Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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 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 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. 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/270https://podcast.mikkiwilliden.com/226  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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_nlesKZuOlEjWRXQQDr 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, WashingtonHe is now based in Perth, WA. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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=zaNutrition Network https://nutrition-network.org/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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 MIKKI10Then 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 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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=85B1dfmgxrgAnd here is a set of simple leg strengthening exercises that athletes can do at home: https://www.youtube.com/watch?v=rYsWzRu_0YcFor 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/1562352422860853248Finally, 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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.BoyleDr 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. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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/id1452114380MASS 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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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/@melissauWhole30 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. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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-ushttps://www.instagram.com/ketogenicgirl/?hl=en Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

https://pubmed.ncbi.nlm.nih.gov/38639542/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10144293/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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: @mikeormsbeeOnline 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) Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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 DiseaseYou can find more at www.tomseyfried.com Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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 Unwinhttps://twitter.com/lowcarbGP Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

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 proteinSome women are afraid to eat meat for fear of gaining weightThere are good and bad foods, and eating them doesn’t make you a good or bad personIt’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 toastSometimes ‘good enough’ isn’t actually good enough - to reach your goals you have to do betterYou can’t get everything you need from foodThe people that take notice of the ‘eat less red meat’ messages are those that need to eat it the mostMost people could do with eating less carbs20g of protein in a meal is not a high protein mealMost people under-report the amount of alcohol they drinkFor most people, they don’t need to be perfect, they just need to be consistentDon’t rely on one source of truth for your nutrition adviceGetting 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’ yourselfIf you have toast for breakfast and a sandwich for lunch, you need to rethink your nutrition strategyThose small tins of tuna/salmon are not a high protein optionMost people have an opinion on nutrition because they eat. You can’t be healthy at any size if you don’t exerciseThose snack choices on a short haul flight are unnecessary and you don’t need to be eating a cookieIf you care about your cholesterol, cut down on your carbohydrate intakeNot everyone needs to lower their saturated fat intakeIn nutrition, there are people and organisations who have an agenda that isn’t related to your healthRed meat isn’t high in saturated fat, actuallyMost processed food doesn’t contain saturated fat as it’s quite expensiveIf you don’t exercise, you aren’t healthy, even if you are leanYou don’t need to be entertained by every single mealFamily history is a big predictor in a lot of disease-states, however your genes are not your destinyIt’s never too late to changeBe wary of anyone who speaks in black and white, and won’t change their opinion in the face of new informationCardio is really important for your heart and long term health and it’s wise to do that alongside your resistance trainingMuesli bars/granola bars aren’t a good snack choiceIf you live in NZ you need to take a vitamin D supplement and you need more than the dose that we are allowed to sellMost people don’t need to snack, but athletes could do with that fourth eating opportunityThe iron supplement you get from your doctor is not the only choice for ironWhy are there ‘kids menus’ at restaurants?Your high blood pressure is as likely linked to a high carbohydrate load as it is your salt intakeSome women train just fine fastedFor some people, intermittent fasting is the best approach, even if they are womenFruit isn’t a health food for some peopleButter trumps margarineYour cholesterol level is less important than what your doctor thinks it isMost people need a magnesium supplement Keto for fat loss is not a high fat dietYou can’t get fit by eating differently. You have to exercise‘Everything in moderation’ isn’t true for everyone Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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.htmlDarren episode 71 https://podcast.mikkiwilliden.com/71  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comThis 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 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 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. 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. Brandon on Mikkipedia https://podcast.mikkiwilliden.com/226 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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 evidencehttps://www.healthpoint.co.nz/gps-accident-urgent-medical-care/general-practitioner/dr-marcus-hawkins/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

https://academic.oup.com/eurjpc/article/30/18/1975/7226309?login=false#431306163 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours 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’ discussionLara 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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

