Mikkipedia

Calorie cycling is a smart strategy for managing metabolic stress while dieting. It helps alleviate the challenges of continuous calorie restriction by incorporating planned breaks and carbohydrate refeeds. Discover how a simple weekday-weekend shift can maintain your social life and dietary goals. Learn the importance of high protein intake and resistance training to preserve muscle. Mikki also explains how to accurately interpret scale fluctuations after high-carb days, focusing on long-term sustainability over quick fixes.

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 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 despite mounting evidence for alternative approaches.The conversation dives into how our bodies handle minimally processed versus highly processed carbohydrates, the individuality of carbohydrate tolerance, and why excessive processed carbs play such a central role in driving insulin resistance and chronic disease. Drawing on evolutionary and anthropological insights, the discussion considers what our history of hunting, brain expansion, and plant consumption suggests about human adaptation to diet. This leads into the striking health shifts seen in indigenous populations exposed to modern foods, and whether refined carbs and oils are the primary culprits or part of a wider cultural disruption.Dr Catherine Crofts is a pharmacist, researcher, and lecturer based in New Zealand with a special interest in the early detection and prevention of metabolic disease. She completed her PhD at Auckland University of Technology, where she analysed the extensive insulin assay data collected by Dr Joseph Kraft, shedding light on how abnormal insulin responses can precede changes in blood glucose by many years.Catherine’s work focuses on hyperinsulinemia as a key driver of chronic disease, highlighting the limitations of relying solely on glucose-based measures such as HbA1c or fasting glucose. She has presented internationally on the clinical importance of Kraft’s insulin patterns, advocating for earlier and more nuanced testing to improve long-term health outcomes.With a background that combines pharmacy practice, clinical research, and teaching, Catherine brings a rare blend of practical experience and scientific insight to the conversation around metabolic health and diabetes prevention.linkedin.com/in/catherine-crofts-4a25537b?originalSubdomain=nzhttps://academics.aut.ac.nz/catherine.crofts Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

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 worth adding to your stack — or just good marketing dressed in lab coat chic.Highlights:How mitochondrial dysfunction drives aging and fatigueWhat Urolithin A is and how your gut bacteria make itHuman trials showing modest but measurable benefitsWhy exercise still beats any supplement for mitochondrial healthWho might actually benefit from Urolithin A supplementation 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

Dr. Mike T. Nelson, a leading fitness and nutrition educator, dives into the intricacies of metabolic and physiological flexibility. He outlines four key pillars: temperature, pH, fuels, and air, discussing their roles in enhancing adaptability. Mike explains the benefits of cold plunges and saunas, emphasizing their psychological and physiological impacts. He also explores acid buffering, breathing techniques, and the nuances of CO2 tolerance. Tune in for practical insights on training for chaos and improving resilience in everyday life!

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 promise but lacks long-term data. If you’re curious about food noise, appetite regulation, and how to separate science from sales tactics, this one’s for you.Highlights:How GLP-1 drugs regulate appetite, cravings, and even food noiseWhy “GLP-1 patches” are all marketing and no scienceWhat Calocurb is, how it works, and the research behind itShort-term vs long-term evidence for appetite control 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

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