Episoder
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Dietitians, Leah Higl & Aidan Muir, discuss the research, mechanisms and potential benefits of L-glutamine supplementation in the context of gut health.
(0:00) - What is L-Glutamine?
(1:54) - The Research
(5:59) - Our Interpretation of the Research & Optimal Dosage
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
Katelyn Bowden @katelyn_dietitian
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Sports Dietitian's, Aidan Muir & Leah Higl, break down the claims behind the blood type diet, explore the scientific research, and offer their expert opinions on whether it will actually impact your health.
(0:00) - What Is the Blood Type Diet?
(3:15) - The Research
(4:58) - Summary & Our Interpretation
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
Katelyn Bowden @katelynbowden_dietitian
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Manglende episoder?
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Sports Dietitians, Aidan Muir & Leah Higl, discuss whether carbohydrate cycling could be beneficial for fat loss and if it could be relevant for any other applications.
(0:00) - Introduction to Carbohydrate Cycling
(1:20) - Does Carb Cycling Affect Body Composition Outcomes When Calories and Protein Are Matched?
(2:06) - Potential Benefits for Lifters, and Endurance Athletes
(8:47) - Practical Applications
(10:25) - Carb Cycling for Personal Preference
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
Katelyn Bowden @katelynbowden_dietitian
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Dietitians, Aidan Muir & Leah Higl, review the documentary 'Hack Your Health, The Secrets of Your Gut' and provide a balanced review of the positives, interesting points, and negatives discussed in the documentary.
(0:00) - Background on the Documentary
(1:51) - Immune Health, Reintroducing Foods Slowly & Microbiome Variations in Different Regions
(4:59) - Fibre Intake & What Happens When You Don’t Consume Enough
(7:08) - Are We Missing Bacteria That Can Help Prevent IBS & IBD?
(9:25) - Microbiome Testing & Individual Variation in Extracting Calories From Food
(10:59) - Microbiome That Causes Weight Gain & the ABC Method
(18:23) - The Recommended Guidelines & How Microbiome Impacts Obesity and Blood Sugar Levels
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
Katelyn Bowden @katelyn_dietitian
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Sports Dietitians, Aidan Muir & Leah Higl, discuss 6 common myths around weight loss.
(0:00) - Introduction
(0:52) - To Lose Fat You Need to Keep Insulin as Low as You Can
(3:37) - Carbs Are the Cause of Weight Gain
(6:54) - It’s Not Calories, It’s Hormones
(8:42) - Eating Breakfast Boosts Your Metabolism
(9:40) - Skipping Meals Slows Down Your Metabolism
(10:17) - Cheat Meals Ramp up 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
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
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Sports Dietitians, Leah Higl & Aidan Muir, continue from their previous episode and discuss 5 more myths around weight loss.
(0:27) - No Carbs After 5pm
(1:46) - Eat More Fat to Burn More Fat
(3:00) - You Can Spot Reduce Fat
(7:12) - Apple Cider Vinegar Helps With Weight Loss
(11:27) - Going Too Low Calorie Puts You in 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
Josh Wernham @josh_does_health
Katelyn Bowden @katelynbowden_dietitian
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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 You Can Absorb in a Meal?
(10:22) - Does Consuming Excess Protein Increase Fat Mass?
(10:53) - Should You Have Casein Before Bed and Whey Post-workout?
(13:24) - Do Plant-Based Protein Supplements Work as Well as Whey Protein?
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
Katelyn Bowden @katelynbowden_dietitian
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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) - Bulking / Cutting Webinar Info & 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
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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
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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
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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
Katelyn Bowden @katelynbowden_dietitian
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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
Katelyn Bowden @katelynbowden_dietitian
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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
Katelyn Bowden @katelynbowden_dietitian
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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
Katelyn Bowden @katelynbowden_dietitian
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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
Katelyn Bowden @katelynbowden_dietitian
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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
Katelyn Bowden @katelynbowden_dietitian
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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
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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 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
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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
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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
Katelyn Bowden @katelyn_dietitian
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