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This week on the podcast, Mikki speaks to omega-3 expert Greg Peoples to unpack the science behind these essential fats and their impact on health and performance. They discuss the differences between DHA, EPA, and pro-resolving mediators (SPMs), the best dietary sourcesâincluding the surprising mention of tunaâand what an optimal Omega-3 Index looks like. Greg also explains whether we can reach ideal levels through diet alone, or if supplementation is necessary.
They dive into omega-3s for athletes, covering their role in endurance performance, recovery, and even potential protection against atrial fibrillation in older endurance athletes. Greg breaks down their effects on muscle soreness, strength, and neuroprotection in contact sports, as well as the emerging link between omega-3s and sleep quality. Finally, they tackle supplement qualityâhow to choose a trustworthy brand in the wake of past industry scandals. A must-listen for anyone looking to optimise their omega-3 intake!
Associate Professor Gregory Peoples is a distinguished cardiorespiratory physiologist with over two decades of experience in researching and communicating the physiological roles of omega-3 fatty acids, particularly EPA and DHA, in optimising heart, muscle, and brain performance and recovery.
Based at the University of Wollongong, A/Prof Peoples has contributed significantly to understanding how dietary long-chain omega-3 polyunsaturated fatty acids, especially DHA, influence skeletal muscle physiology and function. He leads Ω3 Performance Physiology, a company dedicated to exploring the benefits of omega-3s in athletic performance and recovery.
Throughout his career, A/Prof Peoples has authored numerous high-impact papers on omega-3s,
and his research has been instrumental in translating bench-top science into practical applications for both the general population and specialised groups, including elite athletes and military personnel. His work continues to influence dietary recommendations and therapeutic interventions aimed at enhancing physiological function and overall health.
Greg: https://scholars.uow.edu.au/greg-peoples
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Episodes manquant?
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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 Paul Reynolds about the effects of vaping on health, particularly its impact on inflammation, cancer risk, and pregnancy outcomes. Dr Reynolds, whose background is in lung development and disease, has been investigating how e-cigarettes influence inflammatory pathways, glycation, and long-term health risks.
In this conversation, they discuss why breathing is more than just taking in oxygen and how air quality plays a critical role in overall health. Dr Reynolds explains glycationâhow it damages the bodyâand how inflammation, often seen as a necessary defence mechanism, can sometimes do more harm than good.
Mikki and Dr Reynolds delve into the chemicals found in e-cigarettes, comparing their inflammatory effects to traditional cigarettes. They explore whether vaping genuinely helps smokers quit or if it fosters new dependencies, as well as the risks of secondhand exposure and how vaping should be approached from a public health perspective.
Dr Reynolds shares findings from his research on vaping during pregnancy, including its effects on foetal and placental weight, and the potential implications for conditions like intrauterine growth restriction (IUGR) and preeclampsia. They also discuss how e-cigarette flavoursâsuch as Red Hot and Green Appleâcan influence cancer cell invasion and inflammation, raising questions about whether some flavouring compounds should be restricted.
With vaping still largely unregulated in many areas, Dr Reynolds offers insights into where research should focus next, what policymakers need to consider, and whether vaping should be treated with the same caution as smoking.
This is a must-listen for anyone interested in the science behind vaping and its potential long-term health consequences. Enjoy the conversation!
Dr Paul Reynolds is a professor in the Department of Cell Biology and Physiology at Brigham Young University, with a research focus on lung development, pulmonary disease, and the effects of environmental exposures such as tobacco and vaping aerosols on respiratory health. He holds a PhD in Developmental and Molecular Biology from the University of Cincinnati and has conducted extensive research on pulmonary injury, oxidative stress, and inflammatory pathways. His work examines how vaping impacts lung function, foetal development, and cancer progression, with recent studies exploring the role of e-cigarette flavours and nicotine in inflammation and disease risk. Dr Reynolds has received multiple awards for his research and teaching, including the Parker B. Francis Fellowship in Pulmonary Research, and is an active member of organisations such as the American Physiological Society and the American Thoracic Society.
