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) - Tart Cherry Juice (14:14) - Beta-Alanine (15:00) - Protein Powder (15:26) - Creatine (16:52) - New Zealand Blackcurrants (18:46) - Collagen (19:36) - Glycerol (21:11) - Omega-3s (21:57) - Vitamin D (23:41) - Multivitamins (24:24) - Summary   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Pressure? (3:20) - Sodium Mediated Hypertension (4:31) - Consequences of Low Sodium (5:14) - The Research & Mechanisms (8:57) - How Much Does the Consistency / Inconsistency Matter With Sodium Intake? (9:46) - Summary   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 (20:15) - Metabolic Adaptation (24:49) - Summary & Practical Advice   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Consumption Influence the Performance Response to Acute Caffeine Supplementation? (9:07) - Does Caffeine Cause Heart Problems? (10:24) - Should Pregnant Women Avoid Caffeine? (12:18) - Do You Ned to Wait 90 Minutes Before Consuming Caffeine to Avoid an Afternoon Crash? (15:01) - Outro   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Sugar (11:48) - Eat More Fat to Lose More Fat (13:49) - You Can Test for Food Intolerances With an IgG Blood Test (15:49) - Should You Count Collagen as Part of Your Total Protein Intake?   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Guidelines & How to Optimise Protein (10:23) - Protein Priorities for Muscle Growth (17:05) - Leucine (19:47) - Leahs Recommendations for Plant Based Products (25:08) - How to Reach Higher Calorie Targets (28:34) - Nutrients of Consideration (30:30) - Recommended Supplements (33:38) - Final Notes on Building Muscle as a Vegan   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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/ 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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://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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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) - Intermittent Fasting (11:48) - Protein Distribution & It’s Impact on Muscle vs Fat Ratio (13:58) - Outcomes of Different Meal Timing (16:02) - Downsides of Large Eating Windows (17:21) - Why Does the Research Look So Mixed? (20:43) - Summary   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

Sports Dietitians, Aidan Muir and Leah Higl discuss answer the listeners 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? (Put plant strong podcast in show notes) 5:25 - image  (5:59) - Did Either of You Have Any Weird Nutritional Habits When Starting Out? (11:52) - What Are Common Mistakes You See People Making When Trying to Eat Healthier? (15:21) - Do You Recommend Magnesium Before Bed to Help With Sleep? (19:05) - How Do You Increase Testosterone Naturally in Men? (22:10) - Does Eating Breakfast Help With Weight Loss? (25:23) - Outro   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 well as the known benefits.  (0:00) - Introduction (2:54) - Delayed Onset Mucle Soreness (DOMS) (4:28) - Endurance Benefits (6:30) - Do Antioxidants Blunt Endurance Training Adaptations? (9:48) Antioxidants & Hypertrophy (16:11) - Our Thoughts   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 & Practical Advice (15:26) - Summary    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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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.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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Function (5:06) - Gut Health (6:22) - Recovery & Inflammation (7:52) - Strength & Endurance (8:57) - Practical Recommendations (14:03) - Outro & Mailing List   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Fibre (15:07) - Summary   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 that contribute to energy expenditure, and address certain aspects such as metabolic adaptation and the impact of hormones.   (0:00) - Introduction (1:55) - Defining Calories (4:18) - What Makes up Your Metabolism (6:29) - Changes in Calorie Requirements (10:49) - Calorie Intake and Macronutrients (16:54) - Calculating Energy Requirements for a Surplus or Deficit (20:33) - Metabolic Adaptation (30:46) - The Influence of Hormones on Metabolism   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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.   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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.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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 dietitians 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, sports dietitians, Aidan and Leah discuss the many ways you can make fat loss easier! 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, sports dietitians, Aidan and Leah discuss ways to improve calcium intake without having to rely on dairy. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, sports dietitians, Aidan and Leah breakdown what to look for in a protein powder.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, Aidan and Leah discuss their top underrated tips for IBS management. The great thing about these 8 tips, is that you don't need to make any changes to WHAT you eat! With a lot of IBS management strategies being based on a food-restriction only approach, it can be refreshing to hear some other options.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

