The Ideal Nutrition Podcast
The Ideal Nutrition Podcast is hosted by Aidan Muir and Torwen Eerkens and explores nutrition topics in weekly episodes. The show takes an evidence-based approach while keeping explanations simple and practical. Each episode aims to give listeners clear, actionable takeaways they can apply to their own eating and health.
Episodes
E262 - 7 Things Worth Knowing About Caffeine
Dietitians Torwen Eerkens and Aidan Muir run through 7 things worth knowing about caffeine and its effects on alertness, performance, sleep and anxiety. (00:28) - Caffeine Sources (1:41) - The Half-Life of Caffeine (2:00) - Genetic Variability in Metabolism (3:29) - Mechanism (4:04) - Training Performance (5:30) - Sleep Impacts (6:05) - Anxiety & L-Theanine WEBSITE: https://www.idealnutritio
E261 - Common Foods Linked with Bloating and Gut Issues
Dietitians Aidan Muir and Torwen Eerkens discuss common causes of bloating. While bloating can be a common symptom in many gastrointestinal disorders, once medical disorders such as coeliac disease or IBD have been ruled out, these factors are worth exploring. (1:20) - Lactose (4:09) - General GI Triggers (5:19) - Sugar Alcohols (6:04) - Gluten & Wheat (6:48) - Garlic & Onion (7:48) - FODMAPs & Ot
E260 - Nutrients for Female Fertility
Dietitians Torwen Eerkens and Aidan Muir discuss the key vitamins and minerals to consider when trying to conceive, including their role in supporting fertility and promoting healthy development during pregnancy. While nutrition is only one piece of the fertility puzzle, ensuring adequate intake of these nutrients through food and, where appropriate, supplements can help optimise fertility and sup
E259 - 8 Things Worth Knowing About Omega-3s
Dietitians Aidan Muir and Torwen Eerkens discuss 8 key factors worth knowing about Omega 3s, including: the different types of Omega-3 fats; fish vs algae sources; the recommended dosing for various benefits; what the evidence actually supports in terms of outcomes; and more. (00:38) - Types of Omega 3s (01:10) - Animal- and Plant-Based Food Sources (3:10) - Omega-3 Index Testing (4:21) - Trigly
E258 - Should Athletes Care About Anti-Inflammatory Diets?
Dietitians Aidan Muir and Torwen Eerkens discuss the pros and cons of anti-inflammatory style diets for athletes, including focusing on how much this matters for specific anti-inflammatory nutrients. (1:49) - Potential Benefits for Athletes (2:37) - Potential Downsides for Athletes (5:37) - Tart Cherry Juice (6:45) - Omega-3s (8:55) - Practical Recommendations for Athletes WEBSITE: https://
E257 - The Role of Polyphenols in Gut Health
Dietitians Torwen Eerkens and Aidan Muir explore the role of polyphenols in gut health. The discussion includes their sources, bioavailability, and how they can improve gut function through prebiotic effects, anti-inflammatory actions, and enhancing gut barrier integrity. (1:56) Prebiotic Benefits (3:35) Anti-Inflammatory Signalling (4:16) Gut Barrier Integrity (5:39) Improving Bioavailability of
E256 - Nutrition for Hashimoto's
Dietitians Aidan Muir and Torwen Eerkens discuss the nutritional management of Hashimoto's thyroiditis, covering medical insights, key nutrients, dietary strategies, and practical tips for symptom relief and weight management. (1:11) Medical Management (2:25) General Dietary Considerations (3:35) Key Nutrients to Include: Iodine, Selenium, Myo-Inositol (6:10) Considerations for Goitrogens, Soy, Gl
E255 - Q&A #13
Dietitians Aidan Muir and Torwen Eerkens are back to answer more of your questions! (00:48) How long should you stay in a deficit? (3:16) Creatine in Hot Drinks (5:18) German Creatine / Creapure (8:38) How to Meet Fibre Needs on Weight Loss Medication (11:04) Resistant Starch and Active Populations (12:07) IBS Specific Probiotics (13:19) Greens Powders for Fussy Eaters (14:56) What Should You Do
E254 - 6 Things We've Changed Our Minds On
Dietitians Torwen Eerkens and Aidan Muir discuss 6 nutrition topics they have come to change their opinion on. Discover how recent research and practical experience have reshaped their perspectives. (00:34) - Metabolic Adaptation vs Metabolic Damage (3:32) - GLP-1 Medications (5:26) - Protein Needs for Optimising Muscle Growth (10:10) - 30g of Protein Per Meal (12:51) - PCOS and BMR (17:12) - Inte
E253 - How Much Do Certain Nutrition Strategies Affect Iron Absorption?
