In this first Mini-Mikkipedia of 2026, Mikki breaks down why fat gain—especially around the midsection—can occur even when you’re “doing everything right” on paper. Tracking calories, training consistently, and eating well may still fall short if chronic stress is driving the hormonal environment. This episode unpacks the physiology behind stress-induced fat storage, with a particular focus on cortisol, visceral adiposity, and disrupted fuel partitioning. Mikki explains why stressed bodies are more likely to lose muscle, store abdominal fat, and struggle with fat oxidation—despite being in a calorie deficit. She also explores how under-eating, poor sleep, and excessive training compound the problem, creating a metabolic perfect storm. The key takeaway: stress management isn’t optional. It’s a foundational pillar of metabolic health, fat loss, and long-term body composition success.
Key Topics Covered
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This week on the podcast, Mikki speaks to Kyal Van Der Leest, founder of LVLUP Health, for a wide-ranging and clinically grounded conversation on peptides, gut health, GLP-1s, and modern metabolic dysfunction. Kyal unpacks his core philosophy that many of today’s health challenges are predictable outcomes of the environments and lifestyles we now inhabit—and why targeted supplementation and protocols may be necessary to offset those exposures.
They explore peptides as a bridge between naturopathic and conventional medicine, including when they are appropriate, how delivery routes change outcomes, and how to differentiate common compounds like BPC-157, GHK, KPV, and lorazotide. They discuss GLP-1 agonists—their risks, misconceptions, gut-motility paradoxes, and why “fixing the gut first” is non-negotiable, and much more.
Kyal Van Der Leest is a qualified Nutritionist, Naturopath, and functional health strategist with a deep-rooted passion for human optimisation and evidence-based supplementation. He is the founder and formulator behind LVLUP Health, a science-driven wellness brand dedicated to developing advanced practitioner-grade supplements that support the body’s innate healing systems. Kyal’s journey into health innovation began in clinical and retail environments—including hyperbaric oxygen therapy and high-volume supplement settings—where he saw firsthand the limitations of conventional products and protocols. This sparked his mission to create targeted formulations that combine clinically relevant compounds, peptides, and high-quality actives to simplify and enhance health outcomes. Today his products are stocked globally and recognised for their efficacy within both practitioner and biohacking communities. Beyond formulation, Kyal is known for his commitment to practical, mechanism-based approaches to gut health, inflammation, recovery, and longevity.
https://wholesale.lvluphealth.com/
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As the year wraps up, this Mikkipedia episode invites you to pause—not to reinvent yourself, but to reassess what’s no longer serving you. Rather than buying into “New Year, New You,” Mikki reframes this season as a strategic checkpoint. She explores what it might look like to let go of outdated training practices, rigid nutrition rules, chronic restriction, unexamined supplement habits, and an overreliance on data.
The episode also tackles the less obvious clutter: self-limiting identity narratives, all-or-nothing thinking, guilt around rest, and the pervasive belief that perimenopause equals inevitable decline. Finally, Mikki turns to the modern challenge of our digital diet—fear-based health content, conflicting advice, and chronic doom-scrolling—and explains why curating your information intake matters as much as curating your training or nutrition.
This is about creating space for strategies that fit where you are now—and letting the rest go.
Key Topics Covered
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Brendan Reid shares a candid “from the trenches” story of losing more than 50 kg (111 lb) in under two years—and, just as importantly, rebuilding his trust in himself along the way. A former broadcaster turned software developer based in Dunedin, Brendan describes a lifelong struggle with weight, the shame and “try harder” messaging, and the moment he realised the issue wasn’t a character flaw—it was the advice. After being pointed toward Professor Tim Noakes and a low-carb approach, Brendan ran a deliberate self-experiment: change the food first, track the results, and let hunger be the guide. The payoff wasn’t just the scale—it was satiety, routine, confidence, and a practical framework for staying the course when life (and “eat normal”) pressure shows up.
Highlights / topics covered
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In this Mini Mikkipedia episode, Mikki breaks down a refreshingly sane approach to Christmas eating — one that ditches guilt, detoxes, and “earning your food,” and instead works with your physiology. Using a simple three-phase framework — Prime, Process, Restore — Mikki explains how small, practical behaviours before, during, and after Christmas Day can dramatically improve blood sugar control, digestion, energy, and overall metabolic resilience. From protein-anchored meals and strategic movement to post-meal walks and nervous system regulation, this episode is about supporting the machinery that handles abundance — not punishing yourself for it. No calorie counting, no biohacker gadgets, no January regret. Just evidence-based habits that help you enjoy Christmas as a celebration, not a metabolic crisis.
