The Ideal Nutrition Podcast (Aidan Muir and Leah Higl)
Explore every episode of The Ideal Nutrition Podcast
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 22 Mar 2024 | E144 - You Are What You Eat: A Twin Experiment - Dietitian's Review | 00:21:26 | |
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/ | |||
| 19 Sep 2024 | E169 - Low Carb Diets for Endurance Athletes | 00:19:05 | |
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 👇 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 | |||
| 07 Apr 2023 | E94 - Omega 3 Part 1 | 00:19:44 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 15 Jun 2023 | E104 - Nutrition For Endometriosis | 00:21:15 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 13 Oct 2022 | E69 - Nutrient Timing: What Should We Care About? | 00:18:55 | |
Sports dietitians Aidan & Leah discuss when nutrient timing matters and when it doesn't. From protein and training nutrition to boosting your metabolism. (00:00) - Introduction (0:49) - Protein & The Anabolic Window (3:39) - Carbohydrates (7:08) - Pre-Workout Meal Timing (10:08) - Fat & Fibre (11:05) - Nutrient Timing & Metabolism (15:44) - Sleep and Nutrition (17:55) - Summary
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 04 Nov 2021 | E20 - Tracking Changes in Body Composition | 00:20:42 | |
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. (0:00) - Intro (0:43) - Scale Weight (7:00) - Waist Circumference (8:39) - DEXA (11:21) - Skinfolds (15:15) - BIA (19:52) - Outro | |||
| 29 Aug 2024 | E166 - Is Carbohydrate Cycling Good for Fat Loss? | 00:13:38 | |
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 👇 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 | |||
| 03 Jun 2022 | E50 - Does Your Metabolism Slow As You Age? | 00:18:18 | |
So many people attribute a heavier body weight in later life to a slowing metabolism. But does your metabolism actually slow as you age and if so, how much control do we have over it? (0:00) - Introduction (0:30) - Total Daily Energy Expenditure Breakdown (1:46) - Metabolism & Aging (8:56) - Menopause & Metabolism (11:00) - Testing Resting Metabolic Rate in Practice (13:20) - Life Changes & Practical Takeaway (17:50) - 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 | |||
| 02 Sep 2021 | E10 - Collagen Supplementation for Injury Recovery | 00:26:16 | |
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.
(0:00) - Introduction (0:42) - Aidan's Interest in Collagen Research (2:50) - What Types of Injuries Can It Help? (3:53) - Dosage & TIming (6:16) - Vitamin C (7:02) - Mechanims (10:21) - How Effective Is It? (14:19) - Injury Prevention (16:27) - Collagen & Protein Intake (17:39) - Dietary Sources (19:48) - Plant Based Supplements (23:38) - Collagen & Muscle Growth (25:49) - Outro | |||
| 31 Mar 2022 | E41 – Choosing the Right Sized Calorie Deficit and Rate of Weight Loss | 00:23:13 | |
How do you know how large your calorie deficit should be for fat loss? The good thing is that there are heaps of options. Leah and Aidan discuss the pros and cons of different sized deficits and when you should choose more aggressive or conservative approaches. (0:00) - Intro (0:25) - Energy Balance & Calorie Deficits Explained (6:00) - Underreporting Issues (7:23) - The Impact of Medical Conditions (9:05) - Pros and Cons of Larger vs Smaller Calorie Deficits (13:50) - Research on Different Weight-loss Rates (19:00) - 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 👇 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 | |||
| 28 Nov 2024 | E179 - Nutrition for Marathon Runners | 00:27:34 | |
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. | |||
| 16 Sep 2023 | E117 - Training The Gut For Endurance Athletes | 00:16:29 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 05 Dec 2024 | E180 - Q&A #9 (Feat. Tyler Brooks) | 00:24:34 | |
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. <30 Minutes of Sparring? (2:28) - I’ve Started Running. At What Point Does Nutrition Need to Be Planned More Carefully Around Runs? (5:48) - How Do You Feel About the Correlation Between “Fixing” Gut Health and Autoimmune Conditions Like Rheumatoid Arthritis? (8:24) - Is It Normal to Gain Weight if You Start Strength Training but Don’t Really Increase Calories? (13:16) - What Do You Think of the Correlation Between ADHD and Eating Disorders? (15:57) - What Are Your Thoughts on Carb Cycling? For Deficits, Maintenance or Bulk Protocols? (19:33) - Creatine Gummies - Yay or Nay? (20:17) - If I Keep Protein High Can I Still Keep Cutting After Surgery? (21:19) - What’s Difference Between Artificial Sweeteners and Sugar Alcohols? (22:19) - Why Do People Say That Sleep Is Important When Trying to Lose Weight?
