Mikkipedia

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Dr. Eric Ravussin, one of the world’s leading researchers in human metabolism, obesity, and energy balance. Over several decades, Dr. Ravussin’s work has helped reshape how scientists think about body weight regulation, moving the conversation beyond the simplistic idea of “calories in versus calories out” to a deeper understanding of the biology that governs appetite, energy expenditure, and fat storage.In this conversation, Mikki and Eric explore the brain’s role in regulating body weight, the influence of genetics and environment, and what his landmark research — including work with the Pima population and the CALERIE trial — has revealed about metabolic adaptation, calorie restriction, and longevity. They also discuss spontaneous physical activity, the concept of a body-weight “settling point,” and the emerging role of GLP-1 medications in obesity treatment. It’s a fascinating look at the physiology of weight regulation and why maintaining weight loss is often far more complex than most people realise.About Dr. Eric RavussinDr. Eric Ravussin is an internationally recognised researcher in metabolism, obesity, and energy balance. He is Associate Executive Director for Clinical Science at the Pennington Biomedical Research Center at Louisiana State University, one of the world’s leading institutions for metabolic research.For more than three decades, Dr. Ravussin’s work has focused on understanding the biological drivers of obesity and weight regulation, including energy expenditure, metabolic adaptation, appetite regulation, and the role of genetics in body weight. His research with the Pima population helped illuminate the powerful interaction between genetics and environment in the development of obesity.Dr. Ravussin has also been a principal investigator in the landmark CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy) trial, the first long-term randomised controlled trial examining the physiological effects of sustained calorie restriction in humans, including its potential implications for metabolic health and longevity.He has authored hundreds of scientific publications and remains a leading voice in research exploring how biology, behaviour, and environment interact to shape body weight and metabolic health.Prof Ravussin’s faculty profile:https://www.pbrc.edu/research-and-faculty/faculty/Ravussin-Eric-PhD.aspx  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.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks to Dr Libby Weaver about one of the most overlooked — and underestimated — drivers of women’s health challenges: iron. Dr Libby is a nutritional biochemist, bestselling author and internationally recognised speaker who has spent decades educating both practitioners and the public on the biochemical underpinnings of fatigue, anxiety, hormonal disruption and low resilience. In this conversation, she brings her trademark ability to connect physiology with lived experience, unpacking why she so often says, “fix iron first.”Together, they explore iron beyond the anaemia narrative — diving into its role in neurotransmitter production, thyroid function, metabolism, perimenopause, and even ADHD. They discuss why iron deficiency remains under-recognised in teenage girls and health-conscious women alike, how inflammation and gut health can silently impair absorption, and why wide reference ranges don’t always reflect optimal wellbeing.Dr Libby also shares practical insights on testing, common absorption mistakes, and the health stories women need to stop accepting as “normal.” This is a grounded, physiology-first discussion that reframes fatigue, anxiety and “just hormones” through a biochemical lens — and offers clear, practical takeaways for women who want to feel genuinely well, not just told they’re normal.Libby https://drlibby.com/pages/about-dr-libbyBioblends (incl iron) https://www.bioblends.com/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Is breakfast really the key to weight loss—or is that just a decades-old narrative we’ve never properly questioned?In this Mini Mikkipedia episode, Mikki unpacks what the highest-quality research actually says about breakfast and fat loss. While observational data suggests breakfast eaters tend to be leaner, randomized controlled trials tell a different story: simply adding breakfast doesn’t cause weight loss—and may even increase daily calorie intake.But that’s not the end of it. When we zoom in on meal timing and breakfast composition, a more useful pattern emerges. A protein-rich, substantial breakfast eaten earlier in the day may improve appetite regulation, reduce evening overeating, and support long-term adherence to a calorie deficit.If you’ve ever wondered whether you “should” be eating breakfast for fat loss, this episode delivers the nuance you actually need.What You’ll LearnWhy RCTs show breakfast alone doesn’t drive weight lossHow front-loading calories can improve hunger regulationThe 30g protein + 350 calorie breakfast thresholdWhy meal timing affects appetite more than metabolismWhen skipping breakfast might still work

