Shows
The Ideal Nutrition PodcastNutrition 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 @hanahmills Samantha Staines @nourished.by.sammy Monica Cvoro @fuellingperformance Josh Wernham @josh_does_health Katel...2025-05-0813 min
The Ideal Nutrition PodcastE201 - 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) - How Does Creatine Work? (2:41) - How Can It Directly Improve Endurance? (4:39) - How Can It Indirectly Improve Endurance? (8:02) - Race Time Assessment Outcomes WEBSITE: https://www.idealnutrition.com.a...2025-05-0109 min
The Ideal Nutrition PodcastE200 - Special Episode: Non-Nutrition Q&AIn this milestone episode 200 of the Ideal Nutrition podcast, Dietitians Aidan Muir and Leah Higl engage in a personal Q&A session, exploring various topics beyond nutrition. (0:00) - Introduction (1:13) - Leah: How Was Your Studying Experience With ADHD? (3:08) - Aidan: How Did You Meet Your Partner? (4:43) - Leah: Have You Ever Experienced Professional Barriers With Your Presentation? (6:36) - Aidan: If You Weren’t a Dietitian, What Career Would You Have Chosen? (9:00) - Aidan: Do You Have Pets? (7:03) - Leah: If You Weren’t a Diet...2025-04-2424 min
The Ideal Nutrition PodcastScience-Backed Tips for Beating the Odds and Maintaining Weight Loss Long-TermDietitians, Leah Higl and Aidan Muir, discuss the challenges of weight loss and the importance of maintaining weight loss long-term. The conversation highlights the key strategies for successful weight maintenance backed by research. (0:00) - Introduction & Background (5:10) - Self Monitoring (7:36) - Meal Planning And/or Prepping Meals in Advance (8:30) - Planning for Events in Advance (9:45) - Home Cooking More Frequently (10:36) - Consistent Routine (12:10) - Strategies for Troubleshooting (15:14) - Physical Activity (18:05) - External Support and Accountability From Professionals (19:12) - S...2025-04-1720 min
The Ideal Nutrition PodcastHow Micronutrient Deficiencies Impact Energy LevelsDietitians, 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...2025-04-1010 min
The Ideal Nutrition PodcastQ&A #10Dietitians, Leah Higl and Aidan Muir, answer listener questions covering a range of nutrition topics. (0:25) - Is the Mediterranean Diet the Gold Standard for Health? (2:58) - Do any micronutrient deficiencies impact energy levels? (5:14) - Does the glycaemic index matter? (7:12) - Can probiotics help with bloating? (10:28) - How does protein help fat loss? (13:00) - Should endurance athletes take creatine? (18:12) - Can certain foods boost your metabolism? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podca...2025-04-0321 min
The Ideal Nutrition PodcastDo 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 (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: htt...2025-03-2713 min
The Ideal Nutrition PodcastDoes 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 sodium and dietary nitrates that can enhance performance. (0:00) - Introduction (1:00) - The Theory Behind Why is Beneficial (2:38) - Endurance Training & Carb Intake (4:50) - Resistance Training & Carb Intake (7:17) - Other Thoughts & Benenficial Nutrients...2025-03-2011 min
The Ideal Nutrition PodcastWays to Make Fat Loss Easier - Updated 2025 ThoughtsDietitian’s, Leah Higl & Aidan Muir, discuss various strategies to make fat loss easier. (0:00) - Introduction (0:50) - Choosing an appropriate sized deficit (2:22) - Protein Intake (4:33) - Fibre Intake (5:13) - Consistent Meal Timing (7:23) - Food Volume (10:47) - Minimally Processed Foods (11:39) - Sleep (12:44) - Appropriate Flexibility (15:23) - Liquid Calories (17:37) - Avoid large feeding windows (19:43) - Optimising Calorie Deficit Length (21:03) - Low Calorie Drinks (23:06) - Limit the Restriction of Fun Foods (2...2025-03-1326 min
The Ideal Nutrition PodcastTo Maximise Muscle Growth It Might Take More Than 1.6-2.2g/KG ProteinSports 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.ideal...2025-03-0617 min
The Ideal Nutrition PodcastHow 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 (1:27) - What Is Metabolic Adaptation (2:26) - The Research (5:49) - How to Test Your Energy Expenditure (7:56) - Practical Interpretation (9:09) - The Impact on Incidental Movement (11:03) - Summary ...2025-02-2712 min
The Ideal Nutrition PodcastHow to Avoid a Post-Diet ReboundDietitian'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 ...2025-02-2013 min
The Ideal Nutrition PodcastIs 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” (3:12) - Unpacking these claims (9:16) - The research & Outlier Cases (12:23) - Our Interpretation & Ket Takeaways WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://w...2025-02-1315 min
