Insights with Ideal Nutrition

Dietitian and powerlifter Tyler Brooks continues last week's discussion of the optimal healthy bulking phase, exploring the final two pillars: training considerations and time frames for bulking; and how to monitor progress alongside overall health metrics. Don't forget to check out the previous episode for a deep dive on the first two pillars!   (1:55) - Pillar 3: Training & Time Frames (2:42) - Recommendations for Training (3:38) - Expected Rate of Muscle Gain (7:25) - Training Experience & Corresponding Rates for Potential Muscle Gain  (9:18) - Balancing Fat Gain and Muscle Gain (11:05) - Tracking Progress (14:53) - Maximum Ceiling for Total Muscle Gain (17:05) - Minimum Time Frame for Bulking (18:36) - The Role of Cardio in a Bulk (26:30) - Pillar 4: Health & Progress Monitoring  (26:55) - Body Composition Checkpoints (30:37) - The Mini Cut  (32:54) - Key Takeaways: Checklist for the Perfect Bulk   Tyler Brooks: @lift_dietetics @insightswithidealnutrition

Dietitian and competitive powerlifter Tyler Brooks breaks down how to implement the perfect bulk phase, to maximise muscle gain while maintaining health. Tyler discusses the first two of four main pillars: the initial health assessment, and advanced nutritional strategies to maximise muscle and prevent fat gain. Stay tuned for part two to explore long-term health monitoring, timelines for bulking and training considerations.   (0:00) - The Theoretical Perfect Bulk (1:44) - The Four Pillars for the Perfect Bulk (3:49) - Pillar 1: The Pre-Bulk Audit  (4:51) - Body Fat Percentage & Readiness for a Bulk (13:19) - Other Baseline DEXA Markers (16:46) - Baseline Blood Test Markers (18:44) - Timelines for Muscle Growth (21:34) - Pillar 2: Advanced Nutritional Strategies (23:34) - Optimising Protein Intake (30:45) - The Role of Carbohydrates in Muscle Growth (34:54) - The Impact of Fats in a Calorie Surplus   Tyler Brooks: @lift_dietetics @insightswithidealnutrition

Dietitian Tyler Brooks and Physiotherapist Sam Meaney discuss the critical intersection of nutrition and physiotherapy in managing and recovering from injuries.   (0:00) - Introduction & Background on Sam (2:35) - Working with Clinical vs Performance Clients (5:41) - Body Weight and Joint Health (10:38) - The Role of Nutrition in Injury Treatment (14:38) - Collagen and Vitamin C  (21:57) - Anti-Inflammatory Medications  (28:25) - Cortisone Injections  (33:54) - Sam's Interest Areas in Physiotherapy (37:11) - Exercise Physiology vs Physiotherapy (40:55) - BPC 157 for Injury Healing (44:17) - Performance Enhancements and Technological Advances in Sport (51:27) - Omega 3 and Calcium for Healing and Recovery (57:51) - Protein: Is There a Ceiling for Safe and Effective Intake? (1:03:31) - The Criticsl Role of Sleep (1:12:11) - Mirror Learning for Injury Rehabilitation (1:14:32) - Where You Can Find Sam   Tyler Brooks: @lift_dietetics Sam Meaney: @samphysioperformance & @ideal_physio_and_performance

Dietitians Tyler & Bella explore endurance sports and triathlons, diving into the importance of fuelling well, foundational nutrition strategies, signs of underfuelling, specifics to support performance, how to train your gut, carb loading for races and key supplements to consider. As a triathlete herself, Bella shares unique insights to the logistics, challenges and benefits of optimising nutrition for endurance athletes.    (0:00) - Introduction & Background on Bella (3:40) - Different Triathlon Lengths & Events (8:17) - How Dietetics has Influenced Bella as an Athlete (11:19) - Foundations of Nutrition for Endurance Training (13:35) - Red Flags for Underfuelling (15:52) - Nutrition Strategies for Endurance Performance (20:29) - Nutrition for Exercise Performance vs General Health (23:35) - Training Your Gut Before and During Training (29:31) - Carbohydrates Types for Optimal Digestion (31:14) - Practicing Nutrition Strategies in Training  (35:28) - Carb Loading for Race Performance (43:12) - How Being an Athlete & Practitioner Helps Bella Understand the Athlete Experience (45:24) - Bella's Favourite Race Experience (47:06) - Supplements for Endurance Performance (52:58) - Navigating Relative Energy Deficiency in Sport (RED-S) & Is Leaner Really Better? (58:21) - Biggest Nutrition Myths About Triathlons (59:46) - Budget-Friendly Nutrient-Dense Foods (1:01:36) - Bella's Next Goals as a Dietitian and Athlete (1:03:28) - How to Connect with Bella   Tyler Brooks: @lift_dietetics Bella Murdoch: @enrichnutrition

