Mikkipedia
Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life. I hope you enjoy the show!
Can Diet Fix Hot Flushes? What a New Review of Food Trials Found
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Episode Summary
In this solo Monday episode, Mikki asks a question many women in midlife are asking: can diet fix hot flushes? She walks through a new systematic review in the American Journal of Clinical Nutrition from a Bond University team, which looked only at food-based randomised controlled trials in women aged 40 to 65. Fifteen trials covering 1,952 women made the cut, and the headline finding was that soy foods may reduce hot flushes. Mikki explains why the evidence behind t...
Brandon DaCruz - Protein Masterclass: How Much You Need for Muscle, Fat Loss and Ageing
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Episode Summary
Brandon DaCruz is an online nutrition and p...
Up Two Kilos After a Big Weekend? Why Most of It Isn't Fat
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Episode Summary
In this solo Monday episode, Mikki tackles a question she gets constantly from clients and on social media: why the scales can jump two kilos after a big weekend when that much fat gain seems impossible. She traces the familiar rule that a kilo of fat is worth about 7,700 calories (3,500 per pound) back to Wishnofsky's 1958 paper. She explains why it is a reasonable estimate of the energy stored in mostly-fat body weight, but a poor prediction o...
New Zealand Blackcurrant, Fat Oxidation and Recovery with Dr Matthew Cook
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Episode Summary
Dr Matthew Cook is a Senior Lecturer i...
Live Blood Analysis, Skin Scanners and IgG Tests: What They Actually Measure
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Episode Summary
In this episode, Mikki looks at three tests clients keep bringing to her that sound scientific but don't deliver what they promise: live and dry blood analysis, skin carotenoid scanners and IgG food intolerance panels. For each one she explains what the test actually measures, what it is sold as measuring, and why the gap between the two matters when people end up on a raft of supplements or a long list of foods to avoid.
GLP-1 Medications in Practice: A New Zealand View with Dr Lara Courtenay
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Episode Summary
Dr Lara Courtenay is a New Zealand-trained G...
Three Studies, Three Different Answers on Supplements and the Brain
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Episode Summary
A friend sent Mikki a link in a WhatsApp group â an NZ Herald article, originally published in the Washington Post, under the headline that popular supplements could harm the ageing brain. It named three: vitamin D, omega-3 and glucosamine. In this solo episode Mikki goes back to the three separate studies behind that single article and works through what each one actually found.
Along the way she lays out the difference between observational research and...
Carbohydrate Per Hour in Ultra Running: 90 vs 120 Grams with Paul Booth
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Episode Summary
Paul Booth, sports nutritionist, exercise physiologist and PhD researcher in ultra-running metabolism, is back on Mikkipedia, straight from UTMB week in Chamonix, where he raced OCC and worked with elite athletes. Mikki and Paul pick up where they left off a year ago, talking about how much carbohydrate trail and ultra...
What 99% Accurate Really Means on a Body Composition Scale
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Episode Summary
A client sent Mikki a link to a very flash Withings bioelectrical impedance scale â NZ$819, marketed as 99% as accurate as a DEXA scan â and asked the obvious question: is it worth the money? In this solo episode Mikki goes and reads the validation document behind that claim, and finds the problem isn't really the scale at all. It's a statistical sleight of hand that turns up constantly in health tech marketing: reporting a correlation and calling it ac...
No Healthy Dose of Alcohol, But Is There a Safe One? With Cliff Harvey
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Episode Summary
Cliff Harvey PhD is back on the p...
I Was Wrong About Why Carbs at Dinner Help You Sleep
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Episode Summary
Mikki has said many times â on this podcast, on other podcasts, and repeatedly on Instagram â that eating carbohydrate at dinner helps calm the nervous system, and that this is why people who feel wired at night sleep better when they add some back in. In this episode she corrects herself. Not on the advice, which she still gives and still sees work, but on the mechanism she has been attaching to it: insulin clearing branched-chain amino acids...
Brandon DaCruz returns: Refeeds and Diet Breaks: What the Research Shows and How to Use Them
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Episode Summary
In the latest episode of our collaboration with the Chasing Clarity Health and Fitness Podcast, Mikki is joined again by online nutrition and physique coach Brandon DaCruz to talk refeeds and diet breaks. These tools have been used in bodybuilding and physique coaching for decades, with plenty of claims attached: that...
Fasting Claims, Collagen for Cellulite, and Who to Trust in Women's Health
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Episode Summary
A solo Mini-Mikkipedia. Mikki is often asked how to tell whether someone in the women's health space is worth following, and in this episode she answers it by working through two examples of what she thinks has gone wrong: practitioners who build large audiences on free information and then, in her view, monetise their followers' insecurities.
The first half is physiology. Mikki takes two specific claims made about fasting â that it preserves muscle through gro...
Dr Robert Kushner on GLP-1s, appetite biology and coming off the drug
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Episode Summary
This week Mikki talks with Dr Robert K...