The Ideal Nutrition PodcastCreatine and Cognitive FunctionDietitian's, Aidan Muir & Leah Higl, explore the relationship between creatine supplementation and cognitive function. They discuss the mechanisms by which creatine may enhance cognitive performance, and also dive into potential benefits for neurodegenerative diseases, concussions and more. (0:00) - How Does Creatine Work? (3:02) - Creatine & Sleep Deprviation (5:31) - Memory, Attention, Focus & Problem Solving (6:57) - Neurodegenerative Diseases (9:30) - Does It Benefit Concussions? (11:34) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.in...2025-02-0613 min
The Ideal Nutrition PodcastShould 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 adjustments, and the importance of trial and error in identifying personal food sensitivities. (0:00) - What are Nightshades? (1:10) - Why Is It Proposed That We Should Avoid Them? (1:59) - Is There Any Merit to These Claims? (5:55) - Who Would Be...2025-01-3009 min
The Ideal Nutrition PodcastDo 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 (4:46) - Caclium Supplementation & Fracture Risk (9:56) - Can Supplementing with Vitamin K2 Help? (11:39) - Our Interpreatation & Overall Takeaway WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.id...2025-01-2312 min
The Ideal Nutrition PodcastNutrition for Hypermobility, MCAS & POTSAccredited 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.ide...2025-01-1621 min
The Ideal Nutrition PodcastCommon Mistakes People Make When Going Plant Based, and How to Fix ThemSports Dietitians, Leah Higl and Aidan Muir, discuss common mistakes people make when transitioning to a plant-based diet. They explore the importance of protein intake, caloric management, and the nutritional deficiencies that can arise from a plant-based lifestyle. The conversation also touches on the social challenges of eating out and the impact of perfectionism on one's relationship with food. (0:00) - Introduction (0:37) - Common Protein Related Issues (7:12) - Navigating Calorie Intakes (9:46) - Common Nutrient Deficiencies & Recommended Supplements (11:20) - B12 Considerations (14:14) - Iron Considerations (16:15) - Zin...2025-01-0928 min
The Ideal Nutrition PodcastCoffee and Health/LongevityDietitians, 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) - Fin...2025-01-0212 min
The Ideal Nutrition PodcastGut Health and Weight LossDietitians, Aidan Muir and Leah Higl, dive into the intricate relationship between gut health and weight loss. They explore how gut health can influence body weight, the role of the microbiome, and the impact of dietary choices. Through the examination of key research studies, they discuss the complexities of energy balance, the significance of calorie intake, and practical steps listeners can take to improve gut health while managing weight. (0:00) - Introduction (1:36) - Interesting Research (4:35) - Potential Mechanisms That May Influence Energy Balance (8:14) - Interpretating the Research (12:15) - S...2024-12-2613 min
The Ideal Nutrition PodcastE182 - Reversing Insulin ResistanceDietitians, Leah Higl and Aidan Muir, explore into the complexities of insulin resistance, discussing its definition, measurement, and the various factors that influence it. (0:00) - What Is Insulin Resistance, How Do We Measure It & What Are the Causes (3:04) - The Role of Exercise (4:10) - Weight Loss (5:33) - Specific Nutrients of Interest (11:00) - Meal Timing (12:41) - Impact of Stress (13:29) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.in...2024-12-1915 min
The Ideal Nutrition PodcastDoes PCOS Reduce BMR?Dietitians, Leah Higl and Aidan Muir, delve into the relationship between PCOS (Polycystic Ovary Syndrome) and basal metabolic rate (BMR). They explore the existing research, and other challenges associated with PCOS that may impact weight loss. (0:00) - Introduction (1:14) - The Research (5:00) - Interpreting the Outlier Study (8:28) - Why Is Weight Loss More Diffuclt With PCOS? (11:06) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en ...2024-12-1211 min
The Ideal Nutrition PodcastAre There Downsides to Eating Too Much Protein?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 2024-11-2114 min
The Ideal Nutrition PodcastE177 - How Nutrition Changes Pre/Post CookingAccredited Practicing Dietitians, Aidan Muir & Leah Higl, explore how cooking affects the nutritional profile of food. (0:00) - Introduction (1:04) - Cooked vs Raw Weight (5:29) - Nutrient Losses From Different Cooking Methods (7:31) - Nutrient Absorption From Cooked vs Raw Food (9:06) - How Much Does This All Matter? WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aidan_the_dietitian L...2024-11-1410 min
The Ideal Nutrition PodcastQ&A #8Sports Dietitians, Leah Higl & Aidan Muir answer some of the listener's most popular questions. (0:00) - What Are Your Thoughts on Snacks Like Up&Gos? (2:59) - Is Too Much Protein Bad for Your Arteries? (6:04) - Are GI Symptoms From Creatine Common & Is There Anything That Can Be Done to Help? (8:54) - Would You Recommend Creatine to Someone Who Is Under 18? (12:22) - How Is High Protien Yoghurt Like Chobani Made as Opposed to Other Yoghurts? (13:40) - How Can You Lose Weight While Breastfeeding? (16:58) - What Ar...2024-11-0723 min
