The Ideal Nutrition Podcast

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 Y...

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)...

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...

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 Pressur...

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...

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 Consumpti...

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...

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...

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/ POD...

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://w...

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) - Intermit...

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 Y...

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 we...

Sports Dietitians Leah & Aidan discuss whether blood glucose monitors can improve athletic performance. They dive into what a continuous glucose monitor (CGM)actually is, and the potential pros and cons this can have as well as their nuanced view on the topic.     (0:00) - Introduction (2:38) - Potential Benefits of CGMs (4:42) - Potential Downsides of CGMs (10:20) - Nuanced Perspective & Practica...

In this episode, Sports Dietitians Aidan and Leah discuss whether coffee actually dehydrates you. They explain that caffeine is a diuretic, meaning it increases urine production, but does that necessarily mean it leads to dehydration?   (0:00) - Introduction (1:08) - The Research (3:11) - Outcomes from Habitual vs Non Habitual Coffee Drinkers (5:23) - Summary   WEBSITE:  https://www.idealnutrition...

Sports Dietitians, Aidan Muir & Leah Higl, discuss whether probiotics can be beneficial for athletic performance. They explore various angles, including the impact of probiotics on the gut microbiome of endurance athletes, the reduction of illness and missed training days, improvement in gut symptoms, and potential effects on recovery and inflammation.   (0:00) - Introduction (1:09) - Immune Funct...

Sports Dietitians, Aidan Muir & Leah Higl, discuss strategies for managing cholesterol levels through nutrition and offer practical recommendations for implementing these.   (0:00) - Introduction (1:31) - Plant Sterols (4:34) - Weight Management (5:15) - Mediterranean Diet (6:16) - The Role of Saturated Fats (9:32) - Poly and Monounsaturated Fats (11:31) - Dietary Cholesterol (13:23) - Soluble Fib...

This bonus episode features the launch of the new podcast 'Insights with Ideal Nutrition' hosted by Hanah Mills.  In this episode, Hanah Interviews Sports Dietitian and founder of Ideal Nutrition, Aidan Muir, on his insight in understanding energy requirements.   They discuss how to calculate calorie requirements, the importance of understanding calories in versus calories out, different factors t...

Sports Dietitians, Leah and Aidan, discuss intermittent fasting and its effects on building muscle. They break down the science, including some more recent research, and provide practical recommendations on the topic. (0:00) - Introduction (1:00)-  Protein Distribution and Muscle Growth (4:49) - Is There an Upper Limit on Post Workout Protein Intake for MPS? (10:43) - The Research on Fasting & Mus...

Aidan and Leah discuss common dietary deficiencies in athletes and how to address them. The importance of testing and monitoring these nutrient levels is emphasised, as well as the potential impact on athletic performance.   Time Stamps (0:00)- Introduction (1:24) - Iron (6:20) - Vitamin D (13:20) - Omega-3 (20:14) - Magnesium (22:35) - B12 (24:42) - Summary   WEBSITE:  https://www.idealnutrition....

In this episode, Aidan & Leah discuss their thoughts on the hugely popular Netflix documentary, You Are What You Eat. The cover the study, its findings and what we can take away from it for our own lives & nutrition approach.  WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/   INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en Our dietiti...

In this episode, sports dietitians, Aidan and Leah discuss sugar alcohols including their pros, cons and, things to be aware of.  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_dietet...

In this episode, sports dietitians, Aidan and Leah discuss the research behind aswaghanda and if it is beneficial for muscle growth. The answer might surprise you! 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_d...

In this episode, sports dietitians, Aidan and Leah discuss the Blue Zone Theory including the book & documentery. They explore the science behind longevity & what really matters for living a long healthy life.  WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/   INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Mui...

In this episode, sports dietitians, Aidan and Leah discuss the myths & misconceptions around creatine monohydrate 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 @h...