Mikkipedia

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 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

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 diabetesPapers 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.2019.00144Mcglory, 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.201801857RRRTipton 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 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

Javelina Jundred website: https://aravaiparunning.com/network/javelinajundred/Nicole Bitter contact: FB: https://www.facebook.com/nicole.kalogeropoulos/Instagram: https://www.instagram.com/nkbitter/ 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

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 discusshis early professional career as a triathlete, and what he learned from that experiencehis 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 healthhis 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/ -- MikkiMikki Williden PhDRegistered Nutritionist0212233239w: http://mikkiwilliden.comt: @mikkiwillidenfb: http://www.facebook.com/mikkiwillidennutritionSkype: micalla3 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

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 clinicOutside of all of the academic achievements, she is an experienced ballet dancer, choreographer and teacher. Shei s also a pilates instructorNicky 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/ 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

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 clientsDesert 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 loadWhy he embarked on LCHFBook: The Art and Science of Low Carbohydrate Performance: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716FASTER 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 ultramarathonHow 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 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

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 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

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 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

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=wjne21Nutritional 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/ 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

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,

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. LINKSCynthia: http://mam808.comCynthia on IG: https://www.instagram.com/fastover40/?hl=enCharles Poliquin: https://strengthsenseiinc.com/ 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

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 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

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 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

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/ 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

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* BSc in sport and exercise science, physiology pathway (first class honours), Loughborough University.* MSc in exercise physiology (distinction), Loughborough University.* 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 focusedYou 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.xCreatine 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/ 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

Today I have a conversation with Professor Grant SchofieldGrant 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/ 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

Trailer episode for the Mikkipedia podcastYou can learn more about Mikki at https://mikkiwilliden.com