The Ideal Nutrition PodcastAre Seed Oils Bad for You?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...2024-10-3123 min
The Ideal Nutrition PodcastThe Biggest Loser StudyAccredited practicing Dietitians, Aidan Muir & Leah Higl, take a deep dive into the findings of the 'Biggest Loser Study', focusing on the long-term metabolic adaptations observed in participants. They discuss the implications of these findings, the outlier nature of the study compared to existing research, and the constrained energy expenditure model as a potential explanation for the results. (0:00) - Introduction (1:17) - Study Background & Findings (5:16) - Why This Study Is an Outlier (8:17) - FFollow up Study & the Contraint Energy Expenditure Model (11:50) - Our Takeaways WEB...2024-10-2413 min
The Ideal Nutrition PodcastThe Highest Protein Intake Ever StudiedSports Dietitians, Leah Higl & Aidan Muir, take a deep dive into the highest protein intake that has been studied to date. They break down the findings and share their insights and key takeaways from the results. (0:00) - Introduction (0:53) - Study Details (3:07) - Our Interpretation (9:01) - Key Takeaways WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aidan_the_dietitian L...2024-10-1710 min
The Ideal Nutrition PodcastHow Differently Do People Respond to the Same Sized Calorie Surpluses/Deficits?Sports Dietitians, Aidan Muir & Leah Higl, delve into the complexities of how individuals respond differently to caloric surpluses and deficits. They explore the foundational concepts of energy balance, metabolic adaptation, and the thermic effect of food, while emphasising the significant individual variations in response to dietary changes. The discussion is supported by research findings and practical insights from their experiences with clients. (0:00) - Introduction (1:51) - How Your Metabolism Changes in Response to Energy Balance (5:28) - Other Considerations (8:17) - The Research (10:25) - Our Intepretation & Experience in Practice ...2024-10-1017 min
The Ideal Nutrition PodcastCreatine and Kidney FunctionDietitians, Leah Higl & Aidan Muir, delve into the relationship between creatine supplementation and kidney function. They address the commern concerns, the research, the confusion around certain blood markers, and more! (0:00) - Introduction & Common Concerns (1:52) - The Research (2:39) - Recommendations for Checking Your Kidney Function When Taking Creatine (4:55) - The Impact on Those With Lower Functioning Kidneys (6:35) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en 2024-10-0308 min
The Ideal Nutrition PodcastREDs and Low Energy AvailabilitySports 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/ INSTAGRA...2024-09-2610 min
The Ideal Nutrition PodcastLow Carb Diets for Endurance AthletesSports 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/ PODC...2024-09-1919 min
The Ideal Nutrition PodcastL-Glutamine for Gut Health - Does It Work?Dietitians, Leah Higl & Aidan Muir, discuss the research, mechanisms and potential benefits of L-glutamine supplementation in the context of gut health. (0:00) - What is L-Glutamine? (1:54) - The Research (5:59) - Our Interpretation of the Research & Optimal Dosage WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aidan_the_dietitian Leah Higl @plantstrong_dietitian Tyler Brooks @lift_dietetics Hanah...2024-09-1208 min
The Ideal Nutrition PodcastThe Blood Type DietSports 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 @p...2024-09-0505 min
The Ideal Nutrition PodcastIs Carbohydrate Cycling Good for Fat Loss?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...2024-08-2913 min
The Ideal Nutrition PodcastHack Your Health: The Secrets of Your Gut - Documentary ReviewDietitians, Aidan Muir & Leah Higl, review the documentary 'Hack Your Health, The Secrets of Your Gut' and provide a balanced review of the positives, interesting points, and negatives discussed in the documentary. (0:00) - Background on the Documentary (1:51) - Immune Health, Reintroducing Foods Slowly & Microbiome Variations in Different Regions (4:59) - Fibre Intake & What Happens When You Don’t Consume Enough (7:08) - Are We Missing Bacteria That Can Help Prevent IBS & IBD? (9:25) - Microbiome Testing & Individual Variation in Extracting Calories From Food (10:59) - Microbiome That Causes Weight Gain...2024-08-2226 min
Actually QualifiedWorking with Transgender Clients and Creating an Inclusive Environment w/ Leah HiglFor Tara's final episode as co-host of the Actually Qualified Podcast she is brining you an amazing conversation with Leah Higl, an incredible sports dietitian who specialises in plant based nutrition. Leah works with an amazingly diverse range of clients and her care and empathy shines through in her emphasis on diversity and inclusivity within her practice.
Their discussion includes:
Strategies Leah employs to ensure her practice is inclusive and supportive of diverse backgrounds.
Leah’s approach to nutrition for genderqueer and trans clients, especially those undergoing hormone therapy.
Considerations and adaptations Leah makes for clients who...2024-08-2054 min
The Ideal Nutrition PodcastAddressing 5 (More) Myths Around Weight LossSports 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 O...2024-08-1513 min
The Ideal Nutrition PodcastAddressing 6 Common Myths Around Weight LossSports 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/ I...2024-08-1511 min
The Ideal Nutrition PodcastProtein Supplementation Questions and MisconceptionsSports 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 Po...2024-08-0815 min
The Ideal Nutrition PodcastE161 - How Long Should Bulking and Cutting Phases Be?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...2024-08-0117 min
The Ideal Nutrition PodcastSupplements for Endurance AthletesSports 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...2024-07-2525 min
The Ideal Nutrition PodcastHow Much Does Sodium Affect Blood Pressure?Sports Dietitians, Leah Higl & Aidan Muir, discuss the relationship between sodium intake and blood pressure. They address the common arguments against reducing sodium intake, the impact seen in the research, the mechanisms with how it may influence blood pressure and more. (0:00) - Introduction (1:32) - Do You Need to Worry About Sodium if You’re Fit, Active, and Don’t Have High Blood Pressure? (3:20) - Sodium Mediated Hypertension (4:31) - Consequences of Low Sodium (5:14) - The Research & Mechanisms (8:57) - How Much Does the Consistency / Inconsistency Matter With Sodium...2024-07-1811 min
The Ideal Nutrition PodcastReasons You Aren't Losing Weight on a Low-Calorie Diet (And What to Do)Sports Dietitians, Aidan Muir & Leah Higl, discuss the reasons why people may not be losing weight on a low-calorie diet and what to do about it. (0:00) - Introduction on Calories In vs Calories Out (2:13) - Underreporting (6:59) - Inconsistent Intake (7:42) - Not Tracking (11:34) - Lack of Patience (13:56) - Very Low-Calorie Diets & Starvation Mode (16:05) - The Impact of Medical Conditions (20:15) - Metabolic Adaptation (24:49) - Summary & Practical Advice WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www...2024-07-1127 min
The Ideal Nutrition PodcastCaffeine Questions and MisconceptionsSports Dietitians, Aidan Muir & Leah Higl, discuss common questions and misconceptions about caffeine supplementation. They cover a range of topics and provide insights from research and their own professional experience to address these. (0:00) - Introduction (0:45) - Does Caffeine Dehydrate You? (2:00) - Does Caffeine Decrease Body Weight and Fat Mass? (7:30) - Does Habitual Caffeine Consumption Influence the Performance Response to Acute Caffeine Supplementation? (9:07) - Does Caffeine Cause Heart Problems? (10:24) - Should Pregnant Women Avoid Caffeine? (12:18) - Do You Ned to Wait 90 Minutes Before Consuming C...2024-07-0415 min
The Ideal Nutrition PodcastDebunking 10 Nutrition Myths - Rapid FireSports Dietitians, Leah Higl & Aidan Muir, debunk 10 nutrition myths in a rapid-fire fashion. (0:00) - Introduction (0:21) - Creatine & Hair Loss (1:08) - Insulin & Fat Loss (2:36) - Protein & Kidney Health (5:24) - You Need to Avoid Eggs if You Have High Cholesterol (7:14) - You Can’t Grow as Much Muscle With Plant Based Protein (10:09) - Low Fat Dairy Is Worse for You Because It's Replaced by Sugar (11:48) - Eat More Fat to Lose More Fat (13:49) - You Can Test for Food Intolerances With an...2024-06-2719 min
The Ideal Nutrition PodcastInsights with Ideal Nutrition Featuring Leah HiglThis 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 Rea...2024-06-2034 min
Insights with Ideal NutritionE6 - Leah Higl: How to Maximize Muscle Growth on a Plant-Based DietSports Dietitian, Hanah Mills, Interviews Sports Dietitian, Leah Higl, on nutrition considerations for gaining muscle on a plant-based diet. (0:37) - 5 Most Important Factors for Building Muscle (3:42) - How These Differ on a Plant Based Diet (6:40) - Optimising Protein & Label Reading Guidelines & How to Optimise Protein (9:33) - Protein Priorities for Muscle Growth (16:15) - Leucine (18:51) - Leahs Recommendations for Plant Based Products (24:18) - How to Reach Higher Calorie Targets (27:44) - Nutrients of Consideration (29:40) - Recommended Supplements (32:48) - Final Notes o...2024-06-2033 min
