Blog
The science behind Kaiora's coaching: nutrition, training, sleep and recovery, explained.
- · Mikki Williden, PhDAre Oats Worse Than Ice Cream? Four Claims, CheckedBlood sugar spikes, no protein, minerals pulled out of you, glyphosate: four viral claims about oats checked against the evidence, plus how to eat them well.
- · Mikki Williden, PhDFood Noise, Hunger and Cravings: Why They're Not the Same ThingHunger, cravings and food noise run on different systems in your brain. How to tell them apart, and what helps quieten food noise without willpower alone.
- · Mikki Williden, PhDAlcohol and Fat Loss: What's Actually Happening in Your BodyYour body burns alcohol first and puts fat burning on hold. Why the food, sleep and choices that come with drinking matter more, and how to plan for it.
- · Mikki Williden, PhDHealthy Versus Safe: What the Evidence Really Says About AlcoholAlcohol isn't a health food, but the first sip isn't a death sentence either. What the latest evidence says on mortality, cancer risk and drinking patterns.
- · Mikki Williden, PhDZinc for Fat Loss: One Study vs the Whole PictureOne small trial showed an extra 3 kg of weight loss with zinc. Pooled trials show almost nothing. What zinc does do, and who should check their intake.
- · Mikki Williden, PhDGLP-1 and Habits: Use the Quiet to Rewrite the LoopHabits are overwritten, not erased. How GLP-1 medications quieten food noise, and how to use that window to build routines that last.
- · Mikki Williden, PhDWhat to Do When Your Middle Changes OvernightStress, poor sleep and midlife can add weight around your middle fast. How strength training, walking, protein and sleep help you bring it back.
- · Mikki Williden, PhDReading Your Cholesterol Panel: What's Worth KnowingWhy LDL is often estimated, what non-HDL and apoB add, how perimenopause and low carb shift your numbers, and what to ask your doctor for.
- · Mikki Williden, PhDGood Food, Bad Food. Goal Food, Soul Food.Some foods do more for you than others, but eating them says nothing about your character. Keep the nutrition distinction and drop the guilt.
- · Mikki Williden, PhDWeight Loss Resistance in Menopause: What the Research Is TestingSame effort, smaller results in your forties? What new research on weight loss resistance in menopause is testing, and what a short, aggressive protocol showed.
- · Mikki Williden, PhDMastering Maintenance: The Diet After the DietKeeping weight off is a different skill from losing it. The habits, movement and monitoring that help you hold your results once the diet is over.
- HRV and Recovery: What Your Heart Rate Variability MeansUnderstand how HRV reflects nervous-system recovery, why trends matter more than daily readings and how sleep quality affects it.
- Deload Week: Recover Without Losing ProgressLearn how a planned deload reduces accumulated fatigue, supports recovery and helps reveal the fitness you have already built.
- Strength vs Muscle Size: How Training Goals DifferStrength and muscle growth require different training approaches. Compare the ideal loads, reps, volume and rest periods for each goal.
- Exercise Hierarchy: Why Compound Lifts Come FirstDiscover why compound exercises should lead your workout and how to order accessory, isolation and core work for better results.
- Progressive Overload: How to Keep Getting StrongerLearn how small, consistent increases in reps, weight or sets help you overcome plateaus and continue building strength.
- Alcohol and Fitness Progress: What You Need to KnowAlcohol can fit into your plan when you understand its calories and effects on appetite, fat burning, recovery and muscle growth.
- Overnight Hydration: Why You Wake Up DehydratedYou lose fluid while you sleep and may wake up mildly dehydrated. Learn how thirst, drink choices and hydration timing affect performance.
- Burning More Calories Isn't the AnswerMost people focus on burning more calories. The real key to lasting results is understanding energy balance, recovery, movement, and nutrition together.
- Food Quality: Why Not All Calories Are EqualCalories matter, but food quality changes hunger, energy, recovery, and long-term results. Learn why what you eat matters beyond the number.
- Rest Days: Why Recovery Makes You FitterTraining is only the signal. Your body gets stronger during recovery. Learn why rest days, easy sessions, and smart training load matter.
- Sleep Timing: Why When You Sleep Matters More Than You ThinkSleep isn't just about hours. Learn why sleep timing, consistency, and sleep efficiency have a bigger impact on recovery, energy, and long-term health.
- Protein Timing: Why When You Eat Protein MattersMost people eat enough protein but at the wrong times. Learn how protein timing helps preserve muscle, improve recovery, and support fat loss.
- The 1% Rule: Why Slow Fat Loss Is the Fast WayThe fastest way to lose fat may be slowing down. Learn how the 1% Rule helps protect muscle, maintain metabolism, and create lasting results.