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This week on the podcast, Mikki speaks to Brandon DaCruz, an online nutrition and physique coach, educator, and science communicator, for a deep dive into spot reduction

 Yes, we often put this in the 80s model of fitness myths, however Brandon sheds light on to how we can effectively train using scientifically backed techniques to support our physique goals, and not involve a thigh master.

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 12 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. 

https://podcast.mikkiwilliden.com/270

https://podcast.mikkiwilliden.com/226 

https://podcast.mikkiwilliden.com/300 

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Mikki shares her top strategies to stay mindful and maintain your progress while travelling—without sacrificing fun or flavour. Drawing on her own recent trips, she explores how simple tweaks to your routine can make holidays more enjoyable and less stressful, especially for those focused on fat loss or weight maintenance. From eating fewer but more satisfying meals to booking in your post-holiday reboot before you even leave, Mikki covers 16 practical tips that help you feel empowered, not restricted. Whether you're heading off on a beach escape, a hiking adventure, or a family cruise, these strategies will help you return feeling refreshed—not regretful.

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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
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 

This week on the podcast, Mikki speaks to Tina Haupert, functional diagnostic nutrition practitioner, health coach, and founder of Carrots 'N' Cake. What started as a personal blog chronicling her journey to balance healthy living with real life has grown into a platform and business that helps thousands of women optimise their health—especially those navigating the tricky terrain of hormones, metabolism, and midlife changes.

In this conversation, Tina opens up about her own health challenges, what led her to dig deeper into functional testing and root-cause approaches, and how she helps women shift from chronic dieting to sustainable strength, energy, and confidence. We talk about nutrition myths, blood sugar balance, mindset reframes, and the power of data-driven coaching that doesn’t forget the human behind the numbers.

Tina Haupert is a Functional Diagnostic Nutrition Practitioner (FDN-P), Certified Nutrition Coach, and the founder of Carrots 'N' Cake, a popular online platform and coaching business dedicated to helping women feel strong, balanced, and energised—especially through the hormonal transitions of perimenopause and beyond.

With over a decade of experience in the wellness space, Tina blends functional testing, evidence-based nutrition, and mindset coaching to help women move from chronic dieting and burnout to sustainable health and vitality. She’s passionate about making health approachable and personalised—meeting women where they are, and helping them understand their bodies better through data and compassion.

She’s also a mum, CrossFitter, and lover of real food—and believes that wellness should support your life, not control it.

Tina: https://programs.carrotsncake.com/about

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 In this Mini Mikkipedia episode, Mikki dives into practical, evidence-based strategies to support your mood and energy during the darker months. Seasonal Affective Disorder (SAD) is more common than you think—and it's not just about feeling a little “meh.” With shorter days and less sunlight disrupting our serotonin and melatonin balance, Mikki explains why we crave carbs, struggle with low mood, and experience poor sleep. She unpacks the nutritional tools that can make a real difference, from key supplements like creatine and vitamin D, to protein and gut health support. Whether you experience SAD or just feel off in winter, this episode is packed with doable, science-backed tips to help lift your mood and energy.

Topics Covered:

• The brain chemistry behind SAD and winter carb cravings
• How creatine, omega-3s, and vitamin D support mental health
• Why protein and B vitamins matter for serotonin production
• The gut-brain connection and its role in mood
• Carb timing and antioxidant foods to improve winter wellbeing

Contact Mikki:
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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com

This week on the podcast, Mikki speaks to Marco Altini—data scientist, athlete, and founder of HRV4Training—about his personal and professional exploration into periodised nutrition. Known for his evidence-based insights into heart rate variability and training readiness, Marco has recently turned the lens inward, experimenting with how varying his fuelling strategies around training intensity and adaptation goals can impact performance and recovery.

In this conversation, we dive into what led Marco to shift from a rigid, data-driven approach to one that embraces flexibility, intuition, and physiological feedback. We talk about the science behind carb periodisation, the mindset shifts required to break free from ‘high carb by default,’ and how this approach might offer not just better results—but a more sustainable relationship with training. Whether you’re a high-performing athlete or a time-poor weekend warrior, Marco shares insights that might just change the way you think about fuelling.

Marco holds a PhD in applied machine learning, a M.Sc.  in computer science engineering, and a M.Sc. n human movement sciences and high-performance coaching.

He has published more than 50 papers and patents at the intersection between physiology, health, technology, and human performance.

 Marco blends cutting-edge data analytics with practical insights for athletes and coaches. His work has been published in peer-reviewed journals, and he’s a frequent voice in the endurance and sports science communities.

Through his own training and experimentation, Marco explores the integration of physiological data—like HRV, resting heart rate, and glucose monitoring—with periodised nutrition and recovery strategies. His mission is to help others train smarter, recover better, and build a more sustainable, intuitive relationship with performance.

https://marcoaltini.substack.com/

https://www.hrv4training.com/

Previous Episode: https://podcast.mikkiwilliden.com/242

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In this episode of Mikkipedia, Mikki explores a commonly overlooked health marker—C-Reactive Protein (CRP). While traditional lab ranges often label values under 5 mg/L as "normal," Mikki explains why even mild elevations (around 3–4 mg/L) can signal underlying low-grade inflammation. She breaks down what CRP actually reflects, the various root causes (from gut issues and food sensitivities to overtraining and hormonal shifts), and what practical steps you can take to investigate and lower it. If your blood work seems “fine” but you’re not feeling your best, this episode is for you.

