Mikkipedia

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki welcomes back Dr. Guillaume Millet, to discuss sex differences in ultra endurance events. They discuss the interplay between biology and behaviour, how females are different from men and what possible advantages (and disadvantages) this may have over the longer distance. They also discuss biomechanics, and how much of this differences in the performance may be due to sociological differences. They discuss a ton, including Guillaumes dream event where true sex differences could be put to the test if money was no object!PhD, is a professor at Jean Monnet University in Saint-Etienne.From 1998 to 2013, he held various academic positions in France, including a 4-year full-time research contract at the French National Institute for Medical Research (INSERM).In 2013, he moved to the University of Calgary where he directed a research team of ~15 trainees, the Neuromuscular Fatigue Lab. He also was Vice-Chair Research of the Canadian Society for Exercise Physiology from 2014 to 2016.Back to France in 2018, he received a very competitive IDEXLYON fellowship (1,16 million €), a program that aims to attract outstanding scientists with a strong international track record and now leads the ActiFS (Physical Activity, Fatigue, Health) academic chair.Prof. Millet was named at the Institut Universitaire de France as a Senior member in 2019 and director of the inter-university Laboratory of Human Movement Biology in 2020.His general research area investigates the physiological, neurophysiological and biomechanical factors associated with fatigue, both in extreme exercise and in patients (neuromuscular diseases, cancer, ICU). His research is focusing on understanding fatigue in order to create tailored rehabilitation programs for clinical populations in order to enhance patients’ quality of life.In July 2021, he had published 5 books and 260 journal articles (cited > 10,700 times), his H index was 55. He has supervised 37 postdoctoral fellows and PhD students coming from 13 different countries and he served as an external reviewer for over 60 PhD candidates. Guillaume has been an invited speaker ~ 137 times in 17 different countries.Dr Millet’s profile here: https://libm.univ-st-etienne.fr/en/research-teams/paf/researchers/millet-guillaume.html Research gate https://www.researchgate.net/profile/Guillaume-Millet-3 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz 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 Gil Blander, the founder of InsideTracker, a revolutionary platform that empowers individuals to optimise their health by tracking and improving their biomarkers. Gil shares his  journey into the world of longevity and health, shedding light on how InsideTracker is pioneering personalised health optimisation. We discuss Gil’s passion for longevity, the science behind biomarkers used in Inside Tracker, how personalised health data can lead to significant behaviour change, their own InnerAge calculation as a behaviour change tool and their published research include the bio signatures of endurance runners. This episode is a must-listen for anyone interested in the cutting edge of health optimisation, longevity science, and personal wellbeing. Gil Blander, Ph.D., is an internationally recognised biologist, longevity expert, and the founder of InsideTracker. With a profound passion for aging research and personalised health, Gil has dedicated over two decades to exploring the science of longevity and biomarker analysis. Holding a Ph.D. from the Weizmann Institute of Science and having conducted postdoctoral research at MIT, Gil's academic and professional journey has been focused on the intersection of biology, technology, and health optimisation. Through InsideTracker, he aims to empower individuals to take control of their health by providing them with personalised, data-driven insights to live longer, healthier lives. Gil's work has been featured in major publications, and he continues to be a leading voice in the fields of biotechnology and personalised health.Gil: https://www.linkedin.com/in/gilblander/Inside Tracker: https://www.insidetracker.com/Longevity by Design https://info.insidetracker.com/podcast Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Exploring the special authority criteria in New Zealand for eligibility of iron infusions and the potential risks of developing hypophosphatemia. Understanding the symptoms and severity of low phosphate levels, including the use of cola beverages to boost levels. Managing phosphate levels during iron infusions through proactive monitoring and recommendations for mitigating risks.

