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E16 - Q&A 2.0 Episode with Hanah & Aidan

Sports Dietitians, Hanah Mills & Aidan Muir, answer part two of the listeners most popular questions. 

(0:33) - How to Optimise Performance in a Calorie Deficit

(4:28) - Does Creatine Cause Hair Loss?

(6:25) - Is There Any Evidence for Glutamine Helping With Muscle Growth & Recovery? 

(7:29) - Should I Specficially Supplement Leucine if I Want to Optimize Muscle Growth? 

(10:14) - How Should I Figure Out My Calories for a Lean Bulk? 

(12:54) - Should You Take Breaks From Pre-workout?

(16:45) - Is EVOO Better Than Olive Oil?

Aidan Muir: @aidan_the_dietitian

Hanah Mills: @hanahmills

Accredited Practicing Dietitian, Hannah Mills, interviews Joanna Baker, a Dietitian specializing in food intolerances, particularly food chemical sensitivities. Joanna shares her personal journey with IBS and food intolerances, explaining the complexities of food chemical sensitivities, the elimination diet process, and the importance of understanding individual triggers. The conversation dives into the differences between IBS and food chemical sensitivities, the populations at risk, and practical strategies for managing symptoms, including navigating eating out and long-term lifestyle adjustments.

(0:00) - Introduction to Joanna

(6:10) - What Are Food Chemicals & Intolerances

(10:12) - What Populations Are More Susceptible & How Does It Arise?

(15:45) - IBS vs Food Chemical Symptoms

(25:07) - What Is the Low Food Chemical Diet?

(41:06) - The Salicylate & Amine Challenge Process

(50:35) - Other Food Chemical Challenges: Propionates, Colours etc. 

(52:17) - The Stacking Effect & Other Environmental Contributors

(54:55) - How to Look out for Food Chemicals in Foods, Navigating Eating out & Enzymes

(1:11:49) - Nutrient Deficiencies & Other Tests to Check

Joanna Baker: @theguthealthdietitian

Hanah Mills: @hanahmills

Hannah Mills interviews Stefanie Valakas, a Dietitian specialising in nutrition for reproductive health, particularly focusing on endometriosis. They discuss the complexities of endometriosis, and outline various management strategies, including the role of nutrition. 

(0:00) - Introduction to Stefanie

(1:59) - Defining Endometriosis & Current Medical Management Strategies

(14:14) - How Is Endometriosis Diagnosed?

(16:15) - How Does if Affect Fertility?

(25:03) - How Can Nutrition Impact or Improve Symptoms?

(29:59) - Anti-inflammatory Style Diet

(38:46) - Beneficial Antioxidants & Supplements

(47:32) - Omega-3 Testing

(53:02) - Managing the Gut

(1:03:39) - The Role of Oestrogen & How to Manage It

(1:07:55) - Final Notes

Stefanie Valakas: @the_dietologist

Hanah Mills: @hanahmills

Sports Dietitian's, Hanah Mills & Aidan Muir, answer the listeners most popular questions. 

(0:48) - What Are Some Strategies to Help IBS Other Than the Low Fodmap Diet?

(5:15) - When You Increase Calories by About 200 per Day, How Long Does Do You Keep Gaining Weight Before It Becomes Stable Again?

(6:42) - Would You Say 1600 Calories Is an Appopriate Amount for a Small Female Training for a Half Marathon?

(9:13) - What Are Some Signs That There’s Space to Optimize Your Nutrition?

(10:51) - Best Pre-workout Snack for a Weight Session Followed by an Hour Swim?

(12:34) - What Is Metabolic Adaptation?

(15:08) - What Is the Set Point Theory?

Aidan Muir: @aidan_the_dietitian

Hanah Mills: @hanahmills

Dietitian, Hannah Mills interviews Dr. Alan Flanagan, a nutrition researcher and advocate. They discuss the various nutrition and lifestyle factors that play the biggest role in improving cardiovascular health. 

(0:00) - Introduction to Alan Flanagan

(9:15) -  Dietary Fat Subtypes & Their Impact on Cholesterol

(21:36) - Weight loss & LDL Cholesterol

(28:13) - Medications vs Dietary Changes

(33:49) - How Much Can Dietary Changes Impact Familial Hypercholesterolaemia

(37:27) - Other Nutrients That Play a Role

(46:27) - Reference Ranges

(50:25) - The Impact of Aging

(56:14) - The Role of EPA

(1:00:56) - Summary & Final Notes

Alan Flanagan: @thenutritionaladvocate

Hanah Mills: @hanahmills

Sports Dietitian Hanah Mills sits down with Bronte Lister, a specialist in ADHD nutrition, to discuss her personal journey and insights. Bronte offers practical tips on managing challenges, tailoring nutrition strategies, and the role of specific nutrients in supporting ADHD symptoms.

