Mikkipedia

Fresh off the finish line, Mikki recaps the Grand to Grand Ultra: a 7-day, 6-stage, 275 km journey across Utah–Arizona’s heat, altitude and endless sand. She breaks down the training block (back-to-back days, >100 km weeks, strength, sauna), the gear that mattered (hooded SPF top, RaidLight gaiters, 12 L pack), and a simple, robust fueling plan that worked: ~30–40 g carbs/hour with steady sodium (500–600 mg/h), plus ketones and blackcurrant extract for focus and gut calm. Expect honest lessons from a long day of 87 km—including 1 a.m. dunes—why supported made sense, how “jeffing” saved the legs, and the small camp rituals that sped recovery. It’s a practical, hype-free debrief for anyone eyeing multi-day desert ultras—or just curious how to keep moving when the terrain (and life) gets sandy.Highlights:Training that transfers: back-to-back days, low-intensity volume, leg strength, saunaKit that counts: SPF hooded top, gaiters, pack fit, foot careFuel & fluids: 30–40 g carbs/h, 500–600 mg sodium/h, caffeine as a toolStage stories: 87 km overnight dunes, a wrong turn, and smart “jeffing”Camp recovery: simple carbs, protein, ketones, and keeping fibre low Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Claire Turnbull, registered nutritionist about her latest book, End your fight with food. Claire has been a leading voice in health and nutrition for nearly two decades, helping thousands of people rethink their relationship with food, movement, and self-care. In her latest book, she brings together the science of behaviour change with the lived reality of growing up in a culture steeped in dieting, food rules, and body image pressures. What makes her work so powerful is not just her professional expertise, but her willingness to share her own story with honesty and vulnerability — from childhood experiences to struggles with disordered eating, motherhood, and mental health.In this conversation, we dive into those personal reflections and the practical strategies she’s distilled for readers. We talk about how our early environment shapes food beliefs, the role of habits and the food environment, and why lasting change often comes down to self-belief as much as knowledge.Claire Turnbull is a registered nutritionist, published author, and holistic wellness expert who founded New Zealand-based Mission Nutrition and findWellness. With a BSc in Dietetics, a diploma in Positive Psychology, and over 20 years of experience, she provides expertise in nutrition, mental health, and healthy lifestyle habits for individuals and businesses. Turnbull is also a regular media contributor, a keynote speaker, and has authored three books, including her latest, End Your Fight with Food, which explores her personal journey and acts as a workbook to help others connect in to what really matters to help heal their relationship with food and themselveshttps://www.instagram.com/claire.turnbull/https://missionnutrition.co.nz/https://www.claireturnbull.co.nz/ https://www.claireturnbull.co.nz/shop-products/end-your-fight-with-food  Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast Mikki chats to Paul Booth, sports nutritionist and exercise physiologist who helped lead Ruth Croft and Tom Evans to victory at the UTMB race in 2025, just gone. Mikki and Paul chat about his background, his thoughts on the 120g of carbs that some athletes are pushing (and subsequently his PhD research is studying) and the specific strategies used by both Tom Evans and Ruth Croft in the 100 mile iconic race. They also discuss other nutritional strategies, how these may relate to age group and midlife athletes.Paul Booth is a sports nutritionist and exercise physiologist with a specialist focus on ultra-endurance performance. With over 20 years of experience in academia and applied practice, Paul has worked extensively with elite and amateur endurance athletes to optimise fueling, recovery, and race strategies.He is the Lead Nutritionist for the Salomon International Team and consults with athletes across trail, ultra-running, and endurance sports. His research and practice centre on translating laboratory findings into practical approaches that account for the individual demands of athletes in real-world competition.As a PhD researcher, Paul’s academic work investigates metabolism and nutrition in ultra-running. He has completed more than 80 ultramarathons and over 150 endurance events across disciplines including trail running, cycling, Ironman, and ski mountaineering. His combination of scientific expertise and personal experience allows him to provide grounded, evidence-based strategies tailored to the unique challenges of endurance sport.https://www.instagram.com/ultra.endurance.nutritionist/https://performancegainsnutrition.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

