Mikkipedia

Mini Mikkipedia - Visceral vs Stubborn Fat: What Actually Works

Mikki Williden — Mon, 13 Apr 2026 05:00:00 +1200

This week on Mini Mikkipedia, Mikki breaks down one of the most misunderstood topics in fat loss: the difference between visceral fat and stubborn subcutaneous fat. While often lumped together, these two fat types behave very differently—and require completely different strategies.

Mikki explains why visceral fat, despite being more harmful metabolically, is actually easier to lose and highly responsive to aerobic exercise—even without weight loss. She also unpacks why stubborn fat (think lower belly, hips, thighs) is slower to shift, driven by different receptor biology and requiring sustained consistency over time.

This episode is especially relevant for women navigating perimenopause, where hormonal changes can shift fat distribution without changes on the scale. If you’ve been frustrated by lack of progress, this conversation will help you understand what’s really going on—and what to do next.

Highlights:

Why visceral fat is dangerous—but easier to lose
The hormonal drivers of fat redistribution in perimenopause
Why aerobic exercise outperforms resistance training for visceral fat
The physiology behind “stubborn” fat and why it resists change
Practical strategies to target both fat types effectively

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The Truth About Bone and Joint Health for Women - Dr Jocelyn Wittstein

Mikki Williden — Wed, 08 Apr 2026 05:00:00 +1200

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This week on the podcast, Mikki speaks to Dr Jocelyn Wittstein, orthopaedic surgeon and researcher, about the often overlooked intersection between nutrition, metabolism, and musculoskeletal health in women.

With a background that uniquely bridges nutrition and medicine, Dr Wittstein brings a broader lens to joint, bone, and tendon health—moving beyond purely mechanical explanations to explore how lifestyle, dietary patterns, and metabolic health shape outcomes across the lifespan. In this conversation, they dive into why conditions like frozen shoulder disproportionately affect women in midlife, the role of oestrogen in tissue resilience, and how shifts during menopause influence muscle, bone density, and injury risk.

They also unpack the impact of protein intake on musculoskeletal integrity, alongside the emerging links between insulin resistance, inflammation, and joint health. This is a practical and thought-provoking discussion that reframes menopause as not just a reproductive transition, but a critical window for protecting long-term strength, mobility, and resilience.

Dr. Wittstein is a practicing orthopaedic surgeon, researcher, and associate professor at Duke University specialising in sports medicine and the female athlete across the lifespan. She's also a former collegiate gymnast and mother of five. Her research focuses on frozen shoulder, ACL injuries in female athletes, and the musculoskeletal syndrome of menopause. As president of the Forum for Women in Sports Medicine, Dr. Wittstein is changing how we understand the intersection of hormones, movement, and independence in women's bodies.

Jocelyn Ross Wittstein, MD (Duke Health)

Jocelyn Wittstein, MD (Instagram)

“The Complete Bone and Joint Health Plan: Help Prevent and Treat Osteoporosis and Arthritis,” by Dr. Jocelyn Wittstein and Sydney Nitzkorski, MS, RD

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Mini Mikkipedia - Menopause, Metabolism, and the Truth About Slowdown

Mikki Williden — Mon, 06 Apr 2026 05:00:00 +1200

In this Mini Mikkipedia episode, Mikki breaks down a newly published narrative review examining whether menopause truly slows metabolism. While the common narrative suggests an inevitable metabolic decline, the reality is far more nuanced. Mikki walks through the evidence on resting metabolic rate, fat oxidation, physical activity, and sleep—highlighting where menopause may play a role and where age, muscle mass, and behaviour are more influential. She also unpacks a key overlooked factor: sleep disruption, and its downstream effects on fat oxidation and energy balance. Importantly, this episode challenges the idea that menopause overrides energy balance, instead reinforcing that foundational habits—muscle maintenance, movement, protein intake, and sleep—remain the primary drivers of metabolic health. A grounded, evidence-based take for women navigating midlife changes.

Key Highlights:

Why resting metabolic rate changes are inconsistent—and often linked to muscle mass, not menopause
The role of reduced fat oxidation and what it actually means for fat gain
How sleep disruption (and progesterone) may influence metabolism
Declines in physical activity: hormonal vs behavioural drivers
Practical strategies to maintain metabolic health through menopause

Article https://pubmed.ncbi.nlm.nih.gov/41860241/

Justin Keogh- Strength Training: The Missing Key to Healthy Aging

Mikki Williden — Wed, 01 Apr 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Dr Justin Keogh, exercise scientist and behavioural researcher, about the often underappreciated role of resistance training in healthy ageing, disease prevention, and long-term independence.

In this conversation, they explore why strength may be far more than a physical attribute—touching on its role in brain health, cardiovascular function, and overall quality of life. Dr Keogh unpacks the evidence around resistance training and cognitive outcomes, challenges common assumptions about exercise in older adults, and discusses whether we’ve been too conservative in how we prescribe strength training across the lifespan.

They also dive into the practical side of programming—what actually works, what’s often done poorly, and how to strike the balance between safety and meaningful stimulus, even in later decades. Along the way, they explore the psychological and behavioural shifts that occur when people regain strength, and why this may be one of the most powerful tools we have for supporting both physical and mental resilience as we age.

This is a wide-ranging, evidence-informed discussion that reframes strength training not just as exercise, but as a cornerstone of lifelong health.

Dr Justin Keogh is an exercise scientist and behavioural researcher with a strong focus on translating evidence into practical strategies that improve health, function, and performance. His work centres on the role of exercise—particularly resistance training—in mitigating treatment-related effects in cancer survivors, addressing sarcopenia in older adults, and enhancing athletic performance across a range of populations.

His sports science research spans rugby union, powerlifting, sprinting, golf, and strongman, with more recent work extending into Australian rules football and swimming. He has also developed a growing research interest in female athletes, particularly in how strength and conditioning, alongside movement competency, can reduce the elevated risk of lower limb injury.

Dr Keogh’s research is especially relevant to ageing populations and those affected by cancer, where he investigates how combined exercise and nutritional interventions can improve body composition, physical function, quality of life, and potentially influence disease progression. Complementing this, he has spent the past decade exploring the behavioural drivers of health, examining the barriers, facilitators, and motivations that influence physical activity and other health behaviours in older adults and cancer survivors using both quantitative and qualitative approaches.

He is a Fellow of the International Society of Biomechanics in Sport and the Australian Association of Gerontology. Dr Keogh also contributes to the field through service roles on Exercise and Sport Science Australia’s Sports Science Advisory Group, the Australian Strength and Conditioning Association Conference Committee, and the Sarcopenia Diagnosis Task Force Committee for the Australian and New Zealand Society of Sarcopenia and Frailty Research.

Justin bio https://research.bond.edu.au/en/persons/justin-keogh/

Podcast Stronger Through the Ages https://open.spotify.com/show/69bzn3LApQ9ohOmx2Q26sN

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Mini Mikkipedia - Short Eating Windows: Why Less Time Isn’t Less Food

Mikki Williden — Mon, 30 Mar 2026 05:00:00 +1300

In this Mini Mikkipedia episode, Mikki breaks down why short eating windows and time-restricted eating (TRE) don’t always deliver the fat loss results people expect—especially for active women. Drawing on key research, including the TREAT trial and Sutton’s early time-restricted feeding study, she explains how compressing your eating window doesn’t reliably reduce calorie intake and may even compromise body composition.

Mikki also explores the interaction between exercise and appetite, highlighting how fasted training combined with delayed eating can amplify hunger signals and drive overeating later in the day. The takeaway? It’s not a willpower issue—it’s physiology.

This episode offers a practical, evidence-based look at how to align nutrition with training, appetite, and real-life behaviour for better outcomes.

Highlights:

Why shorter eating windows don’t guarantee lower calorie intake
The risk of increased lean mass loss with TRE
How fasted training + delayed eating drives compensatory hunger
The difference between metabolic benefits vs real-world behaviour
Practical strategies to align eating patterns with training and appetite

Play Your Way to Better Health and Fitness - with Darryl Edwards

Mikki Williden — Wed, 25 Mar 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Darryl Edwards, movement coach and founder of the Primal Play Method, about rethinking exercise through the lens of play, biology, and human nature.

In this conversation, they explore why so many adults lose their natural instinct to move, and how modern, structured exercise may be missing something fundamental. Darryl shares how playful, varied movement aligns more closely with our evolutionary design, and why this approach can support not just physical fitness, but brain function, resilience, and long-term health.

They also discuss the psychology of movement—why enjoyment is often the key to consistency, and how play can shift our relationship with effort, discomfort, and motivation. Along the way, they challenge reductionist thinking in health and fitness, highlighting the broader role movement plays beyond calories burned or steps counted.

This is a refreshing and thought-provoking conversation that invites a return to movement as something instinctive, engaging, and sustainable for life.

Darryl Edwards MSc, FCIMSPA (Chartered), FBSLM, DFSEM(UK), DipExMed, ACSM-CES, CertLM is a London-based movement coach, author, speaker, and founder of the Primal Play Method®, an approach grounded in evolutionary biology, exercise physiology, cognitive neuroscience, and play psychology. With over 15 years of experience coaching and teaching movement, his work focuses on improving long-term adherence through practical, engaging, and sustainable activity rather than rigid exercise models.

After nearly two decades in investment banking technology, he rebuilt his own health using a back-to-basics movement approach, which now underpins his work with individuals, clinicians, educators, and organisations aiming to reduce sedentary behaviour and support both physical and mental wellbeing.

He is a Fellow of the British Society of Lifestyle Medicine, a Chartered Fellow Physical Activity and Health Practitioner with CIMSPA, a Diplomate Member of the Faculty of Sport and Exercise Medicine (UK), and an ACSM Cancer Exercise Specialist®. In 2025, he received the US Play Coalition’s Stephanie P. Garst Distinguished Service Award for his contribution to promoting physical and social health through play, and in 2026 he is a keynote speaker at Playtopia: Make Way for Play in Boston and a speaker at the ESMO Breast Cancer conference.

His TED talk, “Why Working Out Isn’t Working Out,” explores why traditional exercise often fails people and highlights the importance of enjoyable movement for long-term consistency.

Darryl Edwards: https://www.primalplay.com/who-is-darryl-edwards

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Mini Mikkipedia - Why You’re Starving at Night (And What to Do)

Mikki Williden — Mon, 23 Mar 2026 05:00:00 +1300

If you feel in control all day but lose it at night, this episode explains why—and it’s not a discipline problem. Mikki breaks down the physiology behind evening hunger, showing how under-eating earlier in the day, low protein intake, and unstable blood glucose create a cumulative energy deficit your body is wired to correct. She explores the roles of key appetite hormones like ghrelin, leptin, GLP-1, and PYY, along with the impact of stress hormones, cognitive fatigue, and circadian rhythms.

This episode reframes nighttime hunger as a predictable biological response, not a personal failure. Mikki also outlines practical strategies—like front-loading protein, structuring meals, and avoiding the “save calories for later” trap—to help regulate appetite and reduce evening overeating.

Key Highlights

Why under-eating during the day drives nighttime hunger
The role of protein, GLP-1, and satiety hormones
How blood sugar dips and stress hormones amplify cravings
Circadian biology and why appetite rises in the evening
Practical strategies to stabilise hunger and prevent overeating

Philip Prins - Rethinking Carbohydrates and Endurance Perfomance

Mikki Williden — Wed, 18 Mar 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Dr Philip Prins, researcher and expert in exercise metabolism, about a new paper examining one of the most widely accepted ideas in sports nutrition: the role of carbohydrate in endurance performance.

For decades, the dominant narrative has been that muscle glycogen depletion is the primary cause of fatigue during prolonged exercise, and that high carbohydrate intake is essential for sustaining performance. But Dr Prins and his colleagues revisit the evidence and ask a deeper question: is that explanation actually supported by the data?

In this conversation, they explore the physiology of fatigue, the often-overlooked role of blood glucose and liver glycogen, and the phenomenon of exercise-induced hypoglycaemia as a potential driver of performance limitation. They also discuss how relatively small amounts of carbohydrate can improve performance, why higher intakes don’t always translate into better outcomes, and what this means for current high-carbohydrate fueling recommendations.

Along the way, Mikki and Dr Prins unpack fat oxidation in low-carbohydrate-adapted athletes, the importance of individual metabolic differences, and whether fueling strategies for endurance athletes may need to be far more individualised than current guidelines suggest.

This is a fascinating discussion that challenges long-held assumptions about carbohydrate, fatigue, and how athletes should actually fuel for performance.

Dr. Philip Prins is an Associate Professor of Exercise Science. Dr. Prince earned a B.S. in Kinesiology as well as an M.S. in Exercise Science from Georgia Southern University, and a Ph.D. in Exercise Physiology from the University of Pittsburgh. His research focuses on, among other things, the practical impact of lifestyle on metabolism and how metabolism impacts health, disease and performance outcomes. Among his many areas of expertise are nutritional ketosis, metabolic responses to exercise, and sports nutrition.

Dr Prins can be found here: https://www.gcc.edu/Home/Academics/Faculty-Directory/Faculty-Detail/philip-prins

Dr Prins Researchgate: https://www.researchgate.net/profile/Philip-Prins

Study https://academic.oup.com/edrv/article/47/2/191/8432248

Previous podcasts https://podcast.mikkiwilliden.com/190 and https://podcast.mikkiwilliden.com/348

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Mini Mikkipedia - Weight Loss Injections: Science, Expectations, Side Effects

Mikki Williden — Mon, 16 Mar 2026 05:00:00 +1300

In this Mini Mikkipedia episode, Mikki breaks down the rapidly growing world of obesity pharmacotherapy, focusing on GLP-1 receptor agonists like semaglutide and the newer dual GLP-1/GIP drugs such as tirzepatide. With more people beginning these medications, understanding how they work—and how to use them effectively—has never been more important. Mikki explains the biology behind appetite regulation, the clinical trial data showing significant weight loss, and why these drugs are best viewed as long-term treatments rather than short courses. The episode also dives into the practical realities many people face once they start therapy: managing common gastrointestinal side effects, protecting muscle and bone during weight loss, and setting realistic expectations about outcomes. Whether you’re considering these medications yourself or supporting someone who is, this episode provides a clear, science-based guide to navigating the experience.

Highlights:

How GLP-1 and GLP-1/GIP medications regulate appetite and metabolism
Clinical trial results: expected weight loss with semaglutide vs tirzepatide
Why weight regain often occurs after stopping the drugs
Practical strategies to manage nausea, constipation, and other GI side effects
Protecting muscle and bone with protein intake and resistance training

Beyond Calories: The Biology of Weight Regulation with Prof Eric Ravussin

Mikki Williden — Wed, 11 Mar 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Dr. Eric Ravussin, one of the world’s leading researchers in human metabolism, obesity, and energy balance. Over several decades, Dr. Ravussin’s work has helped reshape how scientists think about body weight regulation, moving the conversation beyond the simplistic idea of “calories in versus calories out” to a deeper understanding of the biology that governs appetite, energy expenditure, and fat storage.

In this conversation, Mikki and Eric explore the brain’s role in regulating body weight, the influence of genetics and environment, and what his landmark research — including work with the Pima population and the CALERIE trial — has revealed about metabolic adaptation, calorie restriction, and longevity. They also discuss spontaneous physical activity, the concept of a body-weight “settling point,” and the emerging role of GLP-1 medications in obesity treatment. It’s a fascinating look at the physiology of weight regulation and why maintaining weight loss is often far more complex than most people realise.

About Dr. Eric Ravussin

Dr. Eric Ravussin is an internationally recognised researcher in metabolism, obesity, and energy balance. He is Associate Executive Director for Clinical Science at the Pennington Biomedical Research Center at Louisiana State University, one of the world’s leading institutions for metabolic research.

For more than three decades, Dr. Ravussin’s work has focused on understanding the biological drivers of obesity and weight regulation, including energy expenditure, metabolic adaptation, appetite regulation, and the role of genetics in body weight. His research with the Pima population helped illuminate the powerful interaction between genetics and environment in the development of obesity.

Dr. Ravussin has also been a principal investigator in the landmark CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy) trial, the first long-term randomised controlled trial examining the physiological effects of sustained calorie restriction in humans, including its potential implications for metabolic health and longevity.

He has authored hundreds of scientific publications and remains a leading voice in research exploring how biology, behaviour, and environment interact to shape body weight and metabolic health.

Prof Ravussin’s faculty profile:

https://www.pbrc.edu/research-and-faculty/faculty/Ravussin-Eric-PhD.aspx

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Mini Mikkipedia - Beyond Creatine: 4 Supplements Athletes Overlook

Mikki Williden — Mon, 09 Mar 2026 05:00:00 +1300

Dr Libby Weaver - Fixing Iron First: The Missing Women’s Health Piece

Mikki Williden — Wed, 04 Mar 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Dr Libby Weaver about one of the most overlooked — and underestimated — drivers of women’s health challenges: iron.

Dr Libby is a nutritional biochemist, bestselling author and internationally recognised speaker who has spent decades educating both practitioners and the public on the biochemical underpinnings of fatigue, anxiety, hormonal disruption and low resilience. In this conversation, she brings her trademark ability to connect physiology with lived experience, unpacking why she so often says, “fix iron first.”

Together, they explore iron beyond the anaemia narrative — diving into its role in neurotransmitter production, thyroid function, metabolism, perimenopause, and even ADHD. They discuss why iron deficiency remains under-recognised in teenage girls and health-conscious women alike, how inflammation and gut health can silently impair absorption, and why wide reference ranges don’t always reflect optimal wellbeing.

Dr Libby also shares practical insights on testing, common absorption mistakes, and the health stories women need to stop accepting as “normal.”

This is a grounded, physiology-first discussion that reframes fatigue, anxiety and “just hormones” through a biochemical lens — and offers clear, practical takeaways for women who want to feel genuinely well, not just told they’re normal.

Libby https://drlibby.com/pages/about-dr-libby

Bioblends (incl iron) https://www.bioblends.com/

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Mini Mikkipedia - Breakfast and Fat Loss: What the Evidence Really Says

Mikki Williden — Mon, 02 Mar 2026 05:00:00 +1300

Is breakfast really the key to weight loss—or is that just a decades-old narrative we’ve never properly questioned?

In this Mini Mikkipedia episode, Mikki unpacks what the highest-quality research actually says about breakfast and fat loss. While observational data suggests breakfast eaters tend to be leaner, randomized controlled trials tell a different story: simply adding breakfast doesn’t cause weight loss—and may even increase daily calorie intake.

But that’s not the end of it. When we zoom in on meal timing and breakfast composition, a more useful pattern emerges. A protein-rich, substantial breakfast eaten earlier in the day may improve appetite regulation, reduce evening overeating, and support long-term adherence to a calorie deficit.

If you’ve ever wondered whether you “should” be eating breakfast for fat loss, this episode delivers the nuance you actually need.

What You’ll Learn

Why RCTs show breakfast alone doesn’t drive weight loss
How front-loading calories can improve hunger regulation
The 30g protein + 350 calorie breakfast threshold
Why meal timing affects appetite more than metabolism
When skipping breakfast might still work

Nutrition Trends 2026: GLP-1s, Dietary Guidelines, and Real-World Practice with Dr. Cliff Harvey

Mikki Williden — Wed, 25 Feb 2026 05:00:00 +1300

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This week on the podcast Mikki chats to Dr Cliff Harvey about what’s trending in 2026 in the nutrition and health space amongst a host of other topics!

Cliff has over 20 years experience as a strength and nutrition coach and, in addition to his PhD research, he is a Registered Clinical Nutritionist, qualified Naturopath (Dip.Nat – NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.

You can find Cliff over at https://cliffharvey.com/

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Mini Mikkipedia - Aspartame, Insulin & Weight Loss: What Science Shows

Mikki Williden — Mon, 23 Feb 2026 05:00:00 +1300

Artificial sweeteners—especially aspartame—have become one of the most controversial topics in nutrition. Does aspartame spike insulin? Trigger hunger? Disrupt metabolism? Increase diabetes risk?

In this Mini Mikkipedia episode, Mikki breaks down a comprehensive meta-analysis published in Advances in Nutrition reviewing over 100 human randomized controlled trials on aspartame. The findings challenge many of the common narratives circulating online.

You’ll learn what actually happens to blood glucose, insulin, appetite hormones, and calorie intake when people consume aspartame—and why the feared “insulin spike without glucose” mechanism doesn’t hold up physiologically. Mikki also unpacks concerns around methanol and amino acid breakdown products, and explains why observational studies often drive misleading headlines.

If you enjoy a diet drink and worry it’s sabotaging your fat loss or metabolic health, this episode offers clarity grounded in human clinical data—not fear-based speculation.

Highlights

Why aspartame does not trigger insulin spikes in human trials
What the research shows about hunger, appetite hormones, and calorie intake
The difference between observational studies and randomized controlled trials
Methanol, phenylalanine, and aspartic acid: dose, context, and perspective
Whether diet drinks interfere with weight loss or metabolic flexibility

Calocurb: Can Bitter Hops Replace GLP-1 Meds? with Sarah Kennedy

Mikki Williden — Wed, 18 Feb 2026 05:00:00 +1300

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This week on the podcast Mikki speaks to Sarah Kennedy, cofounder of Calocurb. They discuss the origins of the product and how Amarasate was discovered, how it works, why it’s potentially better than taking a synthetic version of GLP-1 agonist, how it works with your body, and why it’s the only product on the market that has clinical evidence behind its use in this space. They also discuss the efficacy of it, how to use it and what users should expect. This was a great conversation for anyone considering a GLP-1 or coming off a GLP-1, pros and cons all covered.

Listeners of the show can get 10% off their purchase by using the code Mikkipedia10 at www.calocurb.co.nz

Sarah Kennedy is the Chief Executive Officer of Calocurb and a commercial leader in New Zealand’s biotechnology sector. With a background in health innovation, strategy, and global commercialisation, Sarah has played a central role in bringing Calocurb’s proprietary bitter hops extract, Amarasate®, to international markets as a natural appetite-support supplement grounded in gut–brain axis research.

Prior to leading Calocurb, Sarah built extensive experience across life sciences, nutraceuticals, and technology-driven ventures, working at the intersection of science translation and consumer health. She is known for her ability to bridge rigorous research with practical application, guiding multidisciplinary teams through product development, regulatory pathways, and global distribution.

Under her leadership, Calocurb has expanded internationally, positioning New Zealand-derived functional ingredients at the forefront of evidence-informed metabolic health solutions.

Sarah Kennedy : https://www.linkedin.com/in/sarah-kennedy-0a840b13/

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Mini Mikkipedia - Binge Eating: Why “Just Eat Less” Backfires

Mikki Williden — Mon, 16 Feb 2026 05:00:00 +1300

On this episode of Mikkipedia, Mikki tackles binge eating behaviours and why the traditional “just eat less” approach often fails. She clarifies the difference between occasional overeating and true binge episodes, including the defining feature of loss of control, and outlines the DSM-5 criteria for binge eating disorder (for education, not self-diagnosis). Mikki then unpacks the physiology and psychology driving the restriction–binge cycle: dopamine and reward circuitry, cortisol and stress, shifts in ghrelin and leptin during calorie deficits, and the classic “what-the-hell effect” described in restraint theory. Most importantly, she offers practical strategies — predictable meals, adequate protein and energy, flexibility over rigidity, understanding whether you’re a moderator or abstainer, and building alternative coping tools — so you can decide whether fat loss is appropriate now or if foundational work comes first.

Highlights

Binge eating vs overeating: the critical difference
DSM-5 criteria explained clearly and practically
Why calorie restriction increases biological pressure to overeat
Restraint theory and the “what-the-hell” effect
Practical steps to break the restriction–binge cycle

Fitness Fundamentals: Standards, Strength, and Staying Power with Ashley Borden

Mikki Williden — Wed, 11 Feb 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks with Ashley Borden, an award-winning personal trainer and long-time fitness industry leader with decades of experience. This is a wide-ranging conversation about fitness and health, but also about standards, expectations, and what it really means to work in the fitness industry over the long haul. Ashley draws on her years of hands-on coaching and industry experience to reflect on how the space has evolved, what’s improved, and where things have arguably drifted off course. It’s a grounded, thoughtful discussion about doing the fundamentals well, maintaining professional standards, and building a sustainable career in an industry that’s always chasing the next trend.

Ashley Borden is a globally recognized, award-winning certified master personal trainer, fitness and lifestyle expert, and published author with over 55,000 hours of hands-on experience transforming bodies and lives. She’s built a multiple seven-figure career working with a wide range of clients—from everyday individuals to CEO’s, first responders, professional athletes, entertainers, and high-profile celebrities. Her expertise has been showcased on major television platforms including The Kelly Clarkson Show, The Today Show, The Doctors, Discovery Health, Rachael Ray, and as a head coach on multiple seasons of E!’s Revenge Body with Khloé Kardashian.

Ashley’s training philosophy blends science-based strength work, practical movement mastery, and mindset transformation. Her insights have appeared in InStyle, Vogue, Elle, Shape, Women’s Health, Self, and internationally in Vogue Arabia and Harper’s Bazaar Russia. She is co-author of Your Perfect Fit (McGraw-Hill) and an ambassador for Best Friends Animal Society. Outside fitness, she holds a blue belt in Brazilian Jiu-Jitsu and teaches self-defense with her partner, 2nd degree black belt Duda Guerra.

Ashley ashleyborden.com

IG https://www.instagram.com/ashleybordenfitness/

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Mini Mikkipedia - The Most Dangerous Phase of Fat Loss

Mikki Williden — Mon, 09 Feb 2026 05:00:00 +1300

Most people don’t quit fat loss at the start, when motivation is high, or at the end, when results are obvious. They quit in the middle. In this Mini Micropedia episode, Mikki unpacks why the middle phase of fat loss feels so uncomfortable, confusing, and tempting to abandon—and why it’s actually where success is decided. Drawing on Seth Godin’s concept of The Dip, Mikki explains how slowing scale changes, rising hunger, reduced novelty, and fuzzy feedback loops can make perfectly normal progress feel like failure. She breaks down the physiological and psychological shifts that happen during sustained fat loss, the three common lies people tell themselves in the middle, and why chasing a “new plan” is usually the worst move. This episode reframes the middle not as a problem to fix, but as the work itself—and shows how staying the course builds habits, self-trust, and sustainable results.

Highlights / Topics Covered

What “The Dip” is and why it shows up in fat loss
Why slow progress doesn’t mean stalled progress
The three lies that derail people mid-journey
Reframing success as adherence, not scale movement

Energy Healing Meets Business: Intuition That Pays with Molly Hamill

Mikki Williden — Wed, 04 Feb 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks with Molly Hamill, a business energetics intuitive and mentor who helps female business owners turn inspiration into sustainable income. Molly specialises in working with women whose services are ahead-of-their-time—paradigm-shifting, often unseen, and not always easily explained by mainstream frameworks.

In this conversation, Mikki and Molly explore energy healing and its impact on health, intuition, and decision-making, as well as the interplay between masculine and feminine energy in life and business.

This episode is a grounded, thoughtful discussion for anyone navigating the space between intuition, embodiment, and running a financially viable business.

Molly Hamill is a business energetics intuitive and mentor who supports female business owners to transform their inner knowing into income—without diluting the depth of their work. She is best known for working with women whose offerings sit outside the mainstream: energy healers, intuitive practitioners, coaches, and service providers whose work is often misunderstood, invisible, or difficult to articulate in conventional business language.

After building a successful Reiki healing and coaching practice that allowed her to leave a senior corporate executive role, Molly experienced firsthand the tension many women feel between deep service and talking about money. While she knew her work was changing lives, learning how to communicate her offers, value, and pricing in a way that felt aligned—not performative or fear-based—became a turning point in her career.

Today, Molly bridges intuition and strategy, helping women understand how energetic alignment, emotional intelligence, and balanced masculine–feminine dynamics underpin both impact and financial sustainability. Her work invites women to honour the unseen aspects of their gifts while building businesses that are grounded, ethical, and economically viable.

Molly : https://mollyhamill.com/

IG: https://www.instagram.com/mollyhamill/

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Mini Mikkipedia: Calories vs Insulin: The Fat Gain False Dichotomy

Mikki Williden — Mon, 02 Feb 2026 05:00:00 +1300

Is body fat gain simply “calories in, calories out”—or is insulin the real puppet master? In this Mini Micropedia episode, Mikki unpacks the loudest argument in nutrition science and explains why both camps are touching real physiology… but neither tells the full story alone. You’ll hear what the carbohydrate–insulin model (CIM) actually claims, how insulin resistance works at the cellular level (IRS/PI3K/AKT, lipid intermediates, inflammation), and why insulin affects appetite, satiety, and nutrient partitioning. Mikki also uses classic refeeding data (including the Minnesota Starvation Experiment and modern refeeding trials) to show that rising insulin doesn’t automatically mean instant fat gain—energy balance still sets the boundary conditions. The practical takeaway: target a calorie deficit, but design it to improve insulin sensitivity and keep hunger manageable.

Highlights / topics covered

What the carbohydrate–insulin model gets right (and where it overreaches)
Insulin resistance mechanisms: ectopic fat, DAG/PKC signalling, inflammation
Appetite regulation: central insulin resistance, leptin signalling, food reward
Refeeding lessons: glycogen/lean tissue restoration vs “insulin = fat gain”
The integrated model: calories as the constraint, insulin as the difficulty dial

Ancestral Rehab for Modern Pain - with Matt Stewart

Mikki Williden — Wed, 28 Jan 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to osteopath and running enthusiast Matt Stewart for a wide-ranging, evidence-informed conversation that begins with tendinopathy—its underlying pathophysiology, why it develops, and what effective treatment actually looks like beyond generic rehabilitation.

From there, the discussion broadens to explore how stress and inactivity influence tissue health, load tolerance, and recovery, affecting not only clinical populations but athletes who may otherwise be training consistently and “doing everything right.” They also unpack the role of the brain in pain perception, including how pain can be up-regulated or dampened, and why this understanding is critical for both injury management and performance.

Throughout the conversation, Matt shares how his interest in ancestral and evolutionary foundations has shaped his clinical approach, offering a framework that bridges modern sports medicine, osteopathy, and real-world movement.

This episode will appeal to clinicians, coaches, athletes, and anyone interested in how the body adapts to load and stress over time.

Links mentioned in website:

Mark Sisson - Archetypal Rest Postures video

https://www.youtube.com/watch?v=4bYxDcyoTpA

Darryl Edwards,

https://www.primalplay.com

Matt's links

clinic website https://unityosteopathy.co.nz

Clinic Instagram @unity_osteo

Running related @running_osteo

Matt Stewart is a highly experienced osteopath with more than 25 years in clinical practice. He holds a Master of Osteopathy from Unitec Institute of Technology and brings a broad, evidence-informed approach to helping clients improve function, manage pain, and move well.

Matt’s work is grounded in the osteopathic principle that the body has an innate capacity to regulate and heal itself when structure and function are supported. His clinical approach integrates cranial osteopathy, myofascial techniques, joint mobilisation and manipulation, tailored to the individual needs and preferences of each client.

He has completed extensive postgraduate training in cranial, fascial, respiratory, and foot and ankle techniques, including advanced study at the Osteopathic Centre for Children in San Diego under Dr Viola Frymann, further training with Dr Robert Fulford in Oregon, and specialist foot and ankle training in California and Australia.

In addition to his clinical work, Matt is an accredited Athletics NZ coach and has a strong interest in working with runners and athletes to support performance, recovery, and injury management. He has competed in events ranging from road races to marathons and ultra-marathons, including three Comrades Ultramarathons in South Africa.

Matt practises in Auckland and lives in St Heliers with his wife Emma and their two children.

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Mini Mikkipedia - Why Eating Better Often Means Eating More

Mikki Williden — Mon, 26 Jan 2026 05:00:00 +1300

This week on Mini Mikkipedia, Mikki unpacks one of the most counter-intuitive truths in fat loss: eating better often means eating more food, not less. Many people equate weight loss with shrinking portions and constant restriction, yet this approach usually backfires. In this episode, Mikki explains the critical difference between food volume and energy density, and why swapping ultra-processed, calorie-dense foods for whole, nutrient-dense meals leads to greater satiety, quieter hunger, and more consistent fat loss.

She explores how protein, fibre, and meal structure work together to reduce grazing, decision fatigue, and “food noise,” while supporting long-term weight maintenance. If fat loss has felt like white-knuckling through hunger, this episode reframes success as eating adequately, calmly, and sustainably—without relying on willpower or deprivation.

Key Topics Covered

Volume vs energy density and why plate size can increase while calories drop
The role of protein and fibre in satiety and appetite regulation
How under-eating drives grazing, snacking, and food noise
Why structured meals beat constant restraint for long-term fat loss

Strong, Not Skinny: Real-Life Fat Loss and Muscle - Kelsey Johnston

Mikki Williden — Wed, 21 Jan 2026 05:00:00 +1300

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This week on the podcast Mikki speaks to Kelsey Johnston, fitness coach, nutrition mentor and totally relatable influencer, about health, nutrition, fitness, strength training, all of the things. They have a wide-ranging conversation on coaching strong, not skinny, and the mindset challenges that they come up against with clients (and themselves) and how to overcome these. This is insightful for anyone who themselves is interested in how to integrate fat loss and building muscle in real life.

Kelsey Johnston, known online as Kelsey J Fit, is a certified fitness coach, nutrition mentor, and strength training advocate dedicated to helping people build sustainable habits around strength, food, and lifestyle. She is a Certified Personal Trainer through NASM and has been coaching clients professionally since 2022, bringing over three years of experience in personalised programming and macro-based nutrition support.

Kelsey’s own journey into fitness began after pregnancy, when she gained 80 pounds and faced mobility challenges, persistent pain, and frustration with traditional cardio and restrictive dieting. Her transformation began with strength training and learning to fuel her body properly—shifting away from a cycle of dieting and scale obsession to a balanced approach that prioritises performance, wellbeing, and consistency.

Through her coaching, Kelsey emphasises chasing strength, eating with intention, and embracing an 80/20 lifestyle that clients can sustain long-term. She is passionate about helping people feel strong, pain free, and confident in what their bodies can do, rather than simply how they look.

Kelsey maintains an active presence on Instagram, where she builds community and offers practical insights into training, nutrition, and everyday strength

Kelsey: https://www.kelseyjfit.com/about

IG: https://www.instagram.com/kelseyjfit

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Mini Mikkipedia - When “Good” Supplements Backfire

Mikki Williden — Mon, 19 Jan 2026 05:00:00 +1300

We love supplements for their promise of better sleep, recovery, gut health, and performance—but what happens when they don’t work the way they’re supposed to? In this Mini Mikkipedia episode, Mikki unpacks why evidence-based supplements like magnesium, melatonin, probiotics, and creatine can have very different effects from person to person.

You’ll learn why magnesium threonate and glycinate can feel stimulating instead of calming, why melatonin’s dose-response is often counterintuitive, how probiotics can miss the mark without strain specificity, and why creatine may worsen bloating, sleep, or luteal-phase symptoms for some women—especially in perimenopause.

The key message: “evidence-based” does not mean universally effective. Individual physiology, hormones, stress, fuel availability, and life stage matter. This episode is about applying nutrition science in the real world—where context and self-monitoring trump supplement dogma.

Key Topics & Highlights

Why magnesium can improve sleep—or disrupt it
Melatonin: when lower doses work better than higher ones
The problem with generic, shotgun probiotics
Creatine, fluid retention, and sleep in perimenopause
How to troubleshoot supplements instead of blindly persisting

Mitochondria, Stress, and the Truth About Healing with Curtis Gillespie Sayers

Mikki Williden — Wed, 14 Jan 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to Curtis Gillespie Sayers for a wide-ranging and grounded conversation on chronic illness, mitochondrial health, and what real healing actually requires.

Curtis shares his own health journey — from being in and out of hospital from a young age with severe sleep apnoea, cardiometabolic risk, and long-standing physiological stress, to entering the health space through bodybuilding before realising that looking fit and being well are not the same thing.

Together, they explore why many people remain stuck despite doing “all the right things,” and how healing often fails not because of a lack of effort, but because the body is still operating in a defensive state. They discuss the physiology that keeps the body stuck in survival rather than being able to heal. They also dive into peptides, what is and isn’t appropriate and Curtis’ recommendations for out of the box treatments.

Curtis Gillespie Sayers is a health practitioner and systems thinker specialising in mitochondrial health, nervous system regulation, and recovery from chronic illness.

After spending much of his early life in and out of hospital with significant respiratory and cardiometabolic complications — including severe sleep apnoea, hypertension, dyslipidaemia, and pre-diabetic markers — Curtis entered the health space initially through bodybuilding. While improving his physique helped some symptoms, it also revealed a deeper truth: external fitness does not guarantee internal health.

Driven by a desire to understand what was happening beneath the surface, Curtis shifted his focus toward the interaction between mitochondria, the nervous system, immune signalling, and environmental inputs such as light, sleep, and stress. His work now centres on helping people who feel “stuck” — those who have tried diets, supplements, and protocols without lasting improvement — by addressing the biological signals that determine whether the body can actually heal.

Curtis takes a pragmatic, data-informed approach, viewing tools like nutrition, supplements, and peptide therapy as supportive levers rather than shortcuts, and emphasising the importance of safety, adequacy, and rhythm in long-term recovery.

Curtis https://lifestylempowerment.ca/

Curtis https://www.instagram.com/funct.med.curtis/

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Mini Mikkipedia - Zinc, Sleep, and Deficiency: What Actually Works

Mikki Williden — Mon, 12 Jan 2026 05:00:00 +1300

Can zinc genuinely improve sleep—or is it just another supplement riding good marketing? In this Mini Mikkipedia episode, Mikki unpacks what the research actually shows about zinc and sleep, with a specific lens on midlife women and endurance athletes. She walks through the proposed mechanisms—GABA-A receptor modulation, neurotransmitter balance, melatonin synthesis, and circadian rhythm regulation—before cutting to the critical point: zinc only appears to improve sleep when it corrects a deficiency. Drawing on a 2024 systematic review of randomised trials, Mikki explains why benefits show up in populations like older adults, shift workers, and clinical patients, but not in well-nourished athletes using ZMA. The episode also covers zinc deficiency risk factors, menopause-specific considerations, copper–zinc balance, testing strategies, and practical dosing guidance—so listeners can make evidence-based decisions rather than chasing “super sleep” promises.

Key Topics Covered

How zinc influences sleep physiology (GABA, melatonin, circadian genes)
What human trials actually show about zinc supplementation and sleep
Why ZMA fails in well-nourished athletes
Zinc deficiency risk in athletes and midlife women
Copper–zinc ratio, testing, and safe supplementation guidelines

Healthy Enough: Reframing Women’s Health & Optimisation with Lara Briden

Mikki Williden — Wed, 07 Jan 2026 05:00:00 +1300

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This week on the podcast, Mikki speaks to women’s health expert and naturopath Dr Lara Briden for a thoughtful, wide-ranging conversation about women’s health, medical narratives, and the modern pressure to “optimise.”

Together, they explore how well-intentioned health messaging can sometimes tip from supportive into overwhelming—particularly for midlife women navigating hormonal change in a culture saturated with advice, diagnostics, and self-monitoring. They discuss the difference between body awareness and body trust and how historical and cultural medical narratives shape the way women interpret symptoms.

The conversation also challenges the idea that health must always be pursued at the level of optimisation, introducing the concept of being “healthy enough”—not as a lowering of standards, but as a way of letting health support life rather than dominate it.

This episode will resonate with anyone who has felt exhausted by the constant focus on hormones, symptoms, and self-improvement, and is looking for a more grounded, humane way to think about women’s health.

Lara Briden is a naturopathic doctor and bestselling author of the books Period Repair Manual and Hormone Repair Manual — practical guides to treating period problems with nutrition, supplements, and bioidentical hormones. With a strong science background, Lara sits on several advisory boards and is the lead author of a 2020 paper published in a peer-reviewed medical journal. She has more than 20 years’ experience in women’s health and currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.

Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/

Lara's books https://larabriden.com/lara-briden-books/

Lara’s previous appearance on Mikkipedia https://podcast.mikkiwilliden.com/33 and https://podcast.mikkiwilliden.com/248 and https://podcast.mikkiwilliden.com/264

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Mini Mikkipedia - Why Stress Can Block Fat Loss—Even in Deficit

Mikki Williden — Mon, 05 Jan 2026 05:00:00 +1300

In this first Mini-Mikkipedia of 2026, Mikki breaks down why fat gain—especially around the midsection—can occur even when you’re “doing everything right” on paper. Tracking calories, training consistently, and eating well may still fall short if chronic stress is driving the hormonal environment. This episode unpacks the physiology behind stress-induced fat storage, with a particular focus on cortisol, visceral adiposity, and disrupted fuel partitioning. Mikki explains why stressed bodies are more likely to lose muscle, store abdominal fat, and struggle with fat oxidation—despite being in a calorie deficit. She also explores how under-eating, poor sleep, and excessive training compound the problem, creating a metabolic perfect storm. The key takeaway: stress management isn’t optional. It’s a foundational pillar of metabolic health, fat loss, and long-term body composition success.

Key Topics Covered

How chronic cortisol drives visceral fat storage
Fuel partitioning: why stressed bodies burn muscle, not fat
Why eating less and training more can backfire under stress
The role of sleep, recovery, and energy availability in fat loss
Practical stress-management strategies that actually move the needle

The Case for Intervention: Peptides, GLP-1s, and the World We Live In - Kyal Van Der Leest

Mikki Williden — Wed, 31 Dec 2025 05:00:00 +1300

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This week on the podcast, Mikki speaks to Kyal Van Der Leest, founder of LVLUP Health, for a wide-ranging and clinically grounded conversation on peptides, gut health, GLP-1s, and modern metabolic dysfunction. Kyal unpacks his core philosophy that many of today’s health challenges are predictable outcomes of the environments and lifestyles we now inhabit—and why targeted supplementation and protocols may be necessary to offset those exposures.

They explore peptides as a bridge between naturopathic and conventional medicine, including when they are appropriate, how delivery routes change outcomes, and how to differentiate common compounds like BPC-157, GHK, KPV, and lorazotide. They discuss GLP-1 agonists—their risks, misconceptions, gut-motility paradoxes, and why “fixing the gut first” is non-negotiable, and much more.

Kyal Van Der Leest is a qualified Nutritionist, Naturopath, and functional health strategist with a deep-rooted passion for human optimisation and evidence-based supplementation. He is the founder and formulator behind LVLUP Health, a science-driven wellness brand dedicated to developing advanced practitioner-grade supplements that support the body’s innate healing systems. Kyal’s journey into health innovation began in clinical and retail environments—including hyperbaric oxygen therapy and high-volume supplement settings—where he saw firsthand the limitations of conventional products and protocols. This sparked his mission to create targeted formulations that combine clinically relevant compounds, peptides, and high-quality actives to simplify and enhance health outcomes. Today his products are stocked globally and recognised for their efficacy within both practitioner and biohacking communities. Beyond formulation, Kyal is known for his commitment to practical, mechanism-based approaches to gut health, inflammation, recovery, and longevity.

https://wholesale.lvluphealth.com/

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Mini Mikkipedia - What to Let Go Of for 2026

Mikki Williden — Mon, 29 Dec 2025 05:00:00 +1300

As the year wraps up, this Mikkipedia episode invites you to pause—not to reinvent yourself, but to reassess what’s no longer serving you. Rather than buying into “New Year, New You,” Mikki reframes this season as a strategic checkpoint. She explores what it might look like to let go of outdated training practices, rigid nutrition rules, chronic restriction, unexamined supplement habits, and an overreliance on data.

The episode also tackles the less obvious clutter: self-limiting identity narratives, all-or-nothing thinking, guilt around rest, and the pervasive belief that perimenopause equals inevitable decline. Finally, Mikki turns to the modern challenge of our digital diet—fear-based health content, conflicting advice, and chronic doom-scrolling—and explains why curating your information intake matters as much as curating your training or nutrition.

This is about creating space for strategies that fit where you are now—and letting the rest go.

Key Topics Covered

When fasted training and fasting stop being strategic
The hidden cost of chronic restriction, junk miles, and overtraining
Releasing self-limiting identity stories and comparison to your past self
Letting go of guilt around rest, recovery, and changing capacity
Curating your digital diet to reduce stress and decision paralysis

Brendan Reid, The Fat Ginger Nerd: 50kg Lost and The Lessons Learned

Mikki Williden — Wed, 24 Dec 2025 05:00:00 +1300

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Brendan Reid shares a candid “from the trenches” story of losing more than 50 kg (111 lb) in under two years—and, just as importantly, rebuilding his trust in himself along the way. A former broadcaster turned software developer based in Dunedin, Brendan describes a lifelong struggle with weight, the shame and “try harder” messaging, and the moment he realised the issue wasn’t a character flaw—it was the advice. After being pointed toward Professor Tim Noakes and a low-carb approach, Brendan ran a deliberate self-experiment: change the food first, track the results, and let hunger be the guide. The payoff wasn’t just the scale—it was satiety, routine, confidence, and a practical framework for staying the course when life (and “eat normal”) pressure shows up.

Highlights / topics covered

Why “eat less, move more” failed him—and what shifted when the food changed first
The early wins: scales, clothing fit, and appetite finally calming down
“Success over compliance”: choosing what works over what’s orthodox
Building guardrails: simple routines, fewer decisions, and sustainable structure
Navigating social pressure, setbacks, and the long game of metabolic health

Contact Mikki:
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Mini Mikkipedia - Christmas Food Without the Crash: Prime, Process, Restore

Mikki Williden — Mon, 22 Dec 2025 05:00:00 +1300

In this Mini Mikkipedia episode, Mikki breaks down a refreshingly sane approach to Christmas eating — one that ditches guilt, detoxes, and “earning your food,” and instead works with your physiology. Using a simple three-phase framework — Prime, Process, Restore — Mikki explains how small, practical behaviours before, during, and after Christmas Day can dramatically improve blood sugar control, digestion, energy, and overall metabolic resilience. From protein-anchored meals and strategic movement to post-meal walks and nervous system regulation, this episode is about supporting the machinery that handles abundance — not punishing yourself for it. No calorie counting, no biohacker gadgets, no January regret. Just evidence-based habits that help you enjoy Christmas as a celebration, not a metabolic crisis.

Highlights

Why Christmas food isn’t “good” or “bad” — and why behaviour ≠ character
How movement primes insulin sensitivity and glycogen storage
The power of protein anchoring to prevent dysregulated eating
Why post-meal walks are non-negotiable metabolic gold
How stress and guilt impair digestion more than food ever could

Dr Lise Alschuler: Living Well With and Beyond Cancer

Mikki Williden — Wed, 17 Dec 2025 05:00:00 +1300

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This week on the podcast, Mikki speaks to Dr Lise Alschuler — a naturopathic oncologist, professor of clinical medicine, and one of the most respected voices in integrative cancer care worldwide. Dr Alschuler is known for bridging rigorous evidence with deeply human practice, helping people navigate not just cancer treatment, but the long arc of survivorship that follows. Her work spans circadian biology, metabolic health, botanical therapeutics, lifestyle medicine, and the psychology of living well after cancer.

Their conversation travels through the evolving landscape of survivorship, delves into what high-quality follow-up care actually looks like, how to integrate whole-person philosophy within a conventional and often fragmented medical system, and what an ideal post-treatment care pathway would include. From insomnia to fatigue, melatonin to magnesium, morning light to meal timing, they unpack the practical tools that genuinely help restore circadian regulation — and why circadian disruption is far more consequential than most oncology guidelines acknowledge.

They also explore exercise as a survival enhancer, how to guide intensity safely for those wary of over-exertion, and why maintaining muscle may be one of the most under-recognised cancer-prevention strategies. Adaptogens, botanicals, and supplement selection all feature, with clear insight into what works, for whom, and where caution is needed.

They close with a deep dive into insulin resistance, nutrition strategies, carbohydrate restriction, soy, alcohol, processed food, vitamin D, and the broader metabolic terrain influencing recurrence risk.

Dr. Alschuler is past-President and past-Board member of the American Association of Naturopathic Physicians and a founding board member and Past-President of the Oncology Association of Naturopathic Physicians. She has been an invited speaker to more than 350 scientific/medical conferences, published over 27 peer-reviewed articles, been an investigator on 8 research studies, written 9 chapters for medical textbooks, and has co-authored two books, Definitive Guide to Cancer, now in its 3rd edition, and Definitive Guide to Thriving After Cancer. The American Association of Naturopathic Physicians (AANP) recognized Dr. Alschuler in 2014 as Physician of the Year. She also received an honorary degree from the Canadian College of Naturopathic Medicine and the Joseph Pizzorno Founders award from Bastyr University in the same year. She was honored with the AANP President’s award in 2016 and received the Impact award from the National Association of Nutrition Professionals in 2017. In 2020, she received the Sheikh Zayed International Award in Naturopathy. She holds the rank of Professor at Sonoran University and also retains her rank as a Professor of Clinical Medicine at the University of Arizona where she previously served as the Associate Director of the Fellowship in Integrative Medicine at the Andrew Weil Center for Integrative Medicine.

For over 10 years, Dr. Alschuler has co-hosted a podcast, Five To Thrive Live! about living more healthfully in the face of cancer and chronic disease. She was the founding Executive Director of TAP Integrative, a nonprofit web-based educational resource for integrative practitioners. Previously, she was the VP of Quality and Education for Emerson Ecologics, a distributor of dietary supplements to healthcare professionals. Prior to that, she was department head of naturopathic medicine at Midwestern Regional Medical Center – Cancer Treatment Centers of America, a JCAHO-certified 95-bed regional medical center. She was also the clinic medical director and botanical medicine chair at Bastyr University. She was on the faculty of Southwest College of Naturopathic Medicine in its early years, helping to establish its botanical medicine curriculum.

Outside of her professional commitments, she enjoys early morning walks with her two dogs, relaxing outdoor evenings with her spouse, honing her golf game, and cultivating a deeper sense of purpose and authenticity.

https://www.sonoran.edu/faculty/dr-lise-alschuler/

https://www.drlise.net/work.html

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Mini Mikkipedia - Alcohol and Fat Loss: It’s Not Just Calories

Mikki Williden — Mon, 15 Dec 2025 05:00:00 +1300

It’s festive season, the pours get generous, and fat loss can suddenly feel… mysteriously harder. In this Mini Mikkipedia episode, Mikki breaks down why alcohol has more power than you think — not just because of calories, but because your body treats ethanol like a toxin and prioritises clearing it first. That means acetate becomes the preferred fuel, fat oxidation gets shoved to the back of the queue, and appetite, sleep, and next-day decision-making can all take a hit. Mikki also explains why midlife women often notice these effects more (sleep fragility, hormonal shifts, body composition changes), plus the real-world patterns that matter most: “most nights,” “weekend warrior,” and the classic “optimistic home pour.” You’ll also get practical strategies to keep alcohol in your life without it quietly body-slamming your goals.

Highlights / topics covered

What alcohol metabolism does to fat burning (acetate, ADH/ALDH, suppressed lipid oxidation)
Why “two glasses” often isn’t two standard drinks (and why the liver doesn’t care)
Sleep disruption → hunger, cravings, blood sugar swings, and reduced training quality
How alcohol can blunt muscle protein synthesis after training — especially relevant in midlife
Practical guardrails: weekly caps, timing, measuring pours, and choosing your “non-negotiable” drink

High-Flux Fat Loss with Brandon DaCruz

Mikki Williden — Wed, 10 Dec 2025 05:00:00 +1300

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This week on the podcast, Mikki speaks to fan favourite Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a personal turn with Brandon sharing what he has done over this N orthern Hemisphere summer to get shredded, how he has leveraged his model of high energy flux in a fat loss phase to get the most out of his food and his training, the foods that he chose, supplements he takes and how he implemented rapid fat loss days (aka protein sparing days) to accelerate loss - and his approach when things got tough.

Brandon normally regales us with the literature and client stories but today it is a mix of his personal practices and how this has been informed by his understanding of the research. Such a great opportunity to hear how the pros do it.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910

Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.

Brandon has spent over 13 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.

He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals.

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226

https://podcast.mikkiwilliden.com/300

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https://podcast.mikkiwilliden.com/416

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Mini Mikkipedia - Thyroid, Bones & Midlife Health: What Women Need to Know

Mikki Williden — Mon, 08 Dec 2025 05:00:00 +1300

Stronger, Happier, Healthier: Awesome After 40 with Darren Ellis and Cliff Harvey

Mikki Williden — Wed, 03 Dec 2025 05:00:00 +1300

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki brings back Dr Cliff Harvey and Darren Ellis to talk about their latest book (and first joint collaboration) Awesome after Forty. We talk about the inception of the book, their current thoughts on all things strength training, fitness, nutrition, health, sleep, fasting and give teasers as to what you will be able to find in the book. This is going to be a must-have for almost everybody to have on their shelves and to dive in on any given topic. It’s practical, applicable and readable but they haven’t dumbed things down. Would be a perfect gift.

You can find Cliff over at https://cliffharvey.com/

Darren Ellis, MSc, has an aim to share what he’s learned with as many people as possible, teaching them that there are no shortcuts with exercise, but that it can be achievable, and even fun, with good coaching and a supportive peer group.

He is a regular contributor to a variety of popular print and web based health and fitness magazines, public speaker, and consultant to sporting organisations, businesses, universities and television.

Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.

Darren can be found at: https://www.darrenellis.coach/

Contact Mikki:

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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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Mini Mikkipedia - Eating Out on Maintenance Without Losing Your Mind

Mikki Williden — Mon, 01 Dec 2025 05:00:00 +1300

In this Mini Mikkipedia episode, Mikki digs into one of the trickiest parts of life after fat loss: eating out while you’re in maintenance. It’s a phase so many people skip entirely—swinging between strict dieting and full-tilt abandon—but learning to live in the middle is where long-term results are actually built. Mikki breaks down how to approach restaurant meals without panic, how to categorise your choices (green, amber, red), and why pre-planning beats starving yourself all day. From menu overwhelm to invisible fats, alcohol boundaries, shared plates, and how to calm the mental chatter afterwards, this episode is a practical guide to enjoying real life while keeping your hard-earned progress. A perfect listen heading into the festive season, when eating out becomes the sport of December.

✨ Highlights
• How to approach maintenance eating without slipping back to “all or nothing”
• Green/amber/red meal categories that remove guilt and guesswork
• Restaurant strategies that keep satisfaction high and stress low
• Alcohol boundaries, dessert decisions, and handling social pressure
• What to do the day after so one meal doesn’t become a spiral

Food Freedom, Hormones, and the Midlife Reset - with Erin Power

Mikki Williden — Wed, 26 Nov 2025 05:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Erin Power — metabolic health coach, writer, educator, and one of the most refreshingly honest voices in women’s health today. Erin has spent more than two decades in the nutrition and fitness world, and her own lived experience of burnout, dieting culture, and metabolic chaos has shaped the philosophy she now brings to the midlife women she works with.

Their conversation digs into what it truly means to “heal your relationship with food and metabolism,” the mindset shifts women in their 40s and 50s often need to make, and why Erin created her Metabolic Reboot framework to fill a glaring gap in women’s health. They explore how hormonal changes in perimenopause alter both how women feel and function, and why mainstream diet advice so often misses the mark.

Mikki and Erin also talk about the very human fears behind behaviour change — the ghosting, the hesitation, the stories women tell themselves — and how stress, sleep, perfectionism, and nervous system dysregulation quietly sabotage progress. Erin shares her flexible “low-carbish, real-food-ish” approach, her stance on protein and tracking, and what it means to aim not for perfect eating but peaceful eating.

It’s a wide-ranging, generous conversation about midlife metabolism, self-trust, and the kind of support women actually need during this transition — delivered with Erin’s blend of clarity, humour, and hard-won wisdom.

Erin Power is a veteran health coach, writer, and educator with nearly three decades of experience in the fitness, nutrition, and behaviour-change space. She began her career in the trenches of the fitness industry as a personal trainer and group fitness instructor, where she watched countless clients do “all the right things”—counting, weighing, measuring, grinding—yet still fail to find the health, ease, or body composition they were promised.

Her own health unravelled in the middle of that career, forcing a reckoning. The conventional wisdom she had been taught—and had taught others—simply didn’t match human physiology. This realisation fuelled a deep dive into the science of metabolism and appetite regulation. Erin rebuilt her own health and became fiercely committed to helping others do the same.

She formalised her education with a diploma in Holistic Nutrition and went on to accumulate advanced coaching certifications, behaviour-change training, and metabolic health education. Erin became one of the earliest senior coaches and the Head of Coaching at Mark Sisson’s Primal Health Coach Institute, where she helped shape curriculum and mentored thousands of students and coaches worldwide. She’s known for her trademark blend of metabolic literacy, compassion, and refreshing bluntness—equal parts educator, myth-buster, and coach.

Erin specialises in helping people unravel long-standing metabolic struggles, particularly those who feel they’ve “tried everything.” Her coaching approach dials in appetite, cravings, energy, mood, and body composition through strategies that often defy mainstream advice—because, as she says, “those things didn’t work.”

Her mission is straightforward and unapologetic: to help people build an effortless relationship with food, for life, and to show them how beautifully the body works when it’s finally given the right inputs.

https://www.eatsimple.ca/

https://www.eatsimple.ca/podcast

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Mini Mikkipedia - Why the Scale Misleads Women in Midlife

Mikki Williden — Mon, 24 Nov 2025 05:00:00 +1300

In this Mini Mikkipedia episode, Mikki unpacks why fat loss in midlife never feels as straightforward as it used to — even when your strength is climbing, your shape is changing, and you know you’re doing everything right. She breaks down the hormonal shifts after menopause that make the scale far more chaotic, from cortisol-driven water swings to vasopressin turning you into a temporary camel. Mikki also explores the mindset piece: why new habits feel heavy at the start, why slow progress is still genuine progress, and how to build anchor behaviours that keep you steady when life isn’t. It’s a mix of physiology, reassurance, and practical strategy to help you stay the course without letting one number steal the win.

HIGHLIGHTS
• Why weight loss naturally slows after menopause
• How cortisol + vasopressin create confusing water weight
• What “slow but steady” fat loss really looks like
• The mindset shift that stops overwhelm and all-or-nothing thinking
• Anchor habits to keep you on track through messy weeks

The Truth About Nutrient Timing with Brandon DeCruz

Mikki Williden — Wed, 19 Nov 2025 05:00:00 +1300

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to returning guest Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a deep dive into nutrient timing: what actually matters, what’s been overstated, and where the science genuinely shifts outcomes in the real world.

