Afleveringen
-
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess swap pre-race nerves for nerdy joy as Mikki preps for a multi-stage desert ultraâsand dunes, poles, altitude and all. They unpack the logistics (mandatory gear, daily calorie targets, pack weight) and Mikkiâs key lesson from her last stage race: big ârest-dayâ meals can backfire; liquid glucose can save the next dayâs gut. The chat pivots to GLP-1 meds: what they actually do (slower gastric emptying, steadier glucose, reduced appetite), why weekly dosing matters, and why âGLP-1 dietsâ are just marketing cosplay. Expect practical takeaways, myth-busting, and a reminder that progressâwhether 20 hours in sand or 100 kettlebell snatchesâis a long game powered by consistent action.
Multi-stage ultra prep: food, weight limits, camp logisticsRest-day fuelling mistake â runnerâs gut; liquid calories strategyGLP-1 mechanisms (gut/brain), weekly dosing, realistic effectsDebunking âboost your GLP-1 naturallyâ claimsMindset: action reduces anxiety; play the long game -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderThis episode dives into the unsexy but unbeatable truth: you canât out-supplement chaotic sleep habits. Mikki and Jess unpack the âorder of operationsâ for better nightsâdim, warm-toned lighting below eye line, parking the phone 45 minutes before bed, and building a repeatable wind-down ritual. They compare magnesium forms (why glycinate usually wins for sleep, and why oxide/hydroxide are more for âmovementâ than melatonin vibes), and touch on NSDR, smart napping (20â60 minutes, not after 4 p.m.), and how daytime choicesâomega-3s, vitamin D, creatine, simple routinesâprime the system for deeper recovery. Practical, calm, evidence-aware guidance you can put to work tonight, whether youâre tapering for an ultra or just trying to show up better tomorrow.
Highlights
You canât supplement your way out of poor sleep habitsâroutines rule.Set the light environment: warm, low lamps; increase screen distance at night.Magnesium 101: glycinate for sleep; avoid oxide/hydroxide for absorption.NSDR and short, earlier naps to top up recovery.Daytime habits support night-time sleep. -
Zijn er afleveringen die ontbreken?
-
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderFasting gets marketed to women as a cure-allâburn fat, boost energy, balance hormonesâbut does it hold up? In this candid chat, we unpack the claims behind Dr Mindy Pelzâs Fast Like a Girl, especially the cycle-timed fasting protocols that sound sciencey yet lack solid evidence. We break down what autophagy actually is (think Pac-Man meets kitchen demo), why extended fasts can risk muscle loss, and how exercise and smart nutrition can mimic many âfasting benefitsâ without the stress. Youâll hear why complexity often masquerades as credibility, how to spot marketing overreach, and what consistently works for women in the real world: protein, strength training, and routines you can actually keep.
Highlights
Autophagy explained simplyâand why itâs a dimmer, not an on/off switchThe problem with cycle-based fasting protocols and missing evidenceMuscle matters: risks of extended fasts vs benefits of eating and trainingExercise and diet strategies that mimic fastingâs touted effectsCutting through marketing: choosing consistency over complexity -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this episode, Mikki and Jess talk about the real side of training for an ultraâinjuries, setbacks, and the science-backed ways to support recovery. Mikki shares her recent hamstring tear and the mental battle of cutting a long run short just weeks before race day. From dry needling and physiotherapy to the surprisingly simple collagen and vitamin C protocol, they break down how athletes can use nutrition to accelerate healing in tendons and ligaments. The conversation also dives into timing, dosing, and why exercise is essential to âtrafficâ nutrients where theyâre needed most. If youâve ever been sidelined by injury, this episode gives both practical tips and reassurance that progress isnât lost.
Highlights:
Mikkiâs honest account of managing a hamstring injury during ultra trainingThe role of dry needling, physio, and structured rehab in recoveryCollagen + vitamin C: the Keith Barr-inspired protocol explainedWhy timing supplementation around exercise is critical for healingHow to keep perspective when injuries disrupt training -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderBack-to-school chaos and shifting routines can derail healthy habits. In this chat, we zoom out from the noiseâhello, social media overwhelmâand come back to basics that actually work. We unpack why a full plate can still equal a calorie deficit, how prioritising lean protein and veg reduces decision fatigue, and why âeat moreâ can coexist with fat loss. Mikki explains protein-sparing days (used 1â3Ă weekly) with real-world food examples, plus the mindset shift from all-or-nothing to flexible structure: follow the plan most of the time, make room for life (yes, the peanut butter cup), and keep stacking small wins. Youâll leave with practical meal cues, shopping ideas, and a calmer way to stay on track when life gets busy.
