Mikkipedia

In this Mini Mikkipedia episode, Mikki breaks down why short eating windows and time-restricted eating (TRE) don’t always deliver the fat loss results people expect—especially for active women. Drawing on key research, including the TREAT trial and Sutton’s early time-restricted feeding study, she explains how compressing your eating window doesn’t reliably reduce calorie intake and may even compromise body composition.Mikki also explores the interaction between exercise and appetite, highlighting how fasted training combined with delayed eating can amplify hunger signals and drive overeating later in the day. The takeaway? It’s not a willpower issue—it’s physiology.This episode offers a practical, evidence-based look at how to align nutrition with training, appetite, and real-life behaviour for better outcomes. Highlights: Why shorter eating windows don’t guarantee lower calorie intake  The risk of increased lean mass loss with TRE  How fasted training + delayed eating drives compensatory hunger  The difference between metabolic benefits vs real-world behaviour  Practical strategies to align eating patterns with training and appetite Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Darryl Edwards, movement coach and founder of the Primal Play Method, about rethinking exercise through the lens of play, biology, and human nature.In this conversation, they explore why so many adults lose their natural instinct to move, and how modern, structured exercise may be missing something fundamental. Darryl shares how playful, varied movement aligns more closely with our evolutionary design, and why this approach can support not just physical fitness, but brain function, resilience, and long-term health.They also discuss the psychology of movement—why enjoyment is often the key to consistency, and how play can shift our relationship with effort, discomfort, and motivation. Along the way, they challenge reductionist thinking in health and fitness, highlighting the broader role movement plays beyond calories burned or steps counted.This is a refreshing and thought-provoking conversation that invites a return to movement as something instinctive, engaging, and sustainable for life.Darryl Edwards MSc, FCIMSPA (Chartered), FBSLM, DFSEM(UK), DipExMed, ACSM-CES, CertLM is a London-based movement coach, author, speaker, and founder of the Primal Play Method®, an approach grounded in evolutionary biology, exercise physiology, cognitive neuroscience, and play psychology. With over 15 years of experience coaching and teaching movement, his work focuses on improving long-term adherence through practical, engaging, and sustainable activity rather than rigid exercise models. After nearly two decades in investment banking technology, he rebuilt his own health using a back-to-basics movement approach, which now underpins his work with individuals, clinicians, educators, and organisations aiming to reduce sedentary behaviour and support both physical and mental wellbeing. He is a Fellow of the British Society of Lifestyle Medicine, a Chartered Fellow Physical Activity and Health Practitioner with CIMSPA, a Diplomate Member of the Faculty of Sport and Exercise Medicine (UK), and an ACSM Cancer Exercise Specialist®. In 2025, he received the US Play Coalition’s Stephanie P. Garst Distinguished Service Award for his contribution to promoting physical and social health through play, and in 2026 he is a keynote speaker at Playtopia: Make Way for Play in Boston and a speaker at the ESMO Breast Cancer conference. His TED talk, “Why Working Out Isn’t Working Out,” explores why traditional exercise often fails people and highlights the importance of enjoyable movement for long-term consistency.Darryl Edwards: https://www.primalplay.com/who-is-darryl-edwards Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

If you feel in control all day but lose it at night, this episode explains why—and it’s not a discipline problem. Mikki breaks down the physiology behind evening hunger, showing how under-eating earlier in the day, low protein intake, and unstable blood glucose create a cumulative energy deficit your body is wired to correct. She explores the roles of key appetite hormones like ghrelin, leptin, GLP-1, and PYY, along with the impact of stress hormones, cognitive fatigue, and circadian rhythms.This episode reframes nighttime hunger as a predictable biological response, not a personal failure. Mikki also outlines practical strategies—like front-loading protein, structuring meals, and avoiding the “save calories for later” trap—to help regulate appetite and reduce evening overeating.Key Highlights Why under-eating during the day drives nighttime hunger  The role of protein, GLP-1, and satiety hormones  How blood sugar dips and stress hormones amplify cravings  Circadian biology and why appetite rises in the evening  Practical strategies to stabilise hunger and prevent overeating Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks to Dr Philip Prins, researcher and expert in exercise metabolism, about a new paper examining one of the most widely accepted ideas in sports nutrition: the role of carbohydrate in endurance performance.For decades, the dominant narrative has been that muscle glycogen depletion is the primary cause of fatigue during prolonged exercise, and that high carbohydrate intake is essential for sustaining performance. But Dr Prins and his colleagues revisit the evidence and ask a deeper question: is that explanation actually supported by the data?In this conversation, they explore the physiology of fatigue, the often-overlooked role of blood glucose and liver glycogen, and the phenomenon of exercise-induced hypoglycaemia as a potential driver of performance limitation. They also discuss how relatively small amounts of carbohydrate can improve performance, why higher intakes don’t always translate into better outcomes, and what this means for current high-carbohydrate fueling recommendations.Along the way, Mikki and Dr Prins unpack fat oxidation in low-carbohydrate-adapted athletes, the importance of individual metabolic differences, and whether fueling strategies for endurance athletes may need to be far more individualised than current guidelines suggest.This is a fascinating discussion that challenges long-held assumptions about carbohydrate, fatigue, and how athletes should actually fuel for performance.Dr. Philip Prins is an Associate Professor of Exercise Science. Dr. Prince earned a B.S. in Kinesiology as well as an M.S. in Exercise Science from Georgia Southern University, and a Ph.D. in Exercise Physiology from the University of Pittsburgh. His research focuses on, among other things, the practical impact of lifestyle on metabolism and how metabolism impacts health, disease and performance outcomes. Among his many areas of expertise are nutritional ketosis, metabolic responses to exercise, and sports nutrition.Dr Prins can be found here: https://www.gcc.edu/Home/Academics/Faculty-Directory/Faculty-Detail/philip-prins Dr Prins Researchgate: https://www.researchgate.net/profile/Philip-PrinsStudy https://academic.oup.com/edrv/article/47/2/191/8432248 Previous podcasts https://podcast.mikkiwilliden.com/190 and https://podcast.mikkiwilliden.com/348  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

