The Ideal Nutrition Podcast

Dietitians, Aidan Muir & Leah Higl, explore eight key nutrients that are commonly under-consumed. They dive into how that may be impacting your health, and provide practical tips for ensuring adequate intake.     (0:00) - Background   (0:49) - Magnesium (2:48) - Iron (6:30) - Calcium (12:28) - Potassium (14:47) - Omega-3 (17:44) - Vitamin D (21:53) - Fibre (24:55) - Summary   Our dietitians 👇 Aid...

Dietitians, Leah Higl and Aidan Muir, dive into the complex topic of insulin. This episode explores insulin's role in regulating blood glucose, its impact on body composition, and common misconceptions and more.    (0:00) - Background on Insulin (1:44) - Defining Normal Glucose Metabolism (2:40) - Insulin Function with Diabetes (4:22) - How Was Insulin for Humans Invented (6:19) - Why Would People...

Dietitians, Aidan Muir & Leah Higl, discuss the role of protein in fat loss, emphasising its satiating properties, its impact on muscle retention, and the recommended intake for optimal results.     (0:00) - Introduction & Background   (0:29) - Satiety (1:51) - Muscle Retention Considerations (3:09) - Impact on Metabolic Rate (4:48) - Thermic Effect of Food (6:26) - Limiting Food Choices (8:14) -...

Dietitians, Leah Higl and Aidan Muir, share rapid-fire nutrition tips covering a wide range of topics.   (0:00) - Introduction (0:46) - BCAAs   (1:22) - Meal Timing & Appetite Management   (2:44) - Other Hacks for Appetite Management (3:37) - Convenience Meals   (4:33) - Pre-Workout Nutrition (5:14) - Supplementing Alongside a Plant-Based Diet (6:11) - Improving Cognitive Function After Sleep Depr...

Sports Dietitians, Leah Higl and Aidan Muir, explore the question of whether women benefit more from creatine supplementation compared to men.     (0:00) - Introduction & Background (1:34) - Why Women May Benefit More (3:28) - Why Are stores Lower?   (6:07) - Mechanisms & Outcomes   (8:06) - Summary & Practical Takeaway     WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnu...

Dietitians, Aidan Muir & Leah Higl, unpack what you need to know about the MTHFR gene, a common genetic variation affecting folate metabolism.    (0:00) - Introduction (1:29) - What Is the MTHFR Gene & How Common Is It? (4:21) - Why Is It Relevant? (5:09) - Impact on Heart Health (7:17) - Pregnancy Outcomes (8:59) - Thoughts on Methylfolate (10:22) - Other Nuances (11:29) - Rare Exceptions   (12:3...

Dietitians, Aidan Muir & Leah Higl, discuss the reasons why a caloric deficit may stop yielding fat loss results. They explore various factors such as metabolic adaptation, changes in energy expenditure, the role of incidental movement, the psychological effects of hunger and cravings & more.    (0:00) - Introduction & Background   (0:54) - Change in Body Mass (2:05) - Metabolic Adaptation (3:18)...

Dietitians, Leah Higl and Aidan Muir, explore the role of probiotics in managing bloating and IBS. They define probiotics, discuss their mechanisms of action, and review recent research findings that highlight their effectiveness. The conversation also covers recommendations for choosing the right probiotic and the potential for future individualisation in probiotic treatment based on ongoing rese...

Dietitians, Aidan Muir & Leah Higl, dive into the intricate relationship between gut health and mental health. They explore the bi-directional connection between the gut and brain, emphasising how gut health can influence mental well-being through mechanisms such as neurotransmitter production and inflammation. The discussion covers the role of specific gut bacteria, the potential benefits of prob...

Dietitians, Leah Heigl & Aidan Muir, explore the effects of alcohol on muscle growth and recovery. They discuss the overall mechanisms that may impact it, and what the overall impact is according to the research.     (0:00) - Introduction (0:34) - Mechanisms (1:43) - Study 1: MPS Difference from Protein vs Protein + 12 Standard Drinks (3:55) - Study 2: Recovery Differences from Placebo vs 10 Stand...

Dietitians, Aidan Muir & Leah Higl, discuss the various nutritional requirements that change as we age.     (0:00) - Introduction & Disclaimer (1:12) - Anabolic Resistance (3:23) - Calcium (6:07) - Iron (8:55) - B12   (10:01) - Appetite (11:05) - Healthy Weight Range   Our dietitians 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanah...

Sports Dietitians, Leah Higl and Aidan Muir, explore whether it's worthwhile for endurance athletes to take creatine. They discuss the common concerns surrounding creatine supplementation, its mechanism of action, and the potential benefits it may offer to endurance athletes through both direct and indirect mechanisms.     (0:00) - Introduction & Background (0:35) - What Are the Downsides? (1:40)...

