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Episode Summary
Dr Sisi Jia is a research fellow and accredited practising dietitian at the University of Sydney, where she leads the food environments work in the Youth Well Lab. Her research looks at diet and food environments as modifiable risk factors for cardiovascular disease, and in particular at how food delivery apps and other digital platforms are shaping what young people eat. Sisi trained in dietetics, but seeing how hard it is to change long-standing eating habits one client at a time pushed her towards public health and prevention.
Mikki and Sisi talk about how delivery apps steer our choices through rankings, discounts, free delivery and checkout upsells, why nutrition information that is required in store often disappears online, and what Sisi's group found when they looked at dark kitchens, schools and the transport hubs earmarked for new housing in New South Wales. They also discuss what young people themselves say about food courts and ordering food to school, why framing food choice as purely personal responsibility misses the influence of marketing, cost and time, and some practical ideas for families who use these apps.
Key Topics
Sisi's path from a Bachelor of Science and Master of Nutrition and Dietetics into public health, after seeing how hard it is to change an individual's long-held eating habits
How the food environment, including paid placement and commercial influence, shapes what we choose, and whether the same thing is happening on delivery apps
Why young people are a key concern: delivery apps grew rapidly with COVID, are marketed to younger people, and Uber Eats has launched a feature aimed at teenagers
Nutrition information online: kilojoule labelling has flaws, but Sisi argues it is still better than nothing, and her group found kilojoule information that is mandatory in NSW fast-food outlets was often missing on delivery apps
How apps nudge choices through prominent positioning, discounts and vouchers, free delivery and "do you want fries with that" upsells, and why fast-food chains take up more of the visible space even though most outlets on the apps are independent restaurants and cafes
Commercial determinants of health and personal responsibility, and how community voice helped stop a proposed 24/7 McDonald's in Redfern
Sisi's study of food outlets around eight NSW transport hubs set for accelerated development, and why planning for healthy food before development happens is easier than fixing it afterwards
Dark kitchens: one kitchen trading under several brand names on delivery apps, the food safety and transparency questions this raises, and Oporto's delivery-only brand Basted
What young people said in a consultation for Sisi's group's school food environment study, including ordering food to school and seeing food courts as important places to socialise
Practical ideas for families (a balanced diet most days, and choosing options like brown rice or extra vegetables when ordering) and the inequities that make healthy food harder to access for some groups
Chapters
00:00 Introduction
03:22 From dietetics to public health
07:22 Food delivery apps and young people
11:03 Nutrition information and kilojoule labelling
15:55 How delivery apps nudge our choices
22:11 Personal responsibility and community action
28:15 Transport hubs and planning policy
32:41 Dark kitchens
36:53 Regulating the digital food environment
40:05 Young people, schools and food courts
42:47 Practical tips and food inequities
47:00 Youth Well Lab and wrap-up
Guest / Resources
Dr Sisi Jia, Youth Well Lab, University of Sydney: youthwelllab.com. Sisi says the lab also shares its latest papers and presentations on LinkedIn
Cassano S, Jia A, Gibson AA, Partridge SR, Chan V, Farrell P, Phongsavan P, Allman-Farinelli M, Jia SS. Benchmarking online food delivery applications against menu labelling laws: a cross-sectional observational analysis. Public Health Nutrition, 2024: doi.org/10.1017/S1368980024000673
Jia SS, Brown H, Moore HJ, Lake AA, Gibson AA, Partridge SR. Digital chameleons of the food environment: an exploratory analysis of the shapeshifting nature of dark kitchens in Australia and their regulatory challenges. BMC Public Health, 2026: doi.org/10.1186/s12889-026-28642-0
Yuen SC, Pavlicevic M, Astell-Burt T, Woodcock I, Gibson A, Partridge S, Jia S. Evaluating the food environment in eight transport hubs identified in the New South Wales transport oriented development program. Cities & Health, 2026: doi.org/10.1080/23748834.2026.2685258
Tse K, Zeng MX, Gibson AA, Partridge SR, et al., Jia SS. Retrospective analysis of regional and metropolitan school food environments using Google Street View: a case study in New South Wales, Australia with youth consultation. Health Promotion Journal of Australia, 2024: doi.org/10.1002/hpja.930
The Boden Institute at the University of Sydney, where Sisi did a Year 10 work experience placement shadowing a research dietitian

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Episode Summary
In this solo Monday episode, Mikki asks a question many women in midlife are asking: can diet fix hot flushes? She walks through a new systematic review in the American Journal of Clinical Nutrition from a Bond University team, which looked only at food-based randomised controlled trials in women aged 40 to 65. Fifteen trials covering 1,952 women made the cut, and the headline finding was that soy foods may reduce hot flushes. Mikki explains why the evidence behind that is shakier than it sounds: the trials were small and short, they disagreed with each other, most were in post-menopausal women, and placebo response and weight loss make results hard to pin on any one food.
