Mikkipedia

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This 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 someti...

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 tr...

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This week on the podcast, Mikki speaks to Kyal Van Der Leest, founder of LVLUP Health, for a wide-ranging and clinically grounded conversation on peptides, gut health, GLP-1s, and modern metabolic dysfunction. Kyal unpacks his core philosophy that many of today’s health challenges are predictable outcomes of the environments and lifestyles we now inhabit—and why targeted supplementation and protocols may be necessary to offset those exposures.

Th...

As the year wraps up, this Mikkipedia episode invites you to pause—not to reinvent yourself, but to reassess what’s no longer serving you. Rather than buying into “New Year, New You,” Mikki reframes this season as a strategic checkpoint. She explores what it might look like to let go of outdated training practices, rigid nutrition rules, chronic restriction, unexamined supplement habits, and an overreliance on data.

The episode also tackles the less obvious clutter: self-limiting identity narratives, all-or-nothing thinking, guilt around rest, and the pervasive belief that perimenopause equals inevitable decline. Finally, Mikki turns to the mode...

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Brendan Reid shares a candid “from the trenches” story of losing more than 50 kg (111 lb) in under two years—and, just as importantly, rebuilding his trust in himself along the way. A former broadcaster turned software developer based in Dunedin, Brendan describes a lifelong struggle with weight...

In this Mini Mikkipedia episode, Mikki breaks down a refreshingly sane approach to Christmas eating — one that ditches guilt, detoxes, and “earning your food,” and instead works with your physiology. Using a simple three-phase framework — Prime, Process, Restore — Mikki explains how small, practical behaviours before, during, and after Christmas Day can dramatically improve blood sugar control, digestion, energy, and overall metabolic resilience. From protein-anchored meals and strategic movement to post-meal walks and nervous system regulation, this episode is about supporting the machinery that handles abundance — not punishing yourself for it. No calorie counting, no biohacker gadgets, no January regret. Just evidenc...

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This week on the podcast, Mikki speaks to Dr Lise Alschuler — a naturopathic oncologist, professor of clinical medicine, and one of the most respected voices in integrative cancer care worldwide. Dr Alschuler is known for bridging rigorous evidence with deeply human practice, helping people navigate not just cancer treatment, but the long arc of survivorship that follows. Her work spans circadian biology, metabolic health, botanical therapeutics, lifestyle medicine, and the psychology of living we...

It’s festive season, the pours get generous, and fat loss can suddenly feel… mysteriously harder. In this Mini Mikkipedia episode, Mikki breaks down why alcohol has more power than you think — not just because of calories, but because your body treats ethanol like a toxin and prioritises clearing it first. That means acetate becomes the preferred fuel, fat oxidation gets shoved to the back of the queue, and appetite, sleep, and next-day decision-making can all take a hit. Mikki also explains why midlife women often notice these effects more (sleep fragility, hormonal shifts, body composition changes), plus the real-w...

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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. Their conversation takes a personal turn with Brandon sharing what he has done over this N orthern Hemisphere summer to get shre...

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This week on the podcast Mikki brings back Dr Cliff Harvey and Darren Ellis to talk about their latest book (and first joint collaboration) Awesome after Forty. We talk about the inception of the book, their current thoughts on all things strength training, fitness, nutrition, health, sleep, fasting and give teasers as to what you will be able to find in the book. This is going to be a must-have for almost everybody...

In this Mini Mikkipedia  episode, Mikki digs into one of the trickiest parts of life after fat loss: eating out while you’re in maintenance. It’s a phase so many people skip entirely—swinging between strict dieting and full-tilt abandon—but learning to live in the middle is where long-term results are actually built. Mikki breaks down how to approach restaurant meals without panic, how to categorise your choices (green, amber, red), and why pre-planning beats starving yourself all day. From menu overwhelm to invisible fats, alcohol boundaries, shared plates, and how to calm the mental chatter afterwards, this epis...

