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This week on the podcast, Mikki speaks to Julianne Taylor, a registered nutritionist and PhD candidate, whose research is diving into one of the more complex and contested areas of nutrition science: the role of diet in managing rheumatoid arthritis (RA). Julianne recently led a scoping review that sheds much-needed light on the challenges—and the promise—of using elimination and reintroduction diets for people with RA.

In this conversation, we explore the broader aims of Julianne’s research programme and what drew her into this niche in the first place. We unpack the motivations behind her review, including the striking lack of standardised protocols, the limitations of popular food sensitivity tests, and the idiosyncratic ways people seem to react to foods.

Julianne shares her insights on why dietary interventions remain underutilised in conventional care, despite strong patient interest and some compelling mechanistic leads—ranging from fasting and gut permeability to mast cells and neuroimmune crosstalk. We also discuss the impact of placebo and nocebo responses, the confounding effect of ultra-processed food removal.

If you’ve ever wondered why diet and autoimmunity remain such a grey area—or what it will take to turn that grey into actionable science—this episode is for you.

Julianne experienced first-hand the difference diet makes; she experimented with the popular Zone diet in the 90’s, and within days experienced increased energy, improved mental focus, and excellent appetite control leading to weight loss without hunger. Further experiments led to trying the paleo diet in 2009, which eliminated auto-immune joint inflammation and menstrual issues.

As a result she changed careers, from a designer to a nutritionist, and went back to University to study nutrition at Massey. In 2015 Julianne completed a post graduate diploma in nutrition science.

Julianne has been researching the connection between diet and health since 1997, and applying what she has learned to her clients with great success. She has a special interest in how diet controls appetite regulation via control of ‘hunger’ hormones. Using these diet principals she has helped hundreds of people lose weight with ease.

The effect of diet in reducing auto-immune disease is also a topic close to her heart, and in her post graduate work she researched diet studies and Rheumatoid arthritis (RA) and interviewed 10 people who had successfully used a paleo diet to reduce symptoms or go into remission. Julianne is an AIP-certified coach.

Julianne is currently doing her PhD research on the topic of dietary strategies for rheumatoid arthritis, which includes an intervention pilot study on the effect of the auto-immune protocol (AIP) diet on RA

Julianne’s current hobby is powerlifting. She represented New Zealand in Sweden in 2019 in the Masters 3, 52kg category, winning a bronze medal for bench

https://juliannetaylornutrition.com/

https://podcast.mikkiwilliden.com/96

https://www.youtube.com/watch?v=doLeFDn_Tr0&ab_channel=ArthritisNZ

https://pubmed.ncbi.nlm.nih.gov/40181632/

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In this Mini Mikkipedia Monday, I break down what you actually need to know about Wegovy (semaglutide), now available in New Zealand. There’s a lot of noise around this weight loss medication—from the science to the stigma—and in this episode, I aim to cut through it with facts and context. I cover how GLP-1 agonists work, what makes them effective, and why they’re not just another “quick fix.” From appetite suppression and craving control to weight maintenance and muscle loss concerns, I offer a balanced look at the pros, cons, and common misconceptions. Plus, I share my take on why we need less judgment and more empathy when it comes to using tools like these in our broken food environment.

Highlights:

• The difference between Wegovy and Ozempic: use case and dosing
• How GLP-1 receptor agonists impact appetite, cravings, and metabolic health
• The role of semaglutide in long-term weight loss and potential downsides
• Why muscle loss isn’t a direct effect of the drug—and how to prevent it
• The wider implications for public health and why lifestyle vs. medication is a false dichotomy

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This week on the podcast, Mikki speaks to long-time strength and conditioning coach Darren Ellis, founder of Ellis Performance.

Darren brings decades of hands-on coaching experience and a no-nonsense approach to training, fat loss, and long-term health. We dive into some of the most commonly misunderstood elements of fat loss — from training style and frequency to mindset and habits — and why the basics still matter more than the latest trends.