The Ideal Nutrition PodcastRegular Olive Oil vs Extra Virgin Olive Oil From a Health PerspectiveSports 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 H...2024-06-1308 min
The Ideal Nutrition PodcastE154 - How Much Does Caffeine Affect Sleep?Sports Dietitians Aidan Muir and Leah Higl delve into how caffeine influences sleep, examining the latest research and exploring variations in effects due to different sources and genetic factors. (0:00) - Introduction (1:04) - Overview of the Research (1:59) - Variables That Influence Results (4:03) - When to Limit Caffeine (6:29) - Interpreting the Research (8:33) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 ...2024-06-0609 min
The Ideal Nutrition PodcastDoes Meal Timing Affect Fat Loss?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...2024-05-3021 min
The Ideal Nutrition PodcastQ&A #7Sports Dietitians, Aidan Muir and Leah Higl discuss and answer the listener's most common questions. (0:00) - Introduction (0:41) - Is There Any Difference in Effect for Carb Loading an Athlete With Insulin Resistant PCOS? (2:41) - Is Eating High Volumes of Soy or Tofu Bad for You? (5:59) - Did Either of You Have Any Weird Nutritional Habits When Starting Out? (11:52) - What Are Common Mistakes You See People Making When Trying to Eat Healthier? (15:21) - Do You Recommend Magnesium Before Bed to Help With Sleep? (19:05) - How D...2024-05-2326 min
The Ideal Nutrition PodcastIs Having Antioxidants Around Training a Bad Idea?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 ...2024-05-1618 min
The Ideal Nutrition PodcastCan Probiotics Improve Athletic Performance?Sports Dietitians, Aidan Muir & Leah Higl, discuss whether probiotics can be beneficial for athletic performance. They explore various angles, including the impact of probiotics on the gut microbiome of endurance athletes, the reduction of illness and missed training days, improvement in gut symptoms, and potential effects on recovery and inflammation. (0:00) - Introduction (1:09) - Immune Function (5:06) - Gut Health (6:22) - Recovery & Inflammation (7:52) - Strength & Endurance (8:57) - Practical Recommendations (14:03) - Outro & Mailing List WEBSITE: https://www.idealnutrition.com.au/ POD...2024-04-2513 min
The Ideal Nutrition PodcastNutrition for Reducing CholesterolSports 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 ...2024-04-1816 min
The Ideal Nutrition PodcastNutrition For CSIDIn 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/ 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_health2023-12-2219 min
Optimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLYDietitian’s Quick Guide to Training Nutrition: Fuel Your Performance And Enhance Recovery by Leah Higl of Ideal NutritionLeah Higl of Ideal Nutrition shares a guide to training nutritionEpisode 2293: Dietitian’s Quick Guide to Training Nutrition: Fuel Your Performance And Enhance Recovery by Leah Higl of Ideal NutritionIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original post is...2023-09-2310 minOptimal Health Daily - Fitness and NutritionDietitian’s Quick Guide to Training Nutrition: Fuel Your Performance And Enhance Recovery by Leah Higl of Ideal NutritionLeah Higl of Ideal Nutrition shares a guide to training nutritionEpisode 2293: Dietitian’s Quick Guide to Training Nutrition: Fuel Your Performance And Enhance Recovery by Leah Higl of Ideal NutritionIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original post is...2023-09-2310 minOptimal Health Daily - Fitness and NutritionFat Burning vs. Fat Loss: A Simple Guide by Leah Higl of Ideal Nutrition on Calorie DeficitsLeah Higl of Ideal Nutrition compares fat burning and fat lossEpisode 2216: Fat Burning vs. Fat Loss: A Simple Guide by Leah Higl of Ideal Nutrition on Calorie DeficitsIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original post is located h...2023-07-1712 minOptimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLYFat Burning vs. Fat Loss: A Simple Guide by Leah Higl of Ideal Nutrition on Calorie DeficitsLeah Higl of Ideal Nutrition compares fat burning and fat lossEpisode 2216: Fat Burning vs. Fat Loss: A Simple Guide by Leah Higl of Ideal Nutrition on Calorie DeficitsIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original