Brandon unpacks the long-debated “anabolic window” and why it’s not as binary as social media makes it seem. He and Mikki explore how pre- and post-workout nutrition can affect not just muscle protein synthesis but muscle protein breakdown, training volume, recovery, appetite regulation, energy expenditure, and even how the body partitions fuel toward muscle or fat. They look at insulin sensitivity around training, cortisol’s role in extended sessions, and how to structure peri-workout nutrition differently for fat loss versus muscle building. They also discuss carbohydrate timing, intra-workout fuelling, and the most persistent myths that still mislead lifters today.

A conversation for anyone who wants to train smarter, not just harder — and understand the metabolic choreography that happens behind the scenes of every rep.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226

https://podcast.mikkiwilliden.com/300

https://podcast.mikkiwilliden.com/368

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Mini Mikkipedia - Building Unbreakable Bones in Perimenopause

Mikki Williden — Mon, 17 Nov 2025 05:00:00 +1300

In this Mini Mikkipedia, Mikki dives deep into what’s really happening to your bones in perimenopause and beyond—plus what you can do to reverse bone loss, not just slow it. She explains why the drop in oestrogen accelerates bone breakdown, why osteopenia is far from “nothing to worry about,” and how fractures become a major driver of loss of independence and early mortality.

Mikki walks through the non-negotiables for stronger bones: the right kind of exercise (hint: walking alone won’t cut it), why sleep is a critical bone-building tool, and how protein, calcium, vitamin D, K2, magnesium, collagen, creatine and omega-3s all fit together. She also covers meds, alcohol, smoking, and what realistic “reversal” of osteopenia looks like in your 50s, 60s and 70s.

Episode Highlights

How much bone density women typically lose after menopause
The most effective training mix: resistance, impact, and where weighted vests/vibration fit
The surprising role of sleep and stress in bone building
Protein, calcium, K2, D, magnesium, collagen, creatine & omega-3 for bone health
Why osteopenia can be improved—and what success really looks like

Perimenopause, Protein and Power with Dr Abby Smith-Ryan

Mikki Williden — Wed, 12 Nov 2025 05:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

In this episode, I’m joined by exercise physiologist and nutrition researcher Dr Abby Smith-Ryan to unpack what really happens to women’s metabolism through perimenopause and beyond. Abby explains why a sufficiency-based approach to women’s health research matters, and why “the science is settled” is the wrong way to think about female physiology. We dig into metabolic changes in midlife, low energy availability, and why so many women are unintentionally under-fuelling while feeling “weight-loss resistant.” Abby shares her latest work on nutrient timing, fed vs fasted training, pre-exercise protein, and how progressive resistance training (with and without creatine) can rapidly improve muscle, fat mass, bone and confidence in midlife women. We also touch on GLP-1s, metabolic flexibility, CGMs, and daily urine hormone tracking as emerging tools for understanding this life stage.

Episode highlights

Why women’s research needs a “sufficiency” rather than “scarcity” mindset
How under-eating, stress and low energy availability drive metabolic slowdown in midlife
Fed vs fasted training, pre-workout protein, and practical nutrient timing for women
New data on resistance training, creatine, and rapid changes in muscle, fat and bone in perimenopause
Using CGMs and daily urine hormone tracking to better understand symptoms and tailor training

Contact Mikki:
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Mini Mikkipedia - Tackling Digestive Ups and Downs on a Protein-Sparing Fast

Mikki Williden — Mon, 10 Nov 2025 05:00:00 +1300

Miki dives into the often-avoided topic of digestion during protein-sparing modified fasts (PSMF). If you’ve ever wondered why your gut behaves differently on these lean-protein days, this one’s for you. Miki explains what’s happening physiologically—from changes in bile flow and microbiota to electrolyte shifts—and how these can lead to constipation or, less commonly, diarrhea. She walks through practical, evidence-based strategies to get your digestion back on track, including hydration, magnesium types, vitamin C dosing, bitters, and soothing supports like slippery elm. Learn how to troubleshoot gut symptoms so your PSMF days feel as good as they look on paper.

Highlights:

Why constipation is common on low-fat, low-fibre, high-protein days
How bile flow, hydration, and electrolytes affect gut motility
Magnesium, vitamin C, and bitters as tools for smoother digestion
Gentle fixes for diarrhea and when to adjust supplements
The transitional nature of gut changes during PSMF

Choose Your Hard: Why Discomfort Builds a Better Life Wih Prof Grant Schofield

Mikki Williden — Wed, 05 Nov 2025 05:00:00 +1300

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, on the 5th anniversary of Mikkipedia, Mikki speaks to returning guest AND the very first guest ever on the podcast, Professor Grant Schofield. They chat about the value of doing hard things in a time where almost everything is comfortable and easy. This is on the back of Grant’s soon to be released book on the topic and this episode is a conversation between two friends and colleagues about the important pillars of doing hard things and how they integrate this principle into their own lives.

Grant is a Professor of Public Health at Auckland University of Technology, former Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE.

Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life.

He lives and breathes the motto “be the best you can be”, and sees this as a game-changer for the health system – capable of transforming the current health (sickness) model, to one in which we aspire to be well. He is redefining public health as the science of human potential; the study of what it takes to have a great life.

Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise.

He brings his fluency across several scientific disciplines – from human physiology, to psychology, to peak performance – to his role at PREKURE, where he delivers world class training in lifestyle medicine

Grant’s What the Fat books can be sourced here: https://profgrant.com/books/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Pre Kure https://prekure.com/

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Mini Mikkipedia - Fat Loss in the Festive Season

Mikki Williden — Mon, 03 Nov 2025 05:00:00 +1300

The festive season doesn’t have to derail your hard-won progress. In this Mini Micropedia, Mikki unpacks why holiday weight gain (often ~0.45–1.0 kg) tends to stick around and which habits most often tip us off track—overcommitting, grazing instead of meals, early “holiday mode,” and a bit too much booze. She lays out a practical plan: prioritise sleep, ring-fence training (and rack up NEAT—aim ~8,000+ steps), keep protein front and centre, and use calorie cycling with planned indulgences (hello, PSMF structure) to enjoy social events without spiralling. You’ll learn simple boundary-setting scripts, environment hacks to reduce temptation, and mindset shifts—discipline over willpower, self-compassion over perfectionism—to carry you into January feeling calm, in control, and confident. Mikki also shares details of the Mondays Matter Christmas Edition—on sale now, doors close Sun 9 Nov, programme kicks off Mon 10 Nov.

Highlights

The five holiday derailers and how to spot yours
Sleep, stress, steps: the big dial-movers for appetite and control
Protein-forward meals and “graze phase” antidotes
Calorie cycling & planned indulgence (including PSMF days)
Alcohol tactics: caps, spacing, hydration, and smarter choices

Why We React Differently to Food: The Data Story with Prof. Micahel Snyder

Mikki Williden — Wed, 29 Oct 2025 05:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

In this episode, Mikki speaks with Professor Michael Snyder, Chair of Genetics at Stanford University and a global leader in personalised medicine. They explore how our genes, gut microbiome, and lifestyle choices interact to shape metabolic health—and why we all respond so differently to the same foods. Mike shares insights from his groundbreaking research using wearables and genomics to track health in real time, the future of personalised nutrition, and how continuous glucose monitors (CGMs) can help anyone understand their body better. They also discuss the link between viral infections and diabetes, why strength training matters more than you think, and how food truly functions as medicine.

Highlights:

The genetics of metabolic individuality and why “one-size-fits-all” diets don’t work
How CGMs reveal surprising glucose spikes and help improve long-term health
The microbiome’s crucial role in metabolism and disease risk
Subtypes of diabetes and what they mean for treatment and lifestyle
Why Professor Snyder believes health tracking is the future of preventive medicine

Contact Mikki:
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Mini Mikkipedia - Supplements: Check the Label, Not the Hype

Mikki Williden — Mon, 27 Oct 2025 05:00:00 +1300

A lot of “natural” stress aids aren’t harmless—because they actually work. In this Mini Mikipedia, Mikki breaks down how popular adaptogens and nutrients interact with your HPA axis (the body’s stress-response command centre) and when that’s a blessing versus a blind spot. You’ll learn what the evidence says for ashwagandha, rhodiola, holy basil, phosphatidylserine, and why liquorice root is uniquely risky. Mikki covers dose ranges used in studies, who should be cautious (thyroid issues, pregnancy/breastfeeding, low cortisol, meds), how to test cortisol properly, and why cycling supplements beats “more is better.” She also revisits the basics that move the needle—sleep, protein-centred meals, training balance, boundaries, and connection—so supplements can supplement a solid plan, not replace it.

Highlights

How HPA axis modulation can help—or hinder—stress recovery
Liquorice root and pseudoaldosteronism: real risks, not theory
Phosphatidylserine blunts cortisol; context and cycling matter
Rhodiola and holy basil: mixed/early evidence, variable extracts
Testing (4-point saliva, timing), interactions, and quality assurance

Stronger in Midlife: Holly Nicholson’s Real-World Blueprint

Mikki Williden — Wed, 22 Oct 2025 05:00:00 +1300

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Hollie Nicholson — trainer, nutrition coach, and creator of the STRONG Method™, a program that’s helped thousands of women over 40 reclaim their confidence, strength, and energy.

In this conversation, they talk about what it really means to train and thrive as a busy woman in midlife. Hollie shares how she found her passion for helping women over 40, the biggest training mistakes she sees, and how her own approach has evolved — from “lifting like cardio” in her twenties to prioritising muscle and recovery now. They dive into mindset shifts, hormonal changes, and the reality of balancing fitness with family and work. Hollie also opens up about how to navigate body changes with compassion, stay consistent when life feels chaotic, and why self-care isn’t selfish — it’s strategic.

Hollie is a French fry–loving, dessert-ordering, early-to-bed Midwest mum of three who feels most alive in the mountains and always has an afternoon Diet Coke in hand. In 2020, she swapped her fifth-grade classroom for a Zoom screen and discovered a dream she didn’t know she had. What began with 40 women in a garage grew into a global movement — and today, Hollie helps women everywhere get stronger, inside and out.

Hollie and her programs can be found here https://www.hollienicholsonstrong.com/about-me

https://www.instagram.com/hollienicholsonstrong/?hl=en

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Mini Mikkipedia- Calorie Cycling: Smarter Deficits Without Misery

Mikki Williden — Mon, 20 Oct 2025 10:44:39 +1300

Calorie cycling isn’t a trick—it’s stress management for your metabolism. In this Mini Micropedia, Mikki explains how sustained restriction can drive adaptive thermogenesis: leptin falls, ghrelin rises, thyroid output dips, NEAT declines, and fat loss stalls. Then she lays out practical cycling options—from simple weekday–weekend shifts to planned carb refeeds, diet breaks, and PSMF days—so you can periodise your intake around training and real life without blowing your deficit. You’ll learn who benefits (and who shouldn’t use it), why protein (≥1.6–2.2 g/kg) and resistance training are non-negotiables, and how to set your weekly calorie budget, distribute it across the week, and interpret scale bumps from glycogen and water. The goal: precision over punishment—an approach you can actually sustain.

Don’t miss Mikki’s webinar “Fat Loss in the Festive Season” on Wednesday 29 October, running at 1:00 pm and 7:00 pm NZT.

Episode Highlights

Why adaptive thermogenesis makes continuous dieting harder (leptin ↓, ghrelin ↑, thyroid ↓, NEAT ↓).
Calorie-cycling options: weekday–weekend shifts, strategic carb refeeds, diet breaks, PSMF; pros and cons.
Non-negotiables: high protein (≥1.6–2.2 g/kg) and resistance training to protect lean mass.
How to plan: set maintenance, choose a 15–25% weekly deficit, distribute low/high days around training and social life.
Interpreting the scale: glycogen + water explain short-term weight spikes after high-carb days.

Fruit, Fructose, and the Metabolic Middle Ground with Catherine Crofts (part 2)

Mikki Williden — Wed, 15 Oct 2025 05:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Dr CAtherine Crofts in part 2 of their discussion on health about challenging the status quo in nutrition science. Together they take a critical look at the flaws in current dietary guidelines, particularly the persistence of high-carbohydrate, low-fat recommendations despite mounting evidence for alternative approaches.

The conversation dives into how our bodies handle minimally processed versus highly processed carbohydrates, the individuality of carbohydrate tolerance, and why excessive processed carbs play such a central role in driving insulin resistance and chronic disease.

Drawing on evolutionary and anthropological insights, the discussion considers what our history of hunting, brain expansion, and plant consumption suggests about human adaptation to diet. This leads into the striking health shifts seen in indigenous populations exposed to modern foods, and whether refined carbs and oils are the primary culprits or part of a wider cultural disruption.

Dr Catherine Crofts is a pharmacist, researcher, and lecturer based in New Zealand with a special interest in the early detection and prevention of metabolic disease. She completed her PhD at Auckland University of Technology, where she analysed the extensive insulin assay data collected by Dr Joseph Kraft, shedding light on how abnormal insulin responses can precede changes in blood glucose by many years.

Catherine’s work focuses on hyperinsulinemia as a key driver of chronic disease, highlighting the limitations of relying solely on glucose-based measures such as HbA1c or fasting glucose. She has presented internationally on the clinical importance of Kraft’s insulin patterns, advocating for earlier and more nuanced testing to improve long-term health outcomes.

With a background that combines pharmacy practice, clinical research, and teaching, Catherine brings a rare blend of practical experience and scientific insight to the conversation around metabolic health and diabetes prevention.

linkedin.com/in/catherine-crofts-4a25537b?originalSubdomain=nz

https://academics.aut.ac.nz/catherine.crofts

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Mini Mikkipedia - Urolithin A: The Mitochondrial Molecule Everyone’s Talking About

Mikki Williden — Mon, 13 Oct 2025 05:00:00 +1300

This week on Mini Mikkipedia, Mikki takes a deep dive into the science of Urolithin A — the “mitochondrial molecule” making waves across the health and longevity world. Is it a genuine breakthrough or just another overhyped supplement? Mikki unpacks the research behind this postbiotic compound, how it supports mitophagy (the clean-up and renewal of mitochondria), and what human studies really show about its impact on strength, endurance, and inflammation. She explores its potential for midlife health, particularly during perimenopause, and weighs it against the proven benefits of exercise, fasting, and a nutrient-dense diet. Expect an evidence-based take on whether it’s worth adding to your stack — or just good marketing dressed in lab coat chic.

Highlights:

How mitochondrial dysfunction drives aging and fatigue
What Urolithin A is and how your gut bacteria make it
Human trials showing modest but measurable benefits
Why exercise still beats any supplement for mitochondrial health
Who might actually benefit from Urolithin A supplementation

Expanding Metabolic Flexibility: Training for Chaos with Dr. Mike T. Nelson

Mikki Williden — Wed, 08 Oct 2025 05:00:00 +1300

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to returning guest Dr Mike T Nelson about physiological flexibility and the four physiological intervention points. An OG in the exercise physiology and nutrition space, Mikki and Mike talk about expanding metabolic flexibility, and fuel substrate use, to being flexible and resilient across other domains. They talk about temperature regulation, our pH buffer and lactic acid tolerance, and breath work to enhance our ability to deal with stress.

Dr. Mike T Nelson is a research-fueled Fitness and Nutrition educator. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier.

He’s been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The techniques he’s developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. His podcast Flex Diet Podcast is a wealth of information on all of these topics and more.

Mike can be found at: https://miketnelson.com/

Flex Diet Podcast https://open.spotify.com/show/42TdIuiFnDYHNWK9deio5l

Physiologic Flexibility Course Waitlist: https://miketnelsons.samcart.com/products/physflex/

Previous interview: https://podcast.mikkiwilliden.com/204

Mondays Matter Accelerated: https://www.mikkiwilliden.com/mondays-matter-accelerated

Contact Mikki:
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Mini Mikkipedia - Food Noise Fixes? GLP-1, Calocurb, and the Patch Problem

Mikki Williden — Mon, 06 Oct 2025 05:00:00 +1300

GLP-1 drugs like Ozempic, Wegovy, and Mounjaro have become a cultural phenomenon, transforming appetite regulation and weight loss like nothing before. But with their rise comes a flood of imitators, from flashy “GLP-1 patches” to supplements like Calocurb, all promising the same results without the needles or prescriptions. In this episode, I break down what GLP-1 actually is, how these drugs work, and why they’re so effective—not just for weight but also for cardiovascular outcomes. Then I take a closer look at the patches (spoiler: marketing magic, not science) and Calocurb’s hops extract, which shows some early promise but lacks long-term data. If you’re curious about food noise, appetite regulation, and how to separate science from sales tactics, this one’s for you.

Highlights:

How GLP-1 drugs regulate appetite, cravings, and even food noise
Why “GLP-1 patches” are all marketing and no science
What Calocurb is, how it works, and the research behind it
Short-term vs long-term evidence for appetite control

Catching Metabolic Disease Early—Follow the Insulin with Catherine Crofts (Part 1)

Mikki Williden — Wed, 01 Oct 2025 05:00:00 +1300

Mini Mikkipedia: Seven Days, Six Stages: Grand to Grand Ultramarathon Debrief

Mikki Williden — Mon, 29 Sep 2025 05:19:00 +1300

Fresh off the finish line, Mikki recaps the Grand to Grand Ultra: a 7-day, 6-stage, 275 km journey across Utah–Arizona’s heat, altitude and endless sand. She breaks down the training block (back-to-back days, >100 km weeks, strength, sauna), the gear that mattered (hooded SPF top, RaidLight gaiters, 12 L pack), and a simple, robust fueling plan that worked: ~30–40 g carbs/hour with steady sodium (500–600 mg/h), plus ketones and blackcurrant extract for focus and gut calm. Expect honest lessons from a long day of 87 km—including 1 a.m. dunes—why supported made sense, how “jeffing” saved the legs, and the small camp rituals that sped recovery. It’s a practical, hype-free debrief for anyone eyeing multi-day desert ultras—or just curious how to keep moving when the terrain (and life) gets sandy.

Highlights:

Training that transfers: back-to-back days, low-intensity volume, leg strength, sauna
Kit that counts: SPF hooded top, gaiters, pack fit, foot care
Fuel & fluids: 30–40 g carbs/h, 500–600 mg sodium/h, caffeine as a tool
Stage stories: 87 km overnight dunes, a wrong turn, and smart “jeffing”
Camp recovery: simple carbs, protein, ketones, and keeping fibre low

Rewriting Food Rules with Claire Turnbull

Mikki Williden — Wed, 24 Sep 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Claire Turnbull, registered nutritionist about her latest book, End your fight with food. Claire has been a leading voice in health and nutrition for nearly two decades, helping thousands of people rethink their relationship with food, movement, and self-care. In her latest book, she brings together the science of behaviour change with the lived reality of growing up in a culture steeped in dieting, food rules, and body image pressures. What makes her work so powerful is not just her professional expertise, but her willingness to share her own story with honesty and vulnerability — from childhood experiences to struggles with disordered eating, motherhood, and mental health.

In this conversation, we dive into those personal reflections and the practical strategies she’s distilled for readers. We talk about how our early environment shapes food beliefs, the role of habits and the food environment, and why lasting change often comes down to self-belief as much as knowledge.

Claire Turnbull is a registered nutritionist, published author, and holistic wellness expert who founded New Zealand-based Mission Nutrition and findWellness. With a BSc in Dietetics, a diploma in Positive Psychology, and over 20 years of experience, she provides expertise in nutrition, mental health, and healthy lifestyle habits for individuals and businesses. Turnbull is also a regular media contributor, a keynote speaker, and has authored three books, including her latest, End Your Fight with Food, which explores her personal journey and acts as a workbook to help others connect in to what really matters to help heal their relationship with food and themselves

https://www.instagram.com/claire.turnbull/

https://missionnutrition.co.nz/

https://www.claireturnbull.co.nz/

https://www.claireturnbull.co.nz/shop-products/end-your-fight-with-food

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Mini Mikkipedia: Perimenopause, Mood, and Nutrition: Strategies for Stability

Mikki Williden — Mon, 22 Sep 2025 05:00:00 +1200

Fueling Tom Evans and Ruth Croft's Victories at UTMB: Inside Elite Ultra Nutrition with Paul Booth

Mikki Williden — Wed, 17 Sep 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki chats to Paul Booth, sports nutritionist and exercise physiologist who helped lead Ruth Croft and Tom Evans to victory at the UTMB race in 2025, just gone. Mikki and Paul chat about his background, his thoughts on the 120g of carbs that some athletes are pushing (and subsequently his PhD research is studying) and the specific strategies used by both Tom Evans and Ruth Croft in the 100 mile iconic race. They also discuss other nutritional strategies, how these may relate to age group and midlife athletes.

Paul Booth is a sports nutritionist and exercise physiologist with a specialist focus on ultra-endurance performance. With over 20 years of experience in academia and applied practice, Paul has worked extensively with elite and amateur endurance athletes to optimise fueling, recovery, and race strategies.

He is the Lead Nutritionist for the Salomon International Team and consults with athletes across trail, ultra-running, and endurance sports. His research and practice centre on translating laboratory findings into practical approaches that account for the individual demands of athletes in real-world competition.

As a PhD researcher, Paul’s academic work investigates metabolism and nutrition in ultra-running. He has completed more than 80 ultramarathons and over 150 endurance events across disciplines including trail running, cycling, Ironman, and ski mountaineering. His combination of scientific expertise and personal experience allows him to provide grounded, evidence-based strategies tailored to the unique challenges of endurance sport.

https://www.instagram.com/ultra.endurance.nutritionist/

https://performancegainsnutrition.com/

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Mini Mikkipedia - Sustaining Weight Loss: Habits, Mindset, Maintenance Mastery

Mikki Williden — Mon, 15 Sep 2025 05:00:00 +1200

This Mini Mikkipedia digs into what truly keeps weight off long-term: self-regulation, flexible restraint, and a rock-solid routine. Mikki shares research-backed insights (inspired by prep for an interview with Brandon DaCruz) showing why maintenance gets easier after 2–5 years as habits hard-wire, and why frequent self-monitoring, meal planning, and clear relapse protocols matter more than “perfect” weeks. We unpack how exercise protects appetite regulation better than diet-only deficits, why consistency across weekends beats weekday austerity, and how identity shift and intrinsic motivation drive staying power. You’ll hear practical ways to course-correct after lapses, limit decision fatigue, and build supportive environments that withstand holidays, stress, and hyper-palatable food cues. Expect zero gimmicks—just evidence-based strategies to help you feel in control and sustain results without white-knuckle dieting.

Highlights

Self-monitoring, planning, and “relapse range” (≈3%) for early course-correction
Exercise vs diet-only: appetite regulation and why movement matters
Week-to-week consistency (including weekends) over boom-and-bust cycles
Identity shift, intrinsic motivation, and flexible restraint (not perfection)
Handling real-world barriers: travel, social pressure, stress, and trigger foods

Essential Aminos, Aging, and Strength with Prof. Arny Ferrando

Mikki Williden — Wed, 10 Sep 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Prof Arny Ferrando about his work in protein, essential amino acids, protein timing, aging, anabolic resistance, and how to optimise muscle retention and fat loss.

Arny Ferrando is a Professor of Geriatrics at the University of Arkansas for Medical Sciences (UAMS), where he co-directs the Center for Translational Research in Aging & Longevity (CTRAL) and holds the position of Wes Smith Distinguished Chair in Geriatrics for Longevity, Health Promotion and Frailty Prevention.

His research deploys stable isotope techniques to dissect muscle protein metabolism under stress—from spaceflight, burn injury, joint arthroplasty, renal and heart failure, to aging and surgical recovery. He pioneers nutritional, pharmacological, and exercise-based strategies to counteract muscle wasting and functional decline.

After earning a Ph.D. in Nutrition & Physiology from Florida State University, he conducted postdoctoral work at NASA’s Johnson Space Center. He served as a U.S. Army pilot and armor officer, retiring as Lieutenant Colonel. He’s driven by a lifelong athletic spirit: from West Point gymnast to powerlifter, bodybuilder, masters track athlete, and now Krav Maga instructor.

He drives multiple research programs funded by NIH, the U.S. Army, and industry, and since 2023 holds a Visiting Senior Research Scientist appointment at IHMC, extending his work to human performance in extreme environments.

https://www.ihmc.us/groups/arny-ferrando/

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Mini Mikkipedia: Beyond BMI: Rethinking Obesity as a Chronic Condition

Mikki Williden — Mon, 08 Sep 2025 05:00:00 +1200

Mikki takes a deep dive into BMI, obesity, and a major shift in how obesity is being redefined in the scientific and medical community. Drawing on a recent Lancet Diabetes & Endocrinology Commission report and new cohort data from the All of Us research program, she unpacks why BMI alone is an inadequate measure, how new definitions of preclinical and clinical obesity provide more nuance, and what this means for individuals, clinicians, and policymakers. This conversation highlights the importance of looking beyond the scale to understand true metabolic risk and the wider societal costs of obesity. Listeners will come away with a clearer understanding of why obesity is being reframed as a chronic systemic condition—and why it matters for health outcomes and resource allocation.

Highlights:

Why BMI falls short in measuring individual health risk.
The Lancet Commission’s new framework redefining obesity as a chronic condition.
Difference between preclinical vs clinical obesity.
Study findings: 1 in 5 people with “normal BMI” may still be classified as obese under the new definition.
Implications for clinicians, policy, and public health.

Building a Resilient Immune System with Erin O’Hara

Mikki Williden — Wed, 03 Sep 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to naturopath Erin O’Hara about a resilient immune system. Erin chats about her early years as a professional athlete before switching gears and diving into natural health and naturopathy. Mikki and Erin chat about signs of a robust versus struggling immune system, whether there is such a thing as ‘boosting’ your immune system and what foundational lifestyle and supplements exist to support immunity.

https://www.erinohara.co.nz/

Erin O’Hara combines her knowledge of Naturopathy and Science to provide an integrative and evidence-based approach to wellbeing. She has been involved in the Health and Wellbeing Industry for about 20 years through extensive University study (BSc and BNatMed), scientific research, and an intrinsic passion for health & wellbeing.

Her functional medicine approach addresses the underlying causes of disease through extensive testing and looking at the interactions among genetic, environmental, and lifestyle factors that can influence your health and cause disease. She utilises the best Evidence-Based Complementary Therapies to work in conjunction with conventional treatments. Drawing from her clinical experience and knowledge she takes quality time with each patient to understand the root cause of the disease, analysing test results, and provides an integrative approach to wellbeing.

Erin works with general naturopathy patients and is very experienced in complex hormonal issues, integrative oncology support, autoimmune conditions, digestive disorders, and mental health. There is no "one size fits all" wellness plan so her consultations are tailored to your individual and unique needs. Erin sees a wide range of patients, from children to elderly, who are seeking to improve their health, heal naturally, or support for an underlying health condition.

Contact Mikki:
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Mini Mikkipedia - Protecting Muscle During Hospitalization: Protein, Activity & Prehab

Mikki Williden — Mon, 01 Sep 2025 05:00:00 +1200

In this Mini Mikkipedia episode, Mikki dives into new research from Dr. Fuchs and Professor Luc van Loon on the critical role of protein and activity in preserving muscle during hospitalization. She explains just how quickly muscle mass can decline with bed rest or critical illness, why standard hospital meals fall short nutritionally, and how inadequate protein and energy intake accelerate muscle loss. Mikki outlines practical strategies—from protein targets and essential amino acids to simple activity or electrical stimulation—to help mitigate muscle wasting. She also highlights the importance of “prehabilitation” before elective surgery. Whether you’re an athlete, a caregiver, or someone preparing for surgery, this episode offers valuable insights on protecting strength when it matters most.

✨ Episode Highlights:

Why muscle loss in hospital can reach 3% per day in ICU patients
The role of protein intake (1.2–1.5 g/kg+) in slowing muscle atrophy
How energy balance influences anabolic resistance and recovery
Practical strategies: protein powders, amino acids, and even bedside activity
The case for prehabilitation before elective surgery

https://journals.lww.com/co-clinicalnutrition/fulltext/9900/muscle_preservation_during_hospitalization__energy.233.aspx

Glucose-Guided Eating and Data-Driven Fasting with Marty Kendall

Mikki Williden — Wed, 27 Aug 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

Mikki catches up with returning guest Marty Kendall to dive into his latest research on data-driven fasting—now evolving into “glucose-guided eating.” Marty explains how using a simple glucometer can help people calibrate hunger, avoid overeating, and make smarter food choices without rigid calorie counting. They discuss what makes this approach effective, who benefits most, and why personal thresholds matter more than one-size-fits-all advice. The conversation also explores nuances around satiety, macronutrient balance, micronutrient density, and even the broader systems—like food costs and guidelines—that shape our eating. If you’re curious about practical, personalised strategies for improving blood sugar, weight, and long-term health, this episode is packed with insights.

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.

Marty’s interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.

Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.

Over the past five years, Marty shared his research at OptimisingNutrition.com.

He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.

Marty can be found here: https://optimisingnutrition.com/

Prev appearance https://podcast.mikkiwilliden.com/120

https://podcast.mikkiwilliden.com/182

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Mini Mikkipedia - Glycemic Index vs Glycemic Response: What Really Matters

Mikki Williden — Mon, 25 Aug 2025 05:00:00 +1200

In this Mini-Mikkipedia Monday episode, Mikki unpacks the often-confusing concepts of glycemic index, glycemic load, and glycemic response — and why knowing the difference matters. While glycemic index tables are widely used, they don’t always translate into real-world eating, since lab conditions rarely reflect how we actually consume food. Mikki shares insights from her own postgraduate lab days, explains why portion size and food combinations change the picture, and highlights how individual responses can vary dramatically. With research from studies like PREDICT and practical strategies for self-testing, she makes the case that personal glycemic response — not the number on a label — is the most important measure for your health, energy, and satiety.

Episode Highlights:

The difference between glycemic index, load, and response
Why lab-based GI values don’t reflect real-world eating
How portion size, food prep, and meal composition change outcomes
Why individual responses vary (sleep, stress, microbiome, exercise)
Practical tips for testing your own glycemic response

Living the Bodybuilding Lifestyle with Eric Helms

Mikki Williden — Wed, 20 Aug 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Dr Eric Helms on his last year leading into his return to stage for natural bodybuilding. As always, a great conversation with plenty of take homes for everyone interesting in living their best lives.

Eric is a coach, athlete, author, and educator. A trainer since the early 2000’s, he’s worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000’s in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.

Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BSc in fitness and wellness, an MSc in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.

Links:

Eric Helms: https://3dmusclejourney.com/about/eric-helms/

Iron Culture podcast: https://ironculture.libsyn.com/

MASS monthly research review: https://www.strongerbyscience.com/mass/

Eric on IG https://www.instagram.com/helms3dmj/?hl=en

Eric on Mikkipedia https://podcast.mikkiwilliden.com/8

Eric and Cliff on Mikkipedia https://podcast.mikkiwilliden.com/76

Eric round 3 https://podcast.mikkiwilliden.com/244

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Mini Mikkipedia - The Truth Behind the Sugar Diet Hype

Mikki Williden — Mon, 18 Aug 2025 05:00:00 +1200

Mikki dives into the bizarre and controversial “sugar diet” that’s been making waves on social media. Once dismissed as just another fad, it’s now gaining traction among high-profile influencers, including Mark Bell. Mikki unpacks what the sugar diet actually is, the science behind its surprising short-term results, and why its mechanism might have less to do with sugar itself and more to do with protein restriction and its effects on FGF21. She also discusses the research origins, potential risks, and why this approach may only be suited—if at all—for a very specific subset of people. If you’ve been curious about the hype, this episode delivers the context, caveats, and science you need before even thinking about giving it a go.

Highlights:

What the sugar diet actually involves and who’s promoting it
The role of protein restriction and FGF21 in increasing energy expenditure
Why short-term studies don’t tell the whole story on health impacts
Genetic and metabolic factors that could make or break results
Long-term risks, from nutrient deficiencies to liver stress

The Science (and Myths) of GLP-1 Weight Loss Drugs

Mikki Williden — Wed, 13 Aug 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Dr Spencer Nadolsky — a board-certified obesity and lipid specialist known for his evidence-based, compassionate approach to helping people lose weight and improve metabolic health. Spencer has dedicated his career to bridging the gap between clinical medicine and the lived realities of people struggling with obesity, cutting through misinformation to focus on what actually works.

With the arrival of Wegovy in New Zealand — and the explosion of interest in GLP-1 medications worldwide — their conversation couldn’t be more timely. They discuss how these drugs work, how they compare to diet, lifestyle, and older weight loss medications, and why the price tag varies so widely between countries. They also explore the controversies — from “microdosing” to long-term safety, tolerance, and muscle loss — and whether these drugs can genuinely shift someone’s metabolic set point or are simply managing symptoms.

If you’ve been wondering whether GLP-1s are game-changing tools or just the latest fad, this episode will help separate the hype from the evidence.

Dr. Spencer Nadolsky is an obesity and lipid specialist (DO, ABOM, ABCL) with over a decade of experience. Through practice innovation, digital education, and previous ventures like Sequence and the Docs Who Lift podcast, he’s become a trusted, engaging voice in metabolic health.

His company, Vineyard, is a virtual obesity medicine clinic delivering personalized, science-backed, and compassionate care. Patients benefit from direct physician access, fast support, individualized plans, and ongoing research—all focused on long-term health, not quick solutions.

https://drspencer.com/

https://joinvineyard.com/

https://podcasts.apple.com/us/podcast/docs-who-lift/id1611961208

https://www.instagram.com/drnadolsky/?hl=en

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Mini Mikkipedia - Do Diet Drinks Cause Diabetes? Let’s Talk Evidence

Mikki Williden — Mon, 11 Aug 2025 05:00:00 +1200

In this Mini Mikkipedia episode, Mikki breaks down a recent Australian headline claiming that diet sodas increase the risk of type 2 diabetes. Spoiler: the science doesn’t support that claim. Mikki dives into the observational study at the centre of the controversy, teasing apart key limitations—like reverse causality, confounding behaviours, and reliance on a single food frequency questionnaire over 14 years. She explains why the idea that diet drinks are as harmful as sugary ones is not only misleading but potentially dangerous for public health messaging. If you’ve ever wondered whether your Diet Coke habit is sabotaging your health, this episode offers clarity backed by evidence.

What You'll Learn:

Why observational studies can't prove causation
The concept of reverse causality in nutrition research
Limitations of self-reported dietary data over long periods
How bias and confounding can distort risk estimates
Why focusing on overall lifestyle matters far more than zero-calorie drinks

Rethinking Diabetes: What the System Gets Wrong - Dr. Glen Davies

Mikki Williden — Wed, 06 Aug 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Dr Glen Davies, one of New Zealand’s most vocal champions for reversing type 2 diabetes through therapeutic carbohydrate reduction.

From rural general practice to a mission hospital in Papua New Guinea, Glen’s clinical journey has been anything but conventional—but it was discovering the power of low-carb and fasting that made him “feel like a healer” again. Since then, he’s helped over 115 patients in Taupō put type 2 diabetes into remission—an achievement that’s not only reshaped his practice, but challenged the conventional approach to chronic disease management. He was named General Practitioner of the Year in 2021.
In this conversation, we explore what "remission" really means in clinical terms, the systems that help sustain it, and the biomarkers that shift most consistently. Glen also shares insights on the psychology of behaviour change, the risks and rewards of keto, and the real-world barriers to scaling this model across New Zealand. They also have a frank conversation of the level of knowledge that GPs have to prevent and treat the modern day health crisis that NZ (like most countries) is facing.

Glen Davies: https://reversalnz.co.nz/team/dr-glen-davies/

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Mini Mikkipedia - Creatine for Your Brain? Exploring Cognitive and Mental Health Benefits

Mikki Williden — Mon, 04 Aug 2025 05:00:00 +1200

Mikki dives into the evolving science behind creatine—not just for muscles, but for brain health. Long known as a powerhouse for strength and performance, creatine is now gaining traction as a potential tool for cognitive enhancement and mental health support. Miki explores recent research shared by Dr. Nicholas Fabiano on creatine’s potential role in improving outcomes in Alzheimer’s, depression, and traumatic brain injury (TBI). She explains how higher doses may be required to impact brain creatine levels and discusses key findings around mood, cognition, and neurological recovery. Whether you're already taking creatine or considering it, this episode will broaden your understanding of how it could support not just your workouts, but your mental clarity and emotional well-being too.
Highlights:

Why creatine may support brain energy metabolism and cognitive function
Evidence for creatine’s role in depression and SSRI-resistant cases
High-dose creatine and its potential benefits in Alzheimer's and TBI recovery
Differences in creatine needs between men and women
Safety considerations and dosing strategies for brain health

https://x.com/NTFabiano/status/1950155746034758119

Dane Fuller: From Morning Hunger to All-Day Energy: The Fuller Foods Approach

Mikki Williden — Wed, 30 Jul 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Dane Fuller — sports dietitian, athlete, and founder of Fuller Foods. Dane has a background in exercise science, nutrition, and behavioural change, and he brings all of that together in his mission to make nutrition simple, effective, and sustainable.

In this conversation, Dane shares his journey from growing up in a fish and chip shop to becoming a champion lightweight rower and performance nutritionist. We talk about the lessons he learned through sport, why breakfast became such a cornerstone of his nutrition philosophy, and how that one simple habit helped not just thousands of clients—but also his own son, who lives with Prader-Willi syndrome.

We also dig into the origins of Fuller Foods and the challenges of turning a personal solution into a product that helps others. This is a great chat about food, behaviour, business, and the real-life impact of getting the basics right.

https://eatfullerfood.com/

Dane Fuller is a New Zealand-based Nutritionist, Exercise Scientist, former Lecturer, Author, and founder of Fuller Foods. With a background in competitive rowing and a passion for performance, Dane has dedicated his career to helping people fuel better, move more, and live healthier.

He designed the EatFit program—an evidence-based health and fitness system so effective it was licensed by a global multinational for their online TV series. Dane’s coaching helps clients improve energy, manage weight, and enhance sports performance.

Dane has been featured across TV, radio, and print media, and has worked with celebrities, athletes, and everyday individuals alike. His work is grounded in human nutrition, exercise science, and behaviour change principles—including neuro-linguistic programming (NLP).

Dane is also the founder of Fuller Foods, a line of fast, protein-rich oats designed to support satiety and sustained energy. Dane’s mission is to make real, effective nutrition accessible for all.

Contact Mikki:
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Mini Mikkipedia - How to Talk to Kids About Food Without Diet Culture

Mikki Williden — Mon, 28 Jul 2025 05:00:00 +1200

In this Mini Mikkipedia, I tackle a topic that comes up time and time again with clients and inside Mondays Matter: how to talk to your kids about food without passing on diet culture. If you’re a parent trying to model healthy habits without moralising food or triggering disordered thinking, this episode is for you.

I explore how to explain your goals to your kids (yes, even aesthetic ones!) while maintaining an abundance mindset. We cover why the issue isn't tracking or meal prep—but the language and energy we use around food and our bodies. This is a practical and compassionate episode for anyone navigating food conversations at home.

Rheumatoid Arthritis: Diet & the Elimination Puzzle with Julianne Taylor

Mikki Williden — Wed, 23 Jul 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Julianne Taylor, a registered nutritionist and PhD candidate, whose research is diving into one of the more complex and contested areas of nutrition science: the role of diet in managing rheumatoid arthritis (RA). Julianne recently led a scoping review that sheds much-needed light on the challenges—and the promise—of using elimination and reintroduction diets for people with RA.

In this conversation, we explore the broader aims of Julianne’s research programme and what drew her into this niche in the first place. We unpack the motivations behind her review, including the striking lack of standardised protocols, the limitations of popular food sensitivity tests, and the idiosyncratic ways people seem to react to foods.

Julianne shares her insights on why dietary interventions remain underutilised in conventional care, despite strong patient interest and some compelling mechanistic leads—ranging from fasting and gut permeability to mast cells and neuroimmune crosstalk. We also discuss the impact of placebo and nocebo responses, the confounding effect of ultra-processed food removal.

If you’ve ever wondered why diet and autoimmunity remain such a grey area—or what it will take to turn that grey into actionable science—this episode is for you.

Julianne experienced first-hand the difference diet makes; she experimented with the popular Zone diet in the 90’s, and within days experienced increased energy, improved mental focus, and excellent appetite control leading to weight loss without hunger. Further experiments led to trying the paleo diet in 2009, which eliminated auto-immune joint inflammation and menstrual issues.

As a result she changed careers, from a designer to a nutritionist, and went back to University to study nutrition at Massey. In 2015 Julianne completed a post graduate diploma in nutrition science.

Julianne has been researching the connection between diet and health since 1997, and applying what she has learned to her clients with great success. She has a special interest in how diet controls appetite regulation via control of ‘hunger’ hormones. Using these diet principals she has helped hundreds of people lose weight with ease.

The effect of diet in reducing auto-immune disease is also a topic close to her heart, and in her post graduate work she researched diet studies and Rheumatoid arthritis (RA) and interviewed 10 people who had successfully used a paleo diet to reduce symptoms or go into remission. Julianne is an AIP-certified coach.

Julianne is currently doing her PhD research on the topic of dietary strategies for rheumatoid arthritis, which includes an intervention pilot study on the effect of the auto-immune protocol (AIP) diet on RA

Julianne’s current hobby is powerlifting. She represented New Zealand in Sweden in 2019 in the Masters 3, 52kg category, winning a bronze medal for bench

https://juliannetaylornutrition.com/

https://podcast.mikkiwilliden.com/96

https://www.youtube.com/watch?v=doLeFDn_Tr0&ab_channel=ArthritisNZ

https://pubmed.ncbi.nlm.nih.gov/40181632/

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Mini Mikkipedia - Wegovy: A Perspective for Real Life

Mikki Williden — Mon, 21 Jul 2025 05:00:00 +1200

In this Mini Mikkipedia Monday, I break down what you actually need to know about Wegovy (semaglutide), now available in New Zealand. There’s a lot of noise around this weight loss medication—from the science to the stigma—and in this episode, I aim to cut through it with facts and context. I cover how GLP-1 agonists work, what makes them effective, and why they’re not just another “quick fix.” From appetite suppression and craving control to weight maintenance and muscle loss concerns, I offer a balanced look at the pros, cons, and common misconceptions. Plus, I share my take on why we need less judgment and more empathy when it comes to using tools like these in our broken food environment.

Highlights:

The difference between Wegovy and Ozempic: use case and dosing
How GLP-1 receptor agonists impact appetite, cravings, and metabolic health
The role of semaglutide in long-term weight loss and potential downsides
Why muscle loss isn’t a direct effect of the drug—and how to prevent it
The wider implications for public health and why lifestyle vs. medication is a false dichotomy

Darren Ellis Talks Strength Training, Fat Loss & Fitness Fads: What Actually Works?

Mikki Williden — Wed, 16 Jul 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to long-time strength and conditioning coach Darren Ellis, founder of Ellis Performance.

Darren brings decades of hands-on coaching experience and a no-nonsense approach to training, fat loss, and long-term health. We dive into some of the most commonly misunderstood elements of fat loss — from training style and frequency to mindset and habits — and why the basics still matter more than the latest trends.

We also talk about the rise of “entertainment fitness” (including HYROX — which, full disclosure, I love… and Darren decidedly does not). It makes for a great discussion on what truly moves the needle when your goal is body composition change — and why chasing novelty might be the very thing holding you back.

If you’ve ever felt confused about cardio vs strength, fasted vs fed training, or why fat loss feels harder in your 40s, this episode is full of practical, experience-based insights you’ll want to revisit again and again.

Darren is the S and C expert on Mondays Matter, which kicks off Monday 28 July - registrations for this kick off Monday 21 July to the public!

Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.

Darren can be found at: https://www.darrenellis.coach/

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Mini Mikkipedia - Wine O’Clock?

Mikki Williden — Mon, 14 Jul 2025 05:00:00 +1200

n this candid and thoughtful solo episode, Mikki reflects on her evolving relationship with alcohol—how her habits have changed over time, what triggered her to reassess, and why it's less about abstinence and more about intentionality. She shares personal anecdotes, insights into the physiological and psychological effects of alcohol, and practical strategies for those wanting to drink more mindfully. Whether you're considering cutting back or just curious about the impact of alcohol on health, mood, and metabolism, this episode offers relatable, non-judgmental guidance and reflection.

Brutal Truths About Fat Loss with Aram Grigorian

Mikki Williden — Wed, 09 Jul 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Aram Grigorian, the straight-talking coach behind 4 Weeks 2 the Beach, whose refreshingly honest approach cuts through the noise of modern fitness culture. Aram has built a loyal following by calling out quick fixes, influencer myths, and the glorification of self-neglect — and replacing them with evidence-based, practical strategies that actually help people change.

In this episode, Aram and Mikki dive deep into the realities of sustainable fat loss, the emotional rollercoaster of dieting, and why the basics — sleep, food quality, and consistency — are often overlooked. They also tackle the trap of chasing aesthetics over health, the truth about fasting, and why regaining a bit of weight after a diet doesn’t mean you’ve failed. If you're tired of magic pills and motivational fluff, this conversation is the antidote.

Aram Grigorian is a nutrition and mindset coach and the founder of 4 Weeks 2 the Beach, a coaching platform built on cutting through wellness industry hype with honesty, clarity, and science. With certifications from Precision Nutrition and the Nutrition Coaching Institute, Aram blends a no-nonsense approach with deep empathy for the real-world challenges people face.

After leaving a career in finance, he found his purpose in helping others build sustainable habits around food, training, and recovery — without relying on detoxes, macros "fairy dust," or influencer fads. Known for his candid takes on diet culture, the psychology of fat loss, and the importance of behaviour change, Aram is redefining what it means to pursue health in a world full of distraction.

https://www.4weeks2thebeach.com/

Podcast https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851

IG : https://www.instagram.com/4weeks2thebeach/ and https://www.instagram.com/real.coaches.summit/

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Mini Mikkipedia - How to Handle Unhelpful Food Comments With Confidence

Mikki Williden — Mon, 07 Jul 2025 05:00:00 +1200

Mikki dives into a common but often uncomfortable experience: unsolicited comments about your food choices. Whether it's a passive-aggressive remark, a guilt-laden plea to “just eat it,” or an offhanded judgment disguised as a joke, food commentary can derail your confidence and progress. Mikki breaks down why people make these comments—spoiler: it’s usually about them, not you—and gives you practical tools to respond in the moment. From boundary-setting one-liners to mindset shifts that build resilience, this is a must-listen for anyone trying to stay aligned with their goals in social settings. If you’ve ever felt judged, awkward, or second-guessed a choice because of someone else’s comment, this episode will leave you feeling empowered.

Highlights:

Why food comments are more about the other person than you
The difference between restriction and cognitive restraint
How to respond with confidence and without apology
The power of planning and mantras in navigating social food pressure
Building identity and long-term transformation through small decisions

Iron, Hormones & Performance: What Every Woman Needs to Know with Clare Badenhorst

Mikki Williden — Wed, 02 Jul 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Dr Claire Badenhorst — researcher, associate professor and athlete — about the often-overlooked intersection of iron status, performance, and menstrual health in women. Claire’s research dives deep into why iron deficiency is so prevalent among active women, and how factors like menstrual cycle phase, hormonal fluctuations, and even menstrual fluid loss can all influence iron markers.

In this conversation, Claire breaks down complex concepts like luteal phase defect and hepcidin regulation in a way that’s incredibly accessible — and relevant — for anyone who trains hard or supports female athletes. She also shares insights from her recent studies, including novel approaches to defining heavy menstrual bleeding and exploring whether menstrual fluid could be used as a tool to assess broader health markers. If you’ve ever felt fatigued, foggy, or flat in training and wondered if iron could be the missing piece — this one is a must-listen.

Dr Claire Badenhorst is an associate professor in exercise physiology at Massey University and a leading researcher in female athlete health, with a particular focus on iron metabolism, menstrual health, and performance. With a background as both an endurance athlete and academic, Claire brings a unique perspective to her work — combining scientific rigour with real-world athletic insight.

Her recent research explores the impact of menstrual cycle status on iron markers, the role of hepcidin in active women, and novel approaches to assessing menstrual fluid loss and defining heavy menstrual bleeding. Claire is passionate about improving the health, performance, and clinical care of active women by advancing the conversation around hormones, iron, and recovery.

https://www.instagram.com/claire_bades/?hl=en

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Mini Mikkipedia - Fasted vs Fed Training: What the Research Really Says

Mikki Williden — Mon, 30 Jun 2025 05:00:00 +1200

In this episode of Mini Mikkipedia, Mikki dives into the ongoing debate: should you train fasted or fed? With new research in hand—including a recent 12-week resistance training study and insights from Abby Smith Ryan's lab—Mikki breaks down what science actually says about strength, fat loss, and muscle gains depending on your pre-training nutrition. She also explores the real-world implications for early morning exercisers, especially those juggling tight schedules and body composition goals. Most importantly, Mikki highlights how mindset and context matter more than rigid rules. Whether you're a "train and go" type or someone who fuels before fitness, this episode will help you make informed, flexible choices that suit your goals—and your biology.

💡 Highlights:

What the latest research says about fasted vs. fed resistance training
Why the context of your day matters more than the clock
Common pitfalls of fasted morning workouts (and how to avoid them)
The importance of fuelling for energy availability and recovery
How to evaluate if your current strategy is working for you

The Dietitian’s Dilemma: Fuel, Freedom, and Metabolic Truths with Michelle Hurn

Mikki Williden — Wed, 25 Jun 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Michelle Hurn — clinical dietitian, endurance athlete, and author of The Dietitian's Dilemma. In their conversation, Michelle shares how her lived experience with severe anorexia and disordered eating led her to question the very nutrition guidelines she was trained to promote. From confronting the failures of conventional dietetics to advocating for a low-carb, animal-based approach to health and performance, Michelle's story is one of true transformation. She opens up about the pivotal moments that reshaped her life, why she walked away from the system, and how she now helps others find food freedom and real recovery — especially those who’ve done everything “right” and are still unwell. With a background in both clinical nutrition and elite-level running, Michelle offers a rare and refreshing take on fuelling the body, reclaiming health, and redefining what healing truly looks like.

Michelle Hurn, RD, LD is a registered and licensed dietitian, author, and endurance athlete who has become a leading voice in challenging conventional nutrition guidelines. After battling a severe eating disorder and experiencing firsthand the failures of the system she was trained in, Michelle began questioning mainstream dietary advice — particularly its emphasis on low-fat, high-carbohydrate diets. Her personal recovery and professional observations led her to explore low-carbohydrate, animal-based nutrition as a therapeutic tool for both physical and mental health.

Michelle is the author of The Dietitian’s Dilemma, a powerful memoir-manifesto that blends science, personal experience, and patient stories to advocate for a radical shift in how we approach health through food. She has since dedicated her career to helping others find real recovery and vitality through nutrient-dense, bioavailable foods — particularly those who've struggled with chronic illness, disordered eating, or metabolic dysfunction. Michelle is also an accomplished ultrarunner and a passionate speaker on nutrition, mental health, and the future of dietetics.

https://www.instagram.com/runeatmeatrepeat/?hl=en

https://www.thedietitiansdilemma.net/

https://www.americandiabetessociety.org/leadership

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Mini Mikkipedia -Why an “Ideal Body Weight” Doesn’t Exist

Mikki Williden — Mon, 23 Jun 2025 05:00:00 +1200

Mikki takes a deep dive into the myth of the "ideal body weight" and why it’s not as simple—or helpful—as a single number on the scale. She unpacks the origins of the concept, tracing it back to life insurance tables and BMI metrics designed for populations, not individuals. Mikki explains why these outdated markers fall short and offers evidence-based alternatives that better reflect health: body fat percentage, appendicular lean mass index (ALMI), and waist-to-height ratio. She also discusses why context—like genetics, lifestyle, and functionality—matters far more than any textbook range. Whether you're on a fat loss journey or simply trying to feel better in your skin, this episode is a must-listen for redefining your health goals with clarity and compassion.

Sarah Hancock: Your Mouth Is a Mirror: Oral Health and Metabolic Clues

Mikki Williden — Wed, 18 Jun 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Dr Sarah Hancock, a public health researcher whose work sits at the powerful intersection of oral health and metabolic disease. In this conversation, Sarah unpacks the often-overlooked links between what’s happening in our mouths and what’s unfolding systemically in the body.They explore how gum disease and blood sugar dysregulation are deeply intertwined, why your dentist might be the first person to flag insulin resistance, and how the microbiome of the mouth plays a much bigger role in chronic disease than we’ve given it credit for.

Sarah also challenges conventional public health approaches which you’ll find super interesting.

This is an eye-opening episode for anyone interested in prevention, systems thinking, and redefining the silos of health.

https://drsarahhancock.com/

Dr Sarah Hancock is a public health researcher. She has a PhD in public health: her research interests focused on the role of nutrition in oral health and general health, and how to design nutrition interventions to improve population health.

Sarah is an advocate for dietary lifestyles incorporating a whole food eating pattern that minimises the intake of highly refined, ultra-processed foods for the prevention of chronic diet-related disease. She currently works as an analyst at the School of Public Health at the University of Adelaide in South Australia.

https://pubmed.ncbi.nlm.nih.gov/34959913/

https://pubmed.ncbi.nlm.nih.gov/36296949/

https://pubmed.ncbi.nlm.nih.gov/30318791/

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Mini Mikkipedia - Does Sucralose Hijack Your Brain?

Mikki Williden — Mon, 16 Jun 2025 05:00:00 +1200

Mikki dives into the complex and controversial topic of sucralose—one of the most common non-nutritive sweeteners—and whether it interferes with hunger and satiety signalling in the brain. Prompted by a new study published in Nature, Mikki explores how sucralose might increase activity in brain regions associated with hunger and reward, particularly in women and individuals with obesity or insulin resistance. She unpacks the mechanisms at play, discusses the relevance of acute vs long-term data, and weighs these findings against the broader scientific literature on artificial sweeteners. If you've ever wondered whether your sweet tooth could be tricking your brain, this episode is for you.

Highlights:

New brain imaging study shows sucralose increases hypothalamic activity linked to hunger
Differences in appetite response between individuals with healthy weight vs. obesity
Potential long-term impacts of sucralose on gut health and insulin sensitivity
Why context, diet quality, and individual response matter more than blanket rules
How to decide if sucralose supports or hinders your own health goals

https://www.nature.com/articles/s42255-025-01227-8
https://pmc.ncbi.nlm.nih.gov/articles/PMC7817779/#s4
https://pubmed.ncbi.nlm.nih.gov/39015535/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7155288/

Tara Ellis on Running, Resilience, and the Road to Six Stars

Mikki Williden — Wed, 11 Jun 2025 05:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Tara Ellis, one half of the powerhouse duo behind Team Ellis Running. Alongside her husband Tim, Tara has run marathons all over the globe, chasing not only finish lines but experiences, connection, and the elusive 6 Star Abbott World Marathon Majors medal. What started as a personal passion has evolved into a lifestyle, a community, and a platform for inspiration.

In this conversation, Tara shares how running became a shared purpose, the highs and lows of marathon life, and what it means to stay motivated through travel, training blocks, and the occasional curveball. She opens up about her struggles with GI issues in hot races, how she overcame them with the help of Curranz, and the mission behind their podcast The Flying RuNR. Whether you're a seasoned marathoner or still wondering if you could go the distance, Tara’s journey proves it’s never too late to start running toward something big.

Tara Ellis is a passionate marathoner, storyteller, and co-founder of Team Ellis Running. Alongside her husband Tim, she has completed marathons across the globe, earning the prestigious Six Star Abbott World Marathon Majors medal and inspiring a global community of runners along the way. Tara is also one of the four hosts of The Flying RuNR podcast, where she and her fellow Six Star finishers—Tim, Tony, and Lucia—share stories from the road, race recaps, and the friendships forged through the sport.

Known for her warmth, grit, and ability to make even the toughest training blocks sound like an adventure, Tara brings a relatable and uplifting voice to the running world. Whether she’s chasing finish lines or helping others take their first steps, Tara’s mission is clear: to connect, inspire, and prove that running is for everyone—no matter where you start.

https://flyingrunr.com/

https://www.instagram.com/team_ellis_running/

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Mini Mikkipedia - Why Maintenance Feels Harder Than Fat Loss

Mikki Williden — Mon, 09 Jun 2025 05:00:00 +1200

Mikki dives deep into the often-overlooked challenge of weight maintenance. While fat loss gets all the glory, maintenance can feel like a grind—no more scale victories, compliments, or clear finish lines. Drawing on Seth Godin’s concept of The Dip, Mikki explains why maintaining your results is not the easy street people expect but rather the phase where the real work begins. She unpacks six key reasons maintenance feels harder than dieting and offers practical strategies to shift your mindset, build resilience, and find satisfaction in staying the course. This is a must-listen for anyone who’s reached their goal and now wonders, “What’s next?”

Episode Highlights:

Why the absence of visible results makes maintenance feel harder than fat loss
Seth Godin’s The Dip and how it relates to body composition goals
Six psychological and physiological challenges during the maintenance phase
How to set new goals and metrics to stay motivated
Practical tips to maintain progress without burnout or rigidity

Brandon's back! The Truth About Exercise and Energy Burn

Mikki Williden — Wed, 04 Jun 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into one of the most debated models in metabolism research: the constrained energy model proposed by Dr. Herman Pontzer.

Together, they unpack the nuances of Pontzer’s hypothesis, challenge some of the prevailing interpretations, and explore how it compares to the traditional additive model of metabolism — where exercise is believed to directly increase total daily energy expenditure (TDEE). Brandon offers his take on how constrained energy expenditure has been misrepresented to suggest that exercise is ineffective for weight loss, and he brings both data and coaching insights to the conversation.

