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? (0:00) - Introduction (0.36) - The Importance of Long Term Planning & Common Pitfalls (4:00) - Balancing Bulking, Cutting, and Maintenance with Competition Prep (8:42) - Approach for Strength Athletes (13:15) - Pre-Competition Strategy (14:38) - Utilizing DEXA Sc...
Aug 18, 2022•21 min•Ep. 61
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. (0:00) - Introduction (0:42) - Energy Balance & Macros (1:48) - Context of Overall Intake & Health (3:27) - Rate of Weight Loss & Weight Gain (6:47) - Metabolism Isn't Static (8:53) - Perfection vs Consistency (10:26) - Tracking Calories Is Hard (13:17) - Media Headlines & Studies (15:24) - Reduced Gut Symptoms vs Improved Gut H...
Aug 11, 2022•18 min•Ep. 60
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. (0:00) - Introduction (1:30) - Approach 1 - Do Nothing (4:12) - Approach 2 - Eat Less the Next Day (6:16) - Approach 3 - Spread the Deficit Out (7:29) - Summary & Ideal Approach for You WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com...
Aug 05, 2022•10 min•Ep. 59
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills...
Jul 29, 2022•32 min•Ep. 58
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. (1:01) - What Is the Vertical Diet? (5:08) - Criticisms (9:53) - Benefits & Positive Aspects (12:46) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aida...
Jul 21, 2022•16 min•Ep. 57
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. (0:00) - Introduction (2:06) - Coeliac & Wheat Allergies (4:13) - Fructans & IBS (6:00) - Non-Coeliac Gluten Sensitivity (8:52) - Diet Quality & Placebo Effect (11:06) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www....
Jul 14, 2022•13 min•Ep. 56
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? (0:00) - Introduction (1:42) - Thyroid Hormones (3:27) - Insulin (7:52) - Cortisol (12:18) - Satiety & Hunger Hormones (Leptin & Ghrelin) (16:28) - Oestrogen (17:30) - Hormo...
Jul 07, 2022•22 min•Ep. 55
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. (0:00) - Introduction (0:50) - What is Intermittent Fasting? (1:34) - Weight Loss (4:20) - Muscle Growth (6:56) - IBS (13:30) - Cancer Risk (17:55) - Longevity (23:00) - Practical Takeaway & Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.co...
Jun 30, 2022•24 min•Ep. 54
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. (0:00) - Introduction (0:30) - Pros & Situations Where They Could Be Beneficial (4:08) - Cons of Taking Multivitamins (7:26) - The Research on Mortality Risk (11:19) - Individual Supplementation vs Multivitamins (12:45) - Practical Takeaway & Summa...
Jun 23, 2022•14 min•Ep. 53
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. (0:00) - Introduction (0:44) - What Are They? (2:00) - Proposed Benefits (3:11) - Efficacy in Research (7:13) - When You Might Want to Include Them (9:14) - Summary / Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__...
Jun 16, 2022•10 min•Ep. 52
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. (0:00) - Introduction (1:10) - Sources & Optimal Intake (2:12) - Health Benefits (8:03) - Practical Reccomendations for Increasing Intake (10:55) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our diet...
Jun 09, 2022•12 min•Ep. 51
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? (0:00) - Introduction (0:30) - Total Daily Energy Expenditure Breakdown (1:46) - Metabolism & Aging (8:56) - Menopause & Metabolism (11:00) - Testing Resting Metabolic Rate in Practice (13:20) - Life Changes & Practical Takeaway (17:50) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: http...
Jun 03, 2022•18 min•Ep. 50
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. (0:00) - Introduction (0:42) - What Are Diet Breaks? (2:02) - Hunger Management (6:36) - Reversing Metabolic Adaptation (9:01) - Psychological Benefit (11:27) - Additional Benefit (15:21) - Implementing Diet Breaks WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram...
May 27, 2022•19 min•Ep. 49
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! (0:00) - Introduction (0:28) - Easy ways to increase calories in meals for endurance athletes? (4:12) - How can we increase our metabolism? (9:54) - How accurate are apple watches for tracking calories burned? (13:55) - Are there vegan collagen supplements and are these effective? (15:52) - Is there any actual evidence th...
May 19, 2022•27 min•Ep. 48
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. (0:00) - Introduction (1:13) - General Guidelines (4:29) - Foods to Avoid GI Upsets (7:14) - Caffeine Consumption (11:47) - Hydration Strategies (13:30) - Timing of Food Intake (14:35) - Meal & Snack Suggestions (17:00) - Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ IN...