post is located h...2023-07-1712 minOptimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLYEverything You Need To Know About Omega-3 On A Vegan Diet by Leah Higl of Ideal Nutrition.com.auLeah Higl of Ideal Nutrition talks about Omega-3 on a vegan dietEpisode 2074: Everything You Need To Know About Omega-3 On A Vegan Diet by Leah Higl of Ideal Nutrition.com.auIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original p...2023-03-1513 minOptimal Health Daily - Fitness and NutritionEverything You Need To Know About Omega-3 On A Vegan Diet by Leah Higl of Ideal Nutrition.com.auLeah Higl of Ideal Nutrition talks about Omega-3 on a vegan dietEpisode 2074: Everything You Need To Know About Omega-3 On A Vegan Diet by Leah Higl of Ideal Nutrition.com.auIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original p...2023-03-1513 min
The Ideal Nutrition PodcastHow to Improve Sleep with NutritionAidan 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 @a...2022-12-0216 min
Strength Chat#241 Paige Mills & Leah HiglIn this week’s Strength Chat, I was joined by two awesome guests, the Founder of INDI Performance and a Sports Dietitian, Paige Mills and Leah Higl. Nutrition is important for performance; however, it often falls down the list of priorities behind training and life getting the way. In this episode we covered the difference between nutrition for performance versus life, common mistakes and how to fix them, as well as adjusting your nutrition to match your training
You can follow Paige via the following links:
Instagram: https://www.instagram.com/bikerbiddie/?hl=en
Website: https://indiperformance.com/
You can follow Lea...2022-11-2746 minThe Ideal Nutrition PodcastQ&A #4In 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-wo...2022-11-2520 minThe Ideal Nutrition PodcastStrategies to Manage BloatingBloating is a very common problem. So in this episode, Aidan and Leah discuss effective nutrition strategies to manage bloating. (0:00) - Introduction & Definition (1:40) - Eating Slowly & Chewing Thouroughly (2:20) - Carbonated Drinks & Chewing Gum (2:52) - Medical Considerations (3:20) - Fibre (6:23) - Sugar Alcohols (8:30) - FODMAPs (10:36) - Food Volume (12:48) - Peppermint Oil (14:09) - Probiotics (14:50) - Dealing with Constipation WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.ins...2022-11-1817 minThe Ideal Nutrition PodcastNutrition for Reducing Blood PressureAidan & Leah discuss nutrition strategies for reducing blood pressure. From managing sodium and potassium intake to weight management. (0:00) - Introduction (0:59) - Sodium & Recommended Intake (7:53) - The DASH Diet Overview (10:43) - Potassium (14:44) - Body Weight (17:21) - Cholesterol (18:14) - Dietary Nitrates (19:52) - Alcohol Consumption (21:33) - Effects of Caffeine (23:00) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our...2022-11-0424 minThe Ideal Nutrition PodcastFood Chemicals and Intolerances (RPAH Elimination Diet)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 E...2022-10-2816 minThe Ideal Nutrition PodcastShould You Have Slow Absorbing Protein Before Bed?Have you ever been told to have casein or another form of slow-release protein before bed? Aidan & Leah break down this "bro" science recommendation and let you know if it is worth doing. 00:00 - Introduction (1:09) - The Theory Behind This (2:00) - Casein Before Bed & The Research (3:04) Nuances & Practical Implications (7:01) - General Recommendations & 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_diet...2022-10-2109 minThe Ideal Nutrition PodcastNutrient Timing: What Should We Care About?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/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aidan_the...2022-10-1418 minThe Ideal Nutrition PodcastTurkesteroneSports 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/ 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.s...2022-10-0714 minThe Ideal Nutrition PodcastShould You Cut Before You Bulk?