Dr Paul https://cell.byu.edu/directory/paul-reynolds
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This week on the podcast, Mikki speaks to Kent Johnsâformer broadcaster turned health coachâabout a topic thatâs becoming increasingly relevant in todayâs high-pressure world: burnout. Having worked extensively with executives and professionals, Kent has seen firsthand the common patterns that lead high-achievers to the brink of exhaustion.
In this conversation, Kent shares his insights into distinguishing between âgood stressââthe kind that fuels performanceâand âbad stress,â which leads to breakdown. He explains how burnout isnât just a mental issue but has profound physiological consequences, and how recognising the early warning signs can be key to prevention.
They discuss the role of lifestyle factorsâlike nutrition, sleep, and movementâin building resilience, and the specific interventions Kent finds most effective for those struggling to balance their health with demanding careers. He also explores the mindset traps that executives often fall into, such as the pressure to be âalways on,â and how he coaches clients to shift their perspective.
This is a thought-provoking and highly practical conversation for anyone looking to take charge of their health in a high-performance world. Enjoy!
Kent is a certified Health and Mental Wellbeing Coach and Nutritional Counsellor. He established Kent Johns Health to assist businesses to help their employees better look after themselves and thrive in life. He is an experienced public speaker and former award-winning sports broadcaster, and the host of âTake It From Usâ, a radio programme and podcast that deals with mental wellbeing and addiction issues. He is also a regular health contributor on New Zealandâs largest radio station, Newstalk ZB, and is a proud ambassador for Menâs Health Week.
Kent lives with his partner Laura in Auckland, NZ, with their two young children. As well as a passion for sport, he plays tennis and walks to stay fit, loves to cook, and his local beach is his special place.
Kent https://kentjohnshealth.co.nz/about/
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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. Alex Bartle all about sleep. Dr. Bartle, a leading sleep specialist, shares insights into the key habits that make the biggest difference in sleep quality, the science behind sleep stages, and the common misconceptions that keep people from getting the rest they need. They also discuss the impact of modern lifestyles, caffeine, alcohol, and wearable sleep trackers, as well as strategies for managing shift work and jet lag. Plus, Dr. Bartle breaks down the connection between sleep, metabolic health, and mental well-beingâand shares his own go-to tips for better sleep. Whether you're struggling with insomnia or just looking to optimise your rest, this episode is packed with practical advice. Enjoy!
Dr. Alex Bartle is a distinguished sleep specialist and the founder of the Sleep Well Clinic in New Zealand. He began his medical career as a General Practitioner in Christchurch in 1978. Driven by a passion for sleep medicine, Dr. Bartle earned a Master's degree in Sleep Medicine from Sydney University and established the Sleep Well Clinic in March 2000. Under his leadership, the clinic has expanded nationwide, offering comprehensive assessment and treatment services for various sleep disorders, including snoring, sleep apnoea, and insomnia. Dr. Bartle is a member of the Australasian Sleep Association and has been an invited speaker at international conferences, sharing his expertise on sleep health and its impact on overall well-being.
In addition to his clinical work, Dr. Bartle frequently shares his expertise through various media platforms. He has appeared on radio programmes such as "The Health Hub," discussing topics like improving sleep habits and addressing sleep disruptions during seasonal changes.
Dr Alex Bartle Linked In https://nz.linkedin.com/in/dr-alex-bartle-10346925
Sleep Well clinic https://www.cpap.co.nz/
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This week on the podcast, Mikki speaks to Dr. James Dorling, a researcher whose work challenges many of the traditional assumptions around energy expenditure, weight loss, and personalised nutrition.
Dr. Dorlingâs research spans multiple large-scale studies, including the E-MECHANIC trial, which revealed that traditional metabolic equations often overestimate energy burnâparticularly in certain populations. His work also highlights differences in how men and women, and people of different ethnicities, respond to exercise in terms of energy expenditure, raising important questions about the accuracy of fitness trackers and calorie calculations.
In this conversation, Mikki and James explore why some people seem to hit a weight-loss plateau despite regular exercise, how compensatory mechanisms might be working against fat loss goals, and what practical strategies can help break through these barriers. They also dive into findings from the CALERIEâą study, where unexpected predictors of weight lossâlike sexual satisfactionâemerged, and discuss the potential for machine learning to improve personalised weight-loss strategies.