In this Mini Mikkipedia episode, Mikki breaks down the rapidly growing world of obesity pharmacotherapy, focusing on GLP-1 receptor agonists like semaglutide and the newer dual GLP-1/GIP drugs such as tirzepatide. With more people beginning these medications, understanding how they work—and how to use them effectively—has never been more important. Mikki explains the biology behind appetite regulation, the clinical trial data showing significant weight loss, and why these drugs are best viewed as long-term treatments rather than short courses. The episode also dives into the practical realities many people face once they start therapy: managing common gastrointestinal side effects, protecting muscle and bone during weight loss, and setting realistic expectations about outcomes. Whether you’re considering these medications yourself or supporting someone who is, this episode provides a clear, science-based guide to navigating the experience.Highlights:How GLP-1 and GLP-1/GIP medications regulate appetite and metabolismClinical trial results: expected weight loss with semaglutide vs tirzepatideWhy weight regain often occurs after stopping the drugsPractical strategies to manage nausea, constipation, and other GI side effectsProtecting muscle and bone with protein intake and resistance training Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenNZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzSave 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast, Mikki speaks to Dr. Eric Ravussin, one of the world’s leading researchers in human metabolism, obesity, and energy balance. Over several decades, Dr. Ravussin’s work has helped reshape how scientists think about body weight regulation, moving the conversation beyond the simplistic idea of “calories in versus calories out” to a deeper understanding of the biology that governs appetite, energy expenditure, and fat storage.In this conversation, Mikki and Eric explore the brain’s role in regulating body weight, the influence of genetics and environment, and what his landmark research — including work with the Pima population and the CALERIE trial — has revealed about metabolic adaptation, calorie restriction, and longevity. They also discuss spontaneous physical activity, the concept of a body-weight “settling point,” and the emerging role of GLP-1 medications in obesity treatment. It’s a fascinating look at the physiology of weight regulation and why maintaining weight loss is often far more complex than most people realise.About Dr. Eric RavussinDr. Eric Ravussin is an internationally recognised researcher in metabolism, obesity, and energy balance. He is Associate Executive Director for Clinical Science at the Pennington Biomedical Research Center at Louisiana State University, one of the world’s leading institutions for metabolic research.For more than three decades, Dr. Ravussin’s work has focused on understanding the biological drivers of obesity and weight regulation, including energy expenditure, metabolic adaptation, appetite regulation, and the role of genetics in body weight. His research with the Pima population helped illuminate the powerful interaction between genetics and environment in the development of obesity.Dr. Ravussin has also been a principal investigator in the landmark CALERIE (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy) trial, the first long-term randomised controlled trial examining the physiological effects of sustained calorie restriction in humans, including its potential implications for metabolic health and longevity.He has authored hundreds of scientific publications and remains a leading voice in research exploring how biology, behaviour, and environment interact to shape body weight and metabolic health.Prof Ravussin’s faculty profile:https://www.pbrc.edu/research-and-faculty/faculty/Ravussin-Eric-PhD.aspx  Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzThis week on the podcast, Mikki speaks to Dr Libby Weaver about one of the most overlooked — and underestimated — drivers of women’s health challenges: iron. Dr Libby is a nutritional biochemist, bestselling author and internationally recognised speaker who has spent decades educating both practitioners and the public on the biochemical underpinnings of fatigue, anxiety, hormonal disruption and low resilience. In this conversation, she brings her trademark ability to connect physiology with lived experience, unpacking why she so often says, “fix iron first.”Together, they explore iron beyond the anaemia narrative — diving into its role in neurotransmitter production, thyroid function, metabolism, perimenopause, and even ADHD. They discuss why iron deficiency remains under-recognised in teenage girls and health-conscious women alike, how inflammation and gut health can silently impair absorption, and why wide reference ranges don’t always reflect optimal wellbeing.Dr Libby also shares practical insights on testing, common absorption mistakes, and the health stories women need to stop accepting as “normal.” This is a grounded, physiology-first discussion that reframes fatigue, anxiety and “just hormones” through a biochemical lens — and offers clear, practical takeaways for women who want to feel genuinely well, not just told they’re normal.Libby https://drlibby.com/pages/about-dr-libbyBioblends (incl iron) https://www.bioblends.com/  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Is breakfast really the key to weight loss—or is that just a decades-old narrative we’ve never properly questioned?In this Mini Mikkipedia episode, Mikki unpacks what the highest-quality research actually says about breakfast and fat loss. While observational data suggests breakfast eaters tend to be leaner, randomized controlled trials tell a different story: simply adding breakfast doesn’t cause weight loss—and may even increase daily calorie intake.But that’s not the end of it. When we zoom in on meal timing and breakfast composition, a more useful pattern emerges. A protein-rich, substantial breakfast eaten earlier in the day may improve appetite regulation, reduce evening overeating, and support long-term adherence to a calorie deficit.If you’ve ever wondered whether you “should” be eating breakfast for fat loss, this episode delivers the nuance you actually need.What You’ll LearnWhy RCTs show breakfast alone doesn’t drive weight lossHow front-loading calories can improve hunger regulationThe 30g protein + 350 calorie breakfast thresholdWhy meal timing affects appetite more than metabolismWhen skipping breakfast might still work

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki chats to Dr Cliff Harvey about what’s trending in 2026 in the nutrition and health space amongst a host of other topics!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  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/ Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden