.

The Ideal Nutrition Podcast




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.

15:38 2022-09-29
Should you cut before you bulk? Sports dietitians, Aidan & Leah discuss how to plan cutting and bulking phases for the best body composition outcomes and whether it matters what order you do things in. WEBSITE: https://www.idealnutrition.com.au/ PODCAST...
14:30 2022-09-22
Sports dietitians Aidan & Leah talk about all things beetroot juice for sports performance. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Ou...
15:46 2022-09-15
Aidan & Leah discuss the research and potential benefits of Ashwagandha supplementation. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en ...
22:41 2022-09-08
Obesity levels in Australia have risen rapidly since the dietary guidelines were released, but does this actually have anything to do with the guidelines themselves? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/...
22:28 2022-09-01
In this episode, dietitians, Aidan & Leah discuss the many things to consider for long-term bone health in relation to nutrition.  WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.in...
20:17 2022-08-25
Dieting is a contact sport, whilst not inherently bad, it does come with risks. For those who do want to diet, here are some other tips to safeguard your relationship with food. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutriti...
21:06 2022-08-18
In strength sports, there is a lot of short-term thinking, mostly in regards to the 8-12 weeks before a competition. But what happens the rest of the time that isn't comp prep? How do you plan for long-term body composition changes? WEBSITE: https://www.i...
18:17 2022-08-11
Nutrition can be a bit of a minefield of misinformation. So Dietitians, Aidan & Leah, discuss the top 8 things they wish people knew about nutrition. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM...
09:47 2022-08-05
When trying for a calorie deficit, there are likely going to be times when you overshoot your target. So what do you do in these circumstances? Aidan & Leah discuss the options you would have and the pros and cons of each. WEBSITE: https://www.idealnutrit...
32:17 2022-07-29
Performance nutrition around the menstrual cycle is becoming a more popular discussion amongst dietitians, coaches, and athletes. But can we provide general recommendations around the menstrual cycle with the current data we have? WEBSITE: https://www.ide...
15:52 2022-07-21
The vertical diet was created by Stan Efferding. It claims to optimize gut health, body composition, and performance. Sports dietitians, Aidan & Leah discuss the pros and cons of this diet. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www...
12:37 2022-07-14
Generally, there is a lot of unwarranted fear-mongering around gluten and most people do not need to exclude or limit it in their diet. But there are actually quite a few reasons why you may feel better after ditching gluten and wheat products. WEBSITE: h...
22:00 2022-07-07
In this episode, Aidan & Leah explore whether hormones can interfere with weight loss efforts. From thyroid hormones and cortisol to appetite-regulating hormones, what impact do hormones have on preventing weight loss? Is it more complex, than calories in...
23:53 2022-06-30
There are a lot of proponents of intermittent fasting that claim all sorts of health and weight management benefits. In this episode, Aidan & Leah explore the research around fasting and where it may be useful. WEBSITE: https://www.idealnutrition.com.au/...
13:46 2022-06-23
Multivitamins can absolutely be a great tool in certain circumstances where there are a lot of gaps in someone's nutritional intake, but when should you use them? Dietitians, Aidan & Leah discuss the pros and cons of taking a multivitamin. WEBSITE: https:...
10:18 2022-06-16
In this episode of The Ideal Nutrition podcast, sports dietitians, Aidan & Leah talk through the evidence behind BCAA & EAA supplements and if they are worth your money. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com....
11:59 2022-06-09
Most of us do not have enough resistant starch in our diet. Dietitians Leah Higl & Aidan Muir discuss why you should potentially be eating more of it and where to get it. WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com...
18:18 2022-06-03
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?
18:54 2022-05-27
In this episode of The Ideal Nutrition podcast, Aidan and Leah discuss diet breaks. What they are, why they can be useful and how to put them into practice. ...
27:02 2022-05-19
Back for their third Q&A podcast so far, dietitians, Aidan & Leah discuss vegan collagen supplements, creatine, insulin resistance, and how to speed up your metabolism!     ...
17:21 2022-05-12
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. 
22:44 2022-05-05
In this episode, Aidan and Leah talk about protein and what needs to be prioritised when it comes to muscle growth and retention. There are a lot of aspects of protein that matter, but this discussion puts context around how much each detail matters, and ...
23:27 2022-04-28
There are a lot of reasons why it makes sense to limit your sugar intake to a certain degree. But in this podcast, Aidan and Leah go through the research on sugar and health in general. Context is super important, so it makes sense to look at this topic b...
25:45 2022-04-21
There are a lot of proposed ways to identify food intolerance and it can get quite confusing. Some methods are far more accurate than others. This episode covers these approaches and which ones are the best approach for your situation.
20:05 2022-04-14
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 comm...
14:53 2022-04-07
Pre-workout supplements have the fitness industry divided. At one extreme, you have the dry scooping, pre-workout enthusiasts and on the other hand, you have the "coffee is my pre-workout" people. So are pre-workot supplements worth it? Sports Dietitians,...
23:13 2022-03-31
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 appro...
14:47 2022-03-24
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 jus...
22:05 2022-03-17
Nutrition clearly plays a role in injury recovery. There are a lot of factors to consider though. In this episode, Aidan and Leah cover the most important of these factors and areas to focus on. 
