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Mikkipedia

Mikki Williden

Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life. I hope you enjoy the show!

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  • 20 episodes
  • a few times a week
  • Avg 44 min
  • English

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  • #498
    Tuesday · 57 min

    Why Fat Loss Gets Harder in Menopause with Dr. Bill Campbell

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz In this episode of Mikkipedia, Mikki speaks with returning guest Dr Bill Campbell, professor of exercise science and leading body composition researcher, about the emerging question of weight loss resistance during perimenopause and menopause. Bill shares how his wife’s own experience prompted him to investigate why previously effective calorie deficits may produce very different results during the menopause transition. They discuss the limits of existing fat-loss research, why tracking accuracy still matters, and Bill’s current study comparing weight-loss responses in premenopausal versus peri- and early postmenopausal women. Bill also unpacks his fascinating case series using an extremely aggressive four-day, high-protein fat-loss protocol, where resistance-trained women lost fat while largely maintaining lean mass—and maintained that fat loss a month later. Highlights What Bill means by “weight loss resistance”—and why it doesn’t mean calories no longer matter Why menopause-specific fat-loss research is still surprisingly limited Bill’s wife’s experience with perimenopause, HRT and changing body composition The four-day rapid fat-loss protocol: very low calories, high protein and six hours of walking daily Why short, aggressive dieting may differ dramatically from prolonged crash dieting Dr. Bill Campbell is a 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 200 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. 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. https://www.billcampbellphd.com/ On IG: https://www.instagram.com/billcampbellphd/?hl=en https://podcast.mikkiwilliden.com/66 Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #497
    August 30 · 25 min

    Mini Mikkipedia - Why More Fibre Isn’t Fixing Your Constipation Still Constipated? Here’s What You Might Be Missing

    Constipation is often met with the same advice: eat more fibre, drink more water and move more. But what if you’re already doing all of that and still struggling? In this Mini Mikkipedia episode, Mikki explores why constipation isn’t one single problem — and why piling on more fibre can sometimes make things worse. She breaks down the differences between slow-transit constipation, IBS-related symptoms and pelvic floor dysfunction, including dyssynergic defecation. Mikki also looks at why the type of fibre matters, the evidence for psyllium, kiwifruit, prunes and magnesium oxide, and when supplements or medications may actually be contributing to the problem. Plus, she explains the signs that suggest it may be time to look beyond nutrition and seek medical or pelvic health support. In this episode: Why more fibre can sometimes worsen bloating and constipation Psyllium versus inulin, chicory root and insoluble fibres The overlooked role of pelvic floor dysfunction and outlet obstruction Evidence for two kiwifruit daily, prunes and magnesium oxide Other contributors including medications, supplements, thyroid function, under-eating, stress and poor sleep Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #496
    August 25 · 1 hr 6 min

    Carbs, Fat Oxidation and Finding Your Fueling Sweet Spot with Prof. Paul Laursen

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast, Mikki speaks with Paul Laursen about the science of training, nutrition, and what it really means to take a personalised approach to athletic performance. Paul and Mikki explore metabolic flexibility, fat oxidation, carbohydrate availability, and how the way an athlete fuels can influence both training adaptations and performance. They discuss why there is rarely one nutritional strategy that works for everyone, and why individual experimentation, alongside good physiological principles, remains so important. The conversation also covers pre-training nutrition and insulin responses, carbohydrate loading, low-carbohydrate versus high-carbohydrate approaches, and how training load should influence fuelling decisions. Paul shares his perspective on the growing use of continuous glucose monitors and other personal data, including where these tools can provide useful insight and where the numbers may be easy to overinterpret. They also touch on nutrition for youth athletes, the physiological changes that occur through puberty, and why fuelling strategies need to evolve with both the athlete and the demands of their sport. It’s a wide-ranging discussion that brings together physiology, practical nutrition, and the importance of looking beyond blanket recommendations to understand what works best for the individual. Dr. Paul Laursen is a world-renowned sports scientist, endurance coach, and co-founder of Athletica AI, an innovative platform leveraging artificial intelligence to optimize endurance training. With a PhD in Exercise Physiology and years of research experience, Dr. Laursen has published extensively on topics including high-intensity interval training (HIIT), endurance performance, and sports nutrition. His work bridges the gap between cutting-edge science and practical application for athletes at all levels. Dr. Laursen has worked with elite athletes across disciplines, helping them achieve peak performance through personalized training and nutrition strategies. He’s also a passionate educator, co-authoring the influential book The Science and Application of High-Intensity Interval Training and contributing to the evolution of endurance sports practices. Known for his holistic approach, Dr. Laursen focuses on the interplay between fueling, recovery, and overall athlete health, making him a leading voice in the field of endurance sports. When he’s not advancing endurance science, Dr. Laursen is often found testing his own limits in the field as an endurance athlete, embodying the principles he teaches. His unique blend of scientific expertise and real-world experience continues to shape the way athletes train, fuel, and perform https://podcast.mikkiwilliden.com/46 https://podcast.mikkiwilliden.com/3 https://podcast.mikkiwilliden.com/330 https://www.paullaursen.com/ https://athletica.ai/ https://hiitscience.com/ https://athletica.ai/podcast 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #495
    August 23 · 11 min