A Normal HbA1c Can Hide a Decade of Insulin Resistance
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Episode Summary
HbA1c turns up on almost every routine blood panel, and in this Monday mini episode Mikki looks at how much it can genuinely tell you. She starts with the physiology â haemoglobin picks up glucose non-enzymatically, red cells live 100 to 120 days, and the result is a weighted average of glucose exposure that leans heavily on the most recent month. That matters more than it first appears, because anything that shortens or lengthens red cell lifespan moves the...
What Are Trainers For in the GLP-1 Era? with Dr Eric Helms
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Episode Summary
Dr Eric Helms returns to Mikkipedia for an unscripted conversation about GLP-1 medications and what they mean for anyone working in nutrition and fitness. Eric is a coach, athlete, author and educator, part of the 3DMJ coaching team, co-founder of the MASS research review, and co-director of the Sports Performance Research...
Is It Emotional Eating, or Are You Just Under-Fuelled?
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Episode Summary
This is a solo Mini Mikkipedia on emotional eating, prompted by a practitioner who asked Mikki how to help a client who describes herself as a lifelong emotional eater â someone who eats when she is stressed, eats when the day has been long and she finally sits down, and has tried everything she has read about without anything sticking. Rather than going straight to coping strategies, Mikki starts by asking whether it is emotional eating at all...
Why Fat Loss Gets Harder in Menopause with Dr. Bill Campbell
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In this episode of Mikkipedia, Mikki speaks with returning guest Dr B...
Mini Mikkipedia - Why More Fibre Isnât Fixing Your Constipation Still Constipated? Hereâs What You Might Be Missing
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Constipation is often met with the same advice: eat more fibre, drink more water and move more. But what if youâre already doing all of that and still struggling? In this Mini Mikkipedia episode, Mikki explores why constipation isnât one single problem â and why piling on more fibre can sometimes make things worse. She breaks down the differences between slow-transit constipation, IBS-related symptoms and pelvic floor dysfunction, including dyssynergic defecation. Mikki also looks at why the type of fibre m...
Carbs, Fat Oxidation and Finding Your Fueling Sweet Spot with Prof. Paul Laursen
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This week on the podcast, Mikki speaks with Paul Laursen about the science of training, nutrition, and what it really means to take a personalised approach to athletic performance.
Paul and Mikki explore metabolic flexibility, fat oxidation, carbohydrate availability, and how the way an athlete fuels can influence both training...
Mini Mikkipedia - Where Did the Crunch Go? Fat Loss-Friendly Fixes
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When youâre focused on fat loss, sometimes it isnât more food youâre craving â itâs texture. In this Mini Mikkipedia episode, Mikki tackles one of the most common complaints she hears: where did all the crunch go? She shares 27 low-calorie ways to add crunch, freshness and satisfaction back into meals without relying on calorie-dense extras that can quickly eat into your budget. From cabbage, radish and sugar snap peas to crispy air-fried vegetables, pickles, sauerkraut, nori and edamame, th...
Iron, Infants and the First 1,000 Days - with Gina Ulrich
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This week on the podcast Mikki speaks to Gina Urlich, clinical n...
Mini Mikkipedia - Is Tracking Your Food Really Obsessive?
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Food tracking, weighing portions and stepping on the scales are increasingly framed as obsessive behavioursâbut are the tools themselves really the problem? In this Mini Mikkipedia episode, Mikki explores what the research actually says about self-monitoring for weight loss and maintenance. She looks at evidence showing that regular weighing and food tracking can improve awareness, support behaviour change and help people catch weight regain early, while also acknowledging that tracking can become problematic for some people. The crucial distinction app...
Rapid Fat Loss: When Faster Can Be Smarter - with Brandon DaCruz
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This week on Mikkipedia Mikki is joined by Brandon DaCruz, host of the Chasing Clarity podcast, for the first episode in a new collaborative series bringing together their perspectives on nutrition, fat loss and body composition.
They kick things off with a deep dive into rapid fat loss and protein-sparing...
Mini Mikkipedia - Why Men and Women Store Fat Differently
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wo people can have the same body weight and BMI yet face very different metabolic risks. In this episode, Mikki explores the biological reasons men and women store fat differently and why location matters more than the number on the scale. She explains how oestrogen directs fat towards the hips and thighs before menopause, why declining oestrogen can shift fat towards the abdomen, and how immune signalling, liver function and cholesterol patterns differ between the sexes. Mikki also examines womenâs s...
Medical Astrology: An Ancestral Lens on Health with Kira Sutherland
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In this episode, Kira joins Mikki to explore medical astrology through t...
Mini Mikkipedia - Food Noise, Hunger and Cravings: Know the Difference
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Food noise, hunger and cravings are often treated as interchangeable, but they arise from different biological and psychological systems. In this episode, Mikki explains how physiological hunger develops gradually in response to the bodyâs energy needs, while cravings are shorter, cue-driven urges for specific foods. Food noise is different again: a persistent background hum of food-related thoughts linked to reward circuitry, rumination and heightened responsiveness to food cues.
Mikki explores why GLP-1 medications can dramatically quiet food noi...