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This week on the podcast Mikki speaks to Erin Power — metabolic health coach, writer, educator, and one of the most refreshingly honest voices in women’s health today. Erin has spent more than two decades in the nutrition and fitness world, and her own lived experience of bur...

In this Mini Mikkipedia episode, Mikki unpacks why fat loss in midlife never feels as straightforward as it used to — even when your strength is climbing, your shape is changing, and you know you’re doing everything right. She breaks down the hormonal shifts after menopause that make the scale far more chaotic, from cortisol-driven water swings to vasopressin turning you into a temporary camel. Mikki also explores the mindset piece: why new habits feel heavy at the start, why slow progress is still genuine progress, and how to build anchor behaviours that keep you steady when life isn’t. It’...

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This week on the podcast, Mikki speaks to returning guest Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a deep dive into nutrient timing: what actually matters, what’s been overstated, and where the science genuinely shifts outcomes in the real world.

Brandon unpacks the long-debated “anabolic window” and why it’s not as binary as social media makes it s...

In this Mini Mikkipedia, Mikki dives deep into what’s really happening to your bones in perimenopause and beyond—plus what you can do to reverse bone loss, not just slow it. She explains why the drop in oestrogen accelerates bone breakdown, why osteopenia is far from “nothing to worry about,” and how fractures become a major driver of loss of independence and early mortality.

Mikki walks through the non-negotiables for stronger bones: the right kind of exercise (hint: walking alone won’t cut it), why sleep is a critical bone-building tool, and how protein, calcium, vitamin D, K2, mag...

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In this episode, I’m joined by exercise physiologist and nutrition researcher Dr Abby Smith-Ryan to unpack what really happens to women’s metabolism through perimenopause and beyond. Abby explains why a sufficiency-based approach to women’s health research matters, and why “the science is settled” is the wrong...

Miki dives into the often-avoided topic of digestion during protein-sparing modified fasts (PSMF). If you’ve ever wondered why your gut behaves differently on these lean-protein days, this one’s for you. Miki explains what’s happening physiologically—from changes in bile flow and microbiota to electrolyte shifts—and how these can lead to constipation or, less commonly, diarrhea. She walks through practical, evidence-based strategies to get your digestion back on track, including hydration, magnesium types, vitamin C dosing, bitters, and soothing supports like slippery elm. Learn how to troubleshoot gut symptoms so your PSMF days feel as good as they lo...

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This week on the podcast, on the 5th anniversary of Mikkipedia, Mikki speaks to returning guest AND the very first guest ever on the podcast, Professor Grant Schofield. They chat about the value of doing hard things in a time where almost everything is comfortable and easy. This is on the back of Grant’s soon to be released book on the topic and this episode is a conversation between two friends and co...

The festive season doesn’t have to derail your hard-won progress. In this Mini Micropedia, Mikki unpacks why holiday weight gain (often ~0.45–1.0 kg) tends to stick around and which habits most often tip us off track—overcommitting, grazing instead of meals, early “holiday mode,” and a bit too much booze. She lays out a practical plan: prioritise sleep, ring-fence training (and rack up NEAT—aim ~8,000+ steps), keep protein front and centre, and use calorie cycling with planned indulgences (hello, PSMF structure) to enjoy social events without spiralling. You’ll learn simple boundary-setting scripts, environment hacks to reduce temptation, and mindset shifts...

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 In this episode, Mikki speaks with Professor Michael Snyder, Chair of Genetics at Stanford University and a global leader in personalised medicine. They explore how our genes, gut microbiome, and lifestyle choices interact to shape metabolic health—and why we all respond so differently to the s...

A lot of “natural” stress aids aren’t harmless—because they actually work. In this Mini Mikipedia, Mikki breaks down how popular adaptogens and nutrients interact with your HPA axis (the body’s stress-response command centre) and when that’s a blessing versus a blind spot. You’ll learn what the evidence says for ashwagandha, rhodiola, holy basil, phosphatidylserine, and why liquorice root is uniquely risky. Mikki covers dose ranges used in studies, who should be cautious (thyroid issues, pregnancy/breastfeeding, low cortisol, meds), how to test cortisol properly, and why cycling supplements beats “more is better.” She also revisits the basic...