    Mini Mikkipedia - Where Did the Crunch Go? Fat Loss-Friendly Fixes

    When you’re focused on fat loss, sometimes it isn’t more food you’re craving — it’s texture. In this Mini Mikkipedia episode, Mikki tackles one of the most common complaints she hears: where did all the crunch go? She shares 27 low-calorie ways to add crunch, freshness and satisfaction back into meals without relying on calorie-dense extras that can quickly eat into your budget. From cabbage, radish and sugar snap peas to crispy air-fried vegetables, pickles, sauerkraut, nori and edamame, there are plenty of options beyond crackers and nuts. Mikki also explains how preparation methods, different vegetable cuts and clever use of seasonings can completely change the eating experience — proving that a fat-loss meal doesn’t have to be soft, sad or boring. In this episode 27 low-calorie foods that bring crunch and texture to meals Why nuts, seeds and crispy chickpeas can be harder to budget during fat loss Simple air-fryer, roasting and quick-pickling ideas How different cuts and textures make salads and bowls more satisfying Using seasonings to make the same basic ingredients taste completely different Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #494
    August 18 · 55 min

    Iron, Infants and the First 1,000 Days - with Gina Ulrich

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz This week on the podcast Mikki speaks to Gina Urlich, clinical nutritionist and founder of Odi Nutrition. Mikki and Gina dive into why iron deficiency is such an important issue in babies and young children, and why iron needs increase so dramatically from around six months of age. They unpack the difference between low iron stores, iron deficiency and iron deficiency anaemia, why iron matters so much for brain development, behaviour, immunity and growth, and some of the signs that might warrant further investigation. They also get very practical about feeding. Gina explains haem versus non-haem iron, the best iron-rich foods for babies and toddlers, how to improve absorption, and why meeting iron requirements can be surprisingly difficult when you are dealing with small appetites and picky eaters. They also discuss the baby and toddler food environment, what parents should know about common packaging claims, and the gap Gina saw in the market that ultimately led her to create Odi Nutrition. This is a really practical episode for parents, grandparents and practitioners who want to better understand how to support iron status during these critical early years. Gina Urlich is a clinical nutritionist, former nurse, mother of four and the founder of Odi Nutrition. She holds a Bachelor of Health Science in Nutritional Medicine and has spent much of her career working in women’s health and infant nutrition. Her interest in early childhood nutrition grew through both her clinical work and her own experience as a mum. After creating resources to help parents navigate introducing solids, Gina saw just how much confusion there was around feeding babies well, particularly when it came to balancing good nutrition with the realities of busy family life. That ultimately led her to create Odi Nutrition, a New Zealand baby and children’s food company focused on convenient, nutrient-dense wholefood options for growing children. https://odinutrition.com/ https://www.instagram.com/gina.urlich/?hl=en Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #493
    August 16 · 20 min

    Mini Mikkipedia - Is Tracking Your Food Really Obsessive?

    Food tracking, weighing portions and stepping on the scales are increasingly framed as obsessive behaviours—but are the tools themselves really the problem? In this Mini Mikkipedia episode, Mikki explores what the research actually says about self-monitoring for weight loss and maintenance. She looks at evidence showing that regular weighing and food tracking can improve awareness, support behaviour change and help people catch weight regain early, while also acknowledging that tracking can become problematic for some people. The crucial distinction appears to be how and why the tool is being used. Mikki discusses autonomous versus guilt-driven motivation, the importance of self-talk, and when numbers can shift from useful information to a measure of self-worth. The takeaway: tracking can be incredibly useful—but it should serve you, not control you. In this episode: Why self-monitoring is consistently associated with successful weight management What research says about daily weighing, food logging and disordered eating When tracking shifts from useful feedback to unhealthy fixation Why motivation and self-talk can completely change the tracking experience How to use tracking temporarily, strategically and without needing to log forever Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #492
    August 11 · 1 hr 35 min