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki chats to Dr Cliff Harvey about what’s trending in 2026 in the nutrition and health space amongst a host of other topics!Cliff Harvey, PhD, is New Zealand’s expert on the effects of a ketogenic diet in a healthy population, but so much more than that. He has been  helping people to live healthier, happier lives, and to perform better since starting in clinical practice (way back...) in the late 1990s. Over this time he has been privileged to work with many Olympic, professional, Commonwealth and other high performing athletes. He has also worked with many people to overcome the effects of chronic and debilitating health conditions. Along the way he has founded or co-founded many successful businesses in the health, fitness and wellness space, including  Holistic Performance Institute, NZ’s leading certification and diploma for health, nutrition, health coaching and performance that has many of the world experts teaching on the course, so students are learning from the best. Cliff has  over 20 years experience as a strength and nutrition coach and, in addition to his PhD research, he is a Registered Clinical Nutritionist, qualified Naturopath (Dip.Nat – NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.You can find Cliff over at https://cliffharvey.com/ 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.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Artificial sweeteners—especially aspartame—have become one of the most controversial topics in nutrition. Does aspartame spike insulin? Trigger hunger? Disrupt metabolism? Increase diabetes risk?In this Mini Mikkipedia episode, Mikki breaks down a comprehensive meta-analysis published in Advances in Nutrition reviewing over 100 human randomized controlled trials on aspartame. The findings challenge many of the common narratives circulating online.You’ll learn what actually happens to blood glucose, insulin, appetite hormones, and calorie intake when people consume aspartame—and why the feared “insulin spike without glucose” mechanism doesn’t hold up physiologically. Mikki also unpacks concerns around methanol and amino acid breakdown products, and explains why observational studies often drive misleading headlines.If you enjoy a diet drink and worry it’s sabotaging your fat loss or metabolic health, this episode offers clarity grounded in human clinical data—not fear-based speculation.HighlightsWhy aspartame does not trigger insulin spikes in human trialsWhat the research shows about hunger, appetite hormones, and calorie intakeThe difference between observational studies and randomized controlled trialsMethanol, phenylalanine, and aspartic acid: dose, context, and perspectiveWhether diet drinks interfere with weight loss or metabolic flexibility Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast Mikki speaks to Sarah Kennedy, cofounder of Calocurb. They discuss the origins of the product and how Amarasate was discovered, how it works, why it’s potentially better than taking a synthetic version of GLP-1 agonist, how it works with your body, and why it’s the only product on the market that has clinical evidence behind its use in this space. They also discuss the efficacy of it, how to use it and what users should expect. This was a great conversation for anyone considering a GLP-1 or coming off a GLP-1, pros and cons all covered.Listeners of the show can get 10% off their purchase by using the code Mikkipedia10 at www.calocurb.co.nzSarah Kennedy is the Chief Executive Officer of Calocurb and a commercial leader in New Zealand’s biotechnology sector. With a background in health innovation, strategy, and global commercialisation, Sarah has played a central role in bringing Calocurb’s proprietary bitter hops extract, Amarasate®, to international markets as a natural appetite-support supplement grounded in gut–brain axis research.Prior to leading Calocurb, Sarah built extensive experience across life sciences, nutraceuticals, and technology-driven ventures, working at the intersection of science translation and consumer health. She is known for her ability to bridge rigorous research with practical application, guiding multidisciplinary teams through product development, regulatory pathways, and global distribution.Under her leadership, Calocurb has expanded internationally, positioning New Zealand-derived functional ingredients at the forefront of evidence-informed metabolic health solutions.Sarah Kennedy : https://www.linkedin.com/in/sarah-kennedy-0a840b13/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

