Episodit
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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 yoursThis week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into spot reduction
Yes, we often put this in the 80s model of fitness myths, however Brandon sheds light on to how we can effectively train using scientifically backed techniques to support our physique goals, and not involve a thigh master.
Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910
Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. Heâs also a National Level NPC physique competitor and an internationally published fitness model whoâs written articles and filmed educational content for publications like Menâs 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 menâs physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending whatâs 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.
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Mikki shares her top strategies to stay mindful and maintain your progress while travellingâwithout sacrificing fun or flavour. Drawing on her own recent trips, she explores how simple tweaks to your routine can make holidays more enjoyable and less stressful, especially for those focused on fat loss or weight maintenance. From eating fewer but more satisfying meals to booking in your post-holiday reboot before you even leave, Mikki covers 16 practical tips that help you feel empowered, not restricted. Whether you're heading off on a beach escape, a hiking adventure, or a family cruise, these strategies will help you return feeling refreshedânot regretful.
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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 yoursThis week on the podcast, Mikki speaks to Tina Haupert, functional diagnostic nutrition practitioner, health coach, and founder of Carrots 'N' Cake. What started as a personal blog chronicling her journey to balance healthy living with real life has grown into a platform and business that helps thousands of women optimise their healthâespecially those navigating the tricky terrain of hormones, metabolism, and midlife changes.
In this conversation, Tina opens up about her own health challenges, what led her to dig deeper into functional testing and root-cause approaches, and how she helps women shift from chronic dieting to sustainable strength, energy, and confidence. We talk about nutrition myths, blood sugar balance, mindset reframes, and the power of data-driven coaching that doesnât forget the human behind the numbers.
Tina Haupert is a Functional Diagnostic Nutrition Practitioner (FDN-P), Certified Nutrition Coach, and the founder of Carrots 'N' Cake, a popular online platform and coaching business dedicated to helping women feel strong, balanced, and energisedâespecially through the hormonal transitions of perimenopause and beyond.
With over a decade of experience in the wellness space, Tina blends functional testing, evidence-based nutrition, and mindset coaching to help women move from chronic dieting and burnout to sustainable health and vitality. Sheâs passionate about making health approachable and personalisedâmeeting women where they are, and helping them understand their bodies better through data and compassion.
Sheâs also a mum, CrossFitter, and lover of real foodâand believes that wellness should support your life, not control it.
Tina: https://programs.carrotsncake.com/about
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In this Mini Mikkipedia episode, Mikki dives into practical, evidence-based strategies to support your mood and energy during the darker months. Seasonal Affective Disorder (SAD) is more common than you thinkâand it's not just about feeling a little âmeh.â With shorter days and less sunlight disrupting our serotonin and melatonin balance, Mikki explains why we crave carbs, struggle with low mood, and experience poor sleep. She unpacks the nutritional tools that can make a real difference, from key supplements like creatine and vitamin D, to protein and gut health support. Whether you experience SAD or just feel off in winter, this episode is packed with doable, science-backed tips to help lift your mood and energy.
Topics Covered:
The brain chemistry behind SAD and winter carb cravingsHow creatine, omega-3s, and vitamin D support mental healthWhy protein and B vitamins matter for serotonin productionThe gut-brain connection and its role in moodCarb timing and antioxidant foods to improve winter wellbeingContact Mikki:
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This week on the podcast, Mikki speaks to Marco Altiniâdata scientist, athlete, and founder of HRV4Trainingâabout his personal and professional exploration into periodised nutrition. Known for his evidence-based insights into heart rate variability and training readiness, Marco has recently turned the lens inward, experimenting with how varying his fuelling strategies around training intensity and adaptation goals can impact performance and recovery.
In this conversation, we dive into what led Marco to shift from a rigid, data-driven approach to one that embraces flexibility, intuition, and physiological feedback. We talk about the science behind carb periodisation, the mindset shifts required to break free from âhigh carb by default,â and how this approach might offer not just better resultsâbut a more sustainable relationship with training. Whether youâre a high-performing athlete or a time-poor weekend warrior, Marco shares insights that might just change the way you think about fuelling.
