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DIABETES | PCOS | BLOOD PRESSURE | IBS, IBD & GUT HEALTH | HEALTH SPAN | WEIGHT GAIN | LONGEVITY | HEART FAILURE | LIVER HEALTH | OSTEOPOROSIS | NUTRIENT DEFICIENCIES | ENDOMETRIOSIS | BLOOD TEST ANALYSIS | CHOLESTEROL | ELDERLY AND AGED CARE | REHABILITATION | SPORT NUTRITION | SUPPLEMENTAL REGIME | HYDRATION | MUSCLE GROWTH | NUTRITION COUNSELLING | WEIGHT LOSS | ZERO JUDGEMENT | HAIR AND NAIL | LIFESPAN | CANCER RISK | HORMONES | MENOPAUSE | HEART HEALTH | MUSCLE MASS |

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Learn a tonne in just a few seconds

matthew.rigoni.dietitian

Holistic Dietitian & Sports Nutritionist 🧠 💪 🚴
Head Dietitian @r.e.a.l_health_and_nutrition
Body comp | IBS | Sport | Disease
Bookings ⬇️

What is the optimal amount of meals you should eat

What is the optimal amount of meals you should eat per day?

As will all things nutrition, it depends!

Generally 3 meals 2 snacks is the widely accepted answer.

Some people preach that 1 meal per day is the most optimal, but I've treated plenty of clients with diabetes who only eat 1 meal.

Some other people preach that many small meals are better because smaller meals = smaller energy intake right? Mmmm not what I've personally witnessed. Generally, the more eating opportunities may lead to more opportunities to eat beyond what we require.

Meal amounts is one part of the health and nutrition puzzle. It does not provide the magical key to success, but greatly contributes in combination with other dietary strategies

#nutrition #dietitian #health

Is this meant to be controversial? #nutrition

Is this meant to be controversial?

#nutrition

Can you actually lose weight in your sleep? The a

Can you actually lose weight in your sleep?

The answer is yes, but the one you'll notice is the water you lose by breathing throughout your sleep.

We need this water. Replacing it is incredibly important for our health.

If we don't, we can become excessively dehydrated and this can cause damage to every organ in our body, especially our kidneys, brain and heart.

Did you know we breathe out water?

#nutrition #dietitian #hydration #nutritionist #health

Can nutrition cure disease? The answer is… Yes.

Can nutrition cure disease?

The answer is... Yes. But only specific ones.

Diseases of lifestyle and Nutrition such as deficiency states (think vitamin D, Iron, magnesium, omega 3's, vitamin A etc) and conditions such as progressing Diabetes, and atherosclerosis (building up of cholesterol /plaque in your heart's arteries) can absolutely be ceased in profession or "cured" with specific nutrition and exercise interventions.

But here's the thing. Conditions like those are the exception, not the rule.

In reality, nutrition is vital for soooo many more conditions such as osteoporosis, kidney disease, liver disease, psoriasis/ eczema, Crohn's, ulcerative colitis, coeliac disease, longevity, eyesight loss, PCOS, endometriosis, menopause and so many more.

If you're not utilizing efficient and specifically targeted medical nutrition therapy in your health journey, you're leaving money on the table

#nutrition #dietitian #foodforhealth #nutritiontherapy #medicalnutritiontherapy #medicalnutrition #health #lifestchron's

Performance nutrition for @prestoncc1860. What a

Performance nutrition for @prestoncc1860.

What an amazing group of young athletes, highly engaged and attentive.

I was very impressed with the amazing questions they had, and just as much at not a single phone being pulled out the entire presentation 👏

Topics discussed included Nutrition for health and development, pregame day, game day, during event and post event recovery.

Many thanks to @bradley_wax and @cuttingedgecricket for hosting the night and an amazing followup mindset performance presentation and ofcourse @kneadasoothe_allied_health for putting us in touch.

Fingers crossed I have the privilege of presenting next year!

