can be refreshing to hear some other options.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
Summary In this episode, Aidan & Leah discuss the question of whether vitamin K2 supplementation is necessary alongside vitamin D. They explore the theory behind the relationship between these two vitamins and their impact on calcium absorption and deposition. The hosts review research on vitamin D and vitamin K supplementation separately and together, focusing on their effects on cardiovascular health and bone mineral density. Chapters (0:00) - Introduction (1:03) - Theory behind Vitamin D and Vitamin K2 (2:24) - Research on Vitamin D Supplementation (4:14) - Research on Vitamin K Supplementation (5:11) - Synergy between Vitamin D and Vitamin K for Bone Health (6:01) - Vitamin K2 Enhancing the Effectiveness of Vitamin D (6:29) - Synergy between Vitamin D and Vitamin K for Heart Health (8:42) - Summary of Findings (9:40) - Additional Considerations (11:45) - Conclusion WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan and Leah discuss the differences between diet breaks and refeeds/cheat meals and days as well as the pros and cons of each. They also explore the current evidence on this topic.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan and Leah are back for another Q&A!
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan and Leah chat about interesting experiences they have had with clients over their years of practicing as dietitians.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, Aidan interviews Leah to learn more about the management of congenital sucrase isomaltase deficiency (CSID). Leah shares her tips, tricks and usual strategies when working with CSID clients.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health
In this episode, sports dietitians Aidan & Leah discuss electrolytes and sports performance including intra-training electrolytes, replenishing electrolytes are training as well as electrolytes in the context of cramps & hyponeutremia.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health
In this episode, sports dietitians Aidan & Leah discuss L-carnitine supplementation for fat loss.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
In this episode, dietitians Aidan & Leah continue to discuss nutrition for ADHD including the impacts of food colours and sugar.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
In this episode, dietitians Aidan & Leah chat about nutrition for ADHD including specific nutrients of interest, logistical challenges of managing one's diets & some possible solution as well as elimination diets for ADHD.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
Sports dietitians, Aidan & Leah discuss why they don't use macro ratios with their clients PLUS better methods of deciding on suitable macronutrient targets for your goals
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
In this episode, dietitians, Aidan & Leah discuss nutrition interventions for tendon issues such as tendinopathy. The cover the 2022 systematic review titled, "The impact of nutrition on tendon health and tendinopathy: A systematic review", as well as their personal and professional experiences working with athletes.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
In this episode, dietitians, Aidan & Leah discuss lactose intolerance including the mechanisms, lactose contents in different foods & how to manage lactose intolerance and improve tolerance over time.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wenham @josh_does_health
Rosalie Orr @the.performance.dietitian
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Nutrition for shift work can be a little bit of a minefield to navigate. Dietitians Aidan and Leah discuss strategies for those who aren't working a regular 9 to 5.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Sports dietitians, Aidan & Leah answer the question, can you gain muscle & lose fat at the same time? They discuss what is possible vs what is optimal and go over the current body of research.Β
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Sports dietitians, Aidan & Leah discuss underfueling in sports & the concept of relative energy deficiency (RED-S).Β
WEBSITE: https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
In this episode, Aidan & Leah discuss things to consider from a nutrition perspective if you are feeling fatigued including iron, B12, vitamin D, low energy availability, and more.Β
WEBSITE: https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Sports dietitians, Aidan and Leah discuss the effects of a low-carb diet on resistance training and muscle growth.Β
WEBSITE: https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
In this episode, dietitians, Aidan and Leah discuss the many roles of vitamin D including bone health, mental health, and many more. They also cover how to get it and the role of supplementation.Β
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Intuitive eating is defined as eating based on trusting your body to make choices in relation to the foods you eat and also the amounts you eat. It involves ignoring diet culture or rules and listening fully to your body.Β Dietitians, Aidan & Leah discuss the roles of intuitive eating and their thoughts.Β
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
The Mediterranean Diet has been proposed to be beneficial for many aspects of health including reducing chronic disease risk, assisting with inflammatory conditions, and improving mental health outcomes. Dietitians Aidan & Leah discuss what this diet is and the evidence behind it.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
In this episode, Aidan and Leah discuss the evidence surrounding probiotics.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
In this episode, Aidan and Leah discuss the alkaline diet including what it is, claims made by proponents of the diet, and the current evidence.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Following on from the previous two week's episodes, Aidan and Leah further discuss nutrition for fat loss to tie up this 3 part podcast series.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Following on from last week's episode, Aidan and Leah further discuss nutrition for fat loss including why people often report low-calorie diets not working, protein requirements, and low-carb versus low-fat diets.
WEBSITE:Β https://www.idealnutrition.com.au/ PODCAST:Β https://www.idealnutrition.com.au/podcast/ INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
In this episode, Aidan & Leah discuss the fundamental principles of fat loss including calories in VS calories out, working out your calorie needs, how much of a deficit you should aim for, and the concept of "starvation mode".
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Diet significantly affects the health and composition of the gut microbiome. Recently, there has been a lot of talk about high-protein diets and their impact on gut health. Specifically, high-protein diets may negatively impact gut health. Although, it seems that there are several dietary strategies you can use to protect your gut health if you do have a high-protein diet. Dietitians, Aidan & Leah discuss the research on this topic and what you can do to protect your gut health with a higher protein intake.
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians π Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance
Aidan and Leah discuss evidence-based nutrition tips for getting longer, higher-quality sleep!
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
In this episode, Aidan and Leah answer listener questions including thoughts on set point theory, salt for pre-training and B12 for vegans.
WEBSITE:Β https://www.idealnutrition.com.au/
PODCAST:Β https://www.idealnutrition.com.au/podcast/
INSTAGRAM:Β https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Bloating is a very common problem. So in this episode, Aidan and Leah discuss effective nutrition strategies to manage bloating.
The glycemic index is a measure of how quickly a food causes our blood sugar levels to rise but is it something we actually need to worry about?Β
Aidan & Leah discuss nutrition strategies for reducing blood pressure. From managing sodium and potassium intake to weight management.
Food chemicals can play a role in a lot of conditions. Avoiding or limiting certain food chemicals could dramatically improve symptoms in some cases. In other cases, it might just be a frustrating and complex process undertaken for no reason. Dietitians, Aidan & Leah discuss the RPAH elimination diet and how to use it.
Have you ever been told to have casein or another form of slow-release protein before bed? Aidan & Leah break down this "bro" science recommendation and let you know if it is worth doing.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Sports dietitians Aidan & Leah discuss when nutrient timing matters and when it doesn't. From protein and training nutrition to boosting your metabolism.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Sports dietitians Aidan & Leah discuss the hype around Turkesterone for muscle building. Is it worth your money?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Should you cut before you bulk? Sports dietitians, Aidan & Leah discuss how to plan cutting and bulking phases for the best body composition outcomes and whether it matters what order you do things in.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Should you cut before you bulk? Sports dietitians, Aidan & Leah discuss how to plan cutting and bulking phases for the best body composition outcomes and whether it matters what order you do things in.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Sports dietitians Aidan & Leah talk about all things beetroot juice for sports performance.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Sports dietitians Aidan & Leah talk about all things beetroot juice for sports performance.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Obesity levels in Australia have risen rapidly since the dietary guidelines were released, but does this actually have anything to do with the guidelines themselves?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Obesity levels in Australia have risen rapidly since the dietary guidelines were released, but does this actually have anything to do with the guidelines themselves?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
In this episode, dietitians, Aidan & Leah discuss the many things to consider for long-term bone health in relation to nutrition.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Dieting is a contact sport, whilst not inherently bad, it does come with risks. For those who do want to diet, here are some other tips to safeguard your relationship with food.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Dieting is a contact sport, whilst not inherently bad, it does come with risks. For those who do want to diet, here are some other tips to safeguard your relationship with food.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
In strength sports, there is a lot of short-term thinking, mostly in regards to the 8-12 weeks before a competition. But what happens the rest of the time that isn't comp prep? How do you plan for long-term body composition changes?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Nutrition can be a bit of a minefield of misinformation. So Dietitians, Aidan & Leah, discuss the top 8 things they wish people knew about nutrition.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
When trying for a calorie deficit, there are likely going to be times when you overshoot your target. So what do you do in these circumstances? Aidan & Leah discuss the options you would have and the pros and cons of each.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
@aidan_the_dietitian
@lift_dietetics
@plantstrong_dietitian
@hanahmills
Performance nutrition around the menstrual cycle is becoming a more popular discussion amongst dietitians, coaches, and athletes. But can we provide general recommendations around the menstrual cycle with the current data we have?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/pod...