Beyond metabolism, they tackle the hype around DNA-based nutrition plans and the reality of individual variability in weight loss outcomes.
Dr. James Dorling is a lecturer in Human Nutrition at the University of Glasgow, with a research focus on the impact of nutrition and physical activity interventions on obesity, metabolic health, and aging biomarkers. His work explores appetite regulation, eating behaviours, and how these factors change in response to lifestyle interventions.
Dr. Dorling completed his undergraduate degree in Sport and Exercise Science at the University of Bath before earning his PhD from Loughborough University, where he investigated the effects of acute exercise and obesity-related genetic factors on appetite and appetite-related hormones. He then continued his research as a postdoctoral fellow at the Pennington Biomedical Research Center, studying the influence of calorie restriction and exercise on weight regulation, aging, and metabolic adaptations.
Dr. Dorling's work has been featured in leading scientific publications and podcasts, where he discusses the intersection of metabolism, exercise, and behaviour change. His research challenges conventional wisdom around weight loss and aims to refine personalised strategies for improving health outcomes.
For more on his work, visit his profile at the University of Glasgow: https://www.gla.ac.uk/schools/medicine/staff/jamesdorling/
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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 returning guest Dr Tony Botaugy, for a robust discussion around fuelling for different athletes and different contexts. They also discuss low energy availability and the prevalence of relative energy deficiency in sport. Mikki and Tony donât always agree, but they do agree that context is everything when making recommendations.
Tony is a strength coach and an exercise physiologist based in Sydney, Australia. His undergraduate degree was in Human Movement (ACU) and he holds a PhD in Exercise and Sports Science from Charles Darwin University in far north Australia.
In his coaching career that has spanned closed to 30 years, he has written over 70,000 training programs, across a wide range of populations, including the general public, athletes, Olympians (2004, 2008, 2012, 2016), special populations and those needing rehabilitation from injuries.
Tony has been involved in education since 1999, having held various educational positions at several universities in exercise science, physiotherapy, and personal training. His own educational programs for personal trainers, allied health professionals and the general public have been running for since 2002, which have now moved to an online platform since Covid.
Previously Tony has been an Adjunct Associate Lecturer at the University of the Sunshine Coast, a lecturer at the Australian Fitness Network, AIF, the Australian Catholic University (Schools of Exercise Science and Physiotherapy), NetFit New Zealand and New Zealand Weightlifting.
Tony has also been an editorial board member for The University of the Sunshine Coast's Fitness Research department and an editor for the Journal of Fitness Research, a member of the Australian Institute of Fitness Personal Training Advisory Panel and has sat on the expert advisory panel for Fitness Australia. Over the past three decades Tony has written hundreds of health and fitness related articles and was the recipient of the 2004 Australian Fitness Industryâs Author of the Year Award.
Find Tony here: https://www.tonyboutagy.com/pages/about-tony
IG: https://www.instagram.com/tonyboutagy/?hl=en
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Today on the podcast, Mikki speaks to Dr. Dom DâAgostino, a leading researcher in metabolic health, ketogenic diets, and performance optimization. Dom has been at the forefront of exploring how nutritionâparticularly low-carb and ketogenic strategiesâimpacts brain health, endurance performance, cancer metabolism, and longevity.
In this episode, he and Mikki dive into two major topics that have been gaining traction in the health and nutrition space: allulose as a metabolic sweetener and the latest research on the ketogenic dietâs effects on lipids, gut health, and glucose metabolism.
They begin by unpacking allulose, a rare sugar thatâs rapidly growing in popularity within the low-carb and metabolic health community. Dom has conducted extensive n=1 experiments on this sweetener and has shared his insights widely on social media. He explains how allulose differs from traditional sweeteners, its impact on blood sugar, insulin, and GLP-1, and whether it could be a game-changer for metabolic health. They also discuss how the FDAâs labeling decision influences consumer perception and what role allulose might play in future dietary strategies.
The conversation then shifts to the ketogenic diet, exploring a recent study that examined its effects on metabolic health, gut microbiome, and cardiovascular markers. Some of the findingsâsuch as increased ApoB and transient inflammationâhave sparked debate, and Dom provides his perspective on what these results actually mean. He and Mikki also discuss the implications of gut microbiome shifts, the potential concerns around glucose tolerance, and how to fine-tune a ketogenic approach for long-term health.