This Mini Mikkipedia digs into what truly keeps weight off long-term: self-regulation, flexible restraint, and a rock-solid routine. Mikki shares research-backed insights (inspired by prep for an interview with Brandon DaCruz) showing why maintenance gets easier after 2–5 years as habits hard-wire, and why frequent self-monitoring, meal planning, and clear relapse protocols matter more than “perfect” weeks. We unpack how exercise protects appetite regulation better than diet-only deficits, why consistency across weekends beats weekday austerity, and how identity shift and intrinsic motivation drive staying power. You’ll hear practical ways to course-correct after lapses, limit decision fatigue, and build supportive environments that withstand holidays, stress, and hyper-palatable food cues. Expect zero gimmicks—just evidence-based strategies to help you feel in control and sustain results without white-knuckle dieting.HighlightsSelf-monitoring, planning, and “relapse range” (≈3%) for early course-correctionExercise vs diet-only: appetite regulation and why movement mattersWeek-to-week consistency (including weekends) over boom-and-bust cyclesIdentity shift, intrinsic motivation, and flexible restraint (not perfection)Handling real-world barriers: travel, social pressure, stress, and trigger foods Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Prof Arny Ferrando about his work in protein, essential amino acids, protein timing, aging, anabolic resistance, and how to optimise muscle retention and fat loss.Arny Ferrando is a Professor of Geriatrics at the University of Arkansas for Medical Sciences (UAMS), where he co-directs the Center for Translational Research in Aging & Longevity (CTRAL) and holds the position of Wes Smith Distinguished Chair in Geriatrics for Longevity, Health Promotion and Frailty Prevention.His research deploys stable isotope techniques to dissect muscle protein metabolism under stress—from spaceflight, burn injury, joint arthroplasty, renal and heart failure, to aging and surgical recovery. He pioneers nutritional, pharmacological, and exercise-based strategies to counteract muscle wasting and functional decline.After earning a Ph.D. in Nutrition & Physiology from Florida State University, he conducted postdoctoral work at NASA’s Johnson Space Center. He served as a U.S. Army pilot and armor officer, retiring as Lieutenant Colonel. He’s driven by a lifelong athletic spirit: from West Point gymnast to powerlifter, bodybuilder, masters track athlete, and now Krav Maga instructor.He drives multiple research programs funded by NIH, the U.S. Army, and industry, and since 2023 holds a Visiting Senior Research Scientist appointment at IHMC, extending his work to human performance in extreme environments.https://www.ihmc.us/groups/arny-ferrando/ Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Mikki takes a deep dive into BMI, obesity, and a major shift in how obesity is being redefined in the scientific and medical community. Drawing on a recent Lancet Diabetes & Endocrinology Commission report and new cohort data from the All of Us research program, she unpacks why BMI alone is an inadequate measure, how new definitions of preclinical and clinical obesity provide more nuance, and what this means for individuals, clinicians, and policymakers. This conversation highlights the importance of looking beyond the scale to understand true metabolic risk and the wider societal costs of obesity. Listeners will come away with a clearer understanding of why obesity is being reframed as a chronic systemic condition—and why it matters for health outcomes and resource allocation.Highlights:Why BMI falls short in measuring individual health risk.The Lancet Commission’s new framework redefining obesity as a chronic condition.Difference between preclinical vs clinical obesity.Study findings: 1 in 5 people with “normal BMI” may still be classified as obese under the new definition.Implications for clinicians, policy, and public health. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast Mikki speaks to naturopath Erin O’Hara about a resilient immune system. Erin chats about her early years as a professional athlete before switching gears and diving into natural health and naturopathy. Mikki and Erin chat about signs of a robust versus struggling immune system, whether there is such a thing as ‘boosting’ your immune system and what foundational lifestyle and supplements exist to support immunity.https://www.erinohara.co.nz/Erin O’Hara combines her knowledge of Naturopathy and Science to provide an integrative and evidence-based approach to wellbeing. She has been involved in the Health and Wellbeing Industry for about 20 years through extensive University study (BSc and BNatMed), scientific research, and an intrinsic passion for health & wellbeing. Her functional medicine approach addresses the underlying causes of disease through extensive testing and looking at the interactions among genetic, environmental, and lifestyle factors that can influence your health and cause disease. She utilises the best Evidence-Based Complementary Therapies to work in conjunction with conventional treatments. Drawing from her clinical experience and knowledge she takes quality time with each patient to understand the root cause of the disease, analysing test results, and provides an integrative approach to wellbeing.Erin works with general naturopathy patients and is very experienced in complex hormonal issues, integrative oncology support, autoimmune conditions, digestive disorders, and mental health. There is no "one size fits all" wellness plan so her consultations are tailored to your individual and unique needs. Erin sees a wide range of patients, from children to elderly, who are seeking to improve their health, heal naturally, or support for an underlying health condition. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this Mini Mikkipedia episode, Mikki dives into new research from Dr. Fuchs and Professor Luc van Loon on the critical role of protein and activity in preserving muscle during hospitalization. She explains just how quickly muscle mass can decline with bed rest or critical illness, why standard hospital meals fall short nutritionally, and how inadequate protein and energy intake accelerate muscle loss. Mikki outlines practical strategies—from protein targets and essential amino acids to simple activity or electrical stimulation—to help mitigate muscle wasting. She also highlights the importance of “prehabilitation” before elective surgery. Whether you’re an athlete, a caregiver, or someone preparing for surgery, this episode offers valuable insights on protecting strength when it matters most.✨ Episode Highlights:Why muscle loss in hospital can reach 3% per day in ICU patientsThe role of protein intake (1.2–1.5 g/kg+) in slowing muscle atrophyHow energy balance influences anabolic resistance and recoveryPractical strategies: protein powders, amino acids, and even bedside activityThe case for prehabilitation before elective surgeryhttps://journals.lww.com/co-clinicalnutrition/fulltext/9900/muscle_preservation_during_hospitalization__energy.233.aspx Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comMikki catches up with returning guest Marty Kendall to dive into his latest research on data-driven fasting—now evolving into “glucose-guided eating.” Marty explains how using a simple glucometer can help people calibrate hunger, avoid overeating, and make smarter food choices without rigid calorie counting. They discuss what makes this approach effective, who benefits most, and why personal thresholds matter more than one-size-fits-all advice. The conversation also explores nuances around satiety, macronutrient balance, micronutrient density, and even the broader systems—like food costs and guidelines—that shape our eating. If you’re curious about practical, personalised strategies for improving blood sugar, weight, and long-term health, this episode is packed with insights.Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.  Marty’s interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.  Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.  Over the past five years, Marty shared his research at OptimisingNutrition.com. He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.Marty can be found here: https://optimisingnutrition.com/ Prev appearance https://podcast.mikkiwilliden.com/120https://podcast.mikkiwilliden.com/182  Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this Mini-Mikkipedia Monday episode, Mikki unpacks the often-confusing concepts of glycemic index, glycemic load, and glycemic response — and why knowing the difference matters. While glycemic index tables are widely used, they don’t always translate into real-world eating, since lab conditions rarely reflect how we actually consume food. Mikki shares insights from her own postgraduate lab days, explains why portion size and food combinations change the picture, and highlights how individual responses can vary dramatically. With research from studies like PREDICT and practical strategies for self-testing, she makes the case that personal glycemic response — not the number on a label — is the most important measure for your health, energy, and satiety.Episode Highlights:The difference between glycemic index, load, and responseWhy lab-based GI values don’t reflect real-world eatingHow portion size, food prep, and meal composition change outcomesWhy individual responses vary (sleep, stress, microbiome, exercise)Practical tips for testing your own glycemic response Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast Mikki speaks to Dr Eric Helms on his last year leading into his return to stage for natural bodybuilding. As always, a great conversation with plenty of take homes for everyone interesting in living their best lives.Eric is a coach, athlete, author, and educator. A trainer since the early 2000’s, he’s worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000’s in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BSc in fitness and wellness, an MSc in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.Links:Eric Helms: https://3dmusclejourney.com/about/eric-helms/Iron Culture podcast: https://ironculture.libsyn.com/MASS monthly research review: https://www.strongerbyscience.com/mass/Eric on IG https://www.instagram.com/helms3dmj/?hl=enEric on Mikkipedia https://podcast.mikkiwilliden.com/8Eric and Cliff on Mikkipedia https://podcast.mikkiwilliden.com/76 Eric round 3 https://podcast.mikkiwilliden.com/244 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Mikki dives into the bizarre and controversial “sugar diet” that’s been making waves on social media. Once dismissed as just another fad, it’s now gaining traction among high-profile influencers, including Mark Bell. Mikki unpacks what the sugar diet actually is, the science behind its surprising short-term results, and why its mechanism might have less to do with sugar itself and more to do with protein restriction and its effects on FGF21. She also discusses the research origins, potential risks, and why this approach may only be suited—if at all—for a very specific subset of people. If you’ve been curious about the hype, this episode delivers the context, caveats, and science you need before even thinking about giving it a go.Highlights:What the sugar diet actually involves and who’s promoting itThe role of protein restriction and FGF21 in increasing energy expenditureWhy short-term studies don’t tell the whole story on health impactsGenetic and metabolic factors that could make or break resultsLong-term risks, from nutrient deficiencies to liver stress Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Dr Spencer Nadolsky — a