Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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email: jess@jessicadibiasefitness.com

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 In this episode of Strength Renewed, Jess sits down with world champion kettlebell athlete and coach Lorna Kleiman to explore the unique world of kettlebell sport. They discuss how a single piece of equipment can develop strength, endurance, mental focus, and resilience all at once. Lorna shares how she discovered kettlebell sport, why the sport’s 10-minute endurance format is both physically and mentally demanding, and how technique—not just strength—is the key to long-term success. The conversation also highlights the meditative aspect of kettlebell training, the importance of problem-solving within movement, and why this sport can be practiced across the lifespan—from young athletes to competitors in their 70s and beyond. Whether you're curious about kettlebells or looking for a highly efficient way to train your entire body, this episode offers insight into a discipline that blends strength, strategy, and mindset.

Highlights / Topics Covered:

• What kettlebell sport actually is and how competitions work
• Why technique and efficiency matter more than brute strength
• The mental side of endurance lifting and managing discomfort
• How kettlebell training supports strength, cardiovascular fitness, and longevity
• Why athletes from age 9 to 76+ can compete in the sport

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

Sign up now for my 4 week Kettlebell and Core Online program!

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Mikki and Jess swap pre-race nerves for nerdy joy as Mikki preps for a multi-stage desert ultra—sand dunes, poles, altitude and all. They unpack the logistics (mandatory gear, daily calorie targets, pack weight) and Mikki’s key lesson from her last stage race: big “rest-day” meals can backfire; liquid glucose can save the next day’s 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 “GLP-1 diets” are just marketing cosplay. Expect practical takeaways, myth-busting, and a reminder that progress—whether 20 hours in sand or 100 kettlebell snatches—is a long game powered by consistent action.

• Multi-stage ultra prep: food, weight limits, camp logistics
• Rest-day fuelling mistake → runner’s gut; liquid calories strategy
• GLP-1 mechanisms (gut/brain), weekly dosing, realistic effects
• Debunking “boost your GLP-1 naturally” claims
• Mindset: action reduces anxiety; play the long game

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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This episode dives into the unsexy but unbeatable truth: you can’t out-supplement chaotic sleep habits. Mikki and Jess unpack the “order of operations” for better nights—dim, 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 “movement” than melatonin vibes), and touch on NSDR, smart napping (20–60 minutes, not after 4 p.m.), and how daytime choices—omega-3s, vitamin D, creatine, simple routines—prime the system for deeper recovery. Practical, calm, evidence-aware guidance you can put to work tonight, whether you’re tapering for an ultra or just trying to show up better tomorrow. 

Highlights

• You can’t supplement your way out of poor sleep habits—routines 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.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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

Fasting gets marketed to women as a cure-all—burn fat, boost energy, balance hormones—but does it hold up? In this candid chat, we unpack the claims behind Dr Mindy Pelz’s 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 “fasting benefits” without the stress. You’ll 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 simply—and why it’s a dimmer, not an on/off switch
• The problem with cycle-based fasting protocols and missing evidence
• Muscle matters: risks of extended fasts vs benefits of eating and training
• Exercise and diet strategies that mimic fasting’s touted effects
• Cutting through marketing: choosing consistency over complexity

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In this episode, Mikki and Jess talk about the real side of training for an ultra—injuries, 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 “traffic” nutrients where they’re needed most. If you’ve ever been sidelined by injury, this episode gives both practical tips and reassurance that progress isn’t lost.

Highlights:

• Mikki’s honest account of managing a hamstring injury during ultra training
• The role of dry needling, physio, and structured rehab in recovery
• Collagen + vitamin C: the Keith Barr-inspired protocol explained
• Why timing supplementation around exercise is critical for healing
• How to keep perspective when injuries disrupt training

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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Back-to-school chaos and shifting routines can derail healthy habits. In this chat, we zoom out from the noise—hello, social media overwhelm—and 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 “eat more” can coexist with fat loss. Mikki explains protein-sparing days (used 1–3× 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. You’ll 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 deficit
• Protein-sparing days: what they are, when to use them, and foods to buy
• Plan vs freestyle: reducing decision fatigue and overthinking
• Mindset shifts—abundance over restriction; progress over perfection
• Cutting info overload (less scrolling, more basics) to stay consistent

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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In 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 Mikki’s “stress ball” 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 changes—like adjusting bedtime by 15 minutes or creating calming rituals—can significantly improve sleep, brain health, and energy. This chat is equal parts practical, relatable, and laugh-inducing—perfect 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 sleep
• Practical strategies to avoid the dreaded “second wind” at night
• Do naps really help? The science of short vs. long naps
• Light, temperature, and supplements that can improve sleep quality
• The role of small, consistent bedtime rituals in lowering stress

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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In 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 doesn’t have to be complicated—pick a few key pillars, keep practicing, and let go of the noise.