Summary In this episode, Aidan & Leah discuss the question of whether vitamin K2 supplementation is necessary alongside vitamin D. They explore the theory behind the relationship between these two vitamins and their impact on calcium absorption and deposition.   The hosts review research on vitamin D and vitamin K supplementation separately and together, focusing on their effects on cardiovascular health and bone mineral density.   Chapters 00:00 Introduction 01:03 Theory behind Vitamin D and Vitamin K2 02:24 Research on Vitamin D Supplementation 04:14 Research on Vitamin K Supplementation 05:11 Synergy between Vitamin D and Vitamin K for Bone Health 06:01 Vitamin K2 Enhancing the Effectiveness of Vitamin D 06:29 Synergy between Vitamin D and Vitamin K for Heart Health 08:42 Summary of Findings 09:40 Additional Considerations 11:45 Conclusion   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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, Aidan and Leah discuss the differences between diet breaks and refeeds/cheat meals and days as well as the pros and cons of each. They also explore the current evidence on this topic.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, Aidan and Leah are back for another Q&A! 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health

In this episode, Aidan and Leah chat about interesting experiences they have had with clients over their years of practicing as dietitians.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health

In this episode, Aidan interviews Leah to learn more about the management of congenital sucrase isomaltase deficiency (CSID). Leah shares her tips, tricks and usual strategies when working with CSID clients. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health

In this episode, sports dietitians Aidan & Leah discuss electrolytes and sports performance including intra-training electrolytes, replenishing electrolytes are training as well as electrolytes in the context of cramps & hyponeutremia.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health

In this episode, sports dietitians Aidan & Leah discuss L-carnitine supplementation for fat loss.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

In this episode, dietitians Aidan & Leah continue to discuss nutrition for ADHD including the impacts of food colours and sugar.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

In this episode, dietitians Aidan & Leah chat about nutrition for ADHD including specific nutrients of interest, logistical challenges of managing one's diets & some possible solution as well as elimination diets for ADHD.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

Sports dietitians, Aidan & Leah discuss why they don't use macro ratios with their clients PLUS better methods of deciding on suitable macronutrient targets for your goals  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

In this episode, dietitians, Aidan & Leah discuss nutrition interventions for tendon issues such as tendinopathy. The cover the 2022 systematic review titled, "The impact of nutrition on tendon health and tendinopathy: A systematic review", as well as their personal and professional experiences working with athletes.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

In this episode, dietitians, Aidan & Leah discuss lactose intolerance including the mechanisms, lactose contents in different foods & how to manage lactose intolerance and improve tolerance over time.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wenham @josh_does_health Rosalie Orr @the.performance.dietitian

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance  

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance  

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Nutrition for shift work can be a little bit of a minefield to navigate. Dietitians Aidan and Leah discuss strategies for those who aren't working a regular 9 to 5. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Sports dietitians, Aidan & Leah answer the question, can you gain muscle & lose fat at the same time? They discuss what is possible vs what is optimal and go over the current body of research.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Sports dietitians, Aidan & Leah discuss underfueling in sports & the concept of relative energy deficiency (RED-S).  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

In this episode, Aidan & Leah discuss things to consider from a nutrition perspective if you are feeling fatigued including iron, B12, vitamin D, low energy availability, and more.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Sports dietitians, Aidan and Leah discuss the effects of a low-carb diet on resistance training and muscle growth.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

In this episode, dietitians, Aidan and Leah discuss the many roles of vitamin D including bone health, mental health, and many more. They also cover how to get it and the role of supplementation.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Intuitive eating is defined as eating based on trusting your body to make choices in relation to the foods you eat and also the amounts you eat. It involves ignoring diet culture or rules and listening fully to your body.  Dietitians, Aidan & Leah discuss the roles of intuitive eating and their thoughts.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

The Mediterranean Diet has been proposed to be beneficial for many aspects of health including reducing chronic disease risk, assisting with inflammatory conditions, and improving mental health outcomes. Dietitians Aidan & Leah discuss what this diet is and the evidence behind it.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

In this episode, Aidan and Leah discuss the evidence surrounding probiotics.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

