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.
Nov 28, 2024•28 min•Ep. 179
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) - Financ...
Nov 21, 2024•14 min•Ep. 178
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 👇 A...
Nov 14, 2024•10 min•Ep. 177
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 B...
Nov 07, 2024•23 min•Ep. 176
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/ P...
Oct 31, 2024•24 min•Ep. 175
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 Outli...
Oct 24, 2024•13 min•Ep. 174
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 👇 Aidan Muir @...
Oct 17, 2024•11 min•Ep. 173
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 Me...
Oct 10, 2024•17 min•Ep. 172
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:...
Oct 03, 2024•8 min•Ep. 171
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 & It’s Impact on Health (3:09) - How to Measure Energy Availability (8:55) - What to do if you’re experiencing symptoms of LEA WEBSIT...
Sep 26, 2024•11 min•Ep. 170
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 Consider...
Sep 19, 2024•19 min•Ep. 169
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstr...
Sep 12, 2024•8 min•Ep. 168
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 👇 Aidan Muir @...
Sep 05, 2024•6 min•Ep. 167
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...
Aug 29, 2024•14 min•Ep. 166
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 Don’t Consume Enough (7:08) - Are We Missing Bacteria That Can Help Prevent IBS & IBD? (...
Aug 22, 2024•26 min•Ep. 165
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) - It’s Not Calories, It’s 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/podca...
Aug 15, 2024•12 min•Ep. 163
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 Ou...
Aug 15, 2024•14 min•Ep. 164
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...
Aug 08, 2024•16 min•Ep. 162
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/ PO...
Aug 01, 2024•18 min•Ep. 161
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) - N...
Jul 25, 2024•25 min•Ep. 160
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 You’re Fit, Active, and Don’t Have High Blood Pressure? (3:20) - Sodium Mediated Hypertension (4:31) - Consequences of Low Sodium (5:14) - The Research &...
Jul 18, 2024•11 min•Ep. 159
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.idea...
Jul 11, 2024•28 min•Ep. 158
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 Ca...
Jul 04, 2024•15 min•Ep. 157
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 (5:24) - You Need to Avoid Eggs if You Have High Cholesterol (7:14) - You Can’t Grow as Much Muscle With Plant Based Protein (10:09) - Low Fat Dairy Is Worse for You Because It's Replaced by Sugar (11:48) - Eat More Fat to Lose More Fat (13:49) - You Can Test for Food Intolera...
Jun 27, 2024•19 min•Ep. 156
This bonus episode is another feature on the new podcast ‘Insights with Ideal Nutrition’ 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) - Le...
Jun 20, 2024•35 min
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...
Jun 13, 2024•9 min•Ep. 155
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.in...
Jun 06, 2024•10 min•Ep. 154
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 & It’s Impact on Muscle vs Fat Ratio (13:58) - O...
May 30, 2024•22 min•Ep. 153
Sports Dietitians, Aidan Muir and Leah Higl discuss and answer the listener's 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? (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...
May 23, 2024•26 min•Ep. 152
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) - ...
May 16, 2024•18 min•Ep. 151