Highlights:

• Why kettlebells bridge the gap between strength and cardio
• Research showing kettlebell training rivals running for VO₂ max gains
• The importance of steps, movement, and keeping exercise enjoyable
• Nutrition basics: protein, carbs, and food simplicity over fads

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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Mikki and Jess tackle some of the most common food narratives—bananas, 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 halo
• The science of resistant starch (and how to boost it in potatoes, rice, and oats)
• Protein as the ultimate food anchor for satiety and strength
• Rethinking food rules and “apologising” for eating carbs
• Simple, balanced meal ideas that satisfy and sustain

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In this warm and funny conversation, Mikki and Jess reflect on the small moments that make a big difference—whether it’s 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 engagement—like buying a coffee for the next person in line—can 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:

• Jess’s “black tank top” moment and why it left such an impression
• How small acts of connection can change the energy of your day
• The link between gratitude, kindness, and wellbeing
• Why having a simple “connection blueprint” makes engagement easier
• Bananas, potatoes, and busting old nutrition myths

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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Mikki and Jess dive into the underestimated role of hydration, gut health, and hormone fluctuations in how we feel day-to-day—especially 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 inflammation—and what practical steps you can take to feel better without immediately jumping to HRT. If you’ve ever felt puffy, bloated, or just “off” and aren’t sure why, this episode is a must-listen.

Highlights

• Why a bigger drink bottle really does help you stay hydrated
• The connection between dehydration, plasma volume, and fatigue
• Estrogen’s role in fluid retention, histamine release, and bloating
• How hydration and dietary changes can support gut function during perimenopause
• Practical tips for experimenting with diet (like reducing gluten, dairy, or FODMAPs)

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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Mikki and Jess chat all things movement, mindset, and metabolism—starting 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 isn’t 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 tool
• Understanding “energy flux” and how it impacts fat loss
• The appetite-regulating benefits of walking and strength training
• Why doing just a little more can be the key to change
• Chocolate bananas as a gateway to family fitness

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

Sign up now for my 4 week Kettlebell and Core Online program!

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In this episode, Mikki and Jess explore the emotional and psychological weight of injury—whether it’s 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 can’t do what you love, and how to reclaim agency through small, intentional actions—like smarter nutrition, active recovery, and staying connected to your community. Whether you’re sidelined by a niggle or something bigger, this episode is a reminder: you’re not stuck, you’re adapting.

Highlights:

• How injuries challenge identity and mindset—for adults and kids
• Active recovery strategies to stay engaged and speed up healing
• Anti-inflammatory nutrition: what to eat and what to avoid
• The role of agency and community when movement is limited
• Jess’s reminder that doing something is better than doing nothing

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In 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 alcohol’s effect on sleep. They also reflect on the pros and cons of outsourcing your internal cues to wearable tech—and what truly matters when it comes to tracking your health. Whether you’re a data-driven biohacker or just trying to understand what your watch is telling you, this conversation will help you make sense of it all—without the overwhelm.

Highlights:

• What HRV is and how it reflects your body’s stress response
• The benefits and drawbacks of wearable tracking devices (Oura, Whoop, Apple Watch)
• Top 3 metrics worth tracking for general health and body composition
• Why you shouldn’t outsource everything to data
• Alcohol, stress, and other factors that can impact HRV

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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Jess 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 loss—who they’re 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 women
• Top 3 supplements worth your money and attention
• How to approach protein intake without feeling overwhelmed
• Why GLP-1 medications aren’t a quick fix for small fat loss goals
• Managing fears and misinformation around supplements

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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 Mikki and Jess dive deep into the stories we tell ourselves—particularly those around body image, disordered eating, and health behaviours—and 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 isn’t about a single moment—it’s the small daily actions that reflect who we want to become.

