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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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 This week on the podcast, Mikki speaks to Dr Sarah Hancock, a public health researcher whose work sits at the powerful intersection of oral health and metabolic disease. In this conversation, Sarah unpacks the often-overlooked links between what’s happening in our mouths and what’s unfolding systemically in the body.They explore how gum disease and blood sugar dysregulation are deeply intertwined, why your dentist might be the first person to flag insulin resistance, and how the microbiome of the mouth plays a much bigger role in chronic disease than we’ve given it credit for.

Sarah also challenges conventional public health approaches which you’ll find super interesting.

This is an eye-opening episode for anyone interested in prevention, systems thinking, and redefining the silos of health.

https://drsarahhancock.com/

Dr Sarah Hancock is a public health researcher. She has a PhD in public health: her research interests focused on the role of nutrition in oral health and general health, and how to design nutrition interventions to improve population health.

Sarah is an advocate for dietary lifestyles incorporating a whole food eating pattern that minimises the intake of highly refined, ultra-processed foods for the prevention of chronic diet-related disease. She currently works as an analyst at the School of Public Health at the University of Adelaide in South Australia.

https://pubmed.ncbi.nlm.nih.gov/34959913/

https://pubmed.ncbi.nlm.nih.gov/36296949/

https://pubmed.ncbi.nlm.nih.gov/30318791/ 

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Mikki dives into the complex and controversial topic of sucralose—one of the most common non-nutritive sweeteners—and whether it interferes with hunger and satiety signalling in the brain. Prompted by a new study published in Nature, Mikki explores how sucralose might increase activity in brain regions associated with hunger and reward, particularly in women and individuals with obesity or insulin resistance. She unpacks the mechanisms at play, discusses the relevance of acute vs long-term data, and weighs these findings against the broader scientific literature on artificial sweeteners. If you've ever wondered whether your sweet tooth could be tricking your brain, this episode is for you.

Highlights:

• New brain imaging study shows sucralose increases hypothalamic activity linked to hunger
• Differences in appetite response between individuals with healthy weight vs. obesity
• Potential long-term impacts of sucralose on gut health and insulin sensitivity
• Why context, diet quality, and individual response matter more than blanket rules
• How to decide if sucralose supports or hinders your own health goals

https://www.nature.com/articles/s42255-025-01227-8
https://pmc.ncbi.nlm.nih.gov/articles/PMC7817779/#s4
https://pubmed.ncbi.nlm.nih.gov/39015535/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7155288/

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This week on the podcast, Mikki speaks to Tara Ellis, one half of the powerhouse duo behind Team Ellis Running. Alongside her husband Tim, Tara has run marathons all over the globe, chasing not only finish lines but experiences, connection, and the elusive 6 Star Abbott World Marathon Majors medal. What started as a personal passion has evolved into a lifestyle, a community, and a platform for inspiration.

In this conversation, Tara shares how running became a shared purpose, the highs and lows of marathon life, and what it means to stay motivated through travel, training blocks, and the occasional curveball. She opens up about her struggles with GI issues in hot races, how she overcame them with the help of Curranz, and the mission behind their podcast The Flying RuNR. Whether you're a seasoned marathoner or still wondering if you could go the distance, Tara’s journey proves it’s never too late to start running toward something big.

Tara Ellis is a passionate marathoner, storyteller, and co-founder of Team Ellis Running. Alongside her husband Tim, she has completed marathons across the globe, earning the prestigious Six Star Abbott World Marathon Majors medal and inspiring a global community of runners along the way. Tara is also one of the four hosts of The Flying RuNR podcast, where she and her fellow Six Star finishers—Tim, Tony, and Lucia—share stories from the road, race recaps, and the friendships forged through the sport.

Known for her warmth, grit, and ability to make even the toughest training blocks sound like an adventure, Tara brings a relatable and uplifting voice to the running world. Whether she’s chasing finish lines or helping others take their first steps, Tara’s mission is clear: to connect, inspire, and prove that running is for everyone—no matter where you start.

https://flyingrunr.com/

https://www.instagram.com/team_ellis_running/ 

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Mikki dives deep into the often-overlooked challenge of weight maintenance. While fat loss gets all the glory, maintenance can feel like a grind—no more scale victories, compliments, or clear finish lines. Drawing on Seth Godin’s concept of The Dip, Mikki explains why maintaining your results is not the easy street people expect but rather the phase where the real work begins. She unpacks six key reasons maintenance feels harder than dieting and offers practical strategies to shift your mindset, build resilience, and find satisfaction in staying the course. This is a must-listen for anyone who’s reached their goal and now wonders, “What’s next?”

Episode Highlights:

• Why the absence of visible results makes maintenance feel harder than fat loss
• Seth Godin’s The Dip and how it relates to body composition goals
• Six psychological and physiological challenges during the maintenance phase
• How to set new goals and metrics to stay motivated
• Practical tips to maintain progress without burnout or rigidity

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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 one of the most debated models in metabolism research: the constrained energy model proposed by Dr. Herman Pontzer.

Together, they unpack the nuances of Pontzer’s hypothesis, challenge some of the prevailing interpretations, and explore how it compares to the traditional additive model of metabolism — where exercise is believed to directly increase total daily energy expenditure (TDEE). Brandon offers his take on how constrained energy expenditure has been misrepresented to suggest that exercise is ineffective for weight loss, and he brings both data and coaching insights to the conversation.

They also explore the concept of metabolic adaptation, sustainable metabolic scope, and what the research really says about the relationship between physical activity and body composition over time. This conversation is essential listening for anyone navigating the complexities of energy balance, fat loss, and exercise science.

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

Chasing Clarity https://podcasts.apple.com/us/podcast/lyle-mcdonald-challenging-the-constrained-energy/id1619611966?i=1000709417044

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 

Relevant podcasts

https://podcast.mikkiwilliden.com/284/transcript

https://podcast.mikkiwilliden.com/138

https://podcast.mikkiwilliden.com/51 

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In this Mini Mikkipedia Monday, I’m diving into the concept of cognitive restraint — the intentional, often skill-based ability to say “no thanks” to food when it doesn’t align with your goals. This isn’t about deprivation or dieting harder, but about building an empowering skill that helps you align your actions with your intentions. I share how cognitive restraint is developed over time (it’s not just something you’re born with), reflect on my own experience with overeating, and offer a practical roadmap of mindset shifts and tools to make restraint feel easier and more automatic. Whether you’re on a fat loss journey or just trying to regain control over your eating habits, this episode offers strategies you can start using today.

Highlights:

• Why cognitive restraint is a skill, not willpower
• The reframe that changes “restriction” into “empowerment”
• Practical strategies to build restraint (meal planning, mindfulness, visualisation)
• How your environment and daily habits impact your ability to follow through
• The power of identity and self-talk in long-term dietary success

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