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Mikkipedia: Daily Summaries Delivered
by Mikki Williden
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 4 days ago1h 6m
Mobility, Strength and Staying Capable as You Age with Darren Ellis
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 chats to Darren Ellis about movement, mobility and function as we age. As always, a grounding conversation that speaks to Darren’s passion in the fitness world and helping us live our best most awesome lives.Darren Ellis, MSc, has an aim to share what he’s learned with as many people as possible, teaching them that there are no shortcuts with exercise, but that it can be achievable, and even fun, with good coaching and a supportive peer group. He is a regular contributor to a variety of popular print and web based health and fitness magazines, public speaker, and consultant to sporting organisations, businesses, universities and television.Specialties: Strength training and nutrition for fitness, sport, weight loss, muscle gain, longevity.Darren can be found at: https://www.darrenellis.coach/ 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden
- 6 days ago24 min
Mini Mikkipedia - Why Perfectionism Sabotages Your Fat Loss Progress
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, dichotomous thinking and self-compassion, Mikki shares practical ways to build systems that reduce reliance on willpower. The goal is not to follow a plan perfectly. It is to interpret setbacks more constructively, make the next useful decision and keep showing up often enough for consistency to become routine.Topics coveredWhy discipline is context-specific rather than a fixed personality traitHow rigid restraint can increase food preoccupation and loss-of-control eatingWhy the story you tell yourself after a lapse matters more than the lapseHow self-compassion supports control, confidence and continued effortPractical systems for replacing willpower with structure Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 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
- 1 weeks ago51 min
HRT, Tirzepatide and Weight Loss After Menopause with Professor Daniela Hurtado and Dr Regina Castaneda
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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast Mikki speaks to two researchers, Professor Daniela Hurtado and Dr Regina Castaneda about the interaction between HRT and tirzepatide use. In a conversation led by Regina, they talk about differences that occur as women head through menopause, the role of HRT at mitigating some of these changes and the findings from their paper looking at how hormone therapy might enhance the therapeutic effects of tirzepatide in a postmenopausal population - discussing sex related differences.Maria Daniela Hurtado Andrade, M.D., Ph.D., is from Ecuador where she completed her medical degree at the Pontifical Catholic University. Her curiosity about the causes of obesity led her to pursue doctorate-level training in Physiology and Pharmacology at the University of Florida. Her research focused on the brain's regulation of food intake. After her doctoral training, she completed Internal Medicine training at the University of Pittsburgh Medical Center in Pittsburgh, PA, and Endocrinology Fellowship specialty training at Mayo Clinic in Rochester, MN. She joined Mayo Clinic Staff in 2019.Dr. Hurtado Andrade is interested in understanding obesity's pathophysiology to develop more effective therapeutic interventions. She is part of the Mayo Clinic Precision Medicine for Obesity program. This program aims at developing an individualized approach to the management of obesity and its complications with the goal of improving outcomes. To facilitate the generation of this new knowledge, she has focused her clinical and research efforts on specific populations: perimenopausal women and breast cancer survivors. Dr. Hurtado's contributions and expertise to the field of obesity have been recognized nationally and internationally.Regina Castaneda, MD, serves as a postdoctoral research fellow at Mayo Clinic in Florida. She is also an MSc candidate at Mayo Clinic College of Medicine and Science. Her work centres on women's health topics including obesity, diabetes, and menopause-related metabolic changes.Dr Castaneda has contributed to research examining the effects of tirzepatide on weight loss in postmenopausal women and the potential influence of hormone therapy. She is affiliated with the Division of Endocrinology, Diabetes and Metabolism at Mayo Clinichttps://www.mayoclinic.org/biographies/hurtado-andrade-maria-daniela-m-d-ph-d/bio-20539671https://www.linkedin.com/in/regina-castaneda-md-8b2371358/ Paper: https://www.thelancet.com/journals/lanogw/article/PIIS3050-5038(25)00145-1/abstract Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden
- 1 weeks ago22 min
Mini Mikkipedia - When GLP-1 Weight Loss Dims Motivation
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 “wanting” and “liking,” 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 reduction may restore motivation without necessarily compromising weight-loss maintenance. While three cases cannot establish causation or prevalence, the findings highlight the importance of monitoring exercise, hobbies, social engagement, and overall enjoyment alongside weight, appetite, and gastrointestinal symptoms.Topics CoveredWhat anhedonia is and how it differs from depressionThree cases involving high-dose tirzepatideThe potential role of dopamine and reward pathwaysWhy dose reduction improved symptoms in these casesPractical considerations for patients and prescribers Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 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
- 2 weeks ago1h 3m
Fueled or Fooled? Rethinking Ultra-High Carbohydrate Fuelling with Dr Dan Plews
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 Dan Plews about his new paper ‘fuelled or fooled’ Examining the Evidence and Mechanisms Behind Ultra‑High 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 carb fuelling.Dr Dan Plews is an applied sports scientist, exercise physiologist, researcher, coach and accomplished endurance athlete with more than 17 years of experience working at the highest levels of international sport.Dan is the founder of Endure IQ, an endurance education and coaching platform designed to help athletes and coaches apply sports science in the real world. He is also the co-founder of Endurox alongside Dr Adam Storey, providing evidence-based HYROX coaching and programming that combines endurance development, strength training and race-specific preparation. In addition, Dan is Science Lead at Pillar Performance Supplements, where he helps translate emerging research into practical supplementation strategies for athletes.Dan’s work brings together scientific rigour, elite-level coaching experience and first-hand understanding of what it takes to perform. His approach is centred on giving athletes the “why” behind the “what” and helping them apply science-driven strategies to train smarter and perform at their best.Paper Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes https://link.springer.com/article/10.1007/s40279-026-02462-zhttps://www.endureiq.com/. https://www.endurox.co/about Previous appearanceshttps://podcast.mikkiwilliden.com/360https://podcast.mikkiwilliden.com/198 https://podcast.mikkiwilliden.com/107 https://podcast.mikkiwilliden.com/47 https://podcast.mikkiwilliden.com/31 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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden
- 2 weeks ago29 min
Mini Mikkipedia - Why Diets Fall Apart After Week Three
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 gets busy. She also shares practical strategies to stay consistent, including planning weekends, using simple meal templates, tracking behaviours instead of obsessing over the scale, and shifting identity from “trying to lose weight” to becoming someone who lives a fitness lifestyle.Highlights:Why motivation drops after the first few weeks of dietingHow water weight, glycogen, and scale expectations affect adherenceWhy overly rigid or repetitive plans often backfirePractical strategies for weekends, busy days, and off-plan mealsThe importance of identity, systems, and behavioural consistency Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 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
- 3 weeks ago1h 30m
Brandon Da Cruz - The Truth About Body Recomposition
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 NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks to fan favourite Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition about body recomposition. While many people think of recomp purely as losing fat and gaining muscle at the same time, Brandon breaks down the three different forms it can take, and why the common claim that you cannot build muscle and lose fat simultaneously is based on an overly simplistic view of calories in, calories out.They also dive into why women may actually be better positioned for recomp than many people assume, the physiology behind this, and what Brandon sees in practice with his clients. Mikki and Brandon unpack the nutrition and training fundamentals that need to be in place, including protein intake, progressive training, and the common mistakes that stop women from seeing meaningful changes in body composition.Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_Chasing Clarity https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience.Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half.Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author.Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes.Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals.https://podcast.mikkiwilliden.com/270https://podcast.mikkiwilliden.com/226 https://podcast.mikkiwilliden.com/300 https://podcast.mikkiwilliden.com/368 https://podcast.mikkiwilliden.com/416 https://podcast.mikkiwilliden.com/422 https://podcast.mikkiwilliden.com/458 Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/ht
- 3 weeks ago20 min
Mini Mikkipedia - Lipoedema: When Fat Loss Isn’t the Issue
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 “stubborn fat”, 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 around low-carbohydrate and ketogenic approaches, low-impact exercise, compression and lymphatic support, specialist liposuction, and the developing conversation around GLP-1 medications. This episode is essential listening for anyone who has felt dismissed, confused, or blamed when their body has not responded as expected.Highlights:Why lipoedema is biologically different from general body fatHow low-carbohydrate approaches may help reduce pain and inflammationThe role of exercise, lymphatic flow, compression and mobilityWhy specialist liposuction is currently the most direct tissue-targeting interventionWhere GLP-1 medications may fit in future lipoedema management Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 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
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About 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.
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