They also explore the concept of metabolic adaptation, sustainable metabolic scope, and what the research really says about the relationship between physical activity and body composition over time. This conversation is essential listening for anyone navigating the complexities of energy balance, fat loss, and exercise science.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/lyle-mcdonald-challenging-the-constrained-energy/id1619611966?i=1000709417044

Brandon has spent over 12 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226

https://podcast.mikkiwilliden.com/300

Relevant podcasts

https://podcast.mikkiwilliden.com/284/transcript

https://podcast.mikkiwilliden.com/138

https://podcast.mikkiwilliden.com/51

Contact Mikki:
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Mini Mikkipedia - Mastering Cognitive Restraint: The Skill That Transforms Your Diet

Mikki Williden — Mon, 02 Jun 2025 07:00:00 +1200

In this Mini Mikkipedia Monday, I’m diving into the concept of cognitive restraint — the intentional, often skill-based ability to say “no thanks” to food when it doesn’t align with your goals. This isn’t about deprivation or dieting harder, but about building an empowering skill that helps you align your actions with your intentions. I share how cognitive restraint is developed over time (it’s not just something you’re born with), reflect on my own experience with overeating, and offer a practical roadmap of mindset shifts and tools to make restraint feel easier and more automatic. Whether you’re on a fat loss journey or just trying to regain control over your eating habits, this episode offers strategies you can start using today.

Highlights:

Why cognitive restraint is a skill, not willpower
The reframe that changes “restriction” into “empowerment”
Practical strategies to build restraint (meal planning, mindfulness, visualisation)
How your environment and daily habits impact your ability to follow through
The power of identity and self-talk in long-term dietary success

Can You Really Target Fat Loss? Busting the Spot Reduction Myth - with Brandon DaCruz

Mikki Williden — Wed, 28 May 2025 05:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into spot reduction

Yes, we often put this in the 80s model of fitness myths, however Brandon sheds light on to how we can effectively train using scientifically backed techniques to support our physique goals, and not involve a thigh master.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226

https://podcast.mikkiwilliden.com/300

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Mini Mikkipedia- Holiday Nutrition Hacks: Stay on Track Without Stress

Mikki Williden — Mon, 26 May 2025 07:00:00 +1200

Mikki shares her top strategies to stay mindful and maintain your progress while travelling—without sacrificing fun or flavour. Drawing on her own recent trips, she explores how simple tweaks to your routine can make holidays more enjoyable and less stressful, especially for those focused on fat loss or weight maintenance. From eating fewer but more satisfying meals to booking in your post-holiday reboot before you even leave, Mikki covers 16 practical tips that help you feel empowered, not restricted. Whether you're heading off on a beach escape, a hiking adventure, or a family cruise, these strategies will help you return feeling refreshed—not regretful.

The Power of Functional Testing with Tina Haupert

Mikki Williden — Wed, 21 May 2025 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Tina Haupert, functional diagnostic nutrition practitioner, health coach, and founder of Carrots 'N' Cake. What started as a personal blog chronicling her journey to balance healthy living with real life has grown into a platform and business that helps thousands of women optimise their health—especially those navigating the tricky terrain of hormones, metabolism, and midlife changes.

In this conversation, Tina opens up about her own health challenges, what led her to dig deeper into functional testing and root-cause approaches, and how she helps women shift from chronic dieting to sustainable strength, energy, and confidence. We talk about nutrition myths, blood sugar balance, mindset reframes, and the power of data-driven coaching that doesn’t forget the human behind the numbers.

Tina Haupert is a Functional Diagnostic Nutrition Practitioner (FDN-P), Certified Nutrition Coach, and the founder of Carrots 'N' Cake, a popular online platform and coaching business dedicated to helping women feel strong, balanced, and energised—especially through the hormonal transitions of perimenopause and beyond.

With over a decade of experience in the wellness space, Tina blends functional testing, evidence-based nutrition, and mindset coaching to help women move from chronic dieting and burnout to sustainable health and vitality. She’s passionate about making health approachable and personalised—meeting women where they are, and helping them understand their bodies better through data and compassion.

She’s also a mum, CrossFitter, and lover of real food—and believes that wellness should support your life, not control it.

Tina: https://programs.carrotsncake.com/about

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Mini Mikkipedia - Seasonal Affective Disorder (SAD) Season? Here’s Your Nutritional Survival Kit

Mikki Williden — Mon, 19 May 2025 07:00:00 +1200

In this Mini Mikkipedia episode, Mikki dives into practical, evidence-based strategies to support your mood and energy during the darker months. Seasonal Affective Disorder (SAD) is more common than you think—and it's not just about feeling a little “meh.” With shorter days and less sunlight disrupting our serotonin and melatonin balance, Mikki explains why we crave carbs, struggle with low mood, and experience poor sleep. She unpacks the nutritional tools that can make a real difference, from key supplements like creatine and vitamin D, to protein and gut health support. Whether you experience SAD or just feel off in winter, this episode is packed with doable, science-backed tips to help lift your mood and energy.

Topics Covered:

The brain chemistry behind SAD and winter carb cravings
How creatine, omega-3s, and vitamin D support mental health
Why protein and B vitamins matter for serotonin production
The gut-brain connection and its role in mood
Carb timing and antioxidant foods to improve winter wellbeing

Beyond Race Day: Marco Altini on Smarter Fueling

Mikki Williden — Wed, 14 May 2025 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Marco Altini—data scientist, athlete, and founder of HRV4Training—about his personal and professional exploration into periodised nutrition. Known for his evidence-based insights into heart rate variability and training readiness, Marco has recently turned the lens inward, experimenting with how varying his fuelling strategies around training intensity and adaptation goals can impact performance and recovery.

In this conversation, we dive into what led Marco to shift from a rigid, data-driven approach to one that embraces flexibility, intuition, and physiological feedback. We talk about the science behind carb periodisation, the mindset shifts required to break free from ‘high carb by default,’ and how this approach might offer not just better results—but a more sustainable relationship with training. Whether you’re a high-performing athlete or a time-poor weekend warrior, Marco shares insights that might just change the way you think about fuelling.

Marco holds a PhD in applied machine learning, a M.Sc. in computer science engineering, and a M.Sc. n human movement sciences and high-performance coaching.

He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.

Marco blends cutting-edge data analytics with practical insights for athletes and coaches. His work has been published in peer-reviewed journals, and he’s a frequent voice in the endurance and sports science communities.

Through his own training and experimentation, Marco explores the integration of physiological data—like HRV, resting heart rate, and glucose monitoring—with periodised nutrition and recovery strategies. His mission is to help others train smarter, recover better, and build a more sustainable, intuitive relationship with performance.

https://marcoaltini.substack.com/

https://www.hrv4training.com/

Previous Episode: https://podcast.mikkiwilliden.com/242

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Mini Mikkipedia - Mildly Elevated CRP? Here's What It Really Means

Mikki Williden — Mon, 12 May 2025 07:00:00 +1200

In this episode of Mikkipedia, Mikki explores a commonly overlooked health marker—C-Reactive Protein (CRP). While traditional lab ranges often label values under 5 mg/L as "normal," Mikki explains why even mild elevations (around 3–4 mg/L) can signal underlying low-grade inflammation. She breaks down what CRP actually reflects, the various root causes (from gut issues and food sensitivities to overtraining and hormonal shifts), and what practical steps you can take to investigate and lower it. If your blood work seems “fine” but you’re not feeling your best, this episode is for you.

Tune in to learn:

What CRP is and why “normal” might not be optimal
Common hidden triggers of low-grade inflammation
How to track and troubleshoot symptoms across lifestyle, diet, and hormones
The role of food sensitivities, histamine, overtraining, and gut health
Strategic testing, supplements, and self-experimentation tips

From Kona to HYROX: Dan Plews Evolves!

Mikki Williden — Wed, 07 May 2025 07:00:00 +1200

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This week on the podcast, Mikki speaks to Dr. Dan Plews — exercise physiologist, endurance coach, and world champion Ironman athlete — about his latest chapter: stepping into the world of HYROX.

Dan has long been recognised for his scientific, data-driven approach to endurance training and his advocacy for low-carb, fat-adapted fuelling. But his pivot into hybrid fitness has been both a personal and professional experiment — one that’s tested his identity as an athlete, reshaped his training, and sparked new questions around fuelling, function, and long-term health.

In this conversation, we unpack the mindset shift from long, steady-state Ironman prep to the explosive demands of HYROX. Dan shares what he’s carried over from his Ironman days, where he’s had to reinvent his approach, and how his fuelling strategy has evolved in a more glycolytically demanding sport. We also explore the launch of Endurox, his HYROX-specific training platform with Adam Storey, and his thoughts on where hybrid racing is headed. Whether you’re an endurance athlete curious about functional fitness or just intrigued by how world-class performers adapt and evolve — this one’s for you.

Dr. Dan Plews is a sport scientist, endurance coach, and elite athlete with over two decades of experience in exercise physiology and applied coaching. He holds a PhD in Heart Rate Variability and is a world leader in endurance training methodologies. Dan has coached athletes to multiple Ironman and Olympic-level performances, and in 2018, he made headlines by winning the Ironman World Championships in Kona (age group) with a course-record time of 8:24 — the fastest ever by an amateur.

He is the founder of Endure IQ, a science-based endurance education platform, and co-creator of Endurox, which brings a structured, physiology-driven approach to HYROX training. Known for his evidence-based focus on low-carbohydrate fuelling and fat adaptation, Dan’s current work spans high-performance coaching, applied research, and helping everyday athletes train smarter and age better.

https://www.endureiq.com/.

https://www.endurox.co/about

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Mini Mikkipedia - Is Low Stomach Acid Wrecking Your Digestion?

Mikki Williden — Mon, 05 May 2025 07:00:00 +1200

In this Mini Mikkipedia episode, Mikki dives deep into a surprisingly common but often misunderstood issue: low stomach acid (hypochlorhydria). If you’ve ever felt bloated, heavy, or fatigued after meals—or experienced reflux that persists despite using antacids—this might be the missing link in your digestive health. Mikki explains how stomach acid is foundational not just for breaking down food, but also for absorbing nutrients, protecting against pathogens, and even supporting mental clarity. She unpacks the causes of low acid, key symptoms to watch for, and evidence-based ways to naturally support healthy stomach acid levels. This is a must-listen for anyone dealing with persistent gut issues, fatigue, or nutrient deficiencies.

You’ll Learn:

Why reflux might actually be caused by low stomach acid
The key role stomach acid plays in digestion, immunity, and nutrient absorption
How to identify signs of hypochlorhydria (and what you can do about it)
Natural strategies to boost stomach acid—without meds
How stress, aging, and diet influence acid production

Beyond 'Women Are Not Small Men': Evolving Science with Dr. Stacy Sims

Mikki Williden — Wed, 30 Apr 2025 07:00:00 +1200

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This week on the podcast, Mikki speaks to Dr. Stacy Sims — internationally renowned exercise physiologist, nutrition scientist, and passionate advocate for women in sport.

Stacy has been instrumental in changing the narrative around female physiology in the training world, coining the now widely quoted phrase: “Women are not small men.” In this conversation, we go deeper into where that messaging holds firm — and where a more nuanced, individualised approach might be more appropriate. We discuss the tension between bold public messaging and personalised science, protein thresholds for muscle maintenance, and whether cycle tracking is really worth the hype.

Among other topics Stacy shares where her thinking has shifted the most in recent years, It's a refreshingly honest and evidence-informed conversation, with practical takeaways for women at every stage of life.

Dr. Stacy Sims, PhD, is a leading expert in sex differences in exercise physiology and nutrition, with a particular focus on optimising performance and health outcomes for women. With over 70 peer-reviewed publications, she has worked with elite athletes, military personnel, and recreational exercisers alike. Stacy earned her PhD in Environmental Exercise Physiology and Sports Nutrition from the University of Otago and held research positions at Stanford University and the University of Waikato.

She is the author of ROAR and Next Level, two groundbreaking books that translate complex science into practical advice for women navigating training, performance, and menopause. Through her research, public speaking, and courses, Stacy continues to challenge outdated practices in sports science by advocating for a more inclusive and evidence-based approach to female physiology.

https://www.drstacysims.com/

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Mini Mikkipedia - Feeling Puffy? The Truth About Water Retention, Inflammation, and Creatine

Mikki Williden — Mon, 28 Apr 2025 07:00:00 +1200

Puffy face? Puffy body? Puffy mood? 😩 In this episode, we get into why you feel swollen—especially after a big workout, a salty meal, or adding creatine to your supplement stack.

Let’s clear the confusion between water retention, swelling, and inflammation—and why they’re not the same thing. I’ll also answer:

Why your weight goes UP after a long hike
Whether creatine makes you “smooth” or “swole”
How to feel less puffy, faster
Why your cycle might be making it worse

This is one for anyone who's ever stared at the scale in confusion. You’re not broken—your body’s doing its job. 💪

Christine Houghton - Nutrigenomics Uncovered: How What You Eat Changes Your Cells

Mikki Williden — Wed, 23 Apr 2025 07:00:00 +1200

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This week on the podcast, Mikki speaks to Dr Christine Houghton — a trailblazer in the field of Nutritional Biochemistry and Nutrigenomics. Christine’s work sits at the intersection of clinical nutrition, molecular biology, and lifestyle medicine, and she’s perhaps best known for her groundbreaking research into sulforaphane — the broccoli-derived phytochemical with potent cellular protective effects. In this conversation, we dive into the concept of food as information, the role of nutrigenomics in personalised health care, and how phytochemicals like sulforaphane can upregulate our body's own defence systems. Christine brings decades of clinical, academic, and formulation experience to the table, and this is a must-listen for anyone wanting to understand the power of food beyond just calories and macros.

Dr Christine Houghton has enjoyed a fulfilling and varied career in Nutritional Medicine spanning more than 30 years. As a clinician, author, educator, and researcher, she is internationally recognised for her pioneering work in the clinical application of nutrigenomics — particularly the broccoli-derived phytochemical sulforaphane. Christine earned her PhD in Nutritional Biochemistry–Nutrigenomics from the University of Queensland, where she is also an Adjunct Lecturer in the School of Human Movement and Nutrition Science. She is the founding director of Cell-Logic, where she formulates evidence-based, nutrigenomically active supplements grounded in her research.

Dr Christine: https://cell-logic.com.au/our-executive-team/dr-christine-houghton/

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Mini Mikkipedia - How to Bounce Back After a Holiday Binge

Mikki Williden — Mon, 21 Apr 2025 07:00:00 +1200

In this episode, Mikki breaks down exactly what happens when you overeat — whether it’s Easter, a birthday, or just a big weekend — and why it's not the catastrophe it often feels like. She explains how your body processes a binge (hint: it’s mostly water, not fat), why you don’t need to panic, and how to reset both physically and mentally without falling into a shame spiral. Mikki shares practical steps to stabilise your blood sugar, mindset, and habits in the days after, helping you move forward with confidence and self-kindness. A must-listen if you’ve ever worried that you “ruined everything” after an indulgent day!

Highlights:

What actually happens physiologically when you overeat (it's not all fat gain!)
How guilt, not food, creates the real damage after a binge
Practical steps for bouncing back: protein meals, walking, hydration, mindset resets
Why emotional neutrality with food choices is critical for long-term success
How small "blips" fit into the bigger picture of your health journey

Can You Be Metabolically Healthy With High Cholesterol? with Dr Matt Budoff

Mikki Williden — Thu, 17 Apr 2025 17:18:22 +1200

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This week on the podcast, Mikki speaks to Dr. Matt Budoff – a world-renowned cardiologist and researcher who has spent decades at the forefront of cardiovascular imaging and prevention. Known for his pioneering work in coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA), Dr. Budoff has helped transform how we detect and assess heart disease risk.

In this conversation, we explore what first sparked his interest in cardiovascular imaging and how his views on lipids, plaque, and heart disease risk have evolved over time. We dig into his recent research on lifestyle interventions—particularly low-carbohydrate and ketogenic diets—and how they affect LDL cholesterol, atherosclerosis, and overall coronary health.

We also discuss the implications of his KETO study, which found no direct correlation between elevated LDL-C and plaque burden in lean, metabolically healthy individuals following a ketogenic diet.

Dr. Matthew J. Budoff is a distinguished cardiologist and professor of medicine at the David Geffen School of Medicine at UCLA. He holds the Endowed Chair of Preventive Cardiology at Harbor-UCLA Medical Center and serves as the Program Director and Director of Cardiac CT in the Division of Cardiology

Renowned for his pioneering work in non-invasive cardiovascular imaging, Dr. Budoff has significantly advanced the use of coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA) to detect and monitor coronary artery disease. His research focuses on early detection methods for cardiac disease, aiming to identify high-risk patients and implement preventive strategies

Dr. Budoff has authored or co-authored over 50 books and book chapters and more than 2,000 articles and abstracts. His contributions have been recognised with numerous awards, including the Gold Medal Award from the Society of Cardiovascular Computed Tomography and designation as a Master of the Society

Matt Budoff https://profiles.ucla.edu/matthew.budoff

LMHR https://www.jacc.org/doi/10.1016/j.jacadv.2024.101109

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Mini Mikkipedia - How Vegetarian Women Can Finally Lose Fat, Keep Muscle & Stay Full

Mikki Williden — Mon, 14 Apr 2025 07:00:00 +1200

In this Mini Mikkipedia episode, Mikki dives deep into the nuances of optimising a vegetarian diet for fat loss — a topic that’s often overlooked but hugely important for those wanting to maintain muscle mass, support metabolism, and get leaner without meat. She breaks down why plant-based diets can make fat loss more challenging and highlights the key “metabolic nutrients” that are often lacking. From creatine and carnitine to taurine, zinc, and omega-3s, Mikki outlines what to focus on, how to supplement smartly, and how to preserve muscle mass while leaning out. If you're plant-based and struggling to shift body fat despite “doing everything right,” this episode is a must-listen.

🎯 Topics Covered:

Why vegetarian diets often fall short for fat loss
The importance of muscle in metabolic health
Key nutrients missing from most plant-based diets
Supplement strategies for creatine, carnitine, taurine, and more
The real story behind protein quality and plant-based sources

Ketones, Craft Beers, and Calling Out Nutrition Nonsense - with Cliff Harvey

Mikki Williden — Wed, 09 Apr 2025 07:00:00 +1200

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This week on the podcast Mikki speaks to Dr Cliff Harvey, fan favourite, to talk about the ketogenic diet, diet trends, energy expenditure and calories and just… a whole lot related to this. As always, not to be missed.

You can find Cliff over at https://cliffharvey.com/

Holistic Performance Institute: https://www.holisticperformance.institute/

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Mini Mikkipedia - High Ferritin: Burnt Out or Ironed Up?

Mikki Williden — Mon, 07 Apr 2025 07:00:00 +1200

Think high ferritin just means you're iron-loaded? Not so fast. In this episode, I unpack what elevated ferritin really means, how to tell if it's iron overload or inflammation, and what steps to take next.

We cover:

What ferritin is (and isn’t)
The difference between iron overload and inflammation
Key lab markers to look at beyond ferritin
Lifestyle, dietary, and supplement strategies to bring levels down safely

Whether you're dealing with fatigue, metabolic issues, or puzzling lab results—this one’s for you.

Why You Shouldn’t Trust the Dietary Guidelines – Nina Teicholz Reveals the Truth

Mikki Williden — Wed, 02 Apr 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to Nina Teicholz, Ph.D.—science journalist, bestselling author of The Big Fat Surprise, and Executive Director of The Nutrition Coalition.

In this conversation, Nina sheds light on one of the most under-acknowledged crises in public health: the fragile scientific foundation of the U.S. Dietary Guidelines. In essence, nutrition science continues to shape national policy despite being built on weak, inconsistent, and sometimes fundamentally flawed evidence.

They discuss a recent paper published in the American Journal of Clinical Nutrition, which found the systematic reviews used to support the guidelines to be of “critically low quality”. Nina breaks down why this matters, how key types of research have been excluded, and why the process lacks transparency and rigour. They explore how industry influence, institutional bias, and intellectual legacy all contribute to a status quo that continues to recommend reductions in red meat and saturated fat—despite the absence of robust evidence to support these claims.

Nina also explains how these guidelines, which legally shape everything from school lunches to military rations, may be doing more harm than good when it comes to public health—particularly in the face of rising rates of obesity, diabetes, and heart disease.

If you’ve ever wondered why nutrition policy seems out of sync with both emerging science and common sense—or what it would take to fix it—this is an episode not to miss.

Nina Teicholz Ph.D. is a science journalist and author of the New York Times bestseller, The Big Fat Surprise. She’s been a pioneer in challenging the conventional wisdom on saturated fats, vegetable (seed) oils, the health halo around the Mediterranean diet, and the reliability of the U.S. national dietary guidelines. Her work has been favorably reviewed by top medical journals, including the Lancet, and her own writing has been published in academic journals such as the BMJ, Nutrients and a journal of the National Academy of Sciences as well as media outlets such as the New York Times, Wall Street Journal, the Atlantic and Economist. Teicholz has also appeared on most major TV networks and many podcasts, from NPR to Joe Rogan. She is a graduate of Stanford and Oxford Universities, and in 2024, she received a Ph.D. in nutrition focused on evidence-based nutrition policy. For years, she ran a non-profit called the Nutrition Coalition aimed at updating the US dietary guidelines with the current science. Her work can now be found in a column on Substack called “Unsettled Science.”

Teicholz has no commercial ties and has never received support from any industry for her work.

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Mini Mikkipedia - Is a low ferritin level always a health risk?

Mikki Williden — Mon, 31 Mar 2025 07:00:00 +1300

The Carb Debate: Endurance Fueling with Dr. Prins

Mikki Williden — Wed, 26 Mar 2025 07:00:00 +1300

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This week on tht podcast Mikki speaks to returning guest Dr Philip Prins on his latest study investigating the role of carbohydrate in endurance performance. They discuss the study, Mikki’s own experience in her recent stage run event and also what this means for endurance athletes out there.

Dr Prins can be found here: https://www.gcc.edu/Home/Academics/Faculty-Directory/Faculty-Detail/philip-prins

Dr Prins Researchgate: https://www.researchgate.net/profile/Philip-Prins

Study https://pubmed.ncbi.nlm.nih.gov/39786965/

Previous podcast https://podcast.mikkiwilliden.com/190

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Mini Mikkipedia - Weight Loss Motivates Exercises, Exercise Motivates Weight Loss

Mikki Williden — Mon, 24 Mar 2025 07:00:00 +1300

Omega-3s Unpacked with Greg Peoples

Mikki Williden — Wed, 19 Mar 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to omega-3 expert Greg Peoples to unpack the science behind these essential fats and their impact on health and performance. They discuss the differences between DHA, EPA, and pro-resolving mediators (SPMs), the best dietary sources—including the surprising mention of tuna—and what an optimal Omega-3 Index looks like. Greg also explains whether we can reach ideal levels through diet alone, or if supplementation is necessary.

They dive into omega-3s for athletes, covering their role in endurance performance, recovery, and even potential protection against atrial fibrillation in older endurance athletes. Greg breaks down their effects on muscle soreness, strength, and neuroprotection in contact sports, as well as the emerging link between omega-3s and sleep quality. Finally, they tackle supplement quality—how to choose a trustworthy brand in the wake of past industry scandals. A must-listen for anyone looking to optimise their omega-3 intake!

Associate Professor Gregory Peoples is a distinguished cardiorespiratory physiologist with over two decades of experience in researching and communicating the physiological roles of omega-3 fatty acids, particularly EPA and DHA, in optimising heart, muscle, and brain performance and recovery.

Based at the University of Wollongong, A/Prof Peoples has contributed significantly to understanding how dietary long-chain omega-3 polyunsaturated fatty acids, especially DHA, influence skeletal muscle physiology and function. He leads Ω3 Performance Physiology, a company dedicated to exploring the benefits of omega-3s in athletic performance and recovery.

Throughout his career, A/Prof Peoples has authored numerous high-impact papers on omega-3s,

and his research has been instrumental in translating bench-top science into practical applications for both the general population and specialised groups, including elite athletes and military personnel. His work continues to influence dietary recommendations and therapeutic interventions aimed at enhancing physiological function and overall health.

Greg: https://scholars.uow.edu.au/greg-peoples

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Mini Mikkipedia - Vitamin D and Fat Metabolism

Mikki Williden — Mon, 17 Mar 2025 07:00:00 +1300

The Truth About Vaping: Science, Safety & Public Health with Dr. Paul Reynolds

Mikki Williden — Wed, 12 Mar 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to Dr Paul Reynolds about the effects of vaping on health, particularly its impact on inflammation, cancer risk, and pregnancy outcomes. Dr Reynolds, whose background is in lung development and disease, has been investigating how e-cigarettes influence inflammatory pathways, glycation, and long-term health risks.

In this conversation, they discuss why breathing is more than just taking in oxygen and how air quality plays a critical role in overall health. Dr Reynolds explains glycation—how it damages the body—and how inflammation, often seen as a necessary defence mechanism, can sometimes do more harm than good.

Mikki and Dr Reynolds delve into the chemicals found in e-cigarettes, comparing their inflammatory effects to traditional cigarettes. They explore whether vaping genuinely helps smokers quit or if it fosters new dependencies, as well as the risks of secondhand exposure and how vaping should be approached from a public health perspective.

Dr Reynolds shares findings from his research on vaping during pregnancy, including its effects on foetal and placental weight, and the potential implications for conditions like intrauterine growth restriction (IUGR) and preeclampsia. They also discuss how e-cigarette flavours—such as Red Hot and Green Apple—can influence cancer cell invasion and inflammation, raising questions about whether some flavouring compounds should be restricted.

With vaping still largely unregulated in many areas, Dr Reynolds offers insights into where research should focus next, what policymakers need to consider, and whether vaping should be treated with the same caution as smoking.

This is a must-listen for anyone interested in the science behind vaping and its potential long-term health consequences. Enjoy the conversation!

Dr Paul Reynolds is a professor in the Department of Cell Biology and Physiology at Brigham Young University, with a research focus on lung development, pulmonary disease, and the effects of environmental exposures such as tobacco and vaping aerosols on respiratory health. He holds a PhD in Developmental and Molecular Biology from the University of Cincinnati and has conducted extensive research on pulmonary injury, oxidative stress, and inflammatory pathways. His work examines how vaping impacts lung function, foetal development, and cancer progression, with recent studies exploring the role of e-cigarette flavours and nicotine in inflammation and disease risk. Dr Reynolds has received multiple awards for his research and teaching, including the Parker B. Francis Fellowship in Pulmonary Research, and is an active member of organisations such as the American Physiological Society and the American Thoracic Society.

Dr Paul https://cell.byu.edu/directory/paul-reynolds

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Mini Mikkipedia - Strategies to Beat Weight Loss Resistance

Mikki Williden — Mon, 10 Mar 2025 07:00:00 +1300

Burnout, Stress & Resilience: Kent Johns on Thriving in a High-Pressure World

Mikki Williden — Wed, 05 Mar 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to Kent Johns—former broadcaster turned health coach—about a topic that’s becoming increasingly relevant in today’s high-pressure world: burnout. Having worked extensively with executives and professionals, Kent has seen firsthand the common patterns that lead high-achievers to the brink of exhaustion.

In this conversation, Kent shares his insights into distinguishing between ‘good stress’—the kind that fuels performance—and ‘bad stress,’ which leads to breakdown. He explains how burnout isn’t just a mental issue but has profound physiological consequences, and how recognising the early warning signs can be key to prevention.

They discuss the role of lifestyle factors—like nutrition, sleep, and movement—in building resilience, and the specific interventions Kent finds most effective for those struggling to balance their health with demanding careers. He also explores the mindset traps that executives often fall into, such as the pressure to be ‘always on,’ and how he coaches clients to shift their perspective.

This is a thought-provoking and highly practical conversation for anyone looking to take charge of their health in a high-performance world. Enjoy!

Kent is a certified Health and Mental Wellbeing Coach and Nutritional Counsellor. He established Kent Johns Health to assist businesses to help their employees better look after themselves and thrive in life. He is an experienced public speaker and former award-winning sports broadcaster, and the host of “Take It From Us”, a radio programme and podcast that deals with mental wellbeing and addiction issues. He is also a regular health contributor on New Zealand’s largest radio station, Newstalk ZB, and is a proud ambassador for Men’s Health Week.

Kent lives with his partner Laura in Auckland, NZ, with their two young children. As well as a passion for sport, he plays tennis and walks to stay fit, loves to cook, and his local beach is his special place.

Kent https://kentjohnshealth.co.nz/about/

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Mini Mikkipedia - Southern Lakes Ultra Recap

Mikki Williden — Mon, 03 Mar 2025 07:00:00 +1300

https://southernlakesultra.com/

https://thatsit.nz/

Mastering Sleep - Dr. Alex Bartle

Mikki Williden — Wed, 26 Feb 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to Dr. Alex Bartle all about sleep. Dr. Bartle, a leading sleep specialist, shares insights into the key habits that make the biggest difference in sleep quality, the science behind sleep stages, and the common misconceptions that keep people from getting the rest they need. They also discuss the impact of modern lifestyles, caffeine, alcohol, and wearable sleep trackers, as well as strategies for managing shift work and jet lag. Plus, Dr. Bartle breaks down the connection between sleep, metabolic health, and mental well-being—and shares his own go-to tips for better sleep. Whether you're struggling with insomnia or just looking to optimise your rest, this episode is packed with practical advice. Enjoy!

Dr. Alex Bartle is a distinguished sleep specialist and the founder of the Sleep Well Clinic in New Zealand. He began his medical career as a General Practitioner in Christchurch in 1978. Driven by a passion for sleep medicine, Dr. Bartle earned a Master's degree in Sleep Medicine from Sydney University and established the Sleep Well Clinic in March 2000. Under his leadership, the clinic has expanded nationwide, offering comprehensive assessment and treatment services for various sleep disorders, including snoring, sleep apnoea, and insomnia. Dr. Bartle is a member of the Australasian Sleep Association and has been an invited speaker at international conferences, sharing his expertise on sleep health and its impact on overall well-being.

In addition to his clinical work, Dr. Bartle frequently shares his expertise through various media platforms. He has appeared on radio programmes such as "The Health Hub," discussing topics like improving sleep habits and addressing sleep disruptions during seasonal changes.

Dr Alex Bartle Linked In https://nz.linkedin.com/in/dr-alex-bartle-10346925

Sleep Well clinic https://www.cpap.co.nz/

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Mini Mikkipedia- Metabolic Mastery - Melatonin, The Unsung Metabolic Hormone

Mikki Williden — Mon, 24 Feb 2025 07:00:00 +1300

Rethinking Metabolism: Energy Burn, Weight Loss & Personalised Nutrition with Dr. James Dorling

Mikki Williden — Wed, 19 Feb 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks to Dr. James Dorling, a researcher whose work challenges many of the traditional assumptions around energy expenditure, weight loss, and personalised nutrition.

Dr. Dorling’s research spans multiple large-scale studies, including the E-MECHANIC trial, which revealed that traditional metabolic equations often overestimate energy burn—particularly in certain populations. His work also highlights differences in how men and women, and people of different ethnicities, respond to exercise in terms of energy expenditure, raising important questions about the accuracy of fitness trackers and calorie calculations.

In this conversation, Mikki and James explore why some people seem to hit a weight-loss plateau despite regular exercise, how compensatory mechanisms might be working against fat loss goals, and what practical strategies can help break through these barriers. They also dive into findings from the CALERIE™ study, where unexpected predictors of weight loss—like sexual satisfaction—emerged, and discuss the potential for machine learning to improve personalised weight-loss strategies.

Beyond metabolism, they tackle the hype around DNA-based nutrition plans and the reality of individual variability in weight loss outcomes.

Dr. James Dorling is a lecturer in Human Nutrition at the University of Glasgow, with a research focus on the impact of nutrition and physical activity interventions on obesity, metabolic health, and aging biomarkers. His work explores appetite regulation, eating behaviours, and how these factors change in response to lifestyle interventions.

Dr. Dorling completed his undergraduate degree in Sport and Exercise Science at the University of Bath before earning his PhD from Loughborough University, where he investigated the effects of acute exercise and obesity-related genetic factors on appetite and appetite-related hormones. He then continued his research as a postdoctoral fellow at the Pennington Biomedical Research Center, studying the influence of calorie restriction and exercise on weight regulation, aging, and metabolic adaptations.

Dr. Dorling's work has been featured in leading scientific publications and podcasts, where he discusses the intersection of metabolism, exercise, and behaviour change. His research challenges conventional wisdom around weight loss and aims to refine personalised strategies for improving health outcomes.

For more on his work, visit his profile at the University of Glasgow: https://www.gla.ac.uk/schools/medicine/staff/jamesdorling/

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Mini Mikkipedia - Metabolic Mastery: Why Reducing Visceral Fat is Important

Mikki Williden — Mon, 17 Feb 2025 07:00:00 +1300

Fuelling Athletes: Context is Everything with Dr. Tony Boutagy

Mikki Williden — Wed, 12 Feb 2025 07:00:00 +1300

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This week on the podcast Mikki speaks to returning guest Dr Tony Botaugy, for a robust discussion around fuelling for different athletes and different contexts. They also discuss low energy availability and the prevalence of relative energy deficiency in sport. Mikki and Tony don’t always agree, but they do agree that context is everything when making recommendations.

Tony is a strength coach and an exercise physiologist based in Sydney, Australia. His undergraduate degree was in Human Movement (ACU) and he holds a PhD in Exercise and Sports Science from Charles Darwin University in far north Australia.

In his coaching career that has spanned closed to 30 years, he has written over 70,000 training programs, across a wide range of populations, including the general public, athletes, Olympians (2004, 2008, 2012, 2016), special populations and those needing rehabilitation from injuries.

Tony has been involved in education since 1999, having held various educational positions at several universities in exercise science, physiotherapy, and personal training. His own educational programs for personal trainers, allied health professionals and the general public have been running for since 2002, which have now moved to an online platform since Covid.

Previously Tony has been an Adjunct Associate Lecturer at the University of the Sunshine Coast, a lecturer at the Australian Fitness Network, AIF, the Australian Catholic University (Schools of Exercise Science and Physiotherapy), NetFit New Zealand and New Zealand Weightlifting.

Tony has also been an editorial board member for The University of the Sunshine Coast's Fitness Research department and an editor for the Journal of Fitness Research, a member of the Australian Institute of Fitness Personal Training Advisory Panel and has sat on the expert advisory panel for Fitness Australia. Over the past three decades Tony has written hundreds of health and fitness related articles and was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award.

Find Tony here: https://www.tonyboutagy.com/pages/about-tony

IG: https://www.instagram.com/tonyboutagy/?hl=en

Contact Mikki:
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Mini Mikkipedia - Metabolic Mastery: Regulating your Insulin Levels

Mikki Williden — Mon, 10 Feb 2025 07:00:00 +1300

Dr. Dom D’Agostino - Allulose, Ketogenic Diets, and Metabolic Health: On the Cutting Edge of Nutrition Science

Mikki Williden — Wed, 05 Feb 2025 07:00:00 +1300

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Today on the podcast, Mikki speaks to Dr. Dom D’Agostino, a leading researcher in metabolic health, ketogenic diets, and performance optimization. Dom has been at the forefront of exploring how nutrition—particularly low-carb and ketogenic strategies—impacts brain health, endurance performance, cancer metabolism, and longevity.

In this episode, he and Mikki dive into two major topics that have been gaining traction in the health and nutrition space: allulose as a metabolic sweetener and the latest research on the ketogenic diet’s effects on lipids, gut health, and glucose metabolism.

They begin by unpacking allulose, a rare sugar that’s rapidly growing in popularity within the low-carb and metabolic health community. Dom has conducted extensive n=1 experiments on this sweetener and has shared his insights widely on social media. He explains how allulose differs from traditional sweeteners, its impact on blood sugar, insulin, and GLP-1, and whether it could be a game-changer for metabolic health. They also discuss how the FDA’s labeling decision influences consumer perception and what role allulose might play in future dietary strategies.

The conversation then shifts to the ketogenic diet, exploring a recent study that examined its effects on metabolic health, gut microbiome, and cardiovascular markers. Some of the findings—such as increased ApoB and transient inflammation—have sparked debate, and Dom provides his perspective on what these results actually mean. He and Mikki also discuss the implications of gut microbiome shifts, the potential concerns around glucose tolerance, and how to fine-tune a ketogenic approach for long-term health.

For anyone interested in the cutting edge of metabolic science—whether it’s the role of emerging sweeteners or the nuances of ketogenic diets—this episode is packed with valuable insights.

Dr. Dominic D’Agostino is a leading researcher in the fields of metabolic health, ketogenic nutrition, and performance science. As an Associate Professor at the University of South Florida in the Department of Molecular Pharmacology and Physiology, his work focuses on the neuroprotective and therapeutic applications of ketogenic diets, exogenous ketones, and metabolic therapies for conditions such as epilepsy, cancer, and neurodegenerative diseases.

Dr. D’Agostino’s research spans human performance, space medicine, and metabolic resilience, with collaborations extending to NASA, the Department of Defense, and leading medical institutions. His work has explored how ketogenic and fasting-based strategies can enhance physical and cognitive function under extreme conditions, from deep-sea diving to spaceflight.

In addition to his academic and research work, he is widely recognized for his expertise in low-carb and ketogenic science, frequently sharing insights on his podcast appearances, social media, and public talks. He has conducted extensive n=1 experiments on metabolic biomarkers, dietary interventions, and the effects of ketones and alternative sweeteners like allulose, helping to bridge the gap between scientific research and real-world application.

Dr. D’Agostino is also on the editorial board of multiple scientific journals, has published extensively in peer-reviewed literature, and is a sought-after speaker in the areas of metabolic health, longevity, and human optimization. His work continues to push the boundaries of what’s possible in nutrition science and metabolic therapies

Metabolic link https://podcasts.apple.com/au/podcast/the-metabolic-link/id1666125722

Metabolic Health Summit https://metabolichealthsummit.com/

Dom’s website https://www.drdominicdagostino.com/

Ketogenic diet and gut health https://www.sciencedirect.com/science/article/pii/S2666379124003811?via%3Dihub

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Mini Mikkipedia - Metabolic Mastery: is that cortisol spike bad for me?

Mikki Williden — Mon, 03 Feb 2025 07:00:00 +1300

Fasted vs. Fed: Exploring Nutrient Timing, Metabolic Health, and Mitochondria with Kristi Storoschuk

Mikki Williden — Wed, 29 Jan 2025 07:00:00 +1300

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Today on the podcast, Mikki speaks to Kristi Storoschuk, a passionate researcher, science communicator, and PhD candidate at Queen’s University. Kristi’s research focuses on exercise physiology, metabolic health, and the fascinating world of nutrient-exercise timing.

In this episode, we dive into topics like mitochondrial biogenesis, behind fasted versus fed training, and Kristi’s broader research interests in improving metabolic health and blood sugar regulation. Kristi also shares her insights on the practical applications of her work, touching on how science can inform our day-to-day choices in nutrition and exercise.

Whether you're an athlete, a coach, or simply interested in optimising your health, this conversation is packed with actionable advice and thought-provoking science.

Kristi Storoschuk is a researcher, science communicator, and PhD candidate in the Muscle Physiology Lab at Queen’s University in Kingston, Ontario. Her academic work focuses on exercise physiology, metabolic health, and nutrient-exercise timing, with a particular interest in how these factors influence mitochondrial biogenesis and blood sugar regulation.

Kristi’s passion for health and nutrition stems from her early experiences working in her family’s health food store. This foundation inspired her journey into research, where she bridges cutting-edge science with practical strategies to improve metabolic health and promote healthy aging.

In addition to her academic pursuits, Kristi has over three years of experience writing on topics such as ketogenic diets, fasting, and metabolic therapies. She has contributed to platforms like Paleo Magazine, CrossFit, and the Zero Longevity app, and serves on the Scientific Advisory Board at Keto Kind. She is also a sought-after speaker and science communicator, known for her ability to make complex topics accessible and engaging.

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Mini Mikkipedia - Habits and behaviours to enhance your weight loss journey

Mikki Williden — Mon, 27 Jan 2025 08:03:38 +1300

https://gretchenrubin.com/quiz/the-four-tendencies-quiz/

Dr. Paul Laursen: Exploring the Physiological Impact of High Carbohydrate Fuelling Strategies in Endurance Sport

Mikki Williden — Wed, 22 Jan 2025 07:00:00 +1300

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This week on the podcast, Mikki speaks with Dr. Paul Laursen, renowned sports scientist, endurance coach, and co-founder of Athletica AI. Dr. Laursen has been at the forefront of endurance research, particularly in exploring the evolving role of carbohydrates in fueling elite and age-group athletes. Together, they dive into the science and practical application of high-carbohydrate intake during endurance events, including the evidence behind consuming up to 120 grams per hour, how this practice became a gold standard for elites, and the factors that influence an athlete's ability to efficiently utilize such large amounts.

Dr. Laursen sheds light on the physiological impacts of extreme carbohydrate fueling, addressing its potential benefits, limits, and risks, including GI distress, inflammation, and even its connection to overtraining or heart health in some cases. He shares insights into why age-group athletes often struggle when emulating elite practices and offers practical strategies for aligning carbohydrate intake with individual needs and training loads.

Mikki and Dr. Laursen also discuss the misconceptions around low-carb approaches in endurance sports, hybrid fueling strategies that combine low- and high-carb periods, and the importance of balancing performance with long-term health. With his years of coaching and research, Dr. Laursen shares invaluable advice for endurance athletes looking to optimize their fueling strategies, whether they're chasing personal bests or aiming for sustainable performance. This is a must-listen for anyone curious about the future of endurance nutrition and how to fuel smarter.

Dr. Paul Laursen is a world-renowned sports scientist, endurance coach, and co-founder of Athletica AI, an innovative platform leveraging artificial intelligence to optimize endurance training. With a PhD in Exercise Physiology and years of research experience, Dr. Laursen has published extensively on topics including high-intensity interval training (HIIT), endurance performance, and sports nutrition. His work bridges the gap between cutting-edge science and practical application for athletes at all levels.

Dr. Laursen has worked with elite athletes across disciplines, helping them achieve peak performance through personalized training and nutrition strategies. He’s also a passionate educator, co-authoring the influential book The Science and Application of High-Intensity Interval Training and contributing to the evolution of endurance sports practices. Known for his holistic approach, Dr. Laursen focuses on the interplay between fueling, recovery, and overall athlete health, making him a leading voice in the field of endurance sports.

When he’s not advancing endurance science, Dr. Laursen is often found testing his own limits in the field as an endurance athlete, embodying the principles he teaches. His unique blend of scientific expertise and real-world experience continues to shape the way athletes train, fuel, and perform

https://podcast.mikkiwilliden.com/46

https://podcast.mikkiwilliden.com/3

https://podcasts.apple.com/ca/podcast/how-to-fuel-for-health/id1490521721?i=1000675196238

https://www.paullaursen.com/

https://athletica.ai/

https://www.mikkiwilliden.com/unlocking-metabolic-mastery-2025

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Mini Mikkipedia - What does the latest research tell us about Creatine

Mikki Williden — Mon, 20 Jan 2025 07:00:00 +1300

https://pmc.ncbi.nlm.nih.gov/articles/PMC11703406/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/

Understanding the Science of Food Addiction and Eating Behaviours with Dr. Tera Fazzino

Mikki Williden — Wed, 15 Jan 2025 07:00:00 +1300

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This week on the podcast Mikki speaks with Dr. Tera Fazzino, a translational research scientist whose work delves into the complex interplay between addiction, obesity, and eating disorders. With a PhD in Experimental Psychology and an MA in Clinical Practices in Psychology, Dr. Fazzino brings a unique lens to understanding eating behaviors and the neurobiology behind food consumption.

Together, Mikki and Dr. Fazzino explore the fascinating origins of her research career, including the pivotal moments that shaped her understanding of eating behaviour and weight management. They dive deep into the neurobiological factors that drive overeating and food addiction-like behaviours, unpacking how our brains influence the choices we make in a world of highly palatable foods.

Dr. Fazzino shares insights into the parallels between food addiction and other addictive behaviours, challenges common misconceptions about food intake, and discusses surprising findings from her studies on binge eating behaviours. They also examine the delicate balance between biological and psychological factors in weight management and consider what more we need to know about our modern food environment to help people make better food choices.

Finally, Dr. Fazzino offers practical, research-backed advice on how to optimise eating habits and break cycles of overeating—starting with actionable steps that anyone can take. This conversation is packed with invaluable insights into how we think about food, behaviour, and the systems that shape our choices.

Tera Fazzino is a translational research scientist whose work is dedicated to understanding the mechanisms that contribute to health risks through a combination of clinical and experimental methods. With a PhD in Experimental Psychology and an MA in Clinical Practices in Psychology, she brings a unique perspective to studying health risk behaviours and developing innovative research questions.

Her work focuses on the intersection of addiction, obesity, and eating disorders, exploring shared reinforcement processes that drive these behaviours. A key aspect of their research involves leveraging mobile technology to assess and intervene on health risk behaviours in real-time, within participants’ natural environments.

Dr Tera Fazzino: https://fazzinolab.ku.edu/people/tera-fazzino

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Mini Mikkipedia - Strategies to Overcome Erectile Dysfunction

Mikki Williden — Mon, 13 Jan 2025 07:00:00 +1300

Redefining Fitness After 40: Hailey Babcock’s Journey and Expert Strategies for Women

Mikki Williden — Wed, 08 Jan 2025 07:00:00 +1300

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This week on the podcast Mikki speaks to Hailey Babcock from Hailey Happens Fitness, about her personal transformation and how that lead to a passion for helping women over 40y reach their fitness and body composition potential. They discuss practical strategies that can be implemented, talk about injury and overcoming it, and what it takes to thrive as a 40+ woman.

Hailey has an incredible fitness journey that began at a young age as a gymnast, competing at a nationwide level through high school. In university, she discovered a love for running, which eventually led her to triathlons. She competed in races of all lengths but found her true passion at the half Ironman distance. Through these rigorous challenges, she learned the value of planning, commitment, and accountability—qualities that have shaped her career and life.

In addition to racing, she also discovered a deep passion for Pilates and has been a certified classical Pilates instructor and advocate for over two decades. With more than 15 years in the fitness industry, she has seen firsthand the transformative power of strength training. It’s why she’s made it her mission to introduce women, particularly those in their 40s and beyond, to the life-changing benefits of building strength.

She holds multiple certifications in TRX, kettlebells, barbells, and foundational training, all building on her foundation as an ACE Certified Personal Trainer. Today, she uses her expertise and passion to help people discover greater health and happiness through fitness.

She lives in beautiful Boulder, Colorado, with her husband, three children, and their dog, Zuma.

Hailey https://www.haileyhappensfitness.com/about

IG https://www.instagram.com/haileyhappensfitness/

The Body Pod https://www.haileyhappensfitness.com/the-body-pod

Mikki on Hailey's podcast - the Bdoy Pod https://youtu.be/SiaaLi_HQZE

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Mini Mikkipedia - 25 Tips for 2025

Mikki Williden — Mon, 06 Jan 2025 07:00:00 +1300

Prof. Grant Schofield talks politics and the potential impact on health and society

Mikki Williden — Wed, 01 Jan 2025 07:00:00 +1300

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This week on the podcast Mikki catches up with Prof Grant Schofield on a wide range of topics. They explore the importance of maintaining a positive mindset during injuries and dive into broader societal issues, including community responsibility, shifting political landscapes in health and nutrition, and the role of leaders like RFK Jr. and Elon Musk in shaping policy and vision. They discuss the evolution of education systems, the potential of AI in healthcare, and the balance between human interaction and technology in solving complex health problems, all while highlighting the value of political discourse, societal progress, and health awareness.

Grant Schofield is the Professor of Public Health at Auckland University of Technology, Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE.

Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life.

Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise.

Grant’s What the Fat books can be sourced here: https://profgrant.com/books/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/

Pre Kure https://prekure.com/

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Mini Mikkipedia - Nutrients to Fight Inflammation (part 2)

Mikki Williden — Mon, 30 Dec 2024 07:00:00 +1300

Holly Baxter on Faith, Fitness, and Building a Better You

Mikki Williden — Wed, 25 Dec 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Holly Baxter, registered dietitian, author, scientific educator and nutrition coach about transformation. They discuss Holly’s journey from track athlete to physique competitor, overcoming her eating disorder in amongst this and how finding meaning from her faith has transformed her to become a happier and more content version of herself. We also discuss some practical strategies for those interested in building a better physique as we head into 2025

Holly Baxter's true passion lies in women's health and fitness. As an APD Dietitian (Accredited Practicing Dietitian) and Online Physique Coach, she brings her discipline and first hand experience as a professional athlete to empower clients to achieve their ultimate success through knowledge and dedication. Her commitment to providing evidence-based education continues to be the cornerstone of her career, challenging misconceptions about food, nutrition, and exercise.

Holly's mission has always been to promote accurate information and inspire a life of balance and wellness. With her dedication, expertise, and unwavering commitment to science-based health education, Holly leads the journey to a healthier, more informed, and empowered life through the revolutionary BiaBody team-based fitness and coaching business.

Holly https://bia-body.com/

https://www.instagram.com/hollytbaxter/?hl=en

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Mini Mikkipedia - Nutrients to fight inflammation (part 1)

Mikki Williden — Mon, 23 Dec 2024 07:00:00 +1300

Michelle Matangi - Staying Strong in the Festive Season

Mikki Williden — Wed, 18 Dec 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to returning guest Michelle Matangi about navigating food, exercise and relationships around the festive time of year. While it should be all about celebrating, many people experience a lower mood and have difficulty getting through with anxiety around food and or the people they spend time with. They discuss strategies to help move beyond some common sticking points in diet, exercise and mindset which will be helpful well beyond the festive season. Enjoy!

Michelle is a health and life coach in Taranaki who has helped hundreds of people redefine their relationship with food and themselves using strategies that she has perfected over two decades of understanding this for herself. She coaches both 1:1 and in a group setting and you can find details about these through her website below.

https://www.michellematangi.com/

https://www.instagram.com/michellematangi/

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Mini Mikkipedia - How Late is Too Late to Eat Breakfast?

Mikki Williden — Mon, 16 Dec 2024 07:00:00 +1300

Strength at Any Age: Busting Fitness Myths and Building Confidence with Jennifer Kirsch

Mikki Williden — Wed, 11 Dec 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Jen Kirsch, a coach and fitness expert with over 30 years of experience empowering women over 50 to unlock their strength and vitality. Jen has dedicated her career to breaking down myths about fitness for older women and helping them build confidence, resilience, and a sustainable approach to health.

In this conversation, they explore the most persistent misconceptions about fitness for women in this age group, delve into the underrated benefits of strength training, and uncover practical strategies for balancing fitness with life’s many demands. Jen will also share her insights on overcoming fears around injury, managing hormonal and metabolic changes, and staying motivated through setbacks.

Whether you’re new to strength training or a seasoned pro, this episode is packed with actionable advice to inspire you to embrace your best, strongest self at any age.

Jennifer Kirsch is a certified personal trainer, health coach, and yoga instructor with over 25 years of experience in the fitness industry. Specialising in helping women over 40 lose fat, build lean muscle, and achieve optimal health, she believes in the transformative power of fitness to enhance both physical appearance and overall well-being. Jen's comprehensive approach integrates exercise, nutrition, and mindfulness to promote a vibrant and balanced life. Her credentials include certifications from the American Council on Exercise as a Personal Trainer, Health Coach, and Fitness Nutrition Specialist, as well as a Precision Nutrition Level 1 Coach certification. Through personalised coaching, Jen empowers her clients to develop sustainable lifestyle habits that lead to long-term health and vitality.

https://www.jenniferkirschfitness.com/

Jen https://www.instagram.com/jenniferkirschfitness/?hl=en

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Mini Mikkipedia - Fasted or Fed Cardio: What's Better For Fat Loss?

Mikki Williden — Mon, 09 Dec 2024 07:00:00 +1300

Dr. Michelle Woolhouse on Vively, Metabolic Wellness, and Mind-Body Medicine

Mikki Williden — Wed, 04 Dec 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr. Michelle Woolhouse, a multifaceted physician whose work blends the best of western medical training with the insights of integrative and complementary therapies. Michelle is a general practitioner with qualifications in psychotherapy, acupuncture, hypnotherapy, and integrative medicine. She’s also the co-founder of Vively, a platform designed to empower people to take control of their metabolic health through cutting-edge tools like continuous glucose monitoring (CGM).

They unpack the journey that brought Michelle to focus on whole-person health. From her early days as a western-trained doctor to the experiences that shaped her understanding of holistic care, Michelle shares powerful insights about how metabolic health underpins not only physical wellness but also mental health, longevity, and quality of life.

They discuss the importance of recognising early warning signs of poor metabolic health—long before traditional markers like HbA1c flag a problem. Michelle also explores how lifestyle factors such as stress, sleep, and diet intersect with metabolic health and how her work with Vively is reshaping how people engage with their health through personalised insights and actionable data.

If you’ve ever wondered how technology can bridge the gap between prevention and treatment, or how we might transform mainstream healthcare to prioritise proactive care over reactive care, this episode is for you.

Dr. Michelle Woolhouse, an experienced holistic doctor, who integrates the realms of psychotherapy, neuroscience, and integrative functional medicine to guide you on your path to optimal well-being. As the author of "The Wonder Within" and a highly sort after keynote speaker, Dr. Woolhouse offers a transformative approach to healthcare.

Dr. Michelle's specialty differs from the typical medical encounter or standard coaching session, as she dedicates extensive time to each individual, uncovering root cause insights into your unique health journey. Her practice recognises the interconnectedness of mind, body, environment and personal beliefs, guiding

you towards holistic wellness and personal empowerment.

Drawing on her expertise in psycho-neuro-immunology, nutrition and functional testing, Dr. Woolhouse navigates the intricate language of the brain and body to empower people to better health and outcomes. Through a compassionate approach she supports you in addressing underlying challenges and harnesses the power of mind-body medicine to facilitate personal and professional flourishing.

Michelle https://www.drmichellewoolhouse.com/pages/about

Vively app https://www.vively.com.au/

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Mini Mikkipedia - The Mini Mikkipedia Advent Calendar!

Mikki Williden — Mon, 02 Dec 2024 07:00:00 +1300

Functional Fungi: Boost Your Health and Performance with Dr. Cliff Harvey

Mikki Williden — Wed, 27 Nov 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Cliff Harvey, fan favourite, to dive into the fascinating world of medicinal mushrooms. They unpack what sets these functional fungi apart from the everyday mushrooms we eat, their rich history in traditional Chinese and Ayurvedic medicine, and the incredible health benefits they offer. Whether you're curious about their role in boosting the immune system, supporting athletic performance, or even improving gut health, Cliff shares insights on the bioactive compounds, adaptogenic properties, and the latest research in this field. Plus, we explore practical tips for incorporating mushrooms into your diet, sourcing high-quality products, and understanding the growing trend of functional beverages like mushroom coffee

Cliff Harvey, PhD, is New Zealand’s expert on the effects of a ketogenic diet in a healthy population, but so much more than that. He has been helping people to live healthier, happier lives, and to perform better since starting in clinical practice (way back...) in the late 1990s. Over this time he has been privileged to work with many Olympic, professional, Commonwealth and other high performing athletes. He has also worked with many people to overcome the effects of chronic and debilitating health conditions. Along the way he has founded or co-founded many successful businesses in the health, fitness and wellness space, including the Nutrition Store Online and Holistic Performance Institute, NZ’s leading certification and diploma for health, nutrition, health coaching and performance that has many of the world experts teaching on the course, so students are learning from the best.

Cliff has over 20 years experience as a strength and nutrition coach and, in addition to his PhD research, he is a Registered Clinical Nutritionist, qualified Naturopath (Dip.Nat – NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.
You can find Cliff over at https://cliffharvey.com/
Holistic Performance Institute: https://www.holisticperformance.institute/

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Mini Mikkipedia - Diet Pre Mortem: front footing your obstacles

Mikki Williden — Mon, 25 Nov 2024 07:00:00 +1300

Anna Hartman on the LTAP Methodology for Injury Prevention and Performance

Mikki Williden — Wed, 20 Nov 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Anna Hartman, the creator of the LTAP™ methodology, to explore her innovative approach to injury prevention and rehabilitation. We delve into how she integrates osteopathic principles, nervous system considerations, and traditional orthopedic techniques to achieve faster, more effective recovery outcomes. Anna shares her insights on treating complex cases, empowering patients through body awareness, and teaching healthcare professionals to confidently guarantee results.

Anna Hartman is a renowned sports medicine practitioner, educator, and founder of the LTAP™ methodology (Locator Test Assessment Protocol). With over two decades of experience in athletic training and manual therapy, Anna has worked with elite professional athletes across a range of sports, helping them achieve peak performance and optimal recovery through her innovative, holistic approach.

Blending osteopathic principles, nervous system integration, and traditional orthopedic techniques, Anna’s LTAP™ system empowers healthcare professionals to confidently address complex cases, reduce treatment times, and guarantee results. Her work emphasizes the interconnectedness of the body, incorporating the viscera, nervous system, and biomechanics to uncover and treat the root causes of pain and dysfunction.

In addition to her clinical expertise, Anna is a dedicated educator, teaching physical therapists, athletic trainers, and other practitioners how to implement her methods through her highly regarded LTAP™ Level 1 course. Her diverse background in manual therapy, yoga, Pilates, and strength and conditioning informs her unique perspective on injury prevention and recovery.

Anna is passionate about advancing the field of sports medicine by promoting a more holistic, integrated view of the human body, and her work continues to shape the way athletes and practitioners approach health, performance, and long-term wellness.

Anna https://www.movementrev.com/

Podcast Unreal Results https://www.movementrev.com/podcast

IG https://www.instagram.com/p/DCKX01ly8hK/

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Mini Mikkipedia - Why did I get that cold sore?

Mikki Williden — Mon, 18 Nov 2024 14:02:30 +1300

Endurance Essentials: Ultra Running Nutrition with Meredith Terranova

Mikki Williden — Wed, 13 Nov 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to nutritionist Meredith Terranova about nutrition for ultra running. They discuss Meredith’s background as an athlete and ultra runner, her research in the gut-related issues that athletes experience, how she coaches her clients to better nutrition practices during ultra running, how to save it when it goes pear shaped and more. We get into some super practical strategies that will help you with your next event.

Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004, ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, gut-related issues and others using a real-world nutrition approach.

Meredith’s Website: https://eatingandlivinghealthy.com

Meredith IG: https://www.instagram.com/sunshinemer23/?hl=en

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Mini Mikkipedia - High Protein for Women: Does it Harm or Help?

Mikki Williden — Mon, 11 Nov 2024 07:00:00 +1300

Dispelling the Myths Around Intermittent Fasting: Dr. Krista Varady’s Latest Research on Fasting and Health Outcomes

Mikki Williden — Wed, 06 Nov 2024 07:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Dr Krista Varady, a leading researcher in the field of intermittent fasting and metabolic health. With a wealth of publications to her name, Dr. Varady is best known for her pioneering studies on alternate-day fasting and time-restricted eating. Her research has been instrumental in advancing our understanding of how intermittent fasting can impact weight loss, metabolic markers, and overall health.