(0:00) - Introduction to Bronte & Her Journey

(5:46) - ADHD Diagnostic Process & Costs

(8:20) - What Is ADHD, It’s Prevalence & Symptoms

(12:43) - Differences in Subtypes Between Genders

(16:35) - Executive Functioning Challenges with Nutrition

(22:19) - Sensory Preferences, Experiences, and Seeking Behaviours Related to Nutrition

(31:03) - Nutrition Management Strategies

(37:06) - Important Aspects to Identify in an Initial Nutrition Assessment

(44:25) - Specific Micronutrients That Play a Role & How to Optimise These in Your Diet

(54:44) - Spoon Analogy, and the Importance of Resting & Recharging

(1:00:29) - Food Challenges of ADHD & Management Strategies

(1:23:55) - Rapid Fire Questions

Bronte Lister: @bronte_lister

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, interviews Crystal Austin, an IBS and FODMAP dietitian. Crystal discusses what the low FODMAP diet is, how it works, and other effective strategies to help manage symptoms. 

(0:00) - Introduction & Why Crystal Became an IBS Dietitian

(4:52) - What Is IBS?

(5:56) - The Impact of Stress

(8:17) - Gut Hypnotherapy & CBT

(10:40) - Why Do FODMAPs Cause Symptoms?

(12:34) - Why You May Be More Prone to Constipation vs Diarrhoea

(15:47) - Effectiveness of The Low FODMAP Diet on Different IBS Types

(19:03) - What Is the Low FODMAP Diet?

(23:55) - Phase I - Elimination

(31:00) - Phase II - Reintroduction

(39:43) - Phase III - Personalization

(40:48) - Helpful Resources

(42:39) - How to Approach Eating Out & Travel

(46:22) - What to Do if It the Low FODMAP Diet Doesn't Work

(48:01) - Crystal’s IBS Program & Final Advice

Crystal Austin: @ibsfodmapdietitian

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, interviews Chelsea McCallum, an Accredited Practicing Dietitian specialising in IBS. They discuss what IBS is, the different types, the hormones and lifestyle factors involved, how to manage it and more. 

(0:00) - Introduction & Chelsea’s IBS Relief Program

(7:17) - Differential Diagnosis to Check First

(11:50) - IBS & the Different Types

(16:30) - The Gut-Brain Axis & the Impact of Certain Hormones

(21:14) - Other Lifestyle Factors That Play a Role

(25:05) - The Role of Your Gut & How to Support a Healthy Gut Microbiome

(30:50) - Additional Strategies to Help Manage IBS

(33:57) - Final Take-Home Points

Chelsea McCallum: @ibs_dietitian

Hanah Mills: @hanahmills

Sports Dietitian, Hannah Mills, interviews Sophie Rindfleish, an Accredited Practicing Dietitian specialising in disordered eating. They discuss the concept of having five blocks of chocolate in the house to overcome binge eating and the binge/restrict cycle. 

(0:00) - Introduction

(1:23) - Binge Eating vs Overeating

(4:14) - Classifying Binge Eating Disorder

(8:50) - Overeating & The Triggers

(10:23) - Where to Start for Managing Overeating / Binge Eating

(14:36) - Navigating Shame & Guilt

(19:40) - Why You Should Always Have 5 Blocks of Chocolate in the House

(22:50) - Strategies to Consider Before Introducing 5 Blocks of Chocolate

(27:20) - Additional Triggers to Consider

(28:46) - Importance of Seeing a Psychologist

(29:52) -  Considerations for Those Who Are Neurodivergent

(32:06) - Advice if You Are Concerned About Your Health and Having Chocolate in the House

Sophie Rindfleish: @healthybodhealthymind

Hanah Mills: @hanahmills

Sports Dietitian, Hannah Mills, interviews Megan Boswell, an Accredited Practicing Dietitian who specializes in helping people with binge eating disorder. They discuss the definition of binge eating disorder, the various triggers, risk factors, tips for managing it and more.

(0:00) - Introduction

(3:25) - What Is Binge Eating Disorder?

