Mikkipedia: Recent Episodes
Mikki Williden
Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life. I hope you enjoy the show!
This week on the podcast Mikki chats to returning guest Darren Ellis, Strength and Conditioning coach about strength training on a fat loss approach and why it is important. They discuss what constitutes strength training, why progression is important, and how to optimise your approach for your lifestyle.
Darren is the S and C expert on Mondays Matter, which kicks off Monday 25 September - registration starts on Thursday 14th September.
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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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order
This week on the podcast Mikki speaks to physiotherapist, coach and plant-based advocate Brad Dixon about his philosophy on wellness. They discuss his background in triathlon and physiotherapy, how his family history with his father and uncle forced Brad to think beyond the medical model when it came to health and how his thinking has evolved over the last 10 years to where he now coaches and practices with a broader understanding of health. They discuss functional strength training, navigating being a parent and a role model, Brad’s philosophy’s on nutrition and how he’s evolved his thinking in that space, and how small habits can make big differences. A wide-reaching conversation with a lot of take homes in this conversation.
Brad Dixon is a sports physiotherapist, coach, writer, and wellness evangelist based at EVERFIT Physio & Coaching. His passion is helping people strive for their potential with promotion of enhancing daily habits. The power is in your hands! Brad's interest in a whole food plant based lifestyle started when his uncle was diagnosed with bowel cancer and started emailing and blogging about lifestyle links to disease. This started his transitioning in 2014 to move along the spectrum to a plant based lifestyle firstly for performance and health, and then looking more widely at the environment.
"I'm a big believer in walking my talk! I eat a predominantly whole food plant based diet, meditate, have cold showers,complete functional strength work and yoga daily, while blending my swimming, and running with my EVERFIT physiotherapy business, family life, and writing for the Trail runner magazine. I wanted to put my 100 WELLNESS articles in one place - so wrote a book 'Holistic human'. Having a purpose driven life, while being authentic with roles is crucial to maintaining joy."
Connect with Brad at www.everfit.co.nz, and on Facebook, Strava, and Instagram (everfitcoach)
Brad’s book https://www.amazon.com/Holistic-Human-Enhancing-Expansive-Wellness-ebook/dp/B08DTL813Y/?_encoding=UTF8&pd_rd_w=nuDc5&content-id=amzn1.sym.ed85217c-14c9-4aa0-b248-e47393e2ce12&pf_rd_p=ed85217c-14c9-4aa0-b248-e47393e2ce12&pf_rd_r=131-1319806-7667242&pd_rd_wg=oSCsw&pd_rd_r=c256d49e-5723-46cf-bab9-745a5569bd3f&ref_=aufs_ap_sc_dsk
Contact Mikki:
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This week on the podcast I have returning guest Marty Kendall, creator of Nutrient Optimiser, back on to talk micronutrients and satiety. Marty originally came on back in Episode 120 to talk more broadly on his work in creating Nutrient Optimiser and helping people understand the importance of micronutrients. This time around, on the back of my conversation with Ted Naiman, we discuss the important role that micronutrients have on satiety. We discuss his data figuring out factors that help people lose weight and keep it off on either a low carb OR a low fat diet, the important role of fibre for keeping calories lower (by a substantial amount), the types of foods to focus on that provide nutrients and satiety regardless of dietary leaning, and much more.
Marty Kendall is an engineer who seeks to optimise nutrition using a data-driven approach.
Marty’s interest in nutrition began eighteen years ago to help his wife Monica better control her Type 1 Diabetes.
Since then, he has developed a systematised approach to nutrition tailored for a wide range of goals, contexts and preferences.
Over the past five years, Marty shared his research at OptimisingNutrition.com.
He has developed Nutrient Optimiser and Data-Driven Fasting to guide thousands of people on their journey towards nutritional optimisation.
Marty can. Be found here: https://optimisingnutrition.com/
Previous podcast here: https://podcast.mikkiwilliden.com/120
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Contact Mikki:
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This week on the podcast Mikki speaks to Dr Johnathon Weakley about training. They discuss resistance training, and if heavy or light load is superior for gains, they talk about the importance of sleep for the athlete and the role of exercise at mitigating some of these risks, and also discuss overtraining and Johnathon’s own experience as a young athlete which spurred him into researching and writing on the topic.
Dr Jonathon Weakley is a lecturer at ACU and an associate research fellow at Leeds Beckett University (UK). Dr Weakley completed a PhD and post-doctorate position working alongside the Rugby Football Union. His primary area of research is in the topics of strength and power development, youth and team sports, and he has over 50 peer-reviewed publications on the topics of strength and conditioning and sports science. He currently supervises several PhD students and consults for professional sports teams and technology companies.
Johnathon Weakley https://www.acu.edu.au/research-and-enterprise/our-research-institutes/sprint-research-centre/our-people/dr-jonathon-weakley
Publications: https://www.researchgate.net/profile/Jonathon-Weakley
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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order
This week on the podcast Mikki speaks to Chiel Poffé about his research in exogenous ketones
Chiel is one of the lead researchers that has investigated ketone esters and their role in both sleep and recovery for endurance athletes. Mikki and Chiel discuss ketones as the fourth macronutrient, what their role is in the body, and what application they have for the athlete.
Chiel’s research was one of the first to look at exogenous ketones for recovery (and subsequently products such as SFuels use ketones as part of their recovery fuel). More recent research that Chiel is involved in assessed their application beyond this, looking at both sleep and performance. It appears the appetite affects of ketones can enhance the ability for athletes doing back to back trainings and Long days meet their energy needs when appetite would otherwise be suppressed.
They also discuss ketones during ultra endurance events and the results of their research on cognitive function.
Chiel Poffé is Postdoctoral Researcher Exercise and Muscle Physiology at University of Leuven in Belgium, his research interests in this field include exogenous ketones, recovery, and adaptation and how these can be used to enhance these aspects of an athletes training cycle.
Chiel is most active on Twitter: https://twitter.com/chiel_poffe?lang=zh-Hant
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 ooff your first order
This week on the podcast Mikki speaks to renowned nutritionist, Zoe Harcombe, PhD about navigating nutrition advice when up against the dietary guidelines. They chat about how Zoe got into nutrition after beginning her career in the corporate world, and taking on a PhD when she realised how far removed the dietary guidelines were from actual evidence base that were supposed to inform them. This had lead to Zoe’s role now as a science communicator, helping people understand the click bait nutrition headlines to get a better handle on what is true and known, and what is… not. Zoe and I then discuss how important it is to evaluate what we are told in a range of areas related to public health, including the pandemic, and describes her take on that situation. Ultimately, Zoe is an advocate for helping people think for themselves. That comes across strong in this podcast.
Dr. Zoë Harcombe, PhD is a Cambridge University graduate with a BA and MA in economics/maths. Zoë enjoyed a successful career in blue chip organisations before leaving corporate life in 2008 to pursue her passion. Her early career involved international roles in management consultancy, manufacturing and marketing in global organisations, from FMCG to telecoms, before specializing in Personnel and Organisation. At the peak of her career, Zoë was Vice President for Human Resources for Europe, Middle East and Africa.
Having written three books between 2004 and 2007, while being ‘Head of People’, Zoë left employment to research obesity full time. This culminated in the publication in 2010 of The Obesity Epidemic: What caused it? How can we stop it?
Zoë returned to full time education in 2012 to complete a PhD in public health nutrition (awarded March 2016). Her thesis was entitled “An examination of the randomised controlled trial and epidemiological evidence for the introduction of dietary fat recommendations in 1977 and 1983: A systematic review and meta-analysis.” A number of peer-reviewed articles have emanated from this work. The first was the 64th most impactful paper in any discipline in 2015.
Zoe has an incredibly informative website that you can subscribe to which dives into the details in studies that are often ignored by media headlines. It is super reasonable to sign up to and helps us sort between what is actually a headline, and what is hype
https://www.zoeharcombe.com/
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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order
This week on the podcast I speak to Dr Catia Martins about metabolic adaptation and weight loss. Catia has spent her research career answering questions around why some people experience a greater reduction in basal metabolic rate (BMR) than others when they lose weight, and how this impacts on overall weight loss success and the timing of that success. She has also studied the effects of the ketogenic diet on weight loss and how ketosis may impact this relationship. This is such a great conversation and, while a bit scientific, is interesting for general audience and practitioner/scientist alike.
Dr. Martins has been investigating over the past almost 20 years how exercise and energy restricted diets impact on energy balance and body weight homeostasis, in particular their impact on appetite control.
She holds a first degree (honor) in Nutrition and Dietetics from Oporto University (Portugal), a M.Sc. in Clinical Nutrition (distinction) from Roehampton University, London (UK) and a Ph.D. from University of Surrey (UK). She has received an awards from the British Nutrition Society in 2007 and Association for the Study of Obesity (ASO) in 2008 in recognition of her research on the effects of exercise on appetite control.
In 2008, after completion of her Ph.D., she was awarded a Post Doctoral fellowship (from FCT, Portugal) to investigate the effects of exercise-induced weight loss on appetite-related peptides and motivation to eat in individuals with obesity, at NTNU, under the mentorship of Prof. John Blundell (University of Leeds, UK). Two years later, in 2010, Dr. Martins was awarded a research grant from Central Norway Regional Health Authority/NTNU to lead a project on “High-intensity intermittent training to maximize metabolic and cardiovascular protection in individuals with obesity” in collaboration with Dr. Neil King (Queensland University of Technology, Australia) and Prof. Linda Morgan (University of Surrey, UK).
She is at the moment at the University of Alabama at Birmingham (UAB) investigating the physiology of the reduced-obese state in collaboration with Dr. Barbara Gower, Dr. Gary Hunter and Dr. James Hill. Dr. Martins is particularly interested in understanding the phenomenon of metabolic adaptation (a reduction in energy expenditure below predicted levels) and its clinical relevance.
Dr. Martins has published several original papers and reviews on the impact of exercise and energy restricted diets (namely ketogenic diets) on appetite control and energy metabolism and is a regular speaker at the European Congress of Obesity.
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This week on the podcast Mikki speaks to Michelle Matangi about getting back to basics when it comes to self care and why Michelle recently had to employ these herself through a difficult time in her life, and where she is at with her journey. They discuss strategies to help move beyond some common mind blocks when it comes to dieting, and how understanding the nervous system response was a game changer for Michelle in being able to get back to doing the things that make her feel good. Michelle also talks about her upcoming new course around mindset, helping people put these strategies into practice.
Michelle is a health and life coach in Taranaki who has helped hundreds of people redefine their relationship with food and themselves using strategies that she has perfected over two decades of understanding this for herself. She coaches both 1:1 and in a group setting and you can find details about these through her website below.
https://www.michellematangi.com/
https://www.instagram.com/michellematangi/
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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 ooff your first order
This week on the podcast Mikki speaks to Dr Amy Goss, assistant professor and researcher about nutritional intervention for fatty liver disease - specifically, a low carbohydrate approach. Mikki and Dr Goss talk about what is NAFLD, how it develops and the problem with fatty liver disease in a paediatric population. They discuss Dr Goss’ research that shows a low carbohydrate intervention effectively reduces fatty liver disease in both children and adults, and the importance of diet quality. They also discuss some other projects Dr Goss has been involved in with regards to waist circumference and insulin resistance (and LCHF as an approach) and the surprising finding of how fattening French fries might be compared to almonds.
Dr. Goss is an Assistant Professor of Nutrition Sciences at UAB, a Register Dietitian, and an early career investigator with expertise in conducting randomized clinical trials to examine the effects of diet quality and macronutrient composition on risk factors of chronic metabolic diseases such as obesity, non-alcoholic fatty liver disease (NAFLD), and type 2 diabetes. The goal of her research is to identify effective, sustainable, and non-invasive dietary means of preventing and reversing disease with metabolic origins. Dr. Goss specializes in MRI and MRS techniques for the assessment of fat distribution and organ lipid content in adult and pediatric populations. She recently has conducted studies using a family-based, controlled feeding experimental design aimed at improving outcomes in children with NAFLD.
Dr Amy Goss https://www.uab.edu/shp/nutrition/people/faculty/amy-goss
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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order
BIRTHDAY SPECIAL - SAVE 46% off any one of my fixed term meal plans.
To celebrate my birthday you can save 46% on anyone of my fixed term meal plans. Offer available from July 4th until midnight Friday 7th July (NZ Time). Only available at https://mikkiwilliden.com/signup
This week on the podcast Mikki speaks to Dr Sam Shepherd, Senior Lecturer in exercise and sports nutrition at Liverpool John Moores University, all about uncovering the mechanisms behind the Curranz supplement. Sam is a lead researcher in that field and, while Mikki has spoken a couple of times to Fleur Cushman, who is director of Health Currency, the company behind the Curranz supplement, Mikki wanted to talk to those who are in the lab and analysing the data.
Sam and Mikki speak about both the performance and the health applications of the supplement, and how Sam sees its potential for athletes and the general population alike. Importantly, Sam talks about his skeptical science mind when hearing about the supplement, and how he is excited now for the future work to be conducted to understand further how the supplement can help. They kick off the episode though by talking about the wider team that Sam works with investigating the concept of ‘fuel for the work required’ and how our understanding of fuelling the athlete has changed over time. It’s a wide reaching conversation that you are going to enjoy, athlete and health enthusiast alike.
Dr Sam Shepherd (Senior Lecturer in Sport & Exercise Nutrition) is an academic staff member with teaching duties. Sam’s research aims to develop exercise and/or nutritional strategies to 1) improve cardio-metabolic health and insulin sensitivity in at-risk populations (metabolic syndrome, type I and type II diabetes, aging), and 2) maximise the metabolic adaptations to acute and chronic exercise training. Contributing to achieving these aims is a large body of work that focuses on understanding the molecular regulation of skeletal muscle lipid metabolism. Sam is also an expert in the use of immunofluorescence microscopy and transmission electron microscopy, methods which are integral to previous and ongoing research studies.
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This week on the podcast I speak to Dr Frank Mitolenher about the impact of greenhouse gas emissions from the agricultural sector on the global climate change challenge. We talk about how the perception of the agricultural sector has changed over time in his career in light of climate change. We talk about the impact of a methane tax on NZ farmers, and other solutions internationally used to help reduce methane emissions. We talk about the things that move the needle on climate change, the power of buying locally and other topics related to environmental health.
Frank can be found here: https://clear.ucdavis.edu/people/frank-mitloehner
Twitter: https://twitter.com/GHGGuru
Dr. Frank Mitloehner is a professor and air quality specialist in cooperative extension in the Department of Animal Science at UC Davis. As such, he shares his knowledge and research, both domestically and abroad, with students, scientists, farmers and ranchers, policy makers, and the public at large. Frank is also director of the CLEAR Center, which has two cores – research and communications. The CLEAR Center brings clarity to the intersection of animal agriculture and the environment, helping our global community understand the environmental and human health impacts of livestock, so we can make informed decisions about the foods we eat and while reducing environmental impacts.
Frank is committed to making a difference for generations to come. As part of his position with UC Davis and Cooperative Extension, he collaborates with the animal agriculture sector to create better efficiencies and mitigate pollutants. He is passionate about understanding and mitigating air emissions from livestock operations, as well as studying the implications of these emissions on the health of farm workers and neighboring communities. In addition, he is focusing on the food production challenge that will become a global issue as the world’s population grows to nearly 10 billion by 2050.
Frank received a Master of Science degree in animal science and agricultural engineering from the University of Leipzig, Germany, and a doctoral degree in animal science from Texas Tech University. Frank was recruited by UC Davis in 2002, to fill its first-ever position focusing on the relationship between livestock and air quality.
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https://pubmed.ncbi.nlm.nih.gov/26365102/
https://pubmed.ncbi.nlm.nih.gov/33439973/
https://pubmed.ncbi.nlm.nih.gov/33168917/
https://pubmed.ncbi.nlm.nih.gov/33036155/
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Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz
This week on the podcast Mikki speaks to Dr Ted Neiman, science communicator and whole food diet expert, all about protein and satiety. They talk about how Ted became interested in nutrition (from a vegetarian background) and how his patients opened his eyes to the various ways which with we could use diet to arrive at optimal health outcomes. They discuss how Ted’s approach has evolved from protein:energy ratio to encompass much more around satiety related to other factors (fibre, micronutrients, and the hedonic nature of food). Ted outlines the satiety per calorie index (his new book is focused on) and why this could be the best tool to determine the best approach with regards to food (as they iron out a few wrinkles). They also discuss the biomarkers that Ted is most interested in when ordering tests for his patients, personal fat threshold and how this relates to health, and other topics which are in the realm of metabolic health. An insightful conversation!
Dr. Ted Naiman, MD, is the Senior Science and Communication Advisor at Diet doctor and a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He has an undergraduate degree in mechanical engineering and utilizes engineering principles when dealing with complex systems such as human health and nutrition. He is the author of ‘The PE Diet’
Ted can be found at
- YouTube
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This week on the podcast Mikki speaks to Kwadwo Kyeremanteng about health in the time of Covid. He’s an ICU, an intensive care unit doctor in Ottawa Canada. But he’s also got a Masters of Health Administration, he’s a podcast host, he runs the Resource Optimization Network, which is a research Institute with the goal of transforming healthcare and optimizing the use of health care resources. Dr Kwadwo was front line as the first cases hit Ottawa and he shares his experiences and perspectives, about what he saw day to day versus what was being highlighted in the media. His realisation that underlying poor metabolic health was a big driver for the severity of the illness drove him do what he can to get this message out there in the public. While the dust has almost settled on Covid, the PTSD associated with it remains. Mikki and Dr Kwadwo talk about this and more, this week on the podcast.
Dr. Kwadwo Kyeremanteng is a critical care and palliative care physician at The Ottawa Hospital. Dr. Kyeremanteng cares for the sickest of the sick patients in the intensive care unit (ICU). As a researcher, he is interested in using ICU resources more efficiently and improving access to palliative care in the ICU. To help do this, he founded the Resource Optimization Network, a multidisciplinary research group working to reduce health spending in this area without compromising care. In September 2019 Dr. Kyeremanteng launched his ever-growing podcast “Solving Healthcare with Kwadwo Kyeremanteng” these podcasts feature interviews and discussions on the topic of improving healthcare delivery in Canada. Underpinned by the values of cost-effectiveness, dignity, and justice, these podcasts will challenge the status quo, leaving no stone unturned as we explore gaps, assumptions, and different perspectives in the pursuit of finding solutions to problems in Canada’s healthcare system
Dr Kwadwo Kyeremanteng https://kwadcast.substack.com/
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This week on the podcast Mikki speaks to Dr Greg Brown, medical director at Wellington Hyperbarics, all about hyperbaric oxygen therapy (or HBOT). They discuss the history of HBOT as a therapy for a range of hard-to-treat conditions, and why there are few clinics available here in NZ despite robust research of its effectiveness internationally, particularly in wound healing. Dr Brown details out the mechanisms behind how HBOT works, and the frequency and duration of sessions that they use at Wellington Hyperbarics for the conditions they see, including traumatic brain injury, chronic fatigue, and long covid.
Dr Greg Brown is an experienced medical practitioner with a background in general practice, military medicine, travel medicine and nutritional and environmental medicine.
Greg retired from the Royal New Zealand Navy in early 2020 with the rank of Surgeon Lieutenant Commander, having spent a number of years as the principal medical advisor for the operational headquarters of the New Zealand Defence Force. Greg has led the medical support on overseas trips with two New Zealand Prime Ministers, and has deployed to the Indian Ocean on counter-narcotics operations. He has a broad base of knowledge, with experience in medical systems design and clinical governance.
His role is to oversee all clinical aspects of the unit, ensuring that patients at Wellington Hyperbarics are screened for suitability of the therapy, and that an individualised treatment programme is constructed for each person.
Dr Greg Brown can be found here https://www.wellington-hyperbarics.com/team-4
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Last time Nicky was on the podcast, we discussed in depth the issue of relative energy deficiency in sport (RED-S) for both males and females. This time around we take a step back and talk about the role of hormones in health (how they underlie all physiology), how hormones change across the lifecycle, the risks associated with cardiovascular disease for women and how hormones play a major role in that, the diurnal rhythm of hormones and how this impacts on what we might learn from blood tests, and how the environment and our health behaviours can both enhance hormone function or work against it, and just testing hormones themselves may not give us a complete picture.
Nicky Keay is a medical doctor with expertise in the field of exercise endocrinology. Graduating from Cambridge University, she is an Honorary Clinical Lecturer in the Division of Medicine, University College London. Nicky’s clinical and research endocrine work is particularly with exercisers, dancers and athletes, with a focus on relative energy deficiency in sport (RED-S) and with women experiencing perimenopause and menopause.
Nicky's website: https://nickykeayfitness.com/about/
Nicky's new book: Hormones, Health and Human Potential can be found at https://nickykeayfitness.com/new-book/
Nicky's previous Mikkipedia episode on Relative Energy Deficiency in Sport (RED-S) https://share.transistor.fm/s/33bba7b1
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This week on the podcast Mikki speaks to Professor Howard Schubiner, mind-body medicine practitioner, all about pain. Prof Schubiner discusses his introduction into mind-body medicine early in his career as a doctor after being made aware of it from a friend who had personal experience of a long term pain being resolved through pain reprocessing techniques (PRT). Prof Schubiner today on the podcast discusses this, what pain actually is, what conditions there are clinical trials to illustrate its effectiveness, how to determine if your pain is structural versus emotional, and what treatment looks like. They discuss PRT and also emotional awareness and expression therapy (EAET) and how this can help with mental health disorders, chronic fatigue and why it could be helpful for long covid and weight loss resistance. A lot of awesome information in this podcast, with numerous resources to support his work, you will enjoy it.
Dr Howard Schubiner is board-certified in paediatrics, adolescent medicine, and internal medicine. He was a full Professor at Wayne State University for 18 years and now works at Providence Hospital in Southfield, MI, USA. He has authored over 60 scientific publications and has given over 250 lectures to scientific audiences regionally, nationally and internationally on topics related to adolescent medicine, ADHD, and stress reduction.
Importantly, Dr Schubiner is the founder and director of the Mind Body Medicine Program at Providence Hospital. This program uses the most current research methodologies to treat individuals who suffer from the Mind Body Syndrome (MBS) or Tension Myositis Syndrome (TMS) as described by Dr John Sarno. Dr Schubiner has created a program that uses both meditative and cutting edge psychological techniques to help individuals with chronic conditions, such as fibromyalgia, whiplash, back and neck pain, myofascial pain, TMJ syndrome, tension and migraine headaches, irritable bowel syndrome, irritable bladder syndrome, insomnia, anxiety, and other related conditions.
Prof Schubiner can be found here https://unlearnyourpain.com/
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This week on the podcast Mikki speaks to Ty Beal, Research Advisor on the Knowledge Leadership team at the Global Alliance for Improved Nutrition about nutrient density, bioavailability, and his recent study on global micronutrient deficiencies. Ty explains his approach to defining nutritional deficiencies and addresses common misconceptions and misunderstandings about which foods are the most nutrient-dense. We discuss the modern diet, how children are impacted by the available food choices, the problem of nutrient deficiencies in the developed world (where calories are plentiful) and the challenge of establishing food guidance systems to address the health of the population, rather than a “healthy population” (of which most of the developed world wouldn’t fall into).
Ty Beal is a Research Advisor on the Knowledge Leadership team at the Global Alliance for Improved Nutrition (GAIN). In this role, he supports programmes, research, evaluation, and dissemination of knowledge to stakeholders.
He has extensive experience examining sustainable food systems, diet quality, food affordability, food supplies, micronutrient deficiencies, child growth and development, noncommunicable diseases, and global health. He obtained a PhD in Geography with emphasis in Global Nutrition from the University of California, Davis, where he was a National Science Foundation Graduate Research Fellow.
Ty Beal Research Gate link https://www.researchgate.net/profile/Ty-Beal
Ty Beal https://www.gainhealth.org/ty-beal
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Registrations for Mondays Matter Christmas edition are open until Friday 4th November: https://mikkiwilliden.com/mondays-matter
My programme, Mondays Matter, is an 6 week fat loss plan with simple and delicious high protein meals designed to help you feel more in control of what you eat. And utilises PSMF to help accelerate fat loss but protect muscle 💪🏼.
Cart 🛒is open now until Friday for you to take control as we head into 2023, feeling confident and capable about making food decisions in the holiday season
This week on the podcast Mikki speaks to Dr. Michael Twyman, who is a cardiologist specialising in functional and quantum medicine which investigates prevention and treatments for the whole body in all areas of medicine, drawing on eastern and western medicine philosophy.
We talk about heart disease risk and how to prevent hear attacks, the importance of mitochondrial function, endothelial health, and why the light dark cycle (and circadian rhythm is so important. We also discuss nitric oxide and the changes in NO production as we age, and how to ensure vascular health in the long term.
Dr Twyman is a board-certified cardiologist who focuses on the prevention and early detection of heart disease. Dr. Twyman completed his cardiovascular training at St Louis University after he completed a 4-year active duty tour as an internist at Naval Hospital Beaufort. He has been in private practice since 2012. Heart Attack Prevention is his passion. He utilizes the best of conventional medicine, integrative/functional medicine and quantum medicine to get to the root cause of the patient’s cardiovascular issues.
Dr Michael Twyman https://drtwyman.com/
Dr Twyman IG: https://www.instagram.com/drtwyman/?hl=en
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Tips to help you navigate your food this time of year. Sunday 4pm NZT webinar: surviving the holiday season: https://mikkiwilliden.com/surviving-the-holiday-season
This week on the show I speak to Dan Plews about Funky Trunkies, protein metabolism and Chelsea Sodaro - who blew up the podium at the Hawaii Ironman Triathlon Championships in Kona in early October.
We talk about training and nutrition tactics, the data Dan used to assess progress, whether there were sex specific strategies used in his approach, how important recovery was and where Dan feels coaches and athletes could go wrong in the training journey.
It’s a pretty transparent conversation, and I think you’ll get real insight from how Dan trains his athletes, with tips for any endurance and high performing enthusiast.
Dan Plews is an Applied Sport Scientist, Researcher, Coach and competitive Triathlete. As an applied Sports Scientist, Dan has worked closely with athletes who have won more than 25 World and Olympic titles in sports including rowing, kayak and triathlon. Dan was part of Rowing New Zealand’s preparations for both 2012 and 2016 in Olympic Games as a Sports Scientist.
As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel and is coach to the current Ironman World Champion Chelsea Sodaro Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.
Dan Plews: https://www.endureiq.com/about-us
IG: https://www.instagram.com/theplews/?hl=en
other episodes with Dan:
Dans views on Sodium intake and animal based nutrition
Optimising health and performance with Dan Plews - your questions answered
Dr Cliff Harvey and Dr Dan Plews
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Prof Eamonn Quigley is a renowned gastroenterologist and is internationally known for his research on gastrointestinal motility disorders, neurogastroenterology and the gut microbiome. He has published more than 800 peer-reviewed articles, reviews, editorials, book chapters and case reports. Quigley is past president of the American College of Gastroenterology and the World Gastroenterology Organisation. His current responsibilities include, but are not limited to, the David M. Underwood Chair of Medicine in Digestive Disorders, Head of Gastroenterology and Hepatology at Houston Methodist Hospital, and Professor of Medicine at both the Institute of Academic Medicine and Weill Cornwell Medical College.
Dr Eamonn can be found here: https://www.houstonmethodist.org/faculty/eamonn-quigley/
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This week on the podcast Mikki speaks to Art Green, best known as the first NZ Bachelor, now health and wellbeing advocate, podcast and TV host, husband to Matilda and Dad to Milo and Autumn and all around decent human being. They discuss Clean Paleo, Plate Up and the lessons being in business taught him. They discuss his podcast and controversy behind the Paleo Pete episode, Bachelor and meeting his now wife Matilda (which cast both of them in the spotlight) and what is important now for them both in terms of how they want to spend their time. Such a great, honest chat with one of the most popular NZ celebs.
Art can be found on IG @art_green
Well & Good podcast: https://roarcollective.podbean.com/
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This week on the podcast Mikki speaks to Jeff Pelletier, ultra-distance trail runner and filmmaker, member of the Team Salomon Canada, and a prolific content creator that showcases running training and competing, bringing to life his adventures in a way that inspires over 50 000 people that are subscribed to his You Tube Channel.
Mikki and Jeff discuss his introduction to running, what inspired him to turn his channel into an avenue that is interesting, educational and inspirational, the races and adventures he’s enjoyed the most, how he organises himself for the longer distance events, his recent UTMB race and what he’s got coming up in the next year.
Jeff runs a video production agency and, also produces running films and documentaries for brands, as well as his own YouTube channel in Vancouver, Canada. A talented mid-front runner. Jeff can be found over at jeffpelletier.com (sign up to his newsletter) and on You Tube https://www.youtube.com/watch?v=SfgZ7PnNl34&t=1s&ab_channel=JeffPelletier
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Rob has an extensive background in Endurance Sports having competed at a high level, in running, Duathlon, triathlon and Multisport. Rob has competed in 19 Ironman events and has lost count of the number of Half Ironman and shorter distance triathlon races. He carries a long history in the sport having raced for over 20 years in events of all distances. He has raced the Ironman World Championships in Hawaii and has represented New Zealand at the Age Group Long and Olympic distance World Championships numerous times. He is a member of the Ironman New Zealand Hall of Fame for his 10 finishes at that event.
Rob also has a professional background as a Sports Podiatrist so has the added benefit of these skills and a unique understanding of training with a focus on injury prevention and management.
Rob likes getting stuck into the analysis of training and race data files and other metrics (Power, Heart Rate, Pace, Heart Rate Variability etc). Rob requires all his athletes to use a power meter on their bike and a Stryd Power Meter for their running, as well as Heart Rate and GPS data.
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This week on the podcast Mikki speaks to Dr Eric Westman, one of the modern day pioneers in the low carbohydrate, ketogenic diet space. Mikki and Dr Westman talk about his introduction to the ketogenic diet through Dr Atkins, and how his curiosity led to clinical research trials that provides an evidence base for low carbohydrate diets as a therapy for a range of conditions, including obesity, type 2 diabetes, GERD, polycystic ovarian syndrome and more. They discuss some of the areas where people go wrong on a ketogenic diet and Dr Westman’s online platform Adapt Your Life where he and his colleagues provide information and education to help people at the grassroots level to change their diet and improve their health outcomes.
Dr Eric Westman is the co-founder of Adapt Your Life® and Adapt Your Life® Academy, an Associate Professor of Medicine at Duke University Health System and the Director of the Duke Keto Medicine Clinic in Durham, North Carolina.
He is Past President of the Obesity Medicine Association and a Fellow of the Obesity Society. In 2010, he was named the Obesity Medicine Association’s “Bariatrician of the Year” for his work in advancing the field of obesity medicine as well as the Society. I am also a recipient of the Society’s Steelman-Seim Educator Award for advancing the cause of healthcare through education and teaching. He graduated from Stanford University (A.B.), University of Wisconsin (M.D.), University of Kentucky and Duke University (M.H.S.). He is board certified in Internal Medicine and Obesity Medicine and has a Master’s Degree in clinical research, with over 90 peer-reviewed publications to his name.
Dr Eric Westman can be found here https://ericwestmanmd.com/
Nutrition for Women's Health and Performance (holisticperformance.institute)
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This week on the podcast Mikki speaks to Nicole Jardim, health coach, podcaster, speaker and writer on all things hormone health. We talk about the disconnect between our modern lifestyles and optimising hormone health, why balanced hormones is a bit of a misnomer, what a ’normal’ cycle should look like and how to test at certain times in your cycle to get a better understanding of what is going on. We also very briefly touch on Nicole’s own tongue tie surgery and why she had it done, what benefits she has seen and how her recovery is going.
Nicole is a Certified Women’s Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.
Her work has impacted the lives of tens of thousands of people around the world, and as a result, she’s earned the nicknames “Period Girl” and “Professional Period Fixer”.
She has been called on as a women’s health expert for sites such as The Guardian, Well+Good, mindbodygreen, and Healthline. Nicole is also the host of The Period Party, a top-rated podcast on iTunes.
She recently released the book Fix Your Period: 6 Weeks to Banish Bloating, Conquer Cramps, Manage Moodiness, and Ignite Lasting Hormone Balance.
Nicole can be found at https://nicolejardim.com/about/ and @nicolejardim on IG.
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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/
Nutrition Store Online: https://www.nutritionstore.online/
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This week on the podcast Mikki speaks to Dr Bret Scher, medical director over at Diet Doctor, a very popular low carb internet resource that helps thousands of people optimise their diet to improve their health status. A cardiologist in training, Mikki and Bret talk about how he discovered low carb, the results he sees in his practice and how his low carb approach has changed over the years. They also discuss what ‘evidence based medicine’ actually means, and discuss the important blood markers and tests that you can get to determine your heart health. An awesome conversation, Bret is the podcast host of the Diet Doctor podcast and is brilliant at relaying information in a way everyone understands.
Dr. Bret Scher is a board certified cardiologist and lipidologist practicing in San Diego and licensed to practice in seven states. He’s the full-time Medical Director, writes medical blogs, reviews guides and news stories for medical accuracy and hosts The Diet Doctor Podcast.
Dr. Scher’s main focus is on preventing and reversing heart disease naturally rather than putting patients on medication and performing surgery. When he started his own preventative wellness center he was introduced to the whole low-carb world. Being a bit skeptical at first, he was soon convinced by the benefits of a low-carb diet.
In Dr. Scher’s many patients suffering from heart disease, he found that there was a big overlap with cardiovascular disease, diabetes, metabolic syndrome and insulin resistance. It was all very interrelated. When he started treating his patients who suffered from heart disease with a low-carb diet, he could quickly see signs of improvements or even full reversal in all of these diseases.
Dr. Scher has also obtained specialized certifications in functional medicine, nutrition, personal training, and behavior modification.
He is also the author of the book Your best health ever!, and he has a blog and website at lowcarbcardiologist.com.
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Registrations for Mondays Matter September edition are now open until Friday 2nd September https://mikkiwilliden.com/mondays-matter
This week on the podcast Mikki speaks to national powerlifting champion, mentor and registered nutritionist Julianne Taylor about her training, her nutrition approach and her general awesomeness. She was one of the first Zone nutritionists in New Zealand and they discuss the similarities between Zone, Paleo and what Julianne advocates now. We also discuss the importance of calories in assisting fat loss. Julianne is a wealth of information and they talk a lot of practical tips in this episode of Mikkipedia
Julianne can be reached at https://juliannetaylornutrition.com/
Julianne Taylor, Registered Nutritionist (NZNS) and NZ Registered General & Obstetric Nurse (non-practicing),
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 without hunger.
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, 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 effect of the auto-immune protocol (AIP) diet on rheumatoid arthritis
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Free weight loss masterclass webinar - I will take you through one of the main pillars of my Mondays Matter programme in this free Weight Loss Masterclass, Wednesday 24 August 2022, 7.30pm NZT, and if you can't make it live, don't worry - it is recorded and sent out after the fact. It is free! This will talk you through some of the underlying principles as we gear up for Mondays Matter, beginning in early September
LINK: https://mikkiwilliden.com/weight-loss-masterclass-webinar
The week on the podcast Mikki speaks to Taylor Sittler, head of research and development at Levels, a health app designed to interpret and make recommendations on your continuous glucose monitor (CGM) readings.
We talk 101 as to why it’s even important to think about measuring glucose, the limitations of fasting glucose, why it’s controversial to suggest healthy people could monitor their glucose for their metabolic health, what affects your glucose levels (some surprising things!) and much more.
Taylor is Head of Research at Levels. A physician and entrepreneur, his career has focused on personalizing medicine, starting companies in genetics and women’s health, including co-founding Color Health where he was Chief Science Officer. Prior to that, he completed his residency in clinical pathology at UCSF and started a genetics research group in the computer science department at UC Berkeley with David Patterson. Taylor received a Howard Hughes Medical training grant and scholarship during medical school at University of Massachusetts and UCSD. He has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology. He is an avid skier and hiker, and enjoys all things outdoors.
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Free weight loss masterclass webinar - I will take you through one of the main pillars of my Mondays Matter programme in this free Weight Loss Masterclass, Wednesday 24 August 2022, 7.30pm NZT, and if you can't make it live, don't worry - it is recorded and sent out after the fact. It is free! This will talk you through some of the underlying principles as we gear up for Mondays Matter, beginning in early September
LINK: https://mikkiwilliden.com/weight-loss-masterclass-webinar
This week on the show Mikki speaks to Dr Chris Palmer, psychiatrist, all about nutritional psychology and the intersect between metabolic health and brain health. They discuss how these two concepts are linked, the problem with current therapies for mental health and the use of the ketogenic diet as a tool to help improve patient outcomes.
Christopher Palmer, MD received his medical degree from Washington University School of Medicine. He did his internship and psychiatry residency at McLean Hospital, Massachusetts General Hospital, and Harvard Medical School. He is currently the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an Assistant Professor of Psychiatry at Harvard Medical School.
For the past 25 years, he has been an academic physician with administrative, research, educational, and clinical roles.
