Mikkipedia

Mini Mikkipedia - Where Did the Crunch Go? Fat Loss-Friendly Fixes

When you’re focused on fat loss, sometimes it isn’t more food you’re craving — it’s texture. In this Mini Mikkipedia episode, Mikki tackles one of the most common complaints she hears: where did all the crunch go? She shares 27 low-calorie ways to add crunch, freshness and satisfaction back into meals without relying on calorie-dense extras that can quickly eat into your budget. From cabbage, radish and sugar snap peas to crispy air-fried vegetables, pickles, sauerkraut, nori and edamame, there are plenty of options beyond crackers and nuts. Mikki also explains how preparation methods, different vegetable cuts and clever use of seasonings can completely change the eating experience — proving that a fat-loss meal doesn’t have to be soft, sad or boring.In this episode27 low-calorie foods that bring crunch and texture to mealsWhy nuts, seeds and crispy chickpeas can be harder to budget during fat lossSimple air-fryer, roasting and quick-pickling ideasHow different cuts and textures make salads and bowls more satisfyingUsing seasonings to make the same basic ingredients taste completely different 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

Iron, Infants and the First 1,000 Days - with Gina Ulrich

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 Gina Urlich, clinical nutritionist and founder of Odi Nutrition. Mikki and Gina dive into why iron deficiency is such an important issue in babies and young children, and why iron needs increase so dramatically from around six months of age.They unpack the difference between low iron stores, iron deficiency and iron deficiency anaemia, why iron matters so much for brain development, behaviour, immunity and growth, and some of the signs that might warrant further investigation.They also get very practical about feeding. Gina explains haem versus non-haem iron, the best iron-rich foods for babies and toddlers, how to improve absorption, and why meeting iron requirements can be surprisingly difficult when you are dealing with small appetites and picky eaters.They also discuss the baby and toddler food environment, what parents should know about common packaging claims, and the gap Gina saw in the market that ultimately led her to create Odi Nutrition.This is a really practical episode for parents, grandparents and practitioners who want to better understand how to support iron status during these critical early years.Gina Urlich is a clinical nutritionist, former nurse, mother of four and the founder of Odi Nutrition. She holds a Bachelor of Health Science in Nutritional Medicine and has spent much of her career working in women’s health and infant nutrition.Her interest in early childhood nutrition grew through both her clinical work and her own experience as a mum. After creating resources to help parents navigate introducing solids, Gina saw just how much confusion there was around feeding babies well, particularly when it came to balancing good nutrition with the realities of busy family life.That ultimately led her to create Odi Nutrition, a New Zealand baby and children’s food company focused on convenient, nutrient-dense wholefood options for growing children.https://odinutrition.com/https://www.instagram.com/gina.urlich/?hl=en  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Mini Mikkipedia - Is Tracking Your Food Really Obsessive?

Food tracking, weighing portions and stepping on the scales are increasingly framed as obsessive behaviours—but are the tools themselves really the problem? In this Mini Mikkipedia episode, Mikki explores what the research actually says about self-monitoring for weight loss and maintenance. She looks at evidence showing that regular weighing and food tracking can improve awareness, support behaviour change and help people catch weight regain early, while also acknowledging that tracking can become problematic for some people. The crucial distinction appears to be how and why the tool is being used. Mikki discusses autonomous versus guilt-driven motivation, the importance of self-talk, and when numbers can shift from useful information to a measure of self-worth. The takeaway: tracking can be incredibly useful—but it should serve you, not control you. In this episode: Why self-monitoring is consistently associated with successful weight management  What research says about daily weighing, food logging and disordered eating  When tracking shifts from useful feedback to unhealthy fixation  Why motivation and self-talk can completely change the tracking experience  How to use tracking temporarily, strategically and without needing to log forever 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

Rapid Fat Loss: When Faster Can Be Smarter - with Brandon DaCruz

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 Mikkipedia Mikki is joined by Brandon DaCruz, host of the Chasing Clarity podcast, for the first episode in a new collaborative series bringing together their perspectives on nutrition, fat loss and body composition.They kick things off with a deep dive into rapid fat loss and protein-sparing modified fasting, starting with what a PSMF actually is and how each of them defines rapid fat loss in practice.Mikki and Brandon explore the potential benefits of taking a more aggressive approach to fat loss, alongside the physiological, psychological and behavioural drawbacks that need to be considered.They also get into how these strategies look with real clients. Brandon shares how he uses rapid fat-loss days, deficit deloads and high-carbohydrate refeeds, while Mikki explains how PSMF days and structured diet breaks are incorporated into Mondays Matter.Finally, they discuss who rapid fat-loss strategies are not appropriate for, including circumstances where hormonal health, energy availability, training demands or physique goals mean a more conservative approach is warranted.It’s a practical and nuanced discussion about when rapid fat loss can be a useful tool, when it can become counterproductive, and why context matters far more than simply labelling an approach as good or bad.Brandon DaCruz at his website https://www.brandondacruzfit.com/, and on Instagram @brandondacruz_Chasing Clarity https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966 Brandon DaCruz is an online nutrition and physique coach, accredited nutritionist, functional nutrition and metabolism specialist, and health and fitness educator with over 16 years of coaching experience.Throughout his career, Brandon has helped more than 1,200 clients ranging from Olympia-level physique competitors and competitive athletes to business owners, executives, and lifestyle clients improve their body composition, optimize performance, and enhance their overall health. His coaching philosophy is rooted in an evidence-informed approach that combines the best available research with real-world coaching experience gained from working directly with clients in the trenches for over a decade and a half.Brandon has been featured in leading industry publications including Men’s Fitness Magazine, Muscular Development, Bodybuilding.com, and the Alan Aragon Research Review, where he served as a contributing author.Known for his ability to translate complex scientific concepts into practical, actionable strategies, Brandon specializes in helping clients lose body fat, build muscle, improve metabolic health, and create sustainable long-term results without relying on extremes or quick fixes.Brandon is also the host of the Chasing Clarity Health & Fitness Podcast, a show ranked in the top 5% of all podcasts on Spotify. Through both solo episodes and conversations with many of the industry’s leading researchers, and educators, the podcast aims to bridge the gap between complexity and clarity in health, fitness, nutrition, and physique development. Each episode is designed to empower listeners through education and provide the tools needed to make informed decisions about their health and physique goals.https://podcast.mikkiwilliden.com/270https://podcast.mikkiwilliden.com/226 https://podcast.mikkiwilliden.com/300 https://podcast.mikkiwilliden.com/368 https://podcast.mikkiwilliden.com/416 https://podcast.mikkiwilliden.com/422 https://podcast.mikkiwilliden.com/458  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

Mini Mikkipedia - Why Men and Women Store Fat Differently

wo people can have the same body weight and BMI yet face very different metabolic risks. In this episode, Mikki explores the biological reasons men and women store fat differently and why location matters more than the number on the scale. She explains how oestrogen directs fat towards the hips and thighs before menopause, why declining oestrogen can shift fat towards the abdomen, and how immune signalling, liver function and cholesterol patterns differ between the sexes. Mikki also examines women’s surprising advantage in insulin sensitivity, the role of skeletal muscle in glucose control, and why waist circumference may predict cardiovascular risk better than BMI. This episode offers a nuanced look at fat distribution, menopause and metabolic health, while reinforcing the powerful role of nutrition, exercise and lifestyle.Topics covered:Why equal body weight does not mean equal metabolic riskHow oestrogen influences fat storage and fat releaseWhy visceral fat often increases through menopauseSex differences in inflammation, liver health and cholesterolThe roles of muscle mass and insulin sensitivity 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