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 Andy Blow, founder of Precision Hydration all about..hydration. They discuss Andy’s initial interest in this area, coming from an athlete’s background and his own experience with hydration and getting it wrong. They discuss the accuracy of the sweat test and what it can tell us, what is a field-based test any athlete can use to determine their hdyration requirements, why some athletes sweat more (or lose more sodium) than others and any sex based differences. And loads more.Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title.It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and booksPrecision hydration https://www.precisionhydration.com/au/en/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Transcript generated using AI transcription services; errors may occur. Contact Mikki for clarification00:11Hey everyone, it's Mikki here. You're listening to Mini Mikkipedia on a Monday. And today I'm gonna chat about the vegetarian athlete because there are certain nutrition considerations which I feel could warrant a little bit more attention beyond just the micronutrients and macronutrients we know to be of concern. So I'm gonna run through them as I see it and then also have a chat about blood biomarkers.00:40just at the end. And I will preface this by saying that whilst of course I have an omnivore diet, I work with a number of athletes and individuals looking to optimize their vegetarian approach. These are conversations that I'll have in my clinic at least every couple of weeks because there is a way to do it properly so you're not going to be at risk of losing muscle mass or impacting negatively on recovery.01:10This is particularly for people with high energy requirements and a lot of teenagers would fall into this and particularly teenage girls who may turn vegetarian because of a moral stance or they have it in their head that this is going to help with their body composition or whatever it is. Yet often those health conscious ones take it just a little bit further than what ideally it would be taken.01:38And calories are of a concern in this space because teenagers particularly have high energy requirements just through the fact that they're growing plus their sport and of course to fill their brain for school etc. And there are just periods of the day where they just can't eat all day long, right? Not that you would necessarily want them to. And vegetarian based diets can be challenging in that getting quality calories.02:07can be limited because there is an increased fiber intake. From people who follow a vegetarian diet, which has a lot of beans and vegetables added, getting the calorie requirements in quite a high volume diet can be tricky. So, you know, if I look at the literature around this area, on balance for adults at least,02:30The difference in energy intake between omnivores and vegetarians might be only about 5%, which isn't actually a major in the big scheme of things. Someone may easily maintain their weight in that space, but it's just those higher energy requirements from a vegetarian athlete. And another person I would, or avatar if you like, that I would put into this camp would be potentially a male who is doing endurance-based sport, who has gone vegetarian and isn't03:00calories or supplementing. So they're just sort of loading up a lot on beans and rice and potatoes and and hey maybe cheese and stuff like that but find that they're actually losing weight but importantly they're unable to recover as well. So I think calories is or can be a major consideration but then of course to turn that on its head sometimes people can absolutely overdo calories particularly if they're chasing something like protein and protein which03:29It's more difficult to get in a vegetarian diet. And you do have to consume almost several hundred calories more to get the same amount of protein that you would otherwise find in a steak. If this is the case for some people, then their vegetarian approach by dropping out meat can in fact increase the calories and make it more challenging for them to maintain a body composition that aids performance and also aids health.03:56So I think that's also really worth considering too. And of course from the macronutrients, protein is the major one of consideration. And protein quality is a term which we refer to here. So it encompasses a protein's sources of amino acid composition, its digestibility, and subsequent bioavailability of specific amino acids. And also of course that metabolic fate of those amino acids.04:23Such factors are affected by the specific protein source, whether it's consumed as isolated protein, such as you'd find in a protein powder, or as a protein-rich whole food, and whether that protein source is consumed alongside other foods in a meal. Irrespective, the quality of a protein source has reliably been shown to play an important role in determining the magnitude of post-exercise muscle protein synthesis response. And that response is responsible04:53for aiding recovery. So milk, egg and meat derived proteins all stimulate robust post-exercise NPS response and this is attributed to their high essential amino acid content, particularly leucine, a lack of any notable amino acid deficiencies, rapid digestibility, and a high total digestibility and absorbability and therefore more availability in circulation.05:22So that is that they're just more bioavailable. And this has been observed in a number of studies using milk, using eggs, using ground beef and beefsteak. So we're quite confident that if you have these foods, then you're gonna be okay, particularly if they're in a certain amount, right? In contrast, there are in fact fewer studies looking at post-exercise MPS response following the ingestion of non-aminoderived proteins.05:49Nevertheless, there is a widely held view that these non-animal proteins