Dr. Palmer’s clinical practice has focused on helping people suffering from treatment-resistant mental illnesses, including mood disorders, psychotic disorders, and personality disorders. His treatment approach has been comprehensive and has included psychopharmacology, psychotherapy, and complementary and alternative treatments. However, he has always been looking for better treatments and outcomes because far too many people do not get better with our current approaches.
You can find out more about Dr Palmer and pre order his book Brain Energy here: https://www.chrispalmermd.com/chris-palmer/
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This week I’m diving into the science of cold water swimming with Dr Heather Massey, a Senior Lecturer in the Extreme Environments Laboratory at the University of Portsmouth, where she spends a lot of her time researching the science of cold water immersion. She’s published a number of studies that make up some of the nascent scientific research into the benefits of cold water swimming for physical and mental health. We talk 101 about what is ‘cold’ water, what are the mechanisms behind how it works, what do people think happens v what actually happens in cold water, what do we need to be mindful of, and what her laboratory is currently studying. We briefly also touch on heat acclimation at the end of the podcast.
Heather is a Senior Lecturer in Sport, Health and Exercise Science and member of the Extreme Environments Laboratory and Clinical, Health and Rehabilitation Research Team (CHaRT) at the University of Portsmouth. She is also an honorary researcher at Sussex Partnership NHS Foundation Trust and has a varied profile of research studies. These involve the preparation, selection and support of humans in extreme environments (hypoxia, heat and cold). More recently (as mentioned) her team is now investigating the impact that these environments have on health conditions.
Heather can be found here: https://www.port.ac.uk/about-us/structure-and-governance/our-people/our-staff/heather-massey
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This week on the podcast Mikki speaks to Dr Stephen Cunnane all about his research on the brain, what is important regarding nutrients, the importance of ketones as a fuel source for the brain, what we need to think about as we age (for the brain) and his research on medium chain triglycerides and their usefulness in cognitive decline and potential application for neurological conditions such as Alzheimer’s.
Professor Stephen Cunnane is a metabolic physiologist at the University of Sherbrooke in Sherbrooke, Quebec. He is the author of five books, including” Survival of the Fattest: The Key to Human Brain Evolution,” which was published in 2005, and “Human Brain Evolution: Influence of Fresh and Coastal Food Resources,” which was published in 2010.
He earned his Ph.D. in Physiology at McGill University in 1980 and did post-doctoral research on nutrition and brain development in Aberdeen, Scotland, London, and Nova Scotia. From 1986 to 2003, he was a faculty member in the Department of Nutritional Sciences at the University of Toronto where his research focused on the role of omega-3 fatty acids in brain development and human health. He also did research on the relation between ketones and a high-fat ketogenic diet on brain development.
In 2003, Professor Cunnane was awarded a senior Canada Research Chair at the Research Center on Aging and became a full professor at the University of Sherbrooke. He has published more than 280 peer-reviewed research papers and was elected to the French National Academy of Medicine in 2009.
Stephen Cannane: https://www.researchgate.net/profile/Stephen-Cunnane
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This week on the podcast Mikki speaks to returning guest Dr Dan Plews about his recent foray into an animal-based nutrition approach, the importance of sodium for performance (and Dan’s recommendations for those headed into the hot summer of training, or Kona for Hawaii Ironman) and his most recent paper that talks about the importance of habitual dietary fat intake for fat metabolism (outside of pre-training nutrition strategies)
Dan Plews is an Applied Sport Scientist, Researcher, Coach and competitive Triathlete. As an applied Sports Scientist, Dan has worked closely with athletes who have won more than 25 World and Olympic titles in sports including rowing, kayak and triathlon. Dan was part of Rowing New Zealand’s preparations for both 2012 and 2016 in Olympic Games as a Sports Scientist.
As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel. Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.
Dan Plews: https://www.endureiq.com/about-us
Endure IQ: https://www.endureiq.com/
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This week on the podcast Mikki speaks to Beth Maclean, a PhD candidate at the University of Western Australia all about iron metabolism. They discuss the importance of iron for our health, the problem of low iron stores (and how this goes unrecognised in many people, particularly women, when we only focus on iron deficiency anemia), the symptoms of iron deficiency and the best way to lift iron stores. They also delve a little into the performance realm, and why iron is important for performance
Beth can be found here: https://au.linkedin.com/in/bethmaclean23
Paper discussed https://www.researchgate.net/publication/349895115_The_misogyny_of_iron_deficiency
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This week on the podcast Mikki speaks to Nick Norwitz about ketogenic diets, cholesterol numbers and why we see differences into the cholesterol response between people who are overweight and have metabolic disorder, compared to otherwise healthy, lean individuals. Nick is a co-author on a couple of papers that investigate this phenomenon, lean mass hyperresponder (LMHR) which notes a massive rise in LDL cholesterol when some individuals go on a ketogenic diet. We discuss what is known, what isn't known in regards to health risk and what to do about it.
Dr. Nicholas Norwitz obtained his PhD in ketogenic metabolism and neurodegenerative diseases at Oxford University and is now working towards his MD at Harvard Medical School.
Nick can be found here https://www.researchgate.net/profile/Nicholas-Norwitz
and https://twitter.com/nicknorwitz
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This week on the podcast I speak to entrepreneur, recipe developer, Sarah Tanner who describes herself as an organic and holistic home cooking kiwi. She is an ambassador for Ceres Organics and Bioblends and has grown in this space as a plant-based advocate. Mikki speaks to Sarah about the shift away from her vegan diet to an omnivore approach for health based reasons and what this transition has meant for her personally and professionally. Sarah shares some of the insights she has and her role and responsibility as an influencer in this space and how her audience has responded.
Sarah can be found at: https://www.instagram.com/sarahtannernz/?hl=en
Supernature https://supernature.co.nz/
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Prof Esser talks about what we know with regards to what impacts the circadian rhythm (and what even is it?) and how important regulating both our master clock and the peripheral clocks for our overall health outcomes. We discuss how exercise impacts our circadian biology, and if there is a ‘better’ time of day to do exercise. We also talk about the impact of the circadian rhythm on metabolising different nutrients and what we do or don’t know about the impact of the circadian rhythm on the absorption of pharmaceuticals and supplements. We also talk about sex differences. This is a great conversation and I think you’re going to love it.
Dr Esser is a Professor of Physiology and Associate Director of the Myology Institute at the University of Florida.
Her lab has been working in the area of skeletal muscle adaptation for over 20 years. Initially research was focused on understanding the molecular mechanisms that underlie adult skeletal muscle adaptation to exercise. However, in 2002 they were using an early generation microarray assay and discovered that genes important for circadian rhythms were also at work in skeletal muscle. Since that early observation, her lab has pioneered research on the role of circadian rhythms and the circadian clock mechanism in skeletal muscle.
Currently our lab is focused on; 1) basic science experiments to define the genomic network downstream of the clock that modulates muscle health. 2) learning how age changes the clock function in skeletal muscle and other tissues; and 3) learning how exercise works with the circadian clock to help promote tissue and systemic health
Dr Karyn Esser can be found here https://www.linkedin.com/in/karyn-esser-a187333
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Dr Carrie Jones is a Naturopathic Physician who is board certified in Naturopathic Endocrinology (FABNE) with a Master's in Public Health (MPH) having over 17 years in the field of functional and integrative medicine. As former Adjunct Faculty for the National University of Natural Medicine (NUNM), she has taught courses in both Gynecology and Advanced Endocrinology. She was the Medical Director for two large integrative clinics in Portland, Oregon and the Medical Director for Precision Analytical Inc, creators of the DUTCH Test for almost 10 years. She is the Clinical Expert for the Lifestyle Matrix Resource Center (LMRC) serving the SOS Stress Recovery Program. Currently, she is the Head of Medical Education at Rupa Health.
"Understanding the human body is complicated. My job is not to judge. My job is to educate and empower. "
Dr Carrie Jones can be found here http://www.drcarriejones.com/about-1
IG tag https://www.instagram.com/dr.carriejones/?hl=en
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This week on the podcast Mikki speaks to Dr Sara Campbell about exercise, the gut and our gut microbiome. We discuss the bi-directional relationship between the gut and our exercise patterns, what sex differences might exist, and the relative usefulness of probiotics and prebiotics for helping optimise our gut health. It’s an exciting time for research in this area, with so much we don’t know. Dr Campbell is an expert in what we DO know.
Dr Sara Campbell is an ASSOCIATE PROFESSOR and the GRADUATE PROGRAM DIRECTOR in KINESIOLOGY AND APPLIED PHYSIOLOGY at Rutgers University, with a specialist research area in metabolism, the gut and the impact of exercise on the gut.
Sara can be found here: https://kines.rutgers.edu/departmental-info/faculty-biographies/317-faculty/full-time-faculty/788-sara-campbell
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This week on the podcast Mikki speaks to Dr Stephan Guyenet, obesity researcher and neuroscience expert about energy balance, weight maintenance and the brain. Mikki and Stephan discuss the role of hormones, the food environment and the brain and how to manage to maintain a healthy weight when these tend to conspire against us.
Stephan Guyenet has BS in biochemistry and a PhD in neuroscience, then went on to study the neuroscience of obesity and eating behavior as a postdoctoral fellow. He has spent 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of body fatness. His publications in scientific journals have been cited more than 3,600 times and today, he continues his mission to advance science and public health as a researcher, science consultant, and science communicator. His book, The Hungry Brain, was released in February of 2017 and was named one of the best books of the year by Publishers Weekly and called “essential” by the New York Times Book Review. He is a Senior Researcher at GiveWell and scientific reviewer for the Examine.com Research Digest. He is also the founder and director of Red Pen Reviews, which publishes the most informative, consistent, and unbiased popular health and nutrition book reviews available. He also periodically contributes to the scientific literature and is a review editor at Frontiers in Nutrition.
Stephan can be found at https://www.stephanguyenet.com/
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Mikki and Rick talk about how he developed an interest in fructose, how fructose impacts blood pressure and what types of foods and drinks are most detrimental (i.e. do we have to avoid fruit?). They also talk about Rick’s new book Nature Wants us to be Fat, and the importance of the ‘survival switch’ and how the modern environment has turned something that kept us alive for thousands of years into something that now drives metabolic disease.
Dr. Richard Johnson was formerly the chief of the Renal Division and Hypertension at the University of Colorado for nine years. He’s a physician that is trained in internal medicine, infectious disease, and nephrology. Along with having an active clinical practice, he is a widely cited NIH-funded scientist who has lectured in over 40 countries and has authored three books, The Sugar Fix, The Fat Switch, and the new Nature Wants Us to Be Fat. Dr. Johnson has a special interest in the role of sugar and especially fructose and its byproduct uric acid in driving metabolic and kidney disorders.
Dr Richard Johnson: https://drrichardjohnson.com/
Nature Wants Us to be Fat https://www.amazon.com/Nature-Wants-Fat-Prevent-Reverse-ebook/dp/B097XMY9VG
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This week on the podcast Mikki speaks to Dr Bill Harris, one of the world’s leading experts in the field of omega-3 fatty acid research. His work focuses on the roles that fatty acids play in cardiovascular and neurocognitive health. We talk about omega 3s, their unique characteristics which makes them so important for health, the difference between plant and fish omega 3 fatty acids, how best to measure them and at what amounts we should be consuming them. We also talk about what the research shows in relation to cardiovascular disease and their neurological benefits.
Bill Harris is the author of more than 300 scientific papers on fatty acids and health. He is a professor in the Department of Medicine in the Sanford School of Medicine at the University of South Dakota, the co-inventor of the Omega-3 Index, founder of OmegaQuant Analytics, and president and founder of the Fatty Acid Research Institute.
Bill Harris can be found here: https://omegaquant.com/dr-william-s-harris/
Research articles: https://www.researchgate.net/profile/William-Harris-17
This week on the podcast Mikki talks to Dom Harvey, podcaster, former radio DJ, avid runner about how running has transformed his life through some of his more challenging times. Dom is such a great personality and we talk on a range of topics in this podcast, including his training, his time on early morning radio at The Edge, his move away and now as a podcaster, his fertility challenges and how this impacted him. Importantly, as a runner, he shares his love of running. Something that we have in common. Usually Dom’s the one asking the questions, so it was a great opportunity to have him on the other side of the mic.
Dom Harvey is a broadcaster, writer and runner.
He was the host of nationwide The Edge breakfast show from 2001 to 2021.
He has written three best seller books including Running a Love story which we discuss here. Career highlights include winning the Sir Paul Holmes Award for NZ broadcaster of the year.
Outside of radio, he is passionate about running. He has run all 6 of the world marathon majors (New York, Chicago, Tokyo, Berlin, London and Boston).
His best time for the marathon was a sub 3 hour marathon in Tokyo where he ran in 2.57. He wrote about his quest to run a sub 3 hour marathon in his book Running: A love story.
In 2018 he ran five marathons in five days and in the process him and his friends at The Edge raised $250,000 so a young girl could get cancer treatment in Barcelona. That effort earned him a Kiwi bank NZ Local Hero award and also an Outstanding contribution to radio award.
Dom can be found here: https://www.dom.co.nz/
Dom’s podcast, Runners Only, can be found here: https://podcasts.apple.com/nz/podcast/runners-only-with-dom-harvey/id1590931602
Dom’s books: https://www.dom.co.nz/buy-online
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This week on the podcast Mikki speaks to Mike Murphy, Professor of Mitochondrial Redox Biology and co-creator of Mito Q, a coQ10 supplement that is specifically designed to target the mitochondria and offset free radical damage created through oxidative stress and improve health-related outcomes related to mitochondrial dysfunction. Of which there are many! Despite the science-based nature of the topic, Mike is great at distilling down information that we can all understand, and we discuss the latest research that links mitochondria to our health and wellbeing, and some tactics to help improve our cellular health.
Mike Murphy studied chemistry at Trinity College, Dublin (1980-4) and obtained a PhD in Biochemistry from Peterhouse, University of Cambridge (1984-7), carrying out research in the group of Martin Brand on mechanisms of mitochondrial proton pumping. Mike then carried out postdoctoral work at Columbia University (1988), followed by working as a VSO teacher in Zimbabawe (1989) and as a Lecturer in Biochemistry at Trinity College, Dublin (1990-2). He then moved to the Biochemistry Department at the University of Otago, New Zealand (1992-2001), to set up his own research group, moving up to the level of Associate Professor. During this time he spent sabbatical visits in the lab of Jeff Schatz in Basel and that of Victor Darley-Usmar in Birmingham, Alabama. Mike joined the MRC MBU to establish an independent research group to study mitochondrial dysfunction in 2001. He was appointed an Honorary Fellow of the Royal Society of New Zealand (Hon FRSNZ) in 2012 and was awarded the Keilin Memorial Lecture and Medal in 2016. Mike has been a Wellcome Trust Investigator since 2016. He was appointed Professor of Mitochondrial Redox Biology (Cambridge University) in 2018. Mike was elected Fellow of the Academy of Medical Sciences (FMedSci) in 2019.
Mike can be found here: https://www.mrc-mbu.cam.ac.uk/research-groups/murphy-group
MitoQ: https://www.mitoq.com/
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This week on the podcast I speak to Darren Ellis, former owner of Cross Fit NZ, the first Cross Fit gym in New Zealand, all about considerations as we age for men over 40 years.
Darren and Mikki talk about health and longevity as you age, and some of the common myths and misconceptions that Darren sees/hears in the fitness industry and how these can stop men (in particular) from focusing on their health when they need it most. Darren talks through the simple starting points that he uses with his clients to help them recover from their 20s-30s and get fit as they age.
Darren: https://nz.linkedin.com/in/darren-ellis-67283622
Darren https://linktr.ee/darrenelliscoaching
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This week on the podcast Mikki speaks to functional medicine doctor Joe Mather, who is also the lead physician at The Ruscio Clinic, about how he uses diet and lifestyle to help improve overall health of his clients, the functional medicine tests that we should explore and the ones that we shouldn’t waste our money on.
We talk about the importance of gut health on overall health and wellbeing and what to look for in a probiotic. We also discuss other helpful supplements that Joe uses to get the best results for his patients. A lot of practical tips with this one, We hope you enjoy!
Joe Mather, MD, MPH&TM, is a board-certified Family Practice physician who practices Functional Medicine in New Orleans, LA. He graduated from Tulane University School of Medicine and Tulane University School of Public Health in 2011 and completed his residency in 2014. In his medical practice he focuses on delivering cost-effective and practical medical care with a focus on GI health. He spends a lot of time working with patients suffering from complex diseases and helping patients to optimize their longevity. When he is not working with patients you will find him chasing his three small children, exercising or meditating.
Joe Mather: https://drruscio.com/team/joemather/
Healthy Gut Healthy You https://www.amazon.com/Healthy-Gut-You-Michael-Ruscio/dp/0999766805
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This week on the podcast Mikki speaks to Professor Dorothy Sears about her research into time restricted eating, metabolic health, prolonged sitting and breast cancer risk. Professor Sears talks about how she got into this field of research and what her research, along with others, has discovered about the risk of breast cancer and the timing of our food intake, other lifestyle factors that contribute to breast cancer risk, and the importance of avoiding prolonged sitting for metabolic health.
Dorothy Sears is a Professor of medicine at UC San Diego School of Medicine.
Dorothy’s research focus is on obesity and risk for obesity-related diseases including insulin resistance, type 2 diabetes, cardiovascular disease, and cancer. Her approach incorporates dietary and behavioral intervention, systems biology, lipidomics, metabolomics, epigenetics, expression profiling, and single gene analyses in humans and rodent models. Her goals are to identify and characterize genes, metabolites, biochemical pathways, and behaviors that regulate and/or are biomarkers of cardiometabolic disease risk and which can be used as novel targets for disease risk reduction, therapy, and/or diagnosis.
Prof Sears contact and links to publications: https://medschool.ucsd.edu/som/medicine/divisions/endocrinology/faculty/Pages/dorothy-sears.aspx
Next week talking to dr Joe Mather from the Ruscio Clinic about gut health, functional testing (and if it’s worth it) and probiotics
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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/
Nutrition Store Online: https://www.nutritionstore.online/
Eric is a coach, athlete, author, and educator. A trainer since the early 2000’s, he’s worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000’s in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.
Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.
Links:
Eric Helms: https://3dmusclejourney.com/about/eric-helms/
Iron Culture podcast: https://ironculture.libsyn.com/
MASS monthly research review: https://www.strongerbyscience.com/mass/
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Eimear and Mikki discuss the pivotal times across the life span where we grow and lose bone, what impacts negatively on bone turnover (and accelerates bone loss) how we can hold on to the bone we have, and practical things we can do to protect our skeletal structure as we age. We also talk about Dr Dolans new paper looking at low energy availability and the life history theory - through an evolutionary lens. Those who listened and enjoyed Herman Pontzers interview will also enjoy this conversation.