Dietitians Aidan Muir and Torwen Eerkens discuss the different factors which enhance or block iron absorption, including the extent of this to provide context on which interactions matter most. (1:59) - Iron Bioavailability and Types (3:10) - Iron Enhancers (6:08) - Iron Blockers WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https:
E252 - Nutrition For Double Training Days
Dietitians Torwen Eerkens and Aidan Muir run through the nutrition considerations for fuelling days with multiple, higher intensity or longer duration training sessions. As nutrition becomes more important for supporting performance, recovery, as well as energy levels and health between sessions, Torwen and Aidan run through what to focus on to make the most of these training days. (1:01) - The Im
E251 - Are Emulsifiers Bad For Gut Health?
Dietitians Torwen Eerkens and Aidan Muir explore the research on emulsifiers - their roles, benefits, and the claims against them for gut health. (01:10) - What are Emulsifiers? (01:52) - Benefits of Emulsifiers (04:27) - Potential Risks of Emulsifiers (08:08) - Research Insights & Interpretations WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/
E250 - Is the Mediterranean Diet the Gold Standard for Health?
Dietitians Torwen Eerkens and Aidan Muir explore the evidence on the Mediterranean Diet - its benefits, potential downsides and costs, and whether it is practical as the gold standard diet for health. (1:21) - Benefits for Cardiovascular Disease (3:15) - Benefits for Weight Management (5:13) - Mechanisms (6:11) - Potential Downsides: Athletes (7:29) - Cost Comparisons: Money and Time (10:48)
E249 - Berberine: A Deep Dive
Dietitians Torwen Eerkens and Aidan Muir deep dive on berberine, an emerging supplement dubbed 'Nature's Metformin'. Torwen and Aidan examine the potential benefits, risks and practical implications. (1:40) - Diabetes Management (2:48) - Effect on Cholesterol (3:49) - Weight Management (6:03) - Fatty Liver Disease (7:16) - How to Take Berberine (9:30) - Potential Side Effects & Impracticaliti
E248 - The 2026 Guide to IBS & FODMAPs
Dietitians Aidan Muir and Torwen Eerkens provide an updated comprehensive guide to IBS and FODMAPs, exploring recent research, dietary strategies, and holistic approaches to managing IBS symptoms effectively. (00:45) - What is IBS? (1:49) - What are FODMAPs? (4:53) - The Low FODMAP Diet (7:33) - Research on Low FODMAP Approaches (12:29) - Probiotics (14:18) - Fibre Types and Ratios (17:12) - Ner
E247 - 10 Underrated Nutrition Tips
Dietitians Torwen Eerkens and Aidan Muir share 10 tips worth knowing to support your nutrition. (00:26) - 1. Creatine for Sleep Deprivation (1:27) - 2. Rate of Fat Loss with a Calorie Deficit (3:29) - 3. Plant Sterols for Lowering Cholesterol (4:21) - 4. Psyllium Husk for Gut Health and Cholesterol (5:10) - 5. Vitamin C for the Common Cold (6:31) - 6. Frozen Fruit & Vegetables (6:49) - 7. Suppl
E246 - The Nutrition Guide for GLP-1s (Ozempic / Wegovy)
Dietitians Aidan Muir and Torwen Eerkens break down GLP-1 medications for weight loss: the different types available; potential benefits and risks; and what to consider for nutrition to optimise health while using GLP-1s. (1:25) What are GLP-1 Medications? (3:53) History of Medications (8:49) Torwen & Aidan's Philosophy on GLP-1s (13:04) Nutrition Considerations for GLP-1 Use (19:25) Supplements t
E245 - Building Muscle on a Budget
Dietitians Torwen Eerkens and Aidan Muir break down the nutrition factors needed for muscle gain and how to achieve them in the most cost-effective way possible. (00:27) Nutrition for Muscle Gain (1:42) Cost Effective Sources of Protein (3:03) Plant vs Animal Protein Sources (4:41) Cost Effective Sources of Healthy Fats (6:26) Cost Effective Sources of Carbohydrates (7:40) Supplements: Creatine (
E244 - Q&A #12
Dietitians Aidan Muir & Torwen Eerkens are back with another Q+A. (00:33) NAD+ Supplements (2:09) Water Weight From Creatine Supplementation (3:36) Dextrose to Increase Carbohydrate Intake (5:02) Adequate Micronutrients with Textural Sensitivities (6:01) RAVES for Managing Binge Eating Disorder (8:20) PHGG Supplementation (9:12) Reversing Lost Bone Mineral Density (12:37) Do You Need Protein I
E243 - Electrolyte Supplements: Do You Actually Need Them?