In this episode, Aidan and Leah discuss the alkaline diet including what it is, claims made by proponents of the diet, and the current evidence. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Following on from the previous two week's episodes, Aidan and Leah further discuss nutrition for fat loss to tie up this 3 part podcast series. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Following on from last week's episode, Aidan and Leah further discuss nutrition for fat loss including why people often report low-calorie diets not working, protein requirements, and low-carb versus low-fat diets. 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

In this episode, Aidan & Leah discuss the fundamental principles of fat loss including calories in VS calories out, working out your calorie needs, how much of a deficit you should aim for, and the concept of "starvation mode". 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Diet significantly affects the health and composition of the gut microbiome. Recently, there has been a lot of talk about high-protein diets and their impact on gut health.  Specifically, high-protein diets may negatively impact gut health. Although, it seems that there are several dietary strategies you can use to protect your gut health if you do have a high-protein diet. Dietitians, Aidan & Leah discuss the research on this topic and what you can do to protect your gut health with a higher protein intake.  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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance

Aidan and Leah discuss evidence-based nutrition tips for getting longer, higher-quality sleep! 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 @hanahmills Samantha Staines @nourished.by.sammy

In this episode, Aidan and Leah answer listener questions including thoughts on set point theory, salt for pre-training and B12 for vegans. 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 @hanahmills

Bloating is a very common problem. So in this episode, Aidan and Leah discuss effective nutrition strategies to manage bloating.

The glycemic index is a measure of how quickly a food causes our blood sugar levels to rise but is it something we actually need to worry about? 

Aidan & Leah discuss nutrition strategies for reducing blood pressure. From managing sodium and potassium intake to weight management.

Food chemicals can play a role in a lot of conditions. Avoiding or limiting certain food chemicals could dramatically improve symptoms in some cases. In other cases, it might just be a frustrating and complex process undertaken for no reason. Dietitians, Aidan & Leah discuss the RPAH elimination diet and how to use it.

Have you ever been told to have casein or another form of slow-release protein before bed? Aidan & Leah break down this "bro" science recommendation and let you know if it is worth doing. 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 @hanahmills

Sports dietitians Aidan & Leah discuss when nutrient timing matters and when it doesn't. From protein and training nutrition to boosting your metabolism. 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 @hanahmills

Sports dietitians Aidan & Leah discuss the hype around Turkesterone for muscle building. Is it worth your money? 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 @hanahmills

Should you cut before you bulk? Sports dietitians, Aidan & Leah discuss how to plan cutting and bulking phases for the best body composition outcomes and whether it matters what order you do things in. 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 @hanahmills

Sports dietitians Aidan & Leah talk about all things beetroot juice for sports performance. 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 @hanahmills

Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en 

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? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en 

In this episode, dietitians, Aidan & Leah discuss the many things to consider for long-term bone health in relation to nutrition.  WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en  

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. 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 @hanahmills

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? 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 @hanahmills

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. 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 @hanahmills

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. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 @aidan_the_dietitian @lift_dietetics @plantstrong_dietitian @hanahmills

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 Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmills

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. 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 @hanahmills

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. 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 @hanahmills

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? 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 @hanahmills

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. 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 @hanahmills

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. 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

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. 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

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. 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 @hanahmills

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?

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.

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!    

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. 

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. 

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 real world.

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.

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.

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.

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.

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 fat gain, while gaining muscle at an efficient rate. 

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. 

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.

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.

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.

Leah and Aidan share their top tips for improving gut health.

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 overall principles involved in the management of Type 2 Diabetes can be achieved in a wide variety of ways. 

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

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 what it is and how to address it. 

Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more. 

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. 

Tyler and Aidan discuss the ins and outs of keto, covering a broad range of topics. 

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.

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 your goal is to build muscle.

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. 

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. 

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 such as increasing your calories straight to maintenance, or higher if that is the goal.

Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how t ogo about optimising your diet for performance if you are following a plant based diet.

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.

Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice. 

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.  

In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating.

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.

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.

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.

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.

Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol.

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.

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 supplementation can be beneficial. 

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.

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.

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.

Aidan and Leah share 8 pieces of underrated nutrition advice that could be helpful for almost anybody.

Leah and Aidan discuss why they got started in nutrition, their journey and why they do what they do. 

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. 

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.

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.

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.