Episode Highlights
How to eat more food volume while staying in a calorie deficitProtein-sparing days: what they are, when to use them, and foods to buyPlan vs freestyle: reducing decision fatigue and overthinkingMindset shiftsâabundance over restriction; progress over perfectionCutting info overload (less scrolling, more basics) to stay consistent -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this episode, Mikki and Jess dive into the relationship between cortisol, sleep, and daily habits that make or break your rest. From the funny story of Mikkiâs âstress ballâ microphone to practical advice on managing second winds and evening routines, the conversation balances science with real-life struggles of busy parents and professionals. They explore why naps count, how light and temperature influence sleep quality, and when supplements like magnesium can be helpful. Most importantly, they highlight how small, consistent changesâlike adjusting bedtime by 15 minutes or creating calming ritualsâcan significantly improve sleep, brain health, and energy. This chat is equal parts practical, relatable, and laugh-inducingâperfect for anyone who knows they should sleep more but struggles to switch off.
Highlights:
Why cortisol and melatonin act in opposition and how that affects sleepPractical strategies to avoid the dreaded âsecond windâ at nightDo naps really help? The science of short vs. long napsLight, temperature, and supplements that can improve sleep qualityThe role of small, consistent bedtime rituals in lowering stress -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this episode of Strength Renewed, Jess and Mikki blend real talk, friendship, and practical health strategies in their signature 20-minute style. From the power of makeup confidence to why kettlebells are one of the most versatile training tools around, they unpack the joy of keeping things simple and sustainable. Jess shares insights from her kettlebell sport background, including how they uniquely combine strength and cardio, while Mikki highlights nutrition basics like protein priorities and the surprising benefits of next-day rice and potatoes. Together, they remind us that health doesnât have to be complicatedâpick a few key pillars, keep practicing, and let go of the noise.
Highlights:
Why kettlebells bridge the gap between strength and cardioResearch showing kettlebell training rivals running for VOâ max gainsThe importance of steps, movement, and keeping exercise enjoyableNutrition basics: protein, carbs, and food simplicity over fads -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess tackle some of the most common food narrativesâbananas, potatoes, sweet potatoes, and the health halos (or villain labels) attached to them. They explore how simple foods like potatoes and rice can actually support health and satiety, especially when prepared in ways that boost resistant starch. Along the way, they dive into protein as a cornerstone nutrient, the importance of micronutrients, and why demonising certain carbs often backfires. With practical tips, relatable stories, and even a kettlebell analogy thrown in, this episode helps reframe your relationship with everyday foods so you can eat with more freedom, satisfaction, and confidence.
Highlights:
Why potatoes get a bad rap while sweet potatoes get a haloThe science of resistant starch (and how to boost it in potatoes, rice, and oats)Protein as the ultimate food anchor for satiety and strengthRethinking food rules and âapologisingâ for eating carbsSimple, balanced meal ideas that satisfy and sustain -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this warm and funny conversation, Mikki and Jess reflect on the small moments that make a big differenceâwhether itâs a smile to a stranger, an unexpected act of kindness, or a shared baked good with a friend. Jess tells the story of a surprising and heartfelt encounter at Lululemon that became a lasting memory for her and her kids, while Mikki shares her take on everyday opportunities to connect. Together, they explore why intentional engagementâlike buying a coffee for the next person in lineâcan shift our mindset, lift our energy, and even create ripple effects for those around us. Expect laughter, life lessons, and a reminder that sometimes, joy really does come in the form of a black tank top.
Highlights:
Jessâs âblack tank topâ moment and why it left such an impressionHow small acts of connection can change the energy of your dayThe link between gratitude, kindness, and wellbeingWhy having a simple âconnection blueprintâ makes engagement easierBananas, potatoes, and busting old nutrition myths -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess dive into the underestimated role of hydration, gut health, and hormone fluctuations in how we feel day-to-dayâespecially during perimenopause. From their shared love of oversized Stanley bottles to the science behind why drinking more water can actually reduce bloating, this episode unpacks the powerful (yet often overlooked) links between fluid intake, estrogen, histamine, and digestive symptoms. Mikki explains how perimenopausal shifts in estrogen and progesterone affect digestion, fluid retention, and inflammationâand what practical steps you can take to feel better without immediately jumping to HRT. If youâve ever felt puffy, bloated, or just âoffâ and arenât sure why, this episode is a must-listen.