Dr Dolan: https://www.researchgate.net/profile/Eimear-Dolan-4 (this also links to the publications we discuss)
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This week on the podcast Mikki speaks to Michelle Matangi, health and lifestyle coach and health coach in Taranaki, about her transformation of mind, body and attitude and how she uses what she has learned over the last 15 years to help other people
Michelle shares how she found herself turning to food as a way to distract herself from things in her life that were uncomfortable or difficult to deal with, and how discovering Mark Sisson and Primal eating (a version of paleo) helped begin her path to ditching the dieting mentality and focused on nourishing herself - and it was a long (is a long) journey!
She realised that it wasn’t food or diet that would ultimately help her but actually she needed to be able to know herself and be kind to myself.
She realises that people cannot live to their full potential when limited to other peoples rules and we chat about the resources she has used to help guide her over the last two decades which in turn she uses with her clients.
https://www.michellematangi.com/
https://www.instagram.com/michellematangi/
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Dom teaches students of the Morsani College of Medicine and the Department of Molecular Pharmacology and Physiology, with a focus on such topics as neuropharmacology, medical biochemistry, physiology, neuroscience, and neuropharmacology. He is also a Research Scientist at the Institute for Human and Machine Cognition (IHMC) to assist with their efforts towards optimizing the safety, health and resilience of the warfighter and astronaut.
His lab develops and tests metabolic therapies, including calorie restriction protocols, intermittent fasting, ketogenic diets and exogenous ketones (ketone supplements) for CNS oxygen toxicity (seizures), epilepsy, metabolic disorders, Alzheimer's disease, ALS, muscle wasting, cancer and human performance applications.
Personal Website: https://www.ketonutrition.org/
Dom’s Linktree: https://linktr.ee/Domdagostino
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This week Mikki speaks to Melanie Wales, a yoga teacher, fitness coach and massage therapist about her transformation over the last 6 years that has resulted in a weight loss of 145 lb. Mel shares it all with us on today’s podcast - the nutrition and training tools that helped her, how important goal setting and mindset was in her ongoing journey, where the challenges lay for her and how she helps others transform themselves too.
Mel shares all of this over on IG on a weekly basis, and you can see her progress there. She also has a website where you can touch base with her for coaching enquiries , virtual yoga classes and also to purchase her cookbook which I really love.
Mel can be found at: https://melaniewales-sustainableliving.com/
IG: https://www.instagram.com/melaniewales.sustainableliving/?hl=en
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This week Mikki speaks to Dr Darren Candow, one of the world’s experts in creatine. They discuss the role of creatine in health and performance, what the research shows with regards to creatine as an ergogenic aid, and the emerging research that illustrates its role in brain and bone health. They also discuss the mis-information that exists with creatine and sets the story straight.
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
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This week Mikki talks again to Lola Berry, the host of the Fearlessly Failing podcast – leading Aussie nutritionist and bestselling author, about her new book of the same name.
As one of the key creators of the early wellness scene in Australia, Lola knows a thing or two about how to overcome body and mental health issues with a complete life reset. She also knows the pain of fear and failure, having experienced life’s inevitable ups and downs in her professional life and intimate relationships.
Fearlessly Failingis about how to grow through challenges and embrace the lessons so-called failure can teach us, and the discussion today centres around that.
Born and raised in Melbourne, Lola Berry is the bestselling author of eleven books, including the groundbreaking The Happy Cookbook. With a Bachelor of Health Science in Nutritional Medicine, her mission through her books, content creating, podcasting and speciality coffee company is to help as many people as possible live a healthy, happy and fulfilled life.
Lola’s big on chasing dreams. That’s where her popular podcast Fearlessly Failing was born from – she interviews people about how failure can be a gift and is often the key to success.
Currently studying acting and TV presenting, Lola divides her time between Byron Bay and Los Angeles
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Robb Wolf, is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. He and co-author Diana Rodgers recently released their book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked Itunes podcast, books and seminars. He’s known for his direct approach and ability to distill and synthesize information to make the complicated stuff easier to understand.
Robb can be found over at https://robbwolf.com/
Element Electrolyte https://drinklmnt.com/
Healthy Rebellion Radio: https://www.robbwolf.com/radio/
Wired to Eat: https://www.robbwolf.com/wiredtoeat/
Sacred Cow: https://www.sacredcow.info/
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Tom Williams is Parkrun's Global Chief Operating Officer the incredible successful charity that provides free timed 5km runs for people around the world. At the time of recording Parkrun has had 60 million interactions of participants or volunteers with an average of 200 people in each event each week, supporting people to run over 200 million kms in total. Tom shares with us the spirit, culture and ethos of inspiring people to exercise through Parkruns, and the impact the pandemic had on Parkrun and why it is potentially more important now to participate.
Tom was also co-host of Marathon Talk with Martin Yelling, the incredibly successful podcast, up until 2019 and then stepped down to focus on his role at Parkrun. Marathon Talk just retired at 600 episodes, and we spoke on the eve of the release of this episode in mid January, and the impact the inception and ongoing commitment to Marathon Talk had on Tom’s wellbeing.
Tom Williams can be found at:
Twitter: https://twitter.com/tomwilliams1974?lang=en
Parkrun: https://www.parkrun.com/
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As a professor of Public Health, Grant doesn’t shy away from speaking up on topics that he feels strongly about and how these impact us as individuals and as a society. We talk about this and the synergies there are between this and nutrition, where he is perhaps better known for, as a co-author of the successful What the Fat book series and of PreKure, a health and nutrition coach educational platform.
Grant is a Professor of Public Health (Auckland University of Technology) and director of the University’s Human Potential Centre (HPC) located at the Millennium Campus in Auckland, New Zealand. His research and teaching interests are in wellbeing and chronic disease prevention especially reducing the risk and eventual mortality and morbidity from obesity, cardiovascular disease, and diabetes. He lives by the motto “be the best you can be” and has a strong commitment to peak performance in which he also does consulting work.
Grant’s What the Fat books can be sourced here: https://profgrant.com/books/
His blogs we discuss: https://profgrant.com/2022/01/21/covid-your-opinion-counts/
You can find Grant through the following avenues.
Grant Schofield Blog: https://profgrant.com/
Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/
Pre Kure https://prekure.com/
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Dr. Bill Campbell is one of the leading researchers in the physique world. Dr. Bill Campbell is an Associate Professor of Exercise Science and the Director of The Performance and Physique Enhancement Lab at the University of South Florida. He has his PhD in Exercise, Nutrition, and Preventive Health, he's authored 3 books on sports nutrition and over 150 scientific abstracts and manuscripts focused on the topics of sports nutrition and exercise science and is previous president of the international society of sports nutrition.
We talk all about his research into diet breaks, intermittent versus continuous dieting, the importance of protein for fat loss for women (in combination with resistance training) and much more.
Dr Campbell uses his education background to provide an informational channel on IG that busts myths on dieting and helps inform people on best practice. Highly worth a follow.
Dr Campbell https://www.usf.edu/education/faculty/faculty-profiles/bill-campbell.aspx
Flexible v rigid dieting https://pubmed.ncbi.nlm.nih.gov/34187492/
Intermittent dieting v continuous dieting https://pubmed.ncbi.nlm.nih.gov/33467235/
Pubmed: https://pubmed.ncbi.nlm.nih.gov/?term=Campbell+BI&sort=date
On IG: https://www.instagram.com/billcampbellphd/?hl=en
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At Dartmouth College (2004) Dr. Brenner discovered nicotinamide riboside (NR) to be a vital precursor of nicotinamide adenine dinucleotide (NAD+). Dr Brenner explains the significance of NAD and why he believes supplementation with NR could help us “age better.” He also elaborates on why he refuses to describe NR as “miraculous or magic” and we talk about the ‘anti-aging’ claims in the marketing of human longevity.
NAD+ is fundamental to the creation of energy in every cell of your body. NAD+ regulates pivotal cellular processes that are key to looking and feeling our best.
In 2007 Dr. Brenner’s lab discovered a second pathway by which NR is converted to NAD+ and showed that NR can extend the lifespan of yeast cells.
Nicotinamide riboside (NR) is converted by the body into nicotinamide adenine dinucleotide (NAD) which is an essential molecule found in every living cell and plays a significant role in energy production, regulation of the circadian rhythm and cognitive function.
It’s received a lot of attention since its discovery (and Dr Brenner was responsible for the NAD+ pathway discovery) with many claims to how it helps improve overall health and longevity.
Dr. Charles Brenner is one of the world’s leading authorities on the biochemistry behind NR and its potential to extend life in some organisms. Dr. Brenner was the Roy J. Carver Chair and Head of Biochemistry at the University of Iowa and founding co-director of the University of Iowa Obesity Initiative. He is also chief scientific adviser to Chromadex, a California-based company behind the NR supplement, Tru Niagen.
Now, Charles Brenner is the Alfred E Mann Family Foundation Chair in Diabetes and Cancer Metabolism in the Department of Diabetes & Cancer Metabolism at the City of Hope, a National Cancer Institute-designated comprehensive cancer center and national leader in advancing research and treatment protocols. His laboratory focuses on disturbances in nicotinamide adenine dinucleotide (NAD), the central catalyst of metabolism, in diseases and conditions of metabolic stress.
He continues to research how the NAD system is dysregulated as a function of postpartum, coronavirus infection, inflammatory conditions, diabesity and specific malignancies with the dual goals of defining mechanisms of biological regulation and developing safe preventative and therapeutic interventions for people.
Dr Charles: https://www.cityofhope.org/charles-brenner-lab
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Sarah Cowley Ross is a NZ Olympian and Commonwealth Games representative in the heptathlon and high jump, a sports commentator and LockerRoom columnist in addition to being a marriage celebrant and amazing mum to Poppy and Max.
The versatility Sarah Cowley Ross displayed during her international athletics career has stood her in good stead for her life after sport.
Sarah is a sought after and an experienced MC and Keynote speaker. She is a member of the New Zealand Olympic Committee athlete commission, community education ambassador and works within the Olympic movement in the Oceania region.
A staunch proponent of women in sport, particularly in leadership and governance roles, Sarah is an alumni of the NZOC’s Women in Sport Leadership Academy (WISLA).
Sarah’s athletics career spanned 15 years during which she became the New Zealand high jump and hepthalon champion, and attended numerous world championships, Olympics and Commonwealth Games.
We talk about Sarah’s experiences growing up as an athlete in Rotorua and how her passion for the ultimate experience as an athlete led her to heptathlon and to represent NZ in the commonwealth and Olympic Games.
We also talk about her transition from athlete to mum and women’s advocate for sport and how she navigated this new chapter in her life.
Sarah can be found over at Lockerroom, where she regularly writes about sport, interviews athletes and shares her experiences, and over on instagram at https://www.instagram.com/sarahcowleyross/?hl=en aq
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Matt's research explores both the physiological and qualitative aspects of a low carb/keto approach through a series of interviews in addition to his laboratory studies. We talk about how the research findings compare to the real-world experience and what we can take away from it. Matt is super enthusiastic and a wealth of information. Click here for the link to previous podcasts.
Matt enrolled at Kingston University in 2014 to complete a BSc in Sport Science, achieving first class honours. Following this he completed an MSc in Sport and Exercise (performance), also at Kingston University, achieving a distinction. During his masters degree, he completed a research project entitled 'Acute Carbohydrate Supplementation Improves Ultra-Endurance Performance in a Keto-adapted Individual.'
He began his PhD at Kingston University in 2018, in order to further investigate the role of ketogenic and low carbohydrate dietary interventions on health and exercise performance, in addition to addressing the role of acute supplementation in ketogenic athletes, and the impact this has on substrate metabolism and exercise performance.
Matt can be found at: https://www.kingston.ac.uk/research/research-degrees/research-degree-students/profile/matthew-carpenter-251/
Twitter: https://twitter.com/MattCarpenter14
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Dr. Lyon received her doctorate in osteopathic medicine from the Arizona College of Osteopathic Medicine and is board-certified in family medicine.
She earned her undergraduate degree in Human Nutrition from the University of Illinois Urbana-Champaign where she studied vitamin and mineral metabolism, chronic disease prevention and management and the physiological effects of diet composition.
She also completed a research/clinical fellowship in Nutritional Science and Geriatrics at Washington University in St. Louis.
Dr Lyon can be found here: https://drgabriellelyon.com/about/
Dr Lyon on IG: https://www.instagram.com/drgabriellelyon/?hl=en
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Mimmi Kotka is a world class runner that lives part-time in the Chamonix Valley with her husband Toni and dog Enzo. Mimmi has won or been on the podium at a number of major trail races around the world.
Mimmi on IG: https://www.instagram.com/mimmikotka/?hl=en
Moonvalley https://moonvalley.me/
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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/
Nutrition Store Online: https://www.nutritionstore.online/
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We talk about how he discovered the power of the low carbohydrate diet and aerobic training for health and performance, and his practical tips to help you adapt to a different approach. Even if you've heard Phil before (or are well versed in his MAF method), it is always good to have the opportunity to hear from the pioneers in a particular topic.
Schooled in physiology, kinesiology and nutrition, Dr Phil Maffetone is one of the most sought after practitioners for health and performance, having worked with world class athletes and entrepreneurs, musicians and others, helping them achieve better health and world class performances. Including Mark Allen, six-time Hawaii Ironman Triathlon Champion. Dr. Maffetone has also worked with other endurance athletes of all types, professional baseball and football players, adventurers, NASCAR drivers, and Olympic medallists in a variety of sports. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback.
Phil Maffetone created the MAF method, which stands for Maximum Aerobic Function and combines exercise, nutrition and stress to build your aerobic system, the fat-burning engine responsible for fuelling all of the body’s needs.
Free resources related to MAF and the execution of it, among other blogs and research papers full of practical information can be found on his website.
Phil Maffetone: http://Philmaffetone.com
Two week test: https://philmaffetone.com/2-week-test/
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Lou also opens up about her own transformation and how this has shaped the person she's become. While this has its foundations based in the clothes we wear, there are many synergies in our respective industries and it was great to connect with Lou to discuss this.
Lou can be reached at https://louhellerstylist.com/?__s=itg69nbqfhb79nodzojd
and https://www.instagram.com/louhellerstylist/?hl=en
The style journal: https://louhellerstylist.com/style-journal
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This week on the podcast Mikki speaks to to Sandi Nypaver, ultrarunner, ultrarunner coach and one of the most lovely humans about her life as all of the above in Colorado. Specifically they discuss life as a twin, growing into her identity as a runner and how a sliding doors moment for her changed the trajectory of her life. We talk about the skills and techniques that keep her grounded, how she has managed grief and stayed resilient through some super challenging times and her ethos as a coach and runner, through her coach role with Higher Running, the company she co-founded with her boyfriend Sage Canady.
Sandi Nypaver can be found at Higher Running: https://higherrunning.com/the-team/coach-sandi-nypaver/?__s=r3ys6j5ac3bjtndsnmzn
Her Running Wild You Tube channel: https://www.youtube.com/channel/UC3vFznWAkGITMT2clmgwOaA
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Mikki and Fleur have an in-depth discussion on exercise induced muscle damage, the suggested dose for athletes, how people who are new to exercise could also benefit from taking CurraNZ and the impact of CurraNZ on bacteria on the skin.
In this week's show, you also get the opportunity to win one of 5 double packets of CurraNZ by answering the simple question as outlined in the Google Form below. And sign up to the Christmas Edition of Mondays Matter - kicking off December 1st for 28 days of a short sharp stint in building awesome diet habits as we head into 2022. Waitlist below.
Fleur Cushman is the Co-Founder (and a New Zealander) who grew up under the life-shaping influence of her father, natural health pioneer and pharmacist Mike Cushman, who developed the hugely successful 'Clinicians' range of vitamin and mineral supplements.
Papers spoken about in today's episode can be found here: https://curranz.co.nz/blogs/research-papers
Curranz: https://curranz.co.nz/
Previous Episode with Fleur, Episode 24 : https://share.transistor.fm/s/7f6e8550
Win your CurraNZ here: https://forms.gle/jvvxvC19x3VcyFbE6
Mondays Matter Christmas Edition: https://mikkiwilliden.com/mondays-matter-waitlist
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Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications.
He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman currently serves as Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Agropur and the National Dairy Council. Dr. Layman earned his doctorate in human nutrition and biochemistry at the University of Minnesota.
Prof Layman publications: https://www.researchgate.net/profile/Donald-Layman
Conversations with Dr Lyon: https://www.youtube.com/playlist?list=PLx1_K-1RwcGTt25RbHqXYcRaQm6rD3Ce7
Prof Layman on Twitter: https://twitter.com/donlayman
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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/
Nutrition Store Online: https://www.nutritionstore.online/
Civilized to death: https://www.amazon.com/Civilized-Death-What-Lost-Modernity/dp/1451659105
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This week on the podcast, Mikki speaks to Deena Kastor, 3 time Olympian and multiple champion runner across different race distances and terrains, and author of the fantastic book Let Your Mind Run. Deena shares her experiences with running and how she was able to motivate and drive herself throughout her training years using psychological techniques that all of us could benefit from, of which she describes in a step by step fashion in her book. She shares some of her more challenging times (which are detailed in the book) and also how she has transitioned over the years to motivate and inspire others to live their best lives, not just through running.
Deena is an Olympic medalist and the American Record holder in the marathon. Since beginning her professional career in 1997, Deena has held American Records in every distance from the 5K to the marathon. She has represented the USA on 19 national teams. Deena also earned two silver medals in the World Cross Country Championships, and has 24 national titles to her name. As a master runner (over 40 years old) she has broken 5 world records and 7 American Records including the marathon. Her fastest days are behind her, but running and the running community still inspire her to keep pushing her limits
Deena has lived in Mammoth Lakes, California since 2001. Her husband Andrew Kastor is the head coach of the Mammoth Track Club. Deena loves to run around the Lakes Basin and in Shady Rest Park. After practice she can be found walking her two mastiffs around their neighborhood or cooking for family and friends at home. She loves running with her daughter Piper cycling beside her, and is a foodie and loves wine. She wrote a New York Times Best seller and 2019 Memoir of the Year, Let Your Mind Run.
Let Your Mind Run: https://www.penguin.co.nz/books/let-your-mind-run-9781524760762?__s=ocs7sw3ow2sjqm4wbskb
Deena: https://www.mammothtrackclub.com/deena-kastor
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Mikki is also cohost of Fitter Radio as you know and Bevan is the one that got her into podcasting. Of course we talk about this, but more so we talk about him as a kid, an athlete, a podcast host and an elite athlete coach. Many gems in this one for coaches, athletes and anyone wanting an insight into growing up in NZ in the 1970s. If you like it, subscribe and leave a review! Click here for the link to previous podcasts.
Bevan can be found at: https://www.fitter.co.nz/our-coaches?__s=51ovu1tiq91wh0ad72bp
IG: https://www.instagram.com/fitter.co.nz/?hl=en
Fitter Radio: https://podcasts.apple.com/us/podcast/fitter-radio-triathlon-podcast/id854311930
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He was awesome to talk to as we discuss his research looking at the impact that energy expenditure (IE the exercise we do) has on our overall metabolic rate, how little this actually contributes to our overall metabolism (which was so different to what we expected) and what this means for our ability to improve body composition. Make no mistake: exercise is actually king with regards to its health-related benefits) but Herman's research really opened our eyes to the caloric expenditure that does (or doesn't) occur because of it.
Herman Pontzer is an Associate Professor of Evolutionary Anthropology at Duke University and Associate Research Professor of Global Health at the Duke Global Health Institute. He is an internationally recognized researcher in human energetics and evolution. Over two decades of research in the field and laboratory, Dr. Pontzer has conducted pathbreaking studies across a range of settings, including fieldwork with Hadza hunter-gatherers in northern Tanzania, fieldwork on chimpanzee ecology in the rainforests of Uganda, and metabolic measurements of great apes in zoos and sanctuaries around the globe. Dr. Pontzer’s work has been covered in The New York Times, BBC, PBS, Washington Post, The Atlantic, NPR, Scientific American, and others.
Twitter: @HermanPontzer
- The Exercise Paradox is a great popular-press article by Dr. Pontzer in Scientific American
- IS THERE A LIMIT TO HUMAN ENDURANCE? SCIENCE SAYS YES: Some say the breaking point is all in your head, but new research suggests it’s also in your gut
Find all of Dr. Pontzer peer-reviewed publications HERE on PubMed
Burn: the misunderstood science of metabolism: click here
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This week on the podcast Mikki talks to Stu Phillips a complete guru in the field of protein metabolism and muscle. We discuss protein and ageing, the woefully low protein recommendations (and why they haven't changed), the myths surrounding protein and health (such as kidney health, bone health, longevity) and what Stu recommends is optimal for muscle protein synthesis and ageing.
Stuart Phillips is a Professor in the Department of Kinesiology and a Tier 1 Canada Research Chair in Skeletal Muscle Health. He is Director of the Physical Activity Centre of Excellence (PACE) and the McMaster Centre for Nutrition, Exercise, and Health Research, and Lab Lead for the Exercise Metabolism Research Group. Stuart's research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. He is keenly interested in diet- and exercise-induced changes in body composition. Stuart believes that a little bit of exercise is better than no exercise, and aims to encourage more physical activity in older adults. He has more than 24,000 career citations, and 220 original scientific research and review papers.
Stu can be found at: https://mira.mcmaster.ca/team/bio/stuart-phillips
Twitter: @mackinprof
IG: @mackinprof
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Mike Wardian is quite simply one of the world’s best ultra runners. Name an event and the chances are Mike’s done it. He’s competed all over the globe, raced at the US Olympic Trials, and holds numerous world records.
Mike grew up in Virginia, graduating from Oakton High School, where he took part in and won his first ever race – a Turkey Trot with a free school lunch up for grabs. However, Mike’s running story isn’t one of love at first sight. He played lacrosse as a kid and only started running (“to keep fit”) in his junior year at Michigan State University, and didn’t run competitively until after college.
It all began in 1996, when Mike heard that his friend’s Mum was running the Boston Marathon. He thought it sounded like fun, so trained for the Marine Corps Marathon and qualified for Boston by running a 3:06. He competed in his first Boston Marathon a year later in 1997 (he’s since ran it 19 more times!) and was completely hooked from that moment onwards.
Since then, Mike has competed in nearly 300 marathons and over 100 ultramarathons all over the world. Indeed, racing as much as humanly possible has become somewhat of a trademark for Mike. In 2019 alone, he ran 20 marathons, including setting a world record for running 10 marathons in 10 days on seven continents, and running across the entire country of Israel in 10 days, setting a new FKT for the Israel National Trail.
Mike has competed in the US Olympic Trials three times (2004, 2008, and 2012), has won the 50k and 100k US National Championships, and is a four-time USA Track & Field Ultra Runner of the Year.
Perhaps most unbelievably, Mike manages to do all of this whilst holding down a full-time job as an international ship broker (rumour has it he hasn’t slept since 1996). He lives in Arlington, Virginia with his wife and two teenage boys, who often travel with him on his wild adventures
Mike can be found over on Instagram here: https://www.instagram.com/mikewardian/?hl=en
In addition, Hoka One One NZ is giving away one of their NEW Rincon 3 road shoe for NZ based listeners - amazing!
Click here to enter the competition: https://forms.gle/eK3USgSPnChFSuNp7
Click here for more detail on the Rincon 3 road shoe: https://hoka.co.nz/collections/rincon?gclid=CjwKCAjwzOqKBhAWEiwArQGwaAsfzUW714_HMF4Xjifk3zzrvjRvWEzUxlgwf7E7nc6mnqte69pXJRoCa_4QAvD_BwE
Mikki's links
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
This week on the podcast Mikki speaks to Dr Karen Faisandier, from the Integrative Practice, on chronic stress, the 'endurance phase' of stress and the term languishing - those who have spent a considerable time in lockdown (Australia, I'm thinking of you) this year will be well familiar with the concept. Dr Faisandier is a clinical psychologist with a holistic approach to wellbeing and has just launched her free six week course Project Revive to help you work through optimising wellbeing.
Karen is a clinical psychologist (DClinPsych) who is the founder of The Integrative Practice; a holistic psychology service in Wellington, NZ.
Dr Karen’s innovative approach integrates psychological, nutritional and lifestyle strategies into a practical recovery framework for adults experiencing mental health concerns resulting from chronic stress, anxiety and overwhelm.
Dr Karen enjoys lifelong learning focused on nutrition, integrative medicine, and holistic mental health. She has completed postgraduate modules with the Australasian College of Nutritional and Environmental Medicine (ACNEM) and is currently furthering her study in clinical nutrition. She is also a member of the Australasian Integrative Medicine Association and is passionate about educating and inspiring the public about integrative mental health through articles on her blog.
Grounded in science-based research and practical clinic experience, Dr Karen’s upcoming online course, Project Revive, offers an integrative journey for a calm, energised and connected life. This free 3 part mini course provides a step-by-step supported approach armed with an abundance of practical tools and techniques to promote long term psychological well being
Karen Faisandier: https://theintegrativepractice.com/dr-karen-faisandier?__s=snxjqrzfsz9ijsctedis
Project Revive: https://theintegrativepractice.com/project-revive
Mikki's links
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
This week on the podcast Mikki talks to Dr Dan Plews about life, performance, continuous glucose monitors, HVR, sauna, strength training and optimising wellbeing (among other things). They answer your questions about all of the aforementioned and about his EndureIQ courses and online community, and his TriQ app, a new training platform. This is a long one, perfect for your longer training session (though not just for athletes) and drops Wednesday. I also have a giveaway attached, which you will hear throughout the podcast and see on my social media pages. Please, if you enjoy the podcast, subscribe and leave a review :-)
Dan Plews is an Applied Sport Scientist, Researcher, Coach and competitive Triathlete. As an applied Sports Scientist, Dan has worked closely with athletes who have won more than 25 World and Olympic titles in sports including rowing, kayak and triathlon. Dan was part of Rowing New Zealand’s preparations for both 2012 and 2016 in Olympic Games as a Sports Scientist.
As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel. Recently Dan founded endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation. He was also the high performance manager for the recently successful Team New Zealand bid for the America's Cup.
Dan Plews: https://www.endureiq.com/about-us
Endure IQ: https://www.endureiq.com/
Tri Q: https://triq.ai/
Competition Link - What is Dan Plews' favourite meal? https://forms.gle/MtbNjo3EuCKCfBPf8
This week on the podcast Mikki chats to Dr Paul Laursen (The Prof) all about his research in high intensity training and how to apply it, his training platform athletica.ai and his latest thoughts on COVID 19 (Paul and Dr Phil Maffetone appeared in the third episode of Mikkipedia.
Paul Laursen is the Former lead of Physiology for New Zealand Olympic athletes and Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is now based in Canada where he contributes to research studies in his academic capacity, and is the co-founder of the online course HIIT science (also a textbook) where thousands of people are learning how to apply the science of HIIT training to achieve better sport performance outcomes.
Paul is a world renown specialist in: high-intensity interval training, low-carb diets, ketosis, heart rate variability, thermal physiology, health and artificial intelligence. He has published over 135 scientific manuscripts, with work cited more than 10,000 times. He is also an accomplished athlete, and has competed in 17 Ironman triathlons, while relishing the art of coaching both professional and age-group athletes. Paul is also intensely determined to master the craft of cooking the perfect steak
Links:
Paul Laursen: https://www.paullaursen.com/
Mikkipedia Episode 3: https://podcast.mikkiwilliden.com/3
Athletica AI https://athletica.ai/
HIIT Science https://hiitscience.com/
Perfect Storm (Paul and Dr Maffetone's paper) https://pubmed.ncbi.nlm.nih.gov/32391307/
This week on the podcast Mikki chats to Bob Seebahor, the dietitian that created the term 'metabolic efficiency' and changed the way we viewed fuel for athletes. We discuss his background and how he changed his thinking around nutrition for training and performance to develop concepts around nutrition periodisation and metabolic efficiency. Mikki and Bob discuss what being'metabolic efficient' actually means and how to integrate this into training and racing for optimal health and performance.
Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Sport Dietitian for the University of Denver Women’s Gymnastics Team.
Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a High Performance Endurance Coach. Bob specializes in enhancing health and improving performance by improving metabolic efficiency and using nutrition periodization, which provides varying nutrition recommendations based on an athlete’s sport, training cycle, health and performance goals. He has a true passion for food and this has led Bob to creating two food companies that support his Metabolic Efficiency Training Concept: Birota Foods and All Around Snack Co.
Practicing what he preaches, Bob has been an athlete his entire life growing up playing competitive soccer. During his undergraduate studies, he turned to endurance sports and has competed in many endurance events including the Boston Marathon, six Ironman races, the Leadville 100 mile trail running race (twice), the Leadville 100 mile mountain bike race (twice), and in 2009, Bob became a Leadman, completing all six of the Leadville endurance events in 7 weeks. Bob enjoys challenging himself and will regularly compete in triathlon, cycling, obstacle course racing, and ultra-running. He enjoys exploring the depths of human performance through his daily training adventures.
Bob can be reached at: https://www.enrgperformance.com/
Bob's books on Metabolic Efficiency, fuelling for specific sports and sodium/caffeine protocols: https://www.enrgperformance.com/ebooks
Mikki's links
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
This week on the podcast I chat to Dr Brianna Stubbs, lead translational scientist at the Buck Institute of Ageing about exogenous ketones for health and performance. Brianna is a guru in this field and it was awesome to talk to her about her athletic career as a British under 23 rowing champion to her academic and professional career investigating ketones in both performance and now in optimal ageing. We also chat about the utility of them in recovery.
Dr. Brianna Stubbs, DPhil is a world expert in exogenous ketone metabolism and its implications for performance, resilience and health-span. She completed her PhD in Metabolic Physiology at the University of Oxford, studying the metabolism and the application of exogenous ketone salts and esters. Whilst completing her studies, she competed on the British International Rowing Team, and was a two-time World Champion lightweight athlete.
Brianna spent two years as Research Lead at a San Francisco based start-up called HVMN, where she helped to launch the world's first commercially available ketone ester drink and set up a collaboration with the US Special Operations Command to investigate the effects of ketone drinks on physical and cognitive performance in extreme environments.
Brianna is currently Lead Translational Scientist at The Buck Institute for Research on Aging where she's part of a team focused on developing our understanding of ketone biology, the metabolic effects of novel exogenous ketones, and the translation of these findings into tools for implementation as part of a holistic approach to healthy aging.
Brianna: https://www.linkedin.com/in/brianna-stubbs-91930794/
Twitter: @BriannaStubbs
Mikki's links
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
This week on the podcast Mikki chats to Jeff Rothschild, former music producer (who rubbed shoulders with some of her faves, including Jon Bon Jovi) and current doctoral student about his work in pre-exercise nutrition interventions and exercise adaptations. Jeff, under the guidance of Dr Dan Plews and Dr Andy Kilding is changing the landscape on nutrition recommendations pre-exercise and they discuss the practical implications for endurance athletes.
Papers discussed
Impact of different pre-training nutrition on training adaptations https://pubmed.ncbi.nlm.nih.gov/33919779/
What should I eat before exercise?Pre exercise nutrition and the response to training https://pubmed.ncbi.nlm.nih.gov/33198277/
Survey of eating behaviours pre-exercise https://pubmed.ncbi.nlm.nih.gov/32702658/
Jeff Rothschild: https://www.eatsleep.fit/?__s=ocs7sw3ow2sjqm4wbskb
Twitter and IG @eatsleepfit
Mikki's links
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
Simon Marshall is a performance psychologist has a bachelor’s degree in Sports Science, a master’s degree in Kinesiology, and a PhD in Sport and Exercise psychology. He's an internationally renowned expert in exercise and health with a focus on changing people’s behavior. He's well published in both scientific AND lay literature on the science of health behavior change. He's the co-author of the book The Brave Athlete and the co-director of Brave Athlete Coaching with his wife Lesley Marshall, where they combine their experience and training to provide physical and mental training to up your athletic and life game.
Simon's links
Simon Marshall: http://www.braveheartcoach.com/about-les-and-si/
The Brave Athlete https://www.fishpond.co.nz/Books/Brave-Athlete-Simon-Marshall-Phd-Lesley-Paterson/9781937715731?gclid=CjwKCAjw092IBhAwEiwAxR1lRp6Gju9itdGOpuyLhhJK-i4fe_SZBpjS0BbvQH9co5mE8Sp_bv5OHRoCKrsQAvD_BwE
Mikki's links
https://mikkiwilliden.com/mondays-matter#getstarted
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
This week on the podcast Mikki talks to Professor Julia Rucklidge about her research around mental health and nutrients, and the recently released book The Better Brain. We chatted about how she got into the field, her early discoveries in nutrients and ADHD before turning her attention to post traumatic stress disorder post the Christchurch Earthquakes.
We also discuss why the field of psychology hasn't embraced nutrients as therapy, and the appropriate use of medication for mood disorders. Mikki spoke to Julia while she was in MIQ back from a trip to the UK for family reasons, and they discuss the impact Julia noted of COVID lockdowns on the population, as the UK was just opening up. A really interesting, thought-provoking discussion.
Julia Rucklidge, PhD, is Professor of Clinical Psychology in the Department of Psychology at the University of Canterbury, Christchurch, New Zealand. Originally from Toronto, she did her training in neurobiology (McGill) and clinical psychology (University of Calgary). Her interests in nutrition and mental illness grew out of her own research showing poor outcomes for children with significant psychiatric illness, despite receiving conventional treatments for their conditions. For the last 14 years, she has been investigating the role of micronutrients in the expression of mental illness, with a specific focus on ADHD, bipolar disorder, anxiety and PTSD associated with the Canterbury earthquakes. Her current research interests can be found at www.mentalhealthandnutrition.co.nz, and her research at http://www.psyc.canterbury.ac.nz/people/rucklidge.shtml
Julia Ted Talk: https://www.tedxchristchurch.com/julia-rucklidge
The Better Brain https://www.penguin.co.nz/books/the-better-brain-9781785043567
https://mikkiwilliden.com/mondays-matter#getstarted
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
Specific topics include
- Tommy woods and Lucy Maillings - review of flexibility of the gut https://pubmed.ncbi.nlm.nih.gov/33849977/
- PSMF bread https://www.facebook.com/watch/?v=331352931878870
- Where do you buy bulk collagen from?
- What are the recommendations for diet for autoimmune conditions
- Dr michael Rougiot book - healthy gut healthy you https://www.amazon.com/Healthy-Gut-You-Michael-Ruscio/dp/0999766805
- Julianne Taylor - http://juliannetaylornutrition.com/
- What to eat when you have a sweet craving on Keto
- Are there any difference how you approach Keto for menopause
- Low carb diets on hypertension
- Recommendations for a 20year old male that is trying to bulk up
- Oxalates
- Foods that affect thyroid
- Is there a place for sustained weight loss in pea based protein shakes
Born and bred in Cape Town, Caryn obtained her qualification as a dietitian in 1995 from the University of Cape Town after studying a Bachelor of Science degree, followed by a Nutrition & Dietetics, Honours degree. Since moving to New Zealand in 1995, she has obtained my Masters degree in sports nutrition and my Doctorate in the area of weight loss. She works at AUT as a senior lecturer and nutrition researcher, and continues to maintain her thriving private practice nutrition work. Caryn is also a co-author of the successful book series What the Fat.
What the Fat:
https://whatthefatbook.com/?__s=ocs7sw3ow2sjqm4wbskb
Caryn Zinn: https://www.carynzinn.com/about
This week on the podcast Mikki is back with Dr Andrew Koutnik, PhD, researcher at the Florida Institute for Human and Machine Cognition, for a continuation of their conversation last week about his experience as an adult diagnosed with type 1 diabetes at 18 years, and discovering a lower carbohydrate approach as the best practice management for that. Andrew is a passionate guy, and that comes across in the interview as we discuss the pitfalls of type 1 diabetes management and why matching insulin to carbohydrate load is not the best way to manage blood sugars.
LINKS
Carolyn Ketchum https://www.amazon.com/Carolyn-Ketchum/e/B0765C2XS1%3Fref=dbs_a_mng_rwt_scns_share
Type 1 Grit study https://pediatrics.aappublications.org/content/141/6/e20173349
Journal of Clinical Investigation paper https://www.jci.org/articles/view/142246/pdf
Diet Doctor https://www.dietdoctor.com/
DCCT Trial https://pubmed.ncbi.nlm.nih.gov/24356592/
Andrew Koutnik, PhD is a Research Scientist studying the influence of lifestyle and metabolism on health, disease, and performance. He originally began his research path at Florida State University (FSU) in Exercise Science. During his time at FSU, Andrew was trained in the Human Sciences Cardiovascular Laboratory studying the influence of nutrition, exercise, supplementation, and environmental extremes on health-based outcomes in normal and clinical populations across cardiovascular, autonomic, and skeletal muscle tissue systems. Andrew then transitioned to help assist and lead synergistic research efforts at FSU’s Human Sciences Cognitive Cardiology Laboratory and FSU’s College of Medicine Cardiac Biomedical Laboratory exploring the bi-directional impact of cognitive, mental, and prior brain injury status on tissue systems, risk factor modulation, and stress tolerance across pre-clinical and human subjects, including patients with prior cerebrovascular injury. While at FSU, Andrew received the Bess Ward Honor Thesis, Honors Medallion, and ACC Meeting of the Mind awards, and served as a Research Ambassador and Student Mentor for the Honors College and FSU’s Student Council for Research and Creativity.