Marco holds a PhD in applied machine learning, a M.Sc. in computer science engineering, and a M.Sc. n human movement sciences and high-performance coaching.
He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.
Marco blends cutting-edge data analytics with practical insights for athletes and coaches. His work has been published in peer-reviewed journals, and heâs a frequent voice in the endurance and sports science communities.
Through his own training and experimentation, Marco explores the integration of physiological dataâlike HRV, resting heart rate, and glucose monitoringâwith periodised nutrition and recovery strategies. His mission is to help others train smarter, recover better, and build a more sustainable, intuitive relationship with performance.
https://marcoaltini.substack.com/
https://www.hrv4training.com/
Previous Episode: https://podcast.mikkiwilliden.com/242
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In this episode of Mikkipedia, Mikki explores a commonly overlooked health markerâC-Reactive Protein (CRP). While traditional lab ranges often label values under 5 mg/L as "normal," Mikki explains why even mild elevations (around 3â4 mg/L) can signal underlying low-grade inflammation. She breaks down what CRP actually reflects, the various root causes (from gut issues and food sensitivities to overtraining and hormonal shifts), and what practical steps you can take to investigate and lower it. If your blood work seems âfineâ but youâre not feeling your best, this episode is for you.
Tune in to learn:
What CRP is and why ânormalâ might not be optimalCommon hidden triggers of low-grade inflammationHow to track and troubleshoot symptoms across lifestyle, diet, and hormonesThe role of food sensitivities, histamine, overtraining, and gut healthStrategic testing, supplements, and self-experimentation tipsContact Mikki:
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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 yoursThis week on the podcast, Mikki speaks to Dr. Dan Plews â exercise physiologist, endurance coach, and world champion Ironman athlete â about his latest chapter: stepping into the world of HYROX.
Dan has long been recognised for his scientific, data-driven approach to endurance training and his advocacy for low-carb, fat-adapted fuelling. But his pivot into hybrid fitness has been both a personal and professional experiment â one thatâs tested his identity as an athlete, reshaped his training, and sparked new questions around fuelling, function, and long-term health.
In this conversation, we unpack the mindset shift from long, steady-state Ironman prep to the explosive demands of HYROX. Dan shares what heâs carried over from his Ironman days, where heâs had to reinvent his approach, and how his fuelling strategy has evolved in a more glycolytically demanding sport. We also explore the launch of Endurox, his HYROX-specific training platform with Adam Storey, and his thoughts on where hybrid racing is headed. Whether youâre an endurance athlete curious about functional fitness or just intrigued by how world-class performers adapt and evolve â this oneâs for you.
Dr. Dan Plews is a sport scientist, endurance coach, and elite athlete with over two decades of experience in exercise physiology and applied coaching. He holds a PhD in Heart Rate Variability and is a world leader in endurance training methodologies. Dan has coached athletes to multiple Ironman and Olympic-level performances, and in 2018, he made headlines by winning the Ironman World Championships in Kona (age group) with a course-record time of 8:24 â the fastest ever by an amateur.
He is the founder of Endure IQ, a science-based endurance education platform, and co-creator of Endurox, which brings a structured, physiology-driven approach to HYROX training. Known for his evidence-based focus on low-carbohydrate fuelling and fat adaptation, Danâs current work spans high-performance coaching, applied research, and helping everyday athletes train smarter and age better.
https://www.endureiq.com/.
https://www.endurox.co/about
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In this Mini Mikkipedia episode, Mikki dives deep into a surprisingly common but often misunderstood issue: low stomach acid (hypochlorhydria). If youâve ever felt bloated, heavy, or fatigued after mealsâor experienced reflux that persists despite using antacidsâthis might be the missing link in your digestive health. Mikki explains how stomach acid is foundational not just for breaking down food, but also for absorbing nutrients, protecting against pathogens, and even supporting mental clarity. She unpacks the causes of low acid, key symptoms to watch for, and evidence-based ways to naturally support healthy stomach acid levels. This is a must-listen for anyone dealing with persistent gut issues, fatigue, or nutrient deficiencies.
