Mikkipedia

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This week on the podcast Mikki speaks to Dr Mike Ormsbee about integrating research and the real world, with many of his projects in the exercise physiology and nutrition space beginning in the ‘real world’ and then over time (as funding permits) being refined and more controlled. We talk about the value of having the initial research versus being in a very controlled setting.  In the conversation there are some great take homes, specifically about pre sleep protein, the controversies of how useful collagen is, and his project on collagen for middle aged active people.

Michael J. Ormsbee is a Professor and Graduate Program Director in the Department of Nutrition & Integrative Physiology, the Director of the Institute of Sports Sciences & Medicine at Florida State University, and an honorary research fellow at the University of KwaZulu-Natal in South Africa.

He is also a Fellow of the American College of Sports Medicine, and the International Society of Sports Nutrition and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. His research expertise involves the interaction of exercise training, nutrition, and supplementation to improve metabolism and achieve optimal body composition, human performance, and health in both athletic and clinical populations.

Dr. Ormsbee was honored as the 2014 FSU Teacher of the Year, 2017 Nutrition Researcher of the Year (NSCA), 2018 FSU Graduate Student Mentor of the Year, 2020 FSU Distinguished Teacher of the Year, and the 2020 Sport Scientist of the Year (NSCA). His course, “Changing Body Composition Through Diet and Exercise” is available through The Great Courses, and his textbook, “Exercise Physiology for Health, Fitness, and Performance, 6th edition” is available online.

• IG/Twitter: @mikeormsbee
• Online course “Changing Body Composition through Diet and Exercise” (https://www.wondrium.com/changing-body-composition-through-diet-and-exercise)
• Textbook: 6th ed of Exercise Physiology for Health, Fitness, and Performance by Smith, Plowman, & Ormsbee (https://shop.lww.com/Exercise-Physiology-for-Health–Fitness–and-Performance/p/9781975179557)

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

This week on the podcast Mikki speaks to Professor Thomas Seyfried about the metabolic origin of cancer. Professor Seyfried discusses why metabolic dysfunction is the major driver of cancer, , how his pulse/push therapy that he has been working on with a number of top researchers in the field can go alongside conventional treatment for cancer, and lifestyle/nutrition strategies for cancer prevention.

Dr. Thomas Seyfried is an American professor of biology, genetics, and biochemistry at Boston College. He received his Ph.D. from the University of Illinois Urbana-Champaign in 1976 and did his postdoctoral fellowship at the Yale University School of Medicine.

Dr. Seyfried has over 150 peer-reviewed publications, and his research focuses primarily on the mechanisms driving cancer, epilepsy, and neurodegenerative diseases and calorie-restricted ketogenic diets in their prevention and treatment. He is the author of Cancer as a Metabolic Disease

You can find more at www.tomseyfried.com

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This week on the podcast I speak to Dr David Unwin about his phenomenal work in the medical space with reversing type 2 diabetes. He works at the Norwood NHS Surgery in Southport near Liverpool, UK where he has cared for the same population since 1986 as a family doctor. Along the way he has received both criticism for his approach and accolades for it, being the winner of prestigious awards for his effectiveness. Mikki and Dr Unwin chat about his approach and its success on today’s podcast.

Dr David Unwin is an internationally renowned family doctor at the Norwood NHS Surgery in Southport near Liverpool, UK, for using a carbohydrate-reduction approach with his patients with prediabetes and Type 2 Diabetes.
For the past few years, David has been a UK Royal College of General Practitioners expert clinical advisor on diabetes. As a result of his interests in both better communication with patients and Type 2 diabetes he was made Royal College of General Practice National Champion for Collaborative Care and Support Planning in Obesity & Diabetes in 2015. In 2016 he was the proud UK National winner of the NHS Innovator of The Year Award for published research into lifestyle changes; working with patients’ personal health goals as an alternative to drug therapy in type 2 diabetes –so that his GP practice spends £68,000 per year less than expected on drugs for diabetes.

David Unwin
https://twitter.com/lowcarbGP

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People say that age is just a number. And I agree - it's how you live your life that determines how young or old you are. Part of that is of course what you eat. How you eat. How much you eat. And how you feel. On that note, in celebration of my 47th birthday, I'm giving you 47% OFF my subscription plans until end of play Monday.

Use the code MIKKI47 for this awesome deal on my FLOW (fat loss plan for women), my Man Plan (fat loss plan for, you guessed it, men), my real food plan and my athlete plan.

Find these options here and use the code MIKKI47 (it IS case sensitive)

Also - because I like to share what's on my mind... here's 47 things I've been thinking about.

1. Eating: is always ‘opportunity cost’ 
2. Most people need to eat more protein
3. Some women are afraid to eat meat for fear of gaining weight
4. There are good and bad foods, and eating them doesn’t make you a good or bad person
5. It’s not enough to eat one of those steam locked bags of vegetables at dinner and call it ‘good’
6. Weetbix shouldn’t be a meal. Neither should toast
7. Sometimes ‘good enough’ isn’t actually good enough - to reach your goals you have to do better
8. You can’t get everything you need from food
9. The people that take notice of the ‘eat less red meat’ messages are those that need to eat it the most
10. Most people could do with eating less carbs
11. 20g of protein in a meal is not a high protein meal
12. Most people under-report the amount of alcohol they drink
13. For most people, they don’t need to be perfect, they just need to be consistent
14. Don’t rely on one source of truth for your nutrition advice
15. Getting your nutrition advice from someone whose course was a week long is fine, until something goes wrong.
16. Why call it a ‘cheat meal’ if you’re only ‘cheating’ yourself
17. If you have toast for breakfast and a sandwich for lunch, you need to rethink your nutrition strategy
18. Those small tins of tuna/salmon are not a high protein option
19. Most people have an opinion on nutrition because they eat. 
20. You can’t be healthy at any size if you don’t exercise
21. Those snack choices on a short haul flight are unnecessary and you don’t need to be eating a cookie
22. If you care about your cholesterol, cut down on your carbohydrate intake
23. Not everyone needs to lower their saturated fat intake
24. In nutrition, there are people and organisations who have an agenda that isn’t related to your health
25. Red meat isn’t high in saturated fat, actually
26. Most processed food doesn’t contain saturated fat as it’s quite expensive
27. If you don’t exercise, you aren’t healthy, even if you are lean
28. You don’t need to be entertained by every single meal
29. Family history is a big predictor in a lot of disease-states, however your genes are not your destiny
30. It’s never too late to change
31. Be wary of anyone who speaks in black and white, and won’t change their opinion in the face of new information
32. Cardio is really important for your heart and long term health and it’s wise to do that alongside your resistance training
33. Muesli bars/granola bars aren’t a good snack choice
34. If you live in NZ you need to take a vitamin D supplement and you need more than the dose that we are allowed to sell
35. Most people don’t need to snack, but athletes could do with that fourth eating opportunity
36. The iron supplement you get from your doctor is not the only choice for iron
37. Why are there ‘kids menus’ at restaurants?
38. Your high blood pressure is as likely linked to a high carbohydrate load as it is your salt intake
39. Some women train just fine fasted
40. For some people, intermittent fasting is the best approach, even if they are women
41. Fruit isn’t a health food for some people
42. Butter trumps margarine
43. Your cholesterol level is less important than what your doctor thinks it is
44. Most people need a magnesium supplement 
45. Keto for fat loss is not a high fat diet
46. You can’t get fit by eating differently. You have to exercise
47. ‘Everything in moderation’ isn’t true for everyone

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
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 returning guest Dr Darren Candow about the updates in the creatine research over the last two years. They talk about dosing creatine for different effects (performance versus cognition), where the research lies with respect to healthy aging, the best time to take creatine and what to take it with, sex differences in creatine usage, and more.

Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina. Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology. Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition. Dr. Candow also serves as the Chief Scientific Officer for TDF Sports. 

https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.html

Darren episode 71 https://podcast.mikkiwilliden.com/71 

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This week on the podcast Mikki speaks to returning guest Brandon DaCruz about muscle mass and women, specifically why females should consider spending some time building muscle and chasing strong, rather than always trying to get smaller. They discuss the primary benefits of muscle, why it aids in building a more resilient metabolism, how the diet should be adjusted to support muscle mass building, how hormones affect this and much more. 

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

Chasing Clarity https://podcasts.apple.com/dk/podcast/chasing-clarity-health-fitness-podcast/id1619611966 

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. 

Brandon on Mikkipedia https://podcast.mikkiwilliden.com/226

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