Highlights:

• How early food and body image narratives shape lifelong habits and identity
• Why it's hard—but necessary—to let go of stories that no longer serve you
• The danger of holding onto outdated identities, especially around disordered eating
• How to reframe your goals beyond aesthetics and towards performance, strength, and longevity
• The power of slow, consistent change in reshaping your sense of self

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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This week, Jess and Mikki get into a conversation many women will resonate with: the invisible “calorie caps” we subconsciously put on our meals—especially when we're trying to eat "healthy."

We cover:

• Why eating more at meals can actually help you snack less later
• The food rules we absorb without question (like “no more than 500 calories per meal”)
• How under-eating during the day leads to over-snacking at night
• The moral ranking of food and behaviors (e.g. Greek yogurt = good, peanut butter cups = bad)
• Why it's okay—and often necessary—to eat more if you're active
• How protein and fiber are the key filters to assess hunger
• Strategies to flip your mindset from restriction to nourishment
• The cortisol cost of under-fueling your workouts
• Why nighttime cravings aren’t always about willpower

Plus, we chat Ninja Creamies, nut butter binges, and how to finally get out of the “I was good all day, I deserve this” finish-line mentality.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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Mikki and Jess dive into a wide-ranging conversation that starts with Jess’s 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 expect—and 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:

• Jess’s colonoscopy experience and health anxiety
• The illusion of body transformation as a fix for self-esteem
• Why weight loss can highlight perceived flaws like cellulite
• Navigating midlife body image and self-acceptance
• Building lasting change through daily, incremental habits

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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Show 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 living—especially 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 “for or against” conversation—but a refreshingly balanced look at what sustainable transformation really takes. Whether you’re 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 motivation
• The challenges of honest food tracking—and why it's worth it
• When weight loss medications are helpful and how to build habits around them
• The importance of defining what "doing everything" really means
• Why slow, deliberate change may be more powerful than quick fixes

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

www.jessicadibiasefitness.com

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Mikki and Jess dive deep into the emotional undercurrents that come with life’s transitions—graduations, birthdays, seasons, and roles that evolve with time. Jess opens up about the bittersweet feelings surrounding her son’s graduation, unearthing default narratives of “not being enough” 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 patterns
• Naming and challenging default narratives of inadequacy
• Exposure to new thinking as a way to shift your mindset
• The difference between societal expectations and internal values
• The beauty and complexity of parenting and evolving relationships

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In this deeply personal and powerfully honest episode, Mikki shares her experience running the 2024 Boston Marathon—and 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 recap—it’s 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:

• Mikki’s low-carb fuelling approach to the Boston Marathon
• Navigating online criticism and standing by your philosophy
• The difference between training to compete vs. training for joy
• Building metabolic flexibility and fuelling intuitively
• The power of owning your story—even when others try to rewrite it

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In this episode, Mikki and Jess tackle the all-too-common spiral that follows a single day of overindulgence. Why do we instinctively jump to a five-day cleanse or punishment workout after one “off” day? They explore the physical and psychological reactions behind this pattern, debunk the myth that you can gain fat overnight, and offer practical reframes to stay on track. This conversation is packed with clear logic (hello, calorie maths!), protein truths, and permission to stop catastrophising. Whether it’s Easter chocolate or a Friday night pizza, Mikki and Jess remind us that it’s what you do most of the time that matters. Real talk, real strategies—and real protein shakes.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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In this lively episode of Strength Renewed, Mikki and Jess kick off with a battle against mosquitoes, allergy woes, and some natural remedy chat—oregano oil, anyone? But the real heart of the conversation centres on the deceptively simple question: "I'm doing my best—why isn’t it working?" Mikki and Jess unpack what “doing your best” actually looks like when it comes to health and fitness goals. They explore the importance of clarity, honesty, and having a game plan—whether that means tracking food, taking small consistent action steps, or re-evaluating what’s really holding you back. Expect a blend of humour, practical wisdom, and encouragement to take ownership—without the overwhelm.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

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In this episode of Strength Renewed, Jess and Mikki unpack two hot topics in health and fitness: clear protein water and creatine. With questions flying in from clients and listeners, the duo dives into how these supplements can serve real, purposeful roles—beyond the hype. From clever protein-boosting strategies to science-backed creatine advice, they discuss when and how to use them effectively. They also touch on how consistency, habit formation, and a little planning can create lasting change. If you’ve been wondering how to fit these supplements into your routine—or if they’re even worth it—this episode is a must-listen.

