The Ideal Nutrition Podcast

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The Ideal Nutrition Podcast, hosted by Aidan Muir and Leah Higl, breaks down nutrition topics on a weekly basis. They combine an evidence-based approach with simple explanations and actionable take-away points.

Aidan Muir and Leah Higl


    • May 22, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 19m AVG DURATION
    • 206 EPISODES


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    Latest episodes from The Ideal Nutrition Podcast

    E204 - Gut Health and Mental Health: The Connection Explained

    Play Episode Listen Later May 22, 2025 17:50


    Dietitians, Aidan Muir & Leah Higl, dive into the intricate relationship between gut health and mental health. They explore the bi-directional connection between the gut and brain, emphasising how gut health can influence mental well-being through mechanisms such as neurotransmitter production and inflammation. The discussion covers the role of specific gut bacteria, the potential benefits of probiotics, and the importance of a holistic approach to mental health that goes beyond just gut health.    (0:00) - Introduction (0:52) - IBS Link with Mental Health (2:10) - Mechanisms & The Gut-Brain Axis (4:49) - The Research (9:07) - Is It Worth Taking a Probiotic Supplement? (10:47) - Alternative Research & What Is Says About Yoghurt Intake (12:23) -  What if We Look Beyond Gut-Health? (15:22) - Actionable Steps for Improving Your Gut Health     WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E203 - How Much Does Alcohol Affect Muscle Growth?

    Play Episode Listen Later May 15, 2025 9:14


    Dietitians, Leah Heigl & Aidan Muir, explore the effects of alcohol on muscle growth and recovery. They discuss the overall mechanisms that may impact it, and what the overall impact is according to the research.    (0:00) - Introduction (0:34) - Mechanisms (1:43) - Study 1: MPS Difference from Protein vs Protein + 12 Standard Drinks (3:55) - Study 2: Recovery Differences from Placebo vs 10 Standard Drinks (5:58) - Study 3: Systematic Review: Impact on MPS from Alcohol (7:04) - Our Thoughts & Practical Takeaway     WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E202 - Nutrition Requirements Through Aging: Increased Protein Through Anabolic Resistance, Calcium and Iron Changes, etc.

    Play Episode Listen Later May 8, 2025 13:43


    Dietitians, Aidan Muir & Leah Higl, discuss the various nutritional requirements that change as we age.    (0:00) - Introduction & Disclaimer (1:12) - Anabolic Resistance (3:23) - Calcium (6:07) - Iron (8:55) - B12  (10:01) - Appetite (11:05) - Healthy Weight Range   Our dietitians

    E201 - Should Endurance Athletes Take Creatine?

    Play Episode Listen Later May 1, 2025 9:46


    Sports Dietitians, Leah Higl and Aidan Muir, explore whether it's worthwhile for endurance athletes to take creatine. They discuss the common concerns surrounding creatine supplementation, its mechanism of action, and the potential benefits it may offer to endurance athletes through both direct and indirect mechanisms.    (0:00) - Introduction & Background (0:35) - What Are the Downsides? (1:40) - How Does Creatine Work?  (2:41) - How Can It Directly Improve Endurance? (4:39) - How Can It Indirectly Improve Endurance? (8:02) - Race Time Assessment Outcomes   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E200 - Special Episode: Non-Nutrition Q&A

    Play Episode Listen Later Apr 24, 2025 24:39


    In this milestone episode 200 of the Ideal Nutrition podcast, Dietitians Aidan Muir and Leah Higl engage in a personal Q&A session, exploring various topics beyond nutrition.    (0:00) - Introduction (1:13) - Leah: How Was Your Studying Experience With ADHD? (3:08) - Aidan: How Did You Meet Your Partner? (4:43) - Leah: Have You Ever Experienced Professional Barriers With Your Presentation? (6:36) - Aidan: If You Weren't a Dietitian, What Career Would You Have Chosen? (9:00) - Aidan: Do You Have Pets? (7:03) - Leah: If You Weren't a Dietitian, What Career Would You Have Chosen? (8:12) - Aidan: How Is Running ‘Is It Raining in Brissy' Going? (9:07) - Leah: Advice for Not Giving an F What People Think (12:23) - Aidan: Any Niche Hobbies? (14:25) - Leah: What Is Your Most Painful Tattoo? (15:09) - Aidan: What Is Your Favourite Holiday Spot? (15:47) - Leah: What Is Your Cat, Neo's, Back Story? (17:27) - Aidan: If Social Media Didn't Exist, How Would Your Life Be Different? (19:31) - Aidan: What Inspired You to Switch From Powerlifting to Marathon Running? (22:58) - Aidan: When Do You Think You'll Hit 100K Followers on IG?   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E199 - Science-Backed Tips for Beating the Odds and Maintaining Weight Loss Long-Term