    Rapid Fat Loss: When Faster Can Be Smarter - with Brandon DaCruz

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on Mikkipedia Mikki is joined by Brandon DaCruz, host of the Chasing Clarity podcast, for the first episode in a new collaborative series bringing together their perspectives on nutrition, fat loss and body composition. They kick things off with a deep dive into rapid fat loss and protein-sparing modified fasting, starting with what a PSMF actually is and how each of them defines rapid fat loss in practice. Mikki and Brandon explore the potential benefits of taking a more aggressive approach to fat loss, alongside the physiological, psychological and behavioural drawbacks that need to be considered. They also get into how these strategies look with real clients. Brandon shares how he uses rapid fat-loss days, deficit deloads and high-carbohydrate refeeds, while Mikki explains how PSMF days and structured diet breaks are incorporated into Mondays Matter. Finally, they discuss who rapid fat-loss strategies are not appropriate for, including circumstances where hormonal health, energy availability, training demands or physique goals mean a more conservative approach is warranted. It’s a practical and nuanced discussion about when rapid fat loss can be a useful tool, when it can become counterproductive, and why context matters far more than simply labelling an approach as good or bad. Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_ Chasing Clarity https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience. Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half. Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author. Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes. Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals. https://podcast.mikkiwilliden.com/270 https://podcast.mikkiwilliden.com/226 https://podcast.mikkiwilliden.com/300 https://podcast.mikkiwilliden.com/368 https://podcast.mikkiwilliden.com/416 https://podcast.mikkiwilliden.com/422 https://podcast.mikkiwilliden.com/458 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #491
    August 9 · 22 min

    Mini Mikkipedia - Why Men and Women Store Fat Differently

    wo people can have the same body weight and BMI yet face very different metabolic risks. In this episode, Mikki explores the biological reasons men and women store fat differently and why location matters more than the number on the scale. She explains how oestrogen directs fat towards the hips and thighs before menopause, why declining oestrogen can shift fat towards the abdomen, and how immune signalling, liver function and cholesterol patterns differ between the sexes. Mikki also examines women’s surprising advantage in insulin sensitivity, the role of skeletal muscle in glucose control, and why waist circumference may predict cardiovascular risk better than BMI. This episode offers a nuanced look at fat distribution, menopause and metabolic health, while reinforcing the powerful role of nutrition, exercise and lifestyle. Topics covered: Why equal body weight does not mean equal metabolic risk How oestrogen influences fat storage and fat release Why visceral fat often increases through menopause Sex differences in inflammation, liver health and cholesterol The roles of muscle mass and insulin sensitivity Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #490
    August 4 · 1 hr 11 min

    Medical Astrology: An Ancestral Lens on Health with Kira Sutherland

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz In this episode, Kira joins Mikki to explore medical astrology through the broader lens of ancestral medicine. They discuss how astrology once sat alongside herbal medicine, food, seasonal living and close observation of the natural world as part of a practitioner’s medical map. This is not a conversation about newspaper horoscopes or using a birth chart to diagnose disease. Instead, Kira explains how medical astrology may be used as a constitutional and reflective framework for considering temperament, health patterns, resilience, vulnerability and timing. They explore the roles of the four elements, the relationship between planetary cycles and the body, and whether astrology can sometimes provide language for experiences that are not easily captured by standard testing. Drawing on Kira’s background in naturopathy and nutrition, they also examine how ancestral knowledge might complement modern healthcare without romanticising the past or abandoning scientific scrutiny. Ultimately, the conversation asks whether health is only about identifying what is wrong with the body, or whether it can also involve understanding the patterns the body may be expressing. Kira is an Australian Naturopath, Nutritionist, Herbalist and Medical Astrologer. Known for her vibrant, straight-forward teaching style, Kira has lectured in Medical Astrology within Australia, North America and Europe. In private practice for over 25 years, Kira combines her knowledge in Natural Medicine with her passion for Medical Astrology into a wonderful mix of mind/body medicine. Kira's Medical Astrology training and mentoring programs attract hundreds of students every year from around the world, with rave reviews about her teaching style and breadth of knowledge and application. 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 https://www.astrologyofhealth.com/about https://podcast.mikkiwilliden.com/154 Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #489
    August 2 · 22 min