May 12, 2022•17 min•Ep. 47
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. (0:00) - Introduction (1:28) - Total Protein Intake (4:19) - Protein Distribution (8:36) - Protein Quality (15:50) - Timing & The Anabolic Window (21:53) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST:...
May 05, 2022•23 min•Ep. 46
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. (0:00) - Introduction (1:14) - Sugar & Body Composition (4:25) - Micronutrient Concer...
Apr 28, 2022•23 min•Ep. 45
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. (0:00) - Introduction (1:22) - How Not to Identify Food Intolerances (7:26) - Valid Methods for Identifying Food Intolerances (11:10) - Low FODMAP Diet (14:10) - Food Chemical Intolerances and the RPAH Elimination Diet (18:39) - CSID (21:09) - Other Considerations...
Apr 21, 2022•26 min•Ep. 44
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. (0:00) - Introduction (1:00) - Concerns and Myths (3:10) - Feminising Effects in Men (5:24) - Fertility in Women (9:03...
Apr 14, 2022•20 min•Ep. 43
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. (0:00) - Intro (2:05) - Caffeine (4:00) - Creatine (4:58) - Beta-Alanine (6:42) - Citrulline / Citrulline Malate (8:25) - Ashwagandha (9:19) - L-Theanine...
Apr 07, 2022•15 min•Ep. 42
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. (0:00) - Intro (0:25) - Energy Balance & Calorie Deficits Explained (6:00) - Underreporting Issues (7:23) - The Impact of Medical Conditions (9:05) - Pros and Cons of Larger vs Smaller Calorie Deficits (13:50) - Research on Different ...
Mar 31, 2022•23 min•Ep. 41
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. (0:00) - Intro (0:35) - Benefits of a Calorie ...
Mar 24, 2022•15 min•Ep. 40
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. (0:00) - Intro (0:38) - Calorie Intake (4:20) - Protein Intake (7:01) - Creatine (10:07) - Fish Oil (12:20) - Collagen & Gelatin for Soft Tissue Injuries (15:31) - Vitamin D & Calcium for Bone-Related Injuries (16:20) Vitamin D Outcomes (18:12) - Balanced Diet (19:11) - Approach to Managing Serio...
Mar 17, 2022•22 min•Ep. 39
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. (0:00) - Intro (0:25) - Reasons for Hitting a Fat Loss Plateau (8:09) - Strategies for Overcoming Weight Loss Plateaus (18:20) - 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 Muir @aidan_the_dietitian ...
Mar 10, 2022•19 min•Ep. 38
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. (0:00)- Intro (0:28) - Overview of Tart Cherry Juice (2:09)- Tart Cherry Juice and & Soreness Recovery (4:37) - Tart Cherry Products & Cost Considerations (7:20) - Tart Cherry Juice & Sleep (10:40) - Antioxidants & Training Adaptations (14:22) - Pra...
Mar 03, 2022•18 min•Ep. 37
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. (0:00) - Intro (1:05) - Categories of Non-Nutritive Sweeteners (3:05) - Artificial Sweeteners and Weight Management (8:23) - Artificial Sweeteners and Gut Health (16:19) - Artificial Sweeteners and Cancer (21:2...
Feb 24, 2022•22 min•Ep. 36
Leah and Aidan share their top tips for improving gut health. (0:00) - Intro (0:22) - What Is The Microbiome (1:53) - Tip #1: Fibre (4:36) - Tip #2: Consume >30 Plant Sources Per Week (10:00) - Tip #3: Pre & Probiotics (12:30) - Tip #4: Probiotic Supplements (13:42) - Tip #5: Resistant Starch (16:16) - Tip #6 Moderate Alcohol & Meat Products (17:37) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://...
Feb 10, 2022•19 min•Ep. 35
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. (0:00) - Intro (0:36) - What Is Beta-Alanine & How Does It Work? (2:16) - Who Would Benefit? (5:...
Feb 03, 2022•16 min•Ep. 34
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 ...
Jan 27, 2022•22 min•Ep. 33
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 (0:00) - Intro (0:23) - What Is Type II Diabetes?' (3:03) - Defining Remission (10:57) - Current Standard Model of Care for Management (15:04) - Medicare & Chronic Disease Management Plans (18:20) - Outro & Summary of ...
Jan 27, 2022•19 min•Ep. 32