In our conversation, we delve into the science behind intermittent fasting, uncover some of the myths and misconceptions, and discuss the latest findings from her groundbreaking research and how they translate into the real world experience.

Dr. Krista Varady is a professor of nutrition at the University of Illinois at Chicago and a leading expert in the field of intermittent fasting. Her groundbreaking research focuses on the effects of various fasting protocols, including alternate-day fasting and time-restricted eating, on weight loss, metabolic health, and disease prevention. With over 100 peer-reviewed publications, Dr. Varady's work has been instrumental in shaping our understanding of how intermittent fasting can be used as an effective tool for improving health outcomes.

In addition to her research, Dr. Varady is the author of books for the general public including 'The Every-Other-Day Diet,' and ‘The Fastest Diet’ where she offers practical advice on how to implement fasting protocols for long-term success. Her work has been featured in numerous scientific journals and popular media, making her a trusted voice in the nutrition science community.

Dr Varady can be found here https://ahs.uic.edu/kinesiology-nutrition/directory/varady-krista/

Her books: https://www.amazon.com/Every-Other-Day-Diet-That-Lets-Weight/dp/1401324932 and https://www.amazon.com/Fastest-Diet-Supercharge-intermittent-fasting-ebook/dp/B0CHTM7653

Her paper discussed here: https://www.nature.com/articles/s41574-024-01009-4

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Mini Mikkipedia - Can you really hack your blood sugar?

Mikki Williden — Mon, 04 Nov 2024 07:00:00 +1300

From olympians to everyday athletes: mastering strength and endurance with Dr Tony Boutagy

Mikki Williden — Wed, 30 Oct 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Tony Boutagy, the renowned strength and conditioning coach. With over three decades of experience, Tony has worked with athletes across more than 30 sports, ranging from national to international levels. In recent years, his focus has shifted more towards physique training, but his expertise spans across hypertrophy, strength programming, periodisation, and the complex interaction between cardio and resistance training.

In this episode, we dive into the science behind effective training methods, explore how to balance strength and endurance, and get Tony's insights on nutrition and the latest trends in fitness, including sex related differences in the real world. Whether you're an athlete, a coach, or simply interested in optimising your training, there's a wealth of knowledge here to help you achieve your goals.

Find Tony here: https://www.tonyboutagy.com/pages/about-tony

IG: https://www.instagram.com/tonyboutagy/?hl=en

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Mini Mikkipedia - Master Your Mindset - Part 2

Mikki Williden — Mon, 28 Oct 2024 07:00:00 +1300

A Vision for Better Health: Dr. James Muecke on Diet, Diabetes, and Public Advocacy

Mikki Williden — Wed, 23 Oct 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr James Muecke, low carb advocate, ophthalmologist and Australian of the year 2020 about his advocacy work in the health space as it relates to diet. He talks about his interest in diet, how he discovered this link, his experience with patients, and, later, his role as an advocate in the public health space, the push back that inevitably comes from this and his overall passion and mission in the space.

Dr James Muecke AM is an Adelaide-based ophthalmologist. He graduated with Honors from Adelaide University Medical School in 1988. Following his internship, James lived and worked as a volunteer doctor in Kenya in 1989. After completing ophthalmology training in Adelaide in 1995, James worked as an eye surgeon in Jerusalem for 12 months. He undertook subspecialty training in eye cancer in London and then returned to Adelaide in 1998, where he has been a Visiting Consultant and Senior Lecturer at Royal Adelaide and Women’s & Children’s Hospitals.

James has taught the diagnosis and management of eye cancer in ten countries in Asia. He founded not-for-profit organization Sight For All in 2008, turning his boundless energy into a fight against blindness in the Aboriginal and mainstream communities of Australia and some of the poorest countries of the world. Sight For All’s comprehensive and sustainable projects are now impacting on the lives of over one million people each year.

His commitment to social impact and humanitarian endeavors has earnt him a number of awards including an Order of Australia in 2012, the Australian Medical Association’s President’s Leadership Award in 2013, and Ernst & Young’s Social Entrepreneur for Australia in 2015. James is Australian of the Year for 2020 for his 30 years of humanitarian work.

https://sightforall.org/our-patron/

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Mini Mikkipedia - Master your Mindset - Part 1

Mikki Williden — Mon, 21 Oct 2024 07:00:00 +1300

Maximizing Health and Performance Through HIT and Interval Training – A Conversation with Martin Gibala

Mikki Williden — Tue, 15 Oct 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Professor Martin Gibala about interval training in every manner of its use. They discuss the definition of “high intensity”, the metabolic and health benefits of high intensity training and how to know if you’re working hard enough. They also discuss the value of activity in general (including the zone 2 training), and research that Martin is involved in that explores the use of vigorous intermittent lifestyle activity (VILPA) and this in itself can be a game changer for many people, especially if not inclined to be physically active. They also discuss sex and age based differences and whether these are important to get the most out of the time spent training.

Dr. Martin Gibala is a muscle physiologist and professor at McMaster University in Hamilton, Ontario, Canada. He is best known for pioneering research on the health benefits of high-intensity interval training (HIIT) and his profound understanding of HIIT's physiological mechanisms. He is a co-author of the book "The One-Minute Workout."

Book: https://martingibala.com/index.php/book/

Profile (incl research papers): https://experts.mcmaster.ca/display/gibalam

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Mini Mikkipedia - The therapeutic use of ketogenic diets for alcohol use disorder

Mikki Williden — Mon, 14 Oct 2024 07:00:00 +1300

Brandon Da Cruz - High energy flux to preserve metabolic rate and reduce diet stress

Mikki Williden — Wed, 09 Oct 2024 07:00:00 +1300

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to returning guest Brandon DaCruz about his high energy flux model of nutrition to help preserve metabolic rate, reduce overall diet stress and set someone up for the best possible response to their fat loss diet for body composition optimisation.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/dk/podcast/chasing-clarity-health-fitness-podcast/id1619611966

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226

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Mini Mikkipedia - Maintaining that weight loss

Mikki Williden — Mon, 07 Oct 2024 07:00:00 +1300

Anthony Chaffee; Carnivore MD.

Mikki Williden — Wed, 02 Oct 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Anthony Chaffee, doctor and host of the Plant Free MD podcast, about the carnivore diet. They discuss the problem with nutrition science, meat, why it’s the thing in the diet that makes sense to eat, how he found himself eating an animal-based diet and the profound impact it had on his health and those he now works with in private practice.

Dr Anthony Chaffee https://www.youtube.com/channel/UCzoRyR_nlesKZuOlEjWRXQQ

Dr Anthony Chaffee is an American medical doctor and neurosurgical registrar who, over a span of 20+ years, has researched the optimal nutrition for human performance and health. It is his assertion that most of the so-called chronic diseases we treat are caused by the food we eat, or don't eat, and can be improved, and in some cases even reversed, with dietary changes to a species specific diet.

He began University at the age of 16 studying Molecular & Cellular Biology with a Minor in Chemistry, which culminated in an MD from the Royal College of Surgeons.

He was an All-American rugby player, former professional player in England and America, and has also trained in MMA fighting at AMC Kickboxing in Kirkland, Washington

He is now based in Perth, WA.

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Mini Mikkipedia - what is wrong with the Amway diet?

Mikki Williden — Mon, 30 Sep 2024 07:00:00 +1300

Tamzyn Murphy - Whiat it means to be Ketovore and could it be the diet for you?

Mikki Williden — Wed, 25 Sep 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Tamzyn Murphy, registered dietitian, about her ketovore approach. Tamzyn discusses her professional background and how this, combined with her personal health journey, lead her to the carnivore diet and the benefits she has gained from this. They discuss the many misconceptions around an animal-forward diet and its impact on health.

Tamzyn is a registered dietitian, science writer, editor, and nutrition educator with a special interest and expertise in Ketogenic Diets (KD) and Therapeutic Carbohydrate Restriction (TCR), particularly in relation to mental and gut health. They hold a Master’s Degree in Physiology (Dist.) (2018), where their research focused on TCR in Type 2 Diabetes under the supervision of Professor Tim Noakes.

Currently, they serve as Senior Editorial Manager, Content Editor and Creator, and Contributing Lecturer at Nutrition Network, the global leader in TCR training for healthcare professionals.

As a science writer, author, and editor, they have contributed to various publications, most recently to the textbook *Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health*. They have also co-authored, contributed to, and edited several books, including *Sugar Free* and *Eat Right Revolution*, and have written for health magazines and peer-reviewed publications on nutrition and TCR.

Passionate about improving health and quality of life, particularly in their home country, they serve on the Board of Directors for Eat Better South Africa, a community-based outreach program focused on implementing nutritional education in lower socioeconomic communities.

Their experience also includes work in nutritional supplements (training, research, and development), as well as clinical experience in private dietetics practice and community interventions centered on TCR.

Tamzyn can be found at https://www.linkedin.com/in/tamzyn-murphy-1228b332/?originalSubdomain=za
Nutrition Network https://nutrition-network.org/

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Mini Mikkipedia - would you live longer in a blue zone?

Mikki Williden — Mon, 23 Sep 2024 07:00:00 +1200

Dr Andreas Eenfeldt - dialling in your nutrional needs with the Hava app - Satiety to calories ratios

Mikki Williden — Wed, 18 Sep 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Dr Andreas Eenfeldt, of Hava app, about the satiety to calorie ratio, and why this is the formula for dialling in your nutrient needs. They discuss how Andreas got interested in nutrition as a medical doctor, and his own journey through low carb and ketogenic diets, setting up Diet Doctor and transitioning to a more protein-centric approach. With input from his colleagues such as Ted Neiman he has designed an approach to eating that aims to fight back at the many forces at play that increase our desire to overeat.

Hava App https://www.hava.co/

Dr Andreas Eenfeldt https://x.com/DrEenfeldt

Hava podcast https://open.spotify.com/show/0XC1l67dz1NQbAn2skRf4F

Dr Andreas Eenfeldt is a Swedish medical doctor specialised in family medicine. He is the founder and owner of the Diet Doctor website, which advocates low carbohydrate, high fat (LCHF) diets for health and wellbeing. In 2015, Dr Eenfeldt quit his job as a family physician to focus on his website full-time and launched Hava.co in 2023 which aims to help for personalize a diet with high-satiety foods that keep you healthier and fuller longer.

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Mini Mikkipedia - Exposing the flaws in low carbohydrate research

Mikki Williden — Mon, 16 Sep 2024 07:00:00 +1200

The episode discusses the misleading and inaccurate reporting of a study on the association between low carbohydrate diets and the risk of type 2 diabetes. The study was misrepresented in a press release by Monash University, leading to sensationalist headlines in the media. The paper itself had several flaws, including the misclassification of diets as low carb when they were actually high carb, and the failure to account for other health parameters that could influence the risk of type 2 diabetes. The conversation highlights the importance of critically evaluating nutrition news and the need for accurate reporting.

Resilience and Longevity: The Impact of Exercise Across a Lifetime with Paul Taylor

Mikki Williden — Wed, 11 Sep 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to neuroscientist, exercise physiologist, phd candidate and former British Navy officer Paul Taylor on exercise and longevity. They discuss the hallmarks of ageing and how exercise impacts at every single level. They talk about how exercise builds resiliency and how important habits are in developing that resiliency. Paul discusses our evolutionary underpinnings for activity and how these inform his recommendations around training, and the positive health impacts of being active across a lifetime.

A former British Royal Navy Aircrew Officer and former Research Professor at the University of San Francisco,Paul is an Exercise Physiologist, Nutritionist and Neuroscientist who is currently completing a PhD in AppliedPsychology, where he is developing and testing resilience strategies with the Australian Defence ScienceTechnology Group.
A Podcast host, published Author and TV presenter through his program Body and Brain Overhaul, he was twice voted Australian Fitness Industry presenter of the year.
Paul has a proven track record in leadership, management and dealing in high-pressure situations, through his former roles as an Airborne Anti-submarine Warfare Officer and a Helicopter Search-And-Rescue Crew Member with the Royal Navy Fleet Air Arm and has undergone rigorous Combat Survival and Resistance-to-Interrogation Training.
Paul doesn’t just talk about resilience - he lives it. In recent years he was successful in a professional boxing bout, became Australian Karate Champion and trekked deep into the Amazon Jungle where he performed a Matses Indian Rite of Passage involving ingesting frog poison!

Paul https://www.paultaylor.biz/
Podcast https://www.paultaylor.biz/podcast
Books https://www.paultaylor.biz/books

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Mini Mikkipedia - Hypothalamic Amenorrheoa

Mikki Williden — Mon, 09 Sep 2024 07:00:00 +1200

Steph Campbell, on the origins and efficacy of Clover Ferments, organic tonics

Mikki Williden — Wed, 04 Sep 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Steph Campbell about how her personal journey with her middle daughter Clover lead to the creation of their fermented tonics, Clover Ferments. It is a remarkable story which will be super helpful for parents who may be dealing with food intolerances and gut-related issues for their children (or themselves).

Steph is the co-founder and creator of Clover Ferments https://cloverferments.co.nz/

Discount code for NZ listeners to get 10% off is MIKKI10

Then for any international listeners that are keen to try the tonics -they have created an ebook so people can make the tonics at home and here is the link for that - https://cloverferments.co.nz/products/clover-ferments-at-home

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Mini Mikkipedia - Does the research stack up?

Mikki Williden — Mon, 02 Sep 2024 07:00:00 +1200

Training for Ultra Success: A Conversation with Daniel Rowland

Mikki Williden — Wed, 28 Aug 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Daniel Rowland, runner and coach, about training for an ultra running event. Daniel has a wealth of knowledge in this area and has collated an easy go-to guide for anyone looking to embark on this journey, or optimise their approach.

They discuss the most important (yet often overlooked) aspects of the training campaign, how to fit in ‘shock’ weekends into the plan, how to strength train in a way that doesn’t further lead to fatigue, nutrition in the real world for ultra endurance athletes and appropriate timelines for training.

Daniel is a trail and ultra-marathon runner from South Africa, living in Switzerland, and running in races all over the world. He’s fascinated by training and progressing as an athlete and works as a running coach and with HRV4Training as an ambassador and in support of their users.

RESOURCES

Here are the hip strength and mobility exercises I recommend to my athletes to do 2-3 times a week:

https://www.youtube.com/watch?v=85B1dfmgxrg

And here is a set of simple leg strengthening exercises that athletes can do at home: https://www.youtube.com/watch?v=rYsWzRu_0Yc

For eccentric strength training I recommend these exercises:

1. lunges - https://www.youtube.com/watch?v=QOVaHwm-Q6U

2. single-leg deadlift - https://www.youtube.com/watch?v=tZfxXdilG_M

3. squats - https://www.youtube.com/watch?v=m0GcZ24pK6k

4. Bulgarian split squat - https://www.youtube.com/watch?v=2C-uNgKwPLE

5. glute bridges - https://www.youtube.com/watch?v=Q_Bpj91Yiis

6. hip thrust - https://www.youtube.com/watch?v=SEdqd1n0cvg

7. calf raises - https://www.youtube.com/watch?v=tsD4TMYlG3Q

Here's the link for the Twitter thread that formed the basis of our call:

https://x.com/dwrowland/status/1562352422860853248

Finally, if people want to get in touch or follow me, they can find more information here:

http://www.dwrowland.com/

https://dwrowland.substack.com/

https://x.com/dwrowland

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Mini Mikkipedia - metabolic flexibility for women

Mikki Williden — Mon, 26 Aug 2024 07:00:00 +1200

Exercise, Sedentary Behaviour, and Cancer Risk: Insights with Dr. Terry Boyle

Mikki Williden — Wed, 21 Aug 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to epidemiologist Dr Terry Boyle about cancer risk and exercise. They discuss the increase in cancer cases worldwide and what might be at the heart of the increasing prevalence. They talk about how exercise can help reduce risk of cancer, but also how it can help an individual throughout their treatment and what the research tells us about its importance. They also discuss sedentary behaviour, what it means to be sedentary and why this increases the risk of cancer in the general population. And much more.

https://people.unisa.edu.au/Terry.Boyle

Dr Terry Boyle is an epidemiologist in the Australian Centre for Precision Health at UniSA. He has a broad interest in lifestyle factors and chronic disease, with a focus on the role that physical activity and sedentary behaviour play in cancer risk, cancer survival and cancer survivorship. While he conducts research on a range of cancers, his recent studies have been on haematological cancers such as non-Hodgkin lymphoma.

Terry received his PhD from The University of Western Australia in 2012, then received prestigious Fellowships from the Australian National Health and Medical Research Council (NHMRC) and the Canadian Institutes for Health Research (CIHR) which gave him the opportunity to spend two years at the BC Cancer Agency and the University of British Columbia in Vancouver, Canada. He joined UniSA in October 2017, before which he was at the Curtin University School of Public Health in Western Australia.

Terry has experience in a range of epidemiological and biostatistical methods, including multiple imputation, meta-analysis, directed acyclic graphs, causal inference methods, assessment of lifestyle-related and occupational exposures and increasing participation in epidemiological studies, and is currently leading several projects involving pooling data from multiple national and international studies. Terry also lectures and consults in biostatistics.

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Mini mikkipedia - The therapeutic use of ketogenic diets

Mikki Williden — Mon, 19 Aug 2024 07:00:00 +1200

Metabolic Adaptation and Diet Dynamics with Dr. Eric Trexler

Mikki Williden — Wed, 14 Aug 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to one of the OGs in the strength, fitness, diet and science space, Dr Eric Trexler. Eric was one of the first on the internet (it seems) to really dive into metabolic adaptation and what that means for anyone who embarks on a calorie restricted diet. Mikki and Eric discuss how this differs to the constrained energy expenditure model, the interplay of diet and exercise in both of these and strategies to help overcome for better overall health and performance. They also discuss how his understanding of metabolism has evolved over time.

Eric on Linked In https://www.linkedin.com/in/eric-trexler-19b8a9154/
Iron Culture https://podcasts.apple.com/nz/podcast/iron-culture/id1452114380
MASS Research Review https://massresearchreview.com/
Eric on IG https://www.instagram.com/trexlerfitness/?hl=en

Eric is cofounder of MASS research review and cohost on Iron Culture podcast. En route to an MA in Exercise and Sports Science and a PhD in Human Movement Science, he obtained extensive experience in research design, data collection, and advanced statistical analysis. To date, he has published 58 peer-reviewed papers pertaining to a wide range of health parameters in diverse participant populations.

Since graduate school, he has pursued multiple entrepreneurial endeavours related to health, wellness, and technology. He is currently a postdoctoral researcher at Duke University where he studies health behaviour, health disparities, and the intersections between physical activity, nutrition, energy expenditure, and cardiometabolic health.

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Mini Mikkipedia: Weight loss resistance - why have i stopped losing weight?

Mikki Williden — Mon, 12 Aug 2024 07:00:00 +1200

Melissa Urban's Insights: From Whole30 Evolution to the Power of Boundaries

Mikki Williden — Wed, 07 Aug 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Whole30 founder Melissa Urban about the evolution of the Whole30 programme and the importance of, and how to set, boundaries. They discuss how science has emerged over the last 14 years that have led to the major rule changes in the programme (and what these are). In addition to this, Melissa also shares how she has changed and why this was so important to better understand an individual’s experience when embarking on the Whole30 programme. They also discuss Melissa’s Book of Boundaries, and how her work in Whole30 helping people navigate their Whole30 experience out in the world gave her insights in to the challenges that people have in standing up for themselves, communicating their needs in a way that makes them feel confident and empowered. This extends far beyond just food and they chat about the tools required to allow people to do this. And so much more.

Melissa Urban sub stack https://substack.com/@melissau
Whole30 program and book https://whole30.com/books/the-new-whole30-book/
Book of Boundaries https://www.amazon.com/gp/product/0593448707?&_encoding=UTF8&tag=w30hmhb-20&linkCode=ur2&linkId=265f3b1a2ca72514194fdc0aaab69348&camp=1789&creative=9325%22%3EThe%20Book%20of%20Boundaries
Melissa on IG https://www.instagram.com/melissau/

MELISSA URBAN is the Whole30 (whole30.com) co-founder and CEO, and an authority on helping people change their relationship with food, set boundaries, and create life-long, healthy habits. After overcoming a five-year drug addiction in 2000, she adopted a growth mindset, dove into fitness, and began to study nutrition. In 2009, she self-designed a 30-day dietary experiment and saw unexpected and life-changing physical, mental, and emotional benefits. A few months later she blogged about the experiment and invited her readers to give it a try, calling the program "the Whole30."

Fifteen years later and Whole30 is now a household name, featuring partnerships with Chipotle, Whole Foods, LaCroix, and Applegate, and eight Whole30 books. Melissa is a seven-time New York Times bestselling author (including the #1 best-seller The Whole30); has been featured by The Today Show, Good Morning America, the New York Times, the Wall Street Journal, Forbes, and CNBC; and ranks #13 on 2023's Top 100 Most Influential People in Wellness. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship.

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Mini Mikkipedia - Does diet quality count when losing weight?

Mikki Williden — Mon, 05 Aug 2024 07:00:00 +1200

Vanessa Spina - from ketogenic girl to optimizing protein

Mikki Williden — Wed, 31 Jul 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Ketogenic Girl (and Optimal Protein podcast host) Vanessa Spina. They discuss how Vanessa the evolution of Vanessa’s dietary recommendations from the ketogenic diet to focusing on protein, what she has learned from 100s of episodes interviewing experts in the diet space, how becoming a mother has changed her own habits, and how she balances all aspects of her life and business.

Vanessa Spina a Sport Nutrition Specialist (SNS) and the Best Selling author of Keto Essentials. She is an international speaker and the host of the popular Optimal Protein Podcast, which has over 400,000 downloads/month and has been nominated twice as a top 3 Best Podcast at the Metabolic Health Summit. Vanessa recently completed a two year Biomedical Science program at the University of Toronto to deepen her comprehension of biochemistry and physiology.

Vanessa founded Ketogenic Girl in 2015 with online social media following of over half a million and several thousand people have done her popular KetogenicGirl Challenge program which serves to optimize metabolic health with nutrient dense real food nutrition. She has been featured as a nutrition expert in articles published in the Orlando Sentinel, Eat This, Parade, Reader’s Digest and more.

Vanessa has recently created two innovative products, the Tone device which measures breath acetone, the ketone detected on the breath. She most recently the brand new Tone LUX red light therapy line and Tone protein powder.

Can find Vanessa and her products here: https://ketogenicgirl.com/pages/about-us

https://www.instagram.com/ketogenicgirl/?hl=en

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Mini Mikkipedia - Time Restricted Eating: Reviewing the research

Mikki Williden — Mon, 29 Jul 2024 07:00:00 +1200

https://pubmed.ncbi.nlm.nih.gov/38639542/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10144293/

Bridging Research and Real-World Practice with Dr. Mike Ormsbee: Exercise, Nutrition, and Collagen Insights

Mikki Williden — Wed, 24 Jul 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Dr Mike Ormsbee about integrating research and the real world, with many of his projects in the exercise physiology and nutrition space beginning in the ‘real world’ and then over time (as funding permits) being refined and more controlled. We talk about the value of having the initial research versus being in a very controlled setting. In the conversation there are some great take homes, specifically about pre sleep protein, the controversies of how useful collagen is, and his project on collagen for middle aged active people.

Michael J. Ormsbee is a Professor and Graduate Program Director in the Department of Nutrition & Integrative Physiology, the Director of the Institute of Sports Sciences & Medicine at Florida State University, and an honorary research fellow at the University of KwaZulu-Natal in South Africa.

He is also a Fellow of the American College of Sports Medicine, and the International Society of Sports Nutrition and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. His research expertise involves the interaction of exercise training, nutrition, and supplementation to improve metabolism and achieve optimal body composition, human performance, and health in both athletic and clinical populations.

Dr. Ormsbee was honored as the 2014 FSU Teacher of the Year, 2017 Nutrition Researcher of the Year (NSCA), 2018 FSU Graduate Student Mentor of the Year, 2020 FSU Distinguished Teacher of the Year, and the 2020 Sport Scientist of the Year (NSCA). His course, “Changing Body Composition Through Diet and Exercise” is available through The Great Courses, and his textbook, “Exercise Physiology for Health, Fitness, and Performance, 6th edition” is available online.

IG/Twitter: @mikeormsbee
Online course “Changing Body Composition through Diet and Exercise” (https://www.wondrium.com/changing-body-composition-through-diet-and-exercise)
Textbook: 6th ed of Exercise Physiology for Health, Fitness, and Performance by Smith, Plowman, & Ormsbee (https://shop.lww.com/Exercise-Physiology-for-Health–Fitness–and-Performance/p/9781975179557)

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Mini Mikkippedia - Nutritional recommendations beyond the reproductive years

Mikki Williden — Mon, 22 Jul 2024 07:00:00 +1200

The Metabolic Origin of Cancer: Insights from Professor Thomas Seyfried

Mikki Williden — Wed, 17 Jul 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Professor Thomas Seyfried about the metabolic origin of cancer. Professor Seyfried discusses why metabolic dysfunction is the major driver of cancer, , how his pulse/push therapy that he has been working on with a number of top researchers in the field can go alongside conventional treatment for cancer, and lifestyle/nutrition strategies for cancer prevention.

Dr. Thomas Seyfried is an American professor of biology, genetics, and biochemistry at Boston College. He received his Ph.D. from the University of Illinois Urbana-Champaign in 1976 and did his postdoctoral fellowship at the Yale University School of Medicine.

Dr. Seyfried has over 150 peer-reviewed publications, and his research focuses primarily on the mechanisms driving cancer, epilepsy, and neurodegenerative diseases and calorie-restricted ketogenic diets in their prevention and treatment. He is the author of Cancer as a Metabolic Disease

You can find more at www.tomseyfried.com

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Mini Mikkipedia - The athlete immune

Mikki Williden — Mon, 15 Jul 2024 07:00:00 +1200

Beyond Medicine: Dr. David Unwin's Approach to Type 2 Diabetes

Mikki Williden — Wed, 10 Jul 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast I speak to Dr David Unwin about his phenomenal work in the medical space with reversing type 2 diabetes. He works at the Norwood NHS Surgery in Southport near Liverpool, UK where he has cared for the same population since 1986 as a family doctor. Along the way he has received both criticism for his approach and accolades for it, being the winner of prestigious awards for his effectiveness. Mikki and Dr Unwin chat about his approach and its success on today’s podcast.

Dr David Unwin is an internationally renowned family doctor at the Norwood NHS Surgery in Southport near Liverpool, UK, for using a carbohydrate-reduction approach with his patients with prediabetes and Type 2 Diabetes.
For the past few years, David has been a UK Royal College of General Practitioners expert clinical advisor on diabetes. As a result of his interests in both better communication with patients and Type 2 diabetes he was made Royal College of General Practice National Champion for Collaborative Care and Support Planning in Obesity & Diabetes in 2015. In 2016 he was the proud UK National winner of the NHS Innovator of The Year Award for published research into lifestyle changes; working with patients’ personal health goals as an alternative to drug therapy in type 2 diabetes –so that his GP practice spends £68,000 per year less than expected on drugs for diabetes.

David Unwin
https://twitter.com/lowcarbGP

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Mini Mikkipedia - on my mind this week

Mikki Williden — Mon, 08 Jul 2024 07:00:00 +1200

People say that age is just a number. And I agree - it's how you live your life that determines how young or old you are. Part of that is of course what you eat. How you eat. How much you eat. And how you feel. On that note, in celebration of my 47th birthday, I'm giving you 47% OFF my subscription plans until end of play Monday.

Use the code MIKKI47 for this awesome deal on my FLOW (fat loss plan for women), my Man Plan (fat loss plan for, you guessed it, men), my real food plan and my athlete plan.

Find these options here and use the code MIKKI47 (it IS case sensitive)

Also - because I like to share what's on my mind... here's 47 things I've been thinking about.

Eating: is always ‘opportunity cost’
Most people need to eat more protein
Some women are afraid to eat meat for fear of gaining weight
There are good and bad foods, and eating them doesn’t make you a good or bad person
It’s not enough to eat one of those steam locked bags of vegetables at dinner and call it ‘good’
Weetbix shouldn’t be a meal. Neither should toast
Sometimes ‘good enough’ isn’t actually good enough - to reach your goals you have to do better
You can’t get everything you need from food
The people that take notice of the ‘eat less red meat’ messages are those that need to eat it the most
Most people could do with eating less carbs
20g of protein in a meal is not a high protein meal
Most people under-report the amount of alcohol they drink
For most people, they don’t need to be perfect, they just need to be consistent
Don’t rely on one source of truth for your nutrition advice
Getting your nutrition advice from someone whose course was a week long is fine, until something goes wrong.
Why call it a ‘cheat meal’ if you’re only ‘cheating’ yourself
If you have toast for breakfast and a sandwich for lunch, you need to rethink your nutrition strategy
Those small tins of tuna/salmon are not a high protein option
Most people have an opinion on nutrition because they eat.
You can’t be healthy at any size if you don’t exercise
Those snack choices on a short haul flight are unnecessary and you don’t need to be eating a cookie
If you care about your cholesterol, cut down on your carbohydrate intake
Not everyone needs to lower their saturated fat intake
In nutrition, there are people and organisations who have an agenda that isn’t related to your health
Red meat isn’t high in saturated fat, actually
Most processed food doesn’t contain saturated fat as it’s quite expensive
If you don’t exercise, you aren’t healthy, even if you are lean
You don’t need to be entertained by every single meal
Family history is a big predictor in a lot of disease-states, however your genes are not your destiny
It’s never too late to change
Be wary of anyone who speaks in black and white, and won’t change their opinion in the face of new information
Cardio is really important for your heart and long term health and it’s wise to do that alongside your resistance training
Muesli bars/granola bars aren’t a good snack choice
If you live in NZ you need to take a vitamin D supplement and you need more than the dose that we are allowed to sell
Most people don’t need to snack, but athletes could do with that fourth eating opportunity
The iron supplement you get from your doctor is not the only choice for iron
Why are there ‘kids menus’ at restaurants?
Your high blood pressure is as likely linked to a high carbohydrate load as it is your salt intake
Some women train just fine fasted
For some people, intermittent fasting is the best approach, even if they are women
Fruit isn’t a health food for some people
Butter trumps margarine
Your cholesterol level is less important than what your doctor thinks it is
Most people need a magnesium supplement
Keto for fat loss is not a high fat diet
You can’t get fit by eating differently. You have to exercise
‘Everything in moderation’ isn’t true for everyone

Darren Candow returns with a creatine update

Mikki Williden — Wed, 03 Jul 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to returning guest Dr Darren Candow about the updates in the creatine research over the last two years. They talk about dosing creatine for different effects (performance versus cognition), where the research lies with respect to healthy aging, the best time to take creatine and what to take it with, sex differences in creatine usage, and more.

Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina. Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology. Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition. Dr. Candow also serves as the Chief Scientific Officer for TDF Sports.

https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.html

Darren episode 71 https://podcast.mikkiwilliden.com/71

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Mini Mikkipedia - Joint Health

Mikki Williden — Mon, 01 Jul 2024 07:00:00 +1200

Empowering Women: The Benefits of Building Muscle with Brandon DaCruz

Mikki Williden — Wed, 26 Jun 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to returning guest Brandon DaCruz about muscle mass and women, specifically why females should consider spending some time building muscle and chasing strong, rather than always trying to get smaller. They discuss the primary benefits of muscle, why it aids in building a more resilient metabolism, how the diet should be adjusted to support muscle mass building, how hormones affect this and much more.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/dk/podcast/chasing-clarity-health-fitness-podcast/id1619611966

Brandon on Mikkipedia https://podcast.mikkiwilliden.com/226

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Mini Mikkipedia - Ozempic, is it just a weight loss drug?

Mikki Williden — Mon, 24 Jun 2024 07:00:00 +1200

Dr Marcus Hawkins - using low carbohydrate diets in general practice

Mikki Williden — Wed, 19 Jun 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Dr Marcus Hawkins, general practitioner and collaborator in using low carbohydrate diets to improve health amongst his patients. They discuss his approach, and his patient’s willingness, and the success that he has seen. They discuss his introduction to the approach, his research in the field and why he thinks the NZ guidelines are slow to move in the face of emerging research that clearly shows a benefit. They also discuss Marcus’ thoughts on the ancestral diet for Maori in New Zealand and how the modern diet played a detrimental role in the overall health outcomes.

Dr Marcus Hawkins is a GP in Botany Downs who has spent over 30 years practising medicine, the first 15 as a hospital-based doctor and the next 15 years as a family physician in both the UK & New Zealand. He discovered the low-carb, keto diet in 2017 first through the movie The Magic Pill and then through his own extensive reading and research. I have become a passionate advocate for low-carb and keto eating. I am convinced it is the best way of eating for humankind and is based on good scientific evidence

https://www.healthpoint.co.nz/gps-accident-urgent-medical-care/general-practitioner/dr-marcus-hawkins/

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Mini Mikkipedia - Walking your way to better health

Mikki Williden — Mon, 17 Jun 2024 07:00:00 +1200

https://academic.oup.com/eurjpc/article/30/18/1975/7226309?login=false#431306163

Alexx Stuart - Low Tox Life

Mikki Williden — Wed, 12 Jun 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Alexx Stuart, creator of Low Tox Life. They discuss Alexx’s introduction into this area and the many things that are in our environment that can impact on overall health. They also discuss who might be more susceptible and steps to take to help reduce overall exposure.

Alexx Stuart is an educator and change agent who founded Low Tox Life in 2010 after seeing the lack of transparency in our food system, personal care and cleaning products. She's built a movement that's non-judgmental, positive and says low tox peeps are a force to be reckoned with! A columnist for Wellbeing magazine, she is also a sought-after speaker and consultant to businesses committing to change for good.

https://www.lowtoxlife.com/
https://www.lowtoxlife.com/podcast/
https://www.amazon.com/Low-Tox-Life-handbook-healthy/dp/1760634395/ref=asc_df_1760634395/?tag=hyprod-20&linkCode=df0&hvadid=693033695448&hvpos=&hvnetw=g&hvrand=11104054897524309584&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9010328&hvtargid=pla-522111621569&psc=1&mcid=e5211b3d85a43095b1ef993a0f4920d0&gad_source=1

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Mini Mikkipedia - Mistakes athletes make, Part 2

Mikki Williden — Mon, 10 Jun 2024 07:00:00 +1200

Lara Briden - discusses her new book, The Metabolism Reset

Mikki Williden — Wed, 05 Jun 2024 07:00:00 +1200

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki chats to women’s health expert, naturopath Dr Lara Briden about her new book The Metabolism Reset (also called Metabolism Repair for Womenl). This book explores various aspects of metabolic dysfunction, including IR, fatty liver and blood sugar problems and why it’s so important for general health. Mikki and Lara talk about this in relation to Lara’s book but also their own clinical practice, so it’s a good ‘fly on the wall’ discussion

Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/

Lara's books https://larabriden.com/lara-briden-books/

Lara’s previous appearance on Mikkipedia https://podcast.mikkiwilliden.com/33 and https://podcast.mikkiwilliden.com/248

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Mini Mikkipedia - Mikki and Saskia's book launch

Mikki Williden — Mon, 03 Jun 2024 07:00:00 +1200

https://www.mikkiwilliden.com/forty-over-forty
https://www.foodlovefamily.com/
https://www.instagram.com/food.love.family/

Beth McKenzie: Trailblazing Success - Running, Triathlons, and Entrepreneurship

Mikki Williden — Wed, 29 May 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to entrepreneur, former pro triathlete and accomplished endurance runner Beth McKenzie on balancing life, sport and business and how important family and community is in enabling them to live their best lives in Noosa. They discuss the ins and outs of Beth’s training for the UTA (which she won last weekend) and for Tarawera 104km (coming in 2nd behind Ruth Croft), her Olympic qualifying marathon attempts (Beth is an amazing runner) her diet and supplements, and where the best beer is in San Diego (Beth’s home town). They also talk about the ethos of Wyn Republic (the apparel company she and husband Luke co-founded), and how it is a staunch supporter of the wider endurance community. This is such a fun conversation that offers insight into the life and times of a real high achiever, you’re going to love it.

Beth McKenzie https://www.instagram.com/bethgmckenzie/?hl=en
Wyn Republic https://wynrepublic.com/

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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Mini Mikkipedia - conflicting nutritional truths

Mikki Williden — Mon, 27 May 2024 07:00:00 +1200

Unlocking Metabolic Mysteries: Prof. Vicki Vieira-Potter on Adipose Tissue, Menopause, and Exercise Mimics

Mikki Williden — Wed, 22 May 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Prof Vicki Vieira-Potter about sex differences in adipose tissue. They explore some of the surprising challenges and breakthroughs in research on adipose tissue and oestrogen, particularly post-menopause. They delve into the role of exercise in mitigating the metabolic risks associated with menopause and how certain compounds like ERb ligands and beta 3 adrenergic receptor agonists might mimic the effects of exercise at a molecular level. Finally, they discuss the impact of dietary choices, like a soy phytoestrogen-rich diet and almonds, on obesity, and how sleep restriction can influence our metabolism and glucose response.

Can be found here https://insidescientific.com/profile/victoria-vieira-potter/

Paper can be found here: https://www.ncbi.nlm.nih.gov/myncbi/victoria.vieira-potter.1/bibliography/public/

Dr. Vicki Vieira-Potter is an Associate Professor in the Department of Nutrition and Exercise Physiology at the University of Missouri, Columbia (MU). Her laboratory studies how estrogen loss affects energy metabolism and focuses on brain and adipose tissue-specific mechanisms. She and her team have demonstrated that aerobic fitness and exercise are protective against metabolic complications associated menopause; they use a variety of animal models and biomolecular techniques to address these research questions. She directs the Rodent Metabolic Phenotyping Core at MU. Dr. Vieira-Potter holds an undergraduate degree from Wheaton College (Norton, MA), and graduate degrees from the University of New Hampshire and the University of Illinois at Urbana Champaign, respectively. She completed postdoctoral training at the at Tufts (HNRCA) where she focused on obesity and metabolism. She has 70+ peer-reviewed publications in the area of adipose tissue/cardiometabolic disease.

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Mini Mikkipedia - The mistakes athletes make

Mikki Williden — Mon, 20 May 2024 07:00:00 +1200

Jen Unwin discusses food addiction

Mikki Williden — Wed, 15 May 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Jen Unwin, clinical psychologist and self stated food addict about food addiction. They discuss what food addiction is, why there is much controversy over the term ‘addiction’, how to know if YOU are addicted to food and what steps to take to help overcome. Jen has over 35y of experience in her field and is taking the helm with her colleagues in this space to get a consensus on food addiction.

Dr Jen Unwin (BSc, MSc, DPsy, FBPsS) is a consultant clinical health psychologist and has been working in the NHS for over 30 years helping people with chronic illness to live well with their conditions.

She has researched into the importance of hope in health and wellbeing and recently collaborated with her husband Dr David Unwin to support patients in primary care to manage their diabetes with making lasting changes to their sugar consumption to improve their condition and reduce medication.

Jen has been actively involved with the British Psychological Society, of which she is a fellow and also the UK Association for Solution Focused Practice, of which she is a past chair. She is also the author of Fork in the Road,

https://forkintheroad.co.uk/

https://www.eventbrite.co.uk/e/international-food-addiction-consensus-conference-ifacc-2024-registration-732854436347?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl

https://twitter.com/drjenunwin

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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Mini Mikkipedia - Which protein powder is best for me

Mikki Williden — Mon, 13 May 2024 07:00:00 +1200

Managing migraines and chronic pain with Dr Asare Christian

Mikki Williden — Wed, 08 May 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Dr Asare Christian about chronic pain, chronic pain management and migraines. As a doctor of Physiatry (which IS a medical doctor!), they discuss what chronic pain actually is, the connection between the mind and the body, the important questions that Dr Asare asks his patients to understand their pain better and more specifically they delve into migraine pain. Triggers, treatments and supplements are discussed.

Dr Asare Christian is a board-certified physical medicine and rehabilitation physician. He specializes in pain and musculoskeletal medicine. With a previous role as outpatient medical director of Good Shepherd Rehabilitation Network in Lehigh Valley, PA, and an academic appointment at the University of Pennsylvania Department of PM&R, Dr. Christian has the expertise to provide the best possible care. He earned his board certification through the American Board of Physical Medicine and Rehabilitation and is the owner and medical director of Aether Medicine in the Wayne, Mainline Philadelphia, PA area.

Aether Medicine https://aethermedicine.com/

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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Mini Mikkipedia - Appetite, weightloss and weight maintenance

Mikki Williden — Mon, 06 May 2024 07:00:00 +1200

Level Up - with multisport world champion Simone Maier

Mikki Williden — Wed, 01 May 2024 07:00:00 +1200

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast Mikki speaks to Simone “Speedy” Maier. The five-time Coast to Coast champion (winning it in her fastest time ever this year) talks about what makes her tick, what helps her train, her diet, the lessons she’s learned through the adversities she has overcome and her plans for the future, including her own goals, her coaching and A Level Up, her company set up with a fellow multisport friend, Emily Wilson

Simone https://www.simonemaier.co.nz/
Coaching email: simonemaiercoaching@gmail.com
A Level Up https://www.alevelup.co.nz/

Simone Maier is one of the world’s top adventure and multisport racers and your current Adventure and Multisport World Champion and she also has a GODZone Adventure Race win to her name in 2019 and many more….her list of achievements are endless ;-).

She is based in Wanaka, New Zealand where she has over the years accumulated a vast skill set and condensed them down into outdoor courses and coaching.

Simone offers coaching from any level up in all multisport disciplines and also caters for the elite performers, she is able to tailor a program or a course to your needs.

Simone has a unique approach to the way she teaches which has become legendary around these parts because she brings her quirky and lighthearted personality to keep the vibe high and keep you inspired to push on whilst imparting valuable knowledge

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Mini Mikkipedia - questions on protein and fibre

Mikki Williden — Mon, 29 Apr 2024 07:00:00 +1200

AI and Appetite: Ken Ford on Ketogenic Diets, Healthspan, and the Limits of Nutrition Science

Mikki Williden — Wed, 24 Apr 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Professor Ken Ford, co-founder and director of the Institute of Human and Machine Cognition. They discuss AI, ketogenic diets, why you can’t trust nutrition science and much more.

Kenneth Ford is Founder and Chief Executive Officer of the Florida Institute for Human & Machine Cognition (IHMC) — a not-for-profit research institute located in Pensacola, Florida. IHMC has grown into one of the nation’s premier research organizations with world-class scientists and engineers investigating a broad range of topics related to building technological systems aimed at amplifying and extending human cognition, perception, locomotion and resilience.

Ken is the author of hundreds of scientific papers and six books. He received his Ph.D. in Computer Science from Tulane University. He is a Fellow of the Association for the Advancement of Artificial Intelligence, a charter Fellow of the National Academy of Inventors, and a member of the Association for Computing Machinery, the IEEE Computer Society, and the National Association of Scholars.

In February of 2012, Dr. Ford was named to the Defense Science Board (DSB) and in 2013, he became a member of the Advanced Technology Board (ATB) which supports the Office of the Director of National Intelligence (ODNI). In 2018, Dr. Ford was appointed to the National Security Commission on Artificial Intelligence.
In 2020, Florida Trend Magazine named Ford one of its Living Legends, a list of all-time influential Florida leaders in business, medicine, academia, entertainment, politics, and sport.

He also hosts a popular podcast about science called Stem-talk: https://www.ihmc.us/stemtalk/

Ken Ford: https://www.ihmc.us/groups/kford/

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Mini Mikkipedia - Coffee, tea and cardiovascular health

Mikki Williden — Mon, 22 Apr 2024 07:00:00 +1200

Powering Through Protein: Dr. Jose Antonio's Insights on Endurance Training

Mikki Williden — Wed, 17 Apr 2024 07:00:00 +1200

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This week on the podcast Mikki speaks to Dr Jose Antonio about protein, caffeine, myths in sport science and nutrition, and his hot take on protein for endurance athletes.

Jose Antonio earned his PhD and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He’s the CEO and co-founder of the International Society of Sports Nutrition as well as the co-founder of the Society for Sports Neuroscience. He is a Professor in Exercise and Sport Science at Nova Southeastern University in Davie Florida. His research agenda includes work on high-protein diets, sports neuroscience, and sports supplements. He is also an author of 15 books and over 180 peer-reviewed publications.

Jose https://healthsciences.nova.edu/faculty/human-performance/antonio-jose.html

Paper https://healthsciences.nova.edu/faculty/human-performance/antonio-jose.html

Research gate: https://www.researchgate.net/profile/Jose-Antonio-22/2

ISSN link: https://www.sportsnutritionsociety.org/

Sport Science Dudes https://podcasts.apple.com/us/podcast/sports-science-dudes/id1670156526

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Mini Mikkipedia - Taking ownership of your health habits

Mikki Williden — Mon, 15 Apr 2024 07:00:00 +1200

HRT and Hormone health with Lara Briden and Nicky Keay

Mikki Williden — Wed, 10 Apr 2024 07:00:00 +1200

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This week on the podcast Mikki facilitates a discussion between Dr Nicky Keay and Dr Lara Briden about hormones, HRT and women’s health, after crowd sourcing questions from social media. It’s an in-depth and engaging discussion of current issues, beliefs around HRT and their recommendations.

Lara Briden is a naturopathic doctor and bestselling author of the books Period Repair Manual and Hormone Repair Manual — practical guides to treating period problems with nutrition, supplements, and bioidentical hormones. With a strong science background, Lara sits on several advisory boards and is the lead author of a 2020 paper published in a peer-reviewed medical journal. She has more than 20 years’ experience in women’s health and currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.

Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/
Lara's books The Period Repair Manual and the Hormone Repair Manual https://larabriden.com/lara-briden-books/

Nicky Keay is a medical doctor with expertise in the field of exercise endocrinology. Graduating from Cambridge University, she is an Honorary Clinical Lecturer in the Division of Medicine, University College London. Nicky’s clinical and research endocrine work is particularly with exercisers, dancers and athletes, with a focus on relative energy deficiency in sport (RED-S) and with women experiencing perimenopause and menopause.

Nicky's website: https://nickykeayfitness.com/about/
Nicky's book: Hormones, Health and Human Potential can be found at https://nickykeayfitness.com/new-book/
Nicky's previous Mikkipedia episode on Relative Energy Deficiency in Sport (RED-S) https://share.transistor.fm/s/33bba7b1 and hormone health https://podcast.mikkiwilliden.com/111

Lara’s previous appearance on Mikkipedia https://podcast.mikkiwilliden.com/33

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Mini Mikkipedia - Alcohol in perimenopause

Mikki Williden — Mon, 08 Apr 2024 07:00:00 +1200

Anna Lembke - Dopamine and addiction

Mikki Williden — Wed, 03 Apr 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Anna Lembke about dopamine and addiction. We discuss what people get wrong about addiction, is it black and white (are all addictions bad), the potential for food to be addictive - and why this is a contentious issue. The potential for anything to be addictive. Who is most at risk of becoming addicted, the impact of the pandemic (both good and bad) and any other insights that Anna has that weren’t explored in her book that was published in 2021. A fab interview you are going to love.

Dr. Anna Lembke received her undergraduate degree in Humanities from Yale University and her medical degree from Stanford University. She is currently Professor and Medical Director of Addiction Medicine, Stanford University School of Medicine. She is also Program Director of the Stanford Addiction Medicine Fellowship, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic, and a diplomate of the American Board of Psychiatry and Neurology and the American Board of Addiction Medicine.

In 2016, she published "Drug Dealer, MD – How Doctors Were Duped, Patients Got Hooked, and Why It’s So Hard to Stop" (Johns Hopkins University Press, 2016), highlighted in the New York Times as one of the top five books to read to understand the opioid epidemic (Zuger, 2018).

Dr. Lembke appeared in the Netflix documentary The Social Dilemma, an unvarnished look at the impact of social media on our lives.

Her latest book, "Dopamine Nation: Finding Balance in the Age of Indulgence" (Dutton/Penguin Random House, August 2021) was an instant New York Times and Los Angeles Times bestseller and has been translated into 30 languages. It combines the neuroscience of addiction with the wisdom of recovery to explore the problem of compulsive overconsumption in a dopamine-overloaded world.

https://www.amazon.com.au/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X

https://med.stanford.edu/profiles/anna-lembke

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Mini Mikkipedia - controlling hunger whilst dieting

Mikki Williden — Mon, 01 Apr 2024 07:00:00 +1300

Natural Strength: Dr. Eric Helms' Journey to Pro Bodybuilding

Mikki Williden — Wed, 27 Mar 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Eric Helms about body building, the history behind enhanced versus natural, Erics own decision to go down the natural body building route, and the journey it took for him to win his pro card last year in 2023, 19 years after he begun in the sport. We also discuss Eric’s supplement and nutrition strategy for his competition shows in 2023, and what is next for him.

Links:

Eric Helms: https://3dmusclejourney.com/about/eric-helms/

Iron Culture podcast: https://ironculture.libsyn.com/

MASS monthly research review: https://www.strongerbyscience.com/mass/

Eric on Mikkipedia https://podcast.mikkiwilliden.com/8

Eric and Cliff on Mikkipedia https://podcast.mikkiwilliden.com/76

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Mini Mikkipedia - Hunger hormones, regulating your appetite

Mikki Williden — Mon, 25 Mar 2024 07:00:00 +1300

Dr. Marco Altini - Unveiling the Science Behind Heart Rate Variability

Mikki Williden — Wed, 20 Mar 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Marco Altini, PhD, on heart rate, heart rate variability, stress and lifestyle. They discuss HRV, what it means, what affects it, how it is measured and the best conditions for doing so. They talk about the impact diet can have on HRV and sex related differences, whether or not these are clinically meaningful. They discuss also HRV Biofeedback and the impact that simple actions we can take for improving our stress response and HRV. Finally they also talk about wearables and the limitations (and benefits?) of tracking sleep.

Marco holds a PhD in applied machine learning, a M.Sc. in computer science engineering, and a M.Sc. n human movement sciences and high-performance coaching.

He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.

He is co-founder of HRV4Training, advisor at Oura, guest lecturer at VU Amsterdam, and editor for IEEE Pervasive Computing Magazine. He loves running.

Social:

Twitter: @altini_marco.
Personal Substack.
Strava.

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Mini Mikkipedia - managing your cholesterol through menopause

Mikki Williden — Mon, 18 Mar 2024 07:00:00 +1300

Chewing the fat! with Cliff Harvey and Darren Ellis

Mikki Williden — Wed, 13 Mar 2024 07:00:00 +1300

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This week on the podcast Mikki brings back Dr Cliff Harvey and Darren Ellis to talk strength training, fitness, nutrition, health, and things that are sparking their interest right now. As always, just a super interesting conversation that contains insights and information to interest all.

You can find Cliff over at https://cliffharvey.com/

Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.

Darren can be found at: https://www.darrenellis.coach/

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Mini Mikkipedia - What's wrong with Nutrients?

Mikki Williden — Mon, 11 Mar 2024 07:00:00 +1300

Putting Perspective on Protein with Prof. Don Layman

Mikki Williden — Wed, 06 Mar 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to returning guest Prof Don Layman about protein metabolism. They specifically discuss the importance of thinking about protein requirements from an amino acid perspective, how much protein you can consume in a meal and absorb, why amino acids as a whole are important for muscle protein synthesis (and not just leucine), the value of animal protein, how much more you need to eat as a vegetarian and so much more. As always, a fantastic conversation you don’t want to miss.

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications.

He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman currently serves as Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Agropur and the National Dairy Council. Dr. Layman earned his doctorate in human nutrition and biochemistry at the University of Minnesota.

Prof Layman publications: https://www.researchgate.net/profile/Donald-Layman

Conversations with Dr Lyon: https://www.youtube.com/playlist?list=PLx1_K-1RwcGTt25RbHqXYcRaQm6rD3Ce7

Prof Layman on Twitter: https://twitter.com/donlayman

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Mini Mikkipedia - The Athelete Gut

Mikki Williden — Mon, 04 Mar 2024 07:00:00 +1300

Sex differences in endurance athletes - Dr Guillaime Millet

Mikki Williden — Wed, 28 Feb 2024 07:00:00 +1300

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This week on the podcast Mikki welcomes back Dr. Guillaume Millet, to discuss sex differences in ultra endurance events. They discuss the interplay between biology and behaviour, how females are different from men and what possible advantages (and disadvantages) this may have over the longer distance. They also discuss biomechanics, and how much of this differences in the performance may be due to sociological differences. They discuss a ton, including Guillaumes dream event where true sex differences could be put to the test if money was no object!

PhD, is a professor at Jean Monnet University in Saint-Etienne.
From 1998 to 2013, he held various academic positions in France, including a 4-year full-time research contract at the French National Institute for Medical Research (INSERM).
In 2013, he moved to the University of Calgary where he directed a research team of ~15 trainees, the Neuromuscular Fatigue Lab. He also was Vice-Chair Research of the Canadian Society for Exercise Physiology from 2014 to 2016.
Back to France in 2018, he received a very competitive IDEXLYON fellowship (1,16 million €), a program that aims to attract outstanding scientists with a strong international track record and now leads the ActiFS (Physical Activity, Fatigue, Health) academic chair.
Prof. Millet was named at the Institut Universitaire de France as a Senior member in 2019 and director of the inter-university Laboratory of Human Movement Biology in 2020.
His general research area investigates the physiological, neurophysiological and biomechanical factors associated with fatigue, both in extreme exercise and in patients (neuromuscular diseases, cancer, ICU). His research is focusing on understanding fatigue in order to create tailored rehabilitation programs for clinical populations in order to enhance patients’ quality of life.
In July 2021, he had published 5 books and 260 journal articles (cited > 10,700 times), his H index was 55. He has supervised 37 postdoctoral fellows and PhD students coming from 13 different countries and he served as an external reviewer for over 60 PhD candidates. Guillaume has been an invited speaker ~ 137 times in 17 different countries.
Dr Millet’s profile here: https://libm.univ-st-etienne.fr/en/research-teams/paf/researchers/millet-guillaume.html

Research gate https://www.researchgate.net/profile/Guillaume-Millet-3

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Mini Mikkipedia - The impact of alcohol on sleep

Mikki Williden — Mon, 26 Feb 2024 07:00:00 +1300

Optimising health and longevity with Gil Blander founder of Inside Tracker

Mikki Williden — Wed, 21 Feb 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Gil Blander, the founder of InsideTracker, a revolutionary platform that empowers individuals to optimise their health by tracking and improving their biomarkers. Gil shares his journey into the world of longevity and health, shedding light on how InsideTracker is pioneering personalised health optimisation. We discuss Gil’s passion for longevity, the science behind biomarkers used in Inside Tracker, how personalised health data can lead to significant behaviour change, their own InnerAge calculation as a behaviour change tool and their published research include the bio signatures of endurance runners.

This episode is a must-listen for anyone interested in the cutting edge of health optimisation, longevity science, and personal wellbeing.

Gil Blander, Ph.D., is an internationally recognised biologist, longevity expert, and the founder of InsideTracker. With a profound passion for aging research and personalised health, Gil has dedicated over two decades to exploring the science of longevity and biomarker analysis. Holding a Ph.D. from the Weizmann Institute of Science and having conducted postdoctoral research at MIT, Gil's academic and professional journey has been focused on the intersection of biology, technology, and health optimisation. Through InsideTracker, he aims to empower individuals to take control of their health by providing them with personalised, data-driven insights to live longer, healthier lives. Gil's work has been featured in major publications, and he continues to be a leading voice in the fields of biotechnology and personalised health.

Gil: https://www.linkedin.com/in/gilblander/

Inside Tracker: https://www.insidetracker.com/

Longevity by Design https://info.insidetracker.com/podcast

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Mini Mikkipedia - The relationship between low phosphate levels and iron infusions

Mikki Williden — Mon, 19 Feb 2024 07:00:00 +1300

Hydration insights, sodium loss and detailing the sweat test with Andy Blow

Mikki Williden — Wed, 14 Feb 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Andy Blow, founder of Precision Hydration all about..hydration. They discuss Andy’s initial interest in this area, coming from an athlete’s background and his own experience with hydration and getting it wrong. They discuss the accuracy of the sweat test and what it can tell us, what is a field-based test any athlete can use to determine their hdyration requirements, why some athletes sweat more (or lose more sodium) than others and any sex based differences. And loads more.

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.

An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title.

It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration.

Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books

Precision hydration https://www.precisionhydration.com/au/en/

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Mini Mikkipedia - Considerations for the vegetarian athlete

Mikki Williden — Mon, 12 Feb 2024 07:00:00 +1300

Transcript generated using AI transcription services; errors may occur. Contact Mikki for clarification

00:11
Hey everyone, it's Mikki here. You're listening to Mini Mikkipedia on a Monday. And today I'm gonna chat about the vegetarian athlete because there are certain nutrition considerations which I feel could warrant a little bit more attention beyond just the micronutrients and macronutrients we know to be of concern. So I'm gonna run through them as I see it and then also have a chat about blood biomarkers.

00:40
just at the end. And I will preface this by saying that whilst of course I have an omnivore diet, I work with a number of athletes and individuals looking to optimize their vegetarian approach. These are conversations that I'll have in my clinic at least every couple of weeks because there is a way to do it properly so you're not going to be at risk of losing muscle mass or impacting negatively on recovery.

01:10
This is particularly for people with high energy requirements and a lot of teenagers would fall into this and particularly teenage girls who may turn vegetarian because of a moral stance or they have it in their head that this is going to help with their body composition or whatever it is. Yet often those health conscious ones take it just a little bit further than what ideally it would be taken.

01:38
And calories are of a concern in this space because teenagers particularly have high energy requirements just through the fact that they're growing plus their sport and of course to fill their brain for school etc. And there are just periods of the day where they just can't eat all day long, right? Not that you would necessarily want them to. And vegetarian based diets can be challenging in that getting quality calories.

