Dietitian’s, Leah Higl & Aidan Muir, discuss various strategies to make fat loss easier.    (0:00) - Introduction (0:50) - Choosing an appropriate sized deficit (2:22) - Protein Intake (4:33) - Fibre Intake (5:13) - Consistent Meal Timing (7:23) - Food Volume (10:47) - Minimally Processed Foods (11:39) - Sleep (12:44) - Appropriate Flexibility (15:23) - Liquid Calories (17:37) - Avoid large feeding windows (19:43) - Optimising Calorie Deficit Length (21:03) - Low Calorie Drinks (23:06) - Limit the Restriction of Fun Foods (24:21) - Adequare Meal Size   WEBSITE:  https ..read more

Sports Dietitian's, Aidan Muir & Leah Higl,  discuss what the optimal protein intake is for maxamising muscle growth. They explore the widely referenced 1.6 to 2.2 grams per kilogram of body weight, the origins of this guideline, critiques surrounding its validity, and the complexities of interpreting protein research.   (0:00) - Introduction (2:35) - Exploring the 1.6-2.2g/kg Paper (4:37) -Difficulties Interpreting the Research (8:34) - What Does Recent Research Suggest? (10:56) - Our Interpreation (13:04) - Practical Recommendations   WEBSITE:  https://www.idealnutrit ..read more

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 ..read more

Dietitian's, Leah Higl and Aidan Muir, discuss the challenges of maintaining weight loss and avoiding the post-diet rebound. They explore various scenarios of weight regain, emphasising the importance of understanding the transition phase after dieting.    (0:00) - Introduction & Weight Regain Scenarios (2:01) What to Do in Scenario 1 (You Regain Weight After a Period of Being Able to Maintain It) (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   ..read more

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/ PODCA ..read more

Dietitian's, Aidan Muir & Leah Higl, explore the relationship between creatine supplementation and cognitive function. They discuss the mechanisms by which creatine may enhance cognitive performance, and also dive into potential benefits for neurodegenerative diseases, concussions and more.    (0:00) - How Does Creatine Work? (3:02) - Creatine & Sleep Deprviation (5:31) - Memory, Attention, Focus & Problem Solving (6:57) - Neurodegenerative Diseases (9:30) - Does It Benefit Concussions? (11:34) - Summary   WEBSITE:  https://www.idealnutrition.com.au/ PODCAST:&nb ..read more

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 ..read more

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:  h ..read more

Accredited Practising Dietitian's, Leah Higl & Aidan Muir, discuss the complexities of nutrition related to hypermobility, Mast Cell Activation Syndrome (MCAS), and Postural Orthostatic Tachycardia Syndrome (POTS).   (0:00) - Introduction (1:01) - What Is Hypermobility & the Subcategories? (3:01) - What is MCAS? (4:53) - What is POTS? (7:10) - General Nutrition Strategies for Hypermobility (9:08) - 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 & ..read more

Sports Dietitians, Leah Higl and Aidan Muir, discuss common mistakes people make when transitioning to a plant-based diet. They explore the importance of protein intake, caloric management, and the nutritional deficiencies that can arise from a plant-based lifestyle. The conversation also touches on the social challenges of eating out and the impact of perfectionism on one's relationship with food.    (0:00) - Introduction (0:37) - Common Protein Related Issues  (7:12) - Navigating Calorie Intakes (9:46) - Common Nutrient Deficiencies & Recommended Supplements (11:20) - B12 ..read more