Youâll Learn:
Why reflux might actually be caused by low stomach acidThe key role stomach acid plays in digestion, immunity, and nutrient absorptionHow to identify signs of hypochlorhydria (and what you can do about it)Natural strategies to boost stomach acidâwithout medsHow stress, aging, and diet influence acid productionContact Mikki:
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This week on the podcast, Mikki speaks to Dr. Stacy Sims â internationally renowned exercise physiologist, nutrition scientist, and passionate advocate for women in sport.
Stacy has been instrumental in changing the narrative around female physiology in the training world, coining the now widely quoted phrase: âWomen are not small men.â In this conversation, we go deeper into where that messaging holds firm â and where a more nuanced, individualised approach might be more appropriate. We discuss the tension between bold public messaging and personalised science, protein thresholds for muscle maintenance, and whether cycle tracking is really worth the hype.
Among other topics Stacy shares where her thinking has shifted the most in recent years, It's a refreshingly honest and evidence-informed conversation, with practical takeaways for women at every stage of life.
Dr. Stacy Sims, PhD, is a leading expert in sex differences in exercise physiology and nutrition, with a particular focus on optimising performance and health outcomes for women. With over 70 peer-reviewed publications, she has worked with elite athletes, military personnel, and recreational exercisers alike. Stacy earned her PhD in Environmental Exercise Physiology and Sports Nutrition from the University of Otago and held research positions at Stanford University and the University of Waikato.
She is the author of ROAR and Next Level, two groundbreaking books that translate complex science into practical advice for women navigating training, performance, and menopause. Through her research, public speaking, and courses, Stacy continues to challenge outdated practices in sports science by advocating for a more inclusive and evidence-based approach to female physiology.
https://www.drstacysims.com/
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Puffy face? Puffy body? Puffy mood? đ© In this episode, we get into why you feel swollenâespecially after a big workout, a salty meal, or adding creatine to your supplement stack.
Letâs clear the confusion between water retention, swelling, and inflammationâand why theyâre not the same thing. Iâll also answer:
Why your weight goes UP after a long hikeWhether creatine makes you âsmoothâ or âswoleâHow to feel less puffy, fasterWhy your cycle might be making it worseThis is one for anyone who's ever stared at the scale in confusion. Youâre not brokenâyour bodyâs doing its job. đȘ
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This week on the podcast, Mikki speaks to Dr Christine Houghton â a trailblazer in the field of Nutritional Biochemistry and Nutrigenomics. Christineâs work sits at the intersection of clinical nutrition, molecular biology, and lifestyle medicine, and sheâs perhaps best known for her groundbreaking research into sulforaphane â the broccoli-derived phytochemical with potent cellular protective effects. In this conversation, we dive into the concept of food as information, the role of nutrigenomics in personalised health care, and how phytochemicals like sulforaphane can upregulate our body's own defence systems. Christine brings decades of clinical, academic, and formulation experience to the table, and this is a must-listen for anyone wanting to understand the power of food beyond just calories and macros.