She then puts the review alongside the clinical approach of her friend Lara Briden, naturopathic doctor and author of Hormone Repair Manual. She looks at what trials and clinical experience can each tell you, and finishes with a practical way to run your own n-of-1 experiment, from a symptom log to soy, alcohol, magnesium and taurine, and when to see your GP.
Key Topics
What the review included: randomised controlled trials of whole foods, dietary patterns or calorie restriction only, with no supplements, isoflavone capsules or extracts
Why most of the trials were in women already through menopause, which leaves perimenopause, when symptoms are often worst, with the least data
The headline soy result: pooled across four trials and about 200 women, soy foods came out ahead of control for hot flushes, but the results varied widely between trials
Equol: why only around 30–50% of people can convert soy isoflavones into this more active compound, and why that may explain why soy works for some women and not others
Soy safety, including a 2025 meta-analysis that found isoflavones didn't act like oestrogen in post-menopausal women, and a practical intake of around two serves of traditional soy foods a day
Why hot flush research is so hard: strong placebo responses, symptoms that wax and wane, women joining trials at their worst, and diet trials that can't be blinded, illustrated by linseed and flaxseed trials where the control groups improved too
Weight loss as a confounder: in several trials the diets that looked most impressive also produced weight loss, so it is hard to tell which made the difference
What the evidence says on mood and cognition, including the Mediterranean, DASH and MIND diets and a trial where exercise, not fasting, improved memory
Lara Briden's recommendations set against the evidence: alcohol, magnesium glycinate with taurine (plausible mechanism and clinical experience, but no human trial of the combination), building muscle, insulin sensitivity and progesterone
A practical n-of-1 plan: a week-long symptom log first, then soy foods for 8–12 weeks, an alcohol experiment, solid nutrition and strength training, and talking to your GP about hormone therapy if symptoms are affecting your life
Chapters
00:00 Introduction: can diet fix hot flushes?
02:52 Soy and the headline hot flush result
05:00 Equol, soy safety and how much to eat
07:10 Placebo, linseed and the weight loss link
09:39 Mood, cognition and dietary patterns
11:51 Lara Briden's practical recommendations
16:04 Running your own n-of-1 experiment
Guest / Resources
O'Neill et al. (2026), Dietary interventions for menopausal symptoms: a systematic review, American Journal of Clinical Nutrition
Viscardi et al. (2025), Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Advances in Nutrition
Effect of intestinal production of equol on menopausal symptoms in women treated with soy isoflavones (2008)
Dalais et al. (1998), Effects of dietary phytoestrogens in postmenopausal women, Climacteric
Dodin et al. (2005), flaxseed vs wheat germ placebo in menopausal women, Journal of Clinical Endocrinology & Metabolism
Barnard et al. (2021), the WAVS trial of a low-fat vegan diet with daily soybeans, Menopause
Imayama et al. (2011), Dietary weight loss and exercise interventions effects on quality of life in overweight/obese postmenopausal women, International Journal of Behavioral Nutrition and Physical Activity
Effects of combined dietary intervention and physical-cognitive exercise on cognitive function and cardiometabolic health of postmenopausal women with obesity (2024), International Journal of Behavioral Nutrition and Physical Activity
Hitchcock and Prior (2012), Oral micronized progesterone for vasomotor symptoms: a placebo-controlled randomized trial, Menopause
Lara Briden, naturopathic doctor, author of Period Repair Manual, Hormone Repair Manual and Metabolism Repair for Women
Professor Jerilynn Prior, endocrinologist and long-time mentor to Lara
Dr Lise Alschuler on soy safety, Mikkipedia episode 424: Living Well With and Beyond Cancer
Ethical Nutrients Mega Magnesium powder (magnesium glycinate with taurine, also contains vitamin B6)
Find Mikki on Instagram, Threads and X at @mikkiwilliden, Facebook at Mikki Williden Nutrition, and at mikkiwilliden.com

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Episode Summary
Brandon DaCruz is an online nutrition and physique coach and the host of the Chasing Clarity Health and Fitness podcast, and he is a familiar voice to Mikkipedia listeners. In the latest Mikkipedia and Chasing Clarity collaboration, he and Mikki put together a protein masterclass, working through the questions they are asked most: how much protein you need, how that changes with your goal and life stage, and which details deserve your attention.