We also talk about the rise of “entertainment fitness” (including HYROX — which, full disclosure, I love… and Darren decidedly does not). It makes for a great discussion on what truly moves the needle when your goal is body composition change — and why chasing novelty might be the very thing holding you back.

If you’ve ever felt confused about cardio vs strength, fasted vs fed training, or why fat loss feels harder in your 40s, this episode is full of practical, experience-based insights you’ll want to revisit again and again.

Darren is the S and C expert on Mondays Matter, which kicks off Monday 28 July - registrations for this kick off Monday 21 July to the public!

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/ 

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n this candid and thoughtful solo episode, Mikki reflects on her evolving relationship with alcohol—how her habits have changed over time, what triggered her to reassess, and why it's less about abstinence and more about intentionality. She shares personal anecdotes, insights into the physiological and psychological effects of alcohol, and practical strategies for those wanting to drink more mindfully. Whether you're considering cutting back or just curious about the impact of alcohol on health, mood, and metabolism, this episode offers relatable, non-judgmental guidance and reflection.

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This week on the podcast, Mikki speaks to Aram Grigorian, the straight-talking coach behind 4 Weeks 2 the Beach, whose refreshingly honest approach cuts through the noise of modern fitness culture. Aram has built a loyal following by calling out quick fixes, influencer myths, and the glorification of self-neglect — and replacing them with evidence-based, practical strategies that actually help people change.

In this episode, Aram and Mikki dive deep into the realities of sustainable fat loss, the emotional rollercoaster of dieting, and why the basics — sleep, food quality, and consistency — are often overlooked. They also tackle the trap of chasing aesthetics over health, the truth about fasting, and why regaining a bit of weight after a diet doesn’t mean you’ve failed. If you're tired of magic pills and motivational fluff, this conversation is the antidote.

Aram Grigorian is a nutrition and mindset coach and the founder of 4 Weeks 2 the Beach, a coaching platform built on cutting through wellness industry hype with honesty, clarity, and science. With certifications from Precision Nutrition and the Nutrition Coaching Institute, Aram blends a no-nonsense approach with deep empathy for the real-world challenges people face.

After leaving a career in finance, he found his purpose in helping others build sustainable habits around food, training, and recovery — without relying on detoxes, macros "fairy dust," or influencer fads. Known for his candid takes on diet culture, the psychology of fat loss, and the importance of behaviour change, Aram is redefining what it means to pursue health in a world full of distraction.

https://www.4weeks2thebeach.com/

Podcast https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851

IG : https://www.instagram.com/4weeks2thebeach/ and https://www.instagram.com/real.coaches.summit/ 

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Mikki dives into a common but often uncomfortable experience: unsolicited comments about your food choices. Whether it's a passive-aggressive remark, a guilt-laden plea to “just eat it,” or an offhanded judgment disguised as a joke, food commentary can derail your confidence and progress. Mikki breaks down why people make these comments—spoiler: it’s usually about them, not you—and gives you practical tools to respond in the moment. From boundary-setting one-liners to mindset shifts that build resilience, this is a must-listen for anyone trying to stay aligned with their goals in social settings. If you’ve ever felt judged, awkward, or second-guessed a choice because of someone else’s comment, this episode will leave you feeling empowered.

Highlights:

• Why food comments are more about the other person than you
• The difference between restriction and cognitive restraint
• How to respond with confidence and without apology
• The power of planning and mantras in navigating social food pressure
• Building identity and long-term transformation through small decisions

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This week on the podcast, Mikki speaks to Dr Claire Badenhorst — researcher, associate professor and athlete — about the often-overlooked intersection of iron status, performance, and menstrual health in women. Claire’s research dives deep into why iron deficiency is so prevalent among active women, and how factors like menstrual cycle phase, hormonal fluctuations, and even menstrual fluid loss can all influence iron markers.

In this conversation, Claire breaks down complex concepts like luteal phase defect and hepcidin regulation in a way that’s incredibly accessible — and relevant — for anyone who trains hard or supports female athletes. She also shares insights from her recent studies, including novel approaches to defining heavy menstrual bleeding and exploring whether menstrual fluid could be used as a tool to assess broader health markers. If you’ve ever felt fatigued, foggy, or flat in training and wondered if iron could be the missing piece — this one is a must-listen.