Highlights
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This week on the podcast, Mikki speaks to Dr Lise Alschuler — a naturopathic oncologist, professor of clinical medicine, and one of the most respected voices in integrative cancer care worldwide. Dr Alschuler is known for bridging rigorous evidence with deeply human practice, helping people navigate not just cancer treatment, but the long arc of survivorship that follows. Her work spans circadian biology, metabolic health, botanical therapeutics, lifestyle medicine, and the psychology of living well after cancer.
Their conversation travels through the evolving landscape of survivorship, delves into what high-quality follow-up care actually looks like, how to integrate whole-person philosophy within a conventional and often fragmented medical system, and what an ideal post-treatment care pathway would include. From insomnia to fatigue, melatonin to magnesium, morning light to meal timing, they unpack the practical tools that genuinely help restore circadian regulation — and why circadian disruption is far more consequential than most oncology guidelines acknowledge.
They also explore exercise as a survival enhancer, how to guide intensity safely for those wary of over-exertion, and why maintaining muscle may be one of the most under-recognised cancer-prevention strategies. Adaptogens, botanicals, and supplement selection all feature, with clear insight into what works, for whom, and where caution is needed.
They close with a deep dive into insulin resistance, nutrition strategies, carbohydrate restriction, soy, alcohol, processed food, vitamin D, and the broader metabolic terrain influencing recurrence risk.
Dr. Alschuler is past-President and past-Board member of the American Association of Naturopathic Physicians and a founding board member and Past-President of the Oncology Association of Naturopathic Physicians. She has been an invited speaker to more than 350 scientific/medical conferences, published over 27 peer-reviewed articles, been an investigator on 8 research studies, written 9 chapters for medical textbooks, and has co-authored two books, Definitive Guide to Cancer, now in its 3rd edition, and Definitive Guide to Thriving After Cancer. The American Association of Naturopathic Physicians (AANP) recognized Dr. Alschuler in 2014 as Physician of the Year. She also received an honorary degree from the Canadian College of Naturopathic Medicine and the Joseph Pizzorno Founders award from Bastyr University in the same year. She was honored with the AANP President’s award in 2016 and received the Impact award from the National Association of Nutrition Professionals in 2017. In 2020, she received the Sheikh Zayed International Award in Naturopathy. She holds the rank of Professor at Sonoran University and also retains her rank as a Professor of Clinical Medicine at the University of Arizona where she previously served as the Associate Director of the Fellowship in Integrative Medicine at the Andrew Weil Center for Integrative Medicine.
For over 10 years, Dr. Alschuler has co-hosted a podcast, Five To Thrive Live! about living more healthfully in the face of cancer and chronic disease. She was the founding Executive Director of TAP Integrative, a nonprofit web-based educational resource for integrative practitioners. Previously, she was the VP of Quality and Education for Emerson Ecologics, a distributor of dietary supplements to healthcare professionals. Prior to that, she was department head of naturopathic medicine at Midwestern Regional Medical Center – Cancer Treatment Centers of America, a JCAHO-certified 95-bed regional medical center. She was also the clinic medical director and botanical medicine chair at Bastyr University. She was on the faculty of Southwest College of Naturopathic Medicine in its early years, helping to establish its botanical medicine curriculum.
Outside of her professional commitments, she enjoys early morning walks with her two dogs, relaxing outdoor evenings with her spouse, honing her golf game, and cultivating a deeper sense of purpose and authenticity.
https://www.sonoran.edu/faculty/dr-lise-alschuler/
https://www.drlise.net/work.html
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It’s festive season, the pours get generous, and fat loss can suddenly feel… mysteriously harder. In this Mini Mikkipedia episode, Mikki breaks down why alcohol has more power than you think — not just because of calories, but because your body treats ethanol like a toxin and prioritises clearing it first. That means acetate becomes the preferred fuel, fat oxidation gets shoved to the back of the queue, and appetite, sleep, and next-day decision-making can all take a hit. Mikki also explains why midlife women often notice these effects more (sleep fragility, hormonal shifts, body composition changes), plus the real-world patterns that matter most: “most nights,” “weekend warrior,” and the classic “optimistic home pour.” You’ll also get practical strategies to keep alcohol in your life without it quietly body-slamming your goals.