INSTAGRAM: https://www.instagram.com/idealnutrit...
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Performance nutrition around the menstrual cycle is becoming a more popular discussion amongst dietitians, coaches, and athletes. But can we provide general recommendations around the menstrual cycle with the current data we have?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
The vertical diet was created by Stan Efferding. It claims to optimize gut health, body composition, and performance. Sports dietitians, Aidan & Leah discuss the pros and cons of this diet.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Generally, there is a lot of unwarranted fear-mongering around gluten and most people do not need to exclude or limit it in their diet. But there are actually quite a few reasons why you may feel better after ditching gluten and wheat products.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
In this episode, Aidan & Leah explore whether hormones can interfere with weight loss efforts. From thyroid hormones and cortisol to appetite-regulating hormones, what impact do hormones have on preventing weight loss? Is it more complex, than calories in versus calories out, or is this stuff already factored in?
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
There are a lot of proponents of intermittent fasting that claim all sorts of health and weight management benefits. In this episode, Aidan & Leah explore the research around fasting and where it may be useful.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Multivitamins can absolutely be a great tool in certain circumstances where there are a lot of gaps in someone's nutritional intake, but when should you use them? Dietitians, Aidan & Leah discuss the pros and cons of taking a multivitamin.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
In this episode of The Ideal Nutrition podcast, sports dietitians, Aidan & Leah talk through the evidence behind BCAA & EAA supplements and if they are worth your money.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Most of us do not have enough resistant starch in our diet. Dietitians Leah Higl & Aidan Muir discuss why you should potentially be eating more of it and where to get it.
WEBSITE: https://www.idealnutrition.com.au/
PODCAST: https://www.idealnutrition.com.au/podcast/
INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en
Our dietitians π
Aidan Muir @aidan_the_dietitian
Leah Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
So many people attribute a heavier body weight in later life to a slowing metabolism. But does your metabolism actually slow as you age and if so, how much control do we have over it?
In this episode of The Ideal Nutrition podcast, Aidan and Leah discuss diet breaks. What they are, why they can be useful and how to put them into practice.
Back for their third Q&A podcast so far, dietitians, Aidan & Leah discuss vegan collagen supplements, creatine, insulin resistance, and how to speed up your metabolism!
Comp day nutrition is a bit different from normal nutrition. This episode covers what to focus on so that you can give yourself the best opportunity to have a good meet.
In this episode, Aidan and Leah talk about protein and what needs to be prioritised when it comes to muscle growth and retention. There are a lot of aspects of protein that matter, but this discussion puts context around how much each detail matters, and the order of priorities.Β
There are a lot of reasons why it makes sense to limit your sugar intake to a certain degree. But in this podcast, Aidan and Leah go through the research on sugar and health in general. Context is super important, so it makes sense to look at this topic both in isolation where sugar is the main variable adjusted in research, as well as from a practical perspective in terms of what happens in the real world.
There are a lot of proposed ways to identify food intolerance and it can get quite confusing. Some methods are far more accurate than others. This episode covers these approaches and which ones are the best approach for your situation.
Soy is one of those areas of nutrition where it seems like a lot of people either consider it to be terrible for health and wellbeing, or really good. In this podcast, Aidan is mostly interviewing Leah since she is the expert on the topic. They cover commonly discussed areas and add context around how much is likely to be beneficial for overall health while minimising downsides.