Dietitians Torwen Eerkens and Aidan Muir discuss whether it's really necessary to incorporate electrolyte supplements. Torwen and Aidan run through what the electrolytes are and their roles in the body; the recommended daily intakes; how much we can get through food and how much supplements provide; as well as their recommendations for when electrolyte supplements may benefit - and when they likel
E242 - Do Wholefood Diets Lead to Greater Fat Loss?
Dietitians Aidan Muir and Torwen Eerkens explore the impact of whole food diets on fat loss. They discuss the principles of caloric balance, the role of satiety, and the direct and indirect effects of whole foods on caloric absorption; before running through practical recommendations for incorporating more whole foods. (1:00) - What is a Wholefoods Diet? (1:52) - Calorie Balance for Fat Loss (3:0
E241 - SIBO: What's Evidence-Based and What's Not
Dietitians Torwen Eerkens and Aidan Muir delve into the complexities of Small Intestinal Bacterial Overgrowth (SIBO). They discuss what SIBO is, its symptoms, the challenges in diagnosing it and management protocols including different dietary approaches. (00:24) - What is SIBO? (2:45) - Causes of SIBO & How is SIBO Diagnosed? (7:24) - SIBO Management (11:47) - Probiotics for SIBO? (12:54) - Key
E240 - Rapid Fire: Our Thoughts On These 5 Current Diet Trends #2
Dietitians Torwen Eerkens and Aidan Muir examine 5 current diet trendsm, including low inflammation diets, seed oils, protein-sparing modified fasting, calorie cycling, and trends to stabilise blood sugar levels. (0:20) - Low Inflammation Diets (4:14) - Seed Oils (6:49) - Protein-Sparing Modified Fasting (11:25) - Calorie Cycling (14:00) - Stable Blood Glucose Trends WEBSITE: https://www.idealnut
E239 - Iron Deficiency: The Best Ways to Address It
Dietitians Aidan Muir and Torwen Eerkens delve into how best to treat iron deficiency, discussing its common causes, at-risk populations, and the importance of testing. They explore various iron supplements, their efficacy, and side effects; as well as dietary sources of iron and daily requirements for different demographics. (00:20) - Who Is At Risk of Iron Deficiency? (1:04) - Signs, Symptoms an
E238 - Is It Worth Testing Your Gut Microbiome?
Dietitians Torwen Eerkens and Aidan Muir discuss the significance of gut microbiome testing. They explore what the gut microbiome is, the potential benefits of testing, the different types of tests available, and when it might be necessary to consider testing. The conversation also touches on the future of gut microbiome testing and the importance of dietary improvements for gut health. (00:56)
E237 - Nutrition for Fibromyalgia
Dietitians Aidan Muir and Torwen Eerkens discuss the role of nutrition to manage fibromyalgia, including the specific nutrients, supplements and dietary patterns which may help to reduce symptoms. --- (01:00) - The Role of Nutrition in Fibromyalgia (02:53) - Specific Nutrients to Consider (4:55) - Supplements to Consider (6:51) - Specific Dietary Patterns (11:23) - Practical Recommendations --- WE
E236 - Is There A Sweet Spot for Dietary Fat Intake in Athletes?
