Episodes
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Sports Dietitians, Leah Higl & Aidan Muir answer some of the listener's most popular questions.
(0:00) - What Are Your Thoughts on Snacks Like Up&Gos?
(2:59) - Is Too Much Protein Bad for Your Arteries?
(6:04) - Are GI Symptoms From Creatine Common & Is There Anything That Can Be Done to Help?
(8:54) - Would You Recommend Creatine to Someone Who Is Under 18?
(12:22) - How Is High Protien Yoghurt Like Chobani Made as Opposed to Other Yoghurts?
(13:40) - How Can You Lose Weight While Breastfeeding?
(16:58) - What Are Your Thoughts on the Dietary Inflammatory Index Score?
(19:17) - Does Your Metabolism Slow as You Age?
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, Leah Higl & Aidan Muir, discuss the controversial topic of seed oils. They explore the definitions, processing methods, health myths and their overall view on consuming them.
(0:00) - Introduction
(1:48) - What Are Seed Oils & How Are They Made?
(10:49) - Should You Be Concerned About the Omega-6 vs Omega-3 Ratio?
(13:43) - Do Seed Oils Cause Obesity?
(17:17) - Can They Be Beneficial to Health?
(21:31) - Our Consensus on Seed Oils
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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Episodes manquant?
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Accredited practicing Dietitians, Aidan Muir & Leah Higl, take a deep dive into the findings of the 'Biggest Loser Study', focusing on the long-term metabolic adaptations observed in participants. They discuss the implications of these findings, the outlier nature of the study compared to existing research, and the constrained energy expenditure model as a potential explanation for the results.
(0:00) - Introduction
(1:17) - Study Background & Findings
(5:16) - Why This Study Is an Outlier
(8:17) - FFollow up Study & the Contraint Energy Expenditure Model
(11:50) - Our Takeaways
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, Leah Higl & Aidan Muir, take a deep dive into the highest protein intake that has been studied to date. They break down the findings and share their insights and key takeaways from the results.
(0:00) - Introduction
(0:53) - Study Details
(3:07) - Our Interpretation
(9:01) - Key Takeaways
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, delve into the complexities of how individuals respond differently to caloric surpluses and deficits. They explore the foundational concepts of energy balance, metabolic adaptation, and the thermic effect of food, while emphasising the significant individual variations in response to dietary changes. The discussion is supported by research findings and practical insights from their experiences with clients.
(0:00) - Introduction
(1:51) - How Your Metabolism Changes in Response to Energy Balance
(5:28) - Other Considerations
(8:17) - The Research
(10:25) - Our Intepretation & Experience in Practice
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, Leah Higl & Aidan Muir, delve into the relationship between creatine supplementation and kidney function. They address the commern concerns, the research, the confusion around certain blood markers, and more!
(0:00) - Introduction & Common Concerns
(1:52) - The Research
(2:39) - Recommendations for Checking Your Kidney Function When Taking Creatine
(4:55) - The Impact on Those With Lower Functioning Kidneys
(6:35) - 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 & Leah Higl, delve into the concepts of Relative Energy Deficiency in Sport (REDS) and Low Energy Availability (LEA). They discuss the implications of low energy availability on athletes, including physiological consequences, measurement challenges, and practical solutions for those experiencing symptoms.
(0:00) - What is REDs & It’s Impact on Health
(3:09) - How to Measure Energy Availability
(8:55) - What to do if you’re experiencing symptoms of LEA
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, explore the ongoing debate between low-carb and high-carb diets for endurance performance. They break down the science behind each approach, and dive deep into the research and nuances of each strategy.
(0:00) - Introduction
(0:56) - Mechanisms Behind High Carb or High Fat Diets for Performance
(2:50) - Summary of the Research & Our Interpretation
(13:26) - Low Carb Diets for Ultra Endurance Events
(14:50) - Anectodal Evidence & Other Considerations
(18:26) - 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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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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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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