Pre-workout supplements have the fitness industry divided. At one extreme, you have the dry scooping, pre-workout enthusiasts and on the other hand, you have the "coffee is my pre-workout" people. So are pre-workot supplements worth it? Sports Dietitians, Aidan Muir & Leah Higl break it all down in episode 42 of The Ideal Nutrition Podcast.
How do you know how large your calorie deficit should be for fat loss? The good thing is that there are heaps of options. Leah and Aidan discuss the pros and cons of different sized deficits and when you should choose more aggressive or conservative approaches.
Too small of a calorie surplus means you just gain muscle and strength slower than you potentially could. Too large of a calorie surplus means you gain significantly more body fat without a proportional gain in muscle. This would mean you would either just gain more fat than desirable, or have to cut your muscle gain phase shorter. The sweet spot is somewhere in the middle where you are minimising fat gain, while gaining muscle at an efficient rate.Β
Nutrition clearly plays a role in injury recovery. There are a lot of factors to consider though. In this episode, Aidan and Leah cover the most important of these factors and areas to focus on.
Plateaus often occur during a fat loss phase, due to a variety of reasons. In this episode, Aidan and Leah go through why they occur and how to address them.
Tart cherry juice is a bit of a niche supplement. But it can be helpful for those who have interest and spare money to consider it. It is super high in antioxidants and has a few benefits ranging from reduced soreness to better sleep.
Artificial sweeteners are a bit of a controversial area. Some people consider them to be an easy way to reduce sugar and calorie intake with minimal downside. Others consider them to be worse for your health than sugar. In this episode, Leah and Aidan go through the evidence on the topic.
Beta-alanine is a supplement that can help improve exercise performance in intense exercise that is anywhere from 1-10 minutes. The research shows a 3-4% improvement on average for intense exercise in this range if taken for a sufficient amount of time. But there is reason to believe that the research commonly utilises sub-optimal protocols, so you can potentially get even more benefit than this.
In this portion of the topic, Leah and Aidan go through some major studies that highlight why it is worth keeping an open mind with diabetes management. A wide variety of options have been shown to be effective for the management of the condition. Some of the options discussed include very low-calorie diets, keto and a more broad/flexible approach. The reason these options can all work is that the overall principles involved in the management of Type 2 Diabetes can be achieved in a wide variety of ways.Β
Aidan and Leah explore options for managing type 2 diabetes. This is a 2 part topic where in this first half they discuss: - What the goals of management are
-
How it is normally managed
-
What diabetes remission is, how to achieve it and whether it is something to aim for
Hypothalamic amenorrhea is an underestimated condition that can be caused by low-calorie intake, high training loads or stress. Usually, it is not just one of those factors, but a combination. Fortunately, over the last few years, awareness of the downsides of this condition have been more publicly spoken about, but it is still a topic that would benefit from more awareness. Aidan and Leah discuss what it is and how to address it.Β
Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more.Β
Tyler and Aidan discuss vitamin C and the applications it has for things such as immune function and exercise performance. They also go through potential dosing protocols that could lead to results that are more effective than what is commonly seen in the research.Β
Aidan is joined by a new co-host, Tyler Brooks, for this episode on caffeine and performance. This episode covers how to get the most out of caffeine as an athlete.
Fat burning is often advertised as if it is similar to fat loss. And while there is a bit of overlap, they are actually pretty separate concepts. And this actually makes a lot of difference in practice when it comes to determining how you want to go about a fat loss protocol.Β
A lot of people suggest limits like "the body can only absorb 20-30g of protein in a single sitting and anything beyond that is wasted." Often these limits are based on acute measurements of muscle protein synthesis, but even in that research, it is a little bit more nuanced than a set limit. Aidan and Leah discuss this topic a little bit more broadly and highlight what you need to focus on if your goal is to build muscle.