In this milestone episode 200 of the Ideal Nutrition podcast, Dietitians Aidan Muir and Leah Higl engage in a personal Q&A session, exploring various topics beyond nutrition.     (0:00) - Introduction (1:13) - Leah: How Was Your Studying Experience With ADHD? (3:08) - Aidan: How Did You Meet Your Partner? (4:43) - Leah: Have You Ever Experienced Professional Barriers With Your Presentation? (6:36)...

Dietitians, Leah Higl and Aidan Muir, discuss the challenges of weight loss and the importance of maintaining weight loss long-term. The conversation highlights the key strategies for successful weight maintenance backed by research.   (0:00) - Introduction & Background (5:10) - Self Monitoring (7:36) - Meal Planning And/or Prepping Meals in Advance (8:30) - Planning for Events in Advance (9:45) -...

Dietitians, Adam Muir & Leah Higl, discuss how various micronutrient deficiencies can impact energy levels. They explore the prevalence of these deficiencies, their effects on fatigue, and the importance of testing and dietary assessment to address these issues effectively.   (0:00) - Introduction (0:25) - Iron (1:44) - B12 (2:31) - Magnesium (4:38) - Vitamin D   (6:22) - Honorable Mentions (7:50)...

Dietitians, Leah Higl and Aidan Muir, answer listener questions covering a range of nutrition topics.     (0:25) - Is the Mediterranean Diet the Gold Standard for Health? (2:58) - Do any micronutrient deficiencies impact energy levels? (5:14) - Does the glycaemic index matter? (7:12) - Can probiotics help with bloating? (10:28) - How does protein help fat loss? (13:00) - Should endurance athletes...

Dietitian's, Aidan Muir & Leah Higl, dive into the effectiveness of fat burners. They explore the mechanisms by which fat burners are believed to work, including increased metabolic rate, appetite suppression, and fat oxidation. The discussion also covers common ingredients found in them, and what the current body of research shows. (0:00) - Introduction (1:11) - Mechanisms for How They Could Work...

Sports Dietitian's, Leah Higl & Aidan Muir, dive into the significance of pre-training nutrition, particularly focusing on carbohydrates and their impact on performance in both endurance and resistance training. They explore various studies that highlight the benefits of carbohydrate intake before exercise, discuss the importance of feeling good during workouts, and touch on other nutrients like s...

Dietitian's, Leah Higl & Aidan Muir, discuss various strategies to make fat loss easier.     (0:00) - Introduction (0:50) - Choosing an appropriate sized deficit (2:22) - Protein Intake (4:33) - Fibre Intake (5:13) - Consistent Meal Timing (7:23) - Food Volume (10:47) - Minimally Processed Foods (11:39) - Sleep (12:44) - Appropriate Flexibility (15:23) - Liquid Calories (17:37) - Avoid large feedi...

Sports Dietitian's, Aidan Muir & Leah Higl,  discuss what the optimal protein intake is for maxamising muscle growth. They explore the widely referenced 1.6 to 2.2 grams per kilogram of body weight, the origins of this guideline, critiques surrounding its validity, and the complexities of interpreting protein research.   (0:00) - Introduction (2:35) - Exploring the 1.6-2.2g/kg Paper (4:37) -Diffic...

Dietitian's, Leah Higl & Aidan Muir, discuss into the complexities of metabolic adaptation, exploring its significance in weight loss and the factors that influence it. They review research findings on calorie reductions due to metabolic adaptation, the practical implications for individuals undergoing weight loss, and the role of incidental movement in energy expenditure.    (0:00) - Introduction...

Dietitian's, Leah Higl and Aidan Muir, discuss the challenges of maintaining weight loss and avoiding the post-diet rebound. They explore various scenarios of weight regain, emphasising the importance of understanding the transition phase after dieting.    (0:00) - Introduction & Weight Regain Scenarios (2:01) What to Do in Scenario 1 (You Regain Weight After a Period of Being Able to Maintain It)...

Sports Dietitians, Aidan Muir and Leigh Higl deep dive into the topic of bulking. They explore the claims that bulking is 'dead' and discuss the reasons behind this shift in perspective, including the role of caloric surplus, muscle growth mechanisms, and the importance of research in understanding these concepts.    (0:00) - Introduction & Background (1:17) - Reasons Why People Claim it is "Dead"...

Dietitian's, Aidan Muir & Leah Higl, explore the relationship between creatine supplementation and cognitive function. They discuss the mechanisms by which creatine may enhance cognitive performance, and also dive into potential benefits for neurodegenerative diseases, concussions and more.    (0:00) - How Does Creatine Work? (3:02) - Creatine & Sleep Deprviation (5:31) - Memory, Attention, Focus...

Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the controversial topic of nightshade vegetables and their potential effects on health, particularly in relation to autoimmune conditions. They explore what nightshades are, the presence of solanine, and the debate surrounding their consumption. The conversation delves into the autoimmune protocol diet, individual dietary adjustmen...