Topics Covered:

• How Jess boosts her protein intake with afternoon tea hacks
• When (and how) to use clear protein water effectively
• Creatine 101: timing, dosage, types, and common concerns
• Expert insights from creatine researcher Darren Candow
• The power of small, consistent steps in forming habits

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this episode of Strength Renewed, Jess and Mikki dive deep into the power of passion, personal growth, and redefining success. Inspired by a client’s story about choosing a career path not aligned with her true interests, the conversation opens up questions around whether we are truly living our purpose—or just following expectations. Jess and Mikki explore how their own journeys have brought them closer to their dream lives, while still navigating the inevitable admin and mundane tasks. They talk about the importance of exposure to new ideas, reshaping old narratives, and the concept of “being it until you see it”—a more authentic alternative to “fake it till you make it.” If you’re craving real talk on purpose, mindset, and everyday inspiration, this episode will speak to your soul.

Topics Covered:

• Are you living your dream or just surviving your career?
• Redefining passion and how it shows up in everyday life
• The power of exposure therapy and mindset shifts
• “Be it till you see it”: A new take on personal transformation
• Daily practices to help rewrite your internal narrative

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this episode of Strength Renewed, Jess and Mikki dive into one of the most misunderstood hormones in your body: cortisol.

We’ve all heard it’s bad—but is it really?

Together, we explore:

• What cortisol actually does in the body
• Why it’s essential (not evil!)
• The difference between healthy fluctuations vs chronic stress
• Symptoms of cortisol dysregulation
• How elevated cortisol impacts progesterone, thyroid, and overall hormone health
• Practical ways to regulate your cortisol—without adding more stress

You’ll leave this chat feeling clearer, calmer, and more in control. Because when you change the stress load, you change the stress response 💡

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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This week on Strength Renewed, Jess and Mikki dive into a topic that’s as delicious as it is powerful: the humble coffee ritual.

From creatine and collagen to dopamine and deep chats, we unpack why that morning cup of coffee might just be one of the most underrated wellness tools in your routine.

We cover: ☕ How to build better habits through “coffee stacking”
 👯‍♀️ Why quick connections with friends matter just as much as your macros
 🧠 The brain chemistry of caffeine + connection
 🏋️‍♀️ Why your “coffee burst” might look like a gym date instead
 💬 How to build connection into your day—without needing a whole afternoon

This one’s about more than coffee. It’s about showing up for yourself and others—in small, meaningful ways.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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This week, Jess and Mikki dive into the booming world of peptides – from GLP-1s to BPC-157 – and ask the big questions: Why are women being targeted? Are they the quick fix they seem to be? And how do they stack up against the timeless pillars of health: sleep, strength, nutrition, and stress?

We unpack the marketing, the potential benefits, the cost, and most importantly, what needs to be in place before you add peptides to your protocol. If you've ever wondered whether to “run to the peptide store,” this episode is for you

Takeaways

• Women are increasingly targeted for peptide treatments between ages 30-50.
• Peptides act as signaling molecules that can mimic hormones.
• Common uses for peptides include weight loss and hormonal support.
• Foundational health practices are essential for lasting results with peptides.
• Peptides can be expensive and may not be covered by insurance.
• Research on peptides is limited, especially for women.
• Muscle mass is crucial for metabolic health and blood sugar regulation.
• Elevated blood sugar can be toxic and lead to various health issues.
• Lifestyle changes should be prioritized before considering peptides.
• Understanding the use case for peptides is important for effective health management.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jess shares her experience competing in a virtual kettlebell competition, discussing the intricacies of the event and the psychological aspects of performance. The discussion transitions into the topic of scale fluctuations, exploring the reasons behind daily weight changes, including dietary factors such as carbohydrate and sodium intake. The conversation emphasizes the importance of understanding these fluctuations and how they relate to overall health and fitness goals. I

Mikki  and Jess discuss the complexities of weight management, emphasizing the emotional ties people have to the scale. They explore the reasons behind scale fluctuations, the importance of alternative measures of progress, and the role of muscle in body composition. The discussion highlights the need for a balanced perspective on health and fitness, encouraging listeners to focus on overall well-being rather than just numbers on a scale.