    Mini Mikkipedia - Food Noise, Hunger and Cravings: Know the Difference

    Food noise, hunger and cravings are often treated as interchangeable, but they arise from different biological and psychological systems. In this episode, Mikki explains how physiological hunger develops gradually in response to the body’s energy needs, while cravings are shorter, cue-driven urges for specific foods. Food noise is different again: a persistent background hum of food-related thoughts linked to reward circuitry, rumination and heightened responsiveness to food cues. Mikki explores why GLP-1 medications can dramatically quiet food noise, how stress, poor sleep and highly palatable foods can amplify it, and why intuitive eating may improve calmness around food without necessarily producing fat loss. She also outlines practical strategies, including improving protein and fibre intake, reducing easy access to trigger foods, addressing stress and sleep, and recognising when medical support may be appropriate. Topics covered The biological differences between hunger, cravings and food noise Why food noise feels intrusive and repetitive How GLP-1 medications affect food reward pathways The role of stress, sleep and ultra-processed foods Practical strategies for reducing appetite-related noise Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #488
    July 28 · 1 hr 6 min

    Mobility, Strength and Staying Capable as You Age with Darren Ellis

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast Mikki chats to Darren Ellis about movement, mobility and function as we age. As always, a grounding conversation that speaks to Darren’s passion in the fitness world and helping us live our best most awesome lives. 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/ 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #487
    July 26 · 24 min

    Mini Mikkipedia - Why Perfectionism Sabotages Your Fat Loss Progress

    Perfectionism can look like discipline, but when it comes to fat loss, it often creates the exact opposite result. In this episode, Mikki explores why capable, high-achieving people can be disciplined in every area of life yet struggle to stay consistent with food and exercise. She explains the difference between rigid and flexible dietary restraint, why one unplanned meal can trigger an all-or-nothing spiral, and how self-criticism makes it harder to recover from normal setbacks. Drawing on research into self-efficacy, dichotomous thinking and self-compassion, Mikki shares practical ways to build systems that reduce reliance on willpower. The goal is not to follow a plan perfectly. It is to interpret setbacks more constructively, make the next useful decision and keep showing up often enough for consistency to become routine. Topics covered Why discipline is context-specific rather than a fixed personality trait How rigid restraint can increase food preoccupation and loss-of-control eating Why the story you tell yourself after a lapse matters more than the lapse How self-compassion supports control, confidence and continued effort Practical systems for replacing willpower with structure Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #486
    July 21 · 51 min

    HRT, Tirzepatide and Weight Loss After Menopause with Professor Daniela Hurtado and Dr Regina Castaneda

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz This week on the podcast Mikki speaks to two researchers, Professor Daniela Hurtado and Dr Regina Castaneda about the interaction between HRT and tirzepatide use. In a conversation led by Regina, they talk about differences that occur as women head through menopause, the role of HRT at mitigating some of these changes and the findings from their paper looking at how hormone therapy might enhance the therapeutic effects of tirzepatide in a postmenopausal population - discussing sex related differences. Maria Daniela Hurtado Andrade, M.D., Ph.D., is from Ecuador where she completed her medical degree at the Pontifical Catholic University. Her curiosity about the causes of obesity led her to pursue doctorate-level training in Physiology and Pharmacology at the University of Florida. Her research focused on the brain's regulation of food intake. After her doctoral training, she completed Internal Medicine training at the University of Pittsburgh Medical Center in Pittsburgh, PA, and Endocrinology Fellowship specialty training at Mayo Clinic in Rochester, MN. She joined Mayo Clinic Staff in 2019. Dr. Hurtado Andrade is interested in understanding obesity's pathophysiology to develop more effective therapeutic interventions. She is part of the Mayo Clinic Precision Medicine for Obesity program. This program aims at developing an individualized approach to the management of obesity and its complications with the goal of improving outcomes. To facilitate the generation of this new knowledge, she has focused her clinical and research efforts on specific populations: perimenopausal women and breast cancer survivors. Dr. Hurtado's contributions and expertise to the field of obesity have been recognized nationally and internationally. Regina Castaneda, MD, serves as a postdoctoral research fellow at Mayo Clinic in Florida. She is also an MSc candidate at Mayo Clinic College of Medicine and Science. Her work centres on women's health topics including obesity, diabetes, and menopause-related metabolic changes. Dr Castaneda has contributed to research examining the effects of tirzepatide on weight loss in postmenopausal women and the potential influence of hormone therapy. She is affiliated with the Division of Endocrinology, Diabetes and Metabolism at Mayo Clinic https://www.mayoclinic.org/biographies/hurtado-andrade-maria-daniela-m-d-ph-d/bio-20539671 https://www.linkedin.com/in/regina-castaneda-md-8b2371358/ Paper: https://www.thelancet.com/journals/lanogw/article/PIIS3050-5038(25)00145-1/abstract Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #485
    July 19 · 22 min