Dr Claire Badenhorst is an associate professor in exercise physiology at Massey University and a leading researcher in female athlete health, with a particular focus on iron metabolism, menstrual health, and performance. With a background as both an endurance athlete and academic, Claire brings a unique perspective to her work — combining scientific rigour with real-world athletic insight.

Her recent research explores the impact of menstrual cycle status on iron markers, the role of hepcidin in active women, and novel approaches to assessing menstrual fluid loss and defining heavy menstrual bleeding. Claire is passionate about improving the health, performance, and clinical care of active women by advancing the conversation around hormones, iron, and recovery.

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

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In this episode of Mini Mikkipedia, Mikki dives into the ongoing debate: should you train fasted or fed? With new research in hand—including a recent 12-week resistance training study and insights from Abby Smith Ryan's lab—Mikki breaks down what science actually says about strength, fat loss, and muscle gains depending on your pre-training nutrition. She also explores the real-world implications for early morning exercisers, especially those juggling tight schedules and body composition goals. Most importantly, Mikki highlights how mindset and context matter more than rigid rules. Whether you're a "train and go" type or someone who fuels before fitness, this episode will help you make informed, flexible choices that suit your goals—and your biology.

💡 Highlights:

• What the latest research says about fasted vs. fed resistance training
• Why the context of your day matters more than the clock
• Common pitfalls of fasted morning workouts (and how to avoid them)
• The importance of fuelling for energy availability and recovery
• How to evaluate if your current strategy is working for you

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This week on the podcast, Mikki speaks to Michelle Hurn — clinical dietitian, endurance athlete, and author of The Dietitian's Dilemma. In their conversation, Michelle shares how her lived experience with severe anorexia and disordered eating led her to question the very nutrition guidelines she was trained to promote. From confronting the failures of conventional dietetics to advocating for a low-carb, animal-based approach to health and performance, Michelle's story is one of true transformation. She opens up about the pivotal moments that reshaped her life, why she walked away from the system, and how she now helps others find food freedom and real recovery — especially those who’ve done everything “right” and are still unwell. With a background in both clinical nutrition and elite-level running, Michelle offers a rare and refreshing take on fuelling the body, reclaiming health, and redefining what healing truly looks like.

Michelle Hurn, RD, LD is a registered and licensed dietitian, author, and endurance athlete who has become a leading voice in challenging conventional nutrition guidelines. After battling a severe eating disorder and experiencing firsthand the failures of the system she was trained in, Michelle began questioning mainstream dietary advice — particularly its emphasis on low-fat, high-carbohydrate diets. Her personal recovery and professional observations led her to explore low-carbohydrate, animal-based nutrition as a therapeutic tool for both physical and mental health.

Michelle is the author of The Dietitian’s Dilemma, a powerful memoir-manifesto that blends science, personal experience, and patient stories to advocate for a radical shift in how we approach health through food. She has since dedicated her career to helping others find real recovery and vitality through nutrient-dense, bioavailable foods — particularly those who've struggled with chronic illness, disordered eating, or metabolic dysfunction. Michelle is also an accomplished ultrarunner and a passionate speaker on nutrition, mental health, and the future of dietetics.

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

https://www.thedietitiansdilemma.net/

https://www.americandiabetessociety.org/leadership

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Mikki takes a deep dive into the myth of the "ideal body weight" and why it’s not as simple—or helpful—as a single number on the scale. She unpacks the origins of the concept, tracing it back to life insurance tables and BMI metrics designed for populations, not individuals. Mikki explains why these outdated markers fall short and offers evidence-based alternatives that better reflect health: body fat percentage, appendicular lean mass index (ALMI), and waist-to-height ratio. She also discusses why context—like genetics, lifestyle, and functionality—matters far more than any textbook range. Whether you're on a fat loss journey or simply trying to feel better in your skin, this episode is a must-listen for redefining your health goals with clarity and compassion.

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