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 Sophie Andrew @soph.dietitian | |||
| 09 Feb 2023 | E86 - Nutrition for Endurance Athletes | 00:23:50 | |
WEBSITE: https://www.idealnutrition.com.au/ | |||
| 16 Jan 2025 | E186 - Nutrition for Hypermobility, MCAS & POTS | 00:21:17 | |
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 👇 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 Sophie Andrew @soph.dietitian | |||
| 10 Mar 2022 | E38 - What to Do When You Hit a Fat Loss Plateau | 00:18:41 | |
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. (0:00) - Intro (0:25) - Reasons for Hitting a Fat Loss Plateau (8:09) - Strategies for Overcoming Weight Loss Plateaus (18:20) - 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 | |||
| 25 Nov 2022 | E75 - Q&A #4 | 00:20:07 | |
In this episode, Aidan and Leah answer listener questions including thoughts on set point theory, salt for pre-training and B12 for vegans. (0:00) - Introduction (0:21) - Why is there a huge range in recommendations for B12 for vegans? (2:41) - Why does being in a deficit make you feel sick/nauseous? Is it low blood sugar? (5:10) - What are your thoughts on body-weight set-point? (8:58) - For clients looking to lose weight – do you set protein targets based on goal body weight or current body weight? (11:19) - Does having salt pre-workout help performance in the gym? (14:12) - What blood tests should you get if you struggle with weight loss? (17:24) - During deload weeks, should we decrease calories to maintenance?
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 | |||
| 07 Oct 2021 | E15 - Thoughts on Volume Eating | 00:15:59 | |
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.
(0:00) - Introduction (0:19) - What is Volume Eating? (1:03) - Benefits (4:41) - Downsides (7:27) - Appetite (11:06) - Whole Foods, Plant-Based, No Oil (14:20) - Is Volume Eating Relevant for Everyone? (15:14) - Outro | |||
| 14 Oct 2023 | E121 - Supplements For IBS | 00:18:33 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 10 Feb 2022 | E35 - Top Nutrition Tips for Gut Health | 00:18:42 | |
Leah and Aidan share their top tips for improving gut health. (0:00) - Intro (0:22) - What Is The Microbiome (1:53) - Tip #1: Fibre (4:36) - Tip #2: Consume >30 Plant Sources Per Week (10:00) - Tip #3: Pre & Probiotics (12:30) - Tip #4: Probiotic Supplements (13:42) - Tip #5: Resistant Starch (16:16) - Tip #6 Moderate Alcohol & Meat Products (17:37) - Summary & 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 | |||
| 11 Aug 2022 | E60 - What We Wish More People Knew About Nutrition | 00:18:17 | |
Nutrition can be a bit of a minefield of misinformation. So Dietitians, Aidan & Leah, discuss the top 8 things they wish people knew about nutrition. (0:00) - Introduction (0:42) - Energy Balance & Macros (1:48) - Context of Overall Intake & Health (3:27) - Rate of Weight Loss & Weight Gain (6:47) - Metabolism Isn't Static (8:53) - Perfection vs Consistency (10:26) - Tracking Calories Is Hard (13:17) - Media Headlines & Studies (15:24) - Reduced Gut Symptoms vs Improved Gut Health (17:55) - 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 | |||
| 11 Nov 2021 | E21 - Nutritional Considerations for Plant Based Athletes | 00:25:29 | |
Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how to go about optimising your diet for performance if you are following a plant based diet. (0:00) - Intro (0:44) - Protein Intake (5:12) - Building Muscle in a Calorie Deficit (9:12) - High Intakes of Soy (12:37) - Being in a Calorie Surplus (15:18) - High Intakes of Fibre (19:16) - Vitamin B12 (21:26) - Iron (22:48) - Zinc & Vitamin D (23:33) - Vegan vs Plant-Based (25:12) - Outro
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| 06 Mar 2025 | E193 - To Maximise Muscle Growth It Might Take More Than 1.6-2.2g/KG Protein | 00:17:21 | |
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 👇 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 Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ | |||
| 15 Sep 2022 | E65 - Ashwagandha | 00:15:46 | |
Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation. (0:00) - Introduction (1:59) - Stress, Anxiety & Depression (4:53) - Sleep (7:03) - Testosterone (8:02) - Strength & Muscle Growth (11:19) - VO2 Max & Endurance (12:32) - Dosage & How to Take It (13:33) - Summary
WEBSITE: https://www.idealnutrition.com.au/ 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 | |||
| 27 Jan 2022 | E32 - Exploring Non-traditional Approaches to Type 2 Diabetes Management Part 1 | 00:19:09 | |