They cover why protein is still so confusing despite being added to everything from yoghurt to chocolate bars, why resistance training and protein work together, the difference between the RDA and an intake that supports muscle, and why needs rise in a calorie deficit. They also discuss lean mass loss in people with a lot of excess body fat and those on GLP-1 medications, protein and appetite, protein quality and plant versus animal sources, how much protein one meal can use, and the anabolic window. Brandon finishes with practical starting points for muscle gain, recomposition, fat loss and very lean athletes, and Mikki does the same for endurance athletes, older adults and vegans.
Key Topics
Why protein advice is still confusing: "proteinification" of food, lingering myths about kidney harm, and experts with similar authority saying very different things
Why training creates the signal for muscle growth and protein supports the response, and why adding protein without resistance training does little for muscle
How much people actually eat: Mikki sees most clients under-eating protein even when they think every meal is covered, and Brandon sees protein skewed towards dinner and dropping at weekends, in men as well as women
The RDA of 0.8 g/kg is an adequacy figure, not a target for muscle; around 1.6 to 2.2 g/kg covers most of the benefit for people training at maintenance or in a surplus, while Mikki aims for at least 1.8 g/kg for endurance athletes and around 2 g/kg for those eating lower carb
Fat loss: a deficit suppresses muscle protein synthesis, so Brandon scales protein with the risk of muscle loss, from around 1.9 g/kg up to 2.5 to 3.2 g/kg for very lean and physique athletes
Lean mass and GLP-1s: why Brandon worries less about some lean mass loss in people with a lot of excess body fat, and how DEXA "lean mass" includes more than muscle
Don Layman's informal 100 g a day floor, and why both hosts increase protein in steps rather than all at once
Protein and satiety: protein is the most filling macronutrient, but fibre, water, energy density, food volume and regular meal timing matter too, and protein-fortified snacks are still processed food
Protein quality and plant-based diets: leucine and the full essential amino acid profile, what vegan and mycoprotein trials show, leucine in plant protein powders, and why Mikki adds an essential amino acid powder for plant-based athletes
Per-meal protein and timing: the body can use more than 20 to 30 g at once, three to five protein meals a day works well, and the post-workout window is wider than 30 minutes, though protein soon after fasted training still matters
Chapters
00:00 Introducing Brandon and the protein masterclass
03:13 Why protein still confuses people
08:06 Protein, resistance training and muscle
15:54 How much protein people actually eat
22:28 The RDA versus an optimal intake
27:50 Protein needs for endurance athletes
30:15 Protein needs during fat loss
39:50 Lean mass, excess body fat and GLP-1s
47:45 A 100 gram floor and building up gradually
52:35 Satiety and metabolic health
1:02:14 Protein quality and plant versus animal sources
1:17:21 Per-meal protein, distribution and timing
1:26:10 Practical targets by goal and population
Guest / Resources
Brandon DaCruz
Instagram: @brandondacruz_
Website: brandondacruzfit.com
Chasing Clarity: Health & Fitness Podcast, on all major podcast platforms
Chasing Clarity EP. 93, Dr Scott Stevenson on whether there is an upper limit to protein-stimulated muscle anabolism (the Trommelen study): listen here
Earlier Mikkipedia episodes mentioned
Mikkipedia 482, Brandon DaCruz on body recomposition: podcast.mikkiwilliden.com/482
Mikkipedia 492, Rapid fat loss with Brandon DaCruz: podcast.mikkiwilliden.com/492
Mikkipedia 466, Prof. Don Layman on protein, policy and dietary guidelines: podcast.mikkiwilliden.com/466
Mikkipedia 238, Putting perspective on protein with Prof. Don Layman: podcast.mikkiwilliden.com/238
Mikkipedia 460, José Areta on energy deficit and muscle adaptation: podcast.mikkiwilliden.com/460
Why protein matters and how much people eat
Brenner BM, Meyer TW, Hostetter TH. Dietary protein intake and the progressive nature of kidney disease. N Engl J Med, 1982 (the "Brenner hypothesis"): doi.org/10.1056/NEJM198209093071104
Mertz KH et al. The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults. Am J Clin Nutr, 2021: doi.org/10.1093/ajcn/nqaa372
Layman DK et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr, 2005: doi.org/10.1093/jn/135.8.1903
Bray GA et al. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating. JAMA, 2012: doi.org/10.1001/jama.2011.1918
University of Otago and Ministry of Health. A Focus on Nutrition: Key Findings of the 2008/09 New Zealand Adult Nutrition Survey, 2011 (protein chapter): health.govt.nz
How much protein for muscle
Morton RW et a...

