Mikkipedia

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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 Through her research, public speaking, and courses, Stacy continues to challenge outdated practices in sports science by advocating for a more inclusive and evidence-based approach to female physiology.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. 💪

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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

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast, Mikki speaks to Dr Christine Houghton — a trailblazer in the field of Nutritional Biochemistry and Nutrigenomics. Christine’s work sits at the intersection of clinical nutrition, molecular biology, and lifestyle medicine, and she’s perhaps best known for her groundbreaking research into sulforaphane — the broccoli-derived phytochemical with potent cellular protective effects. In this conversation, we dive into the concept of food as information, the role of nutrigenomics in personalised health care, and how phytochemicals like sulforaphane can upregulate our body's own defence systems. Christine brings decades of clinical, academic, and formulation experience to the table, and this is a must-listen for anyone wanting to understand the power of food beyond just calories and macros.

 Dr Christine Houghton has enjoyed a fulfilling and varied career in Nutritional Medicine spanning more than 30 years. As a clinician, author, educator, and researcher, she is internationally recognised for her pioneering work in the clinical application of nutrigenomics — particularly the broccoli-derived phytochemical sulforaphane. Christine earned her PhD in Nutritional Biochemistry–Nutrigenomics from the University of Queensland, where she is also an Adjunct Lecturer in the School of Human Movement and Nutrition Science. She is the founding director of Cell-Logic, where she formulates evidence-based, nutrigenomically active supplements grounded in her research.

Dr Christine: https://cell-logic.com.au/our-executive-team/dr-christine-houghton/ 

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In this episode, Mikki breaks down exactly what happens when you overeat — whether it’s Easter, a birthday, or just a big weekend — and why it's not the catastrophe it often feels like. She explains how your body processes a binge (hint: it’s mostly water, not fat), why you don’t need to panic, and how to reset both physically and mentally without falling into a shame spiral. Mikki shares practical steps to stabilise your blood sugar, mindset, and habits in the days after, helping you move forward with confidence and self-kindness. A must-listen if you’ve ever worried that you “ruined everything” after an indulgent day!

Highlights:

• What actually happens physiologically when you overeat (it's not all fat gain!)
• How guilt, not food, creates the real damage after a binge
• Practical steps for bouncing back: protein meals, walking, hydration, mindset resets
• Why emotional neutrality with food choices is critical for long-term success
• How small "blips" fit into the bigger picture of your health journey

Contact Mikki:
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This week on the podcast, Mikki speaks to Dr. Matt Budoff – a world-renowned cardiologist and researcher who has spent decades at the forefront of cardiovascular imaging and prevention. Known for his pioneering work in coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA), Dr. Budoff has helped transform how we detect and assess heart disease risk.

In this conversation, we explore what first sparked his interest in cardiovascular imaging and how his views on lipids, plaque, and heart disease risk have evolved over time. We dig into his recent research on lifestyle interventions—particularly low-carbohydrate and ketogenic diets—and how they affect LDL cholesterol, atherosclerosis, and overall coronary health.

We also discuss the implications of his KETO study, which found no direct correlation between elevated LDL-C and plaque burden in lean, metabolically healthy individuals following a ketogenic diet.

Dr. Matthew J. Budoff is a distinguished cardiologist and professor of medicine at the David Geffen School of Medicine at UCLA. He holds the Endowed Chair of Preventive Cardiology at Harbor-UCLA Medical Center and serves as the Program Director and Director of Cardiac CT in the Division of Cardiology 

Renowned for his pioneering work in non-invasive cardiovascular imaging, Dr. Budoff has significantly advanced the use of coronary artery calcium (CAC) scoring and computed tomography angiography (CCTA) to detect and monitor coronary artery disease. His research focuses on early detection methods for cardiac disease, aiming to identify high-risk patients and implement preventive strategies 

Dr. Budoff has authored or co-authored over 50 books and book chapters and more than 2,000 articles and abstracts. His contributions have been recognised with numerous awards, including the Gold Medal Award from the Society of Cardiovascular Computed Tomography and designation as a Master of the Society 

Matt Budoff https://profiles.ucla.edu/matthew.budoff

LMHR https://www.jacc.org/doi/10.1016/j.jacadv.2024.101109 

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Contact Mikki:
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Sign up to the vegetarian fat loss webinar 👉 https://www.mikkiwilliden.com/vegetarian-fatloss-webinar

In this Mini Mikkipedia episode, Mikki dives deep into the nuances of optimising a vegetarian diet for fat loss — a topic that’s often overlooked but hugely important for those wanting to maintain muscle mass, support metabolism, and get leaner without meat. She breaks down why plant-based diets can make fat loss more challenging and highlights the key “metabolic nutrients” that are often lacking. From creatine and carnitine to taurine, zinc, and omega-3s, Mikki outlines what to focus on, how to supplement smartly, and how to preserve muscle mass while leaning out. If you're plant-based and struggling to shift body fat despite “doing everything right,” this episode is a must-listen.