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 (0:00) - Intro (0:23) - What Is Type II Diabetes?' (3:03) - Defining Remission (10:57) - Current Standard Model of Care for Management (15:04) - Medicare & Chronic Disease Management Plans (18:20) - Outro & Summary of Part II
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 | |||
| 22 Oct 2023 | E122 - Nutrition For DOMS | 00:21:26 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 02 Dec 2022 | E76 - How to Improve Sleep with Nutrition | 00:16:02 | |
Aidan and Leah discuss evidence-based nutrition tips for getting longer, higher-quality sleep! (0:00) - Introduction (0:59) - Impact of Caffeine (2:20)- Carbohydrate Intake & Timing Before Bed (4:18) - Tart Cherry Juice (6:31) - Optimal Satiety Levels (7:38) - Dietary Quality (9:03) - Supplements for Stress Management & Sleep (12:01) - Magnesium (15:00) - 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 | |||
| 30 Dec 2021 | E28 - Keto | 00:26:27 | |
Tyler and Aidan discuss the ins and outs of keto, covering a broad range of topics. (0:00) - Intro (0:47) - What Is Keto/Ketosis (7:15) - Macro Ratio of the Ketogenic Diet (9:05) - Keto & Weight Loss (17:21) - Common Misconceptions (21:28) - Impact on Blood Lipids & Cholesterol (25:36) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au/ | |||
| 27 Oct 2022 | E71 - Food Chemicals and Intolerances (RPAH Elimination Diet) | 00:16:43 | |
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. (0:00) - Introduction (1:46) - Symptoms of Food Chemical Sensitivities (2:56) - Key Food Chemicals in the Diet (5:57) - The RPAH Elimination Diet Process (8:15) - Success Rates & The Research (10:53) - Downsides & Considerations (13:40) - Are There Easier Alternatives? (15:38) - 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 | |||
| 20 Feb 2025 | E191 - How to Avoid a Post-Diet Rebound | 00:13:28 | |
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 👇 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 Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_
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| 13 Apr 2023 | E95 - Omega 3 Part 2 | 00:28:18 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 20 Apr 2023 | E96 - Can You Cook With Olive Oil? | 00:11:37 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 04 Apr 2024 | E146 - Is Intermittent Fasting Bad for Muscle Growth? | 00:20:02 | |
Sports Dietitians, 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. (0:00) - Introduction (1:00)- Protein Distribution and Muscle Growth (4:49) - Is There an Upper Limit on Post Workout Protein Intake for MPS? (10:43) - The Research on Fasting & Muscle Growth / Retention (14:33) - Practical Challenges & Recommendations (17:47) - Summary & 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 | |||
| 12 May 2022 | E47 - Nutrition For A Powerlifting Meet Day | 00:17:21 | |
Comp day nutrition is a bit different from normal nutrition. This episode covers what to focus on so that you can give yourself the best opportunity to have a good meet. (0:00) - Introduction (1:13) - General Guidelines (4:29) - Foods to Avoid GI Upsets (7:14) - Caffeine Consumption (11:47) - Hydration Strategies (13:30) - Timing of Food Intake (14:35) - Meal & Snack Suggestions (17:00) - Outro
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 | |||
| 09 May 2024 | E150 - Can Blood Glucose Monitors Improve Athletic Performance? | 00:18:26 | |
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 | |||
| 16 Feb 2024 | E139 - Ways To Makes Fat Loss Easier | 00:26:28 | |
In this episode, sports dietitians, Aidan and Leah discuss the many ways you can make fat loss easier! WEBSITE: https://www.idealnutrition.com.au/ | |||
| 14 Apr 2022 | E43 – Is Soy Good or Bad for Your Health? | 00:20:05 | |
Soy is one of those areas of nutrition where it seems like a lot of people either consider it to be terrible for health and wellbeing, or really good. In this podcast, Aidan is mostly interviewing Leah since she is the expert on the topic. They cover commonly discussed areas and add context around how much is likely to be beneficial for overall health while minimising downsides. (0:00) - Introduction (1:00) - Concerns and Myths (3:10) - Feminising Effects in Men (5:24) - Fertility in Women (9:03) - Cancer Risk (11:13) - Thyroid Function (15:46) - Benefits of Soy (18:17) - Summary & 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 | |||
| 12 May 2023 | E99 - Mock Meats: Are They Healthier Than The Real Thing? | 00:17:45 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 09 Sep 2023 | E116 - Top 10 Nutrition Mistakes | 00:20:14 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 30 Sep 2023 | E119 - Do You Need to Wait 1-2 Hours After Waking Before Consuming Caffeine | 00:09:22 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 25 Aug 2023 | E114 - Do Artificial Sweeteners Raise Insulin or Impact Blood Glucose Levels? | 00:18:00 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 29 Dec 2023 | E132 - Interesting Experiences with Clients | 00:25:37 | |