Highlights
Why a bigger drink bottle really does help you stay hydratedThe connection between dehydration, plasma volume, and fatigueEstrogenâs role in fluid retention, histamine release, and bloatingHow hydration and dietary changes can support gut function during perimenopausePractical tips for experimenting with diet (like reducing gluten, dairy, or FODMAPs) -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess chat all things movement, mindset, and metabolismâstarting with sweatshirt weather and ending with chocolate-dipped bananas. The real focus, though, is on a concept many overlook: energy flux. Through relatable client stories and their own lifestyle shifts, they explore why simply eating less isnât always the answer to fat loss, and how increasing movement (like a nightly walk) can boost metabolic flexibility, regulate appetite, and even improve sleep. Whether you're stuck in a low-calorie, low-activity rut or just need a nudge to lace up your sneakers post-dinner, this episode is a warm and practical reminder that small, consistent actions matter most.
Topics Covered / Episode Highlights:
Why moving after dinner is a surprisingly powerful toolUnderstanding âenergy fluxâ and how it impacts fat lossThe appetite-regulating benefits of walking and strength trainingWhy doing just a little more can be the key to changeChocolate bananas as a gateway to family fitness -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this episode, Mikki and Jess explore the emotional and psychological weight of injuryâwhether itâs you, your child, or your client navigating it. From mindset shifts to nutrition strategies, they unpack how identity, performance, and healing are deeply intertwined. Jess shares her current journey supporting her athletic son through a shoulder injury and the insights that ripple out into parenting, coaching, and self-reflection. They cover the hidden grief of losing part of your identity when you canât do what you love, and how to reclaim agency through small, intentional actionsâlike smarter nutrition, active recovery, and staying connected to your community. Whether youâre sidelined by a niggle or something bigger, this episode is a reminder: youâre not stuck, youâre adapting.
Highlights:
How injuries challenge identity and mindsetâfor adults and kidsActive recovery strategies to stay engaged and speed up healingAnti-inflammatory nutrition: what to eat and what to avoidThe role of agency and community when movement is limitedJessâs reminder that doing something is better than doing nothing -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this episode, Mikki and Jess dive into the increasingly popular topic of heart rate variability (HRV) and other wearable health metrics like resting heart rate and rate of perceived exertion (RPE). They unpack what HRV actually measures, why it matters, and how it can signal things like illness, overtraining, and alcoholâs effect on sleep. They also reflect on the pros and cons of outsourcing your internal cues to wearable techâand what truly matters when it comes to tracking your health. Whether youâre a data-driven biohacker or just trying to understand what your watch is telling you, this conversation will help you make sense of it allâwithout the overwhelm.
Highlights:
What HRV is and how it reflects your bodyâs stress responseThe benefits and drawbacks of wearable tracking devices (Oura, Whoop, Apple Watch)Top 3 metrics worth tracking for general health and body compositionWhy you shouldnât outsource everything to dataAlcohol, stress, and other factors that can impact HRV -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderJess and Mikki tackle your most frequently asked questions on supplements, strength, and sustainable fat loss. From demystifying creatine and its side effects to laying out the top three supplements nearly everyone should consider, this conversation blends science, practical advice, and a touch of humour. They also take on the hot topic of GLP-1s for minor weight lossâwho theyâre for, what they do, and why they might not be the solution you think. Whether you're trying to build muscle, support your brain, or just feel better in your body, this episode gives you the clarity and confidence to make informed decisions.
Episode Highlights:
The real benefits (and myths) of creatine for womenTop 3 supplements worth your money and attentionHow to approach protein intake without feeling overwhelmedWhy GLP-1 medications arenât a quick fix for small fat loss goalsManaging fears and misinformation around supplements -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess dive deep into the stories we tell ourselvesâparticularly those around body image, disordered eating, and health behavioursâand how these inherited or long-held narratives can either empower us or hold us back. They explore the complex emotions tied to identity, the fear of letting go, and how past experiences can still shape present choices. Through personal stories and client examples, they unpack how to reframe your lens, shift your identity, and move from a survival mindset to one of strength and sustainability. This conversation is a powerful reminder that transformation isnât about a single momentâitâs the small daily actions that reflect who we want to become.
Highlights:
How early food and body image narratives shape lifelong habits and identityWhy it's hardâbut necessaryâto let go of stories that no longer serve youThe danger of holding onto outdated identities, especially around disordered eatingHow to reframe your goals beyond aesthetics and towards performance, strength, and longevityThe power of slow, consistent change in reshaping your sense of self -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderThis week, Jess and Mikki get into a conversation many women will resonate with: the invisible âcalorie capsâ we subconsciously put on our mealsâespecially when we're trying to eat "healthy."