Swipe to last image for an insight into my faces during public speaking

3 key neurodivergent nutrition tips that have help

3 key neurodivergent nutrition tips that have helped my clients.

What are your neurodivergent nutrition tips?

#neurodivergent #asd #autism #nutrition #dietitian #health #micronutrients #aspbergers #neurodivergence

A little snippet of a conversation with @upperlimi

A little snippet of a conversation with @upperlimitclub Jake Harris.

If I have a consultation with a client and I only speak about nutrition, I've done a bad job.

#heart #heartattacks #hearthealth #health #hearthealthy #stroke #strokeprevention #longevity

Alzheimer's/Dementia is Australia's second highest

Alzheimer's/Dementia is Australia's second highest cause of death, only second to coronary heart disease (leading to heart attacks).

An amazing turnout at Memory Walk & Jog this morning. Supporting, raising funds an awareness for Dementia.

There is an estimated 433,000 people currently living with Dementia here in Aus, predicted only to rise as time and average lifespan increases.

People who have been exposed to loved ones with Dementia know all too well that it's not a rapid condition. It is slow, gradual and can be emotionally debilitating for not only the individual with the condition, but carers and loved ones involved.

While we don't currently have a cure, advancing medication and nutrition are key and play incredibly important roles for reducing the rate of symptom progression. With key areas of medical nutrition therapy and application of appropriate fatty acids, certain vitamins, minerals and blood glucose management, we can spend more time with the ones we love.

Big thanks to Fresh Networking Darren Kelk for bringing this amazing event to our attention and being a large advocate.

Many thanks for the fresh networking volunteers, Marika Redmond, Jo Fisher, Romano Cellante, Stacey Brennan, Rohan Burgess and Sandra.

Am I being ridiculous? This video obviously doesn

Am I being ridiculous?

This video obviously doesn't apply to everyone or people with certain disease states (such as gluten for coeliacs).

Do you agree or disagree with me? Let me know why in the comments

#nutrition #dietitian #food #health #fad #faddiet #supplements

Just a heads up. You don't need to be scared of ch

Just a heads up. You don't need to be scared of chocolate.

#Balance #nutrition #eastereggs

How to put the supplement industry out of business

How to put the supplement industry out of business.

What do you think of supplements? Yea or no? Comment below

#dietitian #nutrition #dietician #health #supplements #nutrients #nutritionist

34: IBS Pt 1. All you need to know?! Fundamentals

34: IBS Pt 1. All you need to know?! Fundamentals of IBS

Episode 34 now available on Spotify and YouTube. Link in description and via website (free content page)

For too long IBS has been misunderstood and people who suffer from it being taken advantage of by supplement and product companies!

Enough is enough!

In this in-depth, 2 parter, evidence based podcast, we discuss what it is, how it's diagnosed and most importantly treatment methods.

Share this with your friend or family member who has IBS so they can take control of their own health once again!

#IBS #irritablebowelsyndrome #ibd #inflammation #inflammatoryboweldisease #FODMAP #monashuniversity #guthealth #gut #git #gastrointestinal #dietitian #nutrition #nutritionist

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dennehy.dietitian

Nutritionist + Dietitian

You’ve just started training in the gym. How sh

You’ve just started training in the gym.

How should you navigate your nutrition in those early phases when you really don’t know much?

Brian details his opinion on this and we discuss what we he thinks you should do when first getting into training.

Have a listen to our first podcast with a guest.

Thank you for coming on Brian, we look forward to having you on again.

#dietitian #Nutritionist #nutrition #dietician #dessert #health #HealthTips #fitness #food #balance

Is eating with your family/friends mindful eating?

Is eating with your family/friends mindful eating?

Despite there being a weak argument to say that you’re still distracted it still definitely is.

As Mat begins to explain, the degree of distraction is significantly less.

In addition, oftentimes when sharing a meal with others someone will comment on the food and redirect the conversation and your inherent awareness towards the food. Which is another pro.