Andrew was awarded the Presidential Fellowship to attend The University of South Florida where he received his doctorate in Biomedical Sciences with the Metabolic Medicine Lab in the Morsani College of Medicine (USF COM). At USF COM, Andrew’s research focused on studying metabolism and metabolic therapies for health, disease, and performance outcomes. Specifically, Andrew explored how nutritionally induced (endogenous) and exogenous ketone body production (ketogenesis), utilization (ketolysis), and signaling modulated systemic metabolism and disease models of skeletal muscle atrophy, cancer, seizures, neurological disorders, among others. A central focus of this work surrounded the elucidation of systemic biomarkers and tissue-specific pathological signaling of nutritional ketosis using synthetic ketone bodies in the context of multifactorial acute and chronic oxidative and inflammatory insults. Andrew also extended efforts to test the biologic and performance impact of novel exogenous ketone formulations in high-level athletes. These efforts have expanded into highly trained operators as Andrew has organized multiple research projects on NASA NEEMO 22 & 23 studying the maladaptation response to extreme environments (hyperbaric) to uncover mitigative strategies to augment operator health and performance. While at USF COM, Andrew was the three-time recipient of USF’s Research Award.
Beyond his primary efforts, Andrew Koutnik was invited to give a TEDx talk on his personal journey using lifestyle and metabolic factors to manage Type-1 Diabetes for over 14 years. Andrew’s journey with Type-1 Diabetes has given, and continues to give, an incredible in-depth perspective into the world of our metabolism, how it works, how day-to-day life (sometimes moment-by-moment choice) influences it, and how these changes on metabolism can have far-reaching effects over other aspects of our physiology. Andrew’s unique experience as a metabolic researcher and Type-1 Diabetic created a strong appreciation for the role lifestyle and metabolism can play into health modulation, disease prevention, and disease management. Andrew currently is involved in advocacy, education, and research to improve health outcomes across populations
Links discussed
Type 1 grit group on FB https://www.facebook.com/Type1Grit/
Dr Bernstein's Diabetes Solution book https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Paper utilising LC diets for type 1 diabetes Andrew Koutnik https://www.andrewkoutnik.com/
Paper outlining why carbohydrate restriction for type 1 diabetes: https://www.jci.org/articles/view/142246/pdf
Andrew's TEDx talk https://www.youtube.com/watch?v=eDfgulV_F6o&ab_channel=TEDxTalks
While they chat briefly about the race, it was much more around the habits, behaviours, training and nutrition that keeps Ruth strong, fit and awesome.
Ruth Croft: https://www.instagram.com/ruthcrofty/
Dirt Church Radio https://www.dirtchurchradio.com/dirtchurchradio/2021/7/7/episode-150-ruth-croft-2021
Western States 100 https://www.wser.org/
The Brave Athlete: https://www.amazon.com/Brave-Athlete-Calm-Down-Occasion/dp/1937715736
How to Change Your Mind https://www.amazon.com/Change-Your-Mind-Consciousness-Transcendence-ebook/dp/B076GPJXWZ/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1626115347&sr=1-1
Brodie Kane
Brodie is currently based in her home city of Christchurch and is working through some very exciting projects, like the re-launch of her very successful podcast, The Girls Uninterrupted (previously Girls On Top), and a new podcast called Kiwi Yarns, and is also working on a number of content creation projects for various brands and within the media industry too. Brodie loves to keep busy with MC duties, public speaking, basically anything thrown at her.
An award-winning journalist, Brodie has loved every minute of the 13 years she’s had in radio and television. Her no-nonsense yet down-to-earth approach is unique in the industry and you can be guaranteed that what you see is what you get.
She was up until recently co-hosting The Hits Breakfast show in Christchurch with Dave Fitzgerald. Prior to that Brodie worked at TVNZ for five years working as a sports Presenter on Breakfast, a roving reporter on Seven Sharp, reporter on Fair Go and associate producer on Q+A. Brodie is incredibly fit thanks to her background in Surf Life Saving, but also has a bit of mental toughness thanks to a four-year stint in the Territorials of the NZ Army. She now loves the challenge of long distance events, running her first marathon in Auckland in 2018, and completing the team event of the Coast to Coast in 2020 with her mother and brother (her third year involved in the race)! Brodie loves talking and is incredibly passionate about engaging with people all around New Zealand.
Brodie Kane: https://brodiekanemedia.com/
Brodie on IG: https://www.instagram.com/brodiejeankane/?hl=en
Girls Uninterrupted: https://podcasts.apple.com/nz/podcast/the-girls-uninterrupted/id1505689225
Kiwi Yarns: https://podcasts.apple.com/nz/podcast/kiwi-yarns/id1516048486
Mikki and Ethan talk about how he became interested in studying time restricted eating (TRE) as a cardiologist. He talks about his introduction to low carbohydrate diets for type 2 diabetes (and his role as an advisor at Virta Health (https://www.virtahealth.com/) which changed his mind about the efficacy of low carbohydrate approaches for type 2 diabetes. Ethan describes his own n=1 experience of changing to a low carbohydrate diet and transitioning to TRE as a tool for weight loss, and how this spurred his interest in investigating the usefulness of TRE in a real world setting. They discuss what the trial was designed to show, what the (surprising) results were, and what oculd have accounted for them. They then go on to talk about future studies (the one that Dr Weiss discusses is now published, see below).
Dr. Ethan Weiss is a cardiologist whose special interests include preventive cardiology, the genetics of coronary disease, risk assessment for heart conditions and heart disease in the young.
In his research, Weiss uses genetic models to better understand the mechanisms of metabolic disorders linked to heart disease, such as obesity, fatty liver disease and diabetes. He also studies the blood clotting system, seeking to identify novel ways to safely block clots associated with heart attack and stroke without causing an increase in bleeding.
Weiss earned his medical degree at Johns Hopkins School of Medicine. He completed an internship and a residency on the Osler Medical Service of the Johns Hopkins Hospital. He came to UCSF in 1998 as a cardiology fellow.
Associate Professor Ethan Weiss https://profiles.ucsf.edu/ethan.weiss
The TREAT study https://pubmed.ncbi.nlm.nih.gov/32986097/ (his TRE study as discussed in this episode)
His new study looking at a Mediterranean ketogenic diet https://pubmed.ncbi.nlm.nih.gov/32804087/
Dr Mark Mattson is now retired, but was a professor of Neuroscience at Johns Hopkins University. He’s one of the foremost researchers in the area of cellular and molecular mechanisms underlying neurodegenerative disorders such as Alzheimer’s and Parkinson’s. Previously, he was chief of the Laboratory of Neurosciences at the National Institute on Aging Intramural Research Program (IRP) at the National Institutes of Health since 2000.
Dr Mattson spent his career investigating cognitive function and tools used to help delay the progression of cognitive decline.
Mark's research was the catalyst for the now popular 5:2 diet protocol, and since then there has been a raft of TRE protocols used to help improve metabolic health, allergies, respiratory problems, cognitive decline and cancer treatment.
Mikki and Mark talk about what autophagy means (and what triggers it), what we know from rodent trials as to the efficacy of fasting for humans, what breaks a fast and the therapeutic use of fasting for cancer treatment.
Effects of fasting on health, ageing and disease https://www.nejm.org/doi/full/10.1056/NEJMra1905136
Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1859864/
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women https://pubmed.ncbi.nlm.nih.gov/20921964/
Lara has an evolutionary biology background and a strong science base for her work; we talk about her recommendations for women entering perimenopause and menopause (or as Lara calls it, Second Puberty). This is full of so many practical take home tips, including
Women's thoughts about going into menopause (and Chapter 2 of Lara's book, The Hormone Repair Manual)
Grandmother Hypothesis
What happens to our hormones as we head into perimenopause
What changes occur (and what to expect)
Problem with alcohol
Fasting and ketogenic diets for menopause
The brain and menopause
Lara's top supplements and dietary tips
Links:
The Slow Moon Climbs https://press.princeton.edu/books/hardcover/9780691171630/the-slow-moon-climbs
Subclinical magnesium deficiency https://openheart.bmj.com/content/5/1/e000668
Lara's paper on the evidence for using progesterone for treating PCOS https://www.sciencedirect.com/science/article/abs/pii/S1740675720300165
Lara's books The Period Repair Manual and the Hormone Repair Manual https://larabriden.com/lara-briden-books/
Lara Briden is a naturopathic doctor and bestselling author of the books Period Repair Manual and Hormone Repair Manual — practical guides to treating period problems with nutrition, supplements, and bioidentical hormones. With a strong science background, Lara sits on several advisory boards and is the lead author of a 2020 paper published in a peer-reviewed medical journal. She has more than 20 years’ experience in women’s health and currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.
Reach Lara at www.larabriden.com, IG: https://www.instagram.com/larabriden/
Twitter: https://twitter.com/LaraBriden
Mal has inspired countless people to chase their own adventures as he turned his love of trail running and adventure into philanthropic ventures, raising over $800,000 for Leukaemia & Blood Cancer NZ and Mental Health NZ with his 7 in 7 campaign (running 7 Great Walks in 7 days) and the High 5-0 challenge (running up 50 peaks in 50 days) before turning his attention to building a solid community of trail runners online, with Wild Things. Mikki and Mal talk about this and how to build a foundation and story to support a charity, they talk about Mal’s battle with chronic fatigue. We also mention the soon to be launched event, The Wild, a 100 mile event run across the bottom of the South Island in the area Mal now calls home. Enjoy this conversation!
Malcom Law on Linked In https://www.linkedin.com/in/malcolm-law-b5a711b/?originalSubdomain=nz
High 5-0 challenge https://runningwildnz.com/
Wild things: https://www.wildthings.club/
The Wild: https://www.thewild100.co.nz/
Top of the South running tour: https://runningwildnz.com/wild-tours/tots/
Dr Dan Plews is the Hawaii Ironman Triathlon age group world record holder with a blistering 8:24 set in 2018, that’s 8hrs and 24mins!
By way of bio alongside Dan’s own athletic achievements, he has a PhD in exercise physiology, which looks at heart rate variability to assess training adaptation. He’s coached three professional Ironman triathletes to sub eight hours, including Terenzo Bozzone, Jan van Berkel and Tim van Berkel. Dr Plews has consulted with New Zealand rowing and currently serves a role of high performance manager for Team Emirates New Zealand in the Americas Cup and of course, Dan is the founder of Endure IQ, a fantastic online endurance coaching community and service.
Endure IQ: https://www.endureiq.com/
Dan Plews: https://www.instagram.com/theplews/?hl=en
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/
Nutrition Store Online: https://www.nutritionstore.online/
Faster Study: https://www.sciencedirect.com/science/article/pii/S0026049515003340
Beetroot and performance: https://pubmed.ncbi.nlm.nih.gov/30286760/
SFuels https://www.sfuelsgolonger.com/
Supersapiens https://www.supersapiens.com/en-EN/
This week Mikki talks to Michelle Yandle, nutrition coach, author and creator of the Empowered Eating Centre, where she delivers the Empowered Eating course, designed to help people rediscover their health and recover from yo-yo dieting.
Mikki and Michelle talk about Michelle's journey in nutrition, and how indigenous nutrition principles informed her personal journey with diet and how she relates these now to helping others regain their health without rigid rules and dietary restriction. We talk about the pillars of health she uses in her practice and how these relate to her Empowered Eating course. We also talk about the new health coaching course she has set up with the Holistic Performance Institute to help educate people on coaching others through their health journey. This was such a great conversation and we cover a lot of ground. I hope you enjoy it as much as I did!
Michelle Yandle is a certified Health and Nutrition Coach on her way to becoming a Clinical Nutritionist with The Holistic Performance Institute.
She is an international speaker with IISB, successful entrepreneur, intuitive eating coach and two-time author with a focus on traditional diets for health, and nutrition coaching for Empowered Eating™. Michelle received her bachelor degree at Dalhousie University, Halifax while later achieving a graduate degree in education at the University of Maine at Fort Kent. She has then furthered her education with a graduate certificate through the school of Holistic Performance Nutrition and certificates in health and nutrition coaching from the Institute for Integrative Nutrition and Cadence health in New Zealand.Her health advice has featured in such magazines as Nadia and Healthy Food Guide NZ. She has been a guest blogger at Awesome Inc, Ecostore, Elephant Journal, NZ Woman and more. As well as being a guest on The Hitz Radio and The AM Show. She has been a regular feature in local and national newspapers and is an author and National Ambassador for Nuzest New Zealand.
Michelle can be reached at: https://www.michelleyandle.com/ and @michelleyandlenutrition
Michelle's books can be purchased from: https://www.michelleyandle.com/bookshop
Health coaching with Holistic Performance Institute: https://www.holisticperformance.institute/bundles/holistic-performance-nutrition-coach
This week is a deep dive into insulin resistance, and what causes it, who is at risk, the other disease processes that it underpins and how to identify it. Mikki and Ben also discuss dietary protein and fat, ketosis and neurological disorders, including epilepsy, Parkinson's and migraines, and talk about the impact of a lower carbohydrate approach on thyroid function.
Dr Ben Bikman does a great job at translating science into information that everyone can understand and take action on. This was a great info session!
NZ based study investigating Alzheimer's and ketogenic diet: https://pubmed.ncbi.nlm.nih.gov/33622392/
Dr Ben Bikman is a professor of pathophysiology and biomedical scientist at Brigham Young University (BYU) whose research agenda focuses on the molecular mediators of obesity and its co-morbidities. Employing cell-autonomous to whole-body systems, his lab's main efforts explore the intimate associations between the metabolic and immune systems. His most recent work has focused on scrutinizing the role of ketones as metabolic signaling molecules. He has taken his research findings and written Why We Get SIck, a book that distills this information for people to understand and take action on. He presents groundbreaking evidence linking major diseases, including cancer, diabetes, and Alzheimer's disease, to a common root cause—insulin resistance—and shares an easy, effective plan to reverse and prevent it.
Find ben at Instagram @benbikmanphd
Twitter: @benbikmanphd
BYU; benjamin_bikman@byu.edu
Book: https://www.amazon.com/Why-We-Get-Sick-Disease_and/dp/194883698X
Mikki and Lola talk about
· Her early years in the nutrition space, and how she developed the approach that she is well known for
· Her entrepreneurial activities, including the smoothie bar, Lola coffee, and her ambitions in acting
· How she copes with self doubt and how her confidence has built over time
· Her next steps in her career, including plans for America
· Who inspires her
Lola Berry is a nutritionist, author, accredited yoga teacher, content creator, presenter, speaker, podcaster and entrepreneur. She’s an awesome Aussie chick who is genuinely interesting and interested in people, hence her podcast, along with being super funny and kind.
Lola’s has a Bachelor of Health Science she completed at Endeavour College of Natural Health, where she majored in Nutritional Medicine. She is the author of a number of best selling books including Inspiring Ingredients, The 20/20 Diet, The 20/20 Diet Cookbook, Lola Berry’s Little Book of Smoothies and Juices, The Happy Cookbook, The Happy Life, Lola Berry’s Summer Food, Food to Make You Glow, Beauty Food and The Yoga Body. She has another book that is to be released in September of this year which is a bit of a personal memoir and self development, so watch this space.
In addition to the above, she cofounded a successful smoothie bar before launching Lola Coffee, a mix of specialty instant coffee and lions mane (which is delicious, btw). For the last couple of years Lola’s love of acting and presenting has her honing in on further developing these skills through acting classes and, if that isn’t enough, she has just surpassed 100 episodes of Fearlessly Failing with Lola Berry – an interview podcast about failures with guests including Megan Gale, Georgia Love and Olivia White. Lola loves to interview people about the lessons and failures that have ultimately led to people's success. It’s the “not so shiny times'' that actually shape us and make us stronger.
Contact; https://www.instagram.com/yummololaberry/?hl=en
Lola Berry https://lolaberry.com/
Lola Coffee https://lolacoffee.co/
Fearlessly Failing https://podcasts.apple.com/us/podcast/fearlessly-failing-with-lola-berry/id1478245620
Lola’s books: https://lolaberry.com/collections/for-shop
Throughout our conversation we talk about Shaun's :-
Family and upbringing, and his early orienteering years
The benefits of an outdoor lifestyle
Extreme endurance events, including circumnavigating Auckland in 2020
The Revenant - (link: https://www.welcomerock.co.nz/the-revenant) including his nutrition approach leading up to and during the event.
Sleep deprivation, power naps and his hallucinations
Mental training to manage pain and endurance training (https://rewirefitness.app/)
The next incarnation of the Hillary Ultra - 2022
Shaun can be reached on IG https://www.instagram.com/runningbeastnz/?hl=en
Lactic Turkey Events: https://www.lacticturkey.co.nz/
Tommy Wood is part of the research faculty at the University of Washington (UW) in the Department of Pediatrics. His research focuses on ways to increase resilience of, and treat injury of, the developing brain. He has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. In addition to his role as a faculty at UW, he serves as President of Physicians for Ancestral Health, and is on the scientific advisory board of Hintsa Performance. Alongside his career in medicine and research, he has invested time in developing easily-accessible methods with which to track human health, performance, and longevity. He has published and spoken on multiple topics surrounding functional and ancestral approaches to health, including examining the root causes of multiple sclerosis and insulin resistance. He uses his experiences in coaching and competing in rowing, CrossFit, powerlifting, and ultra-endurance racing to inform his day-to-day interaction with clients looking to achieve long-term health and performance.
Tommy can be found at https://www.drragnar.com/
IG: @drtommywood
Studies
Sweden, linoleic acid and CVD: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334131/
Swedish study SAT v PUFA and muffins: https://diabetes.diabetesjournals.org/content/63/7/2356
Brisk walking and hippocampal volume: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425252/
Kathrine Switzer has long been one of runnings most iconic figures. N0t just for breaking barriers as the first woman to officially run the Boston Marathon in 1967, but also for creating positive global social change. Because of her millions of women are now empowered by the simple act of running.