(7:55) - How to Get an Eating Disorder Care Plan

(11:37) - Psychological Risk Factors

(14:04) - Forms of Restriction

(18:23) - Common Triggers for Binge Eating Episodes

(21:27) - Tips for Managing / Preventing Binge Eating Episodes

(25:11) - How to Address Fear Foods

(29:43) - How to Communicate With Friends & Family After Triggering Comments

(33:43) - Should You Aim for Weight Loss When Trying to Improve Your Relationship With Food

(37:58) - Final Tips for Anyone Struggling With Binge Eating

Megan Boswell: @thehealthylabel

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, Interviews Sports Dietitian, Leah Higl, on nutrition considerations for gaining muscle on a plant-based diet.

(0:37) - 5 Most Important Factors for Building Muscle

(3:42) - How These Differ on a Plant Based Diet

(6:40) - Optimising Protein & Label Reading Guidelines & How to Optimise Protein

(9:33) - Protein Priorities for Muscle Growth

(16:15) - Leucine

(18:51) - Leahs Recommendations for Plant Based Products

(24:18) - How to Reach Higher Calorie Targets

(27:44) - Nutrients of Consideration

(29:40) - Recommended Supplements

(32:48) - Final Notes on Building Muscle as a Vegan

Leah Higl: @plantstrong_dietitian

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, interviews Nina Gelbke, an Accredited Sports Nutritionist, about the benefits and nutritional considerations when choosing a plant based diet.

(0:00) - Introduction

(3:21) - Differences Between Plant Based, Vegetarian and Vegan

(9:02) - Benefits of a Plant Based Diet

(11:57) - Considerations When Going Plant Based

(24:19) - Protein Requirements, Bioavailability & Complete Protein Sources

(41:33) - Calcium

(45:56) - B12

(48:40) - Recommended Multivitamins

(50:29) - Omega-3

(53:17) - Final Advice

Nina Gelbke: @naturally_nina_

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, interviews Joey Cantlin, a contest prep coach, about how to optimise peak week for a bodybuilding show. 

(6:31) - How Peak Week Differs Across Divisions

(9:30) - The Impact of Stress & How to Navigate This

(11:43) - Carbohydrate Strategies

(22:37) - What Types of Foods to Consume

(26:38) - Hydration Strategies

(32:09) - Sodium Intake

(36:15) - What to Do in the Final 24 Hours

(36:50) - Closing advice

Joey Cantlin: @joeycantlinpt

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, interviews Joey Cantlin, a contest prep coach, about the traits of and considerations around becoming a successful bodybuilder. 

(0:00) - Introduction

(2:09) - Common Traits of Successful Bodybuilders

(6:57) - Who Shouldn't Do Bodybuilding

(9:44) - Red Flags

(15:08) - How an Unhealthy Relationship With Food May Be Exacerbated During Prep

(19:27) - How to Manage Red Flags & Eating Disorders During Prep

(23:00) - Mindset & Lifestyle Considerations Before Going Into Prep

(31:24) - How to Manage Brianfog

(33:58) - How to Navigate Social Life During Prep

(40:00) - Positive Asepcts of Bodybuilding

(43:44) - The Impact on Sleep and How to Manage That

(46:52) - Final Advice

Joey Cantlin: @joeycantlinpt

Hanah Mills: @hanahmills

Sports Dietitian, Hannah Mills interviews Sports Dietitian, Tyler Brooks on nutrition for optimizing strength outcomes. They discuss how to structure your protein, carbs and fat intake and other key considerations. 

(0:00) - Introduction

(1:52) - Strength vs Muscle Mass

(5:20) - Key Nutrition Aspects

(26.15) - Nutrition for Deloads

(32:19) - Protein Intake

(35:17) - BCAAs

(42:00) - Protein Timing

(44:19) - Carbohydrate intake

(1:02:19) - Fat Intake

(1:04:36) - Other considerations

(1:07:18) - Outro

Tyler Brooks: @lift_dietetics

Hanah Mills: @hanahmills

Sports Dietitian, Hanah Mills, 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 impact of hormones.

Timestamps:

(0:00) - Introduction

(0:35) - Defining Calories

(3:00) - What Makes up Your Metabolism

(5:11) - Changes in Calorie Requirements

(9:31) - Calories of Macronutrients

(15:36) - Calculating Energy Requirements for a Surplus or Deficit

(19:15) - Metabolic Adaptation

(29:28) - The Influence of Hormones on Metabolism