    Play Episode Listen Later Apr 17, 2025 20:46


    Dietitians, Leah Higl and Aidan Muir, discuss the challenges of weight loss and the importance of maintaining weight loss long-term. The conversation highlights the key strategies for successful weight maintenance backed by research.   (0:00) - Introduction & Background (5:10) - Self Monitoring (7:36) - Meal Planning And/or Prepping Meals in Advance (8:30) - Planning for Events in Advance (9:45) - Home Cooking More Frequently (10:36) - Consistent Routine (12:10) - Strategies for Troubleshooting (15:14) - Physical Activity (18:05) - External Support and Accountability From Professionals (19:12) - Summary    WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E198 - How Micronutrient Deficiencies Impact Energy Levels

    Play Episode Listen Later Apr 10, 2025 10:15


    Dietitians, Adam Muir & Leah Higl, discuss how various micronutrient deficiencies can impact energy levels. They explore the prevalence of these deficiencies, their effects on fatigue, and the importance of testing and dietary assessment to address these issues effectively.   (0:00) - Introduction (0:25) - Iron (1:44) - B12 (2:31) - Magnesium (4:38) - Vitamin D  (6:22) - Honorable Mentions (7:50) - Practical Takeaways   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E197 - Q&A #10

    Play Episode Listen Later Apr 3, 2025 21:07


    Dietitians, Leah Higl and Aidan Muir, answer listener questions covering a range of nutrition topics.    (0:25) - Is the Mediterranean Diet the Gold Standard for Health? (2:58) - Do any micronutrient deficiencies impact energy levels? (5:14) - Does the glycaemic index matter? (7:12) - Can probiotics help with bloating? (10:28) - How does protein help fat loss? (13:00) - Should endurance athletes take creatine? (18:12) - Can certain foods boost 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

    E196 - Do Fat Burners Work?

    Play Episode Listen Later Mar 27, 2025 13:17


    Dietitian's, Aidan Muir & Leah Higl, dive into the effectiveness of fat burners. They explore the mechanisms by which fat burners are believed to work, including increased metabolic rate, appetite suppression, and fat oxidation. The discussion also covers common ingredients found in them, and what the current body of research shows. (0:00) - Introduction (1:11) - Mechanisms for How They Could Work (2:04) - Analysis of Those Mechanisms (5:22) - Individual Ingredients (9:01) - Research Findings (10:17) - Our Interpretation & Recommendations   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E195 - Does Eating Before Exercise Improve Performance? What Does the Research Show?

    Play Episode Listen Later Mar 20, 2025 11:32


    Sports Dietitian's, Leah Higl & Aidan Muir, dive into the significance of pre-training nutrition, particularly focusing on carbohydrates and their impact on performance in both endurance and resistance training. They explore various studies that highlight the benefits of carbohydrate intake before exercise, discuss the importance of feeling good during workouts, and touch on other nutrients like sodium and dietary nitrates that can enhance performance.    (0:00) - Introduction (1:00) - The Theory Behind Why is Beneficial (2:38) - Endurance Training & Carb Intake (4:50) - Resistance Training & Carb Intake (7:17) - Other Thoughts & Benenficial Nutrients (10:27) - Our Interpretation & Practical Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E194 - Ways to Make Fat Loss Easier - Updated 2025 Thoughts

    Play Episode Listen Later Mar 13, 2025 26:13


    Dietitian's, Leah Higl & Aidan Muir, discuss various strategies to make fat loss easier.    (0:00) - Introduction (0:50) - Choosing an appropriate sized deficit (2:22) - Protein Intake (4:33) - Fibre Intake (5:13) - Consistent Meal Timing (7:23) - Food Volume (10:47) - Minimally Processed Foods (11:39) - Sleep (12:44) - Appropriate Flexibility (15:23) - Liquid Calories (17:37) - Avoid large feeding windows (19:43) - Optimising Calorie Deficit Length (21:03) - Low Calorie Drinks (23:06) - Limit the Restriction of Fun Foods (24:21) - Adequare Meal Size   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E193 - To Maximise Muscle Growth It Might Take More Than 1.6-2.2g/KG Protein

    Play Episode Listen Later Mar 6, 2025 17:21


    Sports Dietitian's, Aidan Muir & Leah Higl,  discuss what the optimal protein intake is for maxamising muscle growth. They explore the widely referenced 1.6 to 2.2 grams per kilogram of body weight, the origins of this guideline, critiques surrounding its validity, and the complexities of interpreting protein research.   (0:00) - Introduction (2:35) - Exploring the 1.6-2.2g/kg Paper (4:37) -Difficulties Interpreting the Research (8:34) - What Does Recent Research Suggest? (10:56) - Our Interpreation (13:04) - Practical Recommendations   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E192 - How Much Does Metabolic Adaptation Matter?

