Dietitians, Hanah Mills and Aidan Muir, discuss various nutrition topics based on listener questions.

(0:30) - Does Magnesium Supplementation Help With Sleep?

(2:25) - For Long Runs, Do You Recommend a Full Carb Load the Day Before or Would You Change Anything?

(6:23) - Thoughts on Taking Iron Supplements Versus Beef Liver Supplements for Addressing Iron Deficiency?

(8:10) - Thoughts on Calorie Banking if Planning on Having a High Calorie Intake / Event on the Weekend?

(12:08) - Should We Avoid Seed Oils?

(17:05) - Is Tracking Calories Good or Bad?

(22:08) - Do You Ever Recommend Multivitamins and if So, When?

Aidan Muir: @aidan_the_dietitian

Hanah Mills: @hanahmills

Hannah Mills interviews Sports Dietitian, Samantha Staines about the intricacies of running nutrition, focusing on the specific needs of half and full marathon runners. They discuss daily energy requirements, the importance of carbohydrates, hydration strategies, and the consequences of low energy availability. Sammy highlights the need for proper fueling and hydration before, during, and after training sessions, as well as the importance of planning nutrition well in advance of race day. The conversation also touches on balancing body composition with adequate fueling and the role of electrolytes in performance.

(0:00) - Introduction to Sammy

(1:48) - Important Nutrition Considerations When Prepping for a Half or Full Marathon

(3:23) - Why Is Underfueling So Common & What Are the Downsides

(11:23) - Balancing Leanness and Performance

(14:23) - Macronutrient Recommendations & Importance of Carbohydrates

(20:17) - Pre-Training Nutrition

(25:13) - Hydration Considerations & Adverse Effects of Dehydration

(30:32) - Short vs Long Run Training Nutrition, Carb Gels & Amount per Hour

(45:32) - Electrolytes & Hydration Protocol

(51:02) - Final Words of Advice for Anyone Prepping for a Marathon

Samantha Staines: @nourished.by.sammy

Hanah Mills: @Hanahmills

Hanah Mills interviews fellow Sports Dietitian, Taylor Ryan, about the critical issue of hypothalamic amenorrhea (HA) among athletes. The conversation explores the common problem of under-fueling, the various health & performance related implications associated with HA, and what measures you can take to start resolving this.

(0:00) - Introduction to Taylor Ryan

(1:36) - Why Is Underfueling So Common in Athletes

(4:03) - What Is HA & the Different Types?

(8:30) - Causes & the Role of Stress

(12:29) - Signs, Symptoms & Negative Health Effects

(22:51) - Osteopenia Concerns

(25:50) - Cardiovascular Health

(29:53) - Mental Health

(32:56) - Performance Detriments

(35:08) - Resolving HA Thorugh Nutrition & How to Navigate Fear of Weight Gain

(41:44) - The Role of Healthy Fats

(45:36) - Benefits of Seeing a Psychologist in the Process

(47:18) - Is It Possible to Fully Recover From HA & Maintian High Athletic Performance?

(48:06) - How Can Coaches and Teamates Help Manage This?

(50:25) - Common Misconceptions

(53:43) - FInal Notes

Taylor Ryan: @the_sportsdietitian

Hanah Mills: @hanahmills

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