Have a listen to our full chat around it in Podcast Ep.14

It comes down to a buffer. You’re going to be of

It comes down to a buffer. You’re going to be off with your estimations both in the amount of calories u consume and burn.

If you could be perfectly accurate, sure, being in a 30kcal surplus is the way to go. But that’s not possible, hence, giving yourself that 200 ish kcal buffer is desirable.

Podcast 13: We discuss health scammers, our opinio

Podcast 13: We discuss health scammers, our opinions about holistic health, and functional health.

Go have a listen. Link in description

In short as your recovery time increases, your ada

In short as your recovery time increases, your adaptation ability (eg. gains) decreases.

Pretty cold down at the beach today. The water temp is around 12.5°C which is basically as cool as it gets for Melbourne.

I don’t care what the science says I love jumping in anyway.

Here’s the citations for the studies if you’re interested:

- DOI - 10.1113/JP270570
- DOI - 10.1152/japp|physiol.00127.2019
- DOI - 10.3389/fspor.2021.660291

I also like to use the pads the main two reasons b

I also like to use the pads the main two reasons being to further accentuate the stretch as well as stop my chest from getting sore

Eat this to look like this (dietitian approved)

Eat this to look like this (dietitian approved)

How To Program For Biceps: 1. Exercise Selection:

How To Program For Biceps:

1. Exercise Selection: a mixture of lengthened and shortened positions is likely ideal

2. Rep Ranges: mostly sitting in the 10-20 rep range and can dabble in the 5-10 and 20-30 from time to time

3. Weight: pick a weight that you can do 10-20 reps most of the time

4. Number of exercises per week: this will heavily depend on your frequency but 2-4 exercises per week is likely to be plenty for most case scenarios

5. Frequency: 2-4 (or more) is likely to be a good idea. Pick the frequency to be the number of times you can handle training biceps per week whilst also leaving enough time for them to be fully recovered

6. ROM: full ROM

7. Volume: go from your MEV (minimum effective volume) to your MRV (maximum recoverable volume) across the course of a mesocycle

Lucky to have shared these last 5 years together.

Lucky to have shared these last 5 years together. Let’s see what comes out of the next 5

Machine Pros: – (usually) less stabilisation requ

Machine Pros:

- (usually) less stabilisation required. Which is a good thing despite popular opinion. The goal for hypertrophy training is maximal output at the target muscle, meaning available blood glucose should be maximised, not wasted through activation of additional muscles required for stabilisation. Overall, it decreases output and decreases hypertrophy if your movements are stable.

- wider range of movements possible

Free Weight Pros:

- no chance of friction of the eccentric portion (as some machines will incur friction)

- more accessible and do not require giant fancy gyms

Torture chamber in situ. Im training every Sunday

Torture chamber in situ. Im training every Sunday @8am idc if I don’t know u send me a message n we train together. It’s Predator strength btw

Instagram post 17966812576999355

Instagram post 17966812576999355

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Podcasts

In-depth discussions on complicated topics of health and nutrition

REAL Health & Nutrition Podcast

REAL Health & Nutrition is a Dietitian service in Melbourne, Australia, specializing in personalized nutrition for healthspan, chronic disease prevention, and sports performance.

Empowering clients with realistic and sustainable strategies, we offer evidence-based guidance tailored to individual needs.

Join us for our podcast where we discuss the crazy world of health, nutrition and performance. We hope you learn a lot, that your curiosity is piqued and your sense of humour tickled.

Join us for the REAL Health & Nutrition Podcast

Available on Spotify and Youtube

Are superfoods overrated? Two REAL dietitians bust common nutrition myths in this evidence-based deep dive into the topic.

Need a Dietitian? Visit www.recoveryexerciseandlifestyle.com

R.E.A.L Health and Nutrition is a Dietitian service in Melbourne, specializing in personalized nutrition for healthspan, chronic disease prevention, and sport performance.
Empowering clients with realistic and sustainable strategies, we offer evidence-based guidance tailored to individual needs.