https://www.mikkiwilliden.com/forty-over-fortyhttps://www.foodlovefamily.com/https://www.instagram.com/food.love.family/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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=enWyn Republic https://wynrepublic.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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=ebdsshcopyurlhttps://twitter.com/drjenunwin Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 WilsonSimone https://www.simonemaier.co.nz/Coaching email: [email protected] 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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.htmlPaper https://healthsciences.nova.edu/faculty/human-performance/antonio-jose.htmlResearch 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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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/152474672Xhttps://med.stanford.edu/profiles/anna-lembke Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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.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 Mikkipedia https://podcast.mikkiwilliden.com/8Eric and Cliff on Mikkipedia https://podcast.mikkiwilliden.com/76  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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.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  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/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:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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-LaymanConversations with Dr Lyon: https://www.youtube.com/playlist?list=PLx1_K-1RwcGTt25RbHqXYcRaQm6rD3Ce7Prof Layman on Twitter: https://twitter.com/donlayman Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 booksPrecision hydration https://www.precisionhydration.com/au/en/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Transcript generated using AI transcription services; errors may occur. Contact Mikki for clarification00:11Hey 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.00:40just 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.01:10This 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.01:38And 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.02:07can 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,02:30The 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't03:00calories 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 which03:29It'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.03:56So 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.04:23Such 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 responsible04:53for 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.05:22So 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.05:49Nevertheless, 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 lower06:17proportion 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.06:44So 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 is07:13true 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,07:41This 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.08:08So, 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.08:38Blending plant protein sources is suggested as a way to get rid of these essential amin...

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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-infectionhttps://www.mightyape.co.nz/product/the-internal-flame/29850175Linked In profile https://www.linkedin.com/in/roderick-mulgan-b404894a/?originalSubdomain=nzStuff article https://www.stuff.co.nz/national/300930980/not-a-total-workaholic-meet-the-auckland-doctor-who-is-also-a-practising-lawyer Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comhttps://www.mikkiwilliden.com/unlocking-fatloss-success-in-2024 - sign up todayThis 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!Papershttps://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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

https://www.mikkiwilliden.com/unlocking-fatloss-success-in-2024 - Sign up herehttps://mikkiwilliden.wordpress.com/2014/04/05/time-to-rethink-the-low-fat-dairy-option/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10310465/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 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 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. 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.  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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-phdPosition statement discussed: https://pubmed.ncbi.nlm.nih.gov/36862943/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 prepIG handle https://www.instagram.com/coachdavidmathas/?hl=enBiolayne https://biolayne.com/coach/david-mathas/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all NuZest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all NuZest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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=5261Prof Rose google scholar page https://scholar.google.co.uk/citations?user=NCQ3E5sAAAAJ&hl=en Prof Rose Website: https://55theses.org/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all NuZest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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. 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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all NuZest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

Save 20% on all NuZest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis 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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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-aboutNext Level Human podcast https://podcasts.apple.com/gb/podcast/next-level-human-with-dr-jade-teta/id1333722346 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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.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.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 medicineGrant’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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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-usEndure IQ: https://www.endureiq.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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.htmlBLOG https://drscottlear.com/category/patient-journey/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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-dunstanReearch: https://www.researchgate.net/profile/D-Dunstan  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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/0262043300Research https://scholar.google.com/citations?user=Xrgtce0AAAAJ&hl=en Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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. 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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.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:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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-681703181567Chris Palmer Podcast - https://share.transistor.fm/s/95577241 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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-weakleyPublications: https://www.researchgate.net/profile/Jonathon-Weakley Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

This week on the podcast Mikki speaks to Chiel Poffé about his research in exogenous ketonesChiel 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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 hypehttps://www.zoeharcombe.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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.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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

BIRTHDAY SPECIAL - SAVE 46% off any one of my fixed term meal plans. To celebrate my birthday you can save 46% on anyone of my fixed term meal plans. Offer available from July 4th until midnight Friday  7th July (NZ Time). Only available at https://mikkiwilliden.com/signupThis 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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-mitloehnerTwitter: 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.  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Twitter  Facebook Instagram YouTube Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 systemDr Kwadwo Kyeremanteng https://kwadcast.substack.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Mondays Matter registrations are now open for our May 2023 edition. Sign up hereIt is an 8 week, evidence-based fat loss programme that encompasses a protein sparing modified fast approach to accelerate fat loss, couched in a protein-forward, volume-centric food plan that will keep you satisfied and not starving.Not only do you get quick wins through the PSMF days (at a level that suits your desired weight loss/body composition goals), the meals are delicious, based on real foods that you likely have in your cupboards or can get from the grocery store and, with notes that guide you in food prep, you can feel organised and not overwhelmed by the 8 weeks in front of you.There’s a super supportive FB group with hundreds of like minded people, many who have completed the programme several times and are resident experts that are super supportive, and I’m also readily available to answer questions that will come up. We also have the services of Darren Ellis offering his expertise with a strength programme for beginners and beyond, and fortnightly zoom calls to further your knowledge and understanding as to what is going to work best for you long term.This 8 weeks isn’t a one and done, but look at it as a platform to base your forever diet on. This has the power to transform the way you look, feel and think about food.Sign up over at https://www.mikkiwilliden.com/mondays-matterThis 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=enRay 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 moreRay 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.  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