Highlights / topics covered
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This week on the podcast, Mikki speaks to fan favourite Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a personal turn with Brandon sharing what he has done over this N orthern Hemisphere summer to get shredded, how he has leveraged his model of high energy flux in a fat loss phase to get the most out of his food and his training, the foods that he chose, supplements he takes and how he implemented rapid fat loss days (aka protein sparing days) to accelerate loss - and his approach when things got tough.
Brandon normally regales us with the literature and client stories but today it is a mix of his personal practices and how this has been informed by his understanding of the research. Such a great opportunity to hear how the pros do it.
Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910
Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.
Brandon has spent over 13 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals.
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This week on the podcast Mikki brings back Dr Cliff Harvey and Darren Ellis to talk about their latest book (and first joint collaboration) Awesome after Forty. We talk about the inception of the book, their current thoughts on all things strength training, fitness, nutrition, health, sleep, fasting and give teasers as to what you will be able to find in the book. This is going to be a must-have for almost everybody to have on their shelves and to dive in on any given topic. It’s practical, applicable and readable but they haven’t dumbed things down. Would be a perfect gift.
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/
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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In this Mini Mikkipedia episode, Mikki digs into one of the trickiest parts of life after fat loss: eating out while you’re in maintenance. It’s a phase so many people skip entirely—swinging between strict dieting and full-tilt abandon—but learning to live in the middle is where long-term results are actually built. Mikki breaks down how to approach restaurant meals without panic, how to categorise your choices (green, amber, red), and why pre-planning beats starving yourself all day. From menu overwhelm to invisible fats, alcohol boundaries, shared plates, and how to calm the mental chatter afterwards, this episode is a practical guide to enjoying real life while keeping your hard-earned progress. A perfect listen heading into the festive season, when eating out becomes the sport of December.
✨ Highlights
• How to approach maintenance eating without slipping back to “all or nothing”
• Green/amber/red meal categories that remove guilt and guesswork
• Restaurant strategies that keep satisfaction high and stress low
• Alcohol boundaries, dessert decisions, and handling social pressure
• What to do the day after so one meal doesn’t become a spiral
Contact Mikki:
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This week on the podcast Mikki speaks to Erin Power — metabolic health coach, writer, educator, and one of the most refreshingly honest voices in women’s health today. Erin has spent more than two decades in the nutrition and fitness world, and her own lived experience of burnout, dieting culture, and metabolic chaos has shaped the philosophy she now brings to the midlife women she works with.
Their conversation digs into what it truly means to “heal your relationship with food and metabolism,” the mindset shifts women in their 40s and 50s often need to make, and why Erin created her Metabolic Reboot framework to fill a glaring gap in women’s health. They explore how hormonal changes in perimenopause alter both how women feel and function, and why mainstream diet advice so often misses the mark.
Mikki and Erin also talk about the very human fears behind behaviour change — the ghosting, the hesitation, the stories women tell themselves — and how stress, sleep, perfectionism, and nervous system dysregulation quietly sabotage progress. Erin shares her flexible “low-carbish, real-food-ish” approach, her stance on protein and tracking, and what it means to aim not for perfect eating but peaceful eating.
It’s a wide-ranging, generous conversation about midlife metabolism, self-trust, and the kind of support women actually need during this transition — delivered with Erin’s blend of clarity, humour, and hard-won wisdom.
Erin Power is a veteran health coach, writer, and educator with nearly three decades of experience in the fitness, nutrition, and behaviour-change space. She began her career in the trenches of the fitness industry as a personal trainer and group fitness instructor, where she watched countless clients do “all the right things”—counting, weighing, measuring, grinding—yet still fail to find the health, ease, or body composition they were promised.
Her own health unravelled in the middle of that career, forcing a reckoning. The conventional wisdom she had been taught—and had taught others—simply didn’t match human physiology. This realisation fuelled a deep dive into the science of metabolism and appetite regulation. Erin rebuilt her own health and became fiercely committed to helping others do the same.
She formalised her education with a diploma in Holistic Nutrition and went on to accumulate advanced coaching certifications, behaviour-change training, and metabolic health education. Erin became one of the earliest senior coaches and the Head of Coaching at Mark Sisson’s Primal Health Coach Institute, where she helped shape curriculum and mentored thousands of students and coaches worldwide. She’s known for her trademark blend of metabolic literacy, compassion, and refreshing bluntness—equal parts educator, myth-buster, and coach.
