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. (0:00) - Intro (0:29) - What Is Amenorrhea (HA)? (2:24) Negative ...
Jan 20, 2022•27 min•Ep. 31
Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more. (0:00) - Intro (0:18) "What Do You Eat on a One Week Diet Break? Whatever You Want or Should It Be at Maintenance?" (2:16) - "Is Getting Below 8% Body Fat for Males Detrimental?" (4:00) - "When Trying to Hit Fibre Targets, Does It Matter What Type of Fibre?' (4:58) - "How Long Does It Take To See Muscle Growth for Beginners Intermediate ...
Jan 13, 2022•25 min•Ep. 30
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. (0:00) - Intro (3:14) - Vitamin C & The Flu (7:35) - RDI, Upper Limit & Dosage for Therapeudic Effects (17:07) - Vitamin C & Cancer (20:38) - Vitamin C, Exercise & Muscle Growth Adaptation (26:48) - Considerations When...
Jan 06, 2022•30 min•Ep. 29
Tyler and Aidan discuss the ins and outs of keto, covering a broad range of topics. (0:00) - Intro (0:47) - What Is Keto/Ketosis (7:15) - Macro Ratio of the Ketogenic Diet (9:05) - Keto & Weight Loss (17:21) - Common Misconceptions (21:28) - Impact on Blood Lipids & Cholesterol (25:36) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Mu...
Dec 30, 2021•26 min•Ep. 28
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. (0:00) - Intro (0:41) - How Caffeine Works (4:11) - Optimal Dosage (6:16) - Consistency of Caffeine in Products (11:02) - Strategies With Caffeine Dosing (13:24) - Timing Before Exercise (15:47) - Half Life & Condiderations (19:02) - Other Potential Downsides (20:17) - Caffeine & Weight Loss (24:57) - Ashwaghanda & Caffei...
Dec 23, 2021•28 min•Ep. 27
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.
Dec 16, 2021•11 min•Ep. 26
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. (0:00) - Intro (0:45) - Absorbed vs Used for Muscle Building (5:51) - How...
Dec 09, 2021•18 min•Ep. 25
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. (0:00) - Intro (0:50) - What Is the Non-Diet Approach & HAES? (1:43) - Positives to This Approach (7:26) - Weigh...
Dec 02, 2021•37 min•Ep. 24
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. (0:00) - Intro (0:21) - Prevalance & Symptoms (4:14) - Management Through General Dietary Intake (5:09) - Weight Management ...
Nov 25, 2021•27 min•Ep. 23
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. (0:00) - Int...
Nov 19, 2021•18 min•Ep. 22
Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how to go about optimising your diet for performance if you are following a plant based diet. (0:00) - Intro (0:44) - Protein Intake (5:12) - Building Muscle in a Calorie Deficit (9:12) - High Intakes of Soy (12:37) - Being in a Calorie Surplus (15:18) - High Intakes of Fibre (19:16) - Vitamin B12 (21:26) - Iron (22:48) - Zinc & Vitamin D (23:33) - Vegan vs Plant-B...
Nov 11, 2021•25 min•Ep. 21
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. (0:00) - Intro (0:43) - Scale Weight (7:00) - Waist Circumference (8:39) - DEXA (11:21) - Skinfolds (15:15) - BIA (19:52) - Outro
Nov 04, 2021•21 min•Ep. 20
Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice. (0:00) - Intro (0:23) - Beta-alanine (3:54) - Vitamin D (6:37) - Iron (8:52) - Probiotics (11:55) - Pre-Workout (14:31) - Glycerol (20:06) - Beetroot Juice (23:16) - Outro
Oct 29, 2021•24 min•Ep. 19
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. (0:00) - Introduction (0:46) - Creatine (3:22) - Protein Powder (4:52) - Caffeine (9:05) - Citrulline Malate (12:54) - Sodium Bicarb (17:23) - Collagen (19:41) - Omega-3 (22:58) - Outro
Oct 29, 2021•23 min•Ep. 18
In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating. (0:00) - Introduction (4:05) - What is Binge Eating? (6:32) - What Can Make It Worse? (11:20) - Steps for overcoming It (21:14) - Should You See a Psycologist? (24:33) - Journaling (25:56) - Body Neutrality (28:45) - Outro
Oct 21, 2021•29 min•Ep. 17
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. (0:00) - Introduction (0:10) - Acute vs Chronic Weight Loss (1:31) - Who Should Do It & How Much to Cut (8:40) - Nutrition for Acute Weight Loss (12:07) - Induced Sweating (14:35) - Protocol Example (19:00) - Strategies for Constipation (20:23) - ...
Oct 14, 2021•28 min•Ep. 16
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. (0:00) - Introduction (0:19) - What is Volume Eating? (1:03) - Benefits (4:41) - Downsides (7:27) - Appetite (11:06) - Whole Foods, Plant-Based, No Oil (14:20) - Is Volume Eating Relevant for Everyone? (15:14) - Outro...