In this mini Mikkipedia episode I share some of my thoughts around fasting and protein intake Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 PersonalTrainer, 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Mikki brings you the second of two episodes sharing 100 tips to achieve your fat loss goals Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/lowcarbathleticsIs it time for a lockdown on sugar? https://journals.lww.com/cjsportsmed/Fulltext/2022/05000/Is_It_Time_for_a_Lockdown_on_Sugar_.1.aspxIts time to quarantine junk food https://wvumedicine.org/diabetes-obesity/2020/04/28/is-it-time-to-quarantine-junk-food-dr-mark-cucuzzella/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

In this episode Mini Mikkipedia, Mikki discusses 50 weight loss tips that can be useful when tying to change your body composition Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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.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.  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 athletesJust 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.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Curranz Supplement: Use code MIKKI to get 25% off your first order - go to www.curranz.co.nz to order yours 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 triathletesMIKKI gets you 25% off your first order - go to www.curranz.co.nz to order yours or click the link in the show notes. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nz

Podcast - Exogenous ketones and exercise through the lifespan - Dr Brendon Egan Podcast - Mini Mikkipedia - Mikki talks bone health strategiesBone Health Blog - Run up a mountain and broke a legPodcast - Stuart Gray - Omega 3s, Muscle Function and Ageing Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.comEmail: [email protected] Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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: @therunningprimateTwitter: @RunningPrimateStrava: The Shreddy ProfessorEpisdoe 51 Herman Pontzer: The misunderstoood science of metabolism  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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: @drtommywoodTommy's podcast: http://drragnar.weebly.com/podcastTommy's previous episode: https://share.transistor.fm/s/3bcee261 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/B00ZT1WIRIDr Price: https://www.linkedin.com/in/charles-price-46699659/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 WebsiteBook: A Fat Lot of Good Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 systemDiana and her books and courses can be found https://sustainabledish.com/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-aretaPaper: https://www.tandfonline.com/doi/full/10.1080/02640414.2022.2115676  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 PressDr Fasano can be found here: https://www.massgeneral.org/doctors/19184/alessio-fasanoHis books can be found here: https://www.amazon.com/Books-Alessio-Fasano/s?rh=n%3A283155%2Cp_27%3AAlessio+Fasano Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 isa 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/flexibledietingbookSome 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), 517-530Devries, 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/nxy197Ott, 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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.auInstagram:  @alexmnutritionAlex can be found at https://www.alexandramiddleton.com.au/about/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 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 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-BealTy Beal https://www.gainhealth.org/ty-beal Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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 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-usIG: https://www.instagram.com/theplews/?hl=en other episodes with Dan:Dans views on Sodium intake and animal based nutritionOptimising health and performance with Dan Plews - your questions answeredDr Cliff Harvey and Dr Dan Plews Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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_greenWell & Good podcast: https://roarcollective.podbean.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Rob Dallimore gives his opinion of this years potential medal contenders in the womens Ironman World Champs on the eve of the race

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.

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/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/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nz and www.nuzest.com.auSave 30% on Hoka One One with the code TEAMMIKKI at www.Hoka.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 MikkipediaJulianne can be reached at https://juliannetaylornutrition.com/Julianne Taylor, Registered Nutritionist (NZNS) and NZ Registered General & Obstetric Nurse (non-practicing),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 without hunger.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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)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.  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-usEndure IQ: https://www.endureiq.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/bethmaclean23Paper discussed https://www.researchgate.net/publication/349895115_The_misogyny_of_iron_deficiency  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=enSupernature https://supernature.co.nz/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 healthDr Karyn Esser can be found here https://www.linkedin.com/in/karyn-esser-a187333 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-1IG tag https://www.instagram.com/dr.carriejones/?hl=en  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/id1590931602Dom’s books: https://www.dom.co.nz/buy-online Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-groupMitoQ: https://www.mitoq.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-67283622Darren https://linktr.ee/darrenelliscoaching Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/0999766805Sign up to Mondays Matter https://mikkiwilliden.com/mondays-matter Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.aspxNext week talking to dr Joe Mather from the Ruscio Clinic about gut health, functional testing (and if it’s worth it) and probiotics Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/Nutrition Store Online: https://www.nutritionstore.online/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 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 peopleMichelle 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=enParkrun: https://www.parkrun.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.aspxFlexible 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=dateOn IG: https://www.instagram.com/billcampbellphd/?hl=en Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=enMoonvalley https://moonvalley.me/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/Nutrition Store Online: https://www.nutritionstore.online/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

