The Ideal Nutrition Podcast

Obesity levels in Australia have risen rapidly since the dietary guidelines were released, but does this actually have anything to do with the guidelines themselves? (0:00) - Introduction (0:48) - Obesity & Correlation with Dietary Guidelines (1:45) - How the Guidelines Have Changed Overtime (4:05) - Criticisms of the Guidelines (8:33) - Dietary Guidelines & the Positives (15:14) - Potential Negat...

In this episode, dietitians, Aidan & Leah discuss the many things to consider for long-term bone health in relation to nutrition.  (0:00) - Introduction (1:25) - Recommended Daily Intake (5:05): Calcum Supplementation (7:02) - Dairy, Calcium & Fracture Risk (9:24) - Vitamin D (10:58) - Vitamin K  (13:10) - Magnesium (15:13) - Zinc (16:02) - Protein & Associated Myths (18:57) - Other Nutrients of I...

Dieting is a contact sport, whilst not inherently bad, it does come with risks. For those who do want to diet, here are some other tips to safeguard your relationship with food. (0:00) - Introduction (1:12) - Tip 1: Level of Restriction (2:18) - Tip 2: Avoiding Aggressive Dieting for Extended Periods (3:08) - Tip 3: Fat Loss as a Phase, Not a Lifestyle (4:06) - Tip 4: Viewing Foods Without the "Go...

In strength sports, there is a lot of short-term thinking, mostly in regards to the 8-12 weeks before a competition. But what happens the rest of the time that isn't comp prep? How do you plan for long-term body composition changes? (0:00) - Introduction (0.36) - The Importance of Long Term Planning & Common Pitfalls  (4:00) - Balancing Bulking, Cutting, and Maintenance with Competition Prep (8:42...

Nutrition can be a bit of a minefield of misinformation. So Dietitians, Aidan & Leah, discuss the top 8 things they wish people knew about nutrition. (0:00) - Introduction (0:42) - Energy Balance & Macros (1:48) - Context of Overall Intake & Health (3:27) - Rate of Weight Loss & Weight Gain (6:47) - Metabolism Isn't Static (8:53) - Perfection vs Consistency (10:26) - Tracking Calories Is Hard (13:...

When trying for a calorie deficit, there are likely going to be times when you overshoot your target. So what do you do in these circumstances? Aidan & Leah discuss the options you would have and the pros and cons of each. (0:00) - Introduction (1:30) - Approach 1 - Do Nothing (4:12) - Approach 2 - Eat Less the Next Day (6:16) - Approach 3 - Spread the Deficit Out (7:29) - Summary & Ideal Approach...

Performance nutrition around the menstrual cycle is becoming a more popular discussion amongst dietitians, coaches, and athletes. But can we provide general recommendations around the menstrual cycle with the current data we have? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/pod... INSTAGRAM: https://www.instagram.com/idealnutrit... Our dietitians 👇 Aidan...

The vertical diet was created by Stan Efferding. It claims to optimize gut health, body composition, and performance. Sports dietitians, Aidan & Leah discuss the pros and cons of this diet. (1:01) - What Is the Vertical Diet? (5:08) - Criticisms (9:53) - Benefits & Positive Aspects (12:46) - Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/...

Generally, there is a lot of unwarranted fear-mongering around gluten and most people do not need to exclude or limit it in their diet. But there are actually quite a few reasons why you may feel better after ditching gluten and wheat products. (0:00) - Introduction (2:06) - Coeliac & Wheat Allergies (4:13) - Fructans & IBS (6:00) - Non-Coeliac Gluten Sensitivity (8:52) - Diet Quality & Placebo Ef...

In this episode, Aidan & Leah explore whether hormones can interfere with weight loss efforts. From thyroid hormones and cortisol to appetite-regulating hormones, what impact do hormones have on preventing weight loss? Is it more complex, than calories in versus calories out, or is this stuff already factored in? (0:00) - Introduction (1:42) - Thyroid Hormones (3:27) - Insulin (7:52) - Cortisol (1...

There are a lot of proponents of intermittent fasting that claim all sorts of health and weight management benefits. In this episode, Aidan & Leah explore the research around fasting and where it may be useful. (0:00) - Introduction (0:50) - What is Intermittent Fasting? (1:34) - Weight Loss (4:20) - Muscle Growth (6:56) - IBS  (13:30) - Cancer Risk (17:55) - Longevity (23:00) - Practical Takeaway...

Multivitamins can absolutely be a great tool in certain circumstances where there are a lot of gaps in someone's nutritional intake, but when should you use them? Dietitians, Aidan & Leah discuss the pros and cons of taking a multivitamin. (0:00) - Introduction (0:30) - Pros & Situations Where They Could Be Beneficial (4:08) - Cons of Taking Multivitamins (7:26) - The Research on Mortality Risk (1...