We cover:
Why eating more at meals can actually help you snack less laterThe food rules we absorb without question (like âno more than 500 calories per mealâ)How under-eating during the day leads to over-snacking at nightThe moral ranking of food and behaviors (e.g. Greek yogurt = good, peanut butter cups = bad)Why it's okayâand often necessaryâto eat more if you're activeHow protein and fiber are the key filters to assess hungerStrategies to flip your mindset from restriction to nourishmentThe cortisol cost of under-fueling your workoutsWhy nighttime cravings arenât always about willpowerPlus, we chat Ninja Creamies, nut butter binges, and how to finally get out of the âI was good all day, I deserve thisâ finish-line mentality.
-
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess dive into a wide-ranging conversation that starts with Jessâs recent colonoscopy and opens into a powerful dialogue about body satisfaction, aging, self-perception, and the emotional complexities tied to physical goals. From the myth of detox cleanses to the realities of post-weight-loss body image, the duo unpack why the aesthetic "end goal" often doesn't deliver the satisfaction people expectâand how true transformation lies in daily practices, mindset shifts, and self-compassion. With personal anecdotes, science-backed insights, and tangible tips, this episode offers a refreshing reminder that change is incremental, strength is ageless, and you are more than your appearance.
Topics Covered:
Jessâs colonoscopy experience and health anxietyThe illusion of body transformation as a fix for self-esteemWhy weight loss can highlight perceived flaws like celluliteNavigating midlife body image and self-acceptanceBuilding lasting change through daily, incremental habits -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderShow Notes Summary:
In this episode of Strength Renewed, Mikki and Jess share a vulnerable, nuanced conversation about the role of systems, habit tracking, and intentional livingâespecially during midlife transitions like perimenopause. Using their beloved Aviator Nation sweatshirts as a symbol of inspiration, they explore how consistency, clarity, and small actions compound over time. The duo also delve into the complexities of weight loss medications, acknowledging both their promise and limitations. This is not a âfor or againstâ conversationâbut a refreshingly balanced look at what sustainable transformation really takes. Whether youâre navigating hormonal shifts or just trying to build better habits, this episode offers wisdom, empathy, and a nudge to take that next small step.Highlights:
Why systems (even cozy sweatshirts!) matter more than motivationThe challenges of honest food trackingâand why it's worth itWhen weight loss medications are helpful and how to build habits around themThe importance of defining what "doing everything" really meansWhy slow, deliberate change may be more powerful than quick fixes -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderMikki and Jess dive deep into the emotional undercurrents that come with lifeâs transitionsâgraduations, birthdays, seasons, and roles that evolve with time. Jess opens up about the bittersweet feelings surrounding her sonâs graduation, unearthing default narratives of ânot being enoughâ that many listeners will relate to. Mikki offers thoughtful reflection and challenges those narratives with compassion and clarity. Together, they explore the power of naming emotions, re-writing internal scripts, and embracing new roles with self-compassion. Whether you're a parent, step-parent, or just someone feeling the weight of societal expectations, this is a timely conversation about presence, identity, and rewriting the story you tell yourself.
Highlights:
How transitions can trigger deep, often subconscious, emotional patternsNaming and challenging default narratives of inadequacyExposure to new thinking as a way to shift your mindsetThe difference between societal expectations and internal valuesThe beauty and complexity of parenting and evolving relationships -
Contact Jess:
Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion
Follow me on IG @jessicadibiasefitness
email: [email protected]
www.jessicadibiasefitness.com
Sign up now for my 4 week Kettlebell and Core Online program!
https://dedicated-composer-4407.kit.com/products/kettlebells-and-core
Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwillidenSave 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 orderIn this deeply personal and powerfully honest episode, Mikki shares her experience running the 2024 Boston Marathonâand the unexpected controversy it sparked. She and Jess unpack the joy of running for the love of it, the backlash Mikki faced over her "unconventional" low-carb fuelling approach, and the resilience it took to stand firm in the face of public critique. This is more than a race recapâitâs a reflection on goals, growth, and the freedom to train, eat, and live in a way that aligns with your values. Whether you're an endurance athlete, a health professional, or someone navigating unsolicited opinions, this episode is for you.
Highlights:
Mikkiâs low-carb fuelling approach to the Boston MarathonNavigating online criticism and standing by your philosophyThe difference between training to compete vs. training for joyBuilding metabolic flexibility and fuelling intuitivelyThe power of owning your storyâeven when others try to rewrite it - Laat meer zien