Dietitians Torwen Eerkens and Aidan Muir discuss the role of dietary fats, the risks of having too little or too much, and how to find the sweet spot to maximise health and performance for athletes. (00:37) - Role of Dietary Fats & Minimum Amount (3:04) - Risks of Consuming Too Much Dietary Fats (4:07) - Recommended Amounts of Fats for Athletes (7:14) - Practical Recommendations (8:12) - Practic
E235 - How Accurate Are Calories On Food Labels?
Dietitians Aidan Muir and Torwen Eerkens discuss the accuracy of calories on food labels, how calories are measured in food products, and considerations for applying calorie tracking via food labels in practice. (1:00) - How Calories are Calculated on Food Labels (2:54) - Food Labelling Accuracy in Australia (5:51) - Food Labelling Accuracy Internationally (6:53) - How to Interpret Food Labels Wh
E234 - Processed vs Unprocessed Pre-Workout Carbs
Dietitians Torwen Eerkens and Aidan Muir discuss the different options for pre-workout carbohydrates, including the goals and purpose, the significance of digestibility, and the role of micronutrients and fiber. The conversation emphasizes the need for timing in carbohydrate consumption and provides practical examples of food choices for optimal performance during workouts. (0:29) - The Benefits o
E233 - Should You Avoid Artificial Sweeteners for Gut Health?
Dietitians Aidan Muir and Torwen Eerkens break down the mechanisms and science of whether artificial sweeteners are a concern for gut health. (00:32) - Definition of Gut Health (1:38) - Aspartame (3:34) - Sucralose (5:40) - Saccharin (8:29) - ACE-K (9:34) - Potential Symptoms (11:07) - Foods Containing Artificial Sweeteners WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.id
E232 - Sodium Bicarb for Athletes
Dietitians Aidan Muir and Torwen Eerkens unpack the role of bicarbonate soda as a supplement for athletic performance. They explore the mechanism, types of exercise which see a benefit, percentage improvement, risks and practical recommendations for incorporating bicarb your regime. Time stamps (00:53) - Mechanism for Athletes (1:50) - Types of Exercise (2:52) - Dosage & How to Take (3:53) -
E231 - Q&A #11
Dietitians Aidan Muir and Torwen Eerkens are back with another Q&A! (00:37) - What Do You Recommend to Address Food Noise? (3:46) - Is Collagen Worth the Money? (5:21) - How Do You Overcome a Weight Loss Plateau? (7:10) - Does Tart Cherry Juice Extract Give the Same Benefits as Tart Cherry Juice? (7:51) - Is It Worth Tracking to Make Sure I am Eating Enough? (9:36) - Thoughts on Extended Fasting
E230 - Blood Tests We Recommend Getting
Dietitians Aidan Muir and Torwen Eerkens discuss essential blood tests that individuals should consider to monitor nutrition and lifestyle-related markers. Aidan and Torwen provide insight into specific tests and their implications for health. (00:58) - Nutrient Markers (3:48) - Metabolic Markers (8:51) - Hormonal Markers WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutr
E229 - Fibremaxxing: Is There Such Thing As Too Much?
Dietitians Torwen Eerkens & Aidan Muir weigh in on the fibremaxxing trend - including the benefits, if you can go too far, and practical tips for implementaion. (00:52) - Practical Tips for Fibremaxxing (2:12) - Benefits of Fibremaxxing (3:13) - Fibre Recommendations: Can You Go Too High? (4:25) - Considerations & How to Implement (5:38) - Summary WEBSITE: https://www.idealnutrition.com.au/ POD
E228 - Are Blood Glucose Monitors Useful for Healthy People?
Dietitians Aidan Muir and Torwen Eerkens discuss the utility of continuous glucose monitors (CGMs) for healthy individuals. They explore how CGMs work, the science of glucose metabolism, and the potential benefits and drawbacks of using these devices. The conversation highlights the importance of understanding individual responses to glucose levels and the implications of monitoring for both athle
E227 - Do Carbs Before Bed Improve Sleep?