 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.comTwo week test: https://philmaffetone.com/2-week-test/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=itg69nbqfhb79nodzojdand https://www.instagram.com/louhellerstylist/?hl=enThe style journal: https://louhellerstylist.com/style-journal Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=r3ys6j5ac3bjtndsnmznHer Running Wild You Tube channel: https://www.youtube.com/channel/UC3vFznWAkGITMT2clmgwOaA Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-papersCurranz: https://curranz.co.nz/Previous Episode with Fleur, Episode 24 : https://share.transistor.fm/s/7f6e8550  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-LaymanConversations with Dr Lyon: https://www.youtube.com/playlist?list=PLx1_K-1RwcGTt25RbHqXYcRaQm6rD3Ce7Prof Layman on Twitter: https://twitter.com/donlayman Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/Nutrition Store Online: https://www.nutritionstore.online/Civilized to death: https://www.amazon.com/Civilized-Death-What-Lost-Modernity/dp/1451659105  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 limitsDeena 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=ocs7sw3ow2sjqm4wbskbDeena: https://www.mammothtrackclub.com/deena-kastorContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=51ovu1tiq91wh0ad72bpIG: https://www.instagram.com/fitter.co.nz/?hl=enFitter Radio: https://podcasts.apple.com/us/podcast/fitter-radio-triathlon-podcast/id854311930 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Sign up to my recipe library: mikkiwilliden.com/recipeaccessContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-phillipsTwitter: @mackinprofIG: @mackinprofSign up to my recipe library: mikkiwilliden.com/recipeaccessContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 adventuresMike can be found over on Instagram here: https://www.instagram.com/mikewardian/?hl=enIn 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/eK3USgSPnChFSuNp7Click here for more detail on the Rincon 3 road shoe: https://hoka.co.nz/collections/rincon?gclid=CjwKCAjwzOqKBhAWEiwArQGwaAsfzUW714_HMF4Xjifk3zzrvjRvWEzUxlgwf7E7nc6mnqte69pXJRoCa_4QAvD_BwE Mikki's linkshttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 beingKaren Faisandier: https://theintegrativepractice.com/dr-karen-faisandier?__s=snxjqrzfsz9ijsctedisProject Revive: https://theintegrativepractice.com/project-reviveMikki's linkshttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 :-)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.  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-usEndure IQ: https://www.endureiq.com/Competition Link - What is Dan Plews' favourite meal? https://forms.gle/MtbNjo3EuCKCfBPf8 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/3Athletica AI https://athletica.ai/HIIT Science https://hiitscience.com/Perfect Storm (Paul and Dr Maffetone's paper) https://pubmed.ncbi.nlm.nih.gov/32391307/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/ebooksMikki's linkshttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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:  @BriannaStubbsMikki's linkshttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 discussedImpact 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 @eatsleepfitMikki's linkshttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 linksSimon 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 linkshttps://mikkiwilliden.com/mondays-matter#getstartedhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.shtmlJulia Ted Talk: https://www.tedxchristchurch.com/julia-rucklidgeThe Better Brain https://www.penguin.co.nz/books/the-better-brain-9781785043567https://mikkiwilliden.com/mondays-matter#getstartedhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=ocs7sw3ow2sjqm4wbskbCaryn Zinn: https://www.carynzinn.com/about Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.LINKSCarolyn Ketchum https://www.amazon.com/Carolyn-Ketchum/e/B0765C2XS1%3Fref=dbs_a_mng_rwt_scns_shareType 1 Grit study https://pediatrics.aappublications.org/content/141/6/e20173349Journal of Clinical Investigation paper https://www.jci.org/articles/view/142246/pdfDiet Doctor https://www.dietdoctor.com/DCCT Trial https://pubmed.ncbi.nlm.nih.gov/24356592/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 populationsLinks discussedType 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-2021Western States 100 https://www.wser.org/The Brave Athlete: https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion/dp/1937715736How 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Brodie KaneBrodie 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=enGirls Uninterrupted: https://podcasts.apple.com/nz/podcast/the-girls-uninterrupted/id1505689225Kiwi Yarns: https://podcasts.apple.com/nz/podcast/kiwi-yarns/id1516048486 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.weissThe 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/NEJMra1905136Alternate 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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, includingWomen's thoughts about going into menopause (and Chapter 2 of Lara's book, The Hormone Repair Manual)Grandmother HypothesisWhat happens to our hormones as we head into perimenopauseWhat changes occur (and what to expect)Problem with alcoholFasting and ketogenic diets for menopauseThe brain and menopauseLara's top supplements and dietary tipsLinks:The Slow Moon Climbs https://press.princeton.edu/books/hardcover/9780691171630/the-slow-moon-climbsSubclinical magnesium deficiency https://openheart.bmj.com/content/5/1/e000668Lara's paper on the evidence for using progesterone for treating PCOS https://www.sciencedirect.com/science/article/abs/pii/S1740675720300165Lara's books The Period Repair Manual and the Hormone Repair Manual https://larabriden.com/lara-briden-books/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/Twitter: https://twitter.com/LaraBriden Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=nzHigh 