02:07
can be limited because there is an increased fiber intake. From people who follow a vegetarian diet, which has a lot of beans and vegetables added, getting the calorie requirements in quite a high volume diet can be tricky. So, you know, if I look at the literature around this area, on balance for adults at least,

02:30
The difference in energy intake between omnivores and vegetarians might be only about 5%, which isn't actually a major in the big scheme of things. Someone may easily maintain their weight in that space, but it's just those higher energy requirements from a vegetarian athlete. And another person I would, or avatar if you like, that I would put into this camp would be potentially a male who is doing endurance-based sport, who has gone vegetarian and isn't

03:00
calories or supplementing. So they're just sort of loading up a lot on beans and rice and potatoes and and hey maybe cheese and stuff like that but find that they're actually losing weight but importantly they're unable to recover as well. So I think calories is or can be a major consideration but then of course to turn that on its head sometimes people can absolutely overdo calories particularly if they're chasing something like protein and protein which

03:29
It's more difficult to get in a vegetarian diet. And you do have to consume almost several hundred calories more to get the same amount of protein that you would otherwise find in a steak. If this is the case for some people, then their vegetarian approach by dropping out meat can in fact increase the calories and make it more challenging for them to maintain a body composition that aids performance and also aids health.

03:56
So I think that's also really worth considering too. And of course from the macronutrients, protein is the major one of consideration. And protein quality is a term which we refer to here. So it encompasses a protein's sources of amino acid composition, its digestibility, and subsequent bioavailability of specific amino acids. And also of course that metabolic fate of those amino acids.

04:23
Such factors are affected by the specific protein source, whether it's consumed as isolated protein, such as you'd find in a protein powder, or as a protein-rich whole food, and whether that protein source is consumed alongside other foods in a meal. Irrespective, the quality of a protein source has reliably been shown to play an important role in determining the magnitude of post-exercise muscle protein synthesis response. And that response is responsible

04:53
for aiding recovery. So milk, egg and meat derived proteins all stimulate robust post-exercise NPS response and this is attributed to their high essential amino acid content, particularly leucine, a lack of any notable amino acid deficiencies, rapid digestibility, and a high total digestibility and absorbability and therefore more availability in circulation.

05:22
So that is that they're just more bioavailable. And this has been observed in a number of studies using milk, using eggs, using ground beef and beefsteak. So we're quite confident that if you have these foods, then you're gonna be okay, particularly if they're in a certain amount, right? In contrast, there are in fact fewer studies looking at post-exercise MPS response following the ingestion of non-aminoderived proteins.

05:49
Nevertheless, there is a widely held view that these non-animal proteins are inferior with respect to their capacity to stimulate that NPS rate compared with animal proteins. The lower anabolic potential of these proteins is thought to be attributed to a few factors. So, the presence of non-protein constituents and anti-nutritional factors are thought to slow and reduce the digestion and absorption of protein, meaning that a lower

06:17
proportion of ingested amino acids become available in circulation after a meal. So they're just not there to help with that muscle protein synthesis. However, if you were eating these amino acids in their purified form, so isolated from these other food constituents, it does help that digestibility. So the digestibility or the lower digestibility is attributed to the fact that they are in a whole food and a food matrix.

06:44
So once you strip them out and have it in, say, a protein powder form, it's actually much better. Despite that though, these plant sources frequently have lower total essential amino acid contents, and leucine, methionine, and or lysine in particular are amino acids which are suggested to provide limitations to that muscle protein synthesis response, either at the molecular signaling or substrate availability level. And this is

07:13
true when we're looking at studies investigating wheat or soy protein compared to their animal-based sources. However, interestingly, there have been studies recently demonstrating that getting a good bolus ingestion of mycoprotein, which is a fungal-derived protein-rich source, and I believe that if you eat something like corn, that Q-U-O-R-N product, that's made of mycoprotein,

07:41
This does result in a greater stimulation of NPS compared with a leucine-matched bolus of milk protein. So non-animal protein sources aren't necessarily less anabolic, but require consideration on a case-by-case basis. So you can't just blanketly say, that's gonna be lower. An emerging theme is that the differences between animal and plant-based protein sources are absent when we have higher doses of protein.

08:08
So, and I talked to Don Layman about this in an upcoming episode in that you will need to, as a plant-based or a vegetarian, if that's what you're getting a lot of your protein from, you need to eat more of that protein source to get a similar muscle protein synthesis response. Whereas in certain situations where 25 grams of animal-based protein is enough to hit that NPS, you might be looking at about 40 grams of a plant-based protein to get a similar response.

08:38
Blending plant protein sources is suggested as a way to get rid of these essential amin...

The Nutritional Prescription: Enhancing Immunity with Dr. Rod Mulgan

Mikki Williden — Wed, 07 Feb 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Rod Mulgan, medical doctor, lawyer and author about preventative medicine. They discuss the modern diet, and how it is devoid of nutrients that help support immunity. They discuss the term hidden hunger, and how this relates to topsoil and the nutritional content of our foods. They delve into gut related health and so much more.

Aged-care doctor Dr Roderick Mulgan has a long-held interest in preventative medicine, with a research focus on inflammation, longevity, immunity and the role of functional foods. He has been a doctor for a quarter century and is a Fellow of the Royal New Zealand College of General Practitioners. Over the last decade he has developed a multi-doctor practice that services aged-care facilities. His aged-care work led to an interest in the effect of lifestyle choices on well-being and in particular (unusual among mainstream doctors) the evidence that novel foods and supplements promote long-term health. This led him to consider how the major debilitating diseases of the middle and later years evolve, and what can be done about them. He is the author of three books related to these topics Build Your Immunity For Life, examines the role of lifestyle and diet in boosting immunity and protecting against infection. In addition to these two books The Internal Flame: New Insights into Silent Inflammation, and Eat Yourself Health. He is also a practising lawyer at Rubicon Chambers.

Books https://calicopublishing.co.nz/products/build-your-immunity-for-life-diet-and-lifestyle-choices-to-protect-against-infection

https://www.mightyape.co.nz/product/the-internal-flame/29850175

Linked In profile https://www.linkedin.com/in/roderick-mulgan-b404894a/?originalSubdomain=nz

Stuff article https://www.stuff.co.nz/national/300930980/not-a-total-workaholic-meet-the-auckland-doctor-who-is-also-a-practising-lawyer

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Mini Mikkipedia - Stress and weight loss

Mikki Williden — Mon, 05 Feb 2024 07:00:00 +1300

Protein for the endurance athlete - with Dr Eric Williamson

Mikki Williden — Wed, 31 Jan 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Eric Williamson about protein and endurance athletes. They discuss the importance of protein metabolism for endurance, sex differences that might exist, the discuss protein in the context of a low carbohydrate diet for an athlete and also touch on intermittent fasting. It’s a great episode!

Papers
https://pubmed.ncbi.nlm.nih.gov/30252774/
https://pubmed.ncbi.nlm.nih.gov/37710376/
https://pubmed.ncbi.nlm.nih.gov/31083047/
https://pubmed.ncbi.nlm.nih.gov/34179054/

Eric has been practicing as a registered dietitian since 2015. Has a BA and BSc from Western University, and attained his MSc and PhD in exercise and metabolism from University of Toronto. He’s worked with a broad range of individuals from elite athletes with the University of Toronto’s men’s varsity basketball team and the Ontario Hockey League’s Oshawa Generals, to people trying to balance fitness goals with work and family. He founded Unlocked Fitness and Nutrition before being appointed as Director of Nutrition at Canyon Ranch.

Can be found here https://www.canyonranch.com/integrative-wellness-approach/experts/eric-williamson-nutritionist/ and https://www.unlockedfitnessandnutrition.com/

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Mini Mikkipedia - what's the word on dairy?

Mikki Williden — Mon, 29 Jan 2024 07:00:00 +1300

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https://mikkiwilliden.wordpress.com/2014/04/05/time-to-rethink-the-low-fat-dairy-option/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310465/

Unveiling the Secrets of Body Transformation with Brandon Da Cruz

Mikki Williden — Wed, 24 Jan 2024 07:00:00 +1300

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This week on the podcast I speak to Brandon daCruz, one of the GOAT in the physique and body transformation space. We discuss what got Brandon interested in nutrition and exercise initially, what fuels his desire now to stay current and relevant in the space, where he feels there are persistent myths in the diet and fitness space and how he addresses these with evidence based information. We also discuss common mistakes people make when trying to transform their physique, what people can expect if they work with him, the concept of energy flux, stress and so much more. Brandon is a wealth of information, it is mindblowing the amount that he knows!

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/dk/podcast/chasing-clarity-health-fitness-podcast/id1619611966

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Mini Mikkipedia - reverse dieting protocol

Mikki Williden — Mon, 22 Jan 2024 07:00:00 +1300

Transforming Type 1 Diabetes: A Low Carbohydrate Journey with RD Dikeman

Mikki Williden — Wed, 17 Jan 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to RD Dikeman, about low carbohydrate diets for people with type 1 diabetes. They discuss how RD’s life was turned upside down when his son Dave was diagnosed with type 1 diabetes in 2013 and how the discovery of Dr Richard Bernstein’s book ‘The Diabetes Solution’ transformed the management of Dave’s condition, helped improve RD’s own health, and was the catalyst for RD to take on the job of making the information of how to adopt a low carbohydrate approach accessible. He’s responsible for setting up the Type 1 Grit group (of which there is now published data on the success of these individuals), and for hundreds of hours of interviews with Dr Bernstein (who has himself managed his own type 1 diabetes for over 40 years with low carbohydrate) in an effort to educate and inform. They also discuss the common myths that circulate about low carbohydrate diets and type 1 diabetes and so much more.

Paper: https://pubmed.ncbi.nlm.nih.gov/29735574/

Dr Bernstein’s book https://www.amazon.com.au/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699

RD Dikeman on X: https://twitter.com/DikemanDave

RD Dikeman is a theoretical physicist and producer of Dr. Richard Bernstein’s Diabetes University, a series of free videos on YouTube on how best to manage diabetes. He’s also co-founder of TYPEONEGRIT, an awesome Facebook group for folks aged between one to 81, following Dr. Bernstein’s low carb approach to achieving healthy, normal, non-diabetic blood sugars

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Mini Mikkipedia - Vitamin D - all you need to know

Mikki Williden — Mon, 15 Jan 2024 07:00:00 +1300

Energizing Science: Exploring the Real Value of Energy Drinks with Dr. Andrew Jagim

Mikki Williden — Wed, 10 Jan 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Dr Andrew Jagim about the value of energy drinks. There are literally hundreds of different choices available, and while they may seem like the domain of the sleep deprived or of the adolescent gamer, there’s more to them than just leaving you wired. They do a deep dive into the ins and outs, based on a position statement released by the international sports science and nutrition group, as to what the science says is worth purchasing, and what is best left on the shelf. They discuss the ingredients that have a real sports performance benefit, the timing of consumption in order to optimise their benefits, what athletes should look for in their ideal multi-ingredient drink, what the potential risks are (and for whom) and the appropriateness of them for an adolescent population.

Dr. Jagim is currently the Director of Sport Medicine Research for the Mayo Clinic Health System in La Crosse, Wisconsin and an Associate Professor of Family Medicine. Dr. Jagim completed his PhD in Kinesiology with an emphasis in Exercise Physiology at Texas A&M University. Andrew is also a certified strength & conditioning specialist with distinction through the National Strength & Conditioning Association and a certified sports nutritionist through the International Society of Sports Nutrition.

His primary research area focuses on nutritional requirements, knowledge and dietary intake of athletes and how these factors influence performance and health. Dr. Jagim also studies the physiological demands of various sports and how they pertain to injury, recovery status and performance. He also has a focused interest on the safety and efficacy of dietary supplements. This work has led to several publications in peer reviewed journals, and presentations at national conference events.

Biography: https://www.mayoclinichealthsystem.org/providers/andrew-jagim-phd

Position statement discussed: https://pubmed.ncbi.nlm.nih.gov/36862943/

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Mini Mikkipedia - foods with Health Halos.

Mikki Williden — Mon, 08 Jan 2024 13:01:56 +1300

SFuels - fueling you for the work required with Leighton Phillips

Mikki Williden — Wed, 03 Jan 2024 07:00:00 +1300

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This week on the podcast Mikki speaks to Leighton Phillips, founder of the world-leading, Low-Carb, High Fat nutrition company that supports endurance performance, SFuels.

They discuss the development of SFuels, (with Leighton searching for but not being able to find products that weren’t full of sugar) and how they continue to evolve the product based on feedback from the likes of Dr Dan Plews and Zach Bitter, to help endurance athletes optimise their health and performance - because you can do both. Mikki and Leighton discuss the high carb intakes recommended by other sports nutrition companies, why this isn’t ideal for all in all scenarios, and why Fuels has adopted a ‘fuel for the work required’ - helping athletes both upregulate fat oxidation and provides carbs where required. They also discuss the innovative ingredient list in some products that are based in research as they continue to refine their offerings. This is a great episode for anyone interested in sports nutrition, whether you lean the low carbohydrate route or not (as these products are not just designed for the low carbohydrate athlete).

Leighton Phillips studied both naturopathy and computer science before starting SFuels in 2016 while working in Hong Kong and looking for a product to help reduce inflammation that occurred through training that was hampering his recovery. What started with one energy bar has grown into a portfolio of everyday low-carb/keto food-drink products that support enhanced fat oxidation training, and a product set and protocol for high-intensity interval training and racing. Beyond their awesome Blueberry Cocoa bars, they have a Keto 3 Breakfast Cereal, a Revival recovery chocolate shake mix, Gel Powder (mix with water), and multiple flavors of Endurance Drink mix’s. SFuels nutrition trains metabolic flexibility, which is the ability to burn fat and carbohydrate efficiently, for optimal energy, faster recovery and long-term wellness. It’s all about leveraging the Right Fuel. Right Time ™ to match aerobic and anerobic intensity.

SFuels: https://www.sfuelsgolonger.com/pages/about-us

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Mini Mikkipedia - thoughts for a New Year

Mikki Williden — Mon, 01 Jan 2024 07:00:00 +1300

Utilising a health restoration diet with David Mathas

Mikki Williden — Wed, 27 Dec 2023 07:00:00 +1300

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This week on the podcast Mikki speaks to Dave Mathas, fat loss and metabolic health specialist at Team Biolayne, about a health restoration diet, or the diet after the diet. Commonly referred to as a reverse diet, David discusses what IS a health restoration diet (and how it differs from standard dieting), who is it for, what the benefits (and potential downsides) are of it, what some of the common mistakes people make when they embark on this approach, and how to approach it in a sustainable way. They also discuss expectations around the outcomes. This is a great listen for anyone who is interested in fat loss or who coaches fat loss.

David is an Army Combat Medic Veteran who served overseas in Iraq from 2010-2011. After finishing his career in the military, he went on to earn his Master’s Degree in Exercise Science from The University of South Florida, where he studied under Dr. Bill Campbell. During his time at USF, David was a member of a number of research teams that have published peer-reviewed studies looking at metabolic rates and muscle recovery.

David started as an intern with Layne Norton in 2017 and worked himself up to being the first ever Team Biolayne coach, and in 2020 he wrote and published the Amazon Best Seller, ‘A Shell of Myself.’ David’s approach as a coach combines evidence-based practices with real-world application to find the perfect blend that fits his client’s lifestyle, preferences, and goals. In David’s spare time he really enjoys spending time with his wife and daughter, riding his horse, being outdoors, and listening to music.

David has experience working with all different clients for all different goals such as fat loss, reverse diet, muscle building, maintenance, lifestyle, and contest prep

IG handle https://www.instagram.com/coachdavidmathas/?hl=en

Biolayne https://biolayne.com/coach/david-mathas/

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Mini Mikkipedia - Supplements for hormone health

Mikki Williden — Mon, 25 Dec 2023 07:00:00 +1300

Fatigue in the endurance athlete - Dr Guillaume Millet

Mikki Williden — Wed, 20 Dec 2023 07:00:00 +1300

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This week on the podcast Mikki speaks to Guillaume Millet about the endurance athlete. They discuss factors which determine success, how important VO2 max is for someone going long, Guillaume’s flush model and what creates fatigue, how we might train to be better athletes and build resilience against fatigue.

Dr. Guillaume Millet, PhD, is a professor at Jean Monnet University in Saint-Etienne.

From 1998 to 2013, he held various academic positions in France, including a 4-year full-time research contract at the French National Institute for Medical Research (INSERM).

In 2013, he moved to the University of Calgary where he directed a research team of ~15 trainees, the Neuromuscular Fatigue Lab. He also was Vice-Chair Research of the Canadian Society for Exercise Physiology from 2014 to 2016.

Back to France in 2018, he received a very competitive IDEXLYON fellowship (1,16 million €), a program that aims to attract outstanding scientists with a strong international track record and now leads the ActiFS (Physical Activity, Fatigue, Health) academic chair.

Prof. Millet was named at the Institut Universitaire de France as a Senior member in 2019 and director of the inter-university Laboratory of Human Movement Biology in 2020.

His general research area investigates the physiological, neurophysiological and biomechanical factors associated with fatigue, both in extreme exercise and in patients (neuromuscular diseases, cancer, ICU). His research is focusing on understanding fatigue in order to create tailored rehabilitation programs for clinical populations in order to enhance patients’ quality of life.

In July 2021, he had published 5 books and 260 journal articles (cited > 10,700 times), his H index was 55. He has supervised 37 postdoctoral fellows and PhD students coming from 13 different countries and he served as an external reviewer for over 60 PhD candidates. Guillaume has been an invited speaker ~ 137 times in 17 different countries.

Dr Millet’s profile here: https://libm.univ-st-etienne.fr/en/research-teams/paf/researchers/millet-guillaume.html

Research gate https://www.researchgate.net/profile/Guillaume-Millet-3

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Mini Mikkipedia - lifestyle changes for healthy hormones (Part 1 - Progesterone)

Mikki Williden — Mon, 18 Dec 2023 07:00:00 +1300

Mitochondrial Mastery: Exploring Energy, Fatigue and Long COVID with Dr. Christabelle Yeoh

Mikki Williden — Wed, 13 Dec 2023 07:00:00 +1300

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This week on the podcast Mikki Speaks to Dr Christabelle Yeoh on the health of our mitochondria. They discuss the influence of mitochondria on energy and fatigue (spoiler: massive) and the major influencers are. Dr Yeoh works on cases of fatigue, and in today’s podcast she focuses on the impact of long covid and what can be done to restore mitochondrial health and help mitigate the fatigue symptoms. They also discuss testing that is available and how to determine what is going on at the root cause.

Dr Christabelle Yeoh has over 2 decades of experience in clinical care, most of which has focused on understanding root causes of chronic disease. She works with her patients to optimise digestive health, microbiome, mitochondria and brain performance. She applies the premise that dysfunctions can be corrected with established practices of nutritional and environmental medicine. Through clinical assessments, you gain a perspective of your gastrointestinal and microbiome function. We then apply specific lifestyle and nutrition advice to positively influence metabolism.

Dr Yeoh has a strong interest in chronic disease management, neurological, gastrointestinal and metabolic health. She is passionate about sharing her in-depth knowledge on the interconnectedness of human metabolism, biology and behaviour. Dr Yeoh dedicates her practice to working with patients with complex chronic conditions, neuro-immune mediated or chronic inflammatory illness. She helps address the chronic conditions that can be related to adverse factors in her patient’s lifestyle, nutrition and environment to help optimise their overall function and wellbeing.

Dr Yeoh graduated from medicine at the University of London in 1999 and obtained her membership with the Royal College of Physicians (UK). She has a Masters degree in Nutrition from King’s College London. After practicing hospital medicine, she worked as a general physician with an interest in Nutritional and Environmental Medicine. She was a director and past president at the Australasian College of Nutritional and Environmental Medicine (ACNEM) and is active on the teaching faculty.

Dr Yeoh can be found at https://nextpracticehealth.com/locations/nsw-edgecliff/team/dr-christabelle-yeoh

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Mini Mikkipedia - Grinding your teeth? - Why these nutrients might help.

Mikki Williden — Mon, 11 Dec 2023 07:00:00 +1300

The evolution of ageing with Prof. Michael R. Rose

Mikki Williden — Wed, 06 Dec 2023 07:00:00 +1300

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This week on the podcast Mikki Speaks to Professor Michael R Rose.

Dr. Rose is an evolutionary biologist whose work on aging has transformed the field. They discuss his entry into evolutionary biology, how his mentors encouraged his studies that eventually led to his revolutionary work in aging. They discuss how we are protected during our younger years from the detrimental impact of modern life to an extent, so humans as a species can survive, however once past the reproductive years, this changes, thus influencing the aging process. This has implications for dietary choices, activity levels and even how we socialise, which is covered in today’s podcast.

An evolutionary biologist, evolution has described the field of aging research as “after Rose,” thanks to his influential book Evolutionary Biology of Aging. In 1997, Rose was awarded the Busse Research Prize by the World Congress of Gerontology. In 2004, he published a technical summary of his work on the postponement of aging, Methuselah Flies, followed in 2005 by a popular book on the topic, The Long Tomorrow. He has more than 300 publications, and has given hundreds of scientific talks around the world. He is currently a Distinguished Professor of Ecology and Evolutionary Biology at the University of California, Irvine and looking forward to retirement.

Prof Michael R Rose https://www.faculty.uci.edu/profile/?facultyId=5261

Prof Rose google scholar page https://scholar.google.co.uk/citations?user=NCQ3E5sAAAAJ&hl=en

Prof Rose Website: https://55theses.org/

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Mini Mikkipedia - mitigating weight gain in the endurance athlete

Mikki Williden — Mon, 04 Dec 2023 07:00:00 +1300

Dr Cliff Harvey discusses the value of Functional Testing

Mikki Williden — Wed, 29 Nov 2023 07:00:00 +1300

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This week on the podcast Mikki speaks to fan favourite, Cliff, on functional testing. We discuss a range of different tests that are available via user pays, and Cliff gives his perspective on what is worth spending money on and what isn’t.

You can find Cliff over at https://cliffharvey.com/

Holistic Performance Institute: https://www.holisticperformance.institute/

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Mini Mikkipedia - GERD (gastro-espohageal reflux disease)

Mikki Williden — Sun, 26 Nov 2023 07:00:00 +1300

Prof Grant Tinsley: Body composition and intermittent fasting for active people

Mikki Williden — Wed, 22 Nov 2023 07:00:00 +1300

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This week on the podcast. Mikki speaks to Dr Grant Tinsley about the accuracy of body composition scales, what is considered gold standard and how much weight we should put on the numbers that are provided by your at home bathroom scales versus the In Body that you might have at your gym. They also discuss intermittent fasting for active populations (including men and women). A great all around discussion for people wanting to understand their body composition data more AND for those interested in intermittent fasting.

Grant Tinsley is an Associate Professor at Texas Tech University, the Director of the Energy Balance & Body Composition Laboratory, and is a Certified Strength and Conditioning Specialist (CSCS) and Certified Sports Nutritionist (CISSN). He has over 150 peer-reviewed journal articles and abstracts, with his major research interests being sports nutrition strategies, body composition assessment techniques, and intermittent fasting in active populations.

Grant can be found here at his website https://granttinsley.com/ where there is a link to his research, and on Instagram here https://www.instagram.com/grant_tinsley_phd/

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Mini Mikkiepdia - Cycling calories and metabolic toggles

Mikki Williden — Mon, 20 Nov 2023 07:00:00 +1300

Novice Gains: A Deep Dive into Bodybuilding with Anastasia Boulais

Mikki Williden — Wed, 15 Nov 2023 07:00:00 +1300

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This week on the podcast Mikki speaks to her good friend Anastasia Boulais about stepping on stage in her first body building competition. Rather than getting an experienced competitors perspective on the training, the diet and the preparation for ‘peak week’, Mikki and Anastasia do a deep dive into these elements from a novice perspective. They discuss the motivation behind doing a show, what keeps Anastasia’s head in the game if motivation dips, what it feels like to really go to the well when deep in the calorie deficit, and some of the behind the scenes information for what it is like to be on stage judged solely on what you look like and how you show up. This is a conversation around training, diet, and mindset - so it’s not just for those interested in body building or physique sport.

You can follow Anastasia over on Instagram at https://www.instagram.com/arcticfox.nz/

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Mini Mikkipedia - preparing for the Christmas season

Mikki Williden — Mon, 13 Nov 2023 07:00:00 +1300

Metabolic Flexibility with Dr Mike T. Nelson

Mikki Williden — Wed, 08 Nov 2023 07:00:00 +1300

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This week on the podcast I speak to Dr Mike T Nelson, one of the OGs in the space of exercise physiology, , human performance optimisation. and metabolic flexibility. In this chat we discuss metabolic flexibility, why it is important for both health and performance and some common myths or misconceptions. We also discuss strategies for improving it. We discuss fasted cardio, his thoughts around macros for fat loss, strength training, sleep and more.

Mike can be found at: https://miketnelson.com/

Flex Diet Podcast https://open.spotify.com/show/42TdIuiFnDYHNWK9deio5l

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Mini Mikkipedia - Mindset

Mikki Williden — Mon, 06 Nov 2023 07:00:00 +1300

Dr Jade Teta - Mind, Muscle and Metabolism

Mikki Williden — Wed, 01 Nov 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Jade Teta, renown expert in hormones, metabolism, stress and fat loss. They do a deep dive into these topics, and the impact that our own ‘script’ and the stories we tell ourselves, how these impact on the ability to lose weight and keep it off.

Dr. Jade Teta is an integrative physician, author and sought-after expert in the realm of metabolism and self-development.He spent the last 25 years immersed in the study of strength and conditioning, hormonal metabolism and the psychology of change and success. He is the founder and creator of the international health and fitness company, Metabolic Effect, and the author of several books including the best sellers, Metabolic Effect Diet, and Metabolic Aftershock. He has also contributed both, the exercise and sports nutrition chapters, to The Textbook Of Natural Medicine. He is now focused on his own company, Jade Teta, LLC, that combines his medical and fitness knowledge with his expertise in self-development and mindset change.

Dr Jade Teta https://www.jadeteta.com/jade-teta-about

Next Level Human podcast https://podcasts.apple.com/gb/podcast/next-level-human-with-dr-jade-teta/id1333722346

Mini Mikkipedia - Hypertension

Mikki Williden — Mon, 30 Oct 2023 07:00:00 +1300

Episode 200! - Grant Schofield back to discuss the future of medicine

Mikki Williden — Wed, 25 Oct 2023 07:00:00 +1300

This week, for our 200th episode, Mikki brings back her first guest on the show, Professor Grant Schofield, to get an update on his most recent project, a new book looking at the Future of Medicine.

As always, this is an informative and informal chat about health, nutrition, lifestyle and wellness with a ton of practical tips that the listener can take away.

Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life.

Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise.

Grant’s What the Fat books can be sourced here: https://profgrant.com/books/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/

Pre Kure https://prekure.com/

Mini Mikkipedia - Recovery

Mikki Williden — Mon, 23 Oct 2023 07:00:00 +1300

Dan Plews talks training strategies for the endurance athlete

Mikki Williden — Wed, 18 Oct 2023 07:00:00 +1300

This week on the podcast 🎙️ Mikki is joined by returning guest Dr Dan Plews talking through training strategies that he’s currently interested in, the difference in the types of gels (i.e. maurten v other gels) and if they make a difference. Mikki and Dan revisit metabolic health and Dan chats about his race at Challenge Roth, and what he’s training for now.

Dan Plews is an Applied Sport Scientist, Researcher, Coach and competitive Triathlete. As an applied Sports Scientist, Dan has worked closely with athletes who have won more than 25 World and Olympic titles in sports including rowing, kayak and triathlon. Dan was part of Rowing New Zealand’s preparations for both 2012 and 2016 in Olympic Games as a Sports Scientist.

As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel and more recently the 2022 World Ironman Champion, Chelsea Sodaro . Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance which has continued to go from strength to strength. If all of this isn’t enough, he was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.

Dan Plews: https://www.endureiq.com/about-us

Endure IQ: https://www.endureiq.com/

Mini Mikkipedia - Belly Fat

Mikki Williden — Mon, 16 Oct 2023 07:00:00 +1300

Dr Scott Lear - overcoming mental illness

Mikki Williden — Wed, 11 Oct 2023 07:00:00 +1300

This week on the podcast I speak to dr Scott Lear, professor in at Simon Fraser University on mental health, lifestyle strategies and speaking out in order to help foster awareness and acceptance amongst those around you. We spent most of our time discussing Professor Lear’s own depression diagnosis after several years of feeling down but for no (what Scott calls) good reason for it. We discuss the stigma that is attached to mental health diagnoses and the impact this can have on people talking about their mental health. We talk about the strategies he employed (both professional and also personal) to help recover from it and how important it was for him to receive treatment even though he was doing a lot of what is recommended we do to help our mental health (like exercise, diet etc). and how this led him to become interested in (and an advocate for) the impact that lifestyle has on mental health.

Dr Scott Lear is a Professor in the Faculty of Health Sciences at Simon Fraser University and holds the Pfizer/Heart and Stroke Foundation Chair in Cardiovascular Prevention Research at St. Paul’s Hospital. He is also a member of the Division of Cardiology at Providence Health Care.

Over the past 20 years, he’s been conducting research in the prevention and management of heart disease focusing on supporting healthy lifestyles and improving access to timely health care.

In addition to publishing over 160 research papers, his work has been featured in various media outlets including The Vancouver Sun, The Conversation, The Heart and Stroke Foundation, CityTV and Global News. He also has an active blog and regularly podcasts on issues to do with health, including heart health, mental health and overall health. Link is below for his blog.

https://www.sfu.ca/fhs/about/people/profiles/scott-lear.html

BLOG https://drscottlear.com/category/patient-journey/

Mini Mikkipedia - Shift work

Mikki Williden — Mon, 09 Oct 2023 07:00:00 +1300

Prof David Dunstan - the negative effects of prolonged sitting and sedentary behaviour

Mikki Williden — Wed, 04 Oct 2023 07:00:00 +1300

This week on the podcast Mikki chats to Prof David Dunstan about the dangers of sedentary behaviour and prolonged sitting. They discuss what sedentary behaviour actually is and how this differs from inactivity. They discuss the physiological changes that occur when we are sedentary and how it impacts our cardiovascular and respiratory health, how it impacts on fat deposition and at a population level, what is the % of people who could be considered sedentary. They discuss the physical activity guidelines and if these are enough to offset the risks associated with being sedentary, and also discuss recent research investigating the relationship between Quality of Life markers, psychological health and sedentary behaviour during Covid.

Professor David Dunstan is the head of the Baker-Deakin Department of Lifestyle and Diabetes within the Institute for Physical Activity and Nutrition. He also holds the positions of Deputy Director and Laboratory Head (Physical Activity) at the Baker Heart and Diabetes Institute. His research focuses on understanding the adverse health consequences of too much sitting and the potential health benefits resulting from frequently breaking up sitting time with active countermeasures. In particular, he has developed effective strategies to reduce and break up sitting time in adults with or at risk of developing chronic diseases and to support office workers to reduce sedentary behaviour in workplace settings. He is also interested in how best to implement efficacious ‘sit less and move more’ interventions at scale within healthcare settings for those living with or at risk of chronic disease. He was supported by external research fellowships for 16 years and has been a Chief Investigator on 18 nationally-funded studies worth approximately $17 million and 11 international studies from the UK, USA, Sweden and Finland worth more than US$20 million. Professor Dunstan was a Clarivate Highly Cited Cited Researcher in 2018, 2019, 2020 and 2021, placing him in the top 1% most cited for his subject field and year of publication. He has published over 340 peer-review papers and 5 book chapters and has a Scopus H-index of 79. Other highlights include: being an invited author on the 2016 Physical Activity/Exercise and Diabetes Position Statement of the American Diabetes Association; invited presentations at scientific meetings for the American Diabetes Association and European Society for the Study of Diabetes; and current Vice-President of the Asia-Pacific Society for Physical Activity (ASPA).

Prof Dunstan: https://www.baker.edu.au/research/staff/david-dunstan

Reearch: https://www.researchgate.net/profile/D-Dunstan

Mini Mikkipedia - Tackling fatigue

Mikki Williden — Mon, 02 Oct 2023 07:00:00 +1300

Prof. Peter Sterling discusses allostatic stress load and the implications for health

Mikki Williden — Wed, 27 Sep 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Peter Sterling about the allostatic stress load and its impact on health. The term “allostasis” has been coined to clarify ambiguities associated with the word “stress.” Allostasis refers to the adaptive processes that maintain homeostasis through the production of mediators such as adrenalin, cortisol and other chemical messengers.They discuss how Peter integrated his interests in neuroanatomy, physiology psychology and human behaviour/social issues etc. that then informed his career and the development of the stress model that considered social injustices. We also discuss how his informal anthropological research taught him about the stress response, and the pillars of health that he then wrote about.

Dr Sterling’s book https://www.amazon.com.au/What-Health-Allostasis-Evolution-Design/dp/0262043300

Research https://scholar.google.com/citations?user=Xrgtce0AAAAJ&hl=en

Mini Mikkipedia - Why is my Cholesterol high?

Mikki Williden — Mon, 25 Sep 2023 07:00:00 +1300

Metabolic health for the endurance athlete - with Dr Philip Prins

Mikki Williden — Wed, 20 Sep 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Philip Prins about the effect of low-carbohydrate diets versus higher-carbohydrate diets on athletic performance, why endurance athletes still need to care about their metabolic health, why there might be a bias against low-carb diets in academic research, and the implications of his research on us middle aged endurance athletes.

Dr Prins can be found here: https://www.gcc.edu/Home/Academics/Faculty-Directory/Faculty-Detail/philip-prins

Dr Prins Researchgate: https://www.researchgate.net/profile/Philip-Prins

Mini Mikkipedia - Managing that winter weight gain

Mikki Williden — Mon, 18 Sep 2023 07:00:00 +1200

Strength training as a fat loss tool - Darren Ellis

Mikki Williden — Wed, 13 Sep 2023 07:00:00 +1200

This week on the podcast Mikki chats to returning guest Darren Ellis, Strength and Conditioning coach about strength training on a fat loss approach and why it is important. They discuss what constitutes strength training, why progression is important, and how to optimise your approach for your lifestyle.

Darren is the S and C expert on Mondays Matter, which kicks off Monday 25 September - registration starts on Thursday 14th September.

Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.

Darren can be found at: https://www.darrenellis.coach/

Mini Mikkipedia - Tips to take travelling

Mikki Williden — Mon, 11 Sep 2023 07:00:00 +1200

Ketogenic diets for mental health with Nicole Laurent

Mikki Williden — Wed, 06 Sep 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Nicole Laurent, a Licensed Mental Health Counsellor who helps her clients use ketogenic dietary therapy as a treatment for mental illness and neurological issues. Nicole talks about her own personal health history, first with the chronic pain condition Trigeminal neuralgia, then the lasting negative impacts of pain medication long after she was of it that severely impacted her quality of life. She subsequently found the ketogenic diet was able to fix the mitochondrial and metabolic dysfunction. Mikki and Nicole discuss the path Nicole took to learning more about this to be able to help her clients.

Nicole is a Licensed Mental Health Counselor that helps people use ketogenic dietary therapy as a treatment for mental illness and neurological issues. She uses a variety of nutritional and functional methods of treatment in her work and provide evidence-based psychotherapy modalities in adult client populations.In addition to specialized training in clinical skills including Behavior Therapy (BT), Cognitive-Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Eye Movement Desensitization and Reprocessing Therapy (EMDR), she is trained in nutritional therapies for mental health.

Nicole is one of seven pioneers of Metabolic Psychiatry recognized by the Baszucki Brain Research Fund and the Milken Institute with the Metabolic Mind Award in 2022 and Brainz CREA Global Award winner (2023) and recognized for accomplishments in the area of mental health.

Nicole can be found here https://mentalhealthketo.com/nicole-laurent-lmhc-about-me/

Nicole has also created CEU for Nonprescribing mental health types like psychologists, social workers, counselors, etc.

The CEU is titled "Metabolic Psychiatry for Nonprescribers: Full Competency for Psychologists, Therapists, and Other Allied Health Professionals."

This comprehensive training will provide an in-depth understanding of metabolic psychiatry, ketogenic diets, and their role in mental health. It's designed to equip non-prescribing professionals like us with the knowledge and skills to support clients using ketogenic diets therapeutically. Importantly, the course will also provide a review of the latest research findings in this emerging field.

The online training is scheduled for October 27, 2023, and offers 7 NBCC-certified CE hours. You can find more details and register here: https://www.eventbrite.com/e/metabolic-psychiatry-for-nonprescribers-tickets-681703181567

Chris Palmer Podcast - https://share.transistor.fm/s/95577241

Mini Mikkipedia - dealing with self-sabotage

Mikki Williden — Mon, 04 Sep 2023 07:00:00 +1200

Brad Dixon - being a holistic human

Mikki Williden — Wed, 30 Aug 2023 07:00:00 +1200

This week on the podcast Mikki speaks to physiotherapist, coach and plant-based advocate Brad Dixon about his philosophy on wellness. They discuss his background in triathlon and physiotherapy, how his family history with his father and uncle forced Brad to think beyond the medical model when it came to health and how his thinking has evolved over the last 10 years to where he now coaches and practices with a broader understanding of health. They discuss functional strength training, navigating being a parent and a role model, Brad’s philosophy’s on nutrition and how he’s evolved his thinking in that space, and how small habits can make big differences. A wide-reaching conversation with a lot of take homes in this conversation.

Brad Dixon is a sports physiotherapist, coach, writer, and wellness evangelist based at EVERFIT Physio & Coaching. His passion is helping people strive for their potential with promotion of enhancing daily habits. The power is in your hands! Brad's interest in a whole food plant based lifestyle started when his uncle was diagnosed with bowel cancer and started emailing and blogging about lifestyle links to disease. This started his transitioning in 2014 to move along the spectrum to a plant based lifestyle firstly for performance and health, and then looking more widely at the environment.

"I'm a big believer in walking my talk! I eat a predominantly whole food plant based diet, meditate, have cold showers,complete functional strength work and yoga daily, while blending my swimming, and running with my EVERFIT physiotherapy business, family life, and writing for the Trail runner magazine. I wanted to put my 100 WELLNESS articles in one place - so wrote a book 'Holistic human'. Having a purpose driven life, while being authentic with roles is crucial to maintaining joy."

Connect with Brad at www.everfit.co.nz, and on Facebook, Strava, and Instagram (everfitcoach)

Brad’s book https://www.amazon.com/Holistic-Human-Enhancing-Expansive-Wellness-ebook/dp/B08DTL813Y/?_encoding=UTF8&pd_rd_w=nuDc5&content-id=amzn1.sym.ed85217c-14c9-4aa0-b248-e47393e2ce12&pf_rd_p=ed85217c-14c9-4aa0-b248-e47393e2ce12&pf_rd_r=131-1319806-7667242&pd_rd_wg=oSCsw&pd_rd_r=c256d49e-5723-46cf-bab9-745a5569bd3f&ref_=aufs_ap_sc_dsk

Mini Mikkipedia - Is that aspartame going to kill you?

Mikki Williden — Mon, 28 Aug 2023 07:53:54 +1200

Marty Kendall returns to talk about macronutrient optimisation and satiety

Mikki Williden — Wed, 23 Aug 2023 07:00:00 +1200

This week on the podcast I have returning guest Marty Kendall, creator of Nutrient Optimiser, back on to talk micronutrients and satiety. Marty originally came on back in Episode 120 to talk more broadly on his work in creating Nutrient Optimiser and helping people understand the importance of micronutrients. This time around, on the back of my conversation with Ted Naiman, we discuss the important role that micronutrients have on satiety. We discuss his data figuring out factors that help people lose weight and keep it off on either a low carb OR a low fat diet, the important role of fibre for keeping calories lower (by a substantial amount), the types of foods to focus on that provide nutrients and satiety regardless of dietary leaning, and much more.

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.

Marty’s interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.

Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.

Over the past five years, Marty shared his research at OptimisingNutrition.com.

He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.

Marty can. Be found here: https://optimisingnutrition.com/

Previous podcast here: https://podcast.mikkiwilliden.com/120

Just a reminder that the best way to support the podcast is to hit the subscribe button on your favourite podcast listening platform. That increases the visibility of the podcast out there in amongst the literally 1000s of other podcasts, so more people get the opportunity to learn from the guests that I have on the show.

Mini Mikkipedia - Reasons you may be gaining weight.

Mikki Williden — Mon, 21 Aug 2023 07:00:00 +1200

Training or Overtraining? with Dr Jonathon Weakley

Mikki Williden — Wed, 16 Aug 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Johnathon Weakley about training. They discuss resistance training, and if heavy or light load is superior for gains, they talk about the importance of sleep for the athlete and the role of exercise at mitigating some of these risks, and also discuss overtraining and Johnathon’s own experience as a young athlete which spurred him into researching and writing on the topic.

Dr Jonathon Weakley is a lecturer at ACU and an associate research fellow at Leeds Beckett University (UK). Dr Weakley completed a PhD and post-doctorate position working alongside the Rugby Football Union. His primary area of research is in the topics of strength and power development, youth and team sports, and he has over 50 peer-reviewed publications on the topics of strength and conditioning and sports science. He currently supervises several PhD students and consults for professional sports teams and technology companies.

Johnathon Weakley https://www.acu.edu.au/research-and-enterprise/our-research-institutes/sprint-research-centre/our-people/dr-jonathon-weakley

Publications: https://www.researchgate.net/profile/Jonathon-Weakley

Mini Mikkipedia - explaining your body fat setpoint

Mikki Williden — Mon, 14 Aug 2023 07:00:00 +1200

Exogenous ketones for sleep, cognition and recovery - Chiel Poffé

Mikki Williden — Wed, 09 Aug 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Chiel Poffé about his research in exogenous ketones

Chiel is one of the lead researchers that has investigated ketone esters and their role in both sleep and recovery for endurance athletes. Mikki and Chiel discuss ketones as the fourth macronutrient, what their role is in the body, and what application they have for the athlete.

Chiel’s research was one of the first to look at exogenous ketones for recovery (and subsequently products such as SFuels use ketones as part of their recovery fuel). More recent research that Chiel is involved in assessed their application beyond this, looking at both sleep and performance. It appears the appetite affects of ketones can enhance the ability for athletes doing back to back trainings and Long days meet their energy needs when appetite would otherwise be suppressed.

They also discuss ketones during ultra endurance events and the results of their research on cognitive function.

Chiel Poffé is Postdoctoral Researcher Exercise and Muscle Physiology at University of Leuven in Belgium, his research interests in this field include exogenous ketones, recovery, and adaptation and how these can be used to enhance these aspects of an athletes training cycle.

Chiel is most active on Twitter: https://twitter.com/chiel_poffe?lang=zh-Hant

Mini Mikkipedia - boost your own immunity

Mikki Williden — Mon, 07 Aug 2023 07:00:00 +1200

Busting nutrition myths with Zoe Harcombe PhD

Mikki Williden — Wed, 02 Aug 2023 07:00:00 +1200

This week on the podcast Mikki speaks to renowned nutritionist, Zoe Harcombe, PhD about navigating nutrition advice when up against the dietary guidelines. They chat about how Zoe got into nutrition after beginning her career in the corporate world, and taking on a PhD when she realised how far removed the dietary guidelines were from actual evidence base that were supposed to inform them. This had lead to Zoe’s role now as a science communicator, helping people understand the click bait nutrition headlines to get a better handle on what is true and known, and what is… not. Zoe and I then discuss how important it is to evaluate what we are told in a range of areas related to public health, including the pandemic, and describes her take on that situation. Ultimately, Zoe is an advocate for helping people think for themselves. That comes across strong in this podcast.

Dr. Zoë Harcombe, PhD is a Cambridge University graduate with a BA and MA in economics/maths. Zoë enjoyed a successful career in blue chip organisations before leaving corporate life in 2008 to pursue her passion. Her early career involved international roles in management consultancy, manufacturing and marketing in global organisations, from FMCG to telecoms, before specializing in Personnel and Organisation. At the peak of her career, Zoë was Vice President for Human Resources for Europe, Middle East and Africa.

Having written three books between 2004 and 2007, while being ‘Head of People’, Zoë left employment to research obesity full time. This culminated in the publication in 2010 of The Obesity Epidemic: What caused it? How can we stop it?

Zoë returned to full time education in 2012 to complete a PhD in public health nutrition (awarded March 2016). Her thesis was entitled “An examination of the randomised controlled trial and epidemiological evidence for the introduction of dietary fat recommendations in 1977 and 1983: A systematic review and meta-analysis.” A number of peer-reviewed articles have emanated from this work. The first was the 64th most impactful paper in any discipline in 2015.

Zoe has an incredibly informative website that you can subscribe to which dives into the details in studies that are often ignored by media headlines. It is super reasonable to sign up to and helps us sort between what is actually a headline, and what is hype

https://www.zoeharcombe.com/

Mini Mikkipedia - Calories count, how not to count your calories and lose weight

Mikki Williden — Mon, 31 Jul 2023 07:00:00 +1200

Metabolic adaptations in weightloss with Dr Catia Martins

Mikki Williden — Wed, 26 Jul 2023 07:00:00 +1200

This week on the podcast I speak to Dr Catia Martins about metabolic adaptation and weight loss. Catia has spent her research career answering questions around why some people experience a greater reduction in basal metabolic rate (BMR) than others when they lose weight, and how this impacts on overall weight loss success and the timing of that success. She has also studied the effects of the ketogenic diet on weight loss and how ketosis may impact this relationship. This is such a great conversation and, while a bit scientific, is interesting for general audience and practitioner/scientist alike.

Dr. Martins has been investigating over the past almost 20 years how exercise and energy restricted diets impact on energy balance and body weight homeostasis, in particular their impact on appetite control.

She holds a first degree (honor) in Nutrition and Dietetics from Oporto University (Portugal), a M.Sc. in Clinical Nutrition (distinction) from Roehampton University, London (UK) and a Ph.D. from University of Surrey (UK). She has received an awards from the British Nutrition Society in 2007 and Association for the Study of Obesity (ASO) in 2008 in recognition of her research on the effects of exercise on appetite control.

In 2008, after completion of her Ph.D., she was awarded a Post Doctoral fellowship (from FCT, Portugal) to investigate the effects of exercise-induced weight loss on appetite-related peptides and motivation to eat in individuals with obesity, at NTNU, under the mentorship of Prof. John Blundell (University of Leeds, UK). Two years later, in 2010, Dr. Martins was awarded a research grant from Central Norway Regional Health Authority/NTNU to lead a project on “High-intensity intermittent training to maximize metabolic and cardiovascular protection in individuals with obesity” in collaboration with Dr. Neil King (Queensland University of Technology, Australia) and Prof. Linda Morgan (University of Surrey, UK).

She is at the moment at the University of Alabama at Birmingham (UAB) investigating the physiology of the reduced-obese state in collaboration with Dr. Barbara Gower, Dr. Gary Hunter and Dr. James Hill. Dr. Martins is particularly interested in understanding the phenomenon of metabolic adaptation (a reduction in energy expenditure below predicted levels) and its clinical relevance.

Dr. Martins has published several original papers and reviews on the impact of exercise and energy restricted diets (namely ketogenic diets) on appetite control and energy metabolism and is a regular speaker at the European Congress of Obesity.

Mini Mikkipedia - managing your sleep

Mikki Williden — Mon, 24 Jul 2023 07:00:00 +1200

Getting back to basics with Michelle Matangi

Mikki Williden — Wed, 19 Jul 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Michelle Matangi about getting back to basics when it comes to self care and why Michelle recently had to employ these herself through a difficult time in her life, and where she is at with her journey. They discuss strategies to help move beyond some common mind blocks when it comes to dieting, and how understanding the nervous system response was a game changer for Michelle in being able to get back to doing the things that make her feel good. Michelle also talks about her upcoming new course around mindset, helping people put these strategies into practice.

https://www.michellematangi.com/

https://www.instagram.com/michellematangi/

Mini Mikkipedia- Scarcity vs abundance mindset

Mikki Williden — Mon, 17 Jul 2023 07:00:00 +1200

LCHF diets for Metabolic Associated Fatty Liver Disease - Dr Amy Goss

Mikki Williden — Wed, 12 Jul 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Amy Goss, assistant professor and researcher about nutritional intervention for fatty liver disease - specifically, a low carbohydrate approach. Mikki and Dr Goss talk about what is NAFLD, how it develops and the problem with fatty liver disease in a paediatric population. They discuss Dr Goss’ research that shows a low carbohydrate intervention effectively reduces fatty liver disease in both children and adults, and the importance of diet quality. They also discuss some other projects Dr Goss has been involved in with regards to waist circumference and insulin resistance (and LCHF as an approach) and the surprising finding of how fattening French fries might be compared to almonds.

Dr. Goss is an Assistant Professor of Nutrition Sciences at UAB, a Register Dietitian, and an early career investigator with expertise in conducting randomized clinical trials to examine the effects of diet quality and macronutrient composition on risk factors of chronic metabolic diseases such as obesity, non-alcoholic fatty liver disease (NAFLD), and type 2 diabetes. The goal of her research is to identify effective, sustainable, and non-invasive dietary means of preventing and reversing disease with metabolic origins. Dr. Goss specializes in MRI and MRS techniques for the assessment of fat distribution and organ lipid content in adult and pediatric populations. She recently has conducted studies using a family-based, controlled feeding experimental design aimed at improving outcomes in children with NAFLD.

Dr Amy Goss https://www.uab.edu/shp/nutrition/people/faculty/amy-goss

Mini Mikkipedia - The benefits and effects of creatine

Mikki Williden — Mon, 10 Jul 2023 07:48:44 +1200

Exploring the mechanisms and effects of Curranz - Dr Sam Shepherd

Mikki Williden — Wed, 05 Jul 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Sam Shepherd, Senior Lecturer in exercise and sports nutrition at Liverpool John Moores University, all about uncovering the mechanisms behind the Curranz supplement. Sam is a lead researcher in that field and, while Mikki has spoken a couple of times to Fleur Cushman, who is director of Health Currency, the company behind the Curranz supplement, Mikki wanted to talk to those who are in the lab and analysing the data.

Sam and Mikki speak about both the performance and the health applications of the supplement, and how Sam sees its potential for athletes and the general population alike. Importantly, Sam talks about his skeptical science mind when hearing about the supplement, and how he is excited now for the future work to be conducted to understand further how the supplement can help. They kick off the episode though by talking about the wider team that Sam works with investigating the concept of ‘fuel for the work required’ and how our understanding of fuelling the athlete has changed over time. It’s a wide reaching conversation that you are going to enjoy, athlete and health enthusiast alike.

Dr Sam Shepherd (Senior Lecturer in Sport & Exercise Nutrition) is an academic staff member with teaching duties. Sam’s research aims to develop exercise and/or nutritional strategies to 1) improve cardio-metabolic health and insulin sensitivity in at-risk populations (metabolic syndrome, type I and type II diabetes, aging), and 2) maximise the metabolic adaptations to acute and chronic exercise training. Contributing to achieving these aims is a large body of work that focuses on understanding the molecular regulation of skeletal muscle lipid metabolism. Sam is also an expert in the use of immunofluorescence microscopy and transmission electron microscopy, methods which are integral to previous and ongoing research studies.

Mini Mikkipedia - weight loss, managing expectations

Mikki Williden — Mon, 03 Jul 2023 07:00:00 +1200

Agriculture and it's effect on greenhouse gas emissions - Prof Frank Mitloehner

Mikki Williden — Wed, 28 Jun 2023 07:00:00 +1200

This week on the podcast I speak to Dr Frank Mitolenher about the impact of greenhouse gas emissions from the agricultural sector on the global climate change challenge. We talk about how the perception of the agricultural sector has changed over time in his career in light of climate change. We talk about the impact of a methane tax on NZ farmers, and other solutions internationally used to help reduce methane emissions. We talk about the things that move the needle on climate change, the power of buying locally and other topics related to environmental health.

Frank can be found here: https://clear.ucdavis.edu/people/frank-mitloehner
Twitter: https://twitter.com/GHGGuru

Dr. Frank Mitloehner is a professor and air quality specialist in cooperative extension in the Department of Animal Science at UC Davis. As such, he shares his knowledge and research, both domestically and abroad, with students, scientists, farmers and ranchers, policy makers, and the public at large. Frank is also director of the CLEAR Center, which has two cores – research and communications. The CLEAR Center brings clarity to the intersection of animal agriculture and the environment, helping our global community understand the environmental and human health impacts of livestock, so we can make informed decisions about the foods we eat and while reducing environmental impacts.

Frank is committed to making a difference for generations to come. As part of his position with UC Davis and Cooperative Extension, he collaborates with the animal agriculture sector to create better efficiencies and mitigate pollutants. He is passionate about understanding and mitigating air emissions from livestock operations, as well as studying the implications of these emissions on the health of farm workers and neighboring communities. In addition, he is focusing on the food production challenge that will become a global issue as the world’s population grows to nearly 10 billion by 2050.

Frank received a Master of Science degree in animal science and agricultural engineering from the University of Leipzig, Germany, and a doctoral degree in animal science from Texas Tech University. Frank was recruited by UC Davis in 2002, to fill its first-ever position focusing on the relationship between livestock and air quality.

Is that diet soda bad for me?

Mikki Williden — Mon, 26 Jun 2023 07:00:00 +1200

https://pubmed.ncbi.nlm.nih.gov/26365102/

https://pubmed.ncbi.nlm.nih.gov/33439973/

https://pubmed.ncbi.nlm.nih.gov/33168917/

https://pubmed.ncbi.nlm.nih.gov/33036155/

The role of satiety in weight loss - Dr Ted Naiman

Mikki Williden — Wed, 21 Jun 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Ted Neiman, science communicator and whole food diet expert, all about protein and satiety. They talk about how Ted became interested in nutrition (from a vegetarian background) and how his patients opened his eyes to the various ways which with we could use diet to arrive at optimal health outcomes. They discuss how Ted’s approach has evolved from protein:energy ratio to encompass much more around satiety related to other factors (fibre, micronutrients, and the hedonic nature of food). Ted outlines the satiety per calorie index (his new book is focused on) and why this could be the best tool to determine the best approach with regards to food (as they iron out a few wrinkles). They also discuss the biomarkers that Ted is most interested in when ordering tests for his patients, personal fat threshold and how this relates to health, and other topics which are in the realm of metabolic health. An insightful conversation!

Dr. Ted Naiman, MD, is the Senior Science and Communication Advisor at Diet doctor and a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He has an undergraduate degree in mechanical engineering and utilizes engineering principles when dealing with complex systems such as human health and nutrition. He is the author of ‘The PE Diet’

Ted can be found at

Diet breaks - How, when and why.

Mikki Williden — Mon, 19 Jun 2023 07:00:00 +1200

Dr Kwadwo Kyeremanteng (ICU Doc) - Challenging and changing health after COVID times

Mikki Williden — Wed, 14 Jun 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Kwadwo Kyeremanteng about health in the time of Covid. He’s an ICU, an intensive care unit doctor in Ottawa Canada. But he’s also got a Masters of Health Administration, he’s a podcast host, he runs the Resource Optimization Network, which is a research Institute with the goal of transforming healthcare and optimizing the use of health care resources. Dr Kwadwo was front line as the first cases hit Ottawa and he shares his experiences and perspectives, about what he saw day to day versus what was being highlighted in the media. His realisation that underlying poor metabolic health was a big driver for the severity of the illness drove him do what he can to get this message out there in the public. While the dust has almost settled on Covid, the PTSD associated with it remains. Mikki and Dr Kwadwo talk about this and more, this week on the podcast.

Dr. Kwadwo Kyeremanteng is a critical care and palliative care physician at The Ottawa Hospital. Dr. Kyeremanteng cares for the sickest of the sick patients in the intensive care unit (ICU). As a researcher, he is interested in using ICU resources more efficiently and improving access to palliative care in the ICU. To help do this, he founded the Resource Optimization Network, a multidisciplinary research group working to reduce health spending in this area without compromising care. In September 2019 Dr. Kyeremanteng launched his ever-growing podcast “Solving Healthcare with Kwadwo Kyeremanteng” these podcasts feature interviews and discussions on the topic of improving healthcare delivery in Canada. Underpinned by the values of cost-effectiveness, dignity, and justice, these podcasts will challenge the status quo, leaving no stone unturned as we explore gaps, assumptions, and different perspectives in the pursuit of finding solutions to problems in Canada’s healthcare system

Dr Kwadwo Kyeremanteng https://kwadcast.substack.com/

Mini Mikkipedia - are we getting enough protein?

Mikki Williden — Mon, 12 Jun 2023 07:00:00 +1200

Training, recovery and mindset - a conversation with Simon Cochrane

Mikki Williden — Wed, 07 Jun 2023 07:00:00 +1200

This week on the podcast Mikki speaks to the ultimate endurance legend, Simon Cochrane, from Athletic Peak. Simon recently smashed the world record at the UltraMan Australia, on the back of a record 34 laps at 24 h Blue Lake Festival, kicking on to race and podium at Rotorua and 70.3 in December in Taupo. He then went on to place 5th at Tarawera 100 miles and 6th at IMNZ. Far out. We discuss his training, his nutrition and his recovery. To be honest, we briefly touch on his racing but this isn’t about the race itself (or any of them, as Simon has discussed these on several podcasts already), it is more what he does to prepare for it, physically and mentally. You’re going to love it.

Follow Simon on Instagram at https://www.instagram.com/cochranesimon/

And https://www.athleticpeak.co.nz/

Simon has been part of the fitness industry for 15 years, beginning as a strength and conditioning coach and building his passion for coaching and personal development. He has worked with a wide range of athletes and clients from general weight loss and strength gains, to coaching elite triathletes and runners to world class level competition.

Mini Mikkipedia - Managing your hunger

Mikki Williden — Mon, 05 Jun 2023 07:00:00 +1200

Cliff Harvey returns to dispel the myths

Mikki Williden — Wed, 31 May 2023 07:00:00 +1200

This week on the podcast Mikki chats to Mikkipedia regular Dr Cliff Harvey, researcher, naturopath, PhD and all around awesome dude on some common myths in the nutrition space. They discuss whether drinking coffee in the morning is going to tank your energy later, if cold water immersion should only be the domain of males, what Cliff is doing right now with his supplements, and a ton more. As always, this is a great conversation that brings a lot of practical tips along with it for the listener.