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/ | |||
| 30 Mar 2023 | E93 – Nutrition For Shift Workers | 00:12:21 | |
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/ Our dietitians 👇 | |||
| 25 May 2023 | E101 - Organic VS Non-Organic Food | 00:24:07 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 02 Jan 2025 | E184 - Coffee and Health/Longevity | 00:12:32 | |
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 👇 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 Sophie Andrew @soph.dietitian | |||
| 24 Mar 2022 | E40 – What is the Ideal Calorie Surplus Size for Muscle Gain | 00:14:47 | |
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. (0:00) - Intro (0:35) - Benefits of a Calorie Surplus for Muscle Building (1:23) - Downsides of Too Large or Small Calorie Surplus (2:40) - College Athletes Study on Calorie Surplus and Muscle Gain (5:00)- Impact on Energy Expenditure & Weight Gain Variability (8:32) - Study: Energy Surplus Required to Maximise Muscle Growth (12:20) - How to Adjust the Surplus & Ideal Weight Gain Targets (14:30) - 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 | |||
| 18 May 2023 | E100 - Special Episode With The Ideal Nutrition Team | 00:49:15 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 15 Aug 2024 | E164 - Addressing 5 (More) Myths Around Weight Loss | 00:13:34 | |
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 👇 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 | |||
| 16 May 2024 | E151 - Is Having Antioxidants Around Training a Bad Idea? | 00:18:28 | |
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 | |||
| 19 Nov 2021 | E22 - Thoughts on Reverse Dieting | 00:17:44 | |
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. (0:00) - Intro (0:37) - What is Reverse Dietiting? (3:34) - The Claims & Problems With Self Reported Intake (8:07) - Benefits of Reverse Dietiting (13:12) - Downsides of Reverse Dietiting (17:02) - Outro
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| 07 Oct 2023 | E120 - Thoughts on a Wholefood, Plant Based Diet | 00:19:50 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 02 May 2024 | E149 - Does Coffee Actually Dehydrate You? | 00:06:40 | |
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 Katelyn Bowden @katelyn_dietitian | |||
| 10 Apr 2025 | E198 - How Micronutrient Deficiencies Impact Energy Levels | 00:10:15 | |
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 👇 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 Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition | |||
| 27 Apr 2023 | E97 - Our Thoughts on Meal Plans | 00:11:05 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 21 Jul 2022 | E57 - Thoughts On The Vertical Diet For Strength Athletes | 00:15:52 | |
The vertical diet was created by Stan Efferding. It claims to optimize gut health, body composition, and performance. Sports dietitians, Aidan & Leah discuss the pros and cons of this diet. (1:01) - What Is the Vertical Diet? (5:08) - Criticisms (9:53) - Benefits & Positive Aspects (12:46) - Summary
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ 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 | |||
| 09 Jun 2022 | E51 - Resistant Starch | 00:11:59 | |
Most of us do not have enough resistant starch in our diet. Dietitians Leah Higl & Aidan Muir discuss why you should potentially be eating more of it and where to get it. (0:00) - Introduction (1:10) - Sources & Optimal Intake (2:12) - Health Benefits (8:03) - Practical Reccomendations for Increasing Intake (10:55) - Summary
WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.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 | |||
| 12 Jan 2023 | E82 - Thoughts On The Alkaline Diet | 00:18:44 | |
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/ | |||
| 01 Jun 2023 | E102 - L-Theanine | 00:12:06 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 21 Nov 2024 | E178 - Are There Downsides to Eating Too Much Protein? | 00:14:26 | |
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 👇 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 Sophie Andrew @soph.dietitian | |||
| 25 Jul 2024 | E160 - Supplements for Endurance Athletes | 00:25:26 | |
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 👇 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 | |||
| 06 Jan 2023 | E81 - Nutrition For Fat Loss Part 3 | 00:21:05 | |