are inferior with respect to their capacity to stimulate that NPS rate compared with animal proteins. The lower anabolic potential of these proteins is thought to be attributed to a few factors. So, the presence of non-protein constituents and anti-nutritional factors are thought to slow and reduce the digestion and absorption of protein, meaning that a lower06:17proportion of ingested amino acids become available in circulation after a meal. So they're just not there to help with that muscle protein synthesis. However, if you were eating these amino acids in their purified form, so isolated from these other food constituents, it does help that digestibility. So the digestibility or the lower digestibility is attributed to the fact that they are in a whole food and a food matrix.06:44So once you strip them out and have it in, say, a protein powder form, it's actually much better. Despite that though, these plant sources frequently have lower total essential amino acid contents, and leucine, methionine, and or lysine in particular are amino acids which are suggested to provide limitations to that muscle protein synthesis response, either at the molecular signaling or substrate availability level. And this is07:13true when we're looking at studies investigating wheat or soy protein compared to their animal-based sources. However, interestingly, there have been studies recently demonstrating that getting a good bolus ingestion of mycoprotein, which is a fungal-derived protein-rich source, and I believe that if you eat something like corn, that Q-U-O-R-N product, that's made of mycoprotein,07:41This does result in a greater stimulation of NPS compared with a leucine-matched bolus of milk protein. So non-animal protein sources aren't necessarily less anabolic, but require consideration on a case-by-case basis. So you can't just blanketly say, that's gonna be lower. An emerging theme is that the differences between animal and plant-based protein sources are absent when we have higher doses of protein.08:08So, and I talked to Don Layman about this in an upcoming episode in that you will need to, as a plant-based or a vegetarian, if that's what you're getting a lot of your protein from, you need to eat more of that protein source to get a similar muscle protein synthesis response. Whereas in certain situations where 25 grams of animal-based protein is enough to hit that NPS, you might be looking at about 40 grams of a plant-based protein to get a similar response.08:38Blending plant protein sources is suggested as a way to get rid of these essential amin...

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 Rod Mulgan, medical doctor, lawyer and author about preventative medicine. They discuss the modern diet, and how it is devoid of nutrients that help support immunity. They discuss the term hidden hunger, and how this relates to  topsoil and the nutritional content of our foods. They delve into gut related health and so much more.Aged-care doctor Dr Roderick Mulgan has a long-held interest in preventative medicine, with a research focus on inflammation, longevity, immunity and the role of functional foods. He has been a doctor for a quarter century and is a Fellow of the Royal New Zealand College of General Practitioners. Over the last decade he has developed a multi-doctor practice that services aged-care facilities. His aged-care work led to an interest in the effect of lifestyle choices on well-being and in particular (unusual among mainstream doctors) the evidence that novel foods and supplements promote long-term health. This led him to consider how the major debilitating diseases of the middle and later years evolve, and what can be done about them. He is the author of three books related to these topics Build Your Immunity For Life, examines the role of lifestyle and diet in boosting immunity and protecting against infection. In addition to these two books The Internal Flame: New Insights into Silent Inflammation, and Eat Yourself Health. He is also a practising lawyer at Rubicon Chambers.Books https://calicopublishing.co.nz/products/build-your-immunity-for-life-diet-and-lifestyle-choices-to-protect-against-infectionhttps://www.mightyape.co.nz/product/the-internal-flame/29850175Linked In profile https://www.linkedin.com/in/roderick-mulgan-b404894a/?originalSubdomain=nzStuff article https://www.stuff.co.nz/national/300930980/not-a-total-workaholic-meet-the-auckland-doctor-who-is-also-a-practising-lawyer Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz 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.comhttps://www.mikkiwilliden.com/unlocking-fatloss-success-in-2024 - sign up todayThis week on the podcast Mikki speaks to Eric Williamson about protein and endurance athletes. They discuss the importance of protein metabolism for endurance, sex differences that might exist, the discuss protein in the context of a low carbohydrate diet for an athlete and also touch on intermittent fasting. It’s a great episode!Papershttps://pubmed.ncbi.nlm.nih.gov/30252774/https://pubmed.ncbi.nlm.nih.gov/37710376/https://pubmed.ncbi.nlm.nih.gov/31083047/https://pubmed.ncbi.nlm.nih.gov/34179054/Eric has been practicing as a registered dietitian since 2015. Has a BA and BSc from Western University, and attained his MSc and PhD in exercise and metabolism from University of Toronto. He’s worked with a broad range of individuals from elite athletes with the University of Toronto’s men’s varsity basketball team and the Ontario Hockey League’s Oshawa Generals, to people trying to balance fitness goals with work and family. He founded Unlocked Fitness and Nutrition before being appointed as Director of Nutrition at Canyon Ranch.Can be found here https://www.canyonranch.com/integrative-wellness-approach/experts/eric-williamson-nutritionist/ and https://www.unlockedfitnessandnutrition.com/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order