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This week on the podcast, Mikki speaks to Hollie Nicholson — trainer, nutrition coach, and creator of the STRONG Method™, a program that’s helped thousands of women over 40 reclaim their confidence, strength, and energy.

In this conversation, they talk about what it really means to train and thrive as a busy woman in midlife. Hollie shares how she found her passion for helping women over 40, the biggest training mistakes she sees, and ho...

Calorie cycling isn’t a trick—it’s stress management for your metabolism. In this Mini Micropedia, Mikki explains how sustained restriction can drive adaptive thermogenesis: leptin falls, ghrelin rises, thyroid output dips, NEAT declines, and fat loss stalls. Then she lays out practical cycling options—from simple weekday–weekend shifts to planned carb refeeds, diet breaks, and PSMF days—so you can periodise your intake around training and real life without blowing your deficit. You’ll learn who benefits (and who shouldn’t use it), why protein (≥1.6–2.2 g/kg) and resistance training are non-negotiables, and how to set your weekly calorie...

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This week on the podcast Mikki speaks to Dr CAtherine Crofts in part 2 of their discussion on health about challenging the status quo in nutrition science. Together they take a critical look at the flaws in current dietary guidelines, particularly the persistence of high-carbohydrate, low-fat recommendations de...

This week on Mini Mikkipedia, Mikki takes a deep dive into the science of Urolithin A — the “mitochondrial molecule” making waves across the health and longevity world. Is it a genuine breakthrough or just another overhyped supplement? Mikki unpacks the research behind this postbiotic compound, how it supports mitophagy (the clean-up and renewal of mitochondria), and what human studies really show about its impact on strength, endurance, and inflammation. She explores its potential for midlife health, particularly during perimenopause, and weighs it against the proven benefits of exercise, fasting, and a nutrient-dense diet. Expect an evidence-based take on whether it’s w...

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This week on the podcast Mikki speaks to returning guest Dr Mike T Nelson about physiological flexibility and the four physiological intervention points. An OG in the exercise physiology and nutrition space, Mikki and Mike talk about expanding metabolic flexibility, and fuel substrate use, to being flexible and resilient across other domains. They talk about temperature regulation, our pH buffer and lactic acid tolerance, and breath work to enhance our ability to deal...

GLP-1 drugs like Ozempic, Wegovy, and Mounjaro have become a cultural phenomenon, transforming appetite regulation and weight loss like nothing before. But with their rise comes a flood of imitators, from flashy “GLP-1 patches” to supplements like Calocurb, all promising the same results without the needles or prescriptions. In this episode, I break down what GLP-1 actually is, how these drugs work, and why they’re so effective—not just for weight but also for cardiovascular outcomes. Then I take a closer look at the patches (spoiler: marketing magic, not science) and Calocurb’s hops extract, which shows some early prom...

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 ritua...

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This 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...

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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 th...

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 environm...

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This 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...

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...

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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 vers...

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...

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Mikki 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, micron...

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 labe...

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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.

...

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 be...

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This 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...

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...

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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 a...

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 episod...

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This 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...

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...

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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 re...

In this Mini Mikkipedia Monday, I break down what you actually need to know about Wegovy (semaglutide), now available in New Zealand. There’s a lot of noise around this weight loss medication—from the science to the stigma—and in this episode, I aim to cut through it with facts and context. I cover how GLP-1 agonists work, what makes them effective, and why they’re not just another “quick fix.” From appetite suppression and craving control to weight maintenance and muscle loss concerns, I offer a balanced look at the pros, cons, and common misconceptions. Plus, I share my tak...

