The Ideal Nutrition Podcast Aidan Muir and Leah Higl

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
(19:47) - Leahs Recommendations for Plant Based Products
(25:08) - How to Reach Higher Calorie Targets
(28:34) - Nutrients of Consideration
(30:30) - Recommended Supplements
(33:38) - Final Notes on Building Muscle as a Vegan
 
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_health

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/ 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_health

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 👇
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

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
(17:21) - Why Does the Research Look So Mixed?
(20:43) - 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.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health

Sports 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 Do You Increase Testosterone Naturally in Men?
(22:10) - Does Eating Breakfast Help With Weight Loss?
(25:23) - 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 Higl @plantstrong_dietitian
Tyler Brooks @lift_dietetics
Hanah Mills @hanahmills
Samantha Staines @nourished.by.sammy
Monica Cvoro @fuellingperformance
Josh Wernham @josh_does_health

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
 
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_health