Dietitian, Tyler Brooks, dives into the controversial topic of high fructose corn syrup, examining how it's metabolised, how it differs from other sugars, its potential health effects, and whether it truly deserves more concern than other sweeteners.   (0:00) - Introduction (1:42) - Understanding High Fructose Corn Syrup (5:58) - HFCS vs Sugar (10:51) - Metabolism of Glucose vs Fructose (21:15) - The Impact of Excessive Fructose Consumption on the Liver (29:09) - Hunger and Insulin Resistance (36:01) - Practical Takeaways & Recommendations   Tyler Brooks: @lift_dietetics

Sports Dietitian, Tyler Brooks, goes into part two of the workout nutrition series, where he deep dives into the performance-enhancing supplements.    (0:00) - Background  (2:39) - Vasodilators: Beetroot Juice (7:50) - Citrulline Malate (13:14) - Caffeine (29:55) - Collagen (39:18) - Protein Powders (42:44) - Hydroxy Methylbutyrate (HMB)   Tyler Brooks: @lift_dietetics

Sports Dietitians, Tyler Brooks and Taylor Ryan, dive into various aspects of nutrition, particularly focusing on common myths and specific nutritional needs of CrossFit athletes.    (0:00) - Introduction (1:01) - What’s a Nutrition Concern People Worry About Unnecessarily? (3:34) - What’s a Nutrition Issue People Overlook but Should Worry About? (8:10) - Should We Be Restricting Sugar or Artificial Sweeteners? (12:51) - Fueling for the CrossFit Games (20:51) - Beneficial Supplements for Crossfit (39:49) - Taylors New Dietetics Services   Taylor Ryan: @the_sportsdietitian Tyler Brooks: @lift_dietetics    

Sports Dietitian, Tyler Brooks covers the key components related to optimising pre, intra, and post-workout nutrition.   (0:00) - Introduction & Background (1:02) - The Role of Carbohydrates Pre-Workout (8:19) - How to Structure Carbs Around Training (19:30) - Intra-Training Nutrition (22:27) - Intra-Carb Amounts for Longer Events (25:57) - Post-Workout Protein (30:48) - Post-Workout Carbohydrates (36:14) - Post-Workout Rehydration   Tyler Brooks: @life_dietetics

Sports Dietitian, Tyler Brooks, interviews professional boxer Jack Bowen, who shares his extensive experience in boxing, discussing the evolution of nutrition and weight management from his amateur days to his professional career. He emphasises the importance of proper nutrition, hydration, the mental aspects of training & more.      (0:00) - Introduction to Jack Bowen (3:19) - Common Mistakes as an Amateur Fighter (7:09) - Experience With Success Between Weight Classes (13:34) - Training & Nutrition at the Australian Institute of Sport (18:50) - Weight Cutting: Traditional vs Modern Approaches (29:27) - Waterloading Strategies & Dangers of Dehydration (33:11) - Managing Brain Trauma (37:33) - Post-Fight Nutrition & Weight Management (41:27) - Body Composition Assessment & Its Importance (47:40) - Building a Supportive Team for Success & Final Words of Advice   Jack Bowen: @_jackbowen96 Tyler Brooks: @lift_dietetics

Dietitian, Tyler Brooks, takes a deep dive into various nutrition-related questions.   (0:00) - Introduction (0:51) - Does the Quality of Meat From Butchers vs Supermarkets Matter? (10:49) - Why Do I Have High Liver Enzymes in a Blood Test Despite Not Drinking, Doing Drugs or Being Overweight? (17:05) - Does Having a Beer or Two After Training Decrease Recovery or Training Adaptations? (21:33) - How Long Does It Take to Lose Muscle and Strength if You Have Time Away From Training Due to Surgery? (26:18) - Is Eating a Snack Before Bed Bad and Can It Cause Weight Gain? (28:50) - Is Weight Cycling Bad for Health i.e. Bulking / Cutting Throughout the Year? (35:19) - Is It Better to Do Lean Beef Mince Cooked With Olive Oil or Regular Mince and Just Not Add the Extra Olive Oil and Use the Fats in the Meat?   Tyler Brooks: @lift_dietetics  

Sports Dietitian, Tyler Brooks, discusses three key performance supplements: creatine, beta-alanine, and glycerol. He explores their benefits, mechanisms of action, and practical applications for athletes looking to enhance their performance and recovery.   (0:00) - Introduction (4:03) - Creatine: How It Works & Optimal Dosage Beyond Just 3-5g (14:16) - Creatine: Safety & Potential Side Effects (21:44) - Creatine & Concussions  (28:20) - Creatine & Improving Cognition After Poor Sleep (31:42) - Beta-Alanine: How It Works & Optimal Dosage (41:52) - Beta-Alanine: Safety & Potential Side Effects (44:51) - Glycerol: How It Works & Overall Benefits (54:11) - Glycerol: Optimal Dosage & Timing  (59:59) - Glycerol: Potential Side Effects & Considerations (1:02:14) - Summary & Closing thoughts   Tyler Brooks: @lift_dietetics

Dietitian, Tyler Brooks interviews Amy Kellner, a Dietitian with a unique background in nutrition, specialising in cosmetic nutrition. They explore the importance of nutrition before and after surgery, the role of protein and hydration in recovery, and the challenges faced by patients undergoing bariatric surgery.    (0:00) - Introduction to Amy & How She Got Into Cosmetic Nutrition (9:10) - Nutrition Considerations Pre-surgery (14:19) - Nutrition Considerations Post-surgery (20:50) - Challenges & Considerations Around Bariatric Surgery (33:36) - Future Predictions of WLS With the Introduction of New Medications (39:16) - Summary & Closing Thoughts   Amy Kellner: @amyk_dietitian Tyler Brooks: @lift_dietetics

Sports Dietitian, Tyler Brooks, takes an in-depth look at three key nutrients in the world of dietary supplements - unpacking their significance, benefits, and the common misconceptions that surround them. He sheds light on lesser-known insights that often go overlooked in mainstream discussions.   (0:00) - Introduction & General Considerations (6:22) - Vitamin C (21:16) - Vitamin D (35:32) - NAC (45:38) - Closing Thoughts & Suggestions    Tyler Brooks: @lift_dietetics

Sports Dietitian, Tyler Brooks, interviews Matt Gorle, a coach and expert in bodybuilding & powerlifting performance. They discuss the varying nutrition strategies between powerlifting and bodybuilding. The conversation then explores the intricacies of bodybuilding prep, the importance of mindset, protein requirements, supplements, peak week strategies and more.   (0:00)- Introduction to Matt Gorle (1:51) - How Matt Got Into Business & Where He Is Now (5:03) - Nutrition for Powerlifting vs Bodybuilding & Common Mistakes (10:00) - Navigating Deficits Effectively (23:12) - Considerations for Bodybuilding Prep and Getting Stage Lean (37:10) - Changes in Protein Requirements Throughout Different Phases (44:58) - Peak Week Nutrition (55:42) - Best Bang for Your Buck Supplements & Thoughts on Ozempic Use (1:06:16) - Final Takeaways   Matt Gorle: @matthewgorle Tyler Brooks: @lift_dietetics

Dietitian's, Tyler Brooks & Hanah Mills, are joined together for a second Q&A episode where they answer the listeners most common questions.    (0:23) - Can Having a Cold Delay Your Cycle? (3:32) - What Are Your Guilty Pleasure Foods? (4:52) - How Long Does It Take To Get Your Period Back After Restrictive Eating (7:04) - Thoughts on Fasting for Weight Loss and Overall Health? (11:30) - What Is Hyrox and What Are Some Nutritional Considerations? (18:03) - Should We Eat 30 Different Fruits & Veggies Each Week? (22:02) - Why Do I Feel Bloated After Eating Carbs?   Hanah Mills: @hanahmills Tyler Brooks: @lift_dietetics 