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This week on the podcast, Mikki speaks to long-time strength and conditioning coach Darren Ellis, founder of Ellis Performance.

Darren brings decades of hands-on coaching experience and a no-nonsense approach to training, fat loss, and long-term health. We dive into some of the most commonly misunderstood elements of fat loss — from training style and frequency to mindset and habits — and why the basics still matter more than the latest trends.

We...

n this candid and thoughtful solo episode, Mikki reflects on her evolving relationship with alcohol—how her habits have changed over time, what triggered her to reassess, and why it's less about abstinence and more about intentionality. She shares personal anecdotes, insights into the physiological and psychological effects of alcohol, and practical strategies for those wanting to drink more mindfully. Whether you're considering cutting back or just curious about the impact of alcohol on health, mood, and metabolism, this episode offers relatable, non-judgmental guidance and reflection.

Contact Mikki:
https://mikkiwilliden.com/
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This week on the podcast, Mikki speaks to Aram Grigorian, the straight-talking coach behind 4 Weeks 2 the Beach, whose refreshingly honest approach cuts through the noise of modern fitness culture. Aram has built a loyal following by calling out quick fixes, influencer myths, and the glorification of se...

Mikki dives into a common but often uncomfortable experience: unsolicited comments about your food choices. Whether it's a passive-aggressive remark, a guilt-laden plea to “just eat it,” or an offhanded judgment disguised as a joke, food commentary can derail your confidence and progress. Mikki breaks down why people make these comments—spoiler: it’s usually about them, not you—and gives you practical tools to respond in the moment. From boundary-setting one-liners to mindset shifts that build resilience, this is a must-listen for anyone trying to stay aligned with their goals in social settings. If you’ve ever felt judged, awkw...

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This week on the podcast, Mikki speaks to Dr Claire Badenhorst — researcher, associate professor and athlete — about the often-overlooked intersection of iron status, performance, and menstrual health in women. Claire’s research dives deep into why iron deficiency is so prevalent among active women, and how factors like menstrual cycle phase, hormonal fluctuations, and even menstrual fluid loss can all influence iron markers.

In this conversation, Claire breaks down complex concepts like l...

In this episode of Mini Mikkipedia, Mikki dives into the ongoing debate: should you train fasted or fed? With new research in hand—including a recent 12-week resistance training study and insights from Abby Smith Ryan's lab—Mikki breaks down what science actually says about strength, fat loss, and muscle gains depending on your pre-training nutrition. She also explores the real-world implications for early morning exercisers, especially those juggling tight schedules and body composition goals. Most importantly, Mikki highlights how mindset and context matter more than rigid rules. Whether you're a "train and go" type or someone who fuels befo...

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This week on the podcast, Mikki speaks to Michelle Hurn — clinical dietitian, endurance athlete, and author of The Dietitian's Dilemma. In their conversation, Michelle shares how her lived experience with severe anorexia and disordered eating led her to question the very nutrition guidelines she was trained to p...

Mikki takes a deep dive into the myth of the "ideal body weight" and why it’s not as simple—or helpful—as a single number on the scale. She unpacks the origins of the concept, tracing it back to life insurance tables and BMI metrics designed for populations, not individuals. Mikki explains why these outdated markers fall short and offers evidence-based alternatives that better reflect health: body fat percentage, appendicular lean mass index (ALMI), and waist-to-height ratio. She also discusses why context—like genetics, lifestyle, and functionality—matters far more than any textbook range. Whether you're on a fat loss j...

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 This week on the podcast, Mikki speaks to Dr Sarah Hancock, a public health researcher whose work sits at the powerful intersection of oral health and metabolic disease. In this conversation, Sarah unpacks the often-overlooked links between what’s happening in our mouths and what’s unfolding systemically in the body.They explore how gum disease and blood sugar dysregulation are deeply intertwined, why your dentist might be the first person to flag insul...

