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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

17:30

E161 - How Long Should Bulking and Cutting Phases Be?

The Ideal Nutrition Podcast ·

2024/08/01

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:

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25:26

E160 - Supplements for Endurance Athletes

The Ideal Nutrition Podcast ·

2024/07/25

Sports 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

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11:08

E159 - How Much Does Sodium Affect Blood Pressure?

The Ideal Nutrition Podcast ·

2024/07/18

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 &

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27:56

E158 - Reasons You Aren't Losing Weight on a...

The Ideal Nutrition Podcast ·

2024/07/11

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

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15:23

E157 - Caffeine Questions and Misconceptions

The Ideal Nutrition Podcast ·

2024/07/04

Sports 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

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19:01

E156 - Debunking 10 Nutrition Myths - Rapid Fire

The Ideal Nutrition Podcast ·

2024/06/27

Sports 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 IgG

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34:46

Bonus Episode - Insights with Ideal Nutrition...

The Ideal Nutrition Podcast ·

2024/06/20

This 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

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08:58

E155 - Regular Olive Oil vs Extra Virgin Olive Oil...

The Ideal Nutrition Podcast ·

2024/06/13

Sports 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/

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09:48

E154 - How Much Does Caffeine Affect Sleep?

The Ideal Nutrition Podcast ·

2024/06/06

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/

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21:59

E153 - Does Meal Timing Affect Fat Loss?

The Ideal Nutrition Podcast ·

2024/05/30

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

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26:00

E152 - Q&A #7

The Ideal Nutrition Podcast ·

2024/05/23

Sports Dietitians, Aidan Muir and Leah Higl discuss answer the listeners 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? (Put plant strong podcast in show notes) 5:25 - image (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

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18:28

E151 - Is Having Antioxidants Around Training a Bad...

The Ideal Nutrition Podcast ·

2024/05/16

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) -

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18:26

E150 - Can Blood Glucose Monitors Improve Athletic...

The Ideal Nutrition Podcast ·

2024/05/09

Sports Dietitians Leah & Aidan discuss whether blood glucose monitors can improve athletic performance. They dive into what a continuous glucose monitor (CGM)actually is, and the potential pros and cons this can have as well as their nuanced view on the topic. (0:00) - Introduction (2:38) - Potential Benefits of CGMs (4:42) - Potential Downsides of CGMs (10:20) - Nuanced Perspective & Practical Advice (15:26) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST:

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06:40

E149 - Does Coffee Actually Dehydrate You?

The Ideal Nutrition Podcast ·

2024/05/02

In this episode, Sports Dietitians Aidan and Leah discuss whether coffee actually dehydrates you. They explain that caffeine is a diuretic, meaning it increases urine production, but does that necessarily mean it leads to dehydration? (0:00) - Introduction (1:08) - The Research (3:11) - Outcomes from Habitual vs Non Habitual Coffee Drinkers (5:23) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/

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13:44

E148 - Can Probiotics Improve Athletic Performance?

The Ideal Nutrition Podcast ·

2024/04/25

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) -

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16:28

E147 - Nutrition for Reducing Cholesterol

The Ideal Nutrition Podcast ·

2024/04/18

Sports 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:

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35:31

Bonus Episode - Insights with Ideal Nutrition Launch

The Ideal Nutrition Podcast ·

2024/04/11

This bonus episode features the launch of the new podcast 'Insights with Ideal Nutrition' hosted by Hanah Mills. In this episode, Hanah Interviews Sports Dietitian and founder of Ideal Nutrition, Aidan Muir, on his insight in understanding energy requirements. They discuss how to calculate calorie requirements, the importance of understanding calories in versus calories out, different factors that contribute to energy expenditure, and address certain aspects such as metabolic adaptation and the

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20:02

E146 - Is Intermittent Fasting Bad for Muscle Growth?

The Ideal Nutrition Podcast ·

2024/04/04

Leah and Aidan discuss intermittent fasting and its effects on building muscle. They break down the science, including some more recent research, and provide practical recommendations on the topic. 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

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25:57

E145 - Common Dietary Deficiencies in Athletes and...

The Ideal Nutrition Podcast ·

2024/03/28

Aidan and Leah discuss common dietary deficiencies in athletes and how to address them. The importance of testing and monitoring these nutrient levels is emphasised, as well as the potential impact on athletic performance. Time Stamps (0:00)- Introduction (1:24) - Iron (6:20) - Vitamin D (13:20) - Omega-3 (20:14) - Magnesium (22:35) - B12 (24:42) - Summary WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM:

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21:26

E144 - You Are What You Eat: A Twin Experiment -...

The Ideal Nutrition Podcast ·

2024/03/22

In this episode, Aidan & Leah discuss their thoughts on the hugely popular Netflix documentary, You Are What You Eat. The cover the study, its findings and what we can take away from it for our own lives & nutrition approach. 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

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