🎯 Topics Covered:

• Why vegetarian diets often fall short for fat loss
• The importance of muscle in metabolic health
• Key nutrients missing from most plant-based diets
• Supplement strategies for creatine, carnitine, taurine, and more
• The real story behind protein quality and plant-based sources

Contact Mikki:
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NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz
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

NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

This week on the podcast Mikki speaks to Dr Cliff Harvey, fan favourite, to talk about the ketogenic diet, diet trends, energy expenditure and calories and just… a whole lot related to this. As always, not to be missed.

Cliff Harvey, PhD, is New Zealand’s expert on the effects of a ketogenic diet in a healthy population, but so much more than that. He has been  helping people to live healthier, happier lives, and to perform better since starting in clinical practice (way back...) in the late 1990s. Over this time he has been privileged to work with many Olympic, professional, Commonwealth and other high performing athletes. He has also worked with many people to overcome the effects of chronic and debilitating health conditions. Along the way he has founded or co-founded many successful businesses in the health, fitness and wellness space, including the Nutrition Store Online and Holistic Performance Institute, NZ’s leading certification and diploma for health, nutrition, health coaching and performance that has many of the world experts teaching on the course, so students are learning from the best.

Cliff has  over 20 years experience as a strength and nutrition coach and, in addition to his PhD research, he is a Registered Clinical Nutritionist, qualified Naturopath (Dip.Nat – NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.

You can find Cliff over at https://cliffharvey.com/

Holistic Performance Institute: https://www.holisticperformance.institute/ 

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Think high ferritin just means you're iron-loaded? Not so fast. In this episode, I unpack what elevated ferritin really means, how to tell if it's iron overload or inflammation, and what steps to take next.

We cover:

• What ferritin is (and isn’t)
• The difference between iron overload and inflammation
• Key lab markers to look at beyond ferritin
• Lifestyle, dietary, and supplement strategies to bring levels down safely

Whether you're dealing with fatigue, metabolic issues, or puzzling lab results—this one’s for you.

Contact Mikki:
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NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz
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

This week on the podcast, Mikki speaks to Nina Teicholz, Ph.D.—science journalist, bestselling author of The Big Fat Surprise, and Executive Director of The Nutrition Coalition.

In this conversation, Nina sheds light on one of the most under-acknowledged crises in public health: the fragile scientific foundation of the U.S. Dietary Guidelines. In essence, nutrition science continues to shape national policy despite being built on weak, inconsistent, and sometimes fundamentally flawed evidence.

They discuss a recent paper published in the American Journal of Clinical Nutrition, which found the systematic reviews used to support the guidelines to be of “critically low quality”. Nina breaks down why this matters, how key types of research have been excluded, and why the process lacks transparency and rigour. They explore how industry influence, institutional bias, and intellectual legacy all contribute to a status quo that continues to recommend reductions in red meat and saturated fat—despite the absence of robust evidence to support these claims.

Nina also explains how these guidelines, which legally shape everything from school lunches to military rations, may be doing more harm than good when it comes to public health—particularly in the face of rising rates of obesity, diabetes, and heart disease.

If you’ve ever wondered why nutrition policy seems out of sync with both emerging science and common sense—or what it would take to fix it—this is an episode not to miss.

Nina Teicholz Ph.D. is a science journalist and author of the New York Times bestseller, The Big Fat Surprise. She’s been a pioneer in challenging the conventional wisdom on saturated fats, vegetable (seed) oils, the health halo around the Mediterranean diet, and the reliability of the U.S. national dietary guidelines. Her work has been favorably reviewed by top medical journals, including the Lancet, and her own writing has been published in academic journals such as the BMJ, Nutrients and a journal of the National Academy of Sciences as well as media outlets such as the New York Times, Wall Street Journal, the Atlantic and Economist. Teicholz has also appeared on most major TV networks and many podcasts, from NPR to Joe Rogan. She is a graduate of Stanford and Oxford Universities, and in 2024, she received a Ph.D. in nutrition focused on evidence-based nutrition policy. For years, she ran a non-profit called the Nutrition Coalition aimed at updating the US dietary guidelines with the current science. Her work can now be found in a column on Substack called “Unsettled Science.”

Teicholz has no commercial ties and has never received support from any industry for her work.

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Contact Mikki:
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https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden