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PODCAST

The Ideal Nutrition Podcast

Aidan Muir and Torwen Eerkens

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

health & fitness nutrition

All Episodes

25:45

E44 – How and How Not to Identify Food Intolerances...

The Ideal Nutrition Podcast ·

2022/04/21

There are a lot of proposed ways to identify food intolerance and it can get quite confusing. Some methods are far more accurate than others. This episode covers these approaches and which ones are the best approach for your situation. (0:00) - Introduction (1:22) - How Not to Identify Food Intolerances (7:26) - Valid Methods for Identifying Food Intolerances (11:10) - Low FODMAP Diet (14:10) - Food Chemical Intolerances and the RPAH Elimination Diet (18:39) - CSID (21:09) - Other Considerations

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20:05

E43 – Is Soy Good or Bad for Your Health?

The Ideal Nutrition Podcast ·

2022/04/14

Soy is one of those areas of nutrition where it seems like a lot of people either consider it to be terrible for health and wellbeing, or really good. In this podcast, Aidan is mostly interviewing Leah since she is the expert on the topic. They cover 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) -

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14:53

E42 – What to Look For in a Pre-Workout and Are They...

The Ideal Nutrition Podcast ·

2022/04/07

Pre-workout supplements have the fitness industry divided. At one extreme, you have the dry scooping, pre-workout enthusiasts and on the other hand, you have the "coffee is my pre-workout" people. So are pre-workot supplements worth it? Sports Dietitians, 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)

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23:13

E41 – Choosing the Right Sized Calorie Deficit and ...

The Ideal Nutrition Podcast ·

2022/03/31

How do you know how large your calorie deficit should be for fat loss? The good thing is that there are heaps of options. Leah and Aidan discuss the pros and cons of different sized deficits and when you should choose more aggressive or conservative 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

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14:47

E40 – What is the Ideal Calorie Surplus Size for...

The Ideal Nutrition Podcast ·

2022/03/24

Too small of a calorie surplus means you just gain muscle and strength slower than you potentially could. Too large of a calorie surplus means you gain significantly more body fat without a proportional gain in muscle. This would mean you would either just gain more fat than desirable, or have to cut your muscle gain phase shorter. The sweet spot is somewhere in the middle where you are minimising fat gain, while gaining muscle at an efficient rate. (0:00) - Intro (0:35) - Benefits of a Calorie

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22:05

E39 – Nutrition for Injury Recovery

The Ideal Nutrition Podcast ·

2022/03/17

Nutrition clearly plays a role in injury recovery. There are a lot of factors to consider though. In this episode, Aidan and Leah cover the most important of these factors and areas to focus on. (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

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18:41

E38 - What to Do When You Hit a Fat Loss Plateau

The Ideal Nutrition Podcast ·

2022/03/10

Plateaus often occur during a fat loss phase, due to a variety of reasons. In this episode, Aidan and Leah go through why they occur and how to address them. (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

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18:04

E37 - Tart Cherry Juice

The Ideal Nutrition Podcast ·

2022/03/03

Tart cherry juice is a bit of a niche supplement. But it can be helpful for those who have interest and spare money to consider it. It is super high in antioxidants and has a few benefits ranging from reduced soreness to better sleep. (0:00)- Intro (0:28) - Overview of Tart Cherry Juice (2:09)- Tart Cherry Juice and & Soreness Recovery (4:37) - Tart Cherry Products & Cost Considerations (7:20) - Tart Cherry Juice & Sleep (10:40) - Antioxidants & Training Adaptations (14:22) - Practical Uses in

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21:40

E36 - Artificial Sweeteners

The Ideal Nutrition Podcast ·

2022/02/24

Artificial sweeteners are a bit of a controversial area. Some people consider them to be an easy way to reduce sugar and calorie intake with minimal downside. Others consider them to be worse for your health than sugar. In this episode, Leah and Aidan go 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) -

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18:42

E35 - Top Nutrition Tips for Gut Health

The Ideal Nutrition Podcast ·

2022/02/10

Leah and Aidan share their top tips for improving gut health. (0:00) - Intro (0:22) - What Is The Microbiome (1:53) - Tip #1: Fibre (4:36) - Tip #2: Consume >30 Plant Sources Per Week (10:00) - Tip #3: Pre & Probiotics (12:30) - Tip #4: Probiotic Supplements (13:42) - Tip #5: Resistant Starch (16:16) - Tip #6 Moderate Alcohol & Meat Products (17:37) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/

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16:03

E34 - Beta-Alanine

The Ideal Nutrition Podcast ·

2022/02/03

Beta-alanine is a supplement that can help improve exercise performance in intense exercise that is anywhere from 1-10 minutes. The research shows a 3-4% improvement on average for intense exercise in this range if taken for a sufficient amount of time. But there is reason to believe that the research commonly utilises sub-optimal protocols, so you can potentially get even more benefit than this. (0:00) - Intro (0:36) - What Is Beta-Alanine & How Does It Work? (2:16) - Who Would Benefit? (5:18) -

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22:28

E33 - Exploring Non-traditional Approaches to Type 2...

The Ideal Nutrition Podcast ·

2022/01/27

In this portion of the topic, Leah and Aidan go through some major studies that highlight why it is worth keeping an open mind with diabetes management. A wide variety of options have been shown to be effective for the management of the condition. Some of 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

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19:09

E32 - Exploring Non-traditional Approaches to Type 2...

The Ideal Nutrition Podcast ·

2022/01/27

Aidan and Leah explore options for managing type 2 diabetes. This is a 2 part topic where in this first half they discuss: - What the goals of management are - How it is normally managed - What diabetes remission is, how to achieve it and whether it is something to aim for (0:00) - Intro (0:23) - What Is Type II Diabetes?' (3:03) - Defining Remission (10:57) - Current Standard Model of Care for Management (15:04) - Medicare & Chronic Disease Management Plans (18:20) - Outro & Summary of Part II

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27:05

E31 - Hypothalamic Amenorrhea

The Ideal Nutrition Podcast ·

2022/01/20

Hypothalamic amenorrhea is an underestimated condition that can be caused by low-calorie intake, high training loads or stress. Usually, it is not just one of those factors, but a combination. Fortunately, over the last few years, awareness of the 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

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24:59

E30 - Q&A #2

The Ideal Nutrition Podcast ·

2022/01/13

Aidan and Leah answer questions about diet breaks, downsides of low body percentages, fibre types, muscle growth, sodium bicarbonate, intuitive eating and more. (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

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30:24

E29 - Vitamin C

The Ideal Nutrition Podcast ·

2022/01/06

Tyler and Aidan discuss vitamin C and the applications it has for things such as immune function and exercise performance. They also go through potential dosing protocols that could lead to results that are more effective than what is commonly seen in the research. (0:00) - Intro (3:14) - Vitamin C & The Flu (7:35) - RDI, Upper Limit & Dosage for Therapeudic Effects (17:07) - Vitamin C & Cancer (20:38) - Vitamin C, Exercise & Muscle Growth Adaptation (26:48) - Considerations When Supplementing with

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26:27

E28 - Keto

The Ideal Nutrition Podcast ·

2021/12/30

Tyler and Aidan discuss the ins and outs of keto, covering a broad range of topics. (0:00) - Intro (0:47) - What Is Keto/Ketosis (7:15) - Macro Ratio of the Ketogenic Diet (9:05) - Keto & Weight Loss (17:21) - Common Misconceptions (21:28) - Impact on Blood Lipids & Cholesterol (25:36) - Summary & Outro WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians 👇 Aidan Muir

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27:56

E27 - Caffeine and Performance

The Ideal Nutrition Podcast ·

2021/12/23

Aidan is joined by a new co-host, Tyler Brooks, for this episode on caffeine and performance. This episode covers how to get the most out of caffeine as an athlete. (0:00) - Intro (0:41) - How Caffeine Works (4:11) - Optimal Dosage (6:16) - Consistency of Caffeine in Products (11:02) - Strategies With Caffeine Dosing (13:24) - Timing Before Exercise (15:47) - Half Life & Condiderations (19:02) - Other Potential Downsides (20:17) - Caffeine & Weight Loss (24:57) - Ashwaghanda & Caffeine (27:19) -

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10:52

E26 - Why Fat Burning =/= Fat Loss

The Ideal Nutrition Podcast ·

2021/12/16

Fat burning is often advertised as if it is similar to fat loss. And while there is a bit of overlap, they are actually pretty separate concepts. And this actually makes a lot of difference in practice when it comes to determining how you want to go about a fat loss protocol.

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18:16

E25 - How Much Protein Can the Body Absorb in a...

The Ideal Nutrition Podcast ·

2021/12/09

A lot of people suggest limits like "the body can only absorb 20-30g of protein in a single sitting and anything beyond that is wasted." Often these limits are based on acute measurements of muscle protein synthesis, but even in that research, it is a little bit more nuanced than a set limit. Aidan and Leah discuss this topic a little bit more broadly and highlight what you need to focus on if your goal is to build muscle. (0:00) - Intro (0:45) - Absorbed vs Used for Muscle Building (5:51) - How

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