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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=enCliff 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/Nutrition Store Online: https://www.nutritionstore.online/ Faster Study: https://www.sciencedirect.com/science/article/pii/S0026049515003340Beetroot and performance: https://pubmed.ncbi.nlm.nih.gov/30286760/SFuels https://www.sfuelsgolonger.com/Supersapiens https://www.supersapiens.com/en-EN/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 @michelleyandlenutritionMichelle's books can be purchased from: https://www.michelleyandle.com/bookshopHealth coaching with Holistic Performance Institute: https://www.holisticperformance.institute/bundles/holistic-performance-nutrition-coach Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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: @benbikmanphdBYU; [email protected]: https://www.amazon.com/Why-We-Get-Sick-Disease_and/dp/194883698X Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 herLola 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=enLola Berry https://lolaberry.com/Lola Coffee https://lolacoffee.co/Fearlessly Failing https://podcasts.apple.com/us/podcast/fearlessly-failing-with-lola-berry/id1478245620Lola’s books: https://lolaberry.com/collections/for-shop Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Throughout our conversation we talk about Shaun's :-Family and upbringing, and his early orienteering yearsThe benefits of an outdoor lifestyleExtreme 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=enLactic Turkey Events: https://www.lacticturkey.co.nz/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 https://www.drragnar.com/IG: @drtommywoodStudiesSweden, 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/63/7/2356Brisk walking and hippocampal volume: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425252/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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-papersCurranz: https://curranz.co.nz/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.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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:  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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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/Lion's Mane Mushrooms: https://cliffharvey.com/why-i-love-lions-mane-mushrooms/Nutrition Store Online: https://www.nutritionstore.online/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 @nznutritionistIntuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/Evelyn Tribole: https://www.evelyntribole.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 healthHis 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 Alumnihttps://www.nejm.org/doi/full/10.1056/nejm198603063141003You can find Dr O'Keefe at: https://doctors.saintlukeskc.org/provider/James+H+O'Keefe+Jr./1458597 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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: @annafrostyFacebook: @annafrostWebsite: www.frostyfootsteps.com Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 discussKetogenic diet pitfalls and where people go wrongTheir approach to a ketogenic dietA ketogenic diet for children (and why it won't stump growth and development)Protein sparing modified fastsCraigs experience with using diet and lifestyle to manage his lyme diseaseEnjoy!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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 diabetesPapers 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.2019.00144Mcglory, 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.201801857RRRTipton 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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Javelina Jundred website: https://aravaiparunning.com/network/javelinajundred/Nicole Bitter contact: FB: https://www.facebook.com/nicole.kalogeropoulos/Instagram: https://www.instagram.com/nkbitter/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 discusshis early professional career as a triathlete, and what he learned from that experiencehis 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 healthhis 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/ -- MikkiMikki Williden PhDRegistered Nutritionist0212233239w: http://mikkiwilliden.comt: @mikkiwillidenfb: http://www.facebook.com/mikkiwillidennutritionSkype: micalla3 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 clinicOutside of all of the academic achievements, she is an experienced ballet dancer, choreographer and teacher. Shei s also a pilates instructorNicky 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 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=wjne21Nutritional 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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, Thorne Creatine.Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD.  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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.  LINKSCynthia: http://mam808.comCynthia on IG: https://www.instagram.com/fastover40/?hl=enCharles Poliquin: https://strengthsenseiinc.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. 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  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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. 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 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 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

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 focusedYou 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.xCreatine 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Today I have a conversation with Professor Grant SchofieldGrant 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/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Trailer episode for the Mikkipedia podcastYou can learn more about Mikki at https://mikkiwilliden.com