For anyone interested in the cutting edge of metabolic scienceâwhether itâs the role of emerging sweeteners or the nuances of ketogenic dietsâthis episode is packed with valuable insights.
Dr. Dominic DâAgostino is a leading researcher in the fields of metabolic health, ketogenic nutrition, and performance science. As an Associate Professor at the University of South Florida in the Department of Molecular Pharmacology and Physiology, his work focuses on the neuroprotective and therapeutic applications of ketogenic diets, exogenous ketones, and metabolic therapies for conditions such as epilepsy, cancer, and neurodegenerative diseases.
Dr. DâAgostinoâs research spans human performance, space medicine, and metabolic resilience, with collaborations extending to NASA, the Department of Defense, and leading medical institutions. His work has explored how ketogenic and fasting-based strategies can enhance physical and cognitive function under extreme conditions, from deep-sea diving to spaceflight.
In addition to his academic and research work, he is widely recognized for his expertise in low-carb and ketogenic science, frequently sharing insights on his podcast appearances, social media, and public talks. He has conducted extensive n=1 experiments on metabolic biomarkers, dietary interventions, and the effects of ketones and alternative sweeteners like allulose, helping to bridge the gap between scientific research and real-world application.
Dr. DâAgostino is also on the editorial board of multiple scientific journals, has published extensively in peer-reviewed literature, and is a sought-after speaker in the areas of metabolic health, longevity, and human optimization. His work continues to push the boundaries of whatâs possible in nutrition science and metabolic therapies
Metabolic link https://podcasts.apple.com/au/podcast/the-metabolic-link/id1666125722
Metabolic Health Summit https://metabolichealthsummit.com/
Domâs website https://www.drdominicdagostino.com/
Ketogenic diet and gut health https://www.sciencedirect.com/science/article/pii/S2666379124003811?via%3Dihub
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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 yoursToday on the podcast, Mikki speaks to Kristi Storoschuk, a passionate researcher, science communicator, and PhD candidate at Queenâs University. Kristiâs research focuses on exercise physiology, metabolic health, and the fascinating world of nutrient-exercise timing.
In this episode, we dive into topics like mitochondrial biogenesis, behind fasted versus fed training, and Kristiâs broader research interests in improving metabolic health and blood sugar regulation. Kristi also shares her insights on the practical applications of her work, touching on how science can inform our day-to-day choices in nutrition and exercise.
Whether you're an athlete, a coach, or simply interested in optimising your health, this conversation is packed with actionable advice and thought-provoking science.
Kristi Storoschuk is a researcher, science communicator, and PhD candidate in the Muscle Physiology Lab at Queenâs University in Kingston, Ontario. Her academic work focuses on exercise physiology, metabolic health, and nutrient-exercise timing, with a particular interest in how these factors influence mitochondrial biogenesis and blood sugar regulation.
Kristiâs passion for health and nutrition stems from her early experiences working in her familyâs health food store. This foundation inspired her journey into research, where she bridges cutting-edge science with practical strategies to improve metabolic health and promote healthy aging.
In addition to her academic pursuits, Kristi has over three years of experience writing on topics such as ketogenic diets, fasting, and metabolic therapies. She has contributed to platforms like Paleo Magazine, CrossFit, and the Zero Longevity app, and serves on the Scientific Advisory Board at Keto Kind. She is also a sought-after speaker and science communicator, known for her ability to make complex topics accessible and engaging.
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https://gretchenrubin.com/quiz/the-four-tendencies-quiz/
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This week on the podcast, Mikki speaks with Dr. Paul Laursen, renowned sports scientist, endurance coach, and co-founder of Athletica AI. Dr. Laursen has been at the forefront of endurance research, particularly in exploring the evolving role of carbohydrates in fueling elite and age-group athletes. Together, they dive into the science and practical application of high-carbohydrate intake during endurance events, including the evidence behind consuming up to 120 grams per hour, how this practice became a gold standard for elites, and the factors that influence an athlete's ability to efficiently utilize such large amounts.