    Play Episode Listen Later Feb 27, 2025 12:37


    Dietitian's, Leah Higl & Aidan Muir, discuss into the complexities of metabolic adaptation, exploring its significance in weight loss and the factors that influence it. They review research findings on calorie reductions due to metabolic adaptation, the practical implications for individuals undergoing weight loss, and the role of incidental movement in energy expenditure.    (0:00) - Introduction (1:27) - What Is Metabolic Adaptation (2:26) - The Research (5:49) - How to Test Your Energy Expenditure (7:56) - Practical Interpretation (9:09) - The Impact on Incidental Movement (11:03) - Summary     WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E191 - How to Avoid a Post-Diet Rebound

    Play Episode Listen Later Feb 20, 2025 13:28


    Dietitian's, Leah Higl and Aidan Muir, discuss the challenges of maintaining weight loss and avoiding the post-diet rebound. They explore various scenarios of weight regain, emphasising the importance of understanding the transition phase after dieting.    (0:00) - Introduction & Weight Regain Scenarios (2:01) What to Do in Scenario 1 (You Regain Weight After a Period of Being Able to Maintain It) (4:54) - What to Do in Scenarios 2 & 3 (You Lose Weight and Feel Good/Not Good on the Way Down, and Regain It Quickly) (8:01) - How to Transition Out of a Deficit Successfully   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E190 - Is Bulking Dead?

    Play Episode Listen Later Feb 13, 2025 15:20


    Sports Dietitians, Aidan Muir and Leigh Higl deep dive into the topic of bulking. They explore the claims that bulking is 'dead' and discuss the reasons behind this shift in perspective, including the role of caloric surplus, muscle growth mechanisms, and the importance of research in understanding these concepts.    (0:00) - Introduction & Background (1:17) - Reasons Why People Claim it is “Dead” (3:12) - Unpacking these claims (9:16) - The research & Outlier Cases (12:23) - Our Interpretation & Ket Takeaways   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en Our dietitians

    E189 - Creatine and Cognitive Function

    Play Episode Listen Later Feb 6, 2025 13:12


    Dietitian's, Aidan Muir & Leah Higl, explore the relationship between creatine supplementation and cognitive function. They discuss the mechanisms by which creatine may enhance cognitive performance, and also dive into potential benefits for neurodegenerative diseases, concussions and more.    (0:00) - How Does Creatine Work? (3:02) - Creatine & Sleep Deprviation (5:31) - Memory, Attention, Focus & Problem Solving (6:57) - Neurodegenerative Diseases (9:30) - Does It Benefit Concussions? (11:34) - Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E188 - Should We Avoid Nightshade Vegetables?

    Play Episode Listen Later Jan 30, 2025 9:20


    Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the controversial topic of nightshade vegetables and their potential effects on health, particularly in relation to autoimmune conditions. They explore what nightshades are, the presence of solanine, and the debate surrounding their consumption. The conversation delves into the autoimmune protocol diet, individual dietary adjustments, and the importance of trial and error in identifying personal food sensitivities.   (0:00) - What are Nightshades?  (1:10) - Why Is It Proposed That We Should Avoid Them? (1:59) - Is There Any Merit to These Claims? (5:55) - Who Would Benefit From Eliminating Them? (7:57) - Considerations if You Are Going to Eliminate Them (8:33) - Summary & Takeaway   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E187 - Do Calcium Supplements Increase the Risk of Cardiovascular Disease?

    Play Episode Listen Later Jan 23, 2025 12:40


    Dietitian's, Leah Higl & Aidan Muir, explore the topic of calcium supplements and their potential link to cardiovascular disease. They go through the research, discuss the differences between dietary calcium intake and supplementation, fracture risk outcomes, the potential benefits of vitamin K2 & more.    (0:00) - Proposed Mechanisms (1:01) - The Research (2:24) - The Impact of Dietary Calcium (4:46) - Caclium Supplementation & Fracture Risk (9:56) - Can Supplementing with Vitamin K2 Help?  (11:39) - Our Interpreatation & Overall Takeaway   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E186 - Nutrition for Hypermobility, MCAS & POTS