Tune in to learn:

• What CRP is and why “normal” might not be optimal
• Common hidden triggers of low-grade inflammation
• How to track and troubleshoot symptoms across lifestyle, diet, and hormones
• The role of food sensitivities, histamine, overtraining, and gut health
• Strategic testing, supplements, and self-experimentation tips

Contact Mikki:
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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz 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.com
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 

This week on the podcast, Mikki speaks to Dr. Dan Plews — exercise physiologist, endurance coach, and world champion Ironman athlete — about his latest chapter: stepping into the world of HYROX.

Dan has long been recognised for his scientific, data-driven approach to endurance training and his advocacy for low-carb, fat-adapted fuelling. But his pivot into hybrid fitness has been both a personal and professional experiment — one that’s tested his identity as an athlete, reshaped his training, and sparked new questions around fuelling, function, and long-term health.

In this conversation, we unpack the mindset shift from long, steady-state Ironman prep to the explosive demands of HYROX. Dan shares what he’s carried over from his Ironman days, where he’s had to reinvent his approach, and how his fuelling strategy has evolved in a more glycolytically demanding sport. We also explore the launch of Endurox, his HYROX-specific training platform with Adam Storey, and his thoughts on where hybrid racing is headed. Whether you’re an endurance athlete curious about functional fitness or just intrigued by how world-class performers adapt and evolve — this one’s for you.

Dr. Dan Plews is a sport scientist, endurance coach, and elite athlete with over two decades of experience in exercise physiology and applied coaching. He holds a PhD in Heart Rate Variability and is a world leader in endurance training methodologies. Dan has coached athletes to multiple Ironman and Olympic-level performances, and in 2018, he made headlines by winning the Ironman World Championships in Kona (age group) with a course-record time of 8:24 — the fastest ever by an amateur.

He is the founder of Endure IQ, a science-based endurance education platform, and co-creator of Endurox, which brings a structured, physiology-driven approach to HYROX training. Known for his evidence-based focus on low-carbohydrate fuelling and fat adaptation, Dan’s current work spans high-performance coaching, applied research, and helping everyday athletes train smarter and age better.

https://www.endureiq.com/. 

https://www.endurox.co/about 

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In this Mini Mikkipedia episode, Mikki dives deep into a surprisingly common but often misunderstood issue: low stomach acid (hypochlorhydria). If you’ve ever felt bloated, heavy, or fatigued after meals—or experienced reflux that persists despite using antacids—this might be the missing link in your digestive health. Mikki explains how stomach acid is foundational not just for breaking down food, but also for absorbing nutrients, protecting against pathogens, and even supporting mental clarity. She unpacks the causes of low acid, key symptoms to watch for, and evidence-based ways to naturally support healthy stomach acid levels. This is a must-listen for anyone dealing with persistent gut issues, fatigue, or nutrient deficiencies.

You’ll Learn:

• Why reflux might actually be caused by low stomach acid
• The key role stomach acid plays in digestion, immunity, and nutrient absorption
• How to identify signs of hypochlorhydria (and what you can do about it)
• Natural strategies to boost stomach acid—without meds
• How stress, aging, and diet influence acid production

Contact Mikki:
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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
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This week on the podcast, Mikki speaks to Dr. Stacy Sims — internationally renowned exercise physiologist, nutrition scientist, and passionate advocate for women in sport.

Stacy has been instrumental in changing the narrative around female physiology in the training world, coining the now widely quoted phrase: “Women are not small men.” In this conversation, we go deeper into where that messaging holds firm — and where a more nuanced, individualised approach might be more appropriate. We discuss the tension between bold public messaging and personalised science, protein thresholds for muscle maintenance, and whether cycle tracking is really worth the hype.

Among other topics Stacy shares where her thinking has shifted the most in recent years,  It's a refreshingly honest and evidence-informed conversation, with practical takeaways for women at every stage of life.

Dr. Stacy Sims, PhD, is a leading expert in sex differences in exercise physiology and nutrition, with a particular focus on optimising performance and health outcomes for women. With over 70 peer-reviewed publications, she has worked with elite athletes, military personnel, and recreational exercisers alike. Stacy earned her PhD in Environmental Exercise Physiology and Sports Nutrition from the University of Otago and held research positions at Stanford University and the University of Waikato.

She is the author of ROAR and Next Level, two groundbreaking books that translate complex science into practical advice for women navigating training, performance, and menopause. Through her research, public speaking, and courses, Stacy continues to challenge outdated practices in sports science by advocating for a more inclusive and evidence-based approach to female physiology.

https://www.drstacysims.com/

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Puffy face? Puffy body? Puffy mood? 😩 In this episode, we get into why you feel swollen—especially after a big workout, a salty meal, or adding creatine to your supplement stack.

Let’s clear the confusion between water retention, swelling, and inflammation—and why they’re not the same thing. I’ll also answer:

• Why your weight goes UP after a long hike
• Whether creatine makes you “smooth” or “swole”
• How to feel less puffy, faster
• Why your cycle might be making it worse

This is one for anyone who's ever stared at the scale in confusion. You’re not broken—your body’s doing its job. 💪

Contact Mikki:
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Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order