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 WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition...2022-09-3015 minThe Ideal Nutrition PodcastBeetroot Juice for AthletesSports dietitians Aidan & Leah talk about all things beetroot juice for sports performance. (0:00) - Introduction & How It Works (2:21) - Outcomes on Endurance (5:48) - Bodybuilders & Powerlifters (9:46) - Other Potential Benefits (11:31) - Dosage & How to Take It (12:22) - 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 @hana...2022-09-2314 minThe Ideal Nutrition PodcastAshwagandhaAidan & 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/ 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...2022-09-1615 minThe Ideal Nutrition PodcastWhat We Wish More People Knew About NutritionNutrition 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...2022-08-1218 minThe Ideal Nutrition PodcastWhat Should You Do If You Overeat While In Calorie Deficit?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: htt...2022-08-0509 minThe Ideal Nutrition PodcastThoughts On The Vertical Diet For Strength AthletesThe 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...2022-07-2215 minThe Ideal Nutrition PodcastCan Your Hormones Be the Reason You Aren’t Losing Weight?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 versus calories out, or is this stuff already factored in? (0:00) - Introduction (1:42) - Thyroid Hormones (3:27) - Insulin (7:52) - Cortisol (12:18) - Satiety & Hunger Hormones (Leptin & Ghrelin) (16:28) - Oestrogen (17:30) - Hormonal Contraceptions (19:50) - Testosterone (20:58) - Summary WEBSITE: https://www.idealnutrition.com.au...2022-07-0822 minOptimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLYWhat to Do When You Blow Your Calorie Budget by Leah Higl of Ideal NutritionLeah Higl of Ideal Nutrition talks about what to do when you blow your calorie budgetEpisode 1785: What to Do When You Blow Your Calorie Budget by Leah Higl of Ideal NutritionIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with clients. The original p...2022-07-0511 minThe Ideal Nutrition PodcastThoughts On Intermittent FastingThere 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/idea...2022-07-0123 minThe Ideal Nutrition PodcastShould You Take A Multivitamin?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/p...2022-06-2413 minThe Ideal Nutrition PodcastBCAAs & EAA SupplementsIn 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/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir @aidan_the_dietitian Leah...2022-06-1710 minThe Ideal Nutrition PodcastResistant StarchMost 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 L...2022-06-1011 minThe Ideal Nutrition PodcastDiet Breaks 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. (0:00) - Introduction (0:42) - What Are Diet Breaks? (2:02) - Hunger Management (6:36) - Reversing Metabolic Adaptation (9:01) - Psychological Benefit (11:27) - Additional Benefit (15:21) - Implementing Diet Breaks 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_die...2022-05-2718 minThe Ideal Nutrition PodcastQ&A #3 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! (0:00) - Introduction (0:28) - Easy ways to increase calories in meals for endurance athletes? (4:12) - How can we increase our metabolism? (9:54) - How accurate are apple watches for tracking calories burned? (13:55) - Are there vegan collagen supplements and are these effective? (15:52) - Is there any actual evidence that diet can help with depression/anxiety? (19:34) - Does the increased water weight from creatine go away after loading? (22:15) - Do you need to do anything differently for weigh...2022-05-2027 min
The Ideal Nutrition PodcastThings You Need to Know About Protein and Muscle Growth/RetentionIn 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 the order of priorities. (0:00) - Introduction (1:28) - Total Protein Intake (4:19) - Protein Distribution (8:36) - Protein Quality (15:50) - Timing & The Anabolic Window (21:53) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INS...2022-05-0622 minOptimal Health Daily - ARCHIVE 1 - Episodes 1-300 ONLYDoes Having A Higher Body Fat Percentage Make You Less Anabolic by Leah Higl of Ideal NutritionLeah Higl of Ideal Nutrition breaks down whether or not having high body fat percentage makes you less anabolicEpisode 1715: Does Having A Higher Body Fat Percentage Make You Less Anabolic by Leah Higl of Ideal NutritionIdeal Nutrition is an in-person and online dietitian service based in Brisbane. Their biggest specialty is body composition improvement, with a focus on helping people gain muscle or lose fat.This has developed through their own interest in sports and strength training, with a particular focus on powerlifting, in combination with the experience gained working with...2022-05-0512 minThe Ideal Nutrition PodcastIs Sugar Really That Bad for Fat Loss and Health?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 both in isolation where sugar is the main variable adjusted in research, as well as from a practical perspective in terms of what happens in the real world. (0:00) - Introduction (1:14) - Sugar & Body Composition (4:25) - Micronutrient Concerns (5:10) - Natural vs Added Sugar2022-04-2923 minThe Ideal Nutrition PodcastIs Soy Good or Bad for Your Health?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...2022-04-1420 minThe Ideal Nutrition PodcastWhat to Look For in a Pre-Workout and Are They Worth It?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, Aidan Muir & Leah Higl break it all down in episode 42 of The Ideal Nutrition Podcast. (0:00) - Intro (2:05) - Caffeine (4:00) - Creatine (4:58) - Beta-Alanine (6:42) - Citrulline / Citrulline Malate (8:25) - Ashwagandha (9:19) - L-Theanine (9:53) - Ashwagandha & Performance (11:26) - Non-Stim Pre-Workouts (13:14) - Summary & Outro 2022-04-0814 minThe Ideal Nutrition PodcastChoosing the Right Sized Calorie Deficit and Rate of Weight LossHow 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 2022-04-0123 minThe Ideal Nutrition PodcastNutrition for Injury RecoveryNutrition 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. (0:00) - Intro (0:38) - Calorie Intake (4:20) - Protein Intake (7:01) - Creatine (10:07) - Fish Oil (12:20) - Collagen & Gelatin for Soft Tissue Injuries (15:31) - Vitamin D & Calcium for Bone-Related Injuries (16:20) Vitamin D Outcomes (18:12) - Balanced Diet (19:11) - Approach to Managing Serious Injuries (21:45) - Outro 2022-03-1722 minThe Ideal Nutrition PodcastWhat to Do When You Hit a Fat Loss PlateauPlateaus 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 Hi...2022-03-1018 minThe Ideal Nutrition PodcastArtificial SweetenersArtificial 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 through the evidence on the topic. (0:00) - Intro (1:05) - Categories of Non-Nutritive Sweeteners (3:05) - Artificial Sweeteners and Weight Management (8:23) - Artificial Sweeteners and Gut Health (16:19) - Artificial Sweeteners and Cancer (21:22) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au...2022-02-2421 minThe Ideal Nutrition PodcastTop Nutrition Tips for Gut HealthLeah 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 diet...2022-02-1018 minThe Ideal Nutrition PodcastExploring Non-traditional Approaches to Type 2 Diabetes Management Part 2In 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 the options discussed include very low-calorie diets, keto and a more broad/flexible approach. The reason these options can all work is that the overall principles involved in the management of Type 2 Diabetes can be achieved in a wide variety of ways. (0:00) - Intro (0:32) - Very Low Calorie Diets & T...2022-01-2722 min
The Ideal Nutrition PodcastExploring Non-traditional Approaches to Type 2 Diabetes Management Part 1Aidan 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 II2022-01-2719 min
Empower Her Fitness#62: Optimising Vegan & Plant based diets with @plantstrong_dietitian Leah HiglLeah Higl is an accredited sports dietitian specialising in plant based nutrition and she is also a vegan powerlifter. As both an athlete and dietitian, she spends much of her time developing her knowledge and skills around sports nutrition, specifically for strength-based sports. In this episode we discuss:The difference between vegan, vegetarian and plant-based dietsNutritional considerations when going plant-based/veganCommon deficiencies and how to avoid them Protein in plant-based diets Restaurant and cafe food options as a vegan Thank you again for tuning into the podcast and I hope you enjoyed this guest ep! I wo...2022-01-2527 min
The Ideal Nutrition PodcastHypothalamic AmenorrheaHypothalamic 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 downsides of this condition have been more publicly spoken about, but it is still a topic that would benefit from more awareness. Aidan and Leah discuss what it is and how to address it. (0:00) - Intro (0:29) - What Is Amenorrhea (HA)? (2:24) Negative Health Outcomes of Having HA (7:11) - How Energy Availability Affects T...2022-01-2127 min
The Ideal Nutrition PodcastQ&A #2Aidan 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...2022-01-1424 min