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Episode Summary
In this solo Monday episode, Mikki tackles a question she gets constantly from clients and on social media: why the scales can jump two kilos after a big weekend when that much fat gain seems impossible. She traces the familiar rule that a kilo of fat is worth about 7,700 calories (3,500 per pound) back to Wishnofsky's 1958 paper. She explains why it is a reasonable estimate of the energy stored in mostly-fat body weight, but a poor prediction of how much fat a given surplus will add.
Using overfeeding studies, including the Levine NEAT study and the Bouchard identical twin study, Mikki works through three problems with the rule: extra food isn't all stored, not all weight gain is fat, and energy balance shifts as your body changes. She then reruns the maths on a genuinely big weekend and shows why a Monday-morning jump is mostly glycogen, water, salt and food in transit. That understanding should change what you do next.
Key Topics
Where the 7,700 calorie (3,500 kcal per pound) rule came from, and why it is defensible as an estimate of the energy in a kilo of mostly-fat body weight
The difference between a kilo of pure lipid, a kilo of adipose tissue and a kilo on the scales, which can represent anything from about 1,000 to more than 9,000 calories
Why digesting and storing food costs energy, and why a carbohydrate surplus is stored a little less efficiently than a fat surplus without meaning carbs cause more fat gain
What extra protein changes during overfeeding: in a metabolic ward study fat gain was similar across protein intakes, but higher-protein diets added lean tissue and raised resting energy expenditure
How NEAT (non-exercise activity thermogenesis) explained much of the tenfold difference in fat storage between people eating the same surplus
The identical twin overfeeding study: about 11 kg predicted by the rule, 8.1 kg gained on average, with a range of 4.3 to 13.3 kg and responses that clustered within twin pairs. Mikki notes that these were young men, and the results can't be mapped directly onto women in perimenopause
How glycogen and water, sodium, alcohol and food in the gut drive short-term jumps on the scales, and why the water-to-glycogen ratio isn't as fixed as often stated
Why energy balance isn't static, and why the energy content of each kilo lost is lower early in a diet and in leaner people
Rerunning the maths: roughly 9,000–11,000 surplus calories to add a kilo of fat tissue, and around 400–500 g of fat at most from a 4,500 calorie weekend surplus
Why the 7,700 rule creates false precision in both directions, from panic after a big weekend to disappointment after week one of a new plan
Chapters
00:00 Introduction: the Monday morning weigh-in
02:52 Where the 7,700 calorie rule comes from
05:17 Why extra food isn't all stored
07:30 NEAT and the twin overfeeding study
10:29 Glycogen, water and short-term weight gain
13:00 Why energy balance isn't static
16:15 What a kilo on the scales really means
18:09 Big weekends, new diets and what to do next
Guest / Resources
Wishnofsky (1958), Caloric Equivalents of Gained or Lost Weight, American Journal of Clinical Nutrition
Horton et al. (1995), Fat and carbohydrate overfeeding in humans: different effects on energy storage, American Journal of Clinical Nutrition
Antonio et al. (2014), The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals, Journal of the International Society of Sports Nutrition
Bray et al. (2012), Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating, JAMA
Levine, Eberhardt and Jensen (1999), Role of nonexercise activity thermogenesis in resistance to fat gain in humans, Science
Bouchard et al. (1990), The response to long-term overfeeding in identical twins, New England Journal of Medicine
Olsson and Saltin (1970), Variation in total body water with muscle glycogen changes in man, Acta Physiologica Scandinavica
Hall and Chow (2013), Why is the 3500 kcal per pound weight loss rule wrong?, International Journal of Obesity
Leibel, Rosenbaum and Hirsch (1995), Changes in energy expenditure resulting from altered body weight, New England Journal of Medicine
Heymsfield et al. (2012), Energy content of weight loss: kinetic features during voluntary caloric restriction, Metabolism

Contact Mikki:
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NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz
Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
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Sign up to my fatloss in the festive season webinar here. https://www.mikkiwilliden.com/fatloss-in-the-festive-season-2026
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
NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nz

Episode Summary
Dr Matthew Cook is a Senior Lecturer in Sport and Exercise Science at the University of Worcester in the UK. He completed the first PhD examining the effects of New Zealand blackcurrant on physiological responses at rest and during exercise in trained cyclists, under Prof Mark Willems at the University of Chichester, and he is still researching blackcurrant and performance, recovery and health. Mikki has used CurraNZ for years, including during the Grand to Grand Ultra, and wanted to hear from one of the researchers behind the evidence. Matt explains what is in New Zealand blackcurrant, why his group thinks the metabolites formed after we eat anthocyanins matter more than the anthocyanins themselves, and how an extract compares with eating the whole fruit.