Timestamps:
00:00 - Defining superfoods and their misconceptions
02:15 - Discussion on life-saving foods like sugary drinks
05:45 - Superfood trends and consumer misconceptions
09:30 - Debating anti-superfoods and their characteristics
10:44 - Importance of whole foods over supplements
12:17 - Discussion on superfoods and anti-superfoods
14:07 - High fructose corn syrup misconceptions
18:12 - Marketing tactics in nutrition discussions
20:39 - Kiwi as a superfood and food superiority
21:49 - Bias in nutrition and superfood choices
24:56 - Nutritional therapy limitations and medical interventions
29:33 - Best bang-for-buck foods in each food group
32:06 - Flake, tuna, and microplastics
35:01 - Omega-3 deficiency vs. microplastics concerns
38:04 - Nuts, Omega-3, Omega-6, and health impact
41:31 - Dietary sources and balancing Omega intake
42:33 - Liver as a nutrient-dense meat
44:00 - Lean vs. fatty meat choices for health
48:05 - Importance of vegetables in a balanced diet
51:00 - Berries as top fruit choice for nutrition
53:17 - Iron overload, blood donation benefits discussed
54:05 - Dairy fat, C15 fatty acid, cholesterol impact
57:19 - Low-fat vs full-fat milk, calorie considerations
1:00:39 - Yogurt protein content, marketing misconceptions

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▼Follow Max▼
►YOUTUBE - https://www.youtube.com/channel/UCG-XkNzg5xv_re3Jwu0DM0A
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This podcast is for education, information and general entertainment purposes only and does not constitute the practice of medical nutrition therapy and/ or healthcare of any discipline. The content discussed in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please review our Terms of Use via our website.

#superfoods #nutritionmyths #evidencebasednutrition #dietitianpodcast #healthyeating

35: The ONE Superfood To Rule Them All

Need a Dietitian? Visit www.recoveryexerciseandlifestyle.com

R.E.A.L Health and Nutrition is a Dietitian service in Melbourne, specializing in personalized nutrition for healthspan, chronic disease prevention, and sport performance.
Empowering clients with realistic and sustainable strategies, we offer evidence-based guidance tailored to individual needs.

Timestamps:
00:00 - Introduction and low FODMAP diet discussion
02:30 - Hypnotherapy and alternative medicine perspectives
05:00 - Bodybuilding science vs. anecdotal practices
08:30 - IBS causes, diagnosis, and treatment considerations
10:01 - How to get diagnosed with IBS
11:46 - Challenges of early IBS diagnosis and misdiagnosis risks
14:49 - Importance of ruling out conditions before IBS treatment
19:41 - Treatment options and symptom management strategies
23:23 - Gut motility, inflammation, and IBS discussion
24:43 - Initial dietitian consultation and assessment process
26:19 - Misinformation and supplement industry concerns
28:42 - Low FODMAP diet phases and effectiveness
30:34 - Monash FODMAP app and research support
32:01 - FODMAP challenge phase and symptom tracking
35:06 - Low FODMAP diet not beneficial for general health
40:08 - IBS, stress, and gut-brain connection discussion
39:49 - IBS symptoms and stress factors
42:05 - Introduction to phase three of FODMAP diet
46:27 - Challenges in identifying histamine sensitivities
50:43 - Caution on IBS scams and medical gaslighting

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▼Follow Max▼
►YOUTUBE - https://www.youtube.com/channel/UCG-XkNzg5xv_re3Jwu0DM0A
►INSTAGRAM - https://www.instagram.com/dennehy.dietitian/

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This podcast is for education, information and general entertainment purposes only and does not constitute the practice of medical nutrition therapy and/ or healthcare of any discipline. The content discussed in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please review our Terms of Use via our website.

34: IBS Pt.1 | How To Heal IBS With Food | Irritable bowel syndrome 101

Looking for a Dietitian? Visit www.recoveryexerciseandlifestyle.com

R.E.A.L Health and Nutrition is a Dietitian service in Melbourne, specializing in personalized nutrition for healthspan, chronic disease prevention, and sport performance.
Empowering clients with realistic and sustainable strategies, we offer evidence-based guidance tailored to individual needs.

Timestamps:
00:00 - Discussion on toast and jam for breakfast
02:00 - Debate on carbohydrates and chronic disease trends
04:00 - Blood sugar impact of eating cherries for breakfast
06:00 - Comparison of GI, glycemic load, and meal timing
11:06 - Glycemic index discussion
12:33 - Nutritional benefits of cherries and protein importance
14:45 - Protein timing and muscle synthesis effects
19:02 - Dietary fiber, cancer risk, and mental health
22:45 - Fiber intake and cancer risk reduction
24:45 - Medication vs. lifestyle for heart health outcomes
28:09 - Cherry consumption and digestion considerations
31:07 - Nutritional benefits of nuts and food categorization
32:15 - Discussion on nut consumption and dietary habits
34:00 - Impact of high GI foods on health risks
37:36 - Role of dietitians in healthcare and referrals
41:17 - Podcast closing message

▼Follow R.E.A.L▼
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▼Follow Max▼
►YOUTUBE - https://www.youtube.com/channel/UCG-XkNzg5xv_re3Jwu0DM0A
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This podcast is for education, information and general entertainment purposes only and does not constitute the practice of medical nutrition therapy and/ or healthcare of any discipline. The content discussed in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please review our Terms of Use via our website.

33: How To Fix Your Breakfast (Cherries = Unhealthy?) | Diabetes | Energy | Muscle

Looking for a Dietitian? Visit www.recoveryexerciseandlifestyle.com

R.E.A.L Health and Nutrition is a Dietitian service in Melbourne, specializing in personalized nutrition for healthspan, chronic disease prevention, and sport performance.
Empowering clients with realistic and sustainable strategies, we offer evidence-based guidance tailored to individual needs.

Corrections:
- Caffeine is an antagonist to adenosine at its site, not an agonist
- Caffeine blocks adenosine receptors instead of activating them.

Timestamps:
00:00 - Intro and discussion on coffee as caffeine source
03:00 - Impacts of caffeine on sleep and energy levels
06:00 - Training, sleep hygiene, and caffeine consumption variables
09:00 - Brewing techniques, caffeine variance, and coffee rituals
13:55 - Caffeine source consistency discussion
16:02 - Variability of caffeine in gum and pills
19:04 - Palatability and placebo effects on performance
22:20 - Caffeine tolerance, cycling, and withdrawal issues
28:00 - Discussing caffeine intake guidelines and usage
30:00 - Impact of sleep on cognitive performance and memory
32:00 - Evaluating caffeine cycling and daily consumption habits
34:00 - Perspectives on timing caffeine after waking up
36:00 - Brushing teeth close to food and impact on colour
38:00 - Coffee's antioxidant benefits and dietary contributions
40:00 - Fatigue post-lunch and caffeine's role in energy
41:00 - Blood glucose podcast teaser and midday energy drop
41:44 - Caffeine's cognitive effects and timing.
43:28 - Discussing proactive caffeine use for energy levels.
46:01 - Coffee preferences versus energy drinks explored.
49:28 - Future discussion: blood glucose and energy management.

▼Follow R.E.A.L▼
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▼Follow Max▼
►YOUTUBE - https://www.youtube.com/channel/UCG-XkNzg5xv_re3Jwu0DM0A
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▼Follow Matthew▼
►YOUTUBE - http://www.youtube.com/@Matthew.Rigoni.Nutrition
►INSTAGRAM - https://www.instagram.com/matthew.rigoni.dietitian/

This podcast is for education, information and general entertainment purposes only and does not constitute the practice of medical nutrition therapy and/ or healthcare of any discipline. The content discussed in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please review our Terms of Use via our website.

32: Caffeine- Coffee Is A Poor Choice?, Perfomance, Cognition, Sleep, Timing

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