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 Josh Wernham @josh_does_health | |||
| 08 Aug 2024 | E162 - Protein Supplementation Questions and Misconceptions | 00:15:31 | |
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 👇 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 | |||
| 22 Jul 2021 | E4 - Nutrition for Cramps | 00:25:52 | |
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. (0:00) - Introduction (0:33) - Two Main Theories (1:56) - Dehydration-Electrolyte Imabalance (5:40) - Neuromuscular Fatigue (7:28) - Strategies to Avoid/Prevent Cramps (9:44) - Pickle Juice & HOTSHOT (15:08) - Hydration & Electrolytes (19:32) - Magnesium (21:58) - Glycerol & Hyperhydration (24:20) - Fuelling Sessions Well (25:26) - Summary
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| 13 Jan 2024 | E134 - Diet Breaks VS Refeeds | 00:24:07 | |
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/ | |||
| 15 Aug 2024 | E163 - Addressing 6 Common Myths Around Weight Loss | 00:11:53 | |
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 👇 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 | |||
| 17 Sep 2021 | E12 - Q&A | 00:25:34 | |
Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol. (0:00) - Introduction (0:43) - What Is the Impact of Alcohol on Body Composition & Strength? (6:50) - Thoughts on Mixing Creatine With Protein Shakes? (8:32) - Do You Recommend Multivitamins to Fill the Gaps? (12:44) - If You Train Multiple Times per Day. What’s the Fastest Way to Replenish Glycogen Stores? (16:47) - Is Inositol Beneficial for PCOS? (17:36) - Do All Types of Carbs Hold Water or Is It Just Grains? (19:26) - Thoughts on Carb Cycling? (25:14) - Outro
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| 27 Mar 2025 | E196 - Do Fat Burners Work? | 00:13:17 | |
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 👇 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 Sophie Andrew @soph.dietitian Torwen Eerkens @fullyfuelled_ Bella Murdoch @enrichnutrition | |||
| 16 Feb 2023 | E87 - Vitamin D | 00:20:18 | |
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/ | |||
| 23 Jun 2022 | E53 - Should You Take A Multivitamin? | 00:13:46 | |
Multivitamins can absolutely be a great tool in certain circumstances where there are a lot of gaps in someone's nutritional intake, but when should you use them? Dietitians, Aidan & Leah discuss the pros and cons of taking a multivitamin. (0:00) - Introduction (0:30) - Pros & Situations Where They Could Be Beneficial (4:08) - Cons of Taking Multivitamins (7:26) - The Research on Mortality Risk (11:19) - Individual Supplementation vs Multivitamins (12:45) - Practical Takeaway & 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 | |||
| 16 Jul 2021 | E3 - Thoughts on Aggressive Dieting | 00:25:22 | |
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. (0:00) - Why Is This Relevant? (3:39)- What Defines 'Aggressive Dieting'? (4:45) - Who Shouldn't Do It? (10:47) - Benefits (14:50) - Aggressive Dietiting on Diabetes (18:34) - Considerations (24:17) - Summary
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| 10 Nov 2022 | E73 - Should We Care About the Glycaemic Index? | 00:12:27 | |
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? Based on the provided transcript and focusing on the main points for creating concise timestamps, here's a simplified version: (0:00) - Introduction (1:02) - Relevance of Glycemic Index (2:23) - Impact on Body Composition (4:37) - Individual Variability & Factors Affecting GI (6:50) - Misconceptions About Low GI Foods (7:41) - Glycemic Index vs Glycemic Load (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 👇 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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| 30 May 2024 | E153 - Does Meal Timing Affect Fat Loss? | 00:21:59 | |
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 | |||
| 16 Dec 2023 | E130 - Electrolytes & Sports Performance | 00:19:43 | |
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/ | |||
| 08 Dec 2023 | E129 - L-Carnitine and Fat Loss | 00:07:34 | |
In this episode, sports dietitians Aidan & Leah discuss L-carnitine supplementation for fat loss. WEBSITE: https://www.idealnutrition.com.au/ | |||
| 29 Dec 2022 | E80 - Nutrition For Fat Loss Part 2 | 00:19:41 | |
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. (0:00) - Introduction (1:03) - Why Do People Report Low Calories Not Working (7:53) - Protein Intake (12:01) - Low Carbs vs Low Fat (15:26) - The Impact of Hormones (19:16) - 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 | |||
| 27 Aug 2021 | E9 – What to Do if FODMAPs Doesn’t Work | 00:30:30 | |
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.