Mikki dives into the complex and controversial topic of sucralose—one of the most common non-nutritive sweeteners—and whether it interferes with hunger and satiety signalling in the brain. Prompted by a new study published in Nature, Mikki explores how sucralose might increase activity in brain regions associated with hunger and reward, particularly in women and individuals with obesity or insulin resistance. She unpacks the mechanisms at play, discusses the relevance of acute vs long-term data, and weighs these findings against the broader scientific literature on artificial sweeteners. If you've ever wondered whether your sweet tooth could be tricking your...

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This week on the podcast, Mikki speaks to Tara Ellis, one half of the powerhouse duo behind Team Ellis Running. Alongside her husband Tim, Tara has run marathons all over the globe, chasing not only finish lines but experiences, connection, and the elusive 6 Star Abbott World Ma...

Mikki dives deep into the often-overlooked challenge of weight maintenance. While fat loss gets all the glory, maintenance can feel like a grind—no more scale victories, compliments, or clear finish lines. Drawing on Seth Godin’s concept of The Dip, Mikki explains why maintaining your results is not the easy street people expect but rather the phase where the real work begins. She unpacks six key reasons maintenance feels harder than dieting and offers practical strategies to shift your mindset, build resilience, and find satisfaction in staying the course. This is a must-listen for anyone who’s reached their...

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This week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into one of the most debated models in metabolism research: the constrained energy model proposed by Dr. Herman Pontzer.

Together, they unpack the nuances of Pontzer’s hypothesis, challenge some of the prevailing interpretations, and explore how it compares to the traditional additive model of...

In this Mini Mikkipedia Monday, I’m diving into the concept of cognitive restraint — the intentional, often skill-based ability to say “no thanks” to food when it doesn’t align with your goals. This isn’t about deprivation or dieting harder, but about building an empowering skill that helps you align your actions with your intentions. I share how cognitive restraint is developed over time (it’s not just something you’re born with), reflect on my own experience with overeating, and offer a practical roadmap of mindset shifts and tools to make restraint feel easier and more automatic. Whether you’re o...

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This week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into spot reduction

 Yes, we often put this in the 80s model of fitness myths, however Brandon sheds light on to how we can effectively train using scientifically backed techniques to support our physique goals, and not involve a thigh master.

Duration: 01:19:51

Mikki shares her top strategies to stay mindful and maintain your progress while travelling—without sacrificing fun or flavour. Drawing on her own recent trips, she explores how simple tweaks to your routine can make holidays more enjoyable and less stressful, especially for those focused on fat loss or weight maintenance. From eating fewer but more satisfying meals to booking in your post-holiday reboot before you even leave, Mikki covers 16 practical tips that help you feel empowered, not restricted. Whether you're heading off on a beach escape, a hiking adventure, or a family cruise, these strategies will help you re...

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This week on the podcast, Mikki speaks to Tina Haupert, functional diagnostic nutrition practitioner, health coach, and founder of Carrots 'N' Cake. What started as a personal blog chronicling her journey to balance healthy living with real life has grown into a platform and business that he...

 In this Mini Mikkipedia episode, Mikki dives into practical, evidence-based strategies to support your mood and energy during the darker months. Seasonal Affective Disorder (SAD) is more common than you think—and it's not just about feeling a little “meh.” With shorter days and less sunlight disrupting our serotonin and melatonin balance, Mikki explains why we crave carbs, struggle with low mood, and experience poor sleep. She unpacks the nutritional tools that can make a real difference, from key supplements like creatine and vitamin D, to protein and gut health support. Whether you experience SAD or just feel off in wint...

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This week on the podcast, Mikki speaks to Marco Altini—data scientist, athlete, and founder of HRV4Training—about his personal and professional exploration into periodised nutrition. Known for his evidence-based insights into heart rate variability and training readiness, Marco has recently turned the lens inward, experimenting with how varying his fuelling strategies around training intensity and adaptation goals can impact performance and recovery.

In this conversation, we dive into what led...

In this episode of Mikkipedia, Mikki explores a commonly overlooked health marker—C-Reactive Protein (CRP). While traditional lab ranges often label values under 5 mg/L as "normal," Mikki explains why even mild elevations (around 3–4 mg/L) can signal underlying low-grade inflammation. She breaks down what CRP actually reflects, the various root causes (from gut issues and food sensitivities to overtraining and hormonal shifts), and what practical steps you can take to investigate and lower it. If your blood work seems “fine” but you’re not feeling your best, this episode is for you.

Tune in to learn:

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This week on the podcast, Mikki speaks to Dr. Dan Plews — exercise physiologist, endurance coach, and world champion Ironman athlete — about his latest chapter: stepping into the world of HYROX.

Dan has long been recognised for his scientific, data-driven approach to endurance training and his ad...

In this Mini Mikkipedia episode, Mikki dives deep into a surprisingly common but often misunderstood issue: low stomach acid (hypochlorhydria). If you’ve ever felt bloated, heavy, or fatigued after meals—or experienced reflux that persists despite using antacids—this might be the missing link in your digestive health. Mikki explains how stomach acid is foundational not just for breaking down food, but also for absorbing nutrients, protecting against pathogens, and even supporting mental clarity. She unpacks the causes of low acid, key symptoms to watch for, and evidence-based ways to naturally support healthy stomach acid levels. This is a must...

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This week on the podcast, Mikki speaks to Dr. Stacy Sims — internationally renowned exercise physiologist, nutrition scientist, and passionate advocate for women in sport.

Stacy has been instrumental in changing the narrative around female physiology in the training world, coining the now widely quoted phrase: “Women are not small men.” In this conversation, we go deeper into where that messaging holds firm — and where a more nuanced, individualised approach might be more app...

Puffy face? Puffy body? Puffy mood? 😩 In this episode, we get into why you feel swollen—especially after a big workout, a salty meal, or adding creatine to your supplement stack.

Let’s clear the confusion between water retention, swelling, and inflammation—and why they’re not the same thing. I’ll also answer:

This is one for anyone who's ever stared at the scale in confusion. You’re not broken—you...

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This week on the podcast, Mikki speaks to Dr Christine Houghton — a trailblazer in the field of Nutritional Biochemistry and Nutrigenomics. Christine’s work sits at the intersection of clinical nutrition, molecular biology, and lifestyle medicine, and she’s perhaps best known for her groundbreaking research...

In this episode, Mikki breaks down exactly what happens when you overeat — whether it’s Easter, a birthday, or just a big weekend — and why it's not the catastrophe it often feels like. She explains how your body processes a binge (hint: it’s mostly water, not fat), why you don’t need to panic, and how to reset both physically and mentally without falling into a shame spiral. Mikki shares practical steps to stabilise your blood sugar, mindset, and habits in the days after, helping you move forward with confidence and self-kindness. A must-listen if you’ve ever worried that...

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This week on the podcast, Mikki speaks to Dr. Matt Budoff – a world-renowned cardiologist and researcher who has spent decades at the forefront of cardiovascular imaging and prevention. Known for his pioneering work in coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA), Dr. Budoff has helped transform how we detect and assess heart disease risk.

In this conversation, we explore what first sparked his interest in cardiovascular imaging and ho...

Sign up to the vegetarian fat loss webinar 👉 https://www.mikkiwilliden.com/vegetarian-fatloss-webinar

In this Mini Mikkipedia episode, Mikki dives deep into the nuances of optimising a vegetarian diet for fat loss — a topic that’s often overlooked but hugely important for those wanting to maintain muscle mass, support metabolism, and get leaner without meat. She breaks down why plant-based diets can make fat loss more challenging and highlights the key “metabolic nutrients” that are often lacking. From creatine and carnitine to taurine, zinc, and omega-3s, Mikki outlines what to focus on, how to supplement smartly, and how to...

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This week on the podcast Mikki speaks to Dr Cliff Harvey, fan favourite, to talk about the ketogenic diet, diet trends, energy expenditure and calories and just… a whole lot related to this. As always, not to be missed.

Cliff Harvey, PhD...

Think high ferritin just means you're iron-loaded? Not so fast. In this episode, I unpack what elevated ferritin really means, how to tell if it's iron overload or inflammation, and what steps to take next.

We cover:

Whether you're dealing with fatigue, metabolic issues, or puzzling lab results—this one’s for you.

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This week on the podcast, Mikki speaks to Nina Teicholz, Ph.D.—science journalist, bestselling author of The Big Fat Surprise, and Executive Director of The Nutrition Coalition.

In this conversation, Nina sheds light on one of the most under-acknowledged crises in public health: the fragile scientific foundation of the U.S. Dietary Guidelines. In essence, nutrition science continues to shape national policy despite being built on weak, inconsistent, and sometimes fu...

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This week on tht podcast Mikki speaks to returning guest Dr Philip Prins on his latest study investigating the role of carbohydrate in endurance performance. They discuss the study, Mikki’s own experience in her recent stage run event and also what this means for endurance athl...

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This week on the podcast, Mikki speaks to omega-3 expert Greg Peoples to unpack the science behind these essential fats and their impact on health and performance. They discuss the differences between DHA, EPA, and pro-resolving mediators (SPMs), the best dietary sources—including the surprising mention of tuna—and what an optimal Omega-3 Index looks like. Greg also explains whether we can reach ideal levels through diet alone, or if supplementation is necessary.

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This week on the podcast, Mikki speaks to Dr Paul Reynolds about the effects of vaping on health, particularly its impact on inflammation, cancer risk, and pregnancy outcomes. Dr Reynolds, whose background is in lung development and disease, has been investigating how e-cigarettes influence inflammatory pathways, gl...

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This week on the podcast, Mikki speaks to Kent Johns—former broadcaster turned health coach—about a topic that’s becoming increasingly relevant in today’s high-pressure world: burnout. Having worked extensively with executives and professionals, Kent has seen firsthand the common patterns that lead high-achievers to the brink of exhaustion.

In this conversation, Kent shares his insights into distinguishing between ‘good stress’—the kind that fuels performance—and ‘bad stress,’ which leads to break...

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This week on the podcast, Mikki speaks to Dr. Alex Bartle all about sleep. Dr. Bartle, a leading sleep specialist, shares insights into the key habits that make the biggest difference in sleep quality, the science behind sleep stages, and the common misconceptions that keep people fr...

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This week on the podcast, Mikki speaks to Dr. James Dorling, a researcher whose work challenges many of the traditional assumptions around energy expenditure, weight loss, and personalised nutrition.

Dr. Dorling’s research spans multiple large-scale studies, including the E-MECHANIC trial, which revealed that traditional metabolic equations often overestimate energy burn—particularly in certain populations. His work also highlights differences in how men and women, and people of different ethnicities, respond to e...

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This week on the podcast Mikki speaks to returning guest Dr Tony Botaugy, for a robust discussion around fuelling for different athletes and different contexts. They also discuss low energy availability and the prevalence of relative energy deficiency in sport. Mikki and Tony don’t always agre...

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Today on the podcast, Mikki speaks to Dr. Dom D’Agostino, a leading researcher in metabolic health, ketogenic diets, and performance optimization. Dom has been at the forefront of exploring how nutrition—particularly low-carb and ketogenic strategies—impacts brain health, endurance performance, cancer metabolism, and longevity.

In this episode, he and Mikki dive into two major topics that have been gaining traction in the health and nutrition space: allulo...

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Today on the podcast, Mikki speaks to Kristi Storoschuk, a passionate researcher, science communicator, and PhD candidate at Queen’s University. Kristi’s research focuses on exercise physiology, metabolic health, and the fascinating world of nutrient-exercise timing.

In this episode, we dive i...

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