Dietitians Torwen Eerkens discuss the impact of carbohydrates on sleep quality, exploring various mechanisms, the timing and type of carbohydrates, and practical recommendations for incorporating carbs into the evening routine. (00:27) - Mechanisms and Research Background (02:14) - High GI vs Low GI Carbohydrates (6:00) - Carbohydrate Quantity (6:48) - Potential Downsides to Adding Carbs Before
E226 - Is It Possible to Boost Your Metabolism?
Dietitians Aidan Muir and Torwen Eerkens delve into the complexities of metabolism, discussing its main components, the impact of caloric intake, the phenomenon of metabolic adaptation and the impacts of reverse and yo-yo dieting. The conversation also highlights specific foods that can boost metabolism and other factors influencing overall energy expenditure. (0:25) - What is "Metabolism"? (1:34
E225 - Nutrition for Focus and Productivity
Dietitians Torwen Eerkens and Aidan Muir discuss the impact of nutrition for focus, productivity and cognitive performance, including key fuelling considerations, main vitamins and minerals of interest, supplement options and meal timing. (00:45) - Fuel Requirements for the Brain (2:25) -The Role of Stable Blood Sugar Levels (5:50) - Omega 3 Fats (8:09) - Caffeine (9:52) - L-Theanine (13:59) - Al
E224 - Rapid-Fire: Our Thoughts on These 5 Current Diet Trends
Dietitians Torwen and Aidan share the pros and cons behind five popular diet trends and whether they are really worth the hype! (00:48) - The Carnivore Diet (6:11) - Raw Dairy (9:52) - Intermittent Fasting (15:32) - Electrolyte Drinks (20:24) - GLP1 Agonists WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/i
E223 - Behind the Scenes: How We Actually Work With Clients
Dietitians Aidan Muir and Torwen Eerkens lift the curtain on the processes an Ideal Nutrition dietitian will go through when working with clients. Torwen and Aidan discuss the role of the initial consultation, meal plans, review consults and their philosophies on best supporting clients to achieve their goals. Timestamps: (00:21) - Background on Ideal Nutrition (3:55) - The Initial Consult & Me
E222 - Biggest Nutrition Mistakes for Muscle Gain
Dietitians Torwen and Aidan discuss the biggest nutrition mistakes people make when trying to gain muscle. They cover essential topics such as the importance of a caloric surplus, the role of protein, the significance of micronutrients, carbohydrates, and fats, as well as the effective use of supplements like protein powder and creatine. Timestamps: (0:32) - Mistake #1: Not Eating Enough (3:15)
E221 - Magnesium: Six Key Areas It May Benefit
Dietitians Aidan Muir and Torwin Eerkens delve into the multifaceted role of magnesium in health; the prevalence of suboptimal magnesium intake; and explore when it's best to obtain magnesium through food versus supplements. (1:56) - Food vs Supplements (3:09) - Magnesium and Sleep (5:17) - Magnesium and Bone Health (6:45) - Magnesium and Muscle Cramps (9:08) - Magnesium and Mental Health (10:5
E220 - New Co-Host: Introducing Torwen Eerkens!
Aidan interviews the podcast's new co-host, Torwen Eerkens! Aidan and Torwen explore Torwen's pathway to becoming an Ideal dietitian, her experiences so far and their goals moving forward with the podcast. (3:08) - Why Dietetics? (5:23) - Placement Experiences (6:53) - How Torwen Came to Ideal (9:31) - Torwen's Experience at Ideal So Far (12:08) - Interesting Client Experiences (13:39) - Torwen'
E219 - Can Omega-3s Improve Strength or Endurance Performance?
Dietitians Leah Heigl and Aidan Muir delve into the current research on whether Omega-3 supplementation provides any benefit to strength and endurance performance. (0:23) - Possible Mechanisms (1:30) - Research on Endurance Performance (6:42) - Research on Strength Performance (10:30) - Summary of Potential Benefits (11:22) - Practical Strategies for Consuming Omega-3s (13:48) - Special Announ
E218: Low vs High Carb Diets for Body Composition: Does it Matter if Calories are Matched?