You can find Cliff over at https://cliffharvey.com/

Holistic Performance Institute: https://www.holisticperformance.institute/

Mini Mikkipedia - Managing weight regain

Mikki Williden — Mon, 29 May 2023 07:00:00 +1200

Impossible to possible with explorer and enduarnce athlete Ray Zahab

Mikki Williden — Wed, 24 May 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Ray Zahab, Canadian explorer, expedition leader, ultra marathoner, and creator of Impossible to Possible. Ray shares his story on how he found his way to the pursuit of the ‘impossible’ after feeling unfulfilled and unsatisfied with the direction of his life. This has led to his exploration of extreme environments, and extreme undertakings as a test of his personal and physical limits. They discuss Impossible to possible, a charity set up to provide kids the opportunity to experience the outdoors, and Ray’s most recent undertaking, his cancer diagnosis and how he has navigated this. Ray is just the best human, and you’re really going to enjoy this conversation.

Ray can be found at https://www.rayzahab.com/

Impossible to possible https://www.facebook.com/Impossible2Possible/

Ray on IG https://www.instagram.com/rayzahab/channel/?hl=en

Ray has been recognized as one of Canada’s top explorers, he has done a solo expedition across the Arctic, an expedition in Baffin island, Trans Namibia, and more

Ray trains and strives to have extraordinary experiences in the world.

He's the author of Running for My Life, a story of his metamorphosis from a pack-a-day smoker to an endurance athlete capable of such extreme feats as a 7,500 kilometer run across the Sahara. His treks are driven by an intense personal feeling for the environment; the Sahara trek, for instance, highlighted the worldwide challenge of water.

Ray is the founder of Impossible2Possible, and sits on the board of directors of the Ryan's Well Foundation and ONExONE Foundation.

Mini Mikipedia - What is a Protein Sparing Modified Fast?

Mikki Williden — Mon, 22 May 2023 07:00:00 +1200

Nutrition for teenagers - Kira Sutherland

Mikki Williden — Wed, 17 May 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Australian naturopath and sports nutritionist, Kira Sutherland, about nutrition for teenagers. They discuss some of the misconceptions that parents / coaches might have around the importance of sports nutrition for kids of this age. They discuss soma types and how this might play into the expectations of parents and kids for their performance goals, blood biomarkers and what this may tell us about health and performance. They also talk practical tips as to how to help kids meet their nutrition goals when their busy lives leave them with little time to think about what to eat.

Kira Sutherland is an Australian Naturopath and Sports Nutritionist with more than 25 years in clinical practice. Her focus in performance nutrition led her to be the first Naturopath in Australia to undertake the International Olympic Committees diploma in sports nutrition. She is also the 2019 winner of the BioCeuticals Integrative Medicine Award for Excellence in practice (Nutrition/Dietetics).

Kira divides her time between clinical practice, university lecturing, speaking at conferences around the world, and mentoring practitioners of complementary medicine in the application of holistic sports nutrition. In her free time, she competes in endurance sport and skis with her family as much as possible.

Follow Kira online: https://www.kirasutherland.com.au

Instagram: @uberhealth

Mini Mikkipedia - Mindset for fat loss

Mikki Williden — Mon, 15 May 2023 07:00:00 +1200

Diet manipulation effects on performance and health markers - Alannah McKay

Mikki Williden — Wed, 10 May 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Alannah McKay, a post doctoral fellow and researcher in the field of iron metabolism, immune system health and also diet manipulation. They discuss the impact of carb availability on iron metabolism, chronically low carb intakes and immune function, the differing impact of low energy and low carbohydrate on both immune and iron markers, and her most recent research published that looked at the acute effect of calorie restriction on performance markers, and the pros and cons of this approach to be ‘race weight’ for athletes.

Alannah McKay completed a Bachelor of Science (Exercise, Health and Sports Science) at the University of Western Australia in 2014. Subsequently, Alannah completed a post-graduate position within the Physiology department at the Australian Institute of Sport, where she was involved in the preparation of many Australian athletes prior to the 2016 Rio Olympic and Paralympic games. Since, Alannah has submitted her PhD titled “The Effect of Dietary Manipulation on Iron Metabolism and the Immune System in Elite Athletes”, which was undertaken in partnership with the Australian Institute of Sport, Western Australian Institute of Sport and the University of Western Australia. Alannah joined Australian Catholic University as a Postdoctoral Research Fellow in 2020. Her research will continue to explore the impact of diet and exercise on a range of health outcomes in athletes, with a specific interest in iron metabolism.

A link to Alannah’s work can be found here (https://orcid.org/0000-0002-4184-3886) and she is on twitter at https://twitter.com/MckayAlannah

Mini Mikkipedia - Protein and fasting

Mikki Williden — Mon, 08 May 2023 07:00:00 +1200

In this mini Mikkipedia episode I share some of my thoughts around fasting and protein intake

Hormonal blueprint for fat loss - Amber Shaw

Mikki Williden — Wed, 03 May 2023 07:00:00 +1200

This week on the podcast Mikki speaks with Amber Shaw, health and wellness coach about her Hormonal Fat Loss Blueprint - the four pillars that will lead to sustainable fat loss for women. TThey dive into blood sugar regulation, flexible intermittent fasting, exercise and stress management and how these need to be tackled as women move into their 40s and beyond.

Amber Shaw is a Mind & Body Transformation Expert and Founder of The Wellness Revolution, a leading global movement for thousands of women over 40, empowering them to rediscover their confidence and create a lifestyle that is effortless and sustainable. As a motivational speaker, philanthropist, and internationally recognised authority in the health and wellness industry, Amber coaches women all across the world on achieving sustainable weight loss without dieting their way through life.

As a Nationally Board-Certified Health and Wellness Coach and a Certified Personal

Trainer, Amber is committed to overhauling diet culture so women have the support and accountability they need to change their lives.

Her insights have been featured in numerous media outlets like NBC, Fox, CBS, and Ask Us Beauty where she regularly contributes as the resident health and fitness expert.

https://ambershaw.com/podcast/

https://ambershaw.com/

Mini Mikkipedia - 50 fat loss tips (part 2)

Mikki Williden — Mon, 01 May 2023 07:00:00 +1200

Mikki brings you the second of two episodes sharing 100 tips to achieve your fat loss goals

Dr Mark Cucuzzella returns to talk Zone 2 training for health and performance

Mikki Williden — Wed, 26 Apr 2023 07:00:00 +1200

This week on the podcast Mikki speaks to returning guest Mark Cucuzella all about zone 2 training for health and performance. They talk about what zone 2 training is, why it matters from a health perspective, and how to works to increase fatty acid uptake and improve metabolic flexibility , saving someone from an energy crisis that can occur when they are unable to burn fat (and why its so important in terms of metabolic health). They also discuss the benefits from an athlete perspective and how an athlete can determine if they need more zone 2 training. They also touch on the athlete heart, and the latest updates around what is known with regards to cardiovascular disease risk.

Lt. Col. (Dr.) Mark Cucuzzella is a Professor at West Virginia University School of Medicine. As a US Air Force Reservist he designs programs to promote healthier and better running with the US Air Force Efficient Running Project. Mark has presented running workshops on over 50 military bases. He has been a national-level Masters runner, having competed for over 35 years with more than 100 marathon and ultra-marathon finishes. Mark is a two time winner of the Air Force Marathon and has a marathon PR of 2:24. As well as being the race director of Freedom’s Run race series in West Virginia, Mark is director of the Natural Running Centre, an education portal designed to teach healthier running. He is also the owner of Two Rivers Treads – A Centre for Natural Running and Walking in his hometown of Shepherdstown, West Virginia. Mark’s innovative work and story has been featured in the New York Times, NPR, Outside Magazine, Running Times, Runners World, Air Force Times, the Washington Post, JAMA, and other medical and media outlets.

Contact Mark: https://www.drmarksdesk.com/

Link to previous podcast with Mark https://podcast.mikkiwilliden.com/23

Drop box articles http://tinyurl.com/lowcarbathletics

Is it time for a lockdown on sugar? https://journals.lww.com/cjsportsmed/Fulltext/2022/05000/Is_It_Time_for_a_Lockdown_on_Sugar_.1.aspx

Its time to quarantine junk food https://wvumedicine.org/diabetes-obesity/2020/04/28/is-it-time-to-quarantine-junk-food-dr-mark-cucuzzella/

Mini Mikkipedia - 50 fat loss tips (part 1)

Mikki Williden — Mon, 24 Apr 2023 07:00:00 +1200

In this episode Mini Mikkipedia, Mikki discusses 50 weight loss tips that can be useful when tying to change your body composition

Testosterone and men's health - with Ali Gilbert

Mikki Williden — Wed, 19 Apr 2023 07:00:00 +1200

This week on the podcast I speak to men’s health expert Ali Gilbert on … mens health! Ali and I talk about the normalisation of the ‘dad bod’ and implications this has on the optimal health and wellbeing of men. We discuss myths around testosterone supplementation, when it could be beneficial for men, and the consequences of low testosterone (and what is considered normal on lab tests which is actually functionally low).

We talk about what are the main issues that are driving down mens testosterone levels, common signs that this might be the case and practical things men can focus on to help optimise and change their energy. Finally, Ali talks about her virtual summit, the Silverback Summit, that is taking place in early May, it is free to register, which has a range of experts in the field that discuss all things mens health.

Ali has 20 years of experience as a Strength & Conditioning Coach specializing in Men’s Health and Hormone Optimization. Ali graduated Springfield College in 2003 with a degree in exercise science. From there she worked for Velocity Sports Performance. She then began training people in her hometown of Greenwich, CT, which led her to specialize in golf fitness becoming a 2-time Golf Digest Top 50 Golf Fitness professional, as Greenwich had 9 golf clubs.

This brought her a primarily male clientele, and eventually landed her in the mens health arena. She lectures nationally and internationally on testosterone, TRT, and her approach to coaching men online. She has been featured in Muscle & Fitness, T-Nation, + various podcasts for her work in mens health. Certifications include CSCS, SFG, FMS, FRC, TPI.

The Virtual Silverback Summit.

Mini Mikkipedia - Food Cravings

Mikki Williden — Mon, 17 Apr 2023 07:00:00 +1200

Do you need to alter your training through the menstrual cycle? - Lauren Colenso-Semple

Mikki Williden — Wed, 12 Apr 2023 07:00:00 +1200

Welcome to this episode of our podcast, where we delve into the evidence-based approach to menstrual cycle training. Our guest today is Lauren, who has extensive experience in this field as a coach and researcher. Lauren holds a bachelor's degree in psychology and nutrition from the University of Buffalo, and a master's degree from the University of South Florida. She is currently pursuing her Ph.D. at McMaster University in Canada, under the guidance of Stu Phillips.

In this episode, Lauren shares her insights on the topic of menstrual cycle training based on her PhD research. She talks about this from both a coach and a researcher experience, and talks about the limitations of current techniques used in the literature to determine menstrual cycle stage and how her research will contribute to a more robust evidence base that will determine whether the added complexity of menstrual phase training is necessary to understand more fully the female experience in training and performance.

Overall, this episode is a must-listen for anyone interested in understanding the evidence-based approach to menstrual cycle training.

Lauren is currently pursuing a PhD in Integrative Physiology at McMaster University. Her research focuses on the impact of exercise, nutrition, and hormones on skeletal muscle. Lauren has worked with hundreds of clients in person and online, including recreational lifters, moms-to-be, and aspiring powerlifters and physique athletes

Lauren can be found here: https://www.strongerbyscience.com/coaching/lauren-colenso-semple/

Lauren’s most recent paper just published can be found here: https://www.frontiersin.org/articles/10.3389/fspor.2023.1054542/full

Mini Mikkipedia - Gut and metabolic health

Mikki Williden — Mon, 10 Apr 2023 07:00:00 +1200

Glucose metabolism and continuous glucuse monitor use in sport - Amy-Lee Bowler PhD.

Mikki Williden — Wed, 05 Apr 2023 07:00:00 +1200

This week on the podcast Mikki speaks to Amy Lee Bowler, PhD Candidate, sports nutritionist, and registered dietitian about the use of CGMs for athletes. We discuss glucose metabolism and what impacts glucose use outside of just the food we eat and the sporting contest. We discuss what CGM measures, and what it might be able to tell us about fuelling for the athlete (or not). We discuss the strengths and limitations of CGM in the athlete context and where Amy feels the application for this is going. We also discuss a recent paper from her PhD looking at dietitian practices at assessing for energy availability in athletes and the key considerations her research found.

Amy is a seasonal dietetics tutor and teaching fellow at Bond University. Her research seeks to understand the current current practice pathways and subsequent dietary management used by sports dietitians when assessing and managing energy availability in athletes. Her PhD research ultimately aims to support sports dietitians managing energy availability in elite triathletes

MIKKI gets you 25% off your first order - go to www.curranz.co.nz to order yours or click the link in the show notes.

Mini Mikkipedia - Supplements in older age

Mikki Williden — Mon, 03 Apr 2023 07:00:00 +1200

Podcast - Exogenous ketones and exercise through the lifespan - Dr Brendon Egan
Podcast - Mini Mikkipedia - Mikki talks bone health strategies
Bone Health Blog - Run up a mountain and broke a leg
Podcast - Stuart Gray - Omega 3s, Muscle Function and Ageing

Obesity, metabolism and mitochondrial health - Dr Vyvyane Loh

Mikki Williden — Wed, 29 Mar 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Vyvyane Loh, board certified physician specialising in obesity and internal medicine. But Vyvyane is so much more than that. She is a dancer, a choreographer and an award winning fiction writer. Mikki and Dr Loh go into the depths of obesity, what the ‘problem’ is that the body is trying to solve when somebody stores excess body fat. They discuss the different types of body fat (including visceral fat and what the problem is with it), the interaction between adipose tissue and the immune system and also talk about how Vyvyane’s work in her obesity clinic when the 2020 pandemic hit, and what she did when she discovered that her patients would be at higher risk. Vyvyane is passionate, charming and so so brilliant. You’ll love this podcast.

Dr Loh is board-certified in Obesity Medicine and Internal Medicine. She graduated from Boston University School of Medicine and trained at Newton-Wellesley Hospital, where she also served as Chief Resident.

Dr Loh worked at HMR and was the medical obesity specialist at Newton-Wellesley Hospital’s Centre for Weight Loss Surgery before starting her own practice. Her other achievements include choreography and writing.

She was the recipient of the Bunting/Radcliffe Fellowship in Fiction in 2006, a Guggenheim Fellow in Fiction in 2008, and shortlisted for the 2005 international IMPAC Award in Literature. Her diverse skills support her commitment to celebrating the full range of our humanity in an increasingly technological and disembodied world through art and the healing sciences.

Dr Loh has a you tube channel and podcast with information on obesity and metabolism that is worth checking out. It’s called vlmd rounds – : https://vyvyanelohmd.com/

Her website is: http://www.vyvyanelohmd.com

Email: drloh@transform-afh.com

Mini Mikkipedia - Snacking

Mikki Williden — Mon, 27 Mar 2023 07:00:00 +1300

The limit of human energy expenditure - Assistant Professor Andrew Best

Mikki Williden — Wed, 22 Mar 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Andrew (Drew) Best about the limit of Human Energy expenditure. Related to the Herman Pontzer interview that we had on Episode 51, Drew is currently studying the limit of human performance, or rather, energy expenditure in a group of elite-level endurance runners and cyclists to determine whether the theoretical ceiling of 2.5x our basal metabolic rate (BMR) holds for these outlying individuals.

Drew and Mikki discuss how basal metabolic rate is measured, if we can shift our BMR, how to measure TEE and why a TEE is risky from an evolutionary standpoint. They also discuss the contribution of non exercise activity thermogenesis and how this may change when we ramp up activity, and specifically what drew is finding in his study of the elite athletes - what lessons we might learn from this.

Andrew Best is a biological anthropologist and Assistant Professor of Biology at the Massachusetts College of Liberal Arts; he is also a respectable endurance athlete in his own right. Andrew is currently conducting a research project on ultramarathon and ultra-endurance athletes that further tests the limits of the human metabolic scope.

Andrew can be found at:

Website: https://www.therunningprimate.com/

Instagram: @therunningprimate

Twitter: @RunningPrimate

Strava: The Shreddy Professor

Episdoe 51 Herman Pontzer: The misunderstoood science of metabolism

Mini Mikkipedia - Serotonin

Mikki Williden — Mon, 20 Mar 2023 09:02:40 +1300

Supporting cognition and brain health - Dr Tommy Wood

Mikki Williden — Wed, 15 Mar 2023 07:00:00 +1300

This week on the podcast Mikki speaks to returning guest Dr Tommy Wood, about cognition, the brain, and what we can do to support brain health. They discuss how the environment today brings with it challenges to the brain that can be both protective, but also potentially work against us. They discuss how important genetics is in determining your disease risk profile when it comes to conditions such as Parkinsons and Alzheimers, and how lifestyle affects this risk. They discuss the paper that Tommy co-authored with Josh Turnkett that evaluated lifestyle interventions that move in the needle in terms of protecting the degeneration of our cognitive function (more than just sudoku) and this provides practical recommendations for anyone wanting to protect their brain as they age. They also discuss the link between muscle mass and brain health, and much more!

Paper discussed: https://pubmed.ncbi.nlm.nih.gov/36139364/

Tommy Wood is part of the research faculty at the University of Washington (UW) in the Department of Pediatrics. His research focuses on ways to increase resilience of, and treat injury of, the developing brain. He has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. In addition to his role as a faculty at UW, he serves as President of Physicians for Ancestral Health, and is on the scientific advisory board of Hintsa Performance. Alongside his career in medicine and research, he has invested time in developing easily-accessible methods with which to track human health, performance, and longevity. He has published and spoken on multiple topics surrounding functional and ancestral approaches to health, including examining the root causes of multiple sclerosis and insulin resistance. He uses his experiences in coaching and competing in rowing, CrossFit, powerlifting, and ultra-endurance racing to inform his day-to-day interaction with clients looking to achieve long-term health and performance.

Tommy can be found at http://drragnar.weebly.com/

IG: @drtommywood

Tommy's podcast: http://drragnar.weebly.com/podcast

Tommy's previous episode: https://share.transistor.fm/s/3bcee261

Mini Mikkipedia - What are the health benefits of coffee?

Mikki Williden — Mon, 13 Mar 2023 07:00:00 +1300

I take a dive into the research to understand the potential health benefits of coffee, Including the effects on brain health, metabolic disease and menatl health.

Nutrients for bone health - Dr Charles Price

Mikki Williden — Wed, 08 Mar 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Charles (Chad) Price about bone health. An orthopaedic surgeon, Dr Price was driven to find solutions when both his wife and his sister were diagnosed with osteoporosis. This led him down the path of researching nutrition compounds beyond calcium that allow the bone to be resilient and dynamic. The structure of bone that provides flexibility, resilience, and toughness Mikki and Dr Price talk about these compounds and discuss the utility of DEXA for determining bone health.,

He is a pediatric orthopedic surgeon and faculty member of the orthopedic residency program at Orlando Health. He is a Professor of Orthopedic Surgery at Florida State University, College of Medicine. Dr. Price has authored or co-authored over 60 scientific research papers. Dr. Price is also a Certified Sports Nutritionist by the American Sports and Fitness Association.

Dr Price book: https://www.amazon.com/Doctors-Uncovered-Benefits-Silicon-Paperback/dp/B00ZT1WIRI

Dr Price: https://www.linkedin.com/in/charles-price-46699659/

Mini Mkkipedia - The scales

Mikki Williden — Mon, 06 Mar 2023 07:00:00 +1300

Thyroid strong - Dr Emily Kiberd

Mikki Williden — Wed, 01 Mar 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Emily Kiberd, chiropractor, movement specialist, strength enthusiast and hashimotos expert, all about the definition, the diagnosis, the prognosis and the lifestyle treatment for hashimotos (one of the most common auto immune conditions, particularly prevalent in women). We discuss Dr Emily’s personal story and how she resolved her own hashimotos, why women are more at risk of hashimotos, other common risk factors, triggers (dietary, lifestyle and environmental) and some of the best starting points for anyone experiencing it, as it can be a completely overwhelming experience. Emily has a ton of free resources on her website and it is absolutely worth touching base with her to get some initial advice and checking out her Thyroid Strong course, which provides accessible information on how to strength train to beat fatigue, resolve symptoms and feel back to your normal self.

Dr. Emily Kiberd is a Chiropractor, a strength and movement specialist and is an expert in hashimotos, the creator of the successful online programme, Thyroid Strong, developed on the back of the pandemic lockdowns and it continues to grow and thrive.

Dr. Kiberd's mission is to optimize every patient's health in order to empower them to move smarter, stronger, and pain free. She has worked extensively with people from all backgrounds, from the corporate executive to celebrities, and from the professional athletes to the weekend warrior; Dr. Kiberd has used her combined power of medical knowledge with health and wellness to create programmes that can tackle issues of pain and fatigue and help individuals get back their strength and their health.

Dr. Kiberd has been featured in more than 40 media outlets including Self, Refinery 29, Vogue, Observer, Dr. Oz, Elle and I Heart Radio to name a few. Dr. Kiberd is often quoted on her expertise within biomechanics, nutrition, and high level fitness-athletic performance. Dr. Emily has also trained soccer star Alex Morgan and Olympic runner Sarah Cummings.

Dr Emily Kiberd (and her Thyroid Strong programme) can be found here: https://www.dremilykiberd.com/

Emily’s podcast can be found here: https://podcasts.apple.com/ca/podcast/thyroid-strong/id1425627401?ls=2&mt=2

Mini Mikkipedia - To carbo load or not to carbo load

Mikki Williden — Mon, 27 Feb 2023 07:00:00 +1300

Exogenous ketones and exercise through the lifespan - Dr Brendon Egan

Mikki Williden — Wed, 22 Feb 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Brendan Egan about exogenous ketones and exercise through the lifespan. They talk first about exogenous ketones, how they might be used in different exercise contexts, where the science is at (and lacking) and potential application in the longer distant events. They then shift gears to discussing exercise in general, and why strength, muscle function and muscle health are important concepts as we age. They discuss the potential for a catabolic crisis and how this can take decades worth of muscle off somebody’s frame, they talk about sarcopenia (and how we might best define it through the lens of increasing opportunities to avoid it, rather than from a diagnosis/deficit model) and what counts in terms of strength work as we age (i.e. gardening? Pilates?)

Brendan Egan, PhD is Associate Professor of Sport and Exercise Physiology at the School of Health and Human Performance, Dublin City University, Ireland. Brendan received his BSc Sport and Exercise Science from the University of Limerick (Ireland), MSc Sport and Exercise Nutrition from Loughborough University (UK), and PhD from Dublin City University, and completed post-doctoral training at the Karolinska Institute, Sweden. His research interests are in both sports performance and exercise and ageing.

https://www.dcu.ie/shhp/people/brendan-egan

Mini Mikkipedia - Intermittent Fasting

Mikki Williden — Mon, 20 Feb 2023 07:00:00 +1300

On the Mini Mikkipedia, Mikki talks about intermittent fasting, where the evidence shows it is beneficial for females, if your menstrual cycle should govern your fasting window and shares tips to help make it successful if you choose to do it

Tackling type 2 diabetes - Peter Brukner

Mikki Williden — Wed, 15 Feb 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Peter Brukner, one of the OGs in the low carbohydrate space. They discuss how he was influenced by Professor Tim Noakes to do something about his own health when we realised he was no longer the fit, metabolically healthy man he was, and was challenged to do something about it. His own success with improving his metabolic markers then got him interested in the wider application of the approach for fat loss, improving blood sugar control and reversing symptoms of Type 2 diabetes led Dr Brukner to broaden his practice to one that educated and informed on the power of low carbohydrate diets for chronic disease. This has lead to him authoring a book (Fat Lot of Good) and setting up a not for profit organisation (Sugar by Half) and a new diabetes reversal programme, Defeat Diabetes.

Peter Brukner is a specialist sports and exercise physician whose most recent position has been Australian cricket team doctor for the past five years.

Peter is the founding partner of Olympic Park Sports Medicine Centre in Melbourne and Professor of Sports Medicine at Latrobe University. A founding Executive Member of the Australasian College of Sports Physicians, he served two terms as President and played a key role in establishing sports medicine as a medical specialty in Australia.

Peter is the co-author of the widely used text book Clinical Sports Medicine and has been team physician for professional football clubs as well as national athletics, swimming, soccer and men’s hockey teams including Olympic and Commonwealth Games. Peter was the Socceroos Team Doctor at the 2010 World Cup in South Africa and more recently Head of Sports Medicine and Sports Science at Liverpool Football Club.

He is the co-founder of the public health campaign SugarByHalf and is committed to the challenge of improving the nation’s health with improved diet and increased physical activity.

Links:

Defeat Diabetes Website

Book: A Fat Lot of Good

Mini Mikkipedia - Vitamin B12

Mikki Williden — Mon, 13 Feb 2023 07:00:00 +1300

On the Mini Mikkipedia, Mikki talks about B12, why it’s important and some other tests that can help determine your B12 status.

Blog link here: https://mikkiwillidenphd.wordpress.com/2023/02/10/low-b12-why-it-matters-and-what-to-do-about-it/

Sustainable Nutrition with Diana Rodgers

Mikki Williden — Wed, 08 Feb 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Diana Rodgers about a range of topics related to nutrition, the health of children, the health of the planet, and everything in between. We discuss how Diana got into the field of nutrition and then move on to the importance of diet for children and the disconnect between what constitutes a nourishing diet versus commonly eaten (and available foods). They talk about navigating the line between educating people about what is healthy and this idea that this then calls into question someone’s parenting approach. We discuss the misconceptions people have around eating meat and the health of the environment. healthy foods and the food supply. They also discuss the recent COP27 meeting and the politics behind such meetings.

Diana Rodgers, RD, is a “real food” nutritionist and sustainability advocate near Boston, Massachusetts. She’s an author of three books, runs a clinical nutrition practice, hosts the Sustainable Dish Podcast, and has served as an advisory board of numerous nutrition and agriculture organizations including Whole30, Animal Welfare Approved and Savory Institute. She speaks internationally about the intersection of optimal human nutrition and regenerative agriculture.

Diana is co-author of, Sacred Cow: The Case for (Better) Meat and the director, producer of the companion film, Sacred Cow. Her new initiative, the Global Food Justice Alliance, advocates for a nutritious, sustainable and equitable worldwide food system

Diana and her books and courses can be found https://sustainabledish.com/

Mini Mikkipedia - Anxiety

Mikki Williden — Mon, 06 Feb 2023 08:24:44 +1300

On this episode of Mini Mikkipedia Monday, Mikki talks about anxiety, sleep and the supplements that you might consider if you have addressed the other, broader, areas of health and are still not finding a solution.

Some of the recommendations made have come from Mikki’s blog on the topic, which can be found here: https://mikkiwillidenphd.wordpress.com/2023/01/18/anxiety-and-sleep-and-supps-that-might-help/

Energy availability in sport with Dr José L. Areta

Mikki Williden — Wed, 01 Feb 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr. José Areta, lecturer in sports nutrition and metabolism, about energy availability. We talk about what it is, we talk specifically about his paper around within day energy availability in cyclists and the variation both between athletes, and also in the same athletes. We talk about what energy availability is (the definition for it), why it is important and also some aspects of energy availability that we talk about as being true for all, but actually at this stage doesn’t have the science to back it up. Work in progress!

José L Areta currently works as a lecturer in Sports Nutrition and Metabolism at the School of Sport and Exercise Sciences at LJMU.

José’s primary interest is in the area of training-nutrient interactions in humans. In other words, he investigates how to manipulate ingestion of carbohydrates, fat and protein around training to optimise physical performance and health.

José can be found at: https://www.ljmu.ac.uk/about-us/staff-profiles/faculty-of-science/sport-and-exercise-sciences/jose-areta

Paper: https://www.tandfonline.com/doi/full/10.1080/02640414.2022.2115676

Mini Mikkipedia - Food tracking

Mikki Williden — Mon, 30 Jan 2023 07:00:00 +1300

This Mini Mikkipedia Mikki talks about food tracking, who might benefit and how to do it.

Based on this blog post here: https://mikkiwillidenphd.wordpress.com/2023/01/29/should-you-track-your-food/

Dr Jeffry Gerber, Denver's diet doctor

Mikki Williden — Wed, 25 Jan 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Jeffry Gerber, Denver’s diet doctor, about diabetes, surprising findings when measuring insulin levels, educating both practitioners and the general population about the importance of eating quality food, and how his nutritional advice has changed over the years. Dr Gerber is the founder and host of Low Carb Denver and has spent several years learning about the impact that diet and lifestyle has on improving metabolic health, and using the conference as a platform to help inform and educate from the grass roots level.

Jeffry is also the co-author of Eat Rich Live Long , a book that provides simple guidelines and delicious recipes that help people adopt a lower carbohydrate diet approach.

Dr. Jeffry N. Gerber, MD, FAAFP is a board certified family physician, speaker, author, conference organizer, husband, father and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare since 1990 and continues that tradition with an emphasis on longevity, wellness and prevention.

Dr. Gerber is also the co-organizer of Low Carb Conferences, a yearly educational event for healthcare professionals and anyone else interested in learning about the latest science related to diet and health. CME (Continuing Medical Education) credit is offered to healthcare professionals.

Dr Jeffry Gerber can be found here: https://denversdietdoctor.com/

Low Carb Denver details can be found here and is running Feb 23-26!: https://lowcarbconferences.com/

Mini Mikkipedia - The importance of strength training for fat loss with Darren Ellis

Mikki Williden — Mon, 23 Jan 2023 07:00:00 +1300

Mikki chats to Darren Ellis, Strength and Conditioning coach on this Mini Mikkipedia Monday about strength training on a fat loss approach and why it is important.

Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.

Darren can be found at: https://www.darrenellis.coach/

Optimising nutrition and data driven fasting with Marty Kendall

Mikki Williden — Wed, 18 Jan 2023 07:47:22 +1300

This week on the podcast Mikki speaks to Marty Kendall, creator of the Nutrient Optimiser and Data Driven fasting - programmes he has created to help thousands of people navigate their way to better health through food. They discuss the impact that dietary fat has on insulin, the nutrients that certain dietary patterns fall short on, protein sparing modified fasts (which both Mikki and Marty are big fans of) and how his programme Data-Driven Fasting allows people to use their own data to determine fasting and eating windows and food intake.

Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.

Marty’s interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.

Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.

Over the past five years, Marty shared his research at OptimisingNutrition.com.

He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.

Marty can be found here: https://optimisingnutrition.com/

Mini Mikkipedia - Mikki talks bone health strategies

Mikki Williden — Mon, 16 Jan 2023 07:00:00 +1300

This is the first Monday episode of Mini Mikkipedia on a Monday and this week I talk through the bone related nutrition and lifestyle strategies that I've been using as I recover from a broken fibula.

Wednesday's episodes will continue to be the long-form conversations with experts that you've been enjoying from Day 1.

The link to the blog post this was taken from, with all of the links and research articles talked about in this mini episode can be found here: https://mikkiwillidenphd.wordpress.com/2023/01/14/ran-up-a-mountain-broke-a-leg-heres-what-im-doing-tldr-the-kitchen-sink/

Celiac, gluten sensitivity, auto-immunity and the gut microbiome, with Dr Alessio Fasano

Mikki Williden — Wed, 11 Jan 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Alessio Fasano about gluten, non celiac gluten sensitivity (NGCS), the gut microbiome and auto-immune conditions. Dr Fasano led the research team that discovered and named zonulin, an enzyme in the gut that is activated in response to gluten. They talk about the importance of this in relation to health in general, who needs to be mindful of gluten in their food, and the other pillars of health that impact on the gut. Importantly, Dr Fasano emphasises that for most people, it isn’t just one trigger that sets off the immune response, it is multiple factors, and that is what is discussed today.

Advancing innovation in research, clinical care and education, Alessio Fasano, MD, has dedicated his life to improving the quality of life for people with celiac disease and other gluten-related disorders. He founded the Center for Celiac Research at the University of Maryland School of Medicine in 1996. In 2013, he moved the Center to Massachusetts General Hospital and renamed it the Center for Celiac Research and Treatment. He is chief of the Division of Pediatric Gastroenterology and Nutrition at MassGeneral Hospital for Children and professor of pediatrics at Harvard Medical School.

Dr. Fasano is the author of Gluten Freedom, a book for general readers about celiac disease, gluten-related disorders, and the gluten-free diet. He also co-authored Gut Feelings: The Microbiome and Our Health, published in March 2021 by MIT Press

Dr Fasano can be found here: https://www.massgeneral.org/doctors/19184/alessio-fasano

His books can be found here: https://www.amazon.com/Books-Alessio-Fasano/s?rh=n%3A283155%2Cp_27%3AAlessio+Fasano

Kicking of the New Year with Cliff Harvey

Mikki Williden — Wed, 04 Jan 2023 07:00:00 +1300

This week on the podcast Mikki speaks to Mikkipedia regular Dr Cliff Harvey about a host of different topics that have been on their minds in the nutrition and health space. This includes topics such as potential trends for 2023 and the supplements they are taking right now (and why). It’s a ‘fly on the wall’ conversation that you will enjoy.

You can find Cliff over at https://cliffharvey.com/

Metabolic eye health with Ryan O'Connor

Mikki Williden — Wed, 28 Dec 2022 07:00:00 +1300

This week on the podcast Mikki chats to Ryan O’Connor, Optometrist based in Hamilton, all about his interest in metabolic health and eye health. They discuss the risk factors for some commonly seen eye conditions (including glaucoma, retinopathy, age-related macular degeneration, AMD and cataracts) and the relationship with metabolic health and why it matters what we eat.

We also discuss protocols he suggests help protect our eyes as we age, with some practical tips to support eye health (including supplements). In addition, they discuss how his interest begun around the time of a severe concussion that put him on the sidelines as an up and coming rugby player.

Ryan, an optometrist by day, podcast host of the Stag Roar podcast, likes to explore what “success” means and how individuals from different backgrounds go about achieving it.

As a Practicing Optometrist, his special interests are in Behavioural Optometry, Sports Vision and Traumatic Brain Injury Recovery. HIs qualifications include BSc Anatomy (Neurology and Reproduction) and BOptom.

He is a sportsman with a long history in rugby, swimming, soccer, running, waterpolo and is

a keen outdoorsmen with 10 years experience and exploring in New Zealand.

His blog is available at: https://stagryan.com/

You can also get in touch via Instagram @stagryan

Dr Matthew Phillips - metabolic strategies for neurological health

Mikki Williden — Wed, 21 Dec 2022 07:00:00 +1300

This week on the podcast Mikki speaks to clinical and research metabolic neurologist, Dr Matthew Phillips, on the utility of metabolic therapies for neurological health. They discuss Dr Phillips introduction in metabolic therapy for neurological disorders after his discover that conventional treatment wasn’t good enough to help stem the progression in certain neurological conditions (such as Parkinsons) and how his dissatisfaction led him to discover the benefits of fasting and a ketogenic diet for neurological disorders, including aforementioned Parkinsons but also Alzheimers, MS and a range of other conditions. They also discuss its potential utility in brain cancer, and Dr Phillips shares his clinical case study success and subsequent clinical trial in gliablastoma, an incurable brain cancer.

BIO: Dr Phillips grew up in Canada and trained in Australia. Upon completing my neurology training in Melbourne, I realized that I had no interest in going the usual route of further specializing in a particular neurological disorder. I wanted to specialize in a therapy, but no such fellowship existed. Thus, I bought a one-way ticket to the other side of the world and departed the medical system, travelling and worked in different places for 3 years, creating my own sort of self-taught fellowship during which I learned about a variety of therapeutic possibilities that I had never considered (if interested, see wanderingsolace.com which describes many of these adventures).

Upon completing my 3-year “fellowship” it dawned on me that metabolic strategies, particularly fasting and ketogenic diets, were promising therapeutic options for a range of disorders. I re-entered the medical system by commencing work as a neurologist in New Zealand, where my excellent colleagues have helped me to apply these strategies to a number of humanity’s most difficult neurological disorders so as to determine whether they are feasible, safe, and can make an impact in terms of helping patients. In fact, one of these patients is Sarona, who along with her husband Vern is now a great friend. Sarona started this site for me, for which I am eternally grateful.

"Ultimately, I wish to help create a new field of Metabolic Neurology that emphasizes applying metabolic strategies in healthcare so as to potentially heal many difficult disorders at their core, with the overarching goal being the improved health and enhanced nobility of humanity"

Dr Matthew Phillips can be found https://www.metabolicneurologist.com/

Flexible dieting with Alan Aragon

Mikki Williden — Wed, 14 Dec 2022 07:00:00 +1300

This week on the podcast Mikki speaks to one of the OGs in the nutrition education space, Dr Alan Aragon. To say that he has been around a long while would be an understatement, and this isn’t said in reflection of his age, more the years that he has spent creating and sharing nutrition content, in both the gym/fitness space and also in the academic space.

In this interview, Mikki and Alan discuss his background in training and nutrition, before moving on to his book ‘flexible dieting’ which is written for anyone wanting to optimise their body composition. They talk about a range of different concepts around weight loss, including his method of figuring out energy requirements for fat loss, what his protein recommendations are, how to track calories in a way that doesn’t drive someone insane, how to calorie cycle appropriately and what ‘safe’ weight loss is. And much more. Enjoy.

Alan Aragon is a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines as well as the peer-reviewed scientific literature (list of publications here). He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan maintains a private practice designing programs for recreational & professional athletes — and of course regular people striving to be their best.

Alan can be found at: alanaragon.com IG: @thealanaragon Tw: @TheAlanAragon Book: alanaragon.com/flexibledietingbook

Some articles that Alan discusses:
Clark, J. E. (2018). Periodization of exercise induces long-term weight loss while focusing strictly on improvements in cardiovascular and musculoskeletal fitness for individuals who are overfat. Sport Sciences for Health, 14(3), 517-530

Devries, M. C., Sithamparapillai, A., Brimble, K. S., Banfield, L., Morton, R. W., & Phillips, S. M. (2018). Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. The Journal of nutrition, 148(11), 1760–1775. https://doi.org/10.1093/jn/nxy197

Ott, B., Skurk, T., Lagkouvardos, L., Fischer, S., Büttner, J., Lichtenegger, M., ... & Hauner, H. (2018). Short-term overfeeding with dairy cream does not modify gut permeability, the fecal microbiota, or glucose metabolism in young healthy men. The Journal of Nutrition, 148(1), 77-85.

Managing Endometreosis with Alex Middleton

Mikki Williden — Wed, 07 Dec 2022 07:00:00 +1300

This week on the podcast Mikki speaks to naturopath and women’s health expert Alexandra Middleton about endometriosis. They discuss the etiology of the disease, what places a woman at increased risk, what factors outside of diet and lifestyle that impact on symptoms, and the diet and lifestyle treatments that can help a woman with endometriosis, including supplements that Alex regularly uses in her clinic. They also discuss the environmental factors that impact on the progression of endometriosis.

Alexandra Middleton is an experienced natural medicine clinician with over ten years of experience in helping women optimise their hormones & reproductive health.

Her mission is to show women with Endometriosis how to get their quality of life back thru the combined power of natural, environmental and conventional medicine.

Alex’s approach is grounded in the principles of both naturopathic and evidence-based medicine. She is passionate about incorporating the latest research into her clinical practice and recently co-authored a 2021 paper published in the peer-reviewed Journal of Alternative and Complementary Medicine.

Alex also works extensively with the medical community because she believes collaboration is the best way to ensure positive outcomes for her clients. Working closely with specialists in gynaecology, endocrinology, fertility and general practice (GPs), she uses functional pathology testing and environment assessments to ensure her clients get the correct medical diagnosis. This is key in her treatment plans that include advice around therapeutic dietary strategies, lifestyle advice and nutritional supplementation.

Outside of her clinic, Alex is a passionate advocate for her industry and supports lobbying activities through her work at the Australian Traditional Medicine Society (ATMS). Here she also runs Australia’s largest Continuing Professional Education program for fellow practitioners who like her want to stay on top of the science.

Connect with Alexandra:

Website: alexandramiddleton.com.au

Instagram: @alexmnutrition

Alex can be found at https://www.alexandramiddleton.com.au/about/

Hyperbaric Oxygen Therapy with Dr Greg Brown

Mikki Williden — Wed, 30 Nov 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Greg Brown, medical director at Wellington Hyperbarics, all about hyperbaric oxygen therapy (or HBOT). They discuss the history of HBOT as a therapy for a range of hard-to-treat conditions, and why there are few clinics available here in NZ despite robust research of its effectiveness internationally, particularly in wound healing. Dr Brown details out the mechanisms behind how HBOT works, and the frequency and duration of sessions that they use at Wellington Hyperbarics for the conditions they see, including traumatic brain injury, chronic fatigue, and long covid.

Dr Greg Brown is an experienced medical practitioner with a background in general practice, military medicine, travel medicine and nutritional and environmental medicine.

Greg retired from the Royal New Zealand Navy in early 2020 with the rank of Surgeon Lieutenant Commander, having spent a number of years as the principal medical advisor for the operational headquarters of the New Zealand Defence Force. Greg has led the medical support on overseas trips with two New Zealand Prime Ministers, and has deployed to the Indian Ocean on counter-narcotics operations. He has a broad base of knowledge, with experience in medical systems design and clinical governance.

His role is to oversee all clinical aspects of the unit, ensuring that patients at Wellington Hyperbarics are screened for suitability of the therapy, and that an individualised treatment programme is constructed for each person.

Dr Greg Brown can be found here https://www.wellington-hyperbarics.com/team-4

Hormones and health with Dr Nicky Keay

Mikki Williden — Wed, 23 Nov 2022 07:00:00 +1300

Last time Nicky was on the podcast, we discussed in depth the issue of relative energy deficiency in sport (RED-S) for both males and females. This time around we take a step back and talk about the role of hormones in health (how they underlie all physiology), how hormones change across the lifecycle, the risks associated with cardiovascular disease for women and how hormones play a major role in that, the diurnal rhythm of hormones and how this impacts on what we might learn from blood tests, and how the environment and our health behaviours can both enhance hormone function or work against it, and just testing hormones themselves may not give us a complete picture.

Nicky's website: https://nickykeayfitness.com/about/
Nicky's new book: Hormones, Health and Human Potential can be found at https://nickykeayfitness.com/new-book/
Nicky's previous Mikkipedia episode on Relative Energy Deficiency in Sport (RED-S) https://share.transistor.fm/s/33bba7b1

Managing Chronic Pain with Professor Howard Schubiner

Mikki Williden — Wed, 16 Nov 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Professor Howard Schubiner, mind-body medicine practitioner, all about pain. Prof Schubiner discusses his introduction into mind-body medicine early in his career as a doctor after being made aware of it from a friend who had personal experience of a long term pain being resolved through pain reprocessing techniques (PRT). Prof Schubiner today on the podcast discusses this, what pain actually is, what conditions there are clinical trials to illustrate its effectiveness, how to determine if your pain is structural versus emotional, and what treatment looks like. They discuss PRT and also emotional awareness and expression therapy (EAET) and how this can help with mental health disorders, chronic fatigue and why it could be helpful for long covid and weight loss resistance. A lot of awesome information in this podcast, with numerous resources to support his work, you will enjoy it.

Dr Howard Schubiner is board-certified in paediatrics, adolescent medicine, and internal medicine. He was a full Professor at Wayne State University for 18 years and now works at Providence Hospital in Southfield, MI, USA. He has authored over 60 scientific publications and has given over 250 lectures to scientific audiences regionally, nationally and internationally on topics related to adolescent medicine, ADHD, and stress reduction.

Importantly, Dr Schubiner is the founder and director of the Mind Body Medicine Program at Providence Hospital. This program uses the most current research methodologies to treat individuals who suffer from the Mind Body Syndrome (MBS) or Tension Myositis Syndrome (TMS) as described by Dr John Sarno. Dr Schubiner has created a program that uses both meditative and cutting edge psychological techniques to help individuals with chronic conditions, such as fibromyalgia, whiplash, back and neck pain, myofascial pain, TMJ syndrome, tension and migraine headaches, irritable bowel syndrome, irritable bladder syndrome, insomnia, anxiety, and other related conditions.

Prof Schubiner can be found here https://unlearnyourpain.com/

Priority micronutrients - with Ty Beal, PhD

Mikki Williden — Wed, 09 Nov 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Ty Beal, Research Advisor on the Knowledge Leadership team at the Global Alliance for Improved Nutrition about nutrient density, bioavailability, and his recent study on global micronutrient deficiencies. Ty explains his approach to defining nutritional deficiencies and addresses common misconceptions and misunderstandings about which foods are the most nutrient-dense. We discuss the modern diet, how children are impacted by the available food choices, the problem of nutrient deficiencies in the developed world (where calories are plentiful) and the challenge of establishing food guidance systems to address the health of the population, rather than a “healthy population” (of which most of the developed world wouldn’t fall into).

Ty Beal is a Research Advisor on the Knowledge Leadership team at the Global Alliance for Improved Nutrition (GAIN). In this role, he supports programmes, research, evaluation, and dissemination of knowledge to stakeholders.

He has extensive experience examining sustainable food systems, diet quality, food affordability, food supplies, micronutrient deficiencies, child growth and development, noncommunicable diseases, and global health. He obtained a PhD in Geography with emphasis in Global Nutrition from the University of California, Davis, where he was a National Science Foundation Graduate Research Fellow.

Ty Beal Research Gate link https://www.researchgate.net/profile/Ty-Beal

Ty Beal https://www.gainhealth.org/ty-beal

Quantum medicine for health prevention with Dr Michael Twyman

Mikki Williden — Wed, 02 Nov 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Dr. Michael Twyman, who is a cardiologist specialising in functional and quantum medicine which investigates prevention and treatments for the whole body in all areas of medicine, drawing on eastern and western medicine philosophy.

We talk about heart disease risk and how to prevent hear attacks, the importance of mitochondrial function, endothelial health, and why the light dark cycle (and circadian rhythm is so important. We also discuss nitric oxide and the changes in NO production as we age, and how to ensure vascular health in the long term.

Dr Twyman is a board-certified cardiologist who focuses on the prevention and early detection of heart disease. Dr. Twyman completed his cardiovascular training at St Louis University after he completed a 4-year active duty tour as an internist at Naval Hospital Beaufort. He has been in private practice since 2012. Heart Attack Prevention is his passion. He utilizes the best of conventional medicine, integrative/functional medicine and quantum medicine to get to the root cause of the patient’s cardiovascular issues.

Dr Michael Twyman https://drtwyman.com/

Dr Twyman IG: https://www.instagram.com/drtwyman/?hl=en

Training world champion Chelsea Sodaro - with Dan Plews

Mikki Williden — Wed, 26 Oct 2022 07:00:00 +1300

This week on the show I speak to Dan Plews about Funky Trunkies, protein metabolism and Chelsea Sodaro - who blew up the podium at the Hawaii Ironman Triathlon Championships in Kona in early October.

We talk about training and nutrition tactics, the data Dan used to assess progress, whether there were sex specific strategies used in his approach, how important recovery was and where Dan feels coaches and athletes could go wrong in the training journey.

It’s a pretty transparent conversation, and I think you’ll get real insight from how Dan trains his athletes, with tips for any endurance and high performing enthusiast.

As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel and is coach to the current Ironman World Champion Chelsea Sodaro Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.

Dan Plews: https://www.endureiq.com/about-us

IG: https://www.instagram.com/theplews/?hl=en

other episodes with Dan:

Dans views on Sodium intake and animal based nutrition
Optimising health and performance with Dan Plews - your questions answered
Dr Cliff Harvey and Dr Dan Plews

Exploring irritable bowel syndrome, leaky gut and the gut brain axis with Prof. Eamonn Quigley

Mikki Williden — Wed, 19 Oct 2022 07:00:00 +1300

Prof Eamonn Quigley is a renowned gastroenterologist and is internationally known for his research on gastrointestinal motility disorders, neurogastroenterology and the gut microbiome. He has published more than 800 peer-reviewed articles, reviews, editorials, book chapters and case reports. Quigley is past president of the American College of Gastroenterology and the World Gastroenterology Organisation. His current responsibilities include, but are not limited to, the David M. Underwood Chair of Medicine in Digestive Disorders, Head of Gastroenterology and Hepatology at Houston Methodist Hospital, and Professor of Medicine at both the Institute of Academic Medicine and Weill Cornwell Medical College.

Dr Eamonn can be found here: https://www.houstonmethodist.org/faculty/eamonn-quigley/

Health and wellness advocate Art Green

Mikki Williden — Wed, 12 Oct 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Art Green, best known as the first NZ Bachelor, now health and wellbeing advocate, podcast and TV host, husband to Matilda and Dad to Milo and Autumn and all around decent human being. They discuss Clean Paleo, Plate Up and the lessons being in business taught him. They discuss his podcast and controversy behind the Paleo Pete episode, Bachelor and meeting his now wife Matilda (which cast both of them in the spotlight) and what is important now for them both in terms of how they want to spend their time. Such a great, honest chat with one of the most popular NZ celebs.

Art can be found on IG @art_green

Well & Good podcast: https://roarcollective.podbean.com/

Kona Special - Bonus Episode 3 - Rob Dallimore previews the womens field at the Ironman World Champs

Mikki Williden — Thu, 06 Oct 2022 20:40:51 +1300

Rob Dallimore gives his opinion of this years potential medal contenders in the womens Ironman World Champs on the eve of the race

Kona Special - Bonus Episode 2 - Grant Schofield talks fat adaption for Ironman

Mikki Williden — Thu, 06 Oct 2022 07:00:00 +1300

Mikki and Grant bring this bonus episode from the Ironman World Champs and Grant talks about his own fat loss protocol to get into shape to run with Mikki, as well as fat adaptation strategies for Ironman athletes.

Life on the trails with Jeff Pelletier

Mikki Williden — Wed, 05 Oct 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Jeff Pelletier, ultra-distance trail runner and filmmaker, member of the Team Salomon Canada, and a prolific content creator that showcases running training and competing, bringing to life his adventures in a way that inspires over 50 000 people that are subscribed to his You Tube Channel.

Mikki and Jeff discuss his introduction to running, what inspired him to turn his channel into an avenue that is interesting, educational and inspirational, the races and adventures he’s enjoyed the most, how he organises himself for the longer distance events, his recent UTMB race and what he’s got coming up in the next year.

Jeff runs a video production agency and, also produces running films and documentaries for brands, as well as his own YouTube channel in Vancouver, Canada. A talented mid-front runner. Jeff can be found over at jeffpelletier.com (sign up to his newsletter) and on You Tube https://www.youtube.com/watch?v=SfgZ7PnNl34&t=1s&ab_channel=JeffPelletier

Kona Special - Bonus Episode 1 - Rob Dallimore talks tech

Mikki Williden — Mon, 03 Oct 2022 06:00:00 +1300

Rob has an extensive background in Endurance Sports having competed at a high level, in running, Duathlon, triathlon and Multisport. Rob has competed in 19 Ironman events and has lost count of the number of Half Ironman and shorter distance triathlon races. He carries a long history in the sport having raced for over 20 years in events of all distances. He has raced the Ironman World Championships in Hawaii and has represented New Zealand at the Age Group Long and Olympic distance World Championships numerous times. He is a member of the Ironman New Zealand Hall of Fame for his 10 finishes at that event.

Rob also has a professional background as a Sports Podiatrist so has the added benefit of these skills and a unique understanding of training with a focus on injury prevention and management.

Rob likes getting stuck into the analysis of training and race data files and other metrics (Power, Heart Rate, Pace, Heart Rate Variability etc). Rob requires all his athletes to use a power meter on their bike and a Stryd Power Meter for their running, as well as Heart Rate and GPS data.

Ending carb confusion with Dr Eric Westman

Mikki Williden — Wed, 28 Sep 2022 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Eric Westman, one of the modern day pioneers in the low carbohydrate, ketogenic diet space. Mikki and Dr Westman talk about his introduction to the ketogenic diet through Dr Atkins, and how his curiosity led to clinical research trials that provides an evidence base for low carbohydrate diets as a therapy for a range of conditions, including obesity, type 2 diabetes, GERD, polycystic ovarian syndrome and more. They discuss some of the areas where people go wrong on a ketogenic diet and Dr Westman’s online platform Adapt Your Life where he and his colleagues provide information and education to help people at the grassroots level to change their diet and improve their health outcomes.

Dr Eric Westman is the co-founder of Adapt Your Life® and Adapt Your Life® Academy, an Associate Professor of Medicine at Duke University Health System and the Director of the Duke Keto Medicine Clinic in Durham, North Carolina.

He is Past President of the Obesity Medicine Association and a Fellow of the Obesity Society. In 2010, he was named the Obesity Medicine Association’s “Bariatrician of the Year” for his work in advancing the field of obesity medicine as well as the Society. I am also a recipient of the Society’s Steelman-Seim Educator Award for advancing the cause of healthcare through education and teaching. He graduated from Stanford University (A.B.), University of Wisconsin (M.D.), University of Kentucky and Duke University (M.H.S.). He is board certified in Internal Medicine and Obesity Medicine and has a Master’s Degree in clinical research, with over 90 peer-reviewed publications to his name.

Dr Eric Westman can be found here https://ericwestmanmd.com/

Period health with Nicole Jardim

Mikki Williden — Wed, 21 Sep 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Nicole Jardim, health coach, podcaster, speaker and writer on all things hormone health. We talk about the disconnect between our modern lifestyles and optimising hormone health, why balanced hormones is a bit of a misnomer, what a ’normal’ cycle should look like and how to test at certain times in your cycle to get a better understanding of what is going on. We also very briefly touch on Nicole’s own tongue tie surgery and why she had it done, what benefits she has seen and how her recovery is going.

Nicole is a Certified Women’s Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.

Her work has impacted the lives of tens of thousands of people around the world, and as a result, she’s earned the nicknames “Period Girl” and “Professional Period Fixer”.

She has been called on as a women’s health expert for sites such as The Guardian, Well+Good, mindbodygreen, and Healthline. Nicole is also the host of The Period Party, a top-rated podcast on iTunes.

She recently released the book Fix Your Period: 6 Weeks to Banish Bloating, Conquer Cramps, Manage Moodiness, and Ignite Lasting Hormone Balance.

Nicole can be found at https://nicolejardim.com/about/ and @nicolejardim on IG.

Back in the Studio with Cliff Harvey to talk about women's nutrition

Mikki Williden — Wed, 14 Sep 2022 07:00:00 +1200

You can find Cliff over at https://cliffharvey.com/

Nutrition Store Online: https://www.nutritionstore.online/

Nutrition for Women's Health and Performance (holisticperformance.institute)

Offer - 20% off with code: mikki

Nutrition for Women's Health and Performance (holisticperformance.institute)

Offer - 20% off with code: mikki

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

Low carb heart health with Dr Bret Scher

Mikki Williden — Wed, 07 Sep 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Bret Scher, medical director over at Diet Doctor, a very popular low carb internet resource that helps thousands of people optimise their diet to improve their health status. A cardiologist in training, Mikki and Bret talk about how he discovered low carb, the results he sees in his practice and how his low carb approach has changed over the years. They also discuss what ‘evidence based medicine’ actually means, and discuss the important blood markers and tests that you can get to determine your heart health. An awesome conversation, Bret is the podcast host of the Diet Doctor podcast and is brilliant at relaying information in a way everyone understands.

Dr. Bret Scher is a board certified cardiologist and lipidologist practicing in San Diego and licensed to practice in seven states. He’s the full-time Medical Director, writes medical blogs, reviews guides and news stories for medical accuracy and hosts The Diet Doctor Podcast.

Dr. Scher’s main focus is on preventing and reversing heart disease naturally rather than putting patients on medication and performing surgery. When he started his own preventative wellness center he was introduced to the whole low-carb world. Being a bit skeptical at first, he was soon convinced by the benefits of a low-carb diet.

In Dr. Scher’s many patients suffering from heart disease, he found that there was a big overlap with cardiovascular disease, diabetes, metabolic syndrome and insulin resistance. It was all very interrelated. When he started treating his patients who suffered from heart disease with a low-carb diet, he could quickly see signs of improvements or even full reversal in all of these diseases.

Dr. Scher has also obtained specialized certifications in functional medicine, nutrition, personal training, and behavior modification.

He is also the author of the book Your best health ever!, and he has a blog and website at lowcarbcardiologist.com.

Zone, Paleo and Powerlifting at 62 with Julianne Taylor

Mikki Williden — Wed, 31 Aug 2022 07:00:00 +1200

This week on the podcast Mikki speaks to national powerlifting champion, mentor and registered nutritionist Julianne Taylor about her training, her nutrition approach and her general awesomeness. She was one of the first Zone nutritionists in New Zealand and they discuss the similarities between Zone, Paleo and what Julianne advocates now. We also discuss the importance of calories in assisting fat loss. Julianne is a wealth of information and they talk a lot of practical tips in this episode of Mikkipedia

Julianne can be reached at https://juliannetaylornutrition.com/

Julianne Taylor, Registered Nutritionist (NZNS) and NZ Registered General & Obstetric Nurse (non-practicing),

As a result she changed careers, from a designer to a nutritionist, and went back to University to study nutrition at Massey. In 2015 Julianne completed a post graduate diploma in nutrition science.

The effect of diet in reducing auto-immune disease is also a topic close to her heart, and in her post graduate work she researched diet studies and Rheumatoid arthritis, and interviewed 10 people who had successfully used a paleo diet to reduce symptoms or go into remission. Julianne is an AIP certified coach. Julianne is currently doing her PhD research on the effect of the auto-immune protocol (AIP) diet on rheumatoid arthritis

Continuous Glucose Monitoring - Dr Taylor Sittler from Levels

Mikki Williden — Wed, 24 Aug 2022 07:00:00 +1200

The week on the podcast Mikki speaks to Taylor Sittler, head of research and development at Levels, a health app designed to interpret and make recommendations on your continuous glucose monitor (CGM) readings.

We talk 101 as to why it’s even important to think about measuring glucose, the limitations of fasting glucose, why it’s controversial to suggest healthy people could monitor their glucose for their metabolic health, what affects your glucose levels (some surprising things!) and much more.

Taylor is Head of Research at Levels. A physician and entrepreneur, his career has focused on personalizing medicine, starting companies in genetics and women’s health, including co-founding Color Health where he was Chief Science Officer. Prior to that, he completed his residency in clinical pathology at UCSF and started a genetics research group in the computer science department at UC Berkeley with David Patterson. Taylor received a Howard Hughes Medical training grant and scholarship during medical school at University of Massachusetts and UCSD. He has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology. He is an avid skier and hiker, and enjoys all things outdoors.