    Mini Mikkipedia - When GLP-1 Weight Loss Dims Motivation

    This episode explores emerging evidence that high-dose tirzepatide may reduce more than appetite and food noise in some people. Mikki breaks down a new case series involving three women who experienced anhedonia, a loss of motivation or interest in previously rewarding activities, despite achieving substantial weight loss. She explains the difference between “wanting” and “liking,” how GLP-1 medications may influence dopamine reward pathways, and why symptoms can feel different from depression or early medication side effects. The cases suggest that dose reduction may restore motivation without necessarily compromising weight-loss maintenance. While three cases cannot establish causation or prevalence, the findings highlight the importance of monitoring exercise, hobbies, social engagement, and overall enjoyment alongside weight, appetite, and gastrointestinal symptoms. Topics Covered What anhedonia is and how it differs from depression Three cases involving high-dose tirzepatide The potential role of dopamine and reward pathways Why dose reduction improved symptoms in these cases Practical considerations for patients and prescribers Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #484
    July 14 · 1 hr 3 min

    Fueled or Fooled? Rethinking Ultra-High Carbohydrate Fuelling with Dr Dan Plews

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast Mikki speaks to Dan Plews about his new paper ‘fuelled or fooled’ Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes - and they discuss the latest research on carbohydrate fuelling (from the very low to the very high) and the evidence base to support ultra high carb fuelling. Dr Dan Plews is an applied sports scientist, exercise physiologist, researcher, coach and accomplished endurance athlete with more than 17 years of experience working at the highest levels of international sport. Dan is the founder of Endure IQ, an endurance education and coaching platform designed to help athletes and coaches apply sports science in the real world. He is also the co-founder of Endurox alongside Dr Adam Storey, providing evidence-based HYROX coaching and programming that combines endurance development, strength training and race-specific preparation. In addition, Dan is Science Lead at Pillar Performance Supplements, where he helps translate emerging research into practical supplementation strategies for athletes. Dan’s work brings together scientific rigour, elite-level coaching experience and first-hand understanding of what it takes to perform. His approach is centred on giving athletes the “why” behind the “what” and helping them apply science-driven strategies to train smarter and perform at their best. Paper Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes https://link.springer.com/article/10.1007/s40279-026-02462-z https://www.endureiq.com/. https://www.endurox.co/about Previous appearances https://podcast.mikkiwilliden.com/360 https://podcast.mikkiwilliden.com/198 https://podcast.mikkiwilliden.com/107 https://podcast.mikkiwilliden.com/47 https://podcast.mikkiwilliden.com/31 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #483
    July 12 · 29 min

    Mini Mikkipedia - Why Diets Fall Apart After Week Three

    Why do people start a fat loss plan with a hiss and a roar, only to fall off a few weeks later? In this episode, Mikki unpacks the real reasons diets often derail once the novelty wears off. It is not just boredom or lack of discipline. Early scale loss slows, hunger increases, rigid rules become harder to sustain, and motivation naturally fades. Mikki explains why sustainable fat loss requires structure, flexibility, realistic expectations, and systems that work when life gets busy. She also shares practical strategies to stay consistent, including planning weekends, using simple meal templates, tracking behaviours instead of obsessing over the scale, and shifting identity from “trying to lose weight” to becoming someone who lives a fitness lifestyle. Highlights: Why motivation drops after the first few weeks of dieting How water weight, glycogen, and scale expectations affect adherence Why overly rigid or repetitive plans often backfire Practical strategies for weekends, busy days, and off-plan meals The importance of identity, systems, and behavioural consistency Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #482
    July 7 · 1 hr 30 min

    Brandon Da Cruz - The Truth About Body Recomposition

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz This week on the podcast, Mikki speaks to fan favourite Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition about body recomposition. While many people think of recomp purely as losing fat and gaining muscle at the same time, Brandon breaks down the three different forms it can take, and why the common claim that you cannot build muscle and lose fat simultaneously is based on an overly simplistic view of calories in, calories out. They also dive into why women may actually be better positioned for recomp than many people assume, the physiology behind this, and what Brandon sees in practice with his clients. Mikki and Brandon unpack the nutrition and training fundamentals that need to be in place, including protein intake, progressive training, and the common mistakes that stop women from seeing meaningful changes in body composition. Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_ Chasing Clarity https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience. Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half. Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author. Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes. Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals. https://podcast.mikkiwilliden.com/270 https://podcast.mikkiwilliden.com/226 https://podcast.mikkiwilliden.com/300 https://podcast.mikkiwilliden.com/368 https://podcast.mikkiwilliden.com/416 https://podcast.mikkiwilliden.com/422 https://podcast.mikkiwilliden.com/458 Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #481
    July 5 · 20 min

    Mini Mikkipedia - Lipoedema: When Fat Loss Isn’t the Issue

    In this episode of Mini Mikkipedia, Mikki unpacks lipoedema, a chronic adipose tissue disorder that remains underdiagnosed despite affecting a significant number of women. She explains why lipoedema is not simply “stubborn fat”, but a condition involving altered fat tissue, inflammation, fibrosis, lymphatic dysfunction and pain. Mikki explores why standard diet and exercise approaches often fail to shift affected tissue, while still playing an important role in managing symptoms, inflammation, mobility and secondary weight gain. She also covers emerging evidence around low-carbohydrate and ketogenic approaches, low-impact exercise, compression and lymphatic support, specialist liposuction, and the developing conversation around GLP-1 medications. This episode is essential listening for anyone who has felt dismissed, confused, or blamed when their body has not responded as expected. Highlights: Why lipoedema is biologically different from general body fat How low-carbohydrate approaches may help reduce pain and inflammation The role of exercise, lymphatic flow, compression and mobility Why specialist liposuction is currently the most direct tissue-targeting intervention Where GLP-1 medications may fit in future lipoedema management Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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  • #480
    June 30 · 1 hr 8 min

    Choose Your Hard: Grant Schofield on Human Potential

    Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com This week on the podcast, Mikki speaks to returning guest Professor Grant Schofield about his book that has been released (and sold out in bookstores up and down the country): Choose Your Hard. We unpack this and more and it is, as always, an awesome conversation. Grant is a Professor of Public Health at Auckland University of Technology, former Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE. Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life. He lives and breathes the motto “be the best you can be”, and sees this as a game-changer for the health system – capable of transforming the current health (sickness) model, to one in which we aspire to be well. He is redefining public health as the science of human potential; the study of what it takes to have a great life. Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise. He brings his fluency across several scientific disciplines – from human physiology, to psychology, to peak performance – to his role at PREKURE, where he delivers world class training in lifestyle medicine Grant’s book https://profgrantschofield.com/choose-your-hard-a-philosophical-guide-to-getting-shit-done/ You can find Grant through the following avenues. Grant Schofield Blog:https://profgrantschofield.com/ Pre Kure https://prekure.com/ https://podcast.mikkiwilliden.com/412 https://podcast.mikkiwilliden.com/324 https://podcast.mikkiwilliden.com/200 https://podcast.mikkiwilliden.com/67 https://podcast.mikkiwilliden.com/01 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden

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  • #479
    June 28 · 14 min

    Mini Mikkipedia - How to Spot a Fad Diet Fast

    In this Mini Mikkipedia episode, Mikki unpacks the red flags that separate a legitimate nutrition approach from a fad diet dressed up in sciencey language. Starting with a brief history of some truly wild diets, from the swamp diet to tapeworms and the drinking man’s diet, she explains why modern trends may look just as absurd in hindsight. Mikki walks through the common patterns: demonising one nutrient, promising rapid results without trade-offs, relying on testimonials instead of evidence, and having no plan for what happens after the “challenge” ends. This episode gives listeners a practical toolkit for assessing diet claims, asking better questions, and avoiding programs that sell short-term scale drops without long-term strategy. Highlights Why fad diets often blame one nutrient for the entire obesity crisis The difference between fat loss and early water-weight loss Why maintenance matters more than the “before and after” photo How sciencey language can hide weak or non-existent evidence Why testimonials are persuasive, but not proof Contact Mikki: https://mikkiwilliden.com/ https://www.facebook.com/mikkiwillidennutrition https://www.instagram.com/mikkiwilliden/ https://linktr.ee/mikkiwilliden NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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