board-certified obesity and lipid specialist known for his evidence-based, compassionate approach to helping people lose weight and improve metabolic health. Spencer has dedicated his career to bridging the gap between clinical medicine and the lived realities of people struggling with obesity, cutting through misinformation to focus on what actually works.With the arrival of Wegovy in New Zealand — and the explosion of interest in GLP-1 medications worldwide — their conversation couldn’t be more timely. They discuss how these drugs work, how they compare to diet, lifestyle, and older weight loss medications, and why the price tag varies so widely between countries. They also explore the controversies — from “microdosing” to long-term safety, tolerance, and muscle loss — and whether these drugs can genuinely shift someone’s metabolic set point or are simply managing symptoms. If you’ve been wondering whether GLP-1s are game-changing tools or just the latest fad, this episode will help separate the hype from the evidence. Dr. Spencer Nadolsky is an obesity and lipid specialist (DO, ABOM, ABCL) with over a decade of experience. Through practice innovation, digital education, and previous ventures like Sequence and the Docs Who Lift podcast, he’s become a trusted, engaging voice in metabolic health.His company, Vineyard, is a virtual obesity medicine clinic delivering personalized, science-backed, and compassionate care. Patients benefit from direct physician access, fast support, individualized plans, and ongoing research—all focused on long-term health, not quick solutions.https://drspencer.com/https://joinvineyard.com/https://podcasts.apple.com/us/podcast/docs-who-lift/id1611961208https://www.instagram.com/drnadolsky/?hl=en  Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this Mini Mikkipedia episode, Mikki breaks down a recent Australian headline claiming that diet sodas increase the risk of type 2 diabetes. Spoiler: the science doesn’t support that claim. Mikki dives into the observational study at the centre of the controversy, teasing apart key limitations—like reverse causality, confounding behaviours, and reliance on a single food frequency questionnaire over 14 years. She explains why the idea that diet drinks are as harmful as sugary ones is not only misleading but potentially dangerous for public health messaging. If you’ve ever wondered whether your Diet Coke habit is sabotaging your health, this episode offers clarity backed by evidence.What You'll Learn:Why observational studies can't prove causationThe concept of reverse causality in nutrition researchLimitations of self-reported dietary data over long periodsHow bias and confounding can distort risk estimatesWhy focusing on overall lifestyle matters far more than zero-calorie drinks Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast, Mikki speaks to Dr Glen Davies, one of New Zealand’s most vocal champions for reversing type 2 diabetes through therapeutic carbohydrate reduction.From rural general practice to a mission hospital in Papua New Guinea, Glen’s clinical journey has been anything but conventional—but it was discovering the power of low-carb and fasting that made him “feel like a healer” again. Since then, he’s helped over 115 patients in Taupō put type 2 diabetes into remission—an achievement that’s not only reshaped his practice, but challenged the conventional approach to chronic disease management. He was named General Practitioner of the Year in 2021.In this conversation, we explore what "remission" really means in clinical terms, the systems that help sustain it, and the biomarkers that shift most consistently. Glen also shares insights on the psychology of behaviour change, the risks and rewards of keto, and the real-world barriers to scaling this model across New Zealand. They also have a frank conversation of the level of knowledge that GPs have to prevent and treat the modern day health crisis that NZ (like most countries) is facing.Glen Davies: https://reversalnz.co.nz/team/dr-glen-davies/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Mikki dives into the evolving science behind creatine—not just for muscles, but for brain health. Long known as a powerhouse for strength and performance, creatine is now gaining traction as a potential tool for cognitive enhancement and mental health support. Miki explores recent research shared by Dr. Nicholas Fabiano on creatine’s potential role in improving outcomes in Alzheimer’s, depression, and traumatic brain injury (TBI). She explains how higher doses may be required to impact brain creatine levels and discusses key findings around mood, cognition, and neurological recovery. Whether you're already taking creatine or considering it, this episode will broaden your understanding of how it could support not just your workouts, but your mental clarity and emotional well-being too.Highlights:Why creatine may support brain energy metabolism and cognitive functionEvidence for creatine’s role in depression and SSRI-resistant casesHigh-dose creatine and its potential benefits in Alzheimer's and TBI recoveryDifferences in creatine needs between men and womenSafety considerations and dosing strategies for brain healthhttps://x.com/NTFabiano/status/1950155746034758119 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Dane Fuller — sports dietitian, athlete, and founder of Fuller Foods. Dane has a background in exercise science, nutrition, and behavioural change, and he brings all of that together in his mission to make nutrition