Erin specialises in helping people unravel long-standing metabolic struggles, particularly those who feel they’ve “tried everything.” Her coaching approach dials in appetite, cravings, energy, mood, and body composition through strategies that often defy mainstream advice—because, as she says, “those things didn’t work.”
Her mission is straightforward and unapologetic: to help people build an effortless relationship with food, for life, and to show them how beautifully the body works when it’s finally given the right inputs.
https://www.eatsimple.ca/podcast
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In this Mini Mikkipedia episode, Mikki unpacks why fat loss in midlife never feels as straightforward as it used to — even when your strength is climbing, your shape is changing, and you know you’re doing everything right. She breaks down the hormonal shifts after menopause that make the scale far more chaotic, from cortisol-driven water swings to vasopressin turning you into a temporary camel. Mikki also explores the mindset piece: why new habits feel heavy at the start, why slow progress is still genuine progress, and how to build anchor behaviours that keep you steady when life isn’t. It’s a mix of physiology, reassurance, and practical strategy to help you stay the course without letting one number steal the win.
HIGHLIGHTS
• Why weight loss naturally slows after menopause
• How cortisol + vasopressin create confusing water weight
• What “slow but steady” fat loss really looks like
• The mindset shift that stops overwhelm and all-or-nothing thinking
• Anchor habits to keep you on track through messy weeks
Contact Mikki:
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This week on the podcast, Mikki speaks to returning guest Brandon DaCruz — coach, educator, and one of the sharpest minds in physique and performance nutrition. Their conversation takes a deep dive into nutrient timing: what actually matters, what’s been overstated, and where the science genuinely shifts outcomes in the real world.
Brandon unpacks the long-debated “anabolic window” and why it’s not as binary as social media makes it seem. He and Mikki explore how pre- and post-workout nutrition can affect not just muscle protein synthesis but muscle protein breakdown, training volume, recovery, appetite regulation, energy expenditure, and even how the body partitions fuel toward muscle or fat. They look at insulin sensitivity around training, cortisol’s role in extended sessions, and how to structure peri-workout nutrition differently for fat loss versus muscle building. They also discuss carbohydrate timing, intra-workout fuelling, and the most persistent myths that still mislead lifters today.
A conversation for anyone who wants to train smarter, not just harder — and understand the metabolic choreography that happens behind the scenes of every rep.
Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_
Chasing Clarity https://podcasts.apple.com/us/podcast/ep-112-spot-reduction-is-it-possible-to-lose-body-fat/id1619611966?i=1000657394910
Brandon DaCruz is an online nutrition and physique coach and sports nutritionist. He’s also a National Level NPC physique competitor and an internationally published fitness model who’s written articles and filmed educational content for publications like Men’s Fitness Magazine and Bodybuilding.com.
Brandon has spent over 13 years working within the sports nutrition and fitness industries and has coached every type of client including Olympia Level professional men’s physique competitors, college athletes, MMA fighters, CrossFit competitors, and lifestyle clients.
He believes in blending what’s been proven in the research with his own anecdotal and first hand "in the trenches'' experience to improve body composition, optimise performance and enhance health in order to help his clients achieve their goals whether that be building muscle, losing body fat, increasing performance and/or optimising health and longevity. This is what he refers to as his health-centric coaching model as he believes that improving one's health is the cornerstone to optimising their physical goals.
https://podcast.mikkiwilliden.com/270
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In this Mini Mikkipedia, Mikki dives deep into what’s really happening to your bones in perimenopause and beyond—plus what you can do to reverse bone loss, not just slow it. She explains why the drop in oestrogen accelerates bone breakdown, why osteopenia is far from “nothing to worry about,” and how fractures become a major driver of loss of independence and early mortality.
Mikki walks through the non-negotiables for stronger bones: the right kind of exercise (hint: walking alone won’t cut it), why sleep is a critical bone-building tool, and how protein, calcium, vitamin D, K2, magnesium, collagen, creatine and omega-3s all fit together. She also covers meds, alcohol, smoking, and what realistic “reversal” of osteopenia looks like in your 50s, 60s and 70s.