Dietitians Aidan Muir and Leah Heigl discuss the impact of low versus high carbohydrate diets on body composition outcomes, particularly focusing on fat loss and muscle gain. (1:26) - Theory of a Calorie Deficit for Fat Loss (3:06) - Research on Calorie-Matched Deficits with Different Macro Ratios (5:02) - Real-World Research on Calorie-Matched Deficits (8:51) - Muscle Gain Research (11:00) -
E217 - Gut Health Nutrition: Myth vs Fact
Dietitians Leah Heigl and Aiden Muir quickfire some common claims surrounding nutrition for gut health, determining the myths from the facts. (0:47) - Claim 1: Food Intolerance Tests (1:40) - Claim 2: Probiotics for Gut Health (2:17) - Claim 3: Gluten is Bad for Gut Health (4:01) - Claim 4: More Fibre = Better (5:23) - Claim 5: Apple Cider Vinegar Cures Digestive Problems (7:14) - Claim 6: You
E216 - Collagen for Skin Health
Dietitians Aidan Muir & Leah Higl discuss the role of collagen supplementation in skin health. They cover the mechanisms behind collagen and skin health, appropriate dosages, and present arguments for and against its effectiveness as a supplement. (0:09) - Introduction (0:43) - Mechanisms of Collagen (1:25) - Dosage & How to Take (2:15) - Arguments For Taking Collagen (5:10) - Arguments Agains
E215 - Neurodivergent Nutrition
Dietitians Aidan Muir and Leah Heigl delve into the complexities of neurodivergent nutrition. They discuss the unique challenges faced by neurodivergent individuals and share strategies for managing nutrition. (0:00) - Introduction (1:29) - What is Neurodivergence? (4:07) - The Spectrum & Support Needs (5:44) - Internalised Ableism & Masking (7:01) - ND-Specific Barriers to Lifestyle and Health
E214 - Should You Take Zinc for Immunity
Dietitians, Leah Higl & Aidan Muir, explore the role of zinc in boosting immunity and whether it can prevent the common cold or reduce its severity and duration. (0:00) - Introduction (0:34) - How Does Zinc Work? (1:18) - Prevalence of Zinc Deficiency (3:33) - Zinc & Immunity: What the Research Shows (5:29) - Outcomes on Prevention, Duration and Symptoms (6:32) - Relevant Takeaways (7:57) - Food
E213 - Pre-Workout Nutrition
Sports Dietitians, Aidan Muir Leah Higl, take deep dive into how you can optimise your pre-workout nutrition. (0:00) - Introduction & Background (0:56) - Goals of Pre-workout Nutrition & Who Would Benefit From It (2:56) - Gold Standard Timing (6:13) - Carbs (9:28) - Reactive Hypoglycaemia (12:59) - Protein (14:23) - Fats (15:28) - Sodium (17:35) - Caffeine, Glycerol, & Nitrates (19:37) - How t
E212 - 8 Nutrients You Might Not Be Getting Enough Of
Dietitians, Aidan Muir & Leah Higl, explore eight key nutrients that are commonly under-consumed. They dive into how that may be impacting your health, and provide practical tips for ensuring adequate intake. (0:00) - Background (0:49) - Magnesium (2:48) - Iron (6:30) - Calcium (12:28) - Potassium (14:47) - Omega-3 (17:44) - Vitamin D (21:53) - Fibre (24:55) - Summary Our dietitians 👇 Aidan
E211 - Insulin – A Deep Dive from a Health and Body Composition Perspective
Dietitians, Leah Higl and Aidan Muir, dive into the complex topic of insulin. This episode explores insulin's role in regulating blood glucose, its impact on body composition, and common misconceptions and more. (0:00) - Background on Insulin (1:44) - Defining Normal Glucose Metabolism (2:40) - Insulin Function with Diabetes (4:22) - How Was Insulin for Humans Invented (6:19) - Why Would People
E210 - The Role of Protein in Fat Loss (And How Much You Need)
Dietitians, Aidan Muir & Leah Higl, discuss the role of protein in fat loss, emphasising its satiating properties, its impact on muscle retention, and the recommended intake for optimal results. (0:00) - Introduction & Background (0:29) - Satiety (1:51) - Muscle Retention Considerations (3:09) - Impact on Metabolic Rate (4:48) - Thermic Effect of Food (6:26) - Limiting Food Choices (8:14) - Nu
E209 - Rapid Fire Nutrition Tips
Dietitians, Leah Higl and Aidan Muir, share rapid-fire nutrition tips covering a wide range of topics. (0:00) - Introduction (0:46) - BCAAs (1:22) - Meal Timing & Appetite Management (2:44) - Other Hacks for Appetite Management (3:37) - Convenience Meals (4:33) - Pre-Workout Nutrition (5:14) - Supplementing Alongside a Plant-Based Diet (6:11) - Improving Cognitive Function After Sleep Depriva
E208 - Do Women Benefit from Creatine More than Men?