simple, effective, and sustainable.In this conversation, Dane shares his journey from growing up in a fish and chip shop to becoming a champion lightweight rower and performance nutritionist. We talk about the lessons he learned through sport, why breakfast became such a cornerstone of his nutrition philosophy, and how that one simple habit helped not just thousands of clients—but also his own son, who lives with Prader-Willi syndrome.We also dig into the origins of Fuller Foods and the challenges of turning a personal solution into a product that helps others. This is a great chat about food, behaviour, business, and the real-life impact of getting the basics right.https://eatfullerfood.com/Dane Fuller is a New Zealand-based Nutritionist, Exercise Scientist, former Lecturer, Author, and founder of Fuller Foods. With a background in competitive rowing and a passion for performance, Dane has dedicated his career to helping people fuel better, move more, and live healthier.He designed the EatFit program—an evidence-based health and fitness system so effective it was licensed by a global multinational for their online TV series.  Dane’s coaching helps clients improve energy, manage weight, and enhance sports performance.Dane has been featured across TV, radio, and print media, and has worked with celebrities, athletes, and everyday individuals alike. His work is grounded in human nutrition, exercise science, and behaviour change principles—including neuro-linguistic programming (NLP).Dane is also the founder of Fuller Foods, a line of fast, protein-rich oats designed to support satiety and sustained energy. Dane’s mission is to make real, effective nutrition accessible for all. Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this Mini Mikkipedia, I tackle a topic that comes up time and time again with clients and inside Mondays Matter: how to talk to your kids about food without passing on diet culture. If you’re a parent trying to model healthy habits without moralising food or triggering disordered thinking, this episode is for you.I explore how to explain your goals to your kids (yes, even aesthetic ones!) while maintaining an abundance mindset. We cover why the issue isn't tracking or meal prep—but the language and energy we use around food and our bodies. This is a practical and compassionate episode for anyone navigating food conversations at home. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast, Mikki speaks to Julianne Taylor, a registered nutritionist and PhD candidate, whose research is diving into one of the more complex and contested areas of nutrition science: the role of diet in managing rheumatoid arthritis (RA). Julianne recently led a scoping review that sheds much-needed light on the challenges—and the promise—of using elimination and reintroduction diets for people with RA.In this conversation, we explore the broader aims of Julianne’s research programme and what drew her into this niche in the first place. We unpack the motivations behind her review, including the striking lack of standardised protocols, the limitations of popular food sensitivity tests, and the idiosyncratic ways people seem to react to foods.Julianne shares her insights on why dietary interventions remain underutilised in conventional care, despite strong patient interest and some compelling mechanistic leads—ranging from fasting and gut permeability to mast cells and neuroimmune crosstalk. We also discuss the impact of placebo and nocebo responses, the confounding effect of ultra-processed food removal.If you’ve ever wondered why diet and autoimmunity remain such a grey area—or what it will take to turn that grey into actionable science—this episode is for you.Julianne experienced first-hand the difference diet makes; she experimented with the popular Zone diet in the 90’s, and within days experienced increased energy, improved mental focus, and excellent appetite control leading to weight loss without hunger. Further experiments led to trying the paleo diet in 2009, which eliminated auto-immune joint inflammation and menstrual issues.As a result she changed careers, from a designer to a nutritionist, and went back to University to study nutrition at Massey. In 2015 Julianne completed a post graduate diploma in nutrition science.Julianne has been researching the connection between diet and health since 1997, and applying what she has learned to her clients with great success. She has a special interest in how diet controls appetite regulation via control of ‘hunger’ hormones. Using these diet principals she has helped hundreds of people lose weight with ease.The effect of diet in reducing auto-immune disease is also a topic close to her heart, and in her post graduate work she researched diet studies and Rheumatoid arthritis (RA) and interviewed 10 people who had successfully used a paleo diet to reduce symptoms or go into remission. Julianne is an AIP-certified coach.Julianne is currently doing her PhD research on the topic of dietary strategies for rheumatoid arthritis, which includes an intervention pilot study on the effect of the auto-immune protocol (AIP) diet on RAJulianne’s current hobby is powerlifting. She represented New Zealand in Sweden in 2019 in the Masters 3, 52kg category, winning a bronze medal for benchhttps://juliannetaylornutrition.com/https://podcast.mikkiwilliden.com/96https://www.youtube.com/watch?v=doLeFDn_Tr0&ab_channel=ArthritisNZhttps://pubmed.ncbi.nlm.nih.gov/40181632/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden