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The Ideal Nutrition Podcast

The Ideal Nutrition Podcast

News
I have thought about launching a podcast for a long time. In 2014, a friend introduced me to podcasts. I was kind of into self-improvement stuff at the time. He told me I should listen to a guy named Tim Ferriss. And while some of Tim's nutrition content does not line up with my own thoughts, I honestly think it was a good intro into the podcast world for me. As a fun fact, I got so into the whole self improvement and efficiency side of things, that I would listen to podcasts on 2x speed to try and learn more quickly (lol). Back to Tim Ferriss though. He is a pro at podcasts. Like legit. He has some natural talent, in combination with having spent an excessive amount of…
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A Step-By-Step Guide to Flexible Dieting

A Step-By-Step Guide to Flexible Dieting

Body Composition
Back in 2011, I first went onto bodybuilding.com and started learning about calories and macros. I am not necessarily proud of that starting point. But it was my introduction to a concept called If It Fits Your Macros (IIFYM) which basically meant that it did not really matter what you ate as long as you meet your macronutrient targets. From a body composition perspective, while it is obviously a bit more nuanced than that, the outcomes will be mostly the same. Flexible dieting is a mostly interchangeable term with IIFYM. But I prefer the terminology flexible dieting. IIFYM has a bit of a negative vibe to it since so many people have taken it to an extreme. Instead of trying to have mostly nutrient-rich foods to make up the bulk…
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What Impact Does Caffeine Have on Calcium Absorption?

What Impact Does Caffeine Have on Calcium Absorption?

Health
Nutrition is all about context. It is often not as simple as “caffeine completely blocks calcium absorption while it is in your system.” Typically, there is more nuance. How much of an impact does it have? What dosages of caffeine are required for this impact to be relevant? Does having more calcium offset this? This is a bit of a niche nutrition topic. I still think it is relevant though. I have been a dietitian for about 5 years now. And for my first couple of years, whenever I would be talking about calcium with a client, and they mentioned that they would use milk in their coffees I had a standard response. My typical response was something along the lines of “unfortunately caffeine inhibits calcium absorption, so we probably…
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What Does “Milk Solids” Stand for on a Label?

What Does “Milk Solids” Stand for on a Label?

Food
Have you ever looked on a label and seen the term “milk solids” and wondered what it meant? And if whatever it meant was relevant for something that you might personally have interest in? This post is designed to succinctly answer that. What are Milk Solids? Milk itself is made up of water (87%) and nutrients (fat, protein, sugar in the form of lactose, and minerals). The 13% that is not made from water is what would be considered milk solids. When reading a food label, milk solids refers to the powder that would be left after milk is dried out and the water is removed. If you were to buy milk powder from the shops, this would be pretty much like buying “milk solids” in powder form. Interpretations of…
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Nutrition for Tendinopathy

Nutrition for Tendinopathy

Sports
This is a topic that is near and dear to my heart. I have had pretty much every tendinopathy (also another form of saying tendinitis or tendinosis) under the sun. The biggest hurdle I had was patellar tendinopathy that caused pain for multiple years and legitimately should have had me questioning whether or not I would ever be able to play basketball again without pain, and whether this would also impact my training for powerlifting forever. One of the best things I think that helped me though was that I have stupid level of positivity and self-confidence. Even two years into the process of having pain every day, being told I probably needed surgery (which does not have a great success rate) and also having certain physios say I probably…
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Glutamine Supplementation & Gut Health

Glutamine Supplementation & Gut Health

GI Disorders
Glutamine plays an integral role in gut health. Around 30% of the glutamine that the body produces goes to maintaining and fuelling processes in the gut. What is Glutamine? Glutamine is the most abundant amino acid in the human body. It is often considered conditionally essential, meaning that our bodies can make it endogenously. Although, there may be times where we must get it from food. Intracellular concentrations of glutamine can be depleted when the body is under a significant amount of stress such trauma or sepsis.  During these times, the body may not be able to produce enough glutamine to keep up with the increased requirements by intestinal, renal, and immune cells. When usage of glutamine exceeds the endogenous glutamine production, it is then considered an essential nutrient. Glutamine…
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Nutrition for Reducing Delayed Onset Muscle Soreness

Nutrition for Reducing Delayed Onset Muscle Soreness

Sports
Delayed onset muscle soreness (DOMs) is something that comes hand-in-hand with training hard. If you plan on training hard for an extended period, no matter how you go about it, you are going to experience DOMs at some stage. There is variety in how it presents. For some people, the soreness might peak 24 hours after the session. For others, it might be 48 hours later. Either way, most people would ideally like to reduce the impact of it. At minimum it is just burdensome and annoying, but beyond that it could also impact performance as well. Training The first thing I want to acknowledge is that if you train a muscle group in a way it has not experienced for a long time, you are going to get sore…
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Nutrition for Cramps in Sport

Nutrition for Cramps in Sport

Sports
As somebody who has gone deep down the rabbit-hole of nutrition for cramps in sport, in a bid to help give my clients and edge over their competition, I can confirm that cramps are a complex topic. There is a lot that is not known. There is a lot that does not work. And there are also a lot of people who try to simplify it down to one thing, as if one specific strategy will solve cramps for all athletes. It is clear that cramps are multifactorial. And I would wager that in the coming decades, we will probably have better solutions than we have now. Cramps are also hard to study. They are relatively hard to induce naturally in a reliable way. Of course, there are ways around…
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Do BCAAs and EAAs Work?

Do BCAAs and EAAs Work?

Body Composition
One of my goals with this blog is to have a quality post on pretty much every topic I frequently get asked about. That way I can always have somewhere solid to send people to whenever they DM me questions like “do branched-chain amino acids (BCAAs) and Essential Amino Acids (EAAs) help with muscle growth?” I love the idea of that because it means I can do each question justice and give a well thought out response to everything, rather than just giving a basic summary. For this post in particular, I have avoided writing it for so long. Partly for the same reason it took so long to get a post on creatine on this blog. To me, the practical nature of the question has a simple answer, but…
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Supplements for CrossFit: A Dietitians Guide

Supplements for CrossFit: A Dietitians Guide

Sports
Last weekend I was watching The Torian Pro, which is a relatively high-level CrossFit event held in Brisbane, Australia. As I was watching, I legitimately thought to myself “I wonder if all of these athletes are taking beta-alanine?” Because that could give them a serious edge over their competition. This thought process extended to a whole bunch of other supplements. And then obviously it extended to overall nutrition too. And as an interesting note, the winner of the male category Royce Dunne (and therefore qualifier for the CrossFit games) actually does work with a sports dietitian. He, along with ~50 other competitors in this comp worked with The Sports Dietitian Co in the leadup. For me, although The Sports Dietitian Co is technically my competition (just like any other dietitian…
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