Mobility, Strength and Staying Capable as You Age with Darren Ellis
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This week on the podcast Mikki chats to Darren Ellis about movement, mobility and function as we age. As always, a grounding conversation that speaks to Darrenâs passion in the fitness world and helping us live our best most awesome lives.
Darren Ellis, MSc, has an aim to share wh...
Mini Mikkipedia - Why Perfectionism Sabotages Your Fat Loss Progress
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Perfectionism can look like discipline, but when it comes to fat loss, it often creates the exact opposite result. In this episode, Mikki explores why capable, high-achieving people can be disciplined in every area of life yet struggle to stay consistent with food and exercise. She explains the difference between rigid and flexible dietary restraint, why one unplanned meal can trigger an all-or-nothing spiral, and how self-criticism makes it harder to recover from normal setbacks. Drawing on research into self-efficacy, d...
HRT, Tirzepatide and Weight Loss After Menopause with Professor Daniela Hurtado and Dr Regina Castaneda
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This week on the podcast Mikki speaks to two researchers, Professor D...
Mini Mikkipedia - When GLP-1 Weight Loss Dims Motivation
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This episode explores emerging evidence that high-dose tirzepatide may reduce more than appetite and food noise in some people. Mikki breaks down a new case series involving three women who experienced anhedonia, a loss of motivation or interest in previously rewarding activities, despite achieving substantial weight loss. She explains the difference between âwantingâ and âliking,â how GLP-1 medications may influence dopamine reward pathways, and why symptoms can feel different from depression or early medication side effects. The cases suggest that dose redu...
Fueled or Fooled? Rethinking Ultra-High Carbohydrate Fuelling with Dr Dan Plews
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This week on the podcast Mikki speaks to Dan Plews about his new paper âfuelled or fooledâ Examining the Evidence and Mechanisms Behind UltraâHigh Carbohydrate Intake in Endurance Athletes - and they discuss the latest research on carbohydrate fuelling (from the very low to the very high) and the evidence base to support ultra high c...
Mini Mikkipedia - Why Diets Fall Apart After Week Three
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Why do people start a fat loss plan with a hiss and a roar, only to fall off a few weeks later? In this episode, Mikki unpacks the real reasons diets often derail once the novelty wears off. It is not just boredom or lack of discipline. Early scale loss slows, hunger increases, rigid rules become harder to sustain, and motivation naturally fades. Mikki explains why sustainable fat loss requires structure, flexibility, realistic expectations, and systems that work when life g...
Brandon Da Cruz - The Truth About Body Recomposition
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This week on the podcast, Mikki speaks to fan favourite Brandon D...
Mini Mikkipedia - Lipoedema: When Fat Loss Isnât the Issue
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In this episode of Mini Mikkipedia, Mikki unpacks lipoedema, a chronic adipose tissue disorder that remains underdiagnosed despite affecting a significant number of women. She explains why lipoedema is not simply âstubborn fatâ, but a condition involving altered fat tissue, inflammation, fibrosis, lymphatic dysfunction and pain. Mikki explores why standard diet and exercise approaches often fail to shift affected tissue, while still playing an important role in managing symptoms, inflammation, mobility and secondary weight gain. She also covers emerging evidence aroun...
Choose Your Hard: Grant Schofield on Human Potential
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This week on the podcast, Mikki speaks to returning guest Professor Grant Schofield about his book that has been released (and sold out in bookstores up and down the country): Choose Your Hard. We unpack this and more and it is, as always, an awesome conversation.Â
Grant is a Professor o...
Mini Mikkipedia - How to Spot a Fad Diet Fast
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In this Mini Mikkipedia episode, Mikki unpacks the red flags that separate a legitimate nutrition approach from a fad diet dressed up in sciencey language. Starting with a brief history of some truly wild diets, from the swamp diet to tapeworms and the drinking manâs diet, she explains why modern trends may look just as absurd in hindsight. Mikki walks through the common patterns: demonising one nutrient, promising rapid results without trade-offs, relying on testimonials instead of evidence, and hav...
Metabolism, Menopause and Midlife Body Composition with Hannah Cabre, PhD
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In this episode, Mikki speaks with Hannah Cabre from Pennington Biomedical R...
Mini Mikkipedia - Tracking Food Without Losing Your Mind
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In this Mini Mikkipedia episode, Mikki unpacks the real-world pros, cons and practicalities of food tracking. While macro counting is often sold as the âgold standard,â Mikki explains why tracking is less about complexity and more about the time, accuracy and skill required to do it well. She covers why beginners often underestimate the learning curve, how app databases can mislead, and why weighing food, logging extras and understanding raw versus cooked weights matter. The episode also explores the evidence aroun...
Michelle Matangi - Why Fat Loss Is More Than Food
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This week on the podcast Mikki speaks to returning guest Michelle Matangi about mindset around food, weight loss, weight loss maintenance and more. This is a special episode, and was originally part of the Mondays Matter curriculum, a Zoom call held with members earlier this year. As part of that, Michelle shares her own updated...