In this episode of The Ideal Nutrition podcast, sports dietitians, Aidan & Leah talk through the evidence behind BCAA & EAA supplements and if they are worth your money. (0:00) - Introduction (0:44) - What Are They?  (2:00) - Proposed Benefits (3:11) - Efficacy in Research (7:13) - When You Might Want to Include Them (9:14) - Summary / Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: htt...

Most of us do not have enough resistant starch in our diet. Dietitians Leah Higl & Aidan Muir discuss why you should potentially be eating more of it and where to get it. (0:00) - Introduction (1:10) - Sources & Optimal Intake (2:12) - Health Benefits (8:03) - Practical Reccomendations for Increasing Intake (10:55) - Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST: https://www.ideal...

So many people attribute a heavier body weight in later life to a slowing metabolism. But does your metabolism actually slow as you age and if so, how much control do we have over it? (0:00) - Introduction (0:30) - Total Daily Energy Expenditure Breakdown (1:46) - Metabolism & Aging (8:56) - Menopause & Metabolism (11:00) - Testing Resting Metabolic Rate in Practice (13:20) - Life Changes & Practi...

In this episode of The Ideal Nutrition podcast, Aidan and Leah discuss diet breaks. What they are, why they can be useful and how to put them into practice.   (0:00) - Introduction (0:42) - What Are Diet Breaks? (2:02) - Hunger Management (6:36) - Reversing Metabolic Adaptation (9:01) - Psychological Benefit (11:27) - Additional Benefit (15:21) - Implementing Diet Breaks   WEBSITE:  https://www.id...

Back for their third Q&A podcast so far, dietitians, Aidan & Leah discuss vegan collagen supplements, creatine, insulin resistance, and how to speed up your metabolism!   (0:00) - Introduction (0:28) - Easy ways to increase calories in meals for endurance athletes? (4:12) - How can we increase our metabolism? (9:54) - How accurate are apple watches for tracking calories burned?  (13:55) - Are ther...

Comp day nutrition is a bit different from normal nutrition. This episode covers what to focus on so that you can give yourself the best opportunity to have a good meet.  (0:00) - Introduction (1:13) - General Guidelines (4:29) - Foods to Avoid GI Upsets (7:14) - Caffeine Consumption (11:47) - Hydration Strategies  (13:30) - Timing of Food Intake (14:35) - Meal & Snack Suggestions (17:00) - Outro...

In this episode, Aidan and Leah talk about protein and what needs to be prioritised when it comes to muscle growth and retention. There are a lot of aspects of protein that matter, but this discussion puts context around how much each detail matters, and the order of priorities.  (0:00) - Introduction (1:28) - Total Protein Intake (4:19) - Protein Distribution (8:36) - Protein Quality (15:50) - Ti...

There are a lot of reasons why it makes sense to limit your sugar intake to a certain degree. But in this podcast, Aidan and Leah go through the research on sugar and health in general. Context is super important, so it makes sense to look at this topic both in isolation where sugar is the main variable adjusted in research, as well as from a practical perspective in terms of what happens in the r...

There are a lot of proposed ways to identify food intolerance and it can get quite confusing. Some methods are far more accurate than others. This episode covers these approaches and which ones are the best approach for your situation. (0:00) - Introduction (1:22) - How Not to Identify Food Intolerances (7:26) - Valid Methods for Identifying Food Intolerances (11:10) - Low FODMAP Diet (14:10) - Fo...

Soy is one of those areas of nutrition where it seems like a lot of people either consider it to be terrible for health and wellbeing, or really good. In this podcast, Aidan is mostly interviewing Leah since she is the expert on the topic. They cover commonly discussed areas and add context around how much is likely to be beneficial for overall health while minimising downsides. (0:00) - Introduct...

Pre-workout supplements have the fitness industry divided. At one extreme, you have the dry scooping, pre-workout enthusiasts and on the other hand, you have the "coffee is my pre-workout" people. So are pre-workot supplements worth it? Sports Dietitians, Aidan Muir & Leah Higl break it all down in episode 42 of The Ideal Nutrition Podcast. (0:00) - Intro (2:05) - Caffeine (4:00) - Creatine (4:58)...

How do you know how large your calorie deficit should be for fat loss? The good thing is that there are heaps of options. Leah and Aidan discuss the pros and cons of different sized deficits and when you should choose more aggressive or conservative approaches. (0:00) - Intro (0:25) - Energy Balance & Calorie Deficits Explained (6:00) - Underreporting Issues (7:23) - The Impact of Medical Conditio...

Too small of a calorie surplus means you just gain muscle and strength slower than you potentially could. Too large of a calorie surplus means you gain significantly more body fat without a proportional gain in muscle. This would mean you would either just gain more fat than desirable, or have to cut your muscle gain phase shorter. The sweet spot is somewhere in the middle where you are minimising...