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. 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 Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samant...
Mar 16, 2023•14 min
Sports dietitians, Aidan & Leah discuss underfueling in sports & the concept of relative energy deficiency (RED-S). 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 Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance...
Mar 09, 2023•18 min•Ep. 90
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. 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 Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nour...
Mar 02, 2023•15 min
Sports dietitians, Aidan and Leah discuss the effects of a low-carb diet on resistance training and 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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance...
Feb 23, 2023•21 min
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. 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 Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha St...
Feb 16, 2023•20 min
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 Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance...
Feb 09, 2023•24 min
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. Dietitians, Aidan & Leah discuss the roles of intuitive eating and their thoughts. 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...
Feb 03, 2023•19 min
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 👇 Aidan Muir @aidan_the_dietitian Leah Hi...
Jan 26, 2023•17 min•Ep. 84
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance...
Jan 19, 2023•20 min•Ep. 83
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingper...
Jan 12, 2023•19 min•Ep. 82
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperf...
Jan 06, 2023•21 min•Ep. 81
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. (0:00) - Introduction (1:03) - Why Do People Report Low Calories Not Working (7:53) - Protein Intake (12:01) - Low Carbs vs Low Fat (15:26) - The Impact of Hormones (19:16) - Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRA...
Dec 29, 2022•20 min
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". (0:00) - Introduction (0:39) - Calories In vs Calories Out (3:25) - How to Figure Out How Many Calories You Need (7:45) - How Much Below Maintenance Should You Go? (9:48) - Should You Worry About Starvation Mode? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: ht...
Dec 22, 2022•12 min•Ep. 79
Aidan and Leah discuss what lectins are, their presence in various foods, and debunk common myths about lectins' impact on health, from digestion issues to chronic diseases. Special attention is given to understanding the potential benefits and risks associated with high-lectin foods, the truth about lectin-related weight loss claims, and practical strategies for safely incorporating these foods into your diet. (0:00)- Introduction (0:54) - What Are Lectins and Where Are They Found? (2:58) - Tox...
Dec 15, 2022•19 min•Ep. 78
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...
Dec 09, 2022•16 min•Ep. 77
Aidan and Leah discuss evidence-based nutrition tips for getting longer, higher-quality sleep! (0:00) - Introduction (0:59) - Impact of Caffeine (2:20)- Carbohydrate Intake & Timing Before Bed (4:18) - Tart Cherry Juice (6:31) - Optimal Satiety Levels (7:38) - Dietary Quality (9:03) - Supplements for Stress Management & Sleep (12:01) - Magnesium (15:00) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagr...
Dec 02, 2022•16 min•Ep. 76
In this episode, Aidan and Leah answer listener questions including thoughts on set point theory, salt for pre-training and B12 for vegans. (0:00) - Introduction (0:21) - Why is there a huge range in recommendations for B12 for vegans? (2:41) - Why does being in a deficit make you feel sick/nauseous? Is it low blood sugar? (5:10) - What are your thoughts on body-weight set-point? (8:58) - For clients looking to lose weight – do you set protein targets based on goal body weight or current body we...
Nov 25, 2022•20 min
Bloating is a very common problem. So in this episode, Aidan and Leah discuss effective nutrition strategies to manage bloating. (0:00) - Introduction & Definition (1:40) - Eating Slowly & Chewing Thouroughly (2:20) - Carbonated Drinks & Chewing Gum (2:52) - Medical Considerations (3:20) - Fibre (6:23) - Sugar Alcohols (8:30) - FODMAPs (10:36) - Food Volume (12:48) - Peppermint Oil (14:09) - Probiotics (14:50) - Dealing with Constipation WEBSITE: https://www.idealnutrition.com.au/ PO...
Nov 17, 2022•17 min•Ep. 74
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? Based on the provided transcript and focusing on the main points for creating concise timestamps, here's a simplified version: (0:00) - Introduction (1:02) - Relevance of Glycemic Index (2:23) - Impact on Body Composition (4:37) - Individual Variability & Factors Affecting GI (6:50) - Misconceptions About Low GI Foods (7:41) - Glycemic Index vs Glyc...
Nov 10, 2022•12 min•Ep. 73
Aidan & Leah discuss nutrition strategies for reducing blood pressure. From managing sodium and potassium intake to weight management. (0:00) - Introduction (0:59) - Sodium & Recommended Intake (7:53) - The DASH Diet Overview (10:43) - Potassium (14:44) - Body Weight (17:21) - Cholesterol (18:14) - Dietary Nitrates (19:52) - Alcohol Consumption (21:33) - Effects of Caffeine (23:00) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ I...
Nov 03, 2022•24 min•Ep. 72
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. (0:00) - Introduction (1:46) - Symptoms of Food Chemical Sensitivities (2:56) - Key Food Chemicals in the Diet (5:57) - The RPAH Elimination Diet Process (8:15) - Success Rate...
Oct 27, 2022•17 min•Ep. 71
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. 00:00 - Introduction (1:09) - The Theory Behind This (2:00) - Casein Before Bed & The Research (3:04) Nuances & Practical Implications (7:01) - General Recommendations & Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www...
Oct 20, 2022•10 min•Ep. 70
Sports dietitians Aidan & Leah discuss when nutrient timing matters and when it doesn't. From protein and training nutrition to boosting your metabolism. (00:00) - Introduction (0:49) - Protein & The Anabolic Window (3:39) - Carbohydrates (7:08) - Pre-Workout Meal Timing (10:08) - Fat & Fibre (11:05) - Nutrient Timing & Metabolism (15:44) - Sleep and Nutrition (17:55) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGR...
Oct 13, 2022•19 min•Ep. 69
Sports dietitians Aidan & Leah discuss the hype around Turkesterone for muscle building. Is it worth your money? (0:00) - Introduction (2:09) - Claims & Misconceptions (6:56) - The Research & Potential Flaws (11:26) - Personal 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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitia...
Oct 06, 2022•14 min•Ep. 68
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. (0:00) - Introduction (1:28) - P-Ratios & Whether Different Body Fat Percentages Influence Rates of Muscle Growth (9:32) - Standard Advice for Bulking & Our Thoughts (12:19) - Determining How Lean to Be Before Bulking (14:15) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAS...
Sep 29, 2022•16 min•Ep. 67
Sports dietitians Aidan & Leah talk about all things beetroot juice for sports performance. (0:00) - Introduction & How It Works (2:21) - Outcomes on Endurance (5:48) - Bodybuilders & Powerlifters (9:46) - Other Potential Benefits (11:31) - Dosage & How to Take It (12:22) - 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 @aidan_the_diet...
Sep 22, 2022•15 min•Ep. 66
Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation. (0:00) - Introduction (1:59) - Stress, Anxiety & Depression (4:53) - Sleep (7:03) - Testosterone (8:02) - Strength & Muscle Growth (11:19) - VO2 Max & Endurance (12:32) - Dosage & How to Take It (13:33) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aid...
Sep 15, 2022•16 min•Ep. 65
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? (0:00) - Introduction (0:48) - Obesity & Correlation with Dietary Guidelines (1:45) - How the Guidelines Have Changed Overtime (4:05) - Criticisms of the Guidelines (8:33) - Dietary Guidelines & the Positives (15:14) - Potential Negatives of the Guidleines (20:00) - Summary & Other Factors Contributing to Obesity WEBSITE...
Sep 08, 2022•23 min•Ep. 64
In this episode, dietitians, Aidan & Leah discuss the many things to consider for long-term bone health in relation to nutrition. (0:00) - Introduction (1:25) - Recommended Daily Intake (5:05): Calcum Supplementation (7:02) - Dairy, Calcium & Fracture Risk (9:24) - Vitamin D (10:58) - Vitamin K (13:10) - Magnesium (15:13) - Zinc (16:02) - Protein & Associated Myths (18:57) - Other Nutrients of Interest (20:50) - Supplementation Recommendations (22:07) - Conclusion WEBSITE: https://ww...
Sep 01, 2022•22 min•Ep. 63
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. (0:00) - Introduction (1:12) - Tip 1: Level of Restriction (2:18) - Tip 2: Avoiding Aggressive Dieting for Extended Periods (3:08) - Tip 3: Fat Loss as a Phase, Not a Lifestyle (4:06) - Tip 4: Viewing Foods Without the "Good vs. Bad" Dichotomy (5:05) - Tip 5: Don't Count Calories Forever (6:41) - Tip 6: Attuning to Hunge...
Aug 25, 2022•20 min•Ep. 62