On this episode of Mikkipedia, Mikki tackles binge eating behaviours and why the traditional “just eat less” approach often fails. She clarifies the difference between occasional overeating and true binge episodes, including the defining feature of loss of control, and outlines the DSM-5 criteria for binge eating disorder (for education, not self-diagnosis). Mikki then unpacks the physiology and psychology driving the restriction–binge cycle: dopamine and reward circuitry, cortisol and stress, shifts in ghrelin and leptin during calorie deficits, and the classic “what-the-hell effect” described in restraint theory. Most importantly, she offers practical strategies — predictable meals, adequate protein and energy, flexibility over rigidity, understanding whether you’re a moderator or abstainer, and building alternative coping tools — so you can decide whether fat loss is appropriate now or if foundational work comes first.HighlightsBinge eating vs overeating: the critical differenceDSM-5 criteria explained clearly and practicallyWhy calorie restriction increases biological pressure to overeatRestraint theory and the “what-the-hell” effectPractical steps to break the restriction–binge cycle Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks with Ashley Borden, an award-winning personal trainer and long-time fitness industry leader with decades of experience. This is a wide-ranging conversation about fitness and health, but also about standards, expectations, and what it really means to work in the fitness industry over the long haul. Ashley draws on her years of hands-on coaching and industry experience to reflect on how the space has evolved, what’s improved, and where things have arguably drifted off course. It’s a grounded, thoughtful discussion about doing the fundamentals well, maintaining professional standards, and building a sustainable career in an industry that’s always chasing the next trend.Ashley Borden is a globally recognized, award-winning certified master personal trainer, fitness and lifestyle expert, and published author with over 55,000 hours of hands-on experience transforming bodies and lives. She’s built a multiple seven-figure career working with a wide range of clients—from everyday individuals to CEO’s, first responders, professional athletes, entertainers, and high-profile celebrities. Her expertise has been showcased on major television platforms including The Kelly Clarkson Show, The Today Show, The Doctors, Discovery Health, Rachael Ray, and as a head coach on multiple seasons of E!’s Revenge Body with Khloé Kardashian. Ashley’s training philosophy blends science-based strength work, practical movement mastery, and mindset transformation. Her insights have appeared in InStyle, Vogue, Elle, Shape, Women’s Health, Self, and internationally in Vogue Arabia and Harper’s Bazaar Russia. She is co-author of Your Perfect Fit (McGraw-Hill) and an ambassador for Best Friends Animal Society. Outside fitness, she holds a blue belt in Brazilian Jiu-Jitsu and teaches self-defense with her partner, 2nd degree black belt Duda Guerra.Ashley ashleyborden.comIG https://www.instagram.com/ashleybordenfitness/  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.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Most people don’t quit fat loss at the start, when motivation is high, or at the end, when results are obvious. They quit in the middle. In this Mini Micropedia episode, Mikki unpacks why the middle phase of fat loss feels so uncomfortable, confusing, and tempting to abandon—and why it’s actually where success is decided. Drawing on Seth Godin’s concept of The Dip, Mikki explains how slowing scale changes, rising hunger, reduced novelty, and fuzzy feedback loops can make perfectly normal progress feel like failure. She breaks down the physiological and psychological shifts that happen during sustained fat loss, the three common lies people tell themselves in the middle, and why chasing a “new plan” is usually the worst move. This episode reframes the middle not as a problem to fix, but as the work itself—and shows how staying the course builds habits, self-trust, and sustainable results.Highlights / Topics CoveredWhat “The Dip” is and why it shows up in fat lossWhy slow progress doesn’t mean stalled progressThe three lies that derail people mid-journeyReframing success as adherence, not scale movement Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks with Molly Hamill, a business energetics intuitive and mentor who helps female business owners turn inspiration into sustainable income. Molly specialises in working with women whose services are ahead-of-their-time—paradigm-shifting, often unseen, and not always easily explained by mainstream frameworks.In this conversation, Mikki and Molly explore energy healing and its impact on health, intuition, and decision-making, as well as the interplay between masculine and feminine energy in life and business. This episode is a grounded, thoughtful discussion for anyone navigating the space between intuition, embodiment, and running a financially viable business.Molly Hamill is a business energetics intuitive and mentor who supports female business owners to transform their inner knowing into income—without diluting the depth of their work. She is best known for working with women whose offerings sit outside the mainstream: energy healers, intuitive practitioners, coaches, and service providers whose work is often misunderstood, invisible, or difficult to articulate in conventional business language.After building a successful Reiki healing and coaching practice that allowed her to leave a senior corporate executive role, Molly experienced firsthand the tension many women feel between deep service and talking about money. While she knew her work was changing lives, learning how to communicate her offers, value, and pricing in a way that felt aligned—not performative or fear-based—became a turning point in her career.Today, Molly bridges