Dr Christine Houghton has enjoyed a fulfilling and varied career in Nutritional Medicine spanning more than 30 years. As a clinician, author, educator, and researcher, she is internationally recognised for her pioneering work in the clinical application of nutrigenomics â particularly the broccoli-derived phytochemical sulforaphane. Christine earned her PhD in Nutritional BiochemistryâNutrigenomics from the University of Queensland, where she is also an Adjunct Lecturer in the School of Human Movement and Nutrition Science. She is the founding director of Cell-Logic, where she formulates evidence-based, nutrigenomically active supplements grounded in her research.Dr Christine: https://cell-logic.com.au/our-executive-team/dr-christine-houghton/
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In this episode, Mikki breaks down exactly what happens when you overeat â whether itâs Easter, a birthday, or just a big weekend â and why it's not the catastrophe it often feels like. She explains how your body processes a binge (hint: itâs mostly water, not fat), why you donât need to panic, and how to reset both physically and mentally without falling into a shame spiral. Mikki shares practical steps to stabilise your blood sugar, mindset, and habits in the days after, helping you move forward with confidence and self-kindness. A must-listen if youâve ever worried that you âruined everythingâ after an indulgent day!
Highlights:
What actually happens physiologically when you overeat (it's not all fat gain!)How guilt, not food, creates the real damage after a bingePractical steps for bouncing back: protein meals, walking, hydration, mindset resetsWhy emotional neutrality with food choices is critical for long-term successHow small "blips" fit into the bigger picture of your health journeyContact Mikki:
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This week on the podcast, Mikki speaks to Dr. Matt Budoff â a world-renowned cardiologist and researcher who has spent decades at the forefront of cardiovascular imaging and prevention. Known for his pioneering work in coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA), Dr. Budoff has helped transform how we detect and assess heart disease risk.
In this conversation, we explore what first sparked his interest in cardiovascular imaging and how his views on lipids, plaque, and heart disease risk have evolved over time. We dig into his recent research on lifestyle interventionsâparticularly low-carbohydrate and ketogenic dietsâand how they affect LDL cholesterol, atherosclerosis, and overall coronary health.
We also discuss the implications of his KETO study, which found no direct correlation between elevated LDL-C and plaque burden in lean, metabolically healthy individuals following a ketogenic diet.
Dr. Matthew J. Budoff is a distinguished cardiologist and professor of medicine at the David Geffen School of Medicine at UCLA. He holds the Endowed Chair of Preventive Cardiology at Harbor-UCLA Medical Center and serves as the Program Director and Director of Cardiac CT in the Division of Cardiology
Renowned for his pioneering work in non-invasive cardiovascular imaging, Dr. Budoff has significantly advanced the use of coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA) to detect and monitor coronary artery disease. His research focuses on early detection methods for cardiac disease, aiming to identify high-risk patients and implement preventive strategies
Dr. Budoff has authored or co-authored over 50 books and book chapters and more than 2,000 articles and abstracts. His contributions have been recognised with numerous awards, including the Gold Medal Award from the Society of Cardiovascular Computed Tomography and designation as a Master of the Society
Matt Budoff https://profiles.ucla.edu/matthew.budoff
LMHR https://www.jacc.org/doi/10.1016/j.jacadv.2024.101109
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In this Mini Mikkipedia episode, Mikki dives deep into the nuances of optimising a vegetarian diet for fat loss â a topic thatâs often overlooked but hugely important for those wanting to maintain muscle mass, support metabolism, and get leaner without meat. She breaks down why plant-based diets can make fat loss more challenging and highlights the key âmetabolic nutrientsâ that are often lacking. From creatine and carnitine to taurine, zinc, and omega-3s, Mikki outlines what to focus on, how to supplement smartly, and how to preserve muscle mass while leaning out. If you're plant-based and struggling to shift body fat despite âdoing everything right,â this episode is a must-listen.
đŻ Topics Covered:
Why vegetarian diets often fall short for fat lossThe importance of muscle in metabolic healthKey nutrients missing from most plant-based dietsSupplement strategies for creatine, carnitine, taurine, and moreThe real story behind protein quality and plant-based sourcesContact Mikki:
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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 yoursThis week on the podcast Mikki speaks to Dr Cliff Harvey, fan favourite, to talk about the ketogenic diet, diet trends, energy expenditure and calories and just⊠a whole lot related to this. As always, not to be missed.
Cliff Harvey, PhD, is New Zealandâs 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, NZâs 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 â NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.
You can find Cliff over at https://cliffharvey.com/
Holistic Performance Institute: https://www.holisticperformance.institute/
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Think high ferritin just means you're iron-loaded? Not so fast. In this episode, I unpack what elevated ferritin really means, how to tell if it's iron overload or inflammation, and what steps to take next.
We cover:
What ferritin is (and isnât)The difference between iron overload and inflammationKey lab markers to look at beyond ferritinLifestyle, dietary, and supplement strategies to bring levels down safelyWhether you're dealing with fatigue, metabolic issues, or puzzling lab resultsâthis oneâs for you.
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This week on the podcast, Mikki speaks to Nina Teicholz, Ph.D.âscience journalist, bestselling author of The Big Fat Surprise, and Executive Director of The Nutrition Coalition.
In this conversation, Nina sheds light on one of the most under-acknowledged crises in public health: the fragile scientific foundation of the U.S. Dietary Guidelines. In essence, nutrition science continues to shape national policy despite being built on weak, inconsistent, and sometimes fundamentally flawed evidence.
They discuss a recent paper published in the American Journal of Clinical Nutrition, which found the systematic reviews used to support the guidelines to be of âcritically low qualityâ. Nina breaks down why this matters, how key types of research have been excluded, and why the process lacks transparency and rigour. They explore how industry influence, institutional bias, and intellectual legacy all contribute to a status quo that continues to recommend reductions in red meat and saturated fatâdespite the absence of robust evidence to support these claims.
Nina also explains how these guidelines, which legally shape everything from school lunches to military rations, may be doing more harm than good when it comes to public healthâparticularly in the face of rising rates of obesity, diabetes, and heart disease.
If youâve ever wondered why nutrition policy seems out of sync with both emerging science and common senseâor what it would take to fix itâthis is an episode not to miss.
Nina Teicholz Ph.D. is a science journalist and author of the New York Times bestseller, The Big Fat Surprise. Sheâs been a pioneer in challenging the conventional wisdom on saturated fats, vegetable (seed) oils, the health halo around the Mediterranean diet, and the reliability of the U.S. national dietary guidelines. Her work has been favorably reviewed by top medical journals, including the Lancet, and her own writing has been published in academic journals such as the BMJ, Nutrients and a journal of the National Academy of Sciences as well as media outlets such as the New York Times, Wall Street Journal, the Atlantic and Economist. Teicholz has also appeared on most major TV networks and many podcasts, from NPR to Joe Rogan. She is a graduate of Stanford and Oxford Universities, and in 2024, she received a Ph.D. in nutrition focused on evidence-based nutrition policy. For years, she ran a non-profit called the Nutrition Coalition aimed at updating the US dietary guidelines with the current science. Her work can now be found in a column on Substack called âUnsettled Science.â
Teicholz has no commercial ties and has never received support from any industry for her work.
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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 yoursThis week on tht podcast Mikki speaks to returning guest Dr Philip Prins on his latest study investigating the role of carbohydrate in endurance performance. They discuss the study, Mikkiâs own experience in her recent stage run event and also what this means for endurance athletes out there.
Dr. Philip Prins is an Associate Professor of Exercise Science. Dr. Prince earned a B.S. in Kinesiology as well as an M.S. in Exercise Science from Georgia Southern University, and a Ph.D. in Exercise Physiology from the University of Pittsburgh. His research focuses on, among other things, the practical impact of lifestyle on metabolism and how metabolism impacts health, disease and performance outcomes. Among his many areas of expertise are nutritional ketosis, metabolic responses to exercise, and sports nutrition.
Dr Prins can be found here: https://www.gcc.edu/Home/Academics/Faculty-Directory/Faculty-Detail/philip-prins
Dr Prins Researchgate: https://www.researchgate.net/profile/Philip-Prins
Study https://pubmed.ncbi.nlm.nih.gov/39786965/
Previous podcast https://podcast.mikkiwilliden.com/190
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