Ketogenic diets for mental health - Dr Chris Palmer

Mikki Williden — Wed, 17 Aug 2022 07:00:00 +1200

This week on the show Mikki speaks to Dr Chris Palmer, psychiatrist, all about nutritional psychology and the intersect between metabolic health and brain health. They discuss how these two concepts are linked, the problem with current therapies for mental health and the use of the ketogenic diet as a tool to help improve patient outcomes.

Christopher Palmer, MD received his medical degree from Washington University School of Medicine. He did his internship and psychiatry residency at McLean Hospital, Massachusetts General Hospital, and Harvard Medical School. He is currently the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an Assistant Professor of Psychiatry at Harvard Medical School.

For the past 25 years, he has been an academic physician with administrative, research, educational, and clinical roles.

Dr. Palmer’s clinical practice has focused on helping people suffering from treatment-resistant mental illnesses, including mood disorders, psychotic disorders, and personality disorders. His treatment approach has been comprehensive and has included psychopharmacology, psychotherapy, and complementary and alternative treatments. However, he has always been looking for better treatments and outcomes because far too many people do not get better with our current approaches.

You can find out more about Dr Palmer and pre order his book Brain Energy here: https://www.chrispalmermd.com/chris-palmer/

Cold water immersion with Dr Heather Massey

Mikki Williden — Wed, 10 Aug 2022 07:00:00 +1200

This week I’m diving into the science of cold water swimming with Dr Heather Massey, a Senior Lecturer in the Extreme Environments Laboratory at the University of Portsmouth, where she spends a lot of her time researching the science of cold water immersion. She’s published a number of studies that make up some of the nascent scientific research into the benefits of cold water swimming for physical and mental health. We talk 101 about what is ‘cold’ water, what are the mechanisms behind how it works, what do people think happens v what actually happens in cold water, what do we need to be mindful of, and what her laboratory is currently studying. We briefly also touch on heat acclimation at the end of the podcast.

Heather is a Senior Lecturer in Sport, Health and Exercise Science and member of the Extreme Environments Laboratory and Clinical, Health and Rehabilitation Research Team (CHaRT) at the University of Portsmouth. She is also an honorary researcher at Sussex Partnership NHS Foundation Trust and has a varied profile of research studies. These involve the preparation, selection and support of humans in extreme environments (hypoxia, heat and cold). More recently (as mentioned) her team is now investigating the impact that these environments have on health conditions.

Heather can be found here: https://www.port.ac.uk/about-us/structure-and-governance/our-people/our-staff/heather-massey

Nutrition for the ageing brain with Stephen Cunnane PhD

Mikki Williden — Wed, 03 Aug 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Stephen Cunnane all about his research on the brain, what is important regarding nutrients, the importance of ketones as a fuel source for the brain, what we need to think about as we age (for the brain) and his research on medium chain triglycerides and their usefulness in cognitive decline and potential application for neurological conditions such as Alzheimer’s.

Professor Stephen Cunnane is a metabolic physiologist at the University of Sherbrooke in Sherbrooke, Quebec. He is the author of five books, including” Survival of the Fattest: The Key to Human Brain Evolution,” which was published in 2005, and “Human Brain Evolution: Influence of Fresh and Coastal Food Resources,” which was published in 2010.

He earned his Ph.D. in Physiology at McGill University in 1980 and did post-doctoral research on nutrition and brain development in Aberdeen, Scotland, London, and Nova Scotia. From 1986 to 2003, he was a faculty member in the Department of Nutritional Sciences at the University of Toronto where his research focused on the role of omega-3 fatty acids in brain development and human health. He also did research on the relation between ketones and a high-fat ketogenic diet on brain development.

In 2003, Professor Cunnane was awarded a senior Canada Research Chair at the Research Center on Aging and became a full professor at the University of Sherbrooke. He has published more than 280 peer-reviewed research papers and was elected to the French National Academy of Medicine in 2009.

Stephen Cannane: https://www.researchgate.net/profile/Stephen-Cunnane

Dan Plews returns with his views on sodium intake and his experience on animal based nutrition

Mikki Williden — Wed, 27 Jul 2022 07:00:00 +1200

This week on the podcast Mikki speaks to returning guest Dr Dan Plews about his recent foray into an animal-based nutrition approach, the importance of sodium for performance (and Dan’s recommendations for those headed into the hot summer of training, or Kona for Hawaii Ironman) and his most recent paper that talks about the importance of habitual dietary fat intake for fat metabolism (outside of pre-training nutrition strategies)

As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel. Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.

Dan Plews: https://www.endureiq.com/about-us

Endure IQ: https://www.endureiq.com/

Understanding Iron Deficiency - Beth Maclean

Mikki Williden — Wed, 20 Jul 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Beth Maclean, a PhD candidate at the University of Western Australia all about iron metabolism. They discuss the importance of iron for our health, the problem of low iron stores (and how this goes unrecognised in many people, particularly women, when we only focus on iron deficiency anemia), the symptoms of iron deficiency and the best way to lift iron stores. They also delve a little into the performance realm, and why iron is important for performance

Beth can be found here: https://au.linkedin.com/in/bethmaclean23

Paper discussed https://www.researchgate.net/publication/349895115_The_misogyny_of_iron_deficiency

Lean Mass Hyper-Responders - Keto and cholesterol with Nick Norwitz PhD

Mikki Williden — Wed, 13 Jul 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Nick Norwitz about ketogenic diets, cholesterol numbers and why we see differences into the cholesterol response between people who are overweight and have metabolic disorder, compared to otherwise healthy, lean individuals. Nick is a co-author on a couple of papers that investigate this phenomenon, lean mass hyperresponder (LMHR) which notes a massive rise in LDL cholesterol when some individuals go on a ketogenic diet. We discuss what is known, what isn't known in regards to health risk and what to do about it.

Dr. Nicholas Norwitz obtained his PhD in ketogenic metabolism and neurodegenerative diseases at Oxford University and is now working towards his MD at Harvard Medical School.

Nick can be found here https://www.researchgate.net/profile/Nicholas-Norwitz

and https://twitter.com/nicknorwitz

Sarah Tanner - Switching from a vegan diet

Mikki Williden — Wed, 06 Jul 2022 07:00:00 +1200

This week on the podcast I speak to entrepreneur, recipe developer, Sarah Tanner who describes herself as an organic and holistic home cooking kiwi. She is an ambassador for Ceres Organics and Bioblends and has grown in this space as a plant-based advocate. Mikki speaks to Sarah about the shift away from her vegan diet to an omnivore approach for health based reasons and what this transition has meant for her personally and professionally. Sarah shares some of the insights she has and her role and responsibility as an influencer in this space and how her audience has responded.

Sarah can be found at: https://www.instagram.com/sarahtannernz/?hl=en

Supernature https://supernature.co.nz/

Circadian physiology with Prof Karyn Esser

Mikki Williden — Wed, 29 Jun 2022 07:00:00 +1200

Prof Esser talks about what we know with regards to what impacts the circadian rhythm (and what even is it?) and how important regulating both our master clock and the peripheral clocks for our overall health outcomes. We discuss how exercise impacts our circadian biology, and if there is a ‘better’ time of day to do exercise. We also talk about the impact of the circadian rhythm on metabolising different nutrients and what we do or don’t know about the impact of the circadian rhythm on the absorption of pharmaceuticals and supplements. We also talk about sex differences. This is a great conversation and I think you’re going to love it.

Dr Esser is a Professor of Physiology and Associate Director of the Myology Institute at the University of Florida.

Her lab has been working in the area of skeletal muscle adaptation for over 20 years. Initially research was focused on understanding the molecular mechanisms that underlie adult skeletal muscle adaptation to exercise. However, in 2002 they were using an early generation microarray assay and discovered that genes important for circadian rhythms were also at work in skeletal muscle. Since that early observation, her lab has pioneered research on the role of circadian rhythms and the circadian clock mechanism in skeletal muscle.

Currently our lab is focused on; 1) basic science experiments to define the genomic network downstream of the clock that modulates muscle health. 2) learning how age changes the clock function in skeletal muscle and other tissues; and 3) learning how exercise works with the circadian clock to help promote tissue and systemic health

Dr Karyn Esser can be found here https://www.linkedin.com/in/karyn-esser-a187333

Hormone savvy Doc, Carrie Jones, talks Stress, Hormones and Testing

Mikki Williden — Wed, 22 Jun 2022 07:00:00 +1200

Dr Carrie Jones is a Naturopathic Physician who is board certified in Naturopathic Endocrinology (FABNE) with a Master's in Public Health (MPH) having over 17 years in the field of functional and integrative medicine. As former Adjunct Faculty for the National University of Natural Medicine (NUNM), she has taught courses in both Gynecology and Advanced Endocrinology. She was the Medical Director for two large integrative clinics in Portland, Oregon and the Medical Director for Precision Analytical Inc, creators of the DUTCH Test for almost 10 years. She is the Clinical Expert for the Lifestyle Matrix Resource Center (LMRC) serving the SOS Stress Recovery Program. Currently, she is the Head of Medical Education at Rupa Health.

"Understanding the human body is complicated. My job is not to judge. My job is to educate and empower. "

Dr Carrie Jones can be found here http://www.drcarriejones.com/about-1

IG tag https://www.instagram.com/dr.carriejones/?hl=en

Exercise and the gut microbiome with Sara Campbell

Mikki Williden — Wed, 15 Jun 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Sara Campbell about exercise, the gut and our gut microbiome. We discuss the bi-directional relationship between the gut and our exercise patterns, what sex differences might exist, and the relative usefulness of probiotics and prebiotics for helping optimise our gut health. It’s an exciting time for research in this area, with so much we don’t know. Dr Campbell is an expert in what we DO know.

Dr Sara Campbell is an ASSOCIATE PROFESSOR and the GRADUATE PROGRAM DIRECTOR in KINESIOLOGY AND APPLIED PHYSIOLOGY at Rutgers University, with a specialist research area in metabolism, the gut and the impact of exercise on the gut.

Sara can be found here: https://kines.rutgers.edu/departmental-info/faculty-biographies/317-faculty/full-time-faculty/788-sara-campbell

Stephan Guyenet, Phd - The Hungry Brain

Mikki Williden — Wed, 08 Jun 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Stephan Guyenet, obesity researcher and neuroscience expert about energy balance, weight maintenance and the brain. Mikki and Stephan discuss the role of hormones, the food environment and the brain and how to manage to maintain a healthy weight when these tend to conspire against us.

Stephan Guyenet has BS in biochemistry and a PhD in neuroscience, then went on to study the neuroscience of obesity and eating behavior as a postdoctoral fellow. He has spent 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of body fatness. His publications in scientific journals have been cited more than 3,600 times and today, he continues his mission to advance science and public health as a researcher, science consultant, and science communicator. His book, The Hungry Brain, was released in February of 2017 and was named one of the best books of the year by Publishers Weekly and called “essential” by the New York Times Book Review. He is a Senior Researcher at GiveWell and scientific reviewer for the Examine.com Research Digest. He is also the founder and director of Red Pen Reviews, which publishes the most informative, consistent, and unbiased popular health and nutrition book reviews available. He also periodically contributes to the scientific literature and is a review editor at Frontiers in Nutrition.

Stephan can be found at https://www.stephanguyenet.com/

Rick Johnson MD - Why nature wants us to be fat

Mikki Williden — Wed, 01 Jun 2022 07:00:00 +1200

Mikki and Rick talk about how he developed an interest in fructose, how fructose impacts blood pressure and what types of foods and drinks are most detrimental (i.e. do we have to avoid fruit?). They also talk about Rick’s new book Nature Wants us to be Fat, and the importance of the ‘survival switch’ and how the modern environment has turned something that kept us alive for thousands of years into something that now drives metabolic disease.

Dr. Richard Johnson was formerly the chief of the Renal Division and Hypertension at the University of Colorado for nine years. He’s a physician that is trained in internal medicine, infectious disease, and nephrology. Along with having an active clinical practice, he is a widely cited NIH-funded scientist who has lectured in over 40 countries and has authored three books, The Sugar Fix, The Fat Switch, and the new Nature Wants Us to Be Fat. Dr. Johnson has a special interest in the role of sugar and especially fructose and its byproduct uric acid in driving metabolic and kidney disorders.

Dr Richard Johnson: https://drrichardjohnson.com/

Nature Wants Us to be Fat https://www.amazon.com/Nature-Wants-Fat-Prevent-Reverse-ebook/dp/B097XMY9VG

Why you need omega 3 in your diet, with Bill Harris

Mikki Williden — Wed, 25 May 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Dr Bill Harris, one of the world’s leading experts in the field of omega-3 fatty acid research. His work focuses on the roles that fatty acids play in cardiovascular and neurocognitive health. We talk about omega 3s, their unique characteristics which makes them so important for health, the difference between plant and fish omega 3 fatty acids, how best to measure them and at what amounts we should be consuming them. We also talk about what the research shows in relation to cardiovascular disease and their neurological benefits.

Bill Harris is the author of more than 300 scientific papers on fatty acids and health. He is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute.

Bill Harris can be found here: https://omegaquant.com/dr-william-s-harris/

Research articles: https://www.researchgate.net/profile/William-Harris-17

Dom Harvey - For the love of running

Mikki Williden — Wed, 18 May 2022 07:00:00 +1200

This week on the podcast Mikki talks to Dom Harvey, podcaster, former radio DJ, avid runner about how running has transformed his life through some of his more challenging times. Dom is such a great personality and we talk on a range of topics in this podcast, including his training, his time on early morning radio at The Edge, his move away and now as a podcaster, his fertility challenges and how this impacted him. Importantly, as a runner, he shares his love of running. Something that we have in common. Usually Dom’s the one asking the questions, so it was a great opportunity to have him on the other side of the mic.

Dom Harvey is a broadcaster, writer and runner.

He was the host of nationwide The Edge breakfast show from 2001 to 2021.

He has written three best seller books including Running a Love story which we discuss here. Career highlights include winning the Sir Paul Holmes Award for NZ broadcaster of the year.

Outside of radio, he is passionate about running. He has run all 6 of the world marathon majors (New York, Chicago, Tokyo, Berlin, London and Boston).

His best time for the marathon was a sub 3 hour marathon in Tokyo where he ran in 2.57. He wrote about his quest to run a sub 3 hour marathon in his book Running: A love story.

In 2018 he ran five marathons in five days and in the process him and his friends at The Edge raised $250,000 so a young girl could get cancer treatment in Barcelona. That effort earned him a Kiwi bank NZ Local Hero award and also an Outstanding contribution to radio award.

Dom can be found here: https://www.dom.co.nz/

Dom’s podcast, Runners Only, can be found here: https://podcasts.apple.com/nz/podcast/runners-only-with-dom-harvey/id1590931602

Dom’s books: https://www.dom.co.nz/buy-online

Prof Mike Murphy - Creator of Coenzyme q10 supplement, MitoQ

Mikki Williden — Wed, 11 May 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Mike Murphy, Professor of Mitochondrial Redox Biology and co-creator of Mito Q, a coQ10 supplement that is specifically designed to target the mitochondria and offset free radical damage created through oxidative stress and improve health-related outcomes related to mitochondrial dysfunction. Of which there are many! Despite the science-based nature of the topic, Mike is great at distilling down information that we can all understand, and we discuss the latest research that links mitochondria to our health and wellbeing, and some tactics to help improve our cellular health.

Mike Murphy studied chemistry at Trinity College, Dublin (1980-4) and obtained a PhD in Biochemistry from Peterhouse, University of Cambridge (1984-7), carrying out research in the group of Martin Brand on mechanisms of mitochondrial proton pumping. Mike then carried out postdoctoral work at Columbia University (1988), followed by working as a VSO teacher in Zimbabawe (1989) and as a Lecturer in Biochemistry at Trinity College, Dublin (1990-2). He then moved to the Biochemistry Department at the University of Otago, New Zealand (1992-2001), to set up his own research group, moving up to the level of Associate Professor. During this time he spent sabbatical visits in the lab of Jeff Schatz in Basel and that of Victor Darley-Usmar in Birmingham, Alabama. Mike joined the MRC MBU to establish an independent research group to study mitochondrial dysfunction in 2001. He was appointed an Honorary Fellow of the Royal Society of New Zealand (Hon FRSNZ) in 2012 and was awarded the Keilin Memorial Lecture and Medal in 2016. Mike has been a Wellcome Trust Investigator since 2016. He was appointed Professor of Mitochondrial Redox Biology (Cambridge University) in 2018. Mike was elected Fellow of the Academy of Medical Sciences (FMedSci) in 2019.

Mike can be found here: https://www.mrc-mbu.cam.ac.uk/research-groups/murphy-group

MitoQ: https://www.mitoq.com/

Fitness over 40 with Darren Ellis

Mikki Williden — Wed, 04 May 2022 01:00:00 +1200

This week on the podcast I speak to Darren Ellis, former owner of Cross Fit NZ, the first Cross Fit gym in New Zealand, all about considerations as we age for men over 40 years.

Darren and Mikki talk about health and longevity as you age, and some of the common myths and misconceptions that Darren sees/hears in the fitness industry and how these can stop men (in particular) from focusing on their health when they need it most. Darren talks through the simple starting points that he uses with his clients to help them recover from their 20s-30s and get fit as they age.

Darren: https://nz.linkedin.com/in/darren-ellis-67283622

Darren https://linktr.ee/darrenelliscoaching

Functional health, gut testing and probiotics with Dr Joe Mather

Mikki Williden — Wed, 27 Apr 2022 07:00:00 +1200

This week on the podcast Mikki speaks to functional medicine doctor Joe Mather, who is also the lead physician at The Ruscio Clinic, about how he uses diet and lifestyle to help improve overall health of his clients, the functional medicine tests that we should explore and the ones that we shouldn’t waste our money on.

We talk about the importance of gut health on overall health and wellbeing and what to look for in a probiotic. We also discuss other helpful supplements that Joe uses to get the best results for his patients. A lot of practical tips with this one, We hope you enjoy!

Joe Mather, MD, MPH&TM, is a board-certified Family Practice physician who practices Functional Medicine in New Orleans, LA. He graduated from Tulane University School of Medicine and Tulane University School of Public Health in 2011 and completed his residency in 2014. In his medical practice he focuses on delivering cost-effective and practical medical care with a focus on GI health. He spends a lot of time working with patients suffering from complex diseases and helping patients to optimize their longevity. When he is not working with patients you will find him chasing his three small children, exercising or meditating.

Joe Mather: https://drruscio.com/team/joemather/

Healthy Gut Healthy You https://www.amazon.com/Healthy-Gut-You-Michael-Ruscio/dp/0999766805

Sign up to Mondays Matter https://mikkiwilliden.com/mondays-matter

Time restricted eating, metabolic health and cancer risk with Professor Dorothy Sears

Mikki Williden — Wed, 20 Apr 2022 07:00:00 +1200

This week on the podcast Mikki speaks to Professor Dorothy Sears about her research into time restricted eating, metabolic health, prolonged sitting and breast cancer risk. Professor Sears talks about how she got into this field of research and what her research, along with others, has discovered about the risk of breast cancer and the timing of our food intake, other lifestyle factors that contribute to breast cancer risk, and the importance of avoiding prolonged sitting for metabolic health.

Dorothy Sears is a Professor of medicine at UC San Diego School of Medicine.

Dorothy’s research focus is on obesity and risk for obesity-related diseases including insulin resistance, type 2 diabetes, cardiovascular disease, and cancer. Her approach incorporates dietary and behavioral intervention, systems biology, lipidomics, metabolomics, epigenetics, expression profiling, and single gene analyses in humans and rodent models. Her goals are to identify and characterize genes, metabolites, biochemical pathways, and behaviors that regulate and/or are biomarkers of cardiometabolic disease risk and which can be used as novel targets for disease risk reduction, therapy, and/or diagnosis.

Prof Sears contact and links to publications: https://medschool.ucsd.edu/som/medicine/divisions/endocrinology/faculty/Pages/dorothy-sears.aspx

Next week talking to dr Joe Mather from the Ruscio Clinic about gut health, functional testing (and if it’s worth it) and probiotics

Macros and metabolic adaptation with Eric Helms and Cliff Harvey

Mikki Williden — Wed, 13 Apr 2022 07:00:00 +1200

You can find Cliff over at https://cliffharvey.com/

Nutrition Store Online: https://www.nutritionstore.online/

Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.

Links:

Eric Helms: https://3dmusclejourney.com/about/eric-helms/

Iron Culture podcast: https://ironculture.libsyn.com/

MASS monthly research review: https://www.strongerbyscience.com/mass/

Optimising bone health with Dr Eimear Doolan

Mikki Williden — Wed, 06 Apr 2022 07:00:00 +1200

Eimear and Mikki discuss the pivotal times across the life span where we grow and lose bone, what impacts negatively on bone turnover (and accelerates bone loss) how we can hold on to the bone we have, and practical things we can do to protect our skeletal structure as we age. We also talk about Dr Dolans new paper looking at low energy availability and the life history theory - through an evolutionary lens. Those who listened and enjoyed Herman Pontzers interview will also enjoy this conversation.

Dr Dolan: https://www.researchgate.net/profile/Eimear-Dolan-4 (this also links to the publications we discuss)

Free webinar: If not fasting, then what? https://mikkiwilliden.com/if-not-fasting-then-what

Mindset Matters with Michelle Matangi

Mikki Williden — Wed, 30 Mar 2022 07:01:34 +1300

This week on the podcast Mikki speaks to Michelle Matangi, health and lifestyle coach and health coach in Taranaki, about her transformation of mind, body and attitude and how she uses what she has learned over the last 15 years to help other people

Michelle shares how she found herself turning to food as a way to distract herself from things in her life that were uncomfortable or difficult to deal with, and how discovering Mark Sisson and Primal eating (a version of paleo) helped begin her path to ditching the dieting mentality and focused on nourishing herself - and it was a long (is a long) journey!

She realised that it wasn’t food or diet that would ultimately help her but actually she needed to be able to know herself and be kind to myself.

She realises that people cannot live to their full potential when limited to other peoples rules and we chat about the resources she has used to help guide her over the last two decades which in turn she uses with her clients.

https://www.michellematangi.com/
https://www.instagram.com/michellematangi/

Keto explained with Dom D’Agostino

Mikki Williden — Wed, 23 Mar 2022 07:00:00 +1300

Dom teaches students of the Morsani College of Medicine and the Department of Molecular Pharmacology and Physiology, with a focus on such topics as neuropharmacology, medical biochemistry, physiology, neuroscience, and neuropharmacology. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC) to assist with their efforts towards optimizing the safety, health and resilience of the warfighter and astronaut.

His lab develops and tests metabolic therapies, including calorie restriction protocols, intermittent fasting, ketogenic diets and exogenous ketones (ketone supplements) for CNS oxygen toxicity (seizures), epilepsy, metabolic disorders, Alzheimer's disease, ALS, muscle wasting, cancer and human performance applications.

Personal Website: https://www.ketonutrition.org/

Dom’s Linktree: https://linktr.ee/Domdagostino

Body transformation with Melanie Wales

Mikki Williden — Wed, 16 Mar 2022 07:00:00 +1300

This week Mikki speaks to Melanie Wales, a yoga teacher, fitness coach and massage therapist about her transformation over the last 6 years that has resulted in a weight loss of 145 lb. Mel shares it all with us on today’s podcast - the nutrition and training tools that helped her, how important goal setting and mindset was in her ongoing journey, where the challenges lay for her and how she helps others transform themselves too.

Mel shares all of this over on IG on a weekly basis, and you can see her progress there. She also has a website where you can touch base with her for coaching enquiries , virtual yoga classes and also to purchase her cookbook which I really love.

Mel can be found at: https://melaniewales-sustainableliving.com/

IG: https://www.instagram.com/melaniewales.sustainableliving/?hl=en

Exploring the benefits of creatine with Professor Darren Candow

Mikki Williden — Wed, 09 Mar 2022 07:00:00 +1300

This week Mikki speaks to Dr Darren Candow, one of the world’s experts in creatine. They discuss the role of creatine in health and performance, what the research shows with regards to creatine as an ergogenic aid, and the emerging research that illustrates its role in brain and bone health. They also discuss the mis-information that exists with creatine and sets the story straight.

https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.html

Lola Berry - Fearlessly Failing

Mikki Williden — Wed, 02 Mar 2022 07:00:00 +1300

This week Mikki talks again to Lola Berry, the host of the Fearlessly Failing podcast – leading Aussie nutritionist and bestselling author, about her new book of the same name.

As one of the key creators of the early wellness scene in Australia, Lola knows a thing or two about how to overcome body and mental health issues with a complete life reset. She also knows the pain of fear and failure, having experienced life’s inevitable ups and downs in her professional life and intimate relationships.

Fearlessly Failing is about how to grow through challenges and embrace the lessons so-called failure can teach us, and the discussion today centres around that.

Born and raised in Melbourne, Lola Berry is the bestselling author of eleven books, including the groundbreaking The Happy Cookbook. With a Bachelor of Health Science in Nutritional Medicine, her mission through her books, content creating, podcasting and speciality coffee company is to help as many people as possible live a healthy, happy and fulfilled life.

Lola’s big on chasing dreams. That’s where her popular podcast Fearlessly Failing was born from – she interviews people about how failure can be a gift and is often the key to success.

Currently studying acting and TV presenting, Lola divides her time between Byron Bay and Los Angeles

Robb Wolf - Ancestral health and paleo pioneer

Mikki Williden — Wed, 23 Feb 2022 07:00:00 +1300

Robb Wolf, is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books and seminars. He’s known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.

Robb can be found over at https://robbwolf.com/
Element Electrolyte https://drinklmnt.com/
Healthy Rebellion Radio: https://www.robbwolf.com/radio/
Wired to Eat: https://www.robbwolf.com/wiredtoeat/
Sacred Cow: https://www.sacredcow.info/

Tom Williams (Marathon Talk, Park Run COO) on building community and connections through running

Mikki Williden — Wed, 16 Feb 2022 07:00:00 +1300

Tom Williams is Parkrun's Global Chief Operating Officer the incredible successful charity that provides free timed 5km runs for people around the world. At the time of recording Parkrun has had 60 million interactions of participants or volunteers with an average of 200 people in each event each week, supporting people to run over 200 million kms in total. Tom shares with us the spirit, culture and ethos of inspiring people to exercise through Parkruns, and the impact the pandemic had on Parkrun and why it is potentially more important now to participate.

Tom was also co-host of Marathon Talk with Martin Yelling, the incredibly successful podcast, up until 2019 and then stepped down to focus on his role at Parkrun. Marathon Talk just retired at 600 episodes, and we spoke on the eve of the release of this episode in mid January, and the impact the inception and ongoing commitment to Marathon Talk had on Tom’s wellbeing.

Tom Williams can be found at:

Twitter: https://twitter.com/tomwilliams1974?lang=en

Parkrun: https://www.parkrun.com/

Prof. Grant Schofield reflects on the vaccine mandates

Mikki Williden — Wed, 09 Feb 2022 07:00:00 +1300

As a professor of Public Health, Grant doesn’t shy away from speaking up on topics that he feels strongly about and how these impact us as individuals and as a society. We talk about this and the synergies there are between this and nutrition, where he is perhaps better known for, as a co-author of the successful What the Fat book series and of PreKure, a health and nutrition coach educational platform.

Grant is a Professor of Public Health (Auckland University of Technology) and director of the University’s Human Potential Centre (HPC) located at the Millennium Campus in Auckland, New Zealand. His research and teaching interests are in wellbeing and chronic disease prevention especially reducing the risk and eventual mortality and morbidity from obesity, cardiovascular disease, and diabetes. He lives by the motto “be the best you can be” and has a strong commitment to peak performance in which he also does consulting work.

Grant’s What the Fat books can be sourced here: https://profgrant.com/books/

His blogs we discuss: https://profgrant.com/2022/01/21/covid-your-opinion-counts/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/

Pre Kure https://prekure.com/

Better body composition, better health - Dr Bill Campbell Ph.D.

Mikki Williden — Wed, 02 Feb 2022 07:00:00 +1300

Dr. Bill Campbell is one of the leading researchers in the physique world. Dr. Bill Campbell is an Associate Professor of Exercise Science and the Director of The Performance and Physique Enhancement Lab at the University of South Florida. He has his PhD in Exercise, Nutrition, and Preventive Health, he's authored 3 books on sports nutrition and over 150 scientific abstracts and manuscripts focused on the topics of sports nutrition and exercise science and is previous president of the international society of sports nutrition.

We talk all about his research into diet breaks, intermittent versus continuous dieting, the importance of protein for fat loss for women (in combination with resistance training) and much more.

Dr Campbell uses his education background to provide an informational channel on IG that busts myths on dieting and helps inform people on best practice. Highly worth a follow.

Dr Campbell https://www.usf.edu/education/faculty/faculty-profiles/bill-campbell.aspx

Flexible v rigid dieting https://pubmed.ncbi.nlm.nih.gov/34187492/

Intermittent dieting v continuous dieting https://pubmed.ncbi.nlm.nih.gov/33467235/

Pubmed: https://pubmed.ncbi.nlm.nih.gov/?term=Campbell+BI&sort=date

On IG: https://www.instagram.com/billcampbellphd/?hl=en

Achieve better ageing with Dr Charles Brenner Ph.D.

Mikki Williden — Wed, 26 Jan 2022 07:00:00 +1300

At Dartmouth College (2004) Dr. Brenner discovered nicotinamide riboside (NR) to be a vital precursor of nicotinamide adenine dinucleotide (NAD+). Dr Brenner explains the significance of NAD and why he believes supplementation with NR could help us “age better.” He also elaborates on why he refuses to describe NR as “miraculous or magic” and we talk about the ‘anti-aging’ claims in the marketing of human longevity.

NAD+ is fundamental to the creation of energy in every cell of your body. NAD+ regulates pivotal cellular processes that are key to looking and feeling our best.

In 2007 Dr. Brenner’s lab discovered a second pathway by which NR is converted to NAD+ and showed that NR can extend the lifespan of yeast cells.

Nicotinamide riboside (NR) is converted by the body into nicotinamide adenine dinucleotide (NAD) which is an essential molecule found in every living cell and plays a significant role in energy production, regulation of the circadian rhythm and cognitive function.

It’s received a lot of attention since its discovery (and Dr Brenner was responsible for the NAD+ pathway discovery) with many claims to how it helps improve overall health and longevity.

Dr. Charles Brenner is one of the world’s leading authorities on the biochemistry behind NR and its potential to extend life in some organisms. Dr. Brenner was the Roy J. Carver Chair and Head of Biochemistry at the University of Iowa and founding co-director of the University of Iowa Obesity Initiative. He is also chief scientific adviser to Chromadex, a California-based company behind the NR supplement, Tru Niagen.

Now, Charles Brenner is the Alfred E Mann Family Foundation Chair in Diabetes and Cancer Metabolism in the Department of Diabetes & Cancer Metabolism at the City of Hope, a National Cancer Institute-designated comprehensive cancer center and national leader in advancing research and treatment protocols. His laboratory focuses on disturbances in nicotinamide adenine dinucleotide (NAD), the central catalyst of metabolism, in diseases and conditions of metabolic stress.

He continues to research how the NAD system is dysregulated as a function of postpartum, coronavirus infection, inflammatory conditions, diabesity and specific malignancies with the dual goals of defining mechanisms of biological regulation and developing safe preventative and therapeutic interventions for people.

Dr Charles: https://www.cityofhope.org/charles-brenner-lab

Reaching your potential with Olympian, Sarah Cowley Ross

Mikki Williden — Wed, 19 Jan 2022 07:00:00 +1300

Sarah Cowley Ross is a NZ Olympian and Commonwealth Games representative in the heptathlon and high jump, a sports commentator and LockerRoom columnist in addition to being a marriage celebrant and amazing mum to Poppy and Max.

The versatility Sarah Cowley Ross displayed during her international athletics career has stood her in good stead for her life after sport.

Sarah is a sought after and an experienced MC and Keynote speaker. She is a member of the New Zealand Olympic Committee athlete commission, community education ambassador and works within the Olympic movement in the Oceania region.

A staunch proponent of women in sport, particularly in leadership and governance roles, Sarah is an alumni of the NZOC’s Women in Sport Leadership Academy (WISLA).

Sarah’s athletics career spanned 15 years during which she became the New Zealand high jump and hepthalon champion, and attended numerous world championships, Olympics and Commonwealth Games.

We talk about Sarah’s experiences growing up as an athlete in Rotorua and how her passion for the ultimate experience as an athlete led her to heptathlon and to represent NZ in the commonwealth and Olympic Games.

We also talk about her transition from athlete to mum and women’s advocate for sport and how she navigated this new chapter in her life.

Sarah can be found over at Lockerroom, where she regularly writes about sport, interviews athletes and shares her experiences, and over on instagram at https://www.instagram.com/sarahcowleyross/?hl=en aq

Keto v carbs with Matt Carpenter

Mikki Williden — Wed, 12 Jan 2022 07:00:00 +1300

Matt's research explores both the physiological and qualitative aspects of a low carb/keto approach through a series of interviews in addition to his laboratory studies. We talk about how the research findings compare to the real-world experience and what we can take away from it. Matt is super enthusiastic and a wealth of information. Click here for the link to previous podcasts.

Matt enrolled at Kingston University in 2014 to complete a BSc in Sport Science, achieving first class honours. Following this he completed an MSc in Sport and Exercise (performance), also at Kingston University, achieving a distinction. During his masters degree, he completed a research project entitled 'Acute Carbohydrate Supplementation Improves Ultra-Endurance Performance in a Keto-adapted Individual.'

He began his PhD at Kingston University in 2018, in order to further investigate the role of ketogenic and low carbohydrate dietary interventions on health and exercise performance, in addition to addressing the role of acute supplementation in ketogenic athletes, and the impact this has on substrate metabolism and exercise performance.

Matt can be found at: https://www.kingston.ac.uk/research/research-degrees/research-degree-students/profile/matthew-carpenter-251/

Twitter: https://twitter.com/MattCarpenter14

Muscle-centric medicine with Dr Gabrielle Lyon

Mikki Williden — Wed, 05 Jan 2022 07:00:00 +1300

Dr. Lyon received her doctorate in osteopathic medicine from the Arizona College of Osteopathic Medicine and is board-certified in family medicine.
She earned her undergraduate degree in Human Nutrition from the University of Illinois Urbana-Champaign where she studied vitamin and mineral metabolism, chronic disease prevention and management and the physiological effects of diet composition.
She also completed a research/clinical fellowship in Nutritional Science and Geriatrics at Washington University in St. Louis.

Dr Lyon can be found here: https://drgabriellelyon.com/about/

Dr Lyon on IG: https://www.instagram.com/drgabriellelyon/?hl=en

Mimmi Kotka - talks about running and RED-S

Mikki Williden — Wed, 29 Dec 2021 07:00:00 +1300

Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo. Mimmi has won or been on the podium at a number of major trail races around the world.

Mimmi on IG: https://www.instagram.com/mimmikotka/?hl=en

Moonvalley https://moonvalley.me/

Thoughts on fasting with Dr Cliff Harvey

Mikki Williden — Wed, 22 Dec 2021 07:00:00 +1300

You can find Cliff over at https://cliffharvey.com/

Nutrition Store Online: https://www.nutritionstore.online/

Phil Maffetone returns to talk about metabolic efficiency

Mikki Williden — Wed, 15 Dec 2021 07:00:00 +1300

We talk about how he discovered the power of the low carbohydrate diet and aerobic training for health and performance, and his practical tips to help you adapt to a different approach. Even if you've heard Phil before (or are well versed in his MAF method), it is always good to have the opportunity to hear from the pioneers in a particular topic.

Schooled in physiology, kinesiology and nutrition, Dr Phil Maffetone is one of the most sought after practitioners for health and performance, having worked with world class athletes and entrepreneurs, musicians and others, helping them achieve better health and world class performances. Including Mark Allen, six-time Hawaii Ironman Triathlon Champion. Dr. Maffetone has also worked with other endurance athletes of all types, professional baseball and football players, adventurers, NASCAR drivers, and Olympic medallists in a variety of sports. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback.

Phil Maffetone created the MAF method, which stands for Maximum Aerobic Function and combines exercise, nutrition and stress to build your aerobic system, the fat-burning engine responsible for fuelling all of the body’s needs.

Free resources related to MAF and the execution of it, among other blogs and research papers full of practical information can be found on his website.

Phil Maffetone: http://Philmaffetone.com

Two week test: https://philmaffetone.com/2-week-test/

Lou Heller - promoting self confidence and self esteem

Mikki Williden — Wed, 08 Dec 2021 07:00:00 +1300

Lou also opens up about her own transformation and how this has shaped the person she's become. While this has its foundations based in the clothes we wear, there are many synergies in our respective industries and it was great to connect with Lou to discuss this.

Lou can be reached at https://louhellerstylist.com/?__s=itg69nbqfhb79nodzojd

and https://www.instagram.com/louhellerstylist/?hl=en

The style journal: https://louhellerstylist.com/style-journal

Higher Running - Sandi Nypaver

Mikki Williden — Wed, 01 Dec 2021 07:00:00 +1300

This week on the podcast Mikki speaks to to Sandi Nypaver, ultrarunner, ultrarunner coach and one of the most lovely humans about her life as all of the above in Colorado. Specifically they discuss life as a twin, growing into her identity as a runner and how a sliding doors moment for her changed the trajectory of her life. We talk about the skills and techniques that keep her grounded, how she has managed grief and stayed resilient through some super challenging times and her ethos as a coach and runner, through her coach role with Higher Running, the company she co-founded with her boyfriend Sage Canady.

Sandi Nypaver can be found at Higher Running: https://higherrunning.com/the-team/coach-sandi-nypaver/?__s=r3ys6j5ac3bjtndsnmzn

Her Running Wild You Tube channel: https://www.youtube.com/channel/UC3vFznWAkGITMT2clmgwOaA

Science update from CurraNZ and giveaway - Fleur Cushman

Mikki Williden — Wed, 24 Nov 2021 07:00:00 +1300

Mikki and Fleur have an in-depth discussion on exercise induced muscle damage, the suggested dose for athletes, how people who are new to exercise could also benefit from taking CurraNZ and the impact of CurraNZ on bacteria on the skin.

In this week's show, you also get the opportunity to win one of 5 double packets of CurraNZ by answering the simple question as outlined in the Google Form below. And sign up to the Christmas Edition of Mondays Matter - kicking off December 1st for 28 days of a short sharp stint in building awesome diet habits as we head into 2022. Waitlist below.

Fleur Cushman is the Co-Founder (and a New Zealander) who grew up under the life-shaping influence of her father, natural health pioneer and pharmacist Mike Cushman, who developed the hugely successful 'Clinicians' range of vitamin and mineral supplements.

Papers spoken about in today's episode can be found here: https://curranz.co.nz/blogs/research-papers

Curranz: https://curranz.co.nz/
Previous Episode with Fleur, Episode 24 : https://share.transistor.fm/s/7f6e8550

Positive effects of protein metabolism with Professor Don Layman

Mikki Williden — Wed, 17 Nov 2021 07:00:00 +1300

Prof Layman publications: https://www.researchgate.net/profile/Donald-Layman
Conversations with Dr Lyon: https://www.youtube.com/playlist?list=PLx1_K-1RwcGTt25RbHqXYcRaQm6rD3Ce7
Prof Layman on Twitter: https://twitter.com/donlayman

Dr Cliff Harvey returns to the studio

Mikki Williden — Wed, 10 Nov 2021 07:00:00 +1300

You can find Cliff over at https://cliffharvey.com/

Nutrition Store Online: https://www.nutritionstore.online/

Civilized to death: https://www.amazon.com/Civilized-Death-What-Lost-Modernity/dp/1451659105

Deena Kastor - let your mind run

Mikki Williden — Wed, 03 Nov 2021 07:00:00 +1300

This week on the podcast, Mikki speaks to Deena Kastor, 3 time Olympian and multiple champion runner across different race distances and terrains, and author of the fantastic book Let Your Mind Run. Deena shares her experiences with running and how she was able to motivate and drive herself throughout her training years using psychological techniques that all of us could benefit from, of which she describes in a step by step fashion in her book. She shares some of her more challenging times (which are detailed in the book) and also how she has transitioned over the years to motivate and inspire others to live their best lives, not just through running.

Deena is an Olympic medalist and the American Record holder in the marathon. Since beginning her professional career in 1997, Deena has held American Records in every distance from the 5K to the marathon. She has represented the USA on 19 national teams. Deena also earned two silver medals in the World Cross Country Championships, and has 24 national titles to her name. As a master runner (over 40 years old) she has broken 5 world records and 7 American Records including the marathon. Her fastest days are behind her, but running and the running community still inspire her to keep pushing her limits

Deena has lived in Mammoth Lakes, California since 2001. Her husband Andrew Kastor is the head coach of the Mammoth Track Club. Deena loves to run around the Lakes Basin and in Shady Rest Park. After practice she can be found walking her two mastiffs around their neighborhood or cooking for family and friends at home. She loves running with her daughter Piper cycling beside her, and is a foodie and loves wine. She wrote a New York Times Best seller and 2019 Memoir of the Year, Let Your Mind Run.

Let Your Mind Run: https://www.penguin.co.nz/books/let-your-mind-run-9781524760762?__s=ocs7sw3ow2sjqm4wbskb

Deena: https://www.mammothtrackclub.com/deena-kastor

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Bevan McKinnon - Fitter Radio

Mikki Williden — Wed, 27 Oct 2021 07:00:00 +1300

Mikki is also cohost of Fitter Radio as you know and Bevan is the one that got her into podcasting. Of course we talk about this, but more so we talk about him as a kid, an athlete, a podcast host and an elite athlete coach. Many gems in this one for coaches, athletes and anyone wanting an insight into growing up in NZ in the 1970s. If you like it, subscribe and leave a review! Click here for the link to previous podcasts.

Bevan can be found at: https://www.fitter.co.nz/our-coaches?__s=51ovu1tiq91wh0ad72bp

IG: https://www.instagram.com/fitter.co.nz/?hl=en

Fitter Radio: https://podcasts.apple.com/us/podcast/fitter-radio-triathlon-podcast/id854311930

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

The misunderstood science of metabolism - Prof. Herman Pontzer

Mikki Williden — Wed, 20 Oct 2021 07:00:00 +1300

He was awesome to talk to as we discuss his research looking at the impact that energy expenditure (IE the exercise we do) has on our overall metabolic rate, how little this actually contributes to our overall metabolism (which was so different to what we expected) and what this means for our ability to improve body composition. Make no mistake: exercise is actually king with regards to its health-related benefits) but Herman's research really opened our eyes to the caloric expenditure that does (or doesn't) occur because of it.

Herman Pontzer is an Associate Professor of Evolutionary Anthropology at Duke University and Associate Research Professor of Global Health at the Duke Global Health Institute. He is an internationally recognized researcher in human energetics and evolution. Over two decades of research in the field and laboratory, Dr. Pontzer has conducted pathbreaking studies across a range of settings, including fieldwork with Hadza hunter-gatherers in northern Tanzania, fieldwork on chimpanzee ecology in the rainforests of Uganda, and metabolic measurements of great apes in zoos and sanctuaries around the globe. Dr. Pontzer’s work has been covered in The New York Times, BBC, PBS, Washington Post, The Atlantic, NPR, Scientific American, and others.

Twitter: @HermanPontzer

The Exercise Paradox is a great popular-press article by Dr. Pontzer in Scientific American
IS THERE A LIMIT TO HUMAN ENDURANCE? SCIENCE SAYS YES: Some say the breaking point is all in your head, but new research suggests it’s also in your gut

Find all of Dr. Pontzer peer-reviewed publications HERE on PubMed

Burn: the misunderstood science of metabolism: click here

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Protein intake for optimal health with Prof Stu Phillips

Mikki Williden — Wed, 13 Oct 2021 07:00:00 +1300

This week on the podcast Mikki talks to Stu Phillips a complete guru in the field of protein metabolism and muscle. We discuss protein and ageing, the woefully low protein recommendations (and why they haven't changed), the myths surrounding protein and health (such as kidney health, bone health, longevity) and what Stu recommends is optimal for muscle protein synthesis and ageing.

Stuart Phillips is a Professor in the Department of Kinesiology and a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is Director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research, and Lab Lead for the Exercise Metabolism Research Group. Stuart's research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. He is keenly interested in diet- and exercise-induced changes in body composition. Stuart believes that a little bit of exercise is better than no exercise, and aims to encourage more physical activity in older adults. He has more than 24,000 career citations, and 220 original scientific research and review papers.

Stu can be found at: https://mira.mcmaster.ca/team/bio/stuart-phillips

Twitter: @mackinprof

IG: @mackinprof

Sign up to my recipe library: mikkiwilliden.com/recipeaccess

Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Mike Wardian - Ultra Runner

Mikki Williden — Wed, 06 Oct 2021 07:00:00 +1300

Mike Wardian is quite simply one of the world’s best ultra runners. Name an event and the chances are Mike’s done it. He’s competed all over the globe, raced at the US Olympic Trials, and holds numerous world records.

Mike grew up in Virginia, graduating from Oakton High School, where he took part in and won his first ever race – a Turkey Trot with a free school lunch up for grabs. However, Mike’s running story isn’t one of love at first sight. He played lacrosse as a kid and only started running (“to keep fit”) in his junior year at Michigan State University, and didn’t run competitively until after college.

It all began in 1996, when Mike heard that his friend’s Mum was running the Boston Marathon. He thought it sounded like fun, so trained for the Marine Corps Marathon and qualified for Boston by running a 3:06. He competed in his first Boston Marathon a year later in 1997 (he’s since ran it 19 more times!) and was completely hooked from that moment onwards.

Since then, Mike has competed in nearly 300 marathons and over 100 ultramarathons all over the world. Indeed, racing as much as humanly possible has become somewhat of a trademark for Mike. In 2019 alone, he ran 20 marathons, including setting a world record for running 10 marathons in 10 days on seven continents, and running across the entire country of Israel in 10 days, setting a new FKT for the Israel National Trail.

Mike has competed in the US Olympic Trials three times (2004, 2008, and 2012), has won the 50k and 100k US National Championships, and is a four-time USA Track & Field Ultra Runner of the Year.

Perhaps most unbelievably, Mike manages to do all of this whilst holding down a full-time job as an international ship broker (rumour has it he hasn’t slept since 1996). He lives in Arlington, Virginia with his wife and two teenage boys, who often travel with him on his wild adventures

Mike can be found over on Instagram here: https://www.instagram.com/mikewardian/?hl=en

In addition, Hoka One One NZ is giving away one of their NEW Rincon 3 road shoe for NZ based listeners - amazing!

Click here to enter the competition: https://forms.gle/eK3USgSPnChFSuNp7

Click here for more detail on the Rincon 3 road shoe: https://hoka.co.nz/collections/rincon?gclid=CjwKCAjwzOqKBhAWEiwArQGwaAsfzUW714_HMF4Xjifk3zzrvjRvWEzUxlgwf7E7nc6mnqte69pXJRoCa_4QAvD_BwE

Mikki's links

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

A holistic psychololgical approach to wellbeing - Dr Karen Faisandier

Mikki Williden — Wed, 29 Sep 2021 07:00:00 +1300

This week on the podcast Mikki speaks to Dr Karen Faisandier, from the Integrative Practice, on chronic stress, the 'endurance phase' of stress and the term languishing - those who have spent a considerable time in lockdown (Australia, I'm thinking of you) this year will be well familiar with the concept. Dr Faisandier is a clinical psychologist with a holistic approach to wellbeing and has just launched her free six week course Project Revive to help you work through optimising wellbeing.

Karen is a clinical psychologist (DClinPsych) who is the founder of The Integrative Practice; a holistic psychology service in Wellington, NZ.
Dr Karen’s innovative approach integrates psychological, nutritional and lifestyle strategies into a practical recovery framework for adults experiencing mental health concerns resulting from chronic stress, anxiety and overwhelm.
Dr Karen enjoys lifelong learning focused on nutrition, integrative medicine, and holistic mental health. She has completed postgraduate modules with the Australasian College of Nutritional and Environmental Medicine (ACNEM) and is currently furthering her study in clinical nutrition. She is also a member of the Australasian Integrative Medicine Association and is passionate about educating and inspiring the public about integrative mental health through articles on her blog.
Grounded in science-based research and practical clinic experience, Dr Karen’s upcoming online course, Project Revive, offers an integrative journey for a calm, energised and connected life. This free 3 part mini course provides a step-by-step supported approach armed with an abundance of practical tools and techniques to promote long term psychological well being

Karen Faisandier: https://theintegrativepractice.com/dr-karen-faisandier?__s=snxjqrzfsz9ijsctedis
Project Revive: https://theintegrativepractice.com/project-revive

Mikki's links

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Optimising health and performance with Dr Dan Plews. Your questions answered

Mikki Williden — Wed, 22 Sep 2021 07:00:00 +1200

This week on the podcast Mikki talks to Dr Dan Plews about life, performance, continuous glucose monitors, HVR, sauna, strength training and optimising wellbeing (among other things). They answer your questions about all of the aforementioned and about his EndureIQ courses and online community, and his TriQ app, a new training platform (June 2002 ADDENDUM - Dan is no longer invilved in TriQ app). This is a long one, perfect for your longer training session (though not just for athletes) and drops Wednesday. I also have a giveaway attached, which you will hear throughout the podcast and see on my social media pages. Please, if you enjoy the podcast, subscribe and leave a review :-)

As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel. Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.

Dan Plews: https://www.endureiq.com/about-us

Endure IQ: https://www.endureiq.com/

Competition Link - What is Dan Plews' favourite meal? https://forms.gle/MtbNjo3EuCKCfBPf8

Athletica AI and HIIT with Prof. Paul Laursen

Mikki Williden — Wed, 15 Sep 2021 07:00:00 +1200

This week on the podcast Mikki chats to Dr Paul Laursen (The Prof) all about his research in high intensity training and how to apply it, his training platform athletica.ai and his latest thoughts on COVID 19 (Paul and Dr Phil Maffetone appeared in the third episode of Mikkipedia.

Paul Laursen is the Former lead of Physiology for New Zealand Olympic athletes and Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is now based in Canada where he contributes to research studies in his academic capacity, and is the co-founder of the online course HIIT science (also a textbook) where thousands of people are learning how to apply the science of HIIT training to achieve better sport performance outcomes.

Paul is a world renown specialist in: high-intensity interval training, low-carb diets, ketosis, heart rate variability, thermal physiology, health and artificial intelligence. He has published over 135 scientific manuscripts, with work cited more than 10,000 times. He is also an accomplished athlete, and has competed in 17 Ironman triathlons, while relishing the art of coaching both professional and age-group athletes. Paul is also intensely determined to master the craft of cooking the perfect steak

Links:
Paul Laursen: https://www.paullaursen.com/

Mikkipedia Episode 3: https://podcast.mikkiwilliden.com/3

Athletica AI https://athletica.ai/

HIIT Science https://hiitscience.com/

Perfect Storm (Paul and Dr Maffetone's paper) https://pubmed.ncbi.nlm.nih.gov/32391307/

Metabolic efficiency - Bob Seebohar

Mikki Williden — Wed, 08 Sep 2021 07:00:00 +1200

This week on the podcast Mikki chats to Bob Seebahor, the dietitian that created the term 'metabolic efficiency' and changed the way we viewed fuel for athletes. We discuss his background and how he changed his thinking around nutrition for training and performance to develop concepts around nutrition periodisation and metabolic efficiency. Mikki and Bob discuss what being'metabolic efficient' actually means and how to integrate this into training and racing for optimal health and performance.

Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Sport Dietitian for the University of Denver Women’s Gymnastics Team.

Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a High Performance Endurance Coach. Bob specializes in enhancing health and improving performance by improving metabolic efficiency and using nutrition periodization, which provides varying nutrition recommendations based on an athlete’s sport, training cycle, health and performance goals. He has a true passion for food and this has led Bob to creating two food companies that support his Metabolic Efficiency Training Concept: Birota Foods and All Around Snack Co.

Practicing what he preaches, Bob has been an athlete his entire life growing up playing competitive soccer. During his undergraduate studies, he turned to endurance sports and has competed in many endurance events including the Boston Marathon, six Ironman races, the Leadville 100 mile trail running race (twice), the Leadville 100 mile mountain bike race (twice), and in 2009, Bob became a Leadman, completing all six of the Leadville endurance events in 7 weeks. Bob enjoys challenging himself and will regularly compete in triathlon, cycling, obstacle course racing, and ultra-running. He enjoys exploring the depths of human performance through his daily training adventures.

Bob can be reached at: https://www.enrgperformance.com/

Bob's books on Metabolic Efficiency, fuelling for specific sports and sodium/caffeine protocols: https://www.enrgperformance.com/ebooks

Mikki's links

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Exogenous ketones for health and performance - with Brianna Stubbs

Mikki Williden — Wed, 01 Sep 2021 07:00:00 +1200

This week on the podcast I chat to Dr Brianna Stubbs, lead translational scientist at the Buck Institute of Ageing about exogenous ketones for health and performance. Brianna is a guru in this field and it was awesome to talk to her about her athletic career as a British under 23 rowing champion to her academic and professional career investigating ketones in both performance and now in optimal ageing. We also chat about the utility of them in recovery.

Dr. Brianna Stubbs, DPhil is a world expert in exogenous ketone metabolism and its implications for performance, resilience and health-span. She completed her PhD in Metabolic Physiology at the University of Oxford, studying the metabolism and the application of exogenous ketone salts and esters. Whilst completing her studies, she competed on the British International Rowing Team, and was a two-time World Champion lightweight athlete.

Brianna spent two years as Research Lead at a San Francisco based start-up called HVMN, where she helped to launch the world's first commercially available ketone ester drink and set up a collaboration with the US Special Operations Command to investigate the effects of ketone drinks on physical and cognitive performance in extreme environments.

Brianna is currently Lead Translational Scientist at The Buck Institute for Research on Aging where she's part of a team focused on developing our understanding of ketone biology, the metabolic effects of novel exogenous ketones, and the translation of these findings into tools for implementation as part of a holistic approach to healthy aging.

Brianna: https://www.linkedin.com/in/brianna-stubbs-91930794/

Twitter: @BriannaStubbs

Mikki's links

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Pre-training nutrition strategies with Jeff Rothschild

Mikki Williden — Wed, 25 Aug 2021 07:00:00 +1200

This week on the podcast Mikki chats to Jeff Rothschild, former music producer (who rubbed shoulders with some of her faves, including Jon Bon Jovi) and current doctoral student about his work in pre-exercise nutrition interventions and exercise adaptations. Jeff, under the guidance of Dr Dan Plews and Dr Andy Kilding is changing the landscape on nutrition recommendations pre-exercise and they discuss the practical implications for endurance athletes.

Papers discussed

Impact of different pre-training nutrition on training adaptations https://pubmed.ncbi.nlm.nih.gov/33919779/

What should I eat before exercise?Pre exercise nutrition and the response to training https://pubmed.ncbi.nlm.nih.gov/33198277/

Survey of eating behaviours pre-exercise https://pubmed.ncbi.nlm.nih.gov/32702658/

Jeff Rothschild: https://www.eatsleep.fit/?__s=ocs7sw3ow2sjqm4wbskb

Twitter and IG @eatsleepfit

Mikki's links

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Simon Marshall - The Brave Athlete

Mikki Williden — Wed, 18 Aug 2021 07:00:00 +1200

Simon Marshall is a performance psychologist has a bachelor’s degree in Sports Science, a master’s degree in Kinesiology, and a PhD in Sport and Exercise psychology. He's an internationally renowned expert in exercise and health with a focus on changing people’s behavior. He's well published in both scientific AND lay literature on the science of health behavior change. He's the co-author of the book The Brave Athlete and the co-director of Brave Athlete Coaching with his wife Lesley Marshall, where they combine their experience and training to provide physical and mental training to up your athletic and life game.

Simon's links
Simon Marshall: http://www.braveheartcoach.com/about-les-and-si/

The Brave Athlete https://www.fishpond.co.nz/Books/Brave-Athlete-Simon-Marshall-Phd-Lesley-Paterson/9781937715731?gclid=CjwKCAjw092IBhAwEiwAxR1lRp6Gju9itdGOpuyLhhJK-i4fe_SZBpjS0BbvQH9co5mE8Sp_bv5OHRoCKrsQAvD_BwE

Mikki's links
https://mikkiwilliden.com/mondays-matter#getstarted

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Julia Rucklidge - nutrients for a better brain

Mikki Williden — Wed, 11 Aug 2021 07:00:00 +1200

This week on the podcast Mikki talks to Professor Julia Rucklidge about her research around mental health and nutrients, and the recently released book The Better Brain. We chatted about how she got into the field, her early discoveries in nutrients and ADHD before turning her attention to post traumatic stress disorder post the Christchurch Earthquakes.

We also discuss why the field of psychology hasn't embraced nutrients as therapy, and the appropriate use of medication for mood disorders. Mikki spoke to Julia while she was in MIQ back from a trip to the UK for family reasons, and they discuss the impact Julia noted of COVID lockdowns on the population, as the UK was just opening up. A really interesting, thought-provoking discussion.

Julia Rucklidge, PhD, is Professor of Clinical Psychology in the Department of Psychology at the University of Canterbury, Christchurch, New Zealand. Originally from Toronto, she did her training in neurobiology (McGill) and clinical psychology (University of Calgary). Her interests in nutrition and mental illness grew out of her own research showing poor outcomes for children with significant psychiatric illness, despite receiving conventional treatments for their conditions. For the last 14 years, she has been investigating the role of micronutrients in the expression of mental illness, with a specific focus on ADHD, bipolar disorder, anxiety and PTSD associated with the Canterbury earthquakes. Her current research interests can be found at www.mentalhealthandnutrition.co.nz, and her research at http://www.psyc.canterbury.ac.nz/people/rucklidge.shtml

Julia Ted Talk: https://www.tedxchristchurch.com/julia-rucklidge

The Better Brain https://www.penguin.co.nz/books/the-better-brain-9781785043567

https://mikkiwilliden.com/mondays-matter#getstarted

https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Caryn Zinn - Low Carb Dietitian and co-author of What the Fat.