intuition and strategy, helping women understand how energetic alignment, emotional intelligence, and balanced masculine–feminine dynamics underpin both impact and financial sustainability. Her work invites women to honour the unseen aspects of their gifts while building businesses that are grounded, ethical, and economically viable.Molly : https://mollyhamill.com/IG: https://www.instagram.com/mollyhamill/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Is body fat gain simply “calories in, calories out”—or is insulin the real puppet master? In this Mini Micropedia episode, Mikki unpacks the loudest argument in nutrition science and explains why both camps are touching real physiology… but neither tells the full story alone. You’ll hear what the carbohydrate–insulin model (CIM) actually claims, how insulin resistance works at the cellular level (IRS/PI3K/AKT, lipid intermediates, inflammation), and why insulin affects appetite, satiety, and nutrient partitioning. Mikki also uses classic refeeding data (including the Minnesota Starvation Experiment and modern refeeding trials) to show that rising insulin doesn’t automatically mean instant fat gain—energy balance still sets the boundary conditions. The practical takeaway: target a calorie deficit, but design it to improve insulin sensitivity and keep hunger manageable.Highlights / topics coveredWhat the carbohydrate–insulin model gets right (and where it overreaches)Insulin resistance mechanisms: ectopic fat, DAG/PKC signalling, inflammationAppetite regulation: central insulin resistance, leptin signalling, food rewardRefeeding lessons: glycogen/lean tissue restoration vs “insulin = fat gain”The integrated model: calories as the constraint, insulin as the difficulty dial Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to osteopath and running enthusiast Matt Stewart for a wide-ranging, evidence-informed conversation that begins with tendinopathy—its underlying pathophysiology, why it develops, and what effective treatment actually looks like beyond generic rehabilitation.From there, the discussion broadens to explore how stress and inactivity influence tissue health, load tolerance, and recovery, affecting not only clinical populations but athletes who may otherwise be training consistently and “doing everything right.” They also unpack the role of the brain in pain perception, including how pain can be up-regulated or dampened, and why this understanding is critical for both injury management and performance.Throughout the conversation, Matt shares how his interest in ancestral and evolutionary foundations has shaped his clinical approach, offering a framework that bridges modern sports medicine, osteopathy, and real-world movement.This episode will appeal to clinicians, coaches, athletes, and anyone interested in how the body adapts to load and stress over time.Links mentioned in website:Mark Sisson - Archetypal Rest Postures videohttps://www.youtube.com/watch?v=4bYxDcyoTpADarryl Edwards,https://www.primalplay.comMatt's links clinic website https://unityosteopathy.co.nzClinic Instagram  @unity_osteoRunning related @running_osteoMatt Stewart is a highly experienced osteopath with more than 25 years in clinical practice. He holds a Master of Osteopathy from Unitec Institute of Technology and brings a broad, evidence-informed approach to helping clients improve function, manage pain, and move well.Matt’s work is grounded in the osteopathic principle that the body has an innate capacity to regulate and heal itself when structure and function are supported. His clinical approach integrates cranial osteopathy, myofascial techniques, joint mobilisation and manipulation, tailored to the individual needs and preferences of each client.He has completed extensive postgraduate training in cranial, fascial, respiratory, and foot and ankle techniques, including advanced study at the Osteopathic Centre for Children in San Diego under Dr Viola Frymann, further training with Dr Robert Fulford in Oregon, and specialist foot and ankle training in California and Australia.In addition to his clinical work, Matt is an accredited Athletics NZ coach and has a strong interest in working with runners and athletes to support performance, recovery, and injury management. He has competed in events ranging from road races to marathons and ultra-marathons, including three Comrades Ultramarathons in South Africa.Matt practises in Auckland and lives in St Heliers with his wife Emma and their two children. 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.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

