The Ideal Nutrition Podcast

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? (6:1...

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) - Di...

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 Repl...

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 (8:5...

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 sup...

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...

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)...

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) - Pha...

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

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  

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) - Neuromuscula...

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) -...

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 W...

Nailing your nutrition pre-workout, intra-workout and post-workout can improve your performance while also getting the recovery process kickstarted as soon as possible. This episode breaks down which aspects of peri-workout nutrition make a difference and what you would benefit from focusing on.   (0:00) - Introduction (0:43) - Pre-Workout Nutrition (3:43) - 'Training Low' (5:31) - Intra-Workout N...