    Play Episode Listen Later Jan 16, 2025 21:17


    Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the complexities of nutrition related to hypermobility, Mast Cell Activation Syndrome (MCAS), and Postural Orthostatic Tachycardia Syndrome (POTS).   (0:00) - Introduction (1:01) - What Is Hypermobility & the Subcategories? (3:01) - What is MCAS? (4:53) - What is POTS? (7:10) - General Nutrition Strategies for Hypermobility (9:08) - Dietary Considerations for MCAS & How to Manage Histamine Levels (13:30) - Enzyme Recommendations (15:43) - How to Manage MCAS & POTS Simulatenously (19:26) - Final Notes & Recommendations   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E185 - Common Mistakes People Make When Going Plant Based, and How to Fix Them

    Play Episode Listen Later Jan 9, 2025 28:09


    Sports Dietitians, Leah Higl and Aidan Muir, discuss common mistakes people make when transitioning to a plant-based diet. They explore the importance of protein intake, caloric management, and the nutritional deficiencies that can arise from a plant-based lifestyle. The conversation also touches on the social challenges of eating out and the impact of perfectionism on one's relationship with food.    (0:00) - Introduction (0:37) - Common Protein Related Issues  (7:12) - Navigating Calorie Intakes (9:46) - Common Nutrient Deficiencies & Recommended Supplements (11:20) - B12 Considerations (14:14) - Iron Considerations (16:15) - Zinc, Omega-3, Selenium & Calcium (21:27) - Eating Out & Social Challenges (23:46) - The Impact of Perfectionism   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E184 - Coffee and Health/Longevity

    Play Episode Listen Later Jan 2, 2025 12:32


    Dietitians, Leah Higl & Aidan Muir, delve into the complex relationship between coffee consumption and health, particularly its impact on longevity. They discuss both the potential downsides of coffee, such as its effects on sleep and anxiety, and the wealth of research suggesting that coffee may actually contribute to a longer life. The conversation highlights various studies, the mechanisms behind coffee's health benefits, and offers practical advice for coffee drinkers.   (0:00) - Introduction (1:49) - The Downsides (3:03) - Observational Research (6:19) - Interpreting the Research  (8:22) - The Mechanisms  (10:21) - Final Thoughts & Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E183 - Gut Health and Weight Loss

    Play Episode Listen Later Dec 26, 2024 13:52


    Dietitians, Aidan Muir and Leah Higl, dive into the intricate relationship between gut health and weight loss. They explore how gut health can influence body weight, the role of the microbiome, and the impact of dietary choices. Through the examination of key research studies, they discuss the complexities of energy balance, the significance of calorie intake, and practical steps listeners can take to improve gut health while managing weight.   (0:00) - Introduction (1:36) - Interesting Research (4:35) - Potential Mechanisms That May Influence Energy Balance (8:14) - Interpretating the Research (12:15) - Summary & What to Do With This Information   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E182 - Reversing Insulin Resistance

    Play Episode Listen Later Dec 19, 2024 15:05


    Dietitians, Leah Higl and Aidan Muir, explore into the complexities of insulin resistance, discussing its definition, measurement, and the various factors that influence it.    (0:00) - What Is Insulin Resistance, How Do We Measure It & What Are the Causes (3:04) - The Role of Exercise (4:10) - Weight Loss (5:33) - Specific Nutrients of Interest (11:00) - Meal Timing (12:41) - Impact of Stress (13:29) - Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:  https://www.idealnutrition.com.au/podcast/ INSTAGRAM:  https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E181 - Does PCOS Reduce BMR?

    Play Episode Listen Later Dec 12, 2024 11:46


    Dietitians, Leah Higl and Aidan Muir, delve into the relationship between PCOS (Polycystic Ovary Syndrome) and basal metabolic rate (BMR). They explore the existing research, and other challenges associated with PCOS that may impact weight loss.    (0:00) - Introduction (1:14) - The Research (5:00) - Interpreting the Outlier Study (8:28) - Why Is Weight Loss More Diffuclt With PCOS? (11:06) - Summary   WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E180 - Q&A #9 (Feat. Tyler Brooks)

    Play Episode Listen Later Dec 5, 2024 24:34


    Sports Dietitians, Aidan Muir & Tyler Brooks, answer some of the listeners most common questions.    (0:00) - Introduction (0:53) - Do You Need to Have Pre-training Carbs for a Short High-Intensity Session e.g.