(0:00): Introduction (0:59) - First Thing to Look At (3:31) - High Fibre Intake (5:00) - Impact of Stress & Mood (7:14) - Cognitive Behavioural Therapy & Gut directed Hypnotherapy (10:24) - Gut Health (14:37) - Impact of Food restriction & Eating Disorders (20:06) - Vitamin D (23:05) - Probiotics (26:34) - Peppermint Oil (29:34) - Summary | |||
| 26 Jan 2023 | E84 - Thoughts On The Mediterranean Diet | 00:17:21 | |
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/ | |||
| 16 Jun 2022 | E52 - BCAAs & EAA Supplements | 00:10:18 | |
In this episode of The Ideal Nutrition podcast, sports dietitians, Aidan & Leah talk through the evidence behind BCAA & EAA supplements and if they are worth your money. (0:00) - Introduction (0:44) - What Are They? (2:00) - Proposed Benefits (3:11) - Efficacy in Research (7:13) - When You Might Want to Include Them (9:14) - Summary / Outro WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 22 Dec 2023 | E131 - Nutrition For CSID | 00:19:48 | |
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/ | |||
| 04 Nov 2023 | E124 - Lactose Intolerance | 00:16:40 | |
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/ Our dietitians 👇 | |||
| 16 Jul 2021 | E1 - Peri-Workout Nutrition | 00:17:02 | |
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.
(0:00) - Introduction (0:43) - Pre-Workout Nutrition (3:43) - 'Training Low' (5:31) - Intra-Workout Nutrition (9:15) - Are There Benefits of BCAAs & EAAs? (10:38) - Post-Workout Nutrition (10:45) - The 'Anabolic Window' (12:40) - Post-Workout Carbohydrates (14:08) - Hydration (15:01) - Summary
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| 09 Jun 2023 | E103 - Carb Loading | 00:18:23 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 05 Sep 2024 | E167 - The Blood Type Diet | 00:05:58 | |
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 👇 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 | |||
| 30 Jun 2022 | E54 - Thoughts On Intermittent Fasting | 00:23:53 | |
There are a lot of proponents of intermittent fasting that claim all sorts of health and weight management benefits. In this episode, Aidan & Leah explore the research around fasting and where it may be useful. (0:00) - Introduction (0:50) - What is Intermittent Fasting? (1:34) - Weight Loss (4:20) - Muscle Growth (6:56) - IBS (13:30) - Cancer Risk (17:55) - Longevity (23:00) - Practical Takeaway & 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 | |||
| 18 Apr 2024 | E147 - Nutrition for Reducing Cholesterol | 00:16:28 | |
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 | |||
| 20 Jun 2024 | Bonus Episode - Insights with Ideal Nutrition Featuring Leah Higl | 00:34:46 | |
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 👇 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 | |||
| 22 Jun 2023 | E105 - Does Eating Breakfast Help Weight Loss? | 00:22:42 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 23 Feb 2024 | E140 - Creatine Myths and Misconceptions | 00:25:37 | |
In this episode, sports dietitians, Aidan and Leah discuss the myths & misconceptions around creatine monohydrate WEBSITE: https://www.idealnutrition.com.au/ | |||
| 06 Oct 2022 | E68 - Turkesterone | 00:14:17 | |
Sports dietitians Aidan & Leah discuss the hype around Turkesterone for muscle building. Is it worth your money? (0:00) - Introduction (2:09) - Claims & Misconceptions (6:56) - The Research & Potential Flaws (11:26) - Personal Thoughts & Summary
WEBSITE: https://www.idealnutrition.com.au/ 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 | |||
| 29 Sep 2022 | E67 - Should You Cut Before You Bulk? | 00:15:38 | |