Sports Dietitians, Leah Higl and Aidan Muir, explore the question of whether women benefit more from creatine supplementation compared to men. (0:00) - Introduction & Background (1:34) - Why Women May Benefit More (3:28) - Why Are stores Lower? (6:07) - Mechanisms & Outcomes (8:06) - Summary & Practical Takeaway WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutri
E207 - Should We Worry About the MTHFR Gene?
Dietitians, Aidan Muir & Leah Higl, unpack what you need to know about the MTHFR gene, a common genetic variation affecting folate metabolism. (0:00) - Introduction (1:29) - What Is the MTHFR Gene & How Common Is It? (4:21) - Why Is It Relevant? (5:09) - Impact on Heart Health (7:17) - Pregnancy Outcomes (8:59) - Thoughts on Methylfolate (10:22) - Other Nuances (11:29) - Rare Exceptions (12:38
E206 - Reasons Why Your Calorie Deficit Might No Longer Be a Calorie Deficit
Dietitians, Aidan Muir & Leah Higl, discuss the reasons why a caloric deficit may stop yielding fat loss results. They explore various factors such as metabolic adaptation, changes in energy expenditure, the role of incidental movement, the psychological effects of hunger and cravings & more. (0:00) - Introduction & Background (0:54) - Change in Body Mass (2:05) - Metabolic Adaptation (3:18) -
E205 - Can Probiotics Help with Bloating and IBS?
Dietitians, Leah Higl and Aidan Muir, explore the role of probiotics in managing bloating and IBS. They define probiotics, discuss their mechanisms of action, and review recent research findings that highlight their effectiveness. The conversation also covers recommendations for choosing the right probiotic and the potential for future individualisation in probiotic treatment based on ongoing rese
E204 - Gut Health and Mental Health: The Connection Explained
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 prob
E203 - How Much Does Alcohol Affect Muscle Growth?
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 Standa
E202 - Nutrition Requirements Through Aging: Increased Protein Through Anabolic Resistance, Calcium and Iron Changes, etc.
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 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah Mills @hanahmil
E201 - Should Endurance Athletes Take Creatine?
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) -
E200 - Special Episode: Non-Nutrition Q&A
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)
E199 - Science-Backed Tips for Beating the Odds and Maintaining Weight Loss Long-Term
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) -
E198 - How Micronutrient Deficiencies Impact Energy Levels
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)
E197 - Q&A #10
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 t
E196 - Do Fat Burners Work?
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
E195 - Does Eating Before Exercise Improve Performance? What Does the Research Show?
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 s
E194 - Ways to Make Fat Loss Easier - Updated 2025 Thoughts
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 feedin
E193 - To Maximise Muscle Growth It Might Take More Than 1.6-2.2g/KG Protein
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) -Diffic
E192 - How Much Does Metabolic Adaptation Matter?
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
E191 - How to Avoid a Post-Diet Rebound
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)
E190 - Is Bulking Dead?
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"
E189 - Creatine and Cognitive Function
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
E188 - Should We Avoid Nightshade Vegetables?
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 adjustmen
E187 - Do Calcium Supplements Increase the Risk of Cardiovascular Disease?
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
E186 - Nutrition for Hypermobility, MCAS & POTS
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)
E185 - Common Mistakes People Make When Going Plant Based, and How to Fix Them
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
E184 - Coffee and Health/Longevity
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 behi
E183 - Gut Health and Weight Loss
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 tak