    E179 - Nutrition for Marathon Runners

    Play Episode Listen Later Nov 28, 2024 27:34


    Sports Dietitians, Aidan Muir & Samantha Staines, sdiscuss essential nutrition strategies for marathon runners. They cover intra-race carbohydrate intake, effective carb loading techniques, the importance of electrolytes, the role of caffeine, the benefits of beetroot juice, and considerations for body composition. The conversation emphasises the need for personaliaed nutrition plans and the importance of practice before race day to optimise performance.

    E178 - Are There Downsides to Eating Too Much Protein?

    Play Episode Listen Later Nov 21, 2024 14:26


    Dietitians, Leah Higl & Aidan Muir, explore the complexities of protein intake, discussing its essential role in muscle growth and overall health while also addressing potential downsides of excessive consumption.   (0:00) - Introduction (1:04) - Protein and Kidney Health Summary (1:54) - Potential Trade-Offs With Consuming Other Macronutrients (4:31) - Taste & Dietary Flexibility (5:37) - Is There an Impact on Gut Health? (7:13) - Longevity (9:34) - Environmental Concerns (11:57) - Financial Considerations (12:52) - Summary   Our dietitians

    E177 - How Nutrition Changes Pre/Post Cooking

    Play Episode Listen Later Nov 14, 2024 10:29


    Accredited Practicing Dietitians, Aidan Muir & Leah Higl, explore how cooking affects the nutritional profile of food.    (0:00) - Introduction (1:04) - Cooked vs Raw Weight (5:29) - Nutrient Losses From Different Cooking Methods (7:31) - Nutrient Absorption From Cooked vs Raw Food (9:06) - How Much Does This All Matter?   WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

    E176 - Q&A #8

    Play Episode Listen Later Nov 7, 2024 23:09


    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

    E175 - Are Seed Oils Bad for You?

    Play Episode Listen Later Oct 31, 2024 23:59


    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

    E174 - The Biggest Loser Study

    Play Episode Listen Later Oct 24, 2024 13:08


    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

    E173 - The Highest Protein Intake Ever Studied

    Play Episode Listen Later Oct 17, 2024 10:43


    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

    E172 - How Differently Do People Respond to the Same Sized Calorie Surpluses/Deficits?

    Play Episode Listen Later Oct 10, 2024 17:04


    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

    E171 - Creatine and Kidney Function

    Play Episode Listen Later Oct 3, 2024 8:04


    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

    E170 - REDs and Low Energy Availability

    Play Episode Listen Later Sep 26, 2024 10:32


    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

    E169 - Low Carb Diets for Endurance Athletes

    Play Episode Listen Later Sep 19, 2024 19:05


    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

    E168 - L-Glutamine for Gut Health - Does It Work?

    Play Episode Listen Later Sep 12, 2024 8:26


    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

    E167 - The Blood Type Diet

    Play Episode Listen Later Sep 5, 2024 5:58


    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

    E166 - Is Carbohydrate Cycling Good for Fat Loss?

    Play Episode Listen Later Aug 29, 2024 13:38


    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

    E165 - Hack Your Health: The Secrets of Your Gut - Documentary Review

    Play Episode Listen Later Aug 22, 2024 26:18


    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

    E163 - Addressing 6 Common Myths Around Weight Loss

    Play Episode Listen Later Aug 15, 2024 11:53


    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

    E164 - Addressing 5 (More) Myths Around Weight Loss

    Play Episode Listen Later Aug 15, 2024 13:34


    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

    E162 - Protein Supplementation Questions and Misconceptions

    Play Episode Listen Later Aug 8, 2024 15:31


    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

    E161 - How Long Should Bulking and Cutting Phases Be?

    Play Episode Listen Later Aug 1, 2024 17:30


    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

    E160 - Supplements for Endurance Athletes

    Play Episode Listen Later Jul 25, 2024 25:26


    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

    E159 - How Much Does Sodium Affect Blood Pressure?

    Play Episode Listen Later Jul 18, 2024 11:08


    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

    E158 - Reasons You Aren't Losing Weight on a Low-Calorie Diet (And What to Do)

    Play Episode Listen Later Jul 11, 2024 27:56


    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

    E157 - Caffeine Questions and Misconceptions

    Play Episode Listen Later Jul 4, 2024 15:23


    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

    E156 - Debunking 10 Nutrition Myths - Rapid Fire

    Play Episode Listen Later Jun 27, 2024 19:01


    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

    Bonus Episode - Insights with Ideal Nutrition Featuring Leah Higl

    Play Episode Listen Later Jun 20, 2024 34:46


    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

    E155 - Regular Olive Oil vs Extra Virgin Olive Oil From a Health Perspective

    Play Episode Listen Later Jun 13, 2024 8:58


    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

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