Accredited Practising Dietitian, Tyler Brooks, takes a deep dive into GLP-1 weight loss drugs. He discusses the history, mechanism, and effects of these medications on appetite control and weight loss. Additionally, the episode addresses potential side effects, long-term considerations, and practical tips for bulding sustainable habits during treatment.    (0:00) - Introduction (0:56) - The History of Ozempic & How it Works (4:45) - What Are the Effects? (7:11) - The Rise of These in the Market & Early Clinical Trial Results (14:02) - Acute & Long Term Side Effects (23:03) - How to Sustain Weight Loss After Stopping Use (28:37) - Tips for Using These Medications for Long Term Success (32:27) - Their Broader Impact on Health (37:43) - Summary & Key Takeaways   Tyler Brooks: @lift_dietetics

Sports Dietitian, Tyler Brooks, talks with Dietitian Josh Wernham to explore various aspects of nutrition, exercise, and body composition. They discuss the significance of DEXA scans in assessing body composition, the importance of setting specific weight loss goals, and the interplay between diet and exercise in achieving fitness objectives. The conversation also delves into understanding caloric needs and the impact of daily activities on energy expenditure, providing listeners with practical insights for their health journeys.    (0:00) - Introduction to Josh (2:00) - Understanding DEXA Scans & Their Importance (8:47) - Setting Effective Weight Loss Goals (18:10) - Caloric Needs & Daily Energy Expenditure (38:31) - Macros &  Tips for Maximising Muscle Growth (52:30) - Goal Setting Tips    

Sports Dietitians, Hannah Mills introduces Tyler Brooks as the new host for 2025. The episode features a rapid-fire Q&A format addressing various nutrition topics.   (0:00) - Big Announcement & Introduction to Tyler Brooks  (1:13) - What Foods Supports Muscle Growth? (3:27) - What Are Your Thoughts on Restrctive Diets Such as Carnivore? (7:07) - What’s the Difference Between HA and RED-S? (9:34) - Tips to Supporting Re-Comping Physiques in Powerlifting? (14:54) - Best Bang for Your Buck Foods on Comp Day? (19:07) - What’s Your Opinion on the Trend of Daily Eletrolyte Supplements? (21:37) - Can You Build Up a Tolerance to Caffeine When It Comes to Performance?   Tyler Brooks: @lift_dietetics Hanah Mills: @hanahmills

Hanah Mills interviews Jono Steedman, a Dietitian known for debunking nutrition myths. They discuss various popular supplements and dietary trends, including greens powders, fat burners like OxyShred, lemon water, apple cider vinegar, and sea moss.   (0:04) - Introduction to Jono (1:22) - Are Green Powders Worth Taking? (10:43) - Greens Powders vs Multivitamins (12:52) - How to Get Antioxidants in the Diet (15:33) - What Is OxyShred & Is It Beneficial?  (23:04) - Do the Claims Around Lemon Water Have Merit? (29:14) - How Do You Detox the Body? (35:08) - Benefits & Myths Around Apple Cider Vinegar (43:30) - Is Sea Moss Worth the Hype? (47:55) - Key Takeaways   Jono Steedman : @jonosteedman Hanah Mills: @hanahmills

Hanah Mills interviews Sports Dietitian, Alan McCubbin, about the complexities of electrolyte and sodium requirements for endurance athletes. He explains the limited research in this area, the role of sodium in hydration and performance, and the importance of balancing sodium intake with fluid replacement. The conversation also covers practical recommendations for sodium supplementation, the impact of hydration on performance, and more.    (0:39) - Why Is Understanding Electrolyte Requirements So Difficult? (6:35) - Does Your Salt Intake Change How Much Salt You Sweat? (12:02) - What Are the Main Electrolytes & Their Roles in the Body? (21:13) - Why Is Sodium So Important for Athletes? (26:57) - Negative Effects of Being Dehyrated for Athletes (25:34) - Who Would Benefit From Electrolytes? (39:34) - How to Work Out Your Sweat Rate / Sodium Losses & Why This Varies So Much Between People (47:07) - Sodium Intake Guidelines (55:31) - Are There Negative Effects of Supplementing With Sodium if Its Not Necessary? (1:01:06) - Sodium for Hyperhydration (1:07:05) - Does Sodium Supplementation Help With Recovery? (1:16:49) - Does Sodium Supplementation Help to Prevent Cramping? (1:24:56) - Key Areas People Should Look Into Their Sodium Replacement   Alan McCubbin: @fuelingendurance Hanah Mills: @hanahmills