The centre of the conversation is Matt's recent meta-analysis of 15 studies and 226 participants, which found a consistent increase in fat oxidation during exercise. Matt is careful about the size of it: about 0.042 grams of fat a minute, or roughly 2.5 to 3 grams over an hour of moderate exercise, "physiologically detectable" and possibly meaningful, but modest. He also notes that more fat use does not automatically mean glycogen sparing. They talk about why some people respond more than others, including a study where women with more body fat responded more (an observation in 11 women that needs repeating), and how little is known about perimenopausal, menopausal or insulin-resistant women. Matt finishes with the most-studied dosing protocol, timing before events and the evidence on recovery.
Key Topics
Matt's path from an undergraduate degree at Southampton Solent University to a master's and PhD at the University of Chichester, and his ongoing collaboration with Prof Mark Willems
What makes New Zealand blackcurrant distinctive: high UV exposure, an anthocyanin profile dominated by delphinidin and cyanidin, and the idea that metabolites made in the liver and by gut bacteria drive the effects
Whole fruit versus extract: two capsules (600 mg) give about 210 mg of anthocyanins, roughly 70 to 80 g of fresh fruit by Matt's rough calculation, with seasonality, consistent dosing and fibre load favouring an extract
The consistent finding that blackcurrant shifts fuel use towards fat at the same exercise intensity, and why that does not automatically equal glycogen sparing
Matt's meta-analysis of 15 studies and 226 participants: a pooled increase in fat oxidation of 0.042 g per minute, about 20 kcal over an hour, and why percentage changes can look larger than they are
A study of 11 men and 11 women: both increased fat use, but only in women did the size of the response track body fat percentage, an observation Matt says needs repeating
Research gaps in women across the lifespan, including perimenopause, menopause, insulin resistance and higher body fat, since most participants so far have been men or lean, active women
Responders and non-responders: people burning more carbohydrate at baseline (a higher RER) had more room to respond, and why a smartwatch cannot measure RER
A Liverpool John Moores University muscle biopsy study showing greater use of fat stored inside type 1 muscle fibres, and what that might mean beyond athletes
Practical dosing: 600 mg a day split morning and evening, starting seven days before an event, two capsules about two hours before the start, practising in training first, and some evidence for taking it for a few days after damaging exercise to help recovery
Chapters
00:00 Introduction
03:53 Matt's background and blackcurrant research
09:53 Anthocyanins, metabolites and the gut
18:20 Whole fruit versus extract
24:28 Fat oxidation during exercise
27:39 Putting the meta-analysis effect in context
31:59 Men, women and body fat
36:48 Responders and non-responders
40:22 Baseline fuel use and RER
43:18 Muscle fat use and metabolic health
50:43 Dosing, timing and recovery
54:29 Upcoming research and contact details
Guest / Resources
Dr Matthew Cook, University of Worcester: worcester.ac.uk/discover/matthew-cook.html. Matt says his email address and papers are listed on this page, and he would like to hear from people and coaches who have used blackcurrant
Cook MD, Bateman JJ, Willems MET. Blackcurrant Anthocyanin Supplementation Alters Exercise-Induced Substrate Utilization - A Systematic Review and Meta-Analysis. Journal of Dietary Supplements, 2026: doi.org/10.1080/19390211.2026.2624114
Cook MD, Shan Y, Willems MET. Effects of New Zealand Black Currant Extract on Exercising Substrate Utilization and Postexercise Blood Pressure in Men and Women. International Journal of Sport Nutrition and Exercise Metabolism, 2025: doi.org/10.1123/ijsnem.2024-0108
Willems MET, Cook MD. Alterations of Exercise-Induced Carbohydrate and Fat Oxidation by Anthocyanin-Rich New Zealand Blackcurrant Are Associated with the Pre-Intervention Metabolic Function: A Secondary Analysis of Randomized Crossover Trials. Nutrients, 2025: doi.org/10.3390/nu17060997
The Liverpool John Moores University muscle biopsy study: Jones LA, Leung L, Barrett JS, Fortis HO, Strauss JA, Shepherd SO. New Zealand blackcurrant extract augments muscle glycogen storage at rest and enhances intramuscular triglyceride degradation during prolonged exercise. European Journal of Applied Physiology, 2026: doi.org/10.1007/s00421-025-05995-9
Prof Mark Willems, University of Chichester, Matt's PhD supervisor and long-time collaborator
CurraNZ, the New Zealand blackcurrant extract used in this research, is a sponsor of the show. Use the code MIKKIPEDIA for a discount: curranz.co.nz
Mikki's earlier episodes with Fleur Cushman of CurraNZ, including Fleur Cushman - the science behind blackcurrants

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