This week on Mini Mikkipedia, Mikki unpacks one of the most counter-intuitive truths in fat loss: eating better often means eating more food, not less. Many people equate weight loss with shrinking portions and constant restriction, yet this approach usually backfires. In this episode, Mikki explains the critical difference between food volume and energy density, and why swapping ultra-processed, calorie-dense foods for whole, nutrient-dense meals leads to greater satiety, quieter hunger, and more consistent fat loss.She explores how protein, fibre, and meal structure work together to reduce grazing, decision fatigue, and “food noise,” while supporting long-term weight maintenance. If fat loss has felt like white-knuckling through hunger, this episode reframes success as eating adequately, calmly, and sustainably—without relying on willpower or deprivation.Key Topics CoveredVolume vs energy density and why plate size can increase while calories dropThe role of protein and fibre in satiety and appetite regulationHow under-eating drives grazing, snacking, and food noiseWhy structured meals beat constant restraint for long-term fat loss Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast Mikki speaks to Kelsey Johnston, fitness coach, nutrition mentor and totally relatable influencer, about health, nutrition, fitness, strength training, all of the things. They have a wide-ranging conversation on coaching strong, not skinny, and the mindset challenges that they come up against with clients (and themselves) and how to overcome these. This is insightful for anyone who themselves is interested in how to integrate fat loss and building muscle in real life.Kelsey Johnston, known online as Kelsey J Fit, is a certified fitness coach, nutrition mentor, and strength training advocate dedicated to helping people build sustainable habits around strength, food, and lifestyle. She is a Certified Personal Trainer through NASM and has been coaching clients professionally since 2022, bringing over three years of experience in personalised programming and macro-based nutrition support. Kelsey’s own journey into fitness began after pregnancy, when she gained 80 pounds and faced mobility challenges, persistent pain, and frustration with traditional cardio and restrictive dieting. Her transformation began with strength training and learning to fuel her body properly—shifting away from a cycle of dieting and scale obsession to a balanced approach that prioritises performance, wellbeing, and consistency. Through her coaching, Kelsey emphasises chasing strength, eating with intention, and embracing an 80/20 lifestyle that clients can sustain long-term. She is passionate about helping people feel strong, pain free, and confident in what their bodies can do, rather than simply how they look.Kelsey maintains an active presence on Instagram, where she builds community and offers practical insights into training, nutrition, and everyday strengthKelsey: https://www.kelseyjfit.com/aboutIG: https://www.instagram.com/kelseyjfit Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

We love supplements for their promise of better sleep, recovery, gut health, and performance—but what happens when they don’t work the way they’re supposed to? In this Mini Mikkipedia episode, Mikki unpacks why evidence-based supplements like magnesium, melatonin, probiotics, and creatine can have very different effects from person to person.You’ll learn why magnesium threonate and glycinate can feel stimulating instead of calming, why melatonin’s dose-response is often counterintuitive, how probiotics can miss the mark without strain specificity, and why creatine may worsen bloating, sleep, or luteal-phase symptoms for some women—especially in perimenopause.The key message: “evidence-based” does not mean universally effective. Individual physiology, hormones, stress, fuel availability, and life stage matter. This episode is about applying nutrition science in the real world—where context and self-monitoring trump supplement dogma.Key Topics & HighlightsWhy magnesium can improve sleep—or disrupt itMelatonin: when lower doses work better than higher onesThe problem with generic, shotgun probioticsCreatine, fluid retention, and sleep in perimenopauseHow to troubleshoot supplements instead of blindly persisting Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Curtis Gillespie Sayers for a wide-ranging and grounded conversation on chronic illness, mitochondrial health, and what real healing actually requires.Curtis shares his own health journey — from being in and out of hospital from a young age with severe sleep apnoea, cardiometabolic risk, and long-standing physiological stress, to entering the health space through bodybuilding before realising that looking fit and being well are not the same thing.Together, they explore why many people remain stuck despite doing “all the right things,” and how healing often fails not because of a lack of effort, but because the body is still operating in a defensive state. They discuss the physiology that keeps the body stuck in survival rather than being able to heal. They also dive into peptides, what is and isn’t appropriate and Curtis’ recommendations for out of the box treatments. Curtis Gillespie Sayers is a health practitioner and systems thinker specialising in mitochondrial health, nervous system regulation, and recovery from chronic illness.After spending much of his early life in and out of hospital with significant respiratory and cardiometabolic complications — including severe sleep apnoea, hypertension, dyslipidaemia, and pre-diabetic markers — Curtis entered the health space initially through bodybuilding. While improving his physique helped some symptoms, it also revealed a deeper truth: external fitness does not guarantee internal health.Driven by a desire to understand what was happening