The Ideal Nutrition Podcast

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 Inj...

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/ INSTAGRA...

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) - T...

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 Manag...

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.idealn...

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...

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 Ma...

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...

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...

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 (...

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/podcas...

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) - O...

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. 

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 you...

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...

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) - Pre...

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 s...

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...

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

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

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

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

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:...

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 Volum...