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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

37:22

E24 - Thoughts on the Non-Diet Approach and HAES

The Ideal Nutrition Podcast ·

2021/12/02

The non-diet approach and HAES are approaches that take a weight-neutral view of health and health improvement. A weight-centric approach involves a focus on weight, including weight loss. Both options have a lot of valid points and there are good aspects of each. Aidan and Leah discuss their thoughts on the topic and touch on these aspects as well as sharing their own approaches. (0:00) - Intro (0:50) - What Is the Non-Diet Approach & HAES? (1:43) - Positives to This Approach (7:26) - Weight

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27:12

E23 - Nutrition for PCOS

The Ideal Nutrition Podcast ·

2021/11/25

PCOS is a condition that affects roughly 12-18% of women of reproductive age, although it is hard to tell exactly since a lot of people go undiagnosed. Nutrition can play a significant role in managing the symptoms of PCOS. In this podcast, Leah and Aidan discuss options that can help, while also highlighting what things are worth prioritising and what options are not. (0:00) - Intro (0:21) - Prevalance & Symptoms (4:14) - Management Through General Dietary Intake (5:09) - Weight Management (8:51)

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17:44

E22 - Thoughts on Reverse Dieting

The Ideal Nutrition Podcast ·

2021/11/19

Reverse dieting is the concept of slowly increasing calories after a diet, for example, adding 50-100kcal per week until maintenance (or higher if desired) calories are reached. Often it is used in a bid to increase metabolism, as well as transition out of a deficit in a controlled way. Leah and Aidan discuss the pros and cons of reverse dieting and compare how effective it is with other options such as increasing your calories straight to maintenance, or higher if that is the goal. (0:00) - Intro

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25:29

E21 - Nutritional Considerations for Plant Based...

The Ideal Nutrition Podcast ·

2021/11/11

Aidan interviews Leah on nutritional considerations for plant based athletes. This covers the majority of potential pitfalls and how to go about optimising your diet for performance if you are following a plant based diet. (0:00) - Intro (0:44) - Protein Intake (5:12) - Building Muscle in a Calorie Deficit (9:12) - High Intakes of Soy (12:37) - Being in a Calorie Surplus (15:18) - High Intakes of Fibre (19:16) - Vitamin B12 (21:26) - Iron (22:48) - Zinc & Vitamin D (23:33) - Vegan vs Plant-Based

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20:42

E20 - Tracking Changes in Body Composition

The Ideal Nutrition Podcast ·

2021/11/04

There are a variety of ways to track changes in body composition. This episode covers the benefits and downsides of tracking body weight, waist circumference, skinfolds, DEXA, bioimpedance and other options when trying to gain muscle or lose fat. (0:00) - Intro (0:43) - Scale Weight (7:00) - Waist Circumference (8:39) - DEXA (11:21) - Skinfolds (15:15) - BIA (19:52) - Outro

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23:33

E19 - Evidence Based Supplements for Athletes Part 2

The Ideal Nutrition Podcast ·

2021/10/29

Part 2 on the topic of evidence-based supplements. This episode covers beta-alanine, vitamin D, iron, probiotics, pre-workout, glycerol and beetroot juice. (0:00) - Intro (0:23) - Beta-alanine (3:54) - Vitamin D (6:37) - Iron (8:52) - Probiotics (11:55) - Pre-Workout (14:31) - Glycerol (20:06) - Beetroot Juice (23:16) - Outro

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23:18

E18 - Evidence Based Supplements for Athletes Part 1

The Ideal Nutrition Podcast ·

2021/10/29

Aidan and Leah share thoughts on evidence-based supplements that can help performance. This episode covers creatine, protein powder, caffeine, citrulline malate, sodium bicarbonate, collagen and omega 3. (0:00) - Introduction (0:46) - Creatine (3:22) - Protein Powder (4:52) - Caffeine (9:05) - Citrulline Malate (12:54) - Sodium Bicarb (17:23) - Collagen (19:41) - Omega-3 (22:58) - Outro

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29:14

E17 - Overcoming Binge Eating

The Ideal Nutrition Podcast ·

2021/10/21

In this episode, Aidan and Leah discuss some of the things that can make a massive difference in addressing binge eating. (0:00) - Introduction (4:05) - What is Binge Eating? (6:32) - What Can Make It Worse? (11:20) - Steps for overcoming It (21:14) - Should You See a Psycologist? (24:33) - Journaling (25:56) - Body Neutrality (28:45) - Outro

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28:09

E16 - Nutrition for Making Weight in Weight-Class Sports

The Ideal Nutrition Podcast ·

2021/10/14

If done well, an acute weight cut can provide an advantage in weight class sports. A lot of the people do them poorly though. In this episode, Aidan and Leah go through the most effective ways to do an acute weight cut and other things to consider. (0:00) - Introduction (0:10) - Acute vs Chronic Weight Loss (1:31) - Who Should Do It & How Much to Cut (8:40) - Nutrition for Acute Weight Loss (12:07) - Induced Sweating (14:35) - Protocol Example (19:00) - Strategies for Constipation (20:23) -

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15:59

E15 - Thoughts on Volume Eating

The Ideal Nutrition Podcast ·

2021/10/07

Volume eating is a great tool for the majority of people who want to get leaner while experiencing less hunger. It can make the process significantly easier. But there are also some drawbacks to it under specific circumstances. (0:00) - Introduction (0:19) - What is Volume Eating? (1:03) - Benefits (4:41) - Downsides (7:27) - Appetite (11:06) - Whole Foods, Plant-Based, No Oil (14:20) - Is Volume Eating Relevant for Everyone? (15:14) - Outro

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27:44

E14 - Creatine

The Ideal Nutrition Podcast ·

2021/09/30

Creatine is probably the most well-studied supplement and it consistently improves athletic performance and cognitive function. This episode covers pretty much everything you need to know about it and how to get the most benefits from it. (0:00) - Intro (0:20) - What Is Creatine & How Does It Work? (2:41) - Performance Benefits (3:42) - Muscle Growth (4:54) - Should Endurance Athletes Use It? (6:19) - Do You Need to Supplement It? (9:04) - Other Benefits of Creatine (13:02) - Type & Dosage (16:27) -

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23:29

E13 - Metabolic Adaptation

The Ideal Nutrition Podcast ·

2021/09/24

Aidan and Leah discuss metabolic adaptation, what it is, how it affects weight loss/gain, how relevant it is and how to offset it if necessary. (0:00) - Introduction (0:22) - What is 'Metabolic Adaptation'? (1:18) - Starvation Mode (5:20) - Components of Energy Expenditure (9:45) - How Does You Diet Impact Total Daily Energy Expenditure? (12:55) - Two Year Metabolic Adaptation Study (17:38) - Diet Breaks (22:08) - Metabolic Adaptations From a Calorie Surplus (23:03) - Outro

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25:34

E12 - Q&A

The Ideal Nutrition Podcast ·

2021/09/17

Aidan and Leah answer listener questions on multivitamins, carb cycling, inositol creatine, glycogen and alcohol. (0:00) - Introduction (0:43) - What Is the Impact of Alcohol on Body Composition & Strength? (6:50) - Thoughts on Mixing Creatine With Protein Shakes? (8:32) - Do You Recommend Multivitamins to Fill the Gaps? (12:44) - If You Train Multiple Times per Day. What’s the Fastest Way to Replenish Glycogen Stores? (16:47) - Is Inositol Beneficial for PCOS? (17:36) - Do All Types of Carbs Hold

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18:10

E11 - Nutrition for Constipation

The Ideal Nutrition Podcast ·

2021/09/09

This episode covers constipation specific advice beyond the standard advice. Fibre, fluid and exercise can help in a lot of cases, but what if that does not solve the problem? There are more specific strategies that can be complete game-changers for some people. (0:00) - Introduction (1:21) - What to Start With (4:00) - Kiwi Fruit (5:25) - Linseed / Flaxseed (6:35) - Metamucil / Psyllium Husk (8:52) - Magnesium Citrate (9:37) - Stool Softeners (13:02) - FODMAPS (14:10) - Fibre (16:15) - Exercise &

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26:16

E10 - Collagen Supplementation for Injury Recovery

The Ideal Nutrition Podcast ·

2021/09/02

Collagen supplementation shows promise for helping speed up recovery from a lot of injuries. The research looks mixed, but when accounting for a few variables it looks surprising positive. It is early on though and there is not a lot of research yet still, so opinions can change over time. In this podcast, Aidan goes through his current interpretation of the research and why he thinks collagen supplementation can be beneficial. (0:00) - Introduction (0:42) - Aidan's Interest in Collagen Research

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30:30

E9 – What to Do if FODMAPs Doesn’t Work

The Ideal Nutrition Podcast ·

2021/08/27

Since the low-FODMAP diet does not work for everybody with IBS, this is a list of strategies that can be used as effective alternatives. From another perspective, they could also be used alongside a FODMAP approach as additional strategies to improve management and reduce symptoms. (0:00): Introduction (0:59) - First Thing to Look At (3:31) - High Fibre Intake (5:00) - Impact of Stress & Mood (7:14) - Cognitive Behavioural Therapy & Gut directed Hypnotherapy (10:24) - Gut Health (14:37) - Impact

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29:17

E8 - Flexible Dieting

The Ideal Nutrition Podcast ·

2021/08/19

Flexible dieting can be an incredible tool to make it easier to gain muscle and/or lose fat. It can dramatically reduce the restriction felt while trying to get great results, while also making it easier to make progress in a variety of contexts. But there are several downsides that are worth being aware of as well. Flexible dieting is great, but it is not the best approach for everybody. (0:00) - Introduction (0:39) - What is 'Flexible Dieting'? (7:28) - Why Does It Work? (9:10) - Fat Intake

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25:05

E7 - FODMAPs and IBS

The Ideal Nutrition Podcast ·

2021/08/13

The low-FODMAP diet has a 50-86% success rate for significantly reducing symptoms. This episode discusses how to implement the low-FODMAP diet and certain aspects that are worth being aware of. (0:00) - Introduction (1:03) - Success with Constipation vs Diarrhoea (1:45) - What are FODMAPS? (2:29) - Mechanisms & Symptoms (4:40) - Phase 1: Elimination (7:31) - Phase 2: Reintroduction (10:37) - Phase 3: Personalization (12:00) - Other Considerations (16:43) - Potential Downsides (20:10) - Should You

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24:43

E6 - 8 Underrated Nutrition Tips

The Ideal Nutrition Podcast ·

2021/08/06

Aidan and Leah share 8 pieces of underrated nutrition advice that could be helpful for almost anybody. (0:00) - Introduction (1:20) - Sugar & Body Composition (3:53) - Meal Planning (7:04) - Vitamin D (8:49) - Eat More Plants (12:38) - Matching Cutlery With Goals (13:52) - Mindful Eating (18:12) - Hedonic Staircase Principle (21:24) - Food First Approach

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24:14

E5 - Getting to Know Us

The Ideal Nutrition Podcast ·

2021/07/29

Leah and Aidan discuss why they got started in nutrition, their journey and why they do what they do. (0:00) - Introduction (0:43) - Why We Got Into Dietietics (7:00) - Education (9:49) - Post University (19:20) - General Interests (22:18) - Current Plans

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