beneath the surface, Curtis shifted his focus toward the interaction between mitochondria, the nervous system, immune signalling, and environmental inputs such as light, sleep, and stress. His work now centres on helping people who feel “stuck” — those who have tried diets, supplements, and protocols without lasting improvement — by addressing the biological signals that determine whether the body can actually heal.Curtis takes a pragmatic, data-informed approach, viewing tools like nutrition, supplements, and peptide therapy as supportive levers rather than shortcuts, and emphasising the importance of safety, adequacy, and rhythm in long-term recovery.Curtis https://lifestylempowerment.ca/Curtis https://www.instagram.com/funct.med.curtis/ 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.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Can zinc genuinely improve sleep—or is it just another supplement riding good marketing? In this Mini Mikkipedia episode, Mikki unpacks what the research actually shows about zinc and sleep, with a specific lens on midlife women and endurance athletes. She walks through the proposed mechanisms—GABA-A receptor modulation, neurotransmitter balance, melatonin synthesis, and circadian rhythm regulation—before cutting to the critical point: zinc only appears to improve sleep when it corrects a deficiency. Drawing on a 2024 systematic review of randomised trials, Mikki explains why benefits show up in populations like older adults, shift workers, and clinical patients, but not in well-nourished athletes using ZMA. The episode also covers zinc deficiency risk factors, menopause-specific considerations, copper–zinc balance, testing strategies, and practical dosing guidance—so listeners can make evidence-based decisions rather than chasing “super sleep” promises.Key Topics CoveredHow zinc influences sleep physiology (GABA, melatonin, circadian genes)What human trials actually show about zinc supplementation and sleepWhy ZMA fails in well-nourished athletesZinc deficiency risk in athletes and midlife womenCopper–zinc ratio, testing, and safe supplementation guidelines Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks to women’s health expert and naturopath Dr Lara Briden for a thoughtful, wide-ranging conversation about women’s health, medical narratives, and the modern pressure to “optimise.”Together, they explore how well-intentioned health messaging can sometimes tip from supportive into overwhelming—particularly for midlife women navigating hormonal change in a culture saturated with advice, diagnostics, and self-monitoring. They discuss the difference between body awareness and body trust and how historical and cultural medical narratives shape the way women interpret symptoms.The conversation also challenges the idea that health must always be pursued at the level of optimisation, introducing the concept of being “healthy enough”—not as a lowering of standards, but as a way of letting health support life rather than dominate it.This episode will resonate with anyone who has felt exhausted by the constant focus on hormones, symptoms, and self-improvement, and is looking for a more grounded, humane way to think about women’s health.Lara Briden is a naturopathic doctor and bestselling author of the books Period Repair Manual and Hormone Repair Manual — practical guides to treating period problems with nutrition, supplements, and bioidentical hormones. With a strong science background, Lara sits on several advisory boards and is the lead author of a 2020 paper published in a peer-reviewed medical journal. She has more than 20 years’ experience in women’s health and currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/Lara's books  https://larabriden.com/lara-briden-books/Lara’s previous appearance on Mikkipedia https://podcast.mikkiwilliden.com/33  and https://podcast.mikkiwilliden.com/248 and https://podcast.mikkiwilliden.com/264  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this first Mini-Mikkipedia of 2026, Mikki breaks down why fat gain—especially around the midsection—can occur even when you’re “doing everything right” on paper. Tracking calories, training consistently, and eating well may still fall short if chronic stress is driving the hormonal environment. This episode unpacks the physiology behind stress-induced fat storage, with a particular focus on cortisol, visceral adiposity, and disrupted fuel partitioning. Mikki explains why stressed bodies are more likely to lose muscle, store abdominal fat, and struggle with fat oxidation—despite being in a calorie deficit. She also explores how under-eating, poor sleep, and excessive training compound the problem, creating a metabolic perfect storm. The key takeaway: stress management isn’t optional. It’s a foundational pillar of metabolic health, fat loss, and long-term body composition success.Key Topics CoveredHow chronic cortisol drives visceral fat storageFuel partitioning: why stressed bodies burn muscle, not fatWhy eating less and training more can backfire under stressThe role of sleep, recovery, and energy availability in fat lossPractical stress-management strategies that actually move the needle Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order