Episode Highlights
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In this episode, I’m joined by exercise physiologist and nutrition researcher Dr Abby Smith-Ryan to unpack what really happens to women’s metabolism through perimenopause and beyond. Abby explains why a sufficiency-based approach to women’s health research matters, and why “the science is settled” is the wrong way to think about female physiology. We dig into metabolic changes in midlife, low energy availability, and why so many women are unintentionally under-fuelling while feeling “weight-loss resistant.” Abby shares her latest work on nutrient timing, fed vs fasted training, pre-exercise protein, and how progressive resistance training (with and without creatine) can rapidly improve muscle, fat mass, bone and confidence in midlife women. We also touch on GLP-1s, metabolic flexibility, CGMs, and daily urine hormone tracking as emerging tools for understanding this life stage.
Episode highlights
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Miki dives into the often-avoided topic of digestion during protein-sparing modified fasts (PSMF). If you’ve ever wondered why your gut behaves differently on these lean-protein days, this one’s for you. Miki explains what’s happening physiologically—from changes in bile flow and microbiota to electrolyte shifts—and how these can lead to constipation or, less commonly, diarrhea. She walks through practical, evidence-based strategies to get your digestion back on track, including hydration, magnesium types, vitamin C dosing, bitters, and soothing supports like slippery elm. Learn how to troubleshoot gut symptoms so your PSMF days feel as good as they look on paper.
Highlights:
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This week on the podcast, on the 5th anniversary of Mikkipedia, Mikki speaks to returning guest AND the very first guest ever on the podcast, Professor Grant Schofield. They chat about the value of doing hard things in a time where almost everything is comfortable and easy. This is on the back of Grant’s soon to be released book on the topic and this episode is a conversation between two friends and colleagues about the important pillars of doing hard things and how they integrate this principle into their own lives.
Grant is a Professor of Public Health at Auckland University of Technology, former Director of the University’s Human Potential Centre, former Chief Scientific Adviser to the Ministry of Education in New Zealand, co-author of four best-selling books and Chief Science Officer for PREKURE.
Professor Grant’s career has focused on preventing the diseases of modern times, and seeing what it takes to help people live a long, healthy and happy life.
He lives and breathes the motto “be the best you can be”, and sees this as a game-changer for the health system – capable of transforming the current health (sickness) model, to one in which we aspire to be well. He is redefining public health as the science of human potential; the study of what it takes to have a great life.
Grant is well known for thinking outside the box and challenging conventional wisdom in nutrition and weight loss, as well as physical activity and exercise.
He brings his fluency across several scientific disciplines – from human physiology, to psychology, to peak performance – to his role at PREKURE, where he delivers world class training in lifestyle medicine
Grant’s What the Fat books can be sourced here: https://profgrant.com/books/
You can find Grant through the following avenues.
Grant Schofield Blog: https://profgrant.com/
Pre Kure https://prekure.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
Contact Mikki:
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The festive season doesn’t have to derail your hard-won progress. In this Mini Micropedia, Mikki unpacks why holiday weight gain (often ~0.45–1.0 kg) tends to stick around and which habits most often tip us off track—overcommitting, grazing instead of meals, early “holiday mode,” and a bit too much booze. She lays out a practical plan: prioritise sleep, ring-fence training (and rack up NEAT—aim ~8,000+ steps), keep protein front and centre, and use calorie cycling with planned indulgences (hello, PSMF structure) to enjoy social events without spiralling. You’ll learn simple boundary-setting scripts, environment hacks to reduce temptation, and mindset shifts—discipline over willpower, self-compassion over perfectionism—to carry you into January feeling calm, in control, and confident. Mikki also shares details of the Mondays Matter Christmas Edition—on sale now, doors close Sun 9 Nov, programme kicks off Mon 10 Nov.
Highlights
Contact Mikki:
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz or www.curranz.co.uk to order yours
In this episode, Mikki speaks with Professor Michael Snyder, Chair of Genetics at Stanford University and a global leader in personalised medicine. They explore how our genes, gut microbiome, and lifestyle choices interact to shape metabolic health—and why we all respond so differently to the same foods. Mike shares insights from his groundbreaking research using wearables and genomics to track health in real time, the future of personalised nutrition, and how continuous glucose monitors (CGMs) can help anyone understand their body better. They also discuss the link between viral infections and diabetes, why strength training matters more than you think, and how food truly functions as medicine.
Highlights:
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