Highlights of Kathrine’s iconic career
- Broke Gender Barrier at 1967 Boston Marathon
- Inducted into the National Women’s Hall of Fame in October 2011 for creating positive global social change
- Winner, 1974 NYC Marathon
- Emmy Award-winning TV commentator
- Author, Marathon Woman (DaCapo Press), Running and Walking for Women Over 40, the Road to Sanity and Vanity (St. Martin’s Press), co-author 26.2 Marathon Stories (Rodale Press)
- Founder, Avon Running Global Women’s Circuit
- Winner of Abebe Bikila Award for Global Contribution to Sport of Running from New York Road Runners
- First class of inductees into the National Distance Running Hall of Fame
- Named one of the Visionaries of the Century (2000) and a Hero of Running (2012), and Runner of the Decade (1966-76) by Runners World Magazine
Kathrine contact: https://kathrineswitzer.com/
261 Fearless: https://www.261fearless.org/
Marathon Woman: https://www.amazon.com/Marathon-Woman-Running-Revolutionize-Womens/dp/0738213292
Mikki talks to Fleur about how she got in to the supplement industry, and what it is about NZ Blackcurrants particularly (as opposed to blackcurrants grown elsewhere) that makes them particularly special. They talk about the latest research in the performance arena (and why the likes of Dougal Allan, NZ Coast to Coast champion in 2021 (https://dougalallan.com/), swears by them) and their application for improving metabolic and immune health.
Papers spoken about in today's episode can be found here: https://curranz.co.nz/blogs/research-papers
Curranz: https://curranz.co.nz/
Fleur Cushman is the Co-Founder (and a New Zealander) who grew up under the life-shaping influence of her father, natural health pioneer and pharmacist Mike Cushman, who developed the hugely successful 'Clinicians' range of vitamin and mineral supplements.
It was Mike who shared with Fleur the power of New Zealand blackcurrants and urged her to develop its incredible potential on the international stage.Fleur has lived in the UK for over 20 years and before launching CurraNZ, was a sports journalist and editor on a leading national newspaper
This week Mikki talks to Dr Mark Cucuzzella, Professor, physician and Lt Col who advocates for healthier lives and the challenges and opportunities of preventing and treating obesity and type 2 diabetes with a low carbohydrate approach.
Mikki met Mark at the Ancestral Health Society Conference in Boulder, 2016 where he presented on his work at the West Virginia Hospital with patients, using the approach popularized by Tim Noakes to help manage blood sugar excursions.
In this episode, Mikki and Mark talk about
· His entry point to low carbohydrate diets and how it changed his running
· How his advocacy for lower carbohydrate approach is used with patients that he treats at the West Virginia Center for Diabetes and Metabolic Health
· The development of the medical curriculum in health, exercise and food science (MEDCHEFs) at West Virginia University Eastern Division
· His paper that details how to adapt diabetes medications for a lower carbohydrate approach
· Adherence to a lower carbohydrate approach and his experience with his patients.
Links in podcast:
· Tim Noakes Real Meal Revolution: https://realmealrevolution.com/
· Tim Noakes on Trial: https://www.nmsociety.org/the-scene/noakestrial
· Adapting diabetes medication for low carbohydrate management of type 2 diabetes: a practical guide https://bjgp.org/content/69/684/360
· ACCORD trial https://www.nih.gov/news-events/news-releases/landmark-accord-trial-finds-intensive-blood-pressure-combination-lipid-therapies-do-not-reduce-combined-cardiovascular-events-adults-diabetes
· ADVANCE trial details: https://www.wikijournalclub.org/wiki/ADVANCE
· HealthfitU continuing education with Phil Maffetone https://www.healthfitu.com/
· Adherence to a lower carbohydrate approach: https://insulinresistance.org/index.php/jir/article/view/30/88
· Run for your life (Mark’s book): http://runforyourlifebook.com/
· Sugar - the bitter truth https://www.youtube.com/watch?v=dBnniua6-oM&ab_channel=UniversityofCaliforniaTelevision%28UCTV%29
About Mark:
Lt. Col. (Dr.) Mark Cucuzzella is a Professor at West Virginia University School of Medicine. As a US Air Force Reservist he designs programs to promote healthier and better running with the US Air Force Efficient Running Project. Mark has presented running workshops on over 50 military bases. He has been a national-level Masters runner, having competed for over 35 years with more than 100 marathon and ultra-marathon finishes. Mark is a two time winner of the Air Force Marathon and has a marathon PR of 2:24. As well as being the race director of Freedom’s Run race series in West Virginia, Mark is director of the Natural Running Centre, an education portal designed to teach healthier running. He is also the owner of Two Rivers Treads – A Centre for Natural Running and Walking in his hometown of Shepherdstown, West Virginia. Mark’s innovative work and story has been featured in the New York Times, NPR, Outside Magazine, Running Times, Runners World, Air Force Times, the Washington Post, JAMA, and other medical and media outlets.
Contact Mark: https://www.drmarksdesk.com/
Mikki and Jamie discuss
- His entry point into ancestral thinking and living
- Impact of light at night and dark during the day
- Light intensity during the day and impact on body's circadian rhythm
- Melatonin as our darkness hormone
- How we can optimise our light environment for optimal health
Jamie Scott is a Registered Nutritionist (BSc, BPhEd), Professional Mountain biker coach with postgraduate degrees in Sports Medicine and Nutrition Medicine from the University of Otago. He spent the first decade of post-grad life working as a personal trainer, rehabilitation assistant, and as a nutrition consultant, working with a range of individuals and groups. After leaving the fitness industry, Jamie became a health researcher, writer, and presenter for one of New Zealand’s largest organisational health and well-being companies. He has consulted privately to a number of large New Zealand organisations on health and longevity, and concentrates his time working with clients through his company p3athletica, helping them optimise their health and performance.
You can find Jamie at https://p3athletica.trainingtiltapp.com/
IG: https://www.instagram.com/p3_athletica/
Four Season Solution https://www.amazon.com/Season-Solution-Groundbreaking-Powering-Always/dp
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/
Lion's Mane Mushrooms: https://cliffharvey.com/why-i-love-lions-mane-mushrooms/
Nutrition Store Online: https://www.nutritionstore.online/
Sara Lake is a New Zealand Registered Nutritionist with a Health Science degree in Psychology and a Master of Science in Human Nutrition, both from Massey University. She has completed the 'Psychological Approaches for Weight Concerns' module with ACFED (making her a bronze level practitioner) and is a Certified Intuitive Eating Counselor. She also has qualifications in Personal Training and have been working in various sectors 'health and fitness' for nearly 25 years.
For most of her working life she has been heavily involved with the food and supplement industries, working in product development, regulation and health and nutrition claims. Through this work, she has in depth knowledge and understanding of nutritional supplements, which allows her to take a targeted approach with clients where required.
Sara can be reached at www.nznutritionist.com and also on instagram @nznutritionist
Intuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
Evelyn Tribole: https://www.evelyntribole.com/
James is a cardiologist and Medical Director of the Charles and Barbara Dubok Cardio Health & Wellness Center at Saint Luke’s Mid American Heart Institute, an enormous practice of more than 60 cardiologists. He is also a Professor of Medicine at the University of Missouri, Kansas City. James has authored best-selling cardiovascular books for health professionals, including the Complete Guide to EKGs, Dyslipidemia Essentials, and Diabetes Essentials. He has also authored over 300 academic studies in the broad area of lifestyle and disease.
This week we talk specifically on:
how James has ended up basing his cardiology practice on lifestyle intervention
who is at risk of experiencing heart issues with too much exercise (and who isn't)
his recommendations for supplements to reduce risk of cardiovascular disease (for athletes and non-athletes)
his lifestyle recommendations for optimal health
His own daily practice for overall health.
Studies discussed:
Training for longevity: the reverse J curve for exercise: https://pubmed.ncbi.nlm.nih.gov/32848273/
A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week
https://pubmed.ncbi.nlm.nih.gov/32943166/
Physical Activity, All-Cause Mortality, and Longevity of College Alumni
https://www.nejm.org/doi/full/10.1056/nejm198603063141003
You can find Dr O'Keefe at: https://doctors.saintlukeskc.org/provider/James+H+O'Keefe+Jr./1458597
This week Mikki chats to Anna Frost, professional mountain runner, all about her career, race and training highlights, and transitioning to coach and motherhood. We talk about the early days, how she began her career as a runner, how she trained for the longer events, her approach to training (particularly when injured) and how she coaches her athletes now. We also cover how she met her husband, Braz, and their trail running adventures business, and life as mum to Skylar.
You can find Anna at
Instragram: @annafrosty
Facebook: @annafrost
Website: www.frostyfootsteps.com
This week Mikki sits down with Craig Emmerich to discusss all things ketogenic diets. Craig is one half of the duo that make up Maria Mind Body Health and Keto-Adapt. A former structural engineer, he has spent 15 years researching the best dietary approaches to help optimise health and wellbeing, and has taken that research and, with his wife Maria, coached thousands of people to better health, in addition to co-authoring a number of best-selling books including the Art of Fat Loss, and Keto: The Complete Guide to Success on The Ketogenic Diet. Craig and Maria put out a heap of free resources and recipes and share their journey of the ketogenic lifestyle with their family.
On today's show, Mikki and Craig discuss
Ketogenic diet pitfalls and where people go wrong
Their approach to a ketogenic diet
A ketogenic diet for children (and why it won't stump growth and development)
Protein sparing modified fasts
Craigs experience with using diet and lifestyle to manage his lyme disease
Enjoy!
You can find Craig over at: https://keto-adapted.com/
You can order his books through https://www.amazon.com/Craig-Emmerich/e/B074P5JY27%3Fref=dbs_a_mng_rwt_scns_share
In this episode we discuss, amongst other things:
· Nutrition in the 1980s
· How the field has shifted
· Mistakes elite (and other) athletes make
· Co-founding the International Society of Sports Nutrition
· Susan’s recommendations for fuelling athletic performance
Dr. Susan Kleiner is the owner of High Performance Nutrition, LLC, a consulting firm on Mercer Island, Washington, and the Director of Science and Communication for Vitargo, Inc. She is also currently the High Performance Nutrition Consultant to the Seattle Storm.
Dr. Kleiner has consulted with many professional teams and team members, including the Seattle Reign, Seattle Seahawks, Seattle Mariners, Seattle Thunderbirds and Seattle Supersonics, the Cleveland Browns and Cleveland Cavaliers, the Miami Heat, Olympians and elite athletes in countless sports. Dr. Kleiner has authored eight books, including the bestseller The New Power Eating, The Good Mood Diet®, and The POWERFOOD Nutrition Plan.
Dr. Kleiner is one of the foremost nutrition authorities on eating for strength, and her POWER EATING® program has reshaped the lives of thousands. The book is a bestseller and a leader in the field, and is now in its fifth edition and retitled The New Power Eating. Dr. Sue’s Good Mood Diet® Program arose from her observations that her clients’ moods and energy levels improved with their nutrition. The Good Mood Diet® program was featured in the Seattle Post-Intelligencer and is the basis for her book, The Good Mood Diet: Feel great while you lose weight.
She is a visionary educator and motivator, speaking nationally and internationally on topics in the field of nutrition, health and performance. Dr. Kleiner consults with businesses interested in applying scientific evidence to product research and development, educational marketing and growth potential. She is a sought after expert interview as well as writer in all forms of print, online and broadcast media.
Dr. Kleiner’s credentials include a PhD in Nutrition and RD, FACN, CNS, FISSN certifications and honors. She is co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition, a member of The American College of Sports Medicine and The National Strength and Conditioning Association.
Contact https://www.drskleiner.com/contact/
https://linktr.ee/mikkiwilliden
Dr Stuart Gray graduated from the University of Glasgow with a BSc in Physiology and Sports Science and subsequently completed a PhD in Exercise Physiology from the University of Strathclyde. After post-doctoral positions at Strathclyde and Loughborough Stuart was appointed to Lectureship at the University of Aberdeen. In 2015 he took up a position in the Institute of Cardiovascular and Medical Science (ICAMS) at the University of Glasgow.
In this week’s episode, Mikki and Dr Gray talk about:
· His professional career from exercise physiology to ageing populations and the impact of omega 3s on ageing muscle.
· Dietary guideline recommendations that don’t reflect changing needs with different age groups
· The epidemiological research that shows associations between fatty fish and healthy ageing
· The animal (pre-clinical) trials that act as proof of concept of omega 3 fatty acid’s impact on muscle function and health
· The randomised clinical trials in an ageing population that show with (and without exercise) the benefit of taking omega 3 fatty acids
· The differing impact between krill oil and standard omega 3 fatty acids
· Suggested dosage of omega 3 fatty acids
· The potential mechanisms for how omega 3 fatty acids influence muscle health
· The potential for omega 3 fatty acids to really benefit those who are not healthy, including people with type 2 diabetes
Papers discussed (or related to discussion):
Robinson SM, Jameson KA, Batelaan SF, Martin HJ, Syddall HE, Dennison EM, Cooper C, Sayer AA; Hertfordshire Cohort Study Group. Diet and its relationship with grip strength in community-dwelling older men and women: the Hertfordshire cohort study. J Am Geriatr Soc. 2008 Jan;56(1):84-90. doi: 10.1111/j.1532-5415.2007.01478.x. Epub 2007 Nov 15. PMID: 18005355; PMCID: PMC2493054.
Da Boit M, Sibson R, Sivasubramaniam S, Meakin JR, Greig CA, Aspden RM, Thies F, Jeromson S, Hamilton DL, Speakman JR, Hambly C, Mangoni AA, Preston T, Gray SR. Sex differences in the effect of fish-oil supplementation on the adaptive response to resistance exercise training in older people: a randomized controlled trial. Am J Clin Nutr. 2017 Jan;105(1):151-158. doi: 10.3945/ajcn.116.140780. Epub 2016 Nov 16. PMID: 27852617; PMCID: PMC5183731.
Da Boit M, Mastalurova I, Brazaite G, McGovern N, Thompson K, Gray SR. The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function. PLoS One. 2015 Sep 25;10(9):e0139174. doi: 10.1371/journal.pone.0139174. PMID: 26407095; PMCID: PMC4583249.
Kamolrat T, Gray SR, Thivierge MC. Fish oil positively regulates anabolic signalling alongside an increase in whole-body gluconeogenesis in ageing skeletal muscle. Eur J Nutr. 2013 Mar;52(2):647-57. doi: 10.1007/s00394-012-0368-7. Epub 2012 May 13.PMID: 22581256.
McGlory, C., Calder, P. C., & Nunes, E. A. (2019). The Influence of Omega-3 Fatty Acids on Skeletal Muscle Protein Turnover in Health, Disuse, and Disease. Frontiers in nutrition, 6, 144. https://doi.org/10.3389/fnut.2019.00144
Mcglory, C., Gorissen, S.H.M., Kamal, M., Bahniwal, R., Hector, A.J., Baker, S.K., Chabowski, A. and Phillips, S.M. (2019), Omega‐3 fatty acid supplementation attenuates skeletal muscle disuse atrophy during two weeks of unilateral leg immobilization in healthy young women. Faseb, 33: 4586-4597. https://doi.org/10.1096/fj.201801857RRR
Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015 Nov;45 Suppl 1:S93-104. doi: 10.1007/s40279-015-0398-4. PMID: 26553492; PMCID: PMC4672013.
Dr Gray can be found at: https://www.gla.ac.uk/researchinstitutes/icams/staff/stuartgray/#biography
Javelina Jundred website: https://aravaiparunning.com/network/javelinajundred/
Nicole Bitter contact: FB: https://www.facebook.com/nicole.kalogeropoulos/
Instagram: https://www.instagram.com/nkbitter/
This week, I chat to Brad Kearns. It was such a fun conversation and he is a wealth of information. Brad is a New York Times bestselling author, elite athlete, podcast host and health expert. He is a Guinness World Record holder in Speedgolf, USA Masters Track&Field All-American high jumper, and a former US national champion and #3 world-ranked professional triathlete. His B.rad podcast covers all aspects of healthy, happy living. His MOFO Mission is about optimizing male hormones, maintaining competitive intensity, and aging gracefully.
In this episode we discuss
his early professional career as a triathlete, and what he learned from that experience
his transition to a New York Times best selling author in the health and wellness space, advocating for an ancestral approach to nutrition and training in order to optimise health
his morning routine and how that has changed over time (and how to keep it achievable) (You Tube: https://www.youtube.com/watch?v=-IPPwBc3GLw)
his books keto reset and keto for life (Amazon: https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237)
his supplement MOFO and his MOFO mission (Link: http://www.bradkearns.com/mofo/)
Brad can be reached at https://www.bradkearns.com/
Shreduary link: https://www.teamsiriustriclub.com/new-year-fitness-and-nutrition-reset/
--
Mikki
Mikki Williden PhD
Registered Nutritionist
0212233239
w: http://mikkiwilliden.com
t: @mikkiwilliden
fb: http://www.facebook.com/mikkiwillidennutrition
Skype: micalla3
Dr Nicky Keay has a BA in Medical Tripos and medical qualifications MB, BChir from Cambridge University. Nicky has extensive clinical and research experience in Endocrinology and Sport/Dance and Exercise Medicine involving elite athletes, professional ballet dancers and young aspiring athletes. As a Research Fellow at St Thomas’ Hospital she was part of the international medical team working to develop a test to detect athletes doping with growth hormone, supported by the International Olympic Committee. Her other research studies investigated the effects of training and nutrition on the Endocrine system, body composition and bone mineral density, supported by medical research awards. These various research projects led to a number of publications and awards.
More recently, Nicky has turned her attention to an integrated and personalised approach to optimising health and fitness. She regularly blogs on Sport Endocrinology: the reciprocal network interactions of the Endocrine system, exercise, nutrition, health and fitness over on the British Journal of Sport Medicine. She wrote the BASEM educational online resource for RED-S Health4Performance. Which we discuss.
As Honorary Fellow in the Department of Sport and Exercise Sciences at Durham University, She conducts clinical research in sports/dance endocrinology. She is available for appointments at the EN:SPIRE clinic
Outside of all of the academic achievements, she is an experienced ballet dancer, choreographer and teacher. Shei s also a pilates instructor
Nicky says, "My aim is to redefine optimal health and fitness for the individual. My approach integrates all aspects of my professional clinical experience with my medical research expertise in Endocrinology and Sport, Dance and Exercise Medicine".