18:41 2022-03-10
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.
18:04 2022-03-03
Tart cherry juice is a bit of a niche supplement. But it can be helpful for those who have interest and spare money to consider it. It is super high in antioxidants and has a few benefits ranging from reduced soreness to better sleep.
21:40 2022-02-24
Artificial sweeteners are a bit of a controversial area. Some people consider them to be an easy way to reduce sugar and calorie intake with minimal downside. Others consider them to be worse for your health than sugar. In this episode, Leah and Aidan go ...
18:42 2022-02-10
Leah and Aidan share their top tips for improving gut health.
16:03 2022-02-03
Beta-alanine is a supplement that can help improve exercise performance in intense exercise that is anywhere from 1-10 minutes. The research shows a 3-4% improvement on average for intense exercise in this range if taken for a sufficient amount of time. B...
22:28 2022-01-27
In this portion of the topic, Leah and Aidan go through some major studies that highlight why it is worth keeping an open mind with diabetes management. A wide variety of options have been shown to be effective for the management of the condition. Some of...
19:09 2022-01-27
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 so...
27:05 2022-01-20
Hypothalamic amenorrhea is an underestimated condition that can be caused by low-calorie intake, high training loads or stress. Usually, it is not just one of those factors, but a combination. Fortunately, over the last few years, awareness of the downsid...
24:59 2022-01-13
Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more. 
30:24 2022-01-06
Tyler and Aidan discuss vitamin C and the applications it has for things such as immune function and exercise performance. They also go through potential dosing protocols that could lead to results that are more effective than what is commonly seen in the...
26:27 2021-12-30
Tyler and Aidan discuss the ins and outs of keto, covering a broad range of topics. 
27:56 2021-12-23
Aidan is joined by a new co-host, Tyler Brooks, for this episode on caffeine and performance. This episode covers how to get the most out of caffeine as an athlete.
10:52 2021-12-16
Fat burning is often advertised as if it is similar to fat loss. And while there is a bit of overlap, they are actually pretty separate concepts. And this actually makes a lot of difference in practice when it comes to determining how you want to go about...
18:16 2021-12-09
A lot of people suggest limits like "the body can only absorb 20-30g of protein in a single sitting and anything beyond that is wasted." Often these limits are based on acute measurements of muscle protein synthesis, but even in that research, it is a lit...
37:22 2021-12-02
The non-diet approach and HAES are approaches that take a weight-neutral view of health and health improvement. A weight-centric approach involves a focus on weight, including weight loss. Both options have a lot of valid points and there are good aspects...
27:12 2021-11-25
PCOS is a condition that affects roughly 12-18% of women of reproductive age, although it is hard to tell exactly since a lot of people go undiagnosed. Nutrition can play a significant role in managing the symptoms of PCOS. In this podcast, Leah and Aidan...
17:44 2021-11-19
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 o...
25:29 2021-11-11
Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how t ogo about optimising your diet for performance if you are following a plant based diet.
20:42 2021-11-04
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.
23:33 2021-10-29
Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice. 
23:18 2021-10-29
Aidan and Leah share thoughts on evidence-based supplements that can help performance. This episode covers creatine, protein powder, caffeine, citrulline malate, sodium bicarbonate, collagen and omega 3.  
29:14 2021-10-21
In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating.
28:09 2021-10-14
If done well, an acute weight cut can provide an advantage in weight class sports. A lot of the people do them poorly though. In this episode, Aidan and Leah go through the most effective ways to do an acute weight cut and other things to consider.
15:59 2021-10-07
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.
27:44 2021-09-30
Creatine is probably the most well-studied supplement and it consistently improves athletic performance and cognitive function. This episode covers pretty much everything you need to know about it and how to get the most benefits from it.
23:29 2021-09-24
Aidan and Leah discuss metabolic adaptation, what it is, how it affects weight loss/gain, how relevant it is and how to offset it if necessary.
25:34 2021-09-17
Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol.
18:10 2021-09-09
This episode covers constipation specific advice beyond the standard advice. Fibre, fluid and exercise can help in a lot of cases, but what if that does not solve the problem? There are more specific strategies that can be complete game-changers for some ...
26:16 2021-09-02
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...
30:30 2021-08-27
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 mana...
29:17 2021-08-19
Flexible dieting can be an incredible tool to make it easier to gain muscle and/or lose fat. It can dramatically reduce the restriction felt while trying to get great results, while also making it easier to make progress in a variety of contexts. But ther...
25:05 2021-08-13
The low-FODMAP diet has a 50-86% success rate for significantly reducing symptoms. This episode discusses how to implement the low-FODMAP diet and certain aspects that are worth being aware of.
24:43 2021-08-06
Aidan and Leah share 8 pieces of underrated nutrition advice that could be helpful for almost anybody.
24:14 2021-07-29
Leah and Aidan discuss why they got started in nutrition, their journey and why they do what they do. 
25:52 2021-07-22
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 onc...
25:22 2021-07-16
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 ...
19:33 2021-07-16
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.
17:02 2021-07-16
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...