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. (0:00) - Introduction (1:28) - P-Ratios & Whether Different Body Fat Percentages Influence Rates of Muscle Growth (9:32) - Standard Advice for Bulking & Our Thoughts (12:19) - Determining How Lean to Be Before Bulking (14:15) - Summary
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 | |||
| 01 Aug 2024 | E161 - How Long Should Bulking and Cutting Phases Be? | 00:17:30 | |
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 👇 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 | |||
| 13 Jan 2022 | E30 - Q&A #2 | 00:24:59 | |
Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more. (0:00) - Intro (0:18) "What Do You Eat on a One Week Diet Break? Whatever You Want or Should It Be at Maintenance?" (2:16) - "Is Getting Below 8% Body Fat for Males Detrimental?" (4:00) - "When Trying to Hit Fibre Targets, Does It Matter What Type of Fibre?' (4:58) - "How Long Does It Take To See Muscle Growth for Beginners Intermediate and Advanced?" (7:28) - "Thinking That You’re at Maintenance Calories for Two Weeks, and Then Your Weight Still Increases on Those Calories" (9:07) - "The Mediterranean Diet Is Recommended for Good Health, but Is High in Calories, Tips? Where Would You Start With This One?" (11:18) - "Do You See Lab Grown Meat as an Option for Vegans?" (12:22) - "Does Bicarb Soda Increase Strength and Do You Know of Anybody Who Has Tried Bicarb Soda for Their Training?” (16:11) - "Tips For Swapping From Tracking to Intuitive Eating to Maintain Weightless Achieved From Tracking" (19:50) - "When Women Get Their Period, How to Combat Fatigue for Exercise and Maintaining Diet With Cravings?" (23:24) - "Is Creatinine Only Beneficial for Those Who Lift Weights?" (24:45) - 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 | |||
| 13 Jun 2024 | E155 - Regular Olive Oil vs Extra Virgin Olive Oil From a Health Perspective | 00:08:58 | |
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 👇 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 | |||
| 09 Feb 2024 | E138 - Meeting Calcium Requirements Without Dairy | 00:13:06 | |
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/ | |||
| 05 Aug 2022 | E59 - What Should You Do If You Overeat While In Calorie Deficit? | 00:09:47 | |
When trying for a calorie deficit, there are likely going to be times when you overshoot your target. So what do you do in these circumstances? Aidan & Leah discuss the options you would have and the pros and cons of each. (0:00) - Introduction (1:30) - Approach 1 - Do Nothing (4:12) - Approach 2 - Eat Less the Next Day (6:16) - Approach 3 - Spread the Deficit Out (7:29) - Summary & Ideal Approach for 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 | |||
| 29 Jun 2023 | E106 - Will Magnesium Supplements Help Your Sleep? | 00:15:28 | |
WEBSITE: https://www.idealnutrition.com.au/ Our dietitians 👇 | |||
| 26 Sep 2024 | E170 - REDs and Low Energy Availability | 00:10:32 | |
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 👇 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 | |||
| 16 Jul 2021 | E2 - 5 Places Strength Athletes Go Wrong With Nutrition | 00:19:33 | |
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. (0:00) - Introduction (0:22) - Not Reaching Protein Targets Every Day (4:38) - How People Approach Their Weight Changes (9:45) - Planning Weight Gain / Loss Phases (13:07) - Not Going Into Sessions Well Fuelled (13:51) - Caffeine and Late Sessions (15:27) - Missing Basics (16:30) - Thoughts on Weight-Cuts for Comps | |||
| 27 May 2022 | E49 - Diet Breaks | 00:18:54 | |
| 31 Oct 2024 | E175 - Are Seed Oils Bad for You? | 00:23:59 | |
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 👇 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 | |||