The non-diet approach and HAES are approaches that take a weight-neutral view of health and health improvement. A weight-centric approach involves a focus on weight, including weight loss. Both options have a lot of valid points and there are good aspects of each. Aidan and Leah discuss their thoughts on the topic and touch on these aspects as well as sharing their own approaches.Β
PCOS is a condition that affects roughly 12-18% of women of reproductive age, although it is hard to tell exactly since a lot of people go undiagnosed. Nutrition can play a significant role in managing the symptoms of PCOS. In this podcast, Leah and Aidan discuss options that can help, while also highlighting what things are worth prioritising and what options are not.Β
Reverse dieting is the concept of slowly increasing calories after a diet, for example, adding 50-100kcal per week until maintenance (or higher if desired) calories are reached. Often it is used in a bid to increase metabolism, as well as transition out of a deficit in a controlled way. Leah and Aidan discuss the pros and cons of reverse dieting and compare how effective it is with other options such as increasing your calories straight to maintenance, or higher if that is the goal.
Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how t ogo about optimising your diet for performance if you are following a plant based diet.
There are a variety of ways to track changes in body composition. This episode covers the benefits and downsides of tracking body weight, waist circumference, skinfolds, DEXA, bioimpedance and other options when trying to gain muscle or lose fat.
Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice.Β
Aidan and Leah share thoughts on evidence-based supplements that can help performance. This episode covers creatine, protein powder, caffeine, citrulline malate, sodium bicarbonate, collagen and omega 3.Β Β
In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating.
If done well, an acute weight cut can provide an advantage in weight class sports. A lot of the people do them poorly though. In this episode, Aidan and Leah go through the most effective ways to do an acute weight cut and other things to consider.
Volume eating is a great tool for the majority of people who want to get leaner while experiencing less hunger. It can make the process significantly easier. But there are also some drawbacks to it under specific circumstances.
Creatine is probably the most well-studied supplement and it consistently improves athletic performance and cognitive function. This episode covers pretty much everything you need to know about it and how to get the most benefits from it.
Aidan and Leah discuss metabolic adaptation, what it is, how it affects weight loss/gain, how relevant it is and how to offset it if necessary.
Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol.
This episode covers constipation specific advice beyond the standard advice. Fibre, fluid and exercise can help in a lot of cases, but what if that does not solve the problem? There are more specific strategies that can be complete game-changers for some people.
Collagen supplementation shows promise for helping speed up recovery from a lot of injuries. The research looks mixed, but when accounting for a few variables it looks surprising positive. It is early on though and there is not a lot of research yet still, so opinions can change over time. In this podcast, Aidan goes through his current interpretation of the research and why he thinks collagen supplementation can be beneficial.Β
Since the low-FODMAP diet does not work for everybody with IBS, this is a list of strategies that can be used as effective alternatives. From another perspective, they could also be used alongside a FODMAP approach as additional strategies to improve management and reduce symptoms.
Flexible dieting can be an incredible tool to make it easier to gain muscle and/or lose fat. It can dramatically reduce the restriction felt while trying to get great results, while also making it easier to make progress in a variety of contexts. But there are several downsides that are worth being aware of as well. Flexible dieting is great, but it is not the best approach for everybody.
The low-FODMAP diet has a 50-86% success rate for significantly reducing symptoms. This episode discusses how to implement the low-FODMAP diet and certain aspects that are worth being aware of.
Aidan and Leah share 8 pieces of underrated nutrition advice that could be helpful for almost anybody.
Leah and Aidan discuss why they got started in nutrition, their journey and why they do what they do.Β
Have you ever gotten a cramp and wondered if there is anything you could have done to prevent it? Or resolve it once it has started to happen? This episode goes through some strategies for cramp prevention as well as some tips for what could be useful once they have started to occur.Β
Low-calorie diets and fast rates of weight loss get a pretty bad wrap. And justifiably so under a lot of situations. In this episode, it is touched on how nuanced of a topic it is though. Some situations might actually benefit from aggressive dieting. It might not always be a bad idea.
There are some super easy wins when it comes to nutrition that a lot of strength athletes are not already doing. Implementing these easy changes can make a huge difference in your rate of progression.
Nailing your nutrition pre-workout, intra-workout and post-workout can improve your performance while also getting the recovery process kickstarted as soon as possible. This episode breaks down which aspects of peri-workout nutrition make a difference and what you would benefit from focusing on.