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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 seem. He and Mikki explore how pre- and post-workout nutrition can affect not just muscle protein synthesis but muscle protein breakdown, training volume, recovery, appetite regulation, energy expenditure, and even how the body partitions fuel toward muscle or fat. They look at insulin sensitivity around training, cortisol’s role in extended sessions, and how to structure peri-workout nutrition differently for fat loss versus muscle building. They also discuss carbohydrate timing, intra-workout fuelling, and the most persistent myths that still mislead lifters today.

A conversation for anyone who wants to train smarter, not just harder — and understand the metabolic choreography that happens behind the scenes of every rep.

Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_

Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910

Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com. 

Brandon has spent over 13 years  working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients. 

He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals. 

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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, magnesium, collagen, creatine and omega-3s all fit together. She also covers meds, alcohol, smoking, and what realistic “reversal” of osteopenia looks like in your 50s, 60s and 70s.

Episode Highlights

• How much bone density women typically lose after menopause
• The most effective training mix: resistance, impact, and where weighted vests/vibration fit
• The surprising role of sleep and stress in bone building
• Protein, calcium, K2, D, magnesium, collagen, creatine & omega-3 for bone health
• Why osteopenia can be improved—and what success really looks like

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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 way to think about female physiology. We dig into metabolic changes in midlife, low energy availability, and why so many women are unintentionally under-fuelling while feeling “weight-loss resistant.” Abby shares her latest work on nutrient timing, fed vs fasted training, pre-exercise protein, and how progressive resistance training (with and without creatine) can rapidly improve muscle, fat mass, bone and confidence in midlife women. We also touch on GLP-1s, metabolic flexibility, CGMs, and daily urine hormone tracking as emerging tools for understanding this life stage.

Episode highlights

• Why women’s research needs a “sufficiency” rather than “scarcity” mindset
• How under-eating, stress and low energy availability drive metabolic slowdown in midlife
• Fed vs fasted training, pre-workout protein, and practical nutrient timing for women
• New data on resistance training, creatine, and rapid changes in muscle, fat and bone in perimenopause
• Using CGMs and daily urine hormone tracking to better understand symptoms and tailor training

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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 look on paper.

Highlights:

• Why constipation is common on low-fat, low-fibre, high-protein days
• How bile flow, hydration, and electrolytes affect gut motility
• Magnesium, vitamin C, and bitters as tools for smoother digestion
• Gentle fixes for diarrhea and when to adjust supplements
• The transitional nature of gut changes during PSMF

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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 colleagues about the important pillars of doing hard things and how they integrate this principle into their own lives.

Grant is a Professor of Public Health at Auckland University of Technology, former Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE.

Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life.

He lives and breathes the motto “be the best you can be”, and sees this as a game-changer for the health system – capable of transforming the current health (sickness) model, to one in which we aspire to be well. He is redefining public health as the science of human potential; the study of what it takes to have a great life.

Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise.

He brings his fluency across several scientific disciplines – from human physiology, to psychology, to peak performance – to his role at PREKURE, where he delivers world class training in lifestyle medicine

Grant’s What the Fat books can be sourced here: https://profgrant.com/books/

You can find Grant through the following avenues.

Grant Schofield Blog: https://profgrant.com/

Pre Kure https://prekure.com/

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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—discipline over willpower, self-compassion over perfectionism—to carry you into January feeling calm, in control, and confident. Mikki also shares details of the Mondays Matter Christmas Edition—on sale now, doors close Sun 9 Nov, programme kicks off Mon 10 Nov.

Highlights

• The five holiday derailers and how to spot yours
• Sleep, stress, steps: the big dial-movers for appetite and control
• Protein-forward meals and “graze phase” antidotes
• Calorie cycling & planned indulgence (including PSMF days)
• Alcohol tactics: caps, spacing, hydration, and smarter choices

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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 same foods. Mike shares insights from his groundbreaking research using wearables and genomics to track health in real time, the future of personalised nutrition, and how continuous glucose monitors (CGMs) can help anyone understand their body better. They also discuss the link between viral infections and diabetes, why strength training matters more than you think, and how food truly functions as medicine.

Highlights:

• The genetics of metabolic individuality and why “one-size-fits-all” diets don’t work
• How CGMs reveal surprising glucose spikes and help improve long-term health
• The microbiome’s crucial role in metabolism and disease risk
• Subtypes of diabetes and what they mean for treatment and lifestyle
• Why Professor Snyder believes health tracking is the future of preventive medicine

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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 basics that move the needle—sleep, protein-centred meals, training balance, boundaries, and connection—so supplements can supplement a solid plan, not replace it.

Highlights

• How HPA axis modulation can help—or hinder—stress recovery
• Liquorice root and pseudoaldosteronism: real risks, not theory
• Phosphatidylserine blunts cortisol; context and cycling matter
• Rhodiola and holy basil: mixed/early evidence, variable extracts
• Testing (4-point saliva, timing), interactions, and quality assurance

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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 how her own approach has evolved — from “lifting like cardio” in her twenties to prioritising muscle and recovery now. They dive into mindset shifts, hormonal changes, and the reality of balancing fitness with family and work. Hollie also opens up about how to navigate body changes with compassion, stay consistent when life feels chaotic, and why self-care isn’t selfish — it’s strategic.

Hollie is a French fry–loving, dessert-ordering, early-to-bed Midwest mum of three who feels most alive in the mountains and always has an afternoon Diet Coke in hand. In 2020, she swapped her fifth-grade classroom for a Zoom screen and discovered a dream she didn’t know she had. What began with 40 women in a garage grew into a global movement — and today, Hollie helps women everywhere get stronger, inside and out.

Hollie and her programs can be found here https://www.hollienicholsonstrong.com/about-me 

https://www.instagram.com/hollienicholsonstrong/?hl=en

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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 budget, distribute it across the week, and interpret scale bumps from glycogen and water. The goal: precision over punishment—an approach you can actually sustain.

Don’t miss Mikki’s webinar “Fat Loss in the Festive Season” on Wednesday 29 October, running at 1:00 pm and 7:00 pm NZT.

Episode Highlights

• Why adaptive thermogenesis makes continuous dieting harder (leptin ↓, ghrelin ↑, thyroid ↓, NEAT ↓).
• Calorie-cycling options: weekday–weekend shifts, strategic carb refeeds, diet breaks, PSMF; pros and cons.
• Non-negotiables: high protein (≥1.6–2.2 g/kg) and resistance training to protect lean mass.
• How to plan: set maintenance, choose a 15–25% weekly deficit, distribute low/high days around training and social life.
• Interpreting the scale: glycogen + water explain short-term weight spikes after high-carb days.

Contact Mikki:
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