Dr. Laursen sheds light on the physiological impacts of extreme carbohydrate fueling, addressing its potential benefits, limits, and risks, including GI distress, inflammation, and even its connection to overtraining or heart health in some cases. He shares insights into why age-group athletes often struggle when emulating elite practices and offers practical strategies for aligning carbohydrate intake with individual needs and training loads.
Mikki and Dr. Laursen also discuss the misconceptions around low-carb approaches in endurance sports, hybrid fueling strategies that combine low- and high-carb periods, and the importance of balancing performance with long-term health. With his years of coaching and research, Dr. Laursen shares invaluable advice for endurance athletes looking to optimize their fueling strategies, whether they're chasing personal bests or aiming for sustainable performance. This is a must-listen for anyone curious about the future of endurance nutrition and how to fuel smarter.
Dr. Paul Laursen is a world-renowned sports scientist, endurance coach, and co-founder of Athletica AI, an innovative platform leveraging artificial intelligence to optimize endurance training. With a PhD in Exercise Physiology and years of research experience, Dr. Laursen has published extensively on topics including high-intensity interval training (HIIT), endurance performance, and sports nutrition. His work bridges the gap between cutting-edge science and practical application for athletes at all levels.
Dr. Laursen has worked with elite athletes across disciplines, helping them achieve peak performance through personalized training and nutrition strategies. Heâs also a passionate educator, co-authoring the influential book The Science and Application of High-Intensity Interval Training and contributing to the evolution of endurance sports practices. Known for his holistic approach, Dr. Laursen focuses on the interplay between fueling, recovery, and overall athlete health, making him a leading voice in the field of endurance sports.
When heâs not advancing endurance science, Dr. Laursen is often found testing his own limits in the field as an endurance athlete, embodying the principles he teaches. His unique blend of scientific expertise and real-world experience continues to shape the way athletes train, fuel, and perform
https://podcast.mikkiwilliden.com/46
https://podcast.mikkiwilliden.com/3
https://podcasts.apple.com/ca/podcast/how-to-fuel-for-health/id1490521721?i=1000675196238
https://www.paullaursen.com/
https://athletica.ai/
https://www.mikkiwilliden.com/unlocking-metabolic-mastery-2025
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https://pmc.ncbi.nlm.nih.gov/articles/PMC11703406/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/
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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 with Dr. Tera Fazzino, a translational research scientist whose work delves into the complex interplay between addiction, obesity, and eating disorders. With a PhD in Experimental Psychology and an MA in Clinical Practices in Psychology, Dr. Fazzino brings a unique lens to understanding eating behaviors and the neurobiology behind food consumption.
Together, Mikki and Dr. Fazzino explore the fascinating origins of her research career, including the pivotal moments that shaped her understanding of eating behaviour and weight management. They dive deep into the neurobiological factors that drive overeating and food addiction-like behaviours, unpacking how our brains influence the choices we make in a world of highly palatable foods.
Dr. Fazzino shares insights into the parallels between food addiction and other addictive behaviours, challenges common misconceptions about food intake, and discusses surprising findings from her studies on binge eating behaviours. They also examine the delicate balance between biological and psychological factors in weight management and consider what more we need to know about our modern food environment to help people make better food choices.
Finally, Dr. Fazzino offers practical, research-backed advice on how to optimise eating habits and break cycles of overeatingâstarting with actionable steps that anyone can take. This conversation is packed with invaluable insights into how we think about food, behaviour, and the systems that shape our choices.
Tera Fazzino is a translational research scientist whose work is dedicated to understanding the mechanisms that contribute to health risks through a combination of clinical and experimental methods. With a PhD in Experimental Psychology and an MA in Clinical Practices in Psychology, she brings a unique perspective to studying health risk behaviours and developing innovative research questions.
Her work focuses on the intersection of addiction, obesity, and eating disorders, exploring shared reinforcement processes that drive these behaviours. A key aspect of their research involves leveraging mobile technology to assess and intervene on health risk behaviours in real-time, within participantsâ natural environments.
Dr Tera Fazzino: https://fazzinolab.ku.edu/people/tera-fazzino
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