Oct 07, 2021•16 min•Ep. 15
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. (0:00) - Intro (0:20) - What Is Creatine & How Does It Work? (2:41) - Performance Benefits (3:42) - Muscle Growth (4:54) - Should Endurance Athletes Use It? (6:19) - Do You Need to Supplement It? (9:04) - Other Benefits of Creatine (13:02) - Type & Dosa...
Sep 30, 2021•28 min•Ep. 14
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. (0:00) - Introduction (0:22) - What is 'Metabolic Adaptation'? (1:18) - Starvation Mode (5:20) - Components of Energy Expenditure (9:45) - How Does You Diet Impact Total Daily Energy Expenditure? (12:55) - Two Year Metabolic Adaptation Study (17:38) - Diet Breaks (22:08) - Metabolic Adaptations From a Calorie Surplus (23:03) - Outro...
Sep 24, 2021•23 min•Ep. 13
Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol. (0:00) - Introduction (0:43) - What Is the Impact of Alcohol on Body Composition & Strength? (6:50) - Thoughts on Mixing Creatine With Protein Shakes? (8:32) - Do You Recommend Multivitamins to Fill the Gaps? (12:44) - If You Train Multiple Times per Day. What’s the Fastest Way to Replenish Glycogen Stores? (16:47) - Is Inositol Beneficial for PCOS? (17:36) - Do All Types of Carb...
Sep 17, 2021•26 min•Ep. 12
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. (0:00) - Introduction (1:21) - What to Start With (4:00) - Kiwi Fruit (5:25) - Linseed / Flaxseed (6:35) - Metamucil / Psyllium Husk (8:52) - Magnesium Citrate (9:37) - Stool Softeners (13:02) - FODMAPS (14:10) - Fibre (16:15) - Exercise...
Sep 09, 2021•18 min•Ep. 11
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. (0:00) - Introduction (0:42) - Aidan's Interest in Collagen Research...
Sep 02, 2021•26 min•Ep. 10
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. (0:00): Introduction (0:59) - First Thing to Look At (3:31) - High Fibre Intake (5:00) - Impact of Stress & Mood (7:14) - Cognitive Behavioural Therapy & Gut directed Hypnotherapy (10:24) - Gut Health (14:37) ...
Aug 27, 2021•31 min•Ep. 9
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. (0:00) - Introduction (0:39) - What is 'Flexible Dieting'? (7:28) - Why Does It Work? (9:10) - Fat Intake (1...
Aug 19, 2021•29 min•Ep. 8
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. (0:00) - Introduction (1:03) - Success with Constipation vs Diarrhoea (1:45) - What are FODMAPS? (2:29) - Mechanisms & Symptoms (4:40) - Phase 1: Elimination (7:31) - Phase 2: Reintroduction (10:37) - Phase 3: Personalization (12:00) - Other Considerations (16:43) - Potential Downsides (20:10) - Shoul...
Aug 13, 2021•25 min•Ep. 7
Aidan and Leah share 8 pieces of underrated nutrition advice that could be helpful for almost anybody. (0:00) - Introduction (1:20) - Sugar & Body Composition (3:53) - Meal Planning (7:04) - Vitamin D (8:49) - Eat More Plants (12:38) - Matching Cutlery With Goals (13:52) - Mindful Eating (18:12) - Hedonic Staircase Principle (21:24) - Food First Approach
Aug 06, 2021•25 min
Leah and Aidan discuss why they got started in nutrition, their journey and why they do what they do. (0:00) - Introduction (0:43) - Why We Got Into Dietietics (7:00) - Education (9:49) - Post University (19:20) - General Interests (22:18) - Current Plans
Jul 29, 2021•24 min•Ep. 5
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. (0:00) - Introduction (0:33) - Two Main Theories (1:56) - Dehydration-Electrolyte Imabalance (5:40) - Neuromuscular Fatigue (7:28) - Strategies to Avoid/Prevent Cramps (9:44) - Pickle Juice & HOTSHOT (15:08) - H...
Jul 22, 2021•26 min•Ep. 4
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. (0:00) - Why Is This Relevant? (3:39)- What Defines 'Aggressive Dieting'? (4:45) - Who Shouldn't Do It? (10:47) - Benefits (14:50) - Aggressive Dietiting on Diabetes (18:34) - Considerations (24:17) - Summary...
Jul 16, 2021•25 min•Ep. 3
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. (0:00) - Introduction (0:22) - Not Reaching Protein Targets Every Day (4:38) - How People Approach Their Weight Changes (9:45) - Planning Weight Gain / Loss Phases (13:07) - Not Going Into Sessions Well Fuelled (13:51) - Caffeine and Late Sessions (15:27) - Missing Basics (16:30) - Thoughts on Weig...
Jul 16, 2021•20 min•Ep. 2