Nicola Keay website: https://nickykeayfitness.com/about/
Indicators and correlates of energy availability in dancers: https://bmjopensem.bmj.com/content/6/1/e000906
Bone health assessment in clinical practice: https://www.medrxiv.org/content/10.1101/2020.08.07.20170142v1?fbclid=IwAR0il8CbJU6AFlv_vjIJp_CwrXNu_jdqvu0i2GuFIBtlDnvRGIOHLarN3Z0
Low energy availability assessed by a sport-specific questionnaire and clinical interview indicative of bone health, endocrine profile and cycling performance in competitive male cyclists. https://bmjopensem.bmj.com/content/bmjosem/4/1/e000424.full.pdf
Website to raise awareness of low energy availability and educate coaches and athletes: http://health4performance.co.uk/
The IOC consensus statement: beyond the Female Athlete Triad--Relative Energy Deficiency in Sport (RED-S) https://bjsm.bmj.com/content/48/7/491?ijkey=f5b10cefc2a21957cc699d29cac03cb19536b808&keytype2=tf_ipsecsha
Burke LM, Lundy B, Fahrenholtz IL, Melin AK. Pitfalls of Conducting and Interpreting Estimates of Energy Availability in Free-Living Athletes. Int J Sport Nutr Exerc Metab. 2018 Jul 1;28(4):350-363. https://pubmed.ncbi.nlm.nih.gov/30029584/
The LEAF questionnaire: a screening tool for the identification of female athletes at risk for the female athlete triad https://bjsm.bmj.com/content/48/7/540?ijkey=de41abd7eaa59ad06948a2a31a50ae0843df80d6&keytype2=tf_ipsecsha
Fahrenholtz IL, Sjödin A, Benardot D, Tornberg ÅB, Skouby S, Faber J, Sundgot-Borgen JK, Melin AK. Within-day energy deficiency and reproductive function in female endurance athletes. Scand J Med Sci Sports. 2018 Mar;28(3):1139-1146.
https://pubmed.ncbi.nlm.nih.gov/29205517/
Zach Bitter is an American ultramarathon runner who holds world records for the 100-mile run (track) and the 12-hour distance world record. He is an endurance coach and the host of the informative and popular Human Performance Outliers podcast, a show that goes in-depth with guests who explore their outer limits, along with research in a wide variety of sports, fitness, and nutrition-related topics.
In the show we discuss:
- How he coaches his clients
- Desert Solstice Invitation preparation ( held on December 12th 2020)- Race website: https://www.aravaiparunning.com/desert-solstice/ HPO Podcast where he outlines his strategy and also a debrief on how it went: https://zachbitter.com/hpo
- Benefits of Strength training and how he builds it into a already heavy training load
- Why he embarked on LCHF
- Book: The Art and Science of Low Carbohydrate Performance: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
- FASTER Study: Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley, J. M., ... & Phinney, S. D. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110. https://pubmed.ncbi.nlm.nih.gov/26892521/
- Fueling during an ultramarathon
- How he fits in a 200mile training week and how he fuels those training runs (hint - it is a lot of eggs!)
- S Fuels: https://www.sfuelsgolonger.com/
- Trans Continental Run: San Fran to New York in 2021 for charity Fight for the Forgotten (https://en.wikipedia.org/wiki/Trans-American_Footrace)
- Zach's contact: https://zachbitter.com/
- @ZachBitter Instagram
- @Zbitter Twitter
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.
Today, we are answering these listener questions:
Questions this podcast:
Paul: Hey Mikki, I read Cate Shanahans book. She talks about importance of liver. I am using chicken liver pate as I can’t stomach liver ingredients seem fine, just wanted to double check. Suitable replacement for lack of liver eh?
Caroline Buss: Hi Mikki, should I be taking a probiotic every day? I currently take Garden Life once daily women’s probiotic but read recently that it’s not good for gut health to take them daily. Thanks
Jason Smith: Would be interested to know your thoughts on protein intake and ketosis. I've used 2g protein/kg (generally for maintenance) but in thinking of going keto I've been recommended 1 - 1.5g; is that enough protein? I'm concerned that a past problem with DOMs may re-appear
Paul Kelly Hey Mikki, I have heard you mention perfect Keto MCT powder. Which favour do you go for and how would you apply in a fasted training protocol? Does it mix well with coffee, presume would have to be natural flavour then. Blend? Cheers
Cliff’s research review: gut health and probiotics https://cliffharvey.com/gut-issues-the-carb-appropriate-review-part-two/
Link to pate recipe: https://mikkiwilliden.com/recipes/red-wine-pate
Cliff’s research into candida: https://cliffharvey.com/all-you-need-to-know-about-treating-candida-naturally/
Fasting: https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
Protein intake in keto diets: http://cliffharvey.com/why-you-shouldnt-be-afraid-of-protein-on-a-keto-diet/
MCT powder for training (Fasted): https://nz.iherb.com/pr/quest-nutrition-mct-oil-powder-16-oz-454-g/82828
Frederic Leroy studied Bio-engineering Sciences at Ghent University (1992-1997), and obtained a PhD in Applied Biological Sciences at the Vrije Universiteit Brussel in 2002, where he continued his academic career at the research group of Industrial Microbiology and Food Biotechnology (IMDO) as a post-doctoral fellow of the Research Foundation Flanders (FWO). Since 2008, he holds a professorship in the field of food science and (bio)technology.
His research primarily deals with the many ecological aspects and functional roles of bacterial communities in (fermented) foods, with a focus on animal products. In addition, his interests relate to human and animal health and wellbeing, as well as to elements of tradition and innovation in food contexts. The research is often of an interdisciplinary nature, involving collaborations with experts in microbiology, animal production, veterinary sciences, social and consumer sciences, cultural anthropology, and food history. He is also a member of the research group of Social and Cultural Food Studies (FOST).
Professor Leroy is also an editorial board member of Foods, the International Journal of Food Microbiology (IJFM), and the magazine 'Food, Science and Law' (FSL), board member of various academic non-profit organizations, including the Belgian Association for Meat Science and Technology (BAMST; president), Belgian Society for Food Microbiology (BSFM; secretary), and Belgian Nutrition Society (BNS), president of the scientific committee of the Institute Danone Belgium, and effective member of the Advisory Commission for the "Protection of Geographical Denominations and Guaranteed Traditional Specialities for Agricultural Products and Foods" of the Ministry of the Brussels Capital Region.
Debate with Professor Neal Bernard: https://academic.oup.com/ajcn/article/112/4/931/5901950
Should dietary guidelines recommend the reduction of red meat? https://www.tandfonline.com/doi/full/10.1080/10408398.2019.1657063
Eat LANCET commission https://eatforum.org/eat-lancet-commission/
Meat in the diet: A biosocial perspective https://link.springer.com/chapter/10.1007%2F978-3-030-05484-7_1
Meat in the post-truth era: mass media discourses on health and disease in the attention economy https://www.sciencedirect.com/science/article/abs/pii/S0195666317317877?via%3Dihub
Eric is a coach, athlete, author, and educator. A trainer since the early 2000’s, he’s worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000’s in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.
Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He’s taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.
Links:
Eric Helms: https://3dmusclejourney.com/about/eric-helms/
Iron Culture podcast: https://ironculture.libsyn.com/
MASS monthly research review: https://www.strongerbyscience.com/mass/
Kevin Hall study on Energy expenditure https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/
Flexible eating behaviour and weight loss https://www.tandfonline.com/doi/abs/10.1080/21551197.2018.1435433?journalCode=wjne21
Nutritional recommendations for physique athletes: https://pubmed.ncbi.nlm.nih.gov/32148575/
Towards a sustainable nutrition paradigm in physique sport: a narrative review: https://pubmed.ncbi.nlm.nih.gov/31315180/
Those of you interested in health and performance will know this guest well. Christopher Kelly, co-founder of Nourish Balance Thrive, a health and lifestyle coaching platform, is also the host of the very successful podcast of the same name. On this podcast Chris and I discuss his personal health journey and what motivated him to start NBT. We get into some detail, including what his life looked like before he knew anything about health and the specific steps that got him headed in the right direction. We talk about bike racing and business and how both have evolved for Chris, as well as the habits he has built to maintain my current state of health and performance.
Specific links:
Robb Wolf’s podcast, The Healthy Rebellion.
Mikki’s interview with Greg Potter, on The Mikkipedia Podcast.
Book: The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance, by Loren Cordain and Joe Friel.
Chris Kelly on Ben Greenfield's podcast.
Relative Energy Deficiency in Sport (REDS); Podcast: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S); with Nicky Keay.
Mickey Trescott’s books on AIP.
Dom D’Agostino, PhD.
Podcasts featuring Katie compton and Jeremy Powers.
Book: Tiny Habits: The Small Changes That Change Everything, by BJ Fogg, PhD.
Podcast: Blood Flow Restriction Training for Improved Strength, Performance, and Healthspan, with Jim Stray-Gundersen, MD.
Stephen Genuis, PhD; Multiple studies on toxicants excreted in sweat.
Identifying your values; Motivational interviewing, Acceptance and commitment therapy (ACT).
Services offered by NBT; book a free 15-minute starter session.
Podcast: How to Manage Stress, with Simon Marshall, PhD.
Intermountain Risk Score. Study: Horne BD, May HT, Muhlestein JB, Ronnow BS, Lappé DL, Renlund DG, et al. Exceptional mortality prediction by risk scores from common laboratory tests. Am J Med. 2009;122: 550–558.
PhenoAge; Podcast: How to Measure Your Biological Age, with Megan Hall.
Supplements: Thorne Multi-Vitamin Elite, Thorne Creatine.
Podcast: Air Pollution Is a Cause of Endothelial Injury, Systemic Inflammation and Cardiovascular Disease, with Arden Pope, PhD.
CM (Cynthia) Monteleone is a wife and mother of three children who is based in Maui, Hawaii. She is a certified Metabolic Analytics Practitioner with many world-class level athletes as clients. However, she works with all levels of clients to help them preform in life at their optimal level. Whether it be weight loss, hormonal balance or getting strong, Cynthia can offer the best advice and protocols, based on the learnings from her mentor, Charles Poliquin. Cynthia also coaches Track and Field at the high school and club levels
Cynthia is a World Champion Track Athlete who specializes in the 400 meters. She competes for Team USA in Masters Athletics. She is also a 2018 National Champion in the 200 meters, 400 meters, 4x 200 (national record), 4 x 100 (national record), and 4 x 400 (national record) relays. In addition, she anchored the World Champion Gold medal record setting 4 x 400 Team UA team in 2018. She was both a National and World Champion in 2019, and primarily does this off a diet that is animal protein and nuts, bringing in seasonal berries and vegetables in her off-season training, but never straying far from the course.
Cynthia’s warmth and openness comes through in this interview and it was a delight to talk to her. We discussed
· Her journey from an average track athlete as a teenager to a world champion at 43 years
· The metabolic analytics approach she uses with her clients
· The ancestral diet of Hawaiian people and of Pacific people and the devastating effects of the modern diet
· Being strong as a woman, and the importance of sprinting and muscle as we age
· Her training and dietary approach now compared to her earlier years.
We also talk about her book which was published just last week, and this link https://mam808.com/shop/ols/products/fast-over-40-signed-copy takes you to the signed copy, and is a part memoir, part training guide for people of all abilities. It would make the best Christmas gift.
LINKS
Cynthia: http://mam808.com
Cynthia on IG: https://www.instagram.com/fastover40/?hl=en
Charles Poliquin: https://strengthsenseiinc.com/
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition. Drawing from the current scientific literature and the wisdom of traditional cultures, her work is known for being research-focused, thorough, and sensible. Her bestselling book, Real Food for Gestational Diabetes (and online course of the same name), presents a revolutionary nutrient-dense, lower carb approach for managing gestational diabetes. Her work has not only helped tens of thousands of women manage their gestational diabetes (most without the need for blood sugar-lowering medication), but has also influenced nutrition policies internationally. Lily’s clinical expertise and extensive background in prenatal nutrition have made her a highly sought after consultant and speaker in the field.
Lily’s second book, Real Food for Pregnancy, is an evidence-based look at the gap between conventional prenatal nutrition guidelines and what’s optimal for mother and baby. With over 930 citations, this is the most comprehensive text on prenatal nutrition to date.
Lily is also creator of the popular blog, LilyNicholsRDN.com, which explores a variety of topics related to real food, mindful eating, and pregnancy nutrition.
I was thrilled to be able to sit down with Lily and talk to her about
· Her journey from undergraduate nutrition student to where she is today (and what lead her down the path of challenging conventional nutrition guidelines)
· Her early career and how her work as a diabetes educator led her to write two best-selling books and form part of the curriculum for her peers
· Common deficiencies in pregnancy, morning sickness and ‘post-natal depletion’
· The difference between folate and folic acid and why it matters
Lily’s website https://lilynicholsrdn.com/
Lily’s books Real Food for Pregnancy and Real Food for Gestational Diabetes: https://lilynicholsrdn.com/books/
Lily’s blog Folate and why it’s superior to folic acid for pregnancy and fertility https://lilynicholsrdn.com/folate-pregnancy-folic-acid-MTHFR/
Lily Nichols on Instagram: https://www.instagram.com/lilynicholsrdn/?hl=en
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.
Bella Marinkovich (a qualified clinical nutritionist) keeps a lower profile than Cliff, but is equally known and respected for her gentle guidance and practical application of holistic nutrition in the real world. In her day job she is the marketing and content manager for Holistic Performance Institute, and also the CFO of Nutrition Store Online.
You can find Cliff at http://cliffharvey.com/cliff/
You can find Bella over on Instagram and Facebook @BellaNutritionist https://www.instagram.com/bellanutritionist/?hl=en
Nutrition Store Online https://www.nutritionstore.online/
Holistic Performance Institute https://www.holisticperformance.institute/
Branched Chain Amino Acids and Delayed Onset Muscle Soreness https://pubmed.ncbi.nlm.nih.gov/30938579/
Nocebo definition https://en.wikipedia.org/wiki/Nocebo#:~:text=10%20External%20links-,Etymology%20and%20usage,pleasant%2C%20or%20desirable%20effect).
Placebo definition https://en.wikipedia.org/wiki/Placebo
Schooled in physiology, kinesiology and nutrition, Dr Phil Maffetone is one of the most sought after practitioners for health and performance, having worked with world class athletes and entrepeneurs, musicians and others, helping them achieve better health and world class performances. Including Mark Allen, six-time Hawaii Ironman Triathlon Champion. Dr. Maffetone has also worked with other endurance athletes of all types, professional baseball and football players, adventurers, NASCAR drivers, and Olympic medallists in a variety of sports. He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback.
Phil Maffetone created the MAF method, which stands for Maximum Aerobic Function and combines exercise, nutrition and stress to build your aerobic system, the fat-burning engine responsible for fuelling all of the body’s needs.
Free resources related to MAF and the execution of it, among other blogs and research papers full of practical information can be found on his website.
Phil Maffetone: http://Philmaffetone.com
Paul Laursen is the Former lead of Physiology for New Zealand Olympic athletes and Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is now based in Canada where he contributes to research studies in his academic capacity, and is the co-founder of the online course HIIT science (also a textbook) where thousands of people are learning how to apply the science of HIIT training to achieve better sport performance outcomes.
Paul is a world renown specialist in: high-intensity interval training, low-carb diets, ketosis, heart rate variability, thermal physiology, health and artificial intelligence. He has published over 135 scientific manuscripts, with work cited more than 10,000 times. He is also an accomplished athlete, and has competed in 17 Ironman triathlons, while relishing the art of coaching both professional and age-group athletes. Paul is also intensely determined to master the craft of cooking the perfect steak
Paul Laursen: https://www.paullaursen.com/
Links discussed in the show:
· HIIT Science and athlete health https://hiitscience.com/athlete-health-hiit-course/?afmc=maf CODE for that to be free: HEALTHFORALL
· Phil and Paul’s COVID 19 and metabolic health paper: The Perfect Storm: COVID Pandemic meets Overfat Pandemic https://www.frontiersin.org/articles/10.3389/fpubh.2020.00135/full
· Phil’s 14 day carb test: https://philmaffetone.com/2-week-test/
Greg Potter, PhD is one of the most sought after consultants in the field of circadian rhythm, sleep and health, and has a breadth of experience in nutrition, metabolism and exercise physiology. During his undergraduate and Masters degrees he worked as a coach, personal trainer, and sports massage therapist, and he spent much of this time helping improve the performance of strength and power athletes. Between these degrees he did an internship in the sports science and sports medicine department of the Rugby Football Union, helping with injury surveillance, concussion protocols, and nutrition.
Greg’s academic background includes
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BSc in sport and exercise science, physiology pathway (first class honours), Loughborough University.
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MSc in exercise physiology (distinction), Loughborough University.
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PhD in sleep, nutrition, and metabolism, University of Leeds.
Highlights of Greg’s career so far include coaching a sprinter to four gold medals in his category at the European Championships, having his research featured in dozens of international news outlets, helping the US Naval Special Warfare Command with their health and performance, and guiding the nutrition and sleep strategies of men who broke the Atlantic rowing World Record.
He is now consulting to individuals, groups and organisations and helping people optimise their health using the knowledge he has gained through both academic and practical experience, and is the co-founder and Chief Science Officer of Resilient Nutrition, who produce a range of energy nut butters that help boost stamina, bolster your resilience and keep you calm, alert and focused
You can reach Greg at https://gregpotterphd.com/
Resilient Nutrition: https://resilientnutrition.com/
Mentioned in the podcast:
Consensus sleep diary https://css-scs.ca/files/resources/brochures/Sleep%20Journal.pdf
Sleep impact on metabolic health: https://pubmed.ncbi.nlm.nih.gov/30870662/
Individual and trait differences in sleep https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2007.00594.x
Creatine monohydrate and brain: https://pubmed.ncbi.nlm.nih.gov/14561278/
Creatine monohydrate and sleep deprivation and mood https://pubmed.ncbi.nlm.nih.gov/16416332/
International Journal of Sport Science and Nutrition Position Stand on Creatine Supplementation in Exercise, Sport and Medicine https://pubmed.ncbi.nlm.nih.gov/28615996/
Today I have a conversation with Professor Grant Schofield
Grant is a Professor of Public Health (Auckland University of Technology) and director of the university’s Human Potential Centre (HPC) located at the Millennium Campus in Auckland, New Zealand. His research and teaching interests are in wellbeing and chronic disease prevention especially reducing the risk and eventual mortality and morbidity from obesity, cardiovascular disease, and diabetes. He lives by the motto “be the best you can be” and has a strong commitment to peak performance in which I also do consulting work.
Grant is also the co-author of the best selling book series, What the Fat which can be sourced here: https://profgrant.com/books/
You can find Grant through the following avenues.
Grant Schofield Blog: https://profgrant.com/
Human Potential Centre, AUT University: https://humanpotentialcentre.aut.ac.nz/
Pre Kure https://prekure.com/
Trailer episode for the Mikkipedia podcast
You can learn more about Mikki at https://mikkiwilliden.com