Mikki Williden — Wed, 04 Aug 2021 07:00:00 +1200

Specific topics include

Tommy woods and Lucy Maillings - review of flexibility of the gut https://pubmed.ncbi.nlm.nih.gov/33849977/
PSMF bread https://www.facebook.com/watch/?v=331352931878870
Where do you buy bulk collagen from?
What are the recommendations for diet for autoimmune conditions
Dr michael Rougiot book - healthy gut healthy you https://www.amazon.com/Healthy-Gut-You-Michael-Ruscio/dp/0999766805
Julianne Taylor - http://juliannetaylornutrition.com/
What to eat when you have a sweet craving on Keto
Are there any difference how you approach Keto for menopause
Low carb diets on hypertension
Recommendations for a 20year old male that is trying to bulk up
Oxalates
Foods that affect thyroid
Is there a place for sustained weight loss in pea based protein shakes

Born and bred in Cape Town, Caryn obtained her qualification as a dietitian in 1995 from the University of Cape Town after studying a Bachelor of Science degree, followed by a Nutrition & Dietetics, Honours degree. Since moving to New Zealand in 1995, she has obtained my Masters degree in sports nutrition and my Doctorate in the area of weight loss. She works at AUT as a senior lecturer and nutrition researcher, and continues to maintain her thriving private practice nutrition work. Caryn is also a co-author of the successful book series What the Fat.

What the Fat:

https://whatthefatbook.com/?__s=ocs7sw3ow2sjqm4wbskb

Caryn Zinn: https://www.carynzinn.com/about

Andrew Koutnik - Type 1 diabetes and an LCHF diet (part 2)

Mikki Williden — Wed, 28 Jul 2021 07:00:00 +1200

This week on the podcast Mikki is back with Dr Andrew Koutnik, PhD, researcher at the Florida Institute for Human and Machine Cognition, for a continuation of their conversation last week about his experience as an adult diagnosed with type 1 diabetes at 18 years, and discovering a lower carbohydrate approach as the best practice management for that. Andrew is a passionate guy, and that comes across in the interview as we discuss the pitfalls of type 1 diabetes management and why matching insulin to carbohydrate load is not the best way to manage blood sugars.

LINKS

Carolyn Ketchum https://www.amazon.com/Carolyn-Ketchum/e/B0765C2XS1%3Fref=dbs_a_mng_rwt_scns_share
Type 1 Grit study https://pediatrics.aappublications.org/content/141/6/e20173349
Journal of Clinical Investigation paper https://www.jci.org/articles/view/142246/pdf
Diet Doctor https://www.dietdoctor.com/
DCCT Trial https://pubmed.ncbi.nlm.nih.gov/24356592/

Andrew Koutnik - Type 1 diabetes and an LCHF diet (part 1)

Mikki Williden — Wed, 21 Jul 2021 07:00:00 +1200

Andrew Koutnik, PhD is a Research Scientist studying the influence of lifestyle and metabolism on health, disease, and performance. He originally began his research path at Florida State University (FSU) in Exercise Science. During his time at FSU, Andrew was trained in the Human Sciences Cardiovascular Laboratory studying the influence of nutrition, exercise, supplementation, and environmental extremes on health-based outcomes in normal and clinical populations across cardiovascular, autonomic, and skeletal muscle tissue systems. Andrew then transitioned to help assist and lead synergistic research efforts at FSU’s Human Sciences Cognitive Cardiology Laboratory and FSU’s College of Medicine Cardiac Biomedical Laboratory exploring the bi-directional impact of cognitive, mental, and prior brain injury status on tissue systems, risk factor modulation, and stress tolerance across pre-clinical and human subjects, including patients with prior cerebrovascular injury. While at FSU, Andrew received the Bess Ward Honor Thesis, Honors Medallion, and ACC Meeting of the Mind awards, and served as a Research Ambassador and Student Mentor for the Honors College and FSU’s Student Council for Research and Creativity.

Andrew was awarded the Presidential Fellowship to attend The University of South Florida where he received his doctorate in Biomedical Sciences with the Metabolic Medicine Lab in the Morsani College of Medicine (USF COM). At USF COM, Andrew’s research focused on studying metabolism and metabolic therapies for health, disease, and performance outcomes. Specifically, Andrew explored how nutritionally induced (endogenous) and exogenous ketone body production (ketogenesis), utilization (ketolysis), and signaling modulated systemic metabolism and disease models of skeletal muscle atrophy, cancer, seizures, neurological disorders, among others. A central focus of this work surrounded the elucidation of systemic biomarkers and tissue-specific pathological signaling of nutritional ketosis using synthetic ketone bodies in the context of multifactorial acute and chronic oxidative and inflammatory insults. Andrew also extended efforts to test the biologic and performance impact of novel exogenous ketone formulations in high-level athletes. These efforts have expanded into highly trained operators as Andrew has organized multiple research projects on NASA NEEMO 22 & 23 studying the maladaptation response to extreme environments (hyperbaric) to uncover mitigative strategies to augment operator health and performance. While at USF COM, Andrew was the three-time recipient of USF’s Research Award.

Beyond his primary efforts, Andrew Koutnik was invited to give a TEDx talk on his personal journey using lifestyle and metabolic factors to manage Type-1 Diabetes for over 14 years. Andrew’s journey with Type-1 Diabetes has given, and continues to give, an incredible in-depth perspective into the world of our metabolism, how it works, how day-to-day life (sometimes moment-by-moment choice) influences it, and how these changes on metabolism can have far-reaching effects over other aspects of our physiology. Andrew’s unique experience as a metabolic researcher and Type-1 Diabetic created a strong appreciation for the role lifestyle and metabolism can play into health modulation, disease prevention, and disease management. Andrew currently is involved in advocacy, education, and research to improve health outcomes across populations

Links discussed

Type 1 grit group on FB https://www.facebook.com/Type1Grit/

Dr Bernstein's Diabetes Solution book https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699

Paper utilising LC diets for type 1 diabetes Andrew Koutnik https://www.andrewkoutnik.com/

Paper outlining why carbohydrate restriction for type 1 diabetes: https://www.jci.org/articles/view/142246/pdf

Andrew's TEDx talk https://www.youtube.com/watch?v=eDfgulV_F6o&ab_channel=TEDxTalks

Ruth Croft

Mikki Williden — Wed, 14 Jul 2021 07:00:00 +1200

While they chat briefly about the race, it was much more around the habits, behaviours, training and nutrition that keeps Ruth strong, fit and awesome.

Ruth Croft: https://www.instagram.com/ruthcrofty/

Dirt Church Radio https://www.dirtchurchradio.com/dirtchurchradio/2021/7/7/episode-150-ruth-croft-2021

Western States 100 https://www.wser.org/

The Brave Athlete: https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion/dp/1937715736

How to Change Your Mind https://www.amazon.com/Change-Your-Mind-Consciousness-Transcendence-ebook/dp/B076GPJXWZ/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1626115347&sr=1-1

Brodie Kane

Mikki Williden — Wed, 07 Jul 2021 07:00:00 +1200

Brodie Kane

Brodie is currently based in her home city of Christchurch and is working through some very exciting projects, like the re-launch of her very successful podcast, The Girls Uninterrupted (previously Girls On Top), and a new podcast called Kiwi Yarns, and is also working on a number of content creation projects for various brands and within the media industry too. Brodie loves to keep busy with MC duties, public speaking, basically anything thrown at her.
An award-winning journalist, Brodie has loved every minute of the 13 years she’s had in radio and television. Her no-nonsense yet down-to-earth approach is unique in the industry and you can be guaranteed that what you see is what you get.
She was up until recently co-hosting The Hits Breakfast show in Christchurch with Dave Fitzgerald. Prior to that Brodie worked at TVNZ for five years working as a sports Presenter on Breakfast, a roving reporter on Seven Sharp, reporter on Fair Go and associate producer on Q+A. Brodie is incredibly fit thanks to her background in Surf Life Saving, but also has a bit of mental toughness thanks to a four-year stint in the Territorials of the NZ Army. She now loves the challenge of long distance events, running her first marathon in Auckland in 2018, and completing the team event of the Coast to Coast in 2020 with her mother and brother (her third year involved in the race)! Brodie loves talking and is incredibly passionate about engaging with people all around New Zealand.

Brodie Kane: https://brodiekanemedia.com/
Brodie on IG: https://www.instagram.com/brodiejeankane/?hl=en
Girls Uninterrupted: https://podcasts.apple.com/nz/podcast/the-girls-uninterrupted/id1505689225
Kiwi Yarns: https://podcasts.apple.com/nz/podcast/kiwi-yarns/id1516048486

LCHF diets and time restricted eating with Dr Ethan Weiss

Mikki Williden — Wed, 30 Jun 2021 07:00:00 +1200

Mikki and Ethan talk about how he became interested in studying time restricted eating (TRE) as a cardiologist. He talks about his introduction to low carbohydrate diets for type 2 diabetes (and his role as an advisor at Virta Health (https://www.virtahealth.com/) which changed his mind about the efficacy of low carbohydrate approaches for type 2 diabetes. Ethan describes his own n=1 experience of changing to a low carbohydrate diet and transitioning to TRE as a tool for weight loss, and how this spurred his interest in investigating the usefulness of TRE in a real world setting. They discuss what the trial was designed to show, what the (surprising) results were, and what oculd have accounted for them. They then go on to talk about future studies (the one that Dr Weiss discusses is now published, see below).

Dr. Ethan Weiss is a cardiologist whose special interests include preventive cardiology, the genetics of coronary disease, risk assessment for heart conditions and heart disease in the young.

In his research, Weiss uses genetic models to better understand the mechanisms of metabolic disorders linked to heart disease, such as obesity, fatty liver disease and diabetes. He also studies the blood clotting system, seeking to identify novel ways to safely block clots associated with heart attack and stroke without causing an increase in bleeding.

Weiss earned his medical degree at Johns Hopkins School of Medicine. He completed an internship and a residency on the Osler Medical Service of the Johns Hopkins Hospital. He came to UCSF in 1998 as a cardiology fellow.

Associate Professor Ethan Weiss https://profiles.ucsf.edu/ethan.weiss
The TREAT study https://pubmed.ncbi.nlm.nih.gov/32986097/ (his TRE study as discussed in this episode)
His new study looking at a Mediterranean ketogenic diet https://pubmed.ncbi.nlm.nih.gov/32804087/

Mark Mattson Ph.D.

Mikki Williden — Wed, 23 Jun 2021 07:00:00 +1200

Dr Mark Mattson is now retired, but was a professor of Neuroscience at Johns Hopkins University. He’s one of the foremost researchers in the area of cellular and molecular mechanisms underlying neurodegenerative disorders such as Alzheimer’s and Parkinson’s. Previously, he was chief of the Laboratory of Neurosciences at the National Institute on Aging Intramural Research Program (IRP) at the National Institutes of Health since 2000.

Dr Mattson spent his career investigating cognitive function and tools used to help delay the progression of cognitive decline.

Mark's research was the catalyst for the now popular 5:2 diet protocol, and since then there has been a raft of TRE protocols used to help improve metabolic health, allergies, respiratory problems, cognitive decline and cancer treatment.

Mikki and Mark talk about what autophagy means (and what triggers it), what we know from rodent trials as to the efficacy of fasting for humans, what breaks a fast and the therapeutic use of fasting for cancer treatment.

Effects of fasting on health, ageing and disease https://www.nejm.org/doi/full/10.1056/NEJMra1905136

Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859864/

The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women https://pubmed.ncbi.nlm.nih.gov/20921964/

Lara Briden

Mikki Williden — Wed, 16 Jun 2021 07:00:00 +1200

Lara has an evolutionary biology background and a strong science base for her work; we talk about her recommendations for women entering perimenopause and menopause (or as Lara calls it, Second Puberty). This is full of so many practical take home tips, including

Women's thoughts about going into menopause (and Chapter 2 of Lara's book, The Hormone Repair Manual)

Grandmother Hypothesis

What happens to our hormones as we head into perimenopause

What changes occur (and what to expect)

Problem with alcohol

Fasting and ketogenic diets for menopause

The brain and menopause

Lara's top supplements and dietary tips

Links:

The Slow Moon Climbs https://press.princeton.edu/books/hardcover/9780691171630/the-slow-moon-climbs

Subclinical magnesium deficiency https://openheart.bmj.com/content/5/1/e000668

Lara's paper on the evidence for using progesterone for treating PCOS https://www.sciencedirect.com/science/article/abs/pii/S1740675720300165

Lara's books The Period Repair Manual and the Hormone Repair Manual https://larabriden.com/lara-briden-books/

Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/

Twitter: https://twitter.com/LaraBriden

Mal Law - Adventurer and founder of Running Wild

Mikki Williden — Wed, 09 Jun 2021 07:00:00 +1200

Mal has inspired countless people to chase their own adventures as he turned his love of trail running and adventure into philanthropic ventures, raising over $800,000 for Leukaemia & Blood Cancer NZ and Mental Health NZ with his 7 in 7 campaign (running 7 Great Walks in 7 days) and the High 5-0 challenge (running up 50 peaks in 50 days) before turning his attention to building a solid community of trail runners online, with Wild Things. Mikki and Mal talk about this and how to build a foundation and story to support a charity, they talk about Mal’s battle with chronic fatigue. We also mention the soon to be launched event, The Wild, a 100 mile event run across the bottom of the South Island in the area Mal now calls home. Enjoy this conversation!

Malcom Law on Linked In https://www.linkedin.com/in/malcolm-law-b5a711b/?originalSubdomain=nz

High 5-0 challenge https://runningwildnz.com/

Wild things: https://www.wildthings.club/

The Wild: https://www.thewild100.co.nz/

Top of the South running tour: https://runningwildnz.com/wild-tours/tots/

Dr Cliff Harvey and Dr Dan Plews

Mikki Williden — Wed, 02 Jun 2021 07:00:00 +1200

Dr Dan Plews is the Hawaii Ironman Triathlon age group world record holder with a blistering 8:24 set in 2018, that’s 8hrs and 24mins!

By way of bio alongside Dan’s own athletic achievements, he has a PhD in exercise physiology, which looks at heart rate variability to assess training adaptation. He’s coached three professional Ironman triathletes to sub eight hours, including Terenzo Bozzone, Jan van Berkel and Tim van Berkel. Dr Plews has consulted with New Zealand rowing and currently serves a role of high performance manager for Team Emirates New Zealand in the Americas Cup and of course, Dan is the founder of Endure IQ, a fantastic online endurance coaching community and service.

Endure IQ: https://www.endureiq.com/

Dan Plews: https://www.instagram.com/theplews/?hl=en

You can find Cliff over at https://cliffharvey.com/

Nutrition Store Online: https://www.nutritionstore.online/

Faster Study: https://www.sciencedirect.com/science/article/pii/S0026049515003340

Beetroot and performance: https://pubmed.ncbi.nlm.nih.gov/30286760/

SFuels https://www.sfuelsgolonger.com/

Supersapiens https://www.supersapiens.com/en-EN/

Michelle Yandle - Empowered Eating

Mikki Williden — Wed, 26 May 2021 07:00:00 +1200

This week Mikki talks to Michelle Yandle, nutrition coach, author and creator of the Empowered Eating Centre, where she delivers the Empowered Eating course, designed to help people rediscover their health and recover from yo-yo dieting.

Mikki and Michelle talk about Michelle's journey in nutrition, and how indigenous nutrition principles informed her personal journey with diet and how she relates these now to helping others regain their health without rigid rules and dietary restriction. We talk about the pillars of health she uses in her practice and how these relate to her Empowered Eating course. We also talk about the new health coaching course she has set up with the Holistic Performance Institute to help educate people on coaching others through their health journey. This was such a great conversation and we cover a lot of ground. I hope you enjoy it as much as I did!

Michelle Yandle is a certified Health and Nutrition Coach on her way to becoming a Clinical Nutritionist with The Holistic Performance Institute.

She is an international speaker with IISB, successful entrepreneur, intuitive eating coach and two-time author with a focus on traditional diets for health, and nutrition coaching for Empowered Eating™. Michelle received her bachelor degree at Dalhousie University, Halifax while later achieving a graduate degree in education at the University of Maine at Fort Kent. She has then furthered her education with a graduate certificate through the school of Holistic Performance Nutrition and certificates in health and nutrition coaching from the Institute for Integrative Nutrition and Cadence health in New Zealand.Her health advice has featured in such magazines as Nadia and Healthy Food Guide NZ. She has been a guest blogger at Awesome Inc, Ecostore, Elephant Journal, NZ Woman and more. As well as being a guest on The Hitz Radio and The AM Show. She has been a regular feature in local and national newspapers and is an author and National Ambassador for Nuzest New Zealand.

Michelle can be reached at: https://www.michelleyandle.com/ and @michelleyandlenutrition
Michelle's books can be purchased from: https://www.michelleyandle.com/bookshop
Health coaching with Holistic Performance Institute: https://www.holisticperformance.institute/bundles/holistic-performance-nutrition-coach

Dr Ben Bikman - Insulin Resistance

Mikki Williden — Wed, 19 May 2021 07:00:00 +1200

This week is a deep dive into insulin resistance, and what causes it, who is at risk, the other disease processes that it underpins and how to identify it. Mikki and Ben also discuss dietary protein and fat, ketosis and neurological disorders, including epilepsy, Parkinson's and migraines, and talk about the impact of a lower carbohydrate approach on thyroid function.

Dr Ben Bikman does a great job at translating science into information that everyone can understand and take action on. This was a great info session!

NZ based study investigating Alzheimer's and ketogenic diet: https://pubmed.ncbi.nlm.nih.gov/33622392/

Dr Ben Bikman is a professor of pathophysiology and biomedical scientist at Brigham Young University (BYU) whose research agenda focuses on the molecular mediators of obesity and its co-morbidities. Employing cell-autonomous to whole-body systems, his lab's main efforts explore the intimate associations between the metabolic and immune systems. His most recent work has focused on scrutinizing the role of ketones as metabolic signaling molecules. He has taken his research findings and written Why We Get SIck, a book that distills this information for people to understand and take action on. He presents groundbreaking evidence linking major diseases, including cancer, diabetes, and Alzheimer's disease, to a common root cause—insulin resistance—and shares an easy, effective plan to reverse and prevent it.

Find ben at Instagram @benbikmanphd

Twitter: @benbikmanphd

BYU; benjamin_bikman@byu.edu

Book: https://www.amazon.com/Why-We-Get-Sick-Disease_and/dp/194883698X

Lola Berry

Mikki Williden — Wed, 12 May 2021 07:00:00 +1200

Mikki and Lola talk about

· Her early years in the nutrition space, and how she developed the approach that she is well known for

· Her entrepreneurial activities, including the smoothie bar, Lola coffee, and her ambitions in acting

· How she copes with self doubt and how her confidence has built over time

· Her next steps in her career, including plans for America

· Who inspires her

Lola Berry is a nutritionist, author, accredited yoga teacher, content creator, presenter, speaker, podcaster and entrepreneur. She’s an awesome Aussie chick who is genuinely interesting and interested in people, hence her podcast, along with being super funny and kind.

Lola’s has a Bachelor of Health Science she completed at Endeavour College of Natural Health, where she majored in Nutritional Medicine. She is the author of a number of best selling books including Inspiring Ingredients, The 20/20 Diet, The 20/20 Diet Cookbook, Lola Berry’s Little Book of Smoothies and Juices, The Happy Cookbook, The Happy Life, Lola Berry’s Summer Food, Food to Make You Glow, Beauty Food and The Yoga Body. She has another book that is to be released in September of this year which is a bit of a personal memoir and self development, so watch this space.

In addition to the above, she cofounded a successful smoothie bar before launching Lola Coffee, a mix of specialty instant coffee and lions mane (which is delicious, btw). For the last couple of years Lola’s love of acting and presenting has her honing in on further developing these skills through acting classes and, if that isn’t enough, she has just surpassed 100 episodes of Fearlessly Failing with Lola Berry – an interview podcast about failures with guests including Megan Gale, Georgia Love and Olivia White. Lola loves to interview people about the lessons and failures that have ultimately led to people's success. It’s the “not so shiny times'' that actually shape us and make us stronger.

Contact; https://www.instagram.com/yummololaberry/?hl=en

Lola Berry https://lolaberry.com/

Lola Coffee https://lolacoffee.co/

Fearlessly Failing https://podcasts.apple.com/us/podcast/fearlessly-failing-with-lola-berry/id1478245620

Lola’s books: https://lolaberry.com/collections/for-shop

Shaun Collins - The Running Beast

Mikki Williden — Wed, 05 May 2021 07:00:00 +1200

Throughout our conversation we talk about Shaun's :-

Family and upbringing, and his early orienteering years
The benefits of an outdoor lifestyle
Extreme endurance events, including circumnavigating Auckland in 2020
The Revenant - (link: https://www.welcomerock.co.nz/the-revenant) including his nutrition approach leading up to and during the event.
Sleep deprivation, power naps and his hallucinations
Mental training to manage pain and endurance training (https://rewirefitness.app/)
The next incarnation of the Hillary Ultra - 2022

Shaun can be reached on IG https://www.instagram.com/runningbeastnz/?hl=en
Lactic Turkey Events: https://www.lacticturkey.co.nz/

An ancestral approach to brain health - Dr Tommy Wood

Mikki Williden — Wed, 28 Apr 2021 07:00:00 +1200

Tommy can be found at https://www.drragnar.com/

IG: @drtommywood

Studies

Sweden, linoleic acid and CVD: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334131/

Swedish study SAT v PUFA and muffins: https://diabetes.diabetesjournals.org/content/63/7/2356

Brisk walking and hippocampal volume: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425252/

Kathrine Switzer

Mikki Williden — Wed, 21 Apr 2021 07:00:00 +1200

Kathrine Switzer has long been one of runnings most iconic figures. N0t just for breaking barriers as the first woman to officially run the Boston Marathon in 1967, but also for creating positive global social change. Because of her millions of women are now empowered by the simple act of running.

Highlights of Kathrine’s iconic career

Broke Gender Barrier at 1967 Boston Marathon
Inducted into the National Women’s Hall of Fame in October 2011 for creating positive global social change
Winner, 1974 NYC Marathon
Emmy Award-winning TV commentator
Author, Marathon Woman (DaCapo Press), Running and Walking for Women Over 40, the Road to Sanity and Vanity (St. Martin’s Press), co-author 26.2 Marathon Stories (Rodale Press)
Founder, Avon Running Global Women’s Circuit
Winner of Abebe Bikila Award for Global Contribution to Sport of Running from New York Road Runners
First class of inductees into the National Distance Running Hall of Fame
Named one of the Visionaries of the Century (2000) and a Hero of Running (2012), and Runner of the Decade (1966-76) by Runners World Magazine

Kathrine contact: https://kathrineswitzer.com/

261 Fearless: https://www.261fearless.org/

Marathon Woman: https://www.amazon.com/Marathon-Woman-Running-Revolutionize-Womens/dp/0738213292

Fleur Cushman - the science behind blackcurrants

Mikki Williden — Wed, 14 Apr 2021 07:00:00 +1200

Mikki talks to Fleur about how she got in to the supplement industry, and what it is about NZ Blackcurrants particularly (as opposed to blackcurrants grown elsewhere) that makes them particularly special. They talk about the latest research in the performance arena (and why the likes of Dougal Allan, NZ Coast to Coast champion in 2021 (https://dougalallan.com/), swears by them) and their application for improving metabolic and immune health.

Papers spoken about in today's episode can be found here: https://curranz.co.nz/blogs/research-papers

Curranz: https://curranz.co.nz/

It was Mike who shared with Fleur the power of New Zealand blackcurrants and urged her to develop its incredible potential on the international stage.Fleur has lived in the UK for over 20 years and before launching CurraNZ, was a sports journalist and editor on a leading national newspaper

Dr Mark Cucuzzella

Mikki Williden — Wed, 07 Apr 2021 07:00:00 +1200

This week Mikki talks to Dr Mark Cucuzzella, Professor, physician and Lt Col who advocates for healthier lives and the challenges and opportunities of preventing and treating obesity and type 2 diabetes with a low carbohydrate approach.

Mikki met Mark at the Ancestral Health Society Conference in Boulder, 2016 where he presented on his work at the West Virginia Hospital with patients, using the approach popularized by Tim Noakes to help manage blood sugar excursions.

In this episode, Mikki and Mark talk about

· His entry point to low carbohydrate diets and how it changed his running

· How his advocacy for lower carbohydrate approach is used with patients that he treats at the West Virginia Center for Diabetes and Metabolic Health

· The development of the medical curriculum in health, exercise and food science (MEDCHEFs) at West Virginia University Eastern Division

· His paper that details how to adapt diabetes medications for a lower carbohydrate approach

· Adherence to a lower carbohydrate approach and his experience with his patients.

Links in podcast:

· Tim Noakes Real Meal Revolution: https://realmealrevolution.com/

· Tim Noakes on Trial: https://www.nmsociety.org/the-scene/noakestrial

· Adapting diabetes medication for low carbohydrate management of type 2 diabetes: a practical guide https://bjgp.org/content/69/684/360

· ACCORD trial https://www.nih.gov/news-events/news-releases/landmark-accord-trial-finds-intensive-blood-pressure-combination-lipid-therapies-do-not-reduce-combined-cardiovascular-events-adults-diabetes

· ADVANCE trial details: https://www.wikijournalclub.org/wiki/ADVANCE

· HealthfitU continuing education with Phil Maffetone https://www.healthfitu.com/

· Adherence to a lower carbohydrate approach: https://insulinresistance.org/index.php/jir/article/view/30/88

· Run for your life (Mark’s book): http://runforyourlifebook.com/

· Sugar - the bitter truth https://www.youtube.com/watch?v=dBnniua6-oM&ab_channel=UniversityofCaliforniaTelevision%28UCTV%29

About Mark:

Contact Mark: https://www.drmarksdesk.com/

Jamie Scott - Seasonality

Mikki Williden — Wed, 31 Mar 2021 07:00:00 +1300

Mikki and Jamie discuss

His entry point into ancestral thinking and living
Impact of light at night and dark during the day
Light intensity during the day and impact on body's circadian rhythm
Melatonin as our darkness hormone
How we can optimise our light environment for optimal health

Jamie Scott is a Registered Nutritionist (BSc, BPhEd), Professional Mountain biker coach with postgraduate degrees in Sports Medicine and Nutrition Medicine from the University of Otago. He spent the first decade of post-grad life working as a personal trainer, rehabilitation assistant, and as a nutrition consultant, working with a range of individuals and groups. After leaving the fitness industry, Jamie became a health researcher, writer, and presenter for one of New Zealand’s largest organisational health and well-being companies. He has consulted privately to a number of large New Zealand organisations on health and longevity, and concentrates his time working with clients through his company p3athletica, helping them optimise their health and performance.

You can find Jamie at https://p3athletica.trainingtiltapp.com/

IG: https://www.instagram.com/p3_athletica/

Four Season Solution https://www.amazon.com/Season-Solution-Groundbreaking-Powering-Always/dp

Questions with Cliff - the magic of mushrooms

Mikki Williden — Wed, 24 Mar 2021 07:00:00 +1300

You can find Cliff over at https://cliffharvey.com/

Lion's Mane Mushrooms: https://cliffharvey.com/why-i-love-lions-mane-mushrooms/

Nutrition Store Online: https://www.nutritionstore.online/

Sara Lake - Intuitive Eating

Mikki Williden — Wed, 17 Mar 2021 07:00:00 +1300

Sara Lake is a New Zealand Registered Nutritionist with a Health Science degree in Psychology and a Master of Science in Human Nutrition, both from Massey University. She has completed the 'Psychological Approaches for Weight Concerns' module with ACFED (making her a bronze level practitioner) and is a Certified Intuitive Eating Counselor. She also has qualifications in Personal Training and have been working in various sectors 'health and fitness' for nearly 25 years.
For most of her working life she has been heavily involved with the food and supplement industries, working in product development, regulation and health and nutrition claims. Through this work, she has in depth knowledge and understanding of nutritional supplements, which allows her to take a targeted approach with clients where required.

Sara can be reached at www.nznutritionist.com and also on instagram @nznutritionist

Intuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

Evelyn Tribole: https://www.evelyntribole.com/

Dr James O' Keefe

Mikki Williden — Wed, 10 Mar 2021 07:00:00 +1300

James is a cardiologist and Medical Director of the Charles and Barbara Dubok Cardio Health & Wellness Center at Saint Luke’s Mid American Heart Institute, an enormous practice of more than 60 cardiologists. He is also a Professor of Medicine at the University of Missouri, Kansas City. James has authored best-selling cardiovascular books for health professionals, including the Complete Guide to EKGs, Dyslipidemia Essentials, and Diabetes Essentials. He has also authored over 300 academic studies in the broad area of lifestyle and disease.

This week we talk specifically on:

how James has ended up basing his cardiology practice on lifestyle intervention

who is at risk of experiencing heart issues with too much exercise (and who isn't)

his recommendations for supplements to reduce risk of cardiovascular disease (for athletes and non-athletes)

his lifestyle recommendations for optimal health

His own daily practice for overall health.

Studies discussed:

Training for longevity: the reverse J curve for exercise: https://pubmed.ncbi.nlm.nih.gov/32848273/

A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week

https://pubmed.ncbi.nlm.nih.gov/32943166/

Physical Activity, All-Cause Mortality, and Longevity of College Alumni

https://www.nejm.org/doi/full/10.1056/nejm198603063141003

You can find Dr O'Keefe at: https://doctors.saintlukeskc.org/provider/James+H+O'Keefe+Jr./1458597

Anna Frost - From Mountains to Motherhood

Mikki Williden — Wed, 03 Mar 2021 07:00:00 +1300

This week Mikki chats to Anna Frost, professional mountain runner, all about her career, race and training highlights, and transitioning to coach and motherhood. We talk about the early days, how she began her career as a runner, how she trained for the longer events, her approach to training (particularly when injured) and how she coaches her athletes now. We also cover how she met her husband, Braz, and their trail running adventures business, and life as mum to Skylar.

You can find Anna at

Instragram: @annafrosty

Facebook: @annafrost

Website: www.frostyfootsteps.com

Craig Emmerich

Mikki Williden — Wed, 24 Feb 2021 07:00:00 +1300

This week Mikki sits down with Craig Emmerich to discusss all things ketogenic diets. Craig is one half of the duo that make up Maria Mind Body Health and Keto-Adapt. A former structural engineer, he has spent 15 years researching the best dietary approaches to help optimise health and wellbeing, and has taken that research and, with his wife Maria, coached thousands of people to better health, in addition to co-authoring a number of best-selling books including the Art of Fat Loss, and Keto: The Complete Guide to Success on The Ketogenic Diet. Craig and Maria put out a heap of free resources and recipes and share their journey of the ketogenic lifestyle with their family.

On today's show, Mikki and Craig discuss

Ketogenic diet pitfalls and where people go wrong

Their approach to a ketogenic diet

A ketogenic diet for children (and why it won't stump growth and development)

Protein sparing modified fasts

Craigs experience with using diet and lifestyle to manage his lyme disease

Enjoy!

You can find Craig over at: https://keto-adapted.com/

You can order his books through https://www.amazon.com/Craig-Emmerich/e/B074P5JY27%3Fref=dbs_a_mng_rwt_scns_share

Dr Susan Kleiner

Mikki Williden — Wed, 17 Feb 2021 07:00:00 +1300

In this episode we discuss, amongst other things:

· Nutrition in the 1980s

· How the field has shifted

· Mistakes elite (and other) athletes make

· Co-founding the International Society of Sports Nutrition

· Susan’s recommendations for fuelling athletic performance

Dr. Susan Kleiner is the owner of High Performance Nutrition, LLC, a consulting firm on Mercer Island, Washington, and the Director of Science and Communication for Vitargo, Inc. She is also currently the High Performance Nutrition Consultant to the Seattle Storm.

Dr. Kleiner has consulted with many professional teams and team members, including the Seattle Reign, Seattle Seahawks, Seattle Mariners, Seattle Thunderbirds and Seattle Supersonics, the Cleveland Browns and Cleveland Cavaliers, the Miami Heat, Olympians and elite athletes in countless sports. Dr. Kleiner has authored eight books, including the bestseller The New Power Eating, The Good Mood Diet®, and The POWERFOOD Nutrition Plan.

Dr. Kleiner is one of the foremost nutrition authorities on eating for strength, and her POWER EATING® program has reshaped the lives of thousands. The book is a bestseller and a leader in the field, and is now in its fifth edition and retitled The New Power Eating. Dr. Sue’s Good Mood Diet® Program arose from her observations that her clients’ moods and energy levels improved with their nutrition. The Good Mood Diet® program was featured in the Seattle Post-Intelligencer and is the basis for her book, The Good Mood Diet: Feel great while you lose weight.

She is a visionary educator and motivator, speaking nationally and internationally on topics in the field of nutrition, health and performance. Dr. Kleiner consults with businesses interested in applying scientific evidence to product research and development, educational marketing and growth potential. She is a sought after expert interview as well as writer in all forms of print, online and broadcast media.

Dr. Kleiner’s credentials include a PhD in Nutrition and RD, FACN, CNS, FISSN certifications and honors. She is co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition, a member of The American College of Sports Medicine and The National Strength and Conditioning Association.

Contact https://www.drskleiner.com/contact/

https://linktr.ee/mikkiwilliden

Stuart Gray - Omega 3s, Muscle Function and Ageing

Mikki Williden — Wed, 10 Feb 2021 07:00:00 +1300

Dr Stuart Gray graduated from the University of Glasgow with a BSc in Physiology and Sports Science and subsequently completed a PhD in Exercise Physiology from the University of Strathclyde. After post-doctoral positions at Strathclyde and Loughborough Stuart was appointed to Lectureship at the University of Aberdeen. In 2015 he took up a position in the Institute of Cardiovascular and Medical Science (ICAMS) at the University of Glasgow.

In this week’s episode, Mikki and Dr Gray talk about:

· His professional career from exercise physiology to ageing populations and the impact of omega 3s on ageing muscle.

· Dietary guideline recommendations that don’t reflect changing needs with different age groups

· The epidemiological research that shows associations between fatty fish and healthy ageing

· The animal (pre-clinical) trials that act as proof of concept of omega 3 fatty acid’s impact on muscle function and health

· The randomised clinical trials in an ageing population that show with (and without exercise) the benefit of taking omega 3 fatty acids

· The differing impact between krill oil and standard omega 3 fatty acids

· Suggested dosage of omega 3 fatty acids

· The potential mechanisms for how omega 3 fatty acids influence muscle health

· The potential for omega 3 fatty acids to really benefit those who are not healthy, including people with type 2 diabetes

Papers discussed (or related to discussion):

Robinson SM, Jameson KA, Batelaan SF, Martin HJ, Syddall HE, Dennison EM, Cooper C, Sayer AA; Hertfordshire Cohort Study Group. Diet and its relationship with grip strength in community-dwelling older men and women: the Hertfordshire cohort study. J Am Geriatr Soc. 2008 Jan;56(1):84-90. doi: 10.1111/j.1532-5415.2007.01478.x. Epub 2007 Nov 15. PMID: 18005355; PMCID: PMC2493054.

Da Boit M, Sibson R, Sivasubramaniam S, Meakin JR, Greig CA, Aspden RM, Thies F, Jeromson S, Hamilton DL, Speakman JR, Hambly C, Mangoni AA, Preston T, Gray SR. Sex differences in the effect of fish-oil supplementation on the adaptive response to resistance exercise training in older people: a randomized controlled trial. Am J Clin Nutr. 2017 Jan;105(1):151-158. doi: 10.3945/ajcn.116.140780. Epub 2016 Nov 16. PMID: 27852617; PMCID: PMC5183731.

Da Boit M, Mastalurova I, Brazaite G, McGovern N, Thompson K, Gray SR. The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function. PLoS One. 2015 Sep 25;10(9):e0139174. doi: 10.1371/journal.pone.0139174. PMID: 26407095; PMCID: PMC4583249.

Kamolrat T, Gray SR, Thivierge MC. Fish oil positively regulates anabolic signalling alongside an increase in whole-body gluconeogenesis in ageing skeletal muscle. Eur J Nutr. 2013 Mar;52(2):647-57. doi: 10.1007/s00394-012-0368-7. Epub 2012 May 13.PMID: 22581256.

McGlory, C., Calder, P. C., & Nunes, E. A. (2019). The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Frontiers in nutrition, 6, 144. https://doi.org/10.3389/fnut.2019.00144

Mcglory, C., Gorissen, S.H.M., Kamal, M., Bahniwal, R., Hector, A.J., Baker, S.K., Chabowski, A. and Phillips, S.M. (2019), Omega‐3 fatty acid supplementation attenuates skeletal muscle disuse atrophy during two weeks of unilateral leg immobilization in healthy young women. Faseb, 33: 4586-4597. https://doi.org/10.1096/fj.201801857RRR

Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015 Nov;45 Suppl 1:S93-104. doi: 10.1007/s40279-015-0398-4. PMID: 26553492; PMCID: PMC4672013.

Dr Gray can be found at: https://www.gla.ac.uk/researchinstitutes/icams/staff/stuartgray/#biography

Nicole Bitter

Mikki Williden — Wed, 03 Feb 2021 07:00:00 +1300

Javelina Jundred website: https://aravaiparunning.com/network/javelinajundred/

Nicole Bitter contact: FB: https://www.facebook.com/nicole.kalogeropoulos/

Instagram: https://www.instagram.com/nkbitter/

Brad Kearns

Mikki Williden — Wed, 27 Jan 2021 07:00:00 +1300

This week, I chat to Brad Kearns. It was such a fun conversation and he is a wealth of information. Brad is a New York Times bestselling author, elite athlete, podcast host and health expert. He is a Guinness World Record holder in Speedgolf, USA Masters Track&Field All-American high jumper, and a former US national champion and #3 world-ranked professional triathlete. His B.rad podcast covers all aspects of healthy, happy living. His MOFO Mission is about optimizing male hormones, maintaining competitive intensity, and aging gracefully.

In this episode we discuss

his early professional career as a triathlete, and what he learned from that experience

his transition to a New York Times best selling author in the health and wellness space, advocating for an ancestral approach to nutrition and training in order to optimise health

his morning routine and how that has changed over time (and how to keep it achievable) (You Tube: https://www.youtube.com/watch?v=-IPPwBc3GLw)

his books keto reset and keto for life (Amazon: https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237)

his supplement MOFO and his MOFO mission (Link: http://www.bradkearns.com/mofo/)

Brad can be reached at https://www.bradkearns.com/

Shreduary link: https://www.teamsiriustriclub.com/new-year-fitness-and-nutrition-reset/

Mikki

Mikki Williden PhD

Registered Nutritionist

0212233239

w: http://mikkiwilliden.com

t: @mikkiwilliden

fb: http://www.facebook.com/mikkiwillidennutrition

Skype: micalla3

Relative Energy Deficiency in Sport (RED-S) with Dr Nicky Keay

Mikki Williden — Wed, 20 Jan 2021 07:00:00 +1300

Dr Nicky Keay has a BA in Medical Tripos and medical qualifications MB, BChir from Cambridge University. Nicky has extensive clinical and research experience in Endocrinology and Sport/Dance and Exercise Medicine involving elite athletes, professional ballet dancers and young aspiring athletes. As a Research Fellow at St Thomas’ Hospital she was part of the international medical team working to develop a test to detect athletes doping with growth hormone, supported by the International Olympic Committee. Her other research studies investigated the effects of training and nutrition on the Endocrine system, body composition and bone mineral density, supported by medical research awards. These various research projects led to a number of publications and awards.

More recently, Nicky has turned her attention to an integrated and personalised approach to optimising health and fitness. She regularly blogs on Sport Endocrinology: the reciprocal network interactions of the Endocrine system, exercise, nutrition, health and fitness over on the British Journal of Sport Medicine. She wrote the BASEM educational online resource for RED-S Health4Performance. Which we discuss.

As Honorary Fellow in the Department of Sport and Exercise Sciences at Durham University, She conducts clinical research in sports/dance endocrinology. She is available for appointments at the EN:SPIRE clinic

Outside of all of the academic achievements, she is an experienced ballet dancer, choreographer and teacher. Shei s also a pilates instructor

Nicky says, "My aim is to redefine optimal health and fitness for the individual. My approach integrates all aspects of my professional clinical experience with my medical research expertise in Endocrinology and Sport, Dance and Exercise Medicine".

Nicola Keay website: https://nickykeayfitness.com/about/

Indicators and correlates of energy availability in dancers: https://bmjopensem.bmj.com/content/6/1/e000906

Bone health assessment in clinical practice: https://www.medrxiv.org/content/10.1101/2020.08.07.20170142v1?fbclid=IwAR0il8CbJU6AFlv_vjIJp_CwrXNu_jdqvu0i2GuFIBtlDnvRGIOHLarN3Z0

Low energy availability assessed by a sport-specific questionnaire and clinical interview indicative of bone health, endocrine profile and cycling performance in competitive male cyclists. https://bmjopensem.bmj.com/content/bmjosem/4/1/e000424.full.pdf

Website to raise awareness of low energy availability and educate coaches and athletes: http://health4performance.co.uk/

The IOC consensus statement: beyond the Female Athlete Triad--Relative Energy Deficiency in Sport (RED-S) https://bjsm.bmj.com/content/48/7/491?ijkey=f5b10cefc2a21957cc699d29cac03cb19536b808&keytype2=tf_ipsecsha

Burke LM, Lundy B, Fahrenholtz IL, Melin AK. Pitfalls of Conducting and Interpreting Estimates of Energy Availability in Free-Living Athletes. Int J Sport Nutr Exerc Metab. 2018 Jul 1;28(4):350-363. https://pubmed.ncbi.nlm.nih.gov/30029584/

The LEAF questionnaire: a screening tool for the identification of female athletes at risk for the female athlete triad https://bjsm.bmj.com/content/48/7/540?ijkey=de41abd7eaa59ad06948a2a31a50ae0843df80d6&keytype2=tf_ipsecsha

Fahrenholtz IL, Sjödin A, Benardot D, Tornberg ÅB, Skouby S, Faber J, Sundgot-Borgen JK, Melin AK. Within-day energy deficiency and reproductive function in female endurance athletes. Scand J Med Sci Sports. 2018 Mar;28(3):1139-1146.

https://pubmed.ncbi.nlm.nih.gov/29205517/

Zach Bitter

Mikki Williden — Wed, 13 Jan 2021 07:00:00 +1300

Zach Bitter is an American ultramarathon runner who holds world records for the 100-mile run (track) and the 12-hour distance world record. He is an endurance coach and the host of the informative and popular Human Performance Outliers podcast, a show that goes in-depth with guests who explore their outer limits, along with research in a wide variety of sports, fitness, and nutrition-related topics.

In the show we discuss:

How he coaches his clients
Desert Solstice Invitation preparation ( held on December 12th 2020)- Race website: https://www.aravaiparunning.com/desert-solstice/ HPO Podcast where he outlines his strategy and also a debrief on how it went: https://zachbitter.com/hpo
Benefits of Strength training and how he builds it into a already heavy training load
Why he embarked on LCHF
Book: The Art and Science of Low Carbohydrate Performance: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
FASTER Study: Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley, J. M., ... & Phinney, S. D. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110. https://pubmed.ncbi.nlm.nih.gov/26892521/
Fueling during an ultramarathon
How he fits in a 200mile training week and how he fuels those training runs (hint - it is a lot of eggs!)
S Fuels: https://www.sfuelsgolonger.com/
Trans Continental Run: San Fran to New York in 2021 for charity Fight for the Forgotten (https://en.wikipedia.org/wiki/Trans-American_Footrace)
Zach's contact: https://zachbitter.com/
@ZachBitter Instagram
@Zbitter Twitter

Questions with Cliff

Mikki Williden — Wed, 06 Jan 2021 07:00:00 +1300

Today, we are answering these listener questions:

Questions this podcast:

Paul: Hey Mikki, I read Cate Shanahans book. She talks about importance of liver. I am using chicken liver pate as I can’t stomach liver ingredients seem fine, just wanted to double check. Suitable replacement for lack of liver eh?

Caroline Buss: Hi Mikki, should I be taking a probiotic every day? I currently take Garden Life once daily women’s probiotic but read recently that it’s not good for gut health to take them daily. Thanks

Jason Smith: Would be interested to know your thoughts on protein intake and ketosis. I've used 2g protein/kg (generally for maintenance) but in thinking of going keto I've been recommended 1 - 1.5g; is that enough protein? I'm concerned that a past problem with DOMs may re-appear

Paul Kelly Hey Mikki, I have heard you mention perfect Keto MCT powder. Which favour do you go for and how would you apply in a fasted training protocol? Does it mix well with coffee, presume would have to be natural flavour then. Blend? Cheers

Cliff’s research review: gut health and probiotics https://cliffharvey.com/gut-issues-the-carb-appropriate-review-part-two/

Link to pate recipe: https://mikkiwilliden.com/recipes/red-wine-pate

Cliff’s research into candida: https://cliffharvey.com/all-you-need-to-know-about-treating-candida-naturally/

Fasting: https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting

Protein intake in keto diets: http://cliffharvey.com/why-you-shouldnt-be-afraid-of-protein-on-a-keto-diet/

MCT powder for training (Fasted): https://nz.iherb.com/pr/quest-nutrition-mct-oil-powder-16-oz-454-g/82828

Frederic Leroy: The politics of red meat

Mikki Williden — Wed, 30 Dec 2020 07:00:00 +1300

Frederic Leroy studied Bio-engineering Sciences at Ghent University (1992-1997), and obtained a PhD in Applied Biological Sciences at the Vrije Universiteit Brussel in 2002, where he continued his academic career at the research group of Industrial Microbiology and Food Biotechnology (IMDO) as a post-doctoral fellow of the Research Foundation Flanders (FWO). Since 2008, he holds a professorship in the field of food science and (bio)technology.

His research primarily deals with the many ecological aspects and functional roles of bacterial communities in (fermented) foods, with a focus on animal products. In addition, his interests relate to human and animal health and wellbeing, as well as to elements of tradition and innovation in food contexts. The research is often of an interdisciplinary nature, involving collaborations with experts in microbiology, animal production, veterinary sciences, social and consumer sciences, cultural anthropology, and food history. He is also a member of the research group of Social and Cultural Food Studies (FOST).

Professor Leroy is also an editorial board member of Foods, the International Journal of Food Microbiology (IJFM), and the magazine 'Food, Science and Law' (FSL), board member of various academic non-profit organizations, including the Belgian Association for Meat Science and Technology (BAMST; president), Belgian Society for Food Microbiology (BSFM; secretary), and Belgian Nutrition Society (BNS), president of the scientific committee of the Institute Danone Belgium, and effective member of the Advisory Commission for the "Protection of Geographical Denominations and Guaranteed Traditional Specialities for Agricultural Products and Foods" of the Ministry of the Brussels Capital Region.

Debate with Professor Neal Bernard: https://academic.oup.com/ajcn/article/112/4/931/5901950

Should dietary guidelines recommend the reduction of red meat? https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1657063

Eat LANCET commission https://eatforum.org/eat-lancet-commission/

Meat in the diet: A biosocial perspective https://link.springer.com/chapter/10.1007%2F978-3-030-05484-7_1

Meat in the post-truth era: mass media discourses on health and disease in the attention economy https://www.sciencedirect.com/science/article/abs/pii/S0195666317317877?via%3Dihub

Dr Eric Helms - Physique Scientist

Mikki Williden — Wed, 23 Dec 2020 07:00:00 +1300

Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.

Links:

Eric Helms: https://3dmusclejourney.com/about/eric-helms/

Iron Culture podcast: https://ironculture.libsyn.com/

MASS monthly research review: https://www.strongerbyscience.com/mass/

Kevin Hall study on Energy expenditure https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/

Flexible eating behaviour and weight loss https://www.tandfonline.com/doi/abs/10.1080/21551197.2018.1435433?journalCode=wjne21

Nutritional recommendations for physique athletes: https://pubmed.ncbi.nlm.nih.gov/32148575/

Towards a sustainable nutrition paradigm in physique sport: a narrative review: https://pubmed.ncbi.nlm.nih.gov/31315180/

Chris Kelly - Nourish Balance Thrive

Mikki Williden — Wed, 16 Dec 2020 07:00:00 +1300

Those of you interested in health and performance will know this guest well. Christopher Kelly, co-founder of Nourish Balance Thrive, a health and lifestyle coaching platform, is also the host of the very successful podcast of the same name. On this podcast Chris and I discuss his personal health journey and what motivated him to start NBT. We get into some detail, including what his life looked like before he knew anything about health and the specific steps that got him headed in the right direction. We talk about bike racing and business and how both have evolved for Chris, as well as the habits he has built to maintain my current state of health and performance.

Specific links:

Robb Wolf’s podcast, The Healthy Rebellion.

Mikki’s interview with Greg Potter, on The Mikkipedia Podcast.

Book: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance, by Loren Cordain and Joe Friel.

Chris Kelly on Ben Greenfield's podcast.

Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S); with Nicky Keay.

Mickey Trescott’s books on AIP.

Dom D’Agostino, PhD.

Podcasts featuring Katie compton and Jeremy Powers.

Book: Tiny Habits: The Small Changes That Change Everything, by BJ Fogg, PhD.

Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD.

Stephen Genuis, PhD; Multiple studies on toxicants excreted in sweat.

Identifying your values; Motivational interviewing, Acceptance and commitment therapy (ACT).

Services offered by NBT; book a free 15-minute starter session.

Podcast: How to Manage Stress, with Simon Marshall, PhD.

Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.

PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall.

Supplements: Thorne Multi-Vitamin Elite,

Cynthia Monteleone

Mikki Williden — Wed, 09 Dec 2020 07:00:00 +1300

CM (Cynthia) Monteleone is a wife and mother of three children who is based in Maui, Hawaii. She is a certified Metabolic Analytics Practitioner with many world-class level athletes as clients. However, she works with all levels of clients to help them preform in life at their optimal level. Whether it be weight loss, hormonal balance or getting strong, Cynthia can offer the best advice and protocols, based on the learnings from her mentor, Charles Poliquin. Cynthia also coaches Track and Field at the high school and club levels

Cynthia is a World Champion Track Athlete who specializes in the 400 meters. She competes for Team USA in Masters Athletics. She is also a 2018 National Champion in the 200 meters, 400 meters, 4x 200 (national record), 4 x 100 (national record), and 4 x 400 (national record) relays. In addition, she anchored the World Champion Gold medal record setting 4 x 400 Team UA team in 2018. She was both a National and World Champion in 2019, and primarily does this off a diet that is animal protein and nuts, bringing in seasonal berries and vegetables in her off-season training, but never straying far from the course.

Cynthia’s warmth and openness comes through in this interview and it was a delight to talk to her. We discussed

· Her journey from an average track athlete as a teenager to a world champion at 43 years

· The metabolic analytics approach she uses with her clients

· The ancestral diet of Hawaiian people and of Pacific people and the devastating effects of the modern diet

· Being strong as a woman, and the importance of sprinting and muscle as we age

· Her training and dietary approach now compared to her earlier years.

We also talk about her book which was published just last week, and this link https://mam808.com/shop/ols/products/fast-over-40-signed-copy takes you to the signed copy, and is a part memoir, part training guide for people of all abilities. It would make the best Christmas gift.

LINKS

Cynthia: http://mam808.com

Cynthia on IG: https://www.instagram.com/fastover40/?hl=en

Charles Poliquin: https://strengthsenseiinc.com/

Lily Nichols

Mikki Williden — Wed, 02 Dec 2020 07:00:00 +1300

Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Drawing from the current scientific literature and the wisdom of traditional cultures, her work is known for being research-focused, thorough, and sensible. Her bestselling book, Real Food for Gestational Diabetes (and online course of the same name), presents a revolutionary nutrient-dense, lower carb approach for managing gestational diabetes. Her work has not only helped tens of thousands of women manage their gestational diabetes (most without the need for blood sugar-lowering medication), but has also influenced nutrition policies internationally. Lily’s clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field.
Lily’s second book, Real Food for Pregnancy, is an evidence-based look at the gap between conventional prenatal nutrition guidelines and what’s optimal for mother and baby. With over 930 citations, this is the most comprehensive text on prenatal nutrition to date.

Lily is also creator of the popular blog, LilyNicholsRDN.com, which explores a variety of topics related to real food, mindful eating, and pregnancy nutrition.

I was thrilled to be able to sit down with Lily and talk to her about

· Her journey from undergraduate nutrition student to where she is today (and what lead her down the path of challenging conventional nutrition guidelines)
· Her early career and how her work as a diabetes educator led her to write two best-selling books and form part of the curriculum for her peers
· Common deficiencies in pregnancy, morning sickness and ‘post-natal depletion’
· The difference between folate and folic acid and why it matters

Lily’s website https://lilynicholsrdn.com/
Lily’s books Real Food for Pregnancy and Real Food for Gestational Diabetes: https://lilynicholsrdn.com/books/
Lily’s blog Folate and why it’s superior to folic acid for pregnancy and fertility https://lilynicholsrdn.com/folate-pregnancy-folic-acid-MTHFR/
Lily Nichols on Instagram: https://www.instagram.com/lilynicholsrdn/?hl=en

Answering your questions with Cliff Harvey PhD. and Bella Nutritionist

Mikki Williden — Wed, 25 Nov 2020 07:00:00 +1300

Bella Marinkovich (a qualified clinical nutritionist) keeps a lower profile than Cliff, but is equally known and respected for her gentle guidance and practical application of holistic nutrition in the real world. In her day job she is the marketing and content manager for Holistic Performance Institute, and also the CFO of Nutrition Store Online.

You can find Cliff at http://cliffharvey.com/cliff/

You can find Bella over on Instagram and Facebook @BellaNutritionist https://www.instagram.com/bellanutritionist/?hl=en

Nutrition Store Online https://www.nutritionstore.online/

Holistic Performance Institute https://www.holisticperformance.institute/

Branched Chain Amino Acids and Delayed Onset Muscle Soreness https://pubmed.ncbi.nlm.nih.gov/30938579/

Nocebo definition https://en.wikipedia.org/wiki/Nocebo#:~:text=10%20External%20links-,Etymology%20and%20usage,pleasant%2C%20or%20desirable%20effect).

Placebo definition https://en.wikipedia.org/wiki/Placebo

Phil Maffetone and Paul Laursen - The Covid pandemic meets the overfat pandemic

Mikki Williden — Wed, 18 Nov 2020 07:00:00 +1300

Schooled in physiology, kinesiology and nutrition, Dr Phil Maffetone is one of the most sought after practitioners for health and performance, having worked with world class athletes and entrepeneurs, musicians and others, helping them achieve better health and world class performances. Including Mark Allen, six-time Hawaii Ironman Triathlon Champion. Dr. Maffetone has also worked with other endurance athletes of all types, professional baseball and football players, adventurers, NASCAR drivers, and Olympic medallists in a variety of sports. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback.

Free resources related to MAF and the execution of it, among other blogs and research papers full of practical information can be found on his website.

Phil Maffetone: http://Philmaffetone.com

Paul Laursen: https://www.paullaursen.com/

Links discussed in the show:

· HIIT Science and athlete health https://hiitscience.com/athlete-health-hiit-course/?afmc=maf CODE for that to be free: HEALTHFORALL

· Phil and Paul’s COVID 19 and metabolic health paper: The Perfect Storm: COVID Pandemic meets Overfat Pandemic https://www.frontiersin.org/articles/10.3389/fpubh.2020.00135/full

· Phil’s 14 day carb test: https://philmaffetone.com/2-week-test/

Sleep Chronotypes and Metabolic Health - with Greg Potter PhD.

Mikki Williden — Wed, 11 Nov 2020 07:00:00 +1300

Greg Potter, PhD is one of the most sought after consultants in the field of circadian rhythm, sleep and health, and has a breadth of experience in nutrition, metabolism and exercise physiology. During his undergraduate and Masters degrees he worked as a coach, personal trainer, and sports massage therapist, and he spent much of this time helping improve the performance of strength and power athletes. Between these degrees he did an internship in the sports science and sports medicine department of the Rugby Football Union, helping with injury surveillance, concussion protocols, and nutrition.

Greg’s academic background includes

* BSc in sport and exercise science, physiology pathway (first class honours), Loughborough University.

* MSc in exercise physiology (distinction), Loughborough University.

* PhD in sleep, nutrition, and metabolism, University of Leeds.

Highlights of Greg’s career so far include coaching a sprinter to four gold medals in his category at the European Championships, having his research featured in dozens of international news outlets, helping the US Naval Special Warfare Command with their health and performance, and guiding the nutrition and sleep strategies of men who broke the Atlantic rowing World Record.

He is now consulting to individuals, groups and organisations and helping people optimise their health using the knowledge he has gained through both academic and practical experience, and is the co-founder and Chief Science Officer of Resilient Nutrition, who produce a range of energy nut butters that help boost stamina, bolster your resilience and keep you calm, alert and focused

You can reach Greg at https://gregpotterphd.com/

Resilient Nutrition: https://resilientnutrition.com/

Mentioned in the podcast:

Consensus sleep diary https://css-scs.ca/files/resources/brochures/Sleep%20Journal.pdf

Sleep impact on metabolic health: https://pubmed.ncbi.nlm.nih.gov/30870662/

Individual and trait differences in sleep https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2007.00594.x

Creatine monohydrate and brain: https://pubmed.ncbi.nlm.nih.gov/14561278/

Creatine monohydrate and sleep deprivation and mood https://pubmed.ncbi.nlm.nih.gov/16416332/

International Journal of Sport Science and Nutrition Position Stand on Creatine Supplementation in Exercise, Sport and Medicine https://pubmed.ncbi.nlm.nih.gov/28615996/

Grant Schofield on life, lockdown, and how his thinking has evolved over time

Mikki Williden — Sun, 01 Nov 2020 18:33:44 +1300

Today I have a conversation with Professor Grant Schofield

Grant is a Professor of Public Health (Auckland University of Technology) and director of the university’s Human Potential Centre (HPC) located at the Millennium Campus in Auckland, New Zealand. His research and teaching interests are in wellbeing and chronic disease prevention especially reducing the risk and eventual mortality and morbidity from obesity, cardiovascular disease, and diabetes. He lives by the motto “be the best you can be” and has a strong commitment to peak performance in which I also do consulting work.

Grant is also the co-author of the best selling book series, What the Fat which can be sourced here: https://profgrant.com/books/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/

Pre Kure https://prekure.com/

Welcome to Mikkipedia

Mikki Williden — Sun, 01 Nov 2020 18:15:32 +1300

Trailer episode for the Mikkipedia podcast

You can learn more about Mikki at https://mikkiwilliden.com