takeaways

• Kettlebell competitions are based on reps and body weight.
• Setting a time limit can help manage performance anxiety.
• Scale weight can fluctuate due to food intake and water retention.
• Morning weights are often lower than evening weights due to various factors.
• Carbohydrates can cause weight gain due to water retention.
• Sodium intake can also affect scale weight significantly.
• It's important to focus on long-term trends rather than daily fluctuations.
• Weighing yourself regularly can provide better insights into weight management.
• Understanding the impact of diet on weight can help in achieving fitness goals. A diet high in fiber aids long-term fat loss.
• Scale fluctuations can be caused by various factors.
• Emotional responses to scale numbers can lead to poor strategies.
• Alternative measures of progress include how clothes fit and body measurements.
• Muscle takes up less space than fat, affecting weight perception.
• Consistency in habits leads to progress over time.
• Cortisol levels can affect water retention and scale weight.
• Environmental factors can influence daily weight changes

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jess explore the nuances of personal growth, mindset, and the importance of self-reflection. They begin with a light-hearted discussion about haircuts, transitioning into deeper themes of growth versus fixed mindsets, the significance of relationships in personal development, and the necessity of setting boundaries for self-care. Their dynamic exchange highlights the challenges and opportunities that come with navigating change and encourages listeners to embrace growth in various aspects of their lives. In this engaging conversation, Jess and Mikki explore the importance of growth in relationships, the value of shared experiences, and the role of vulnerability in fostering deeper connections. They discuss how scheduling time for growth-oriented activities can enhance personal development and well-being. The conversation also touches on the joy of food as a connector, highlighting a favorite dish, shrimp saganaki, and the excitement of future adventures together, including a potential trip to Greece. Throughout, they emphasize gratitude for meaningful connections and the transformative power of open dialogue

Chapters

00:00 The Haircut Chronicles
02:55 Mindset Matters: Growth vs. Fixed
05:52 Navigating Change and Self-Reflection
08:54 The Power of Relationships in Growth
12:10 Boundaries and Personal Growth
15:31 The Power of Growth Through Relationships
18:05 Building Connections and Shared Experiences
20:40 The Importance of Scheduling for Growth
22:56 Vulnerability and Intimacy in Conversations
25:40 Food as a Connector: Shrimp Saganaki and Beyond
27:31 Gratitude and Future Adventures

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this conversation, Jess and Mikki discuss the challenges and triumphs of ultra marathons, exploring the mental and physical aspects of endurance running. They delve into the misconceptions surrounding ultra running and the health benefits associated with it. The discussion also touches on the journey to ultra marathons, the importance of community, and the parallels between ultra running and kettlebell sport. They emphasize the significance of mental strength, training, and the joy of movement, while also addressing the accessibility of sports for all ages and abilities.

Takeaways

• Mikki completed an ultra marathon, running 264 kilometers in six days.
• The experience was both physically and mentally challenging, but rewarding.
• Mental strength plays a crucial role in completing ultra marathons.
• Community support is vital in endurance sports.
• Training for ultra marathons involves significant mileage and hiking.
• Misconceptions about running damaging joints are unfounded.
• Kettlebell sport offers a unique and accessible way to stay fit.
• Both ultra running and kettlebell sport emphasize mental resilience.
• It's important to listen to your body and adjust training accordingly.
• Gratitude for experiences and community enhances the journey. 

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jessica and Mikki explore the dynamics of podcasting, the importance of mindset, and the power of connection. They discuss the contrast between scarcity and abundance mindsets, the significance of self-talk in overcoming challenges, and the role of energy in relationships. The concept of 'Let Them' is introduced, emphasizing the need to let go of control over others' decisions. They also touch on the importance of self-care and how it differs from truly rewiring one's mindset. The conversation concludes with reflections on gratitude and the importance of finding supportive relationships.

Takeaways

• Mindset plays a crucial role in personal and professional growth.
• Self-talk is essential for overcoming scarcity mindset.
• Energy and connection with others can significantly impact well-being.
• Letting go of control over others' decisions can lead to peace.
• Self-care is important, but it doesn't rewire the brain.
• The energy you give off is what people remember.
• Finding supportive relationships can help balance personal deficits.
• Gratitude for small changes can lead to significant growth.
• Understanding the dynamics of relationships can enhance personal development.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jess explore the complexities of client relationships, emotional management, and the balance between being of service and people pleasing. They discuss the challenges of setting boundaries, the importance of communication, and the need for accountability in both personal and professional contexts. The dialogue emphasizes the significance of understanding one's emotional responses and the necessity of practicing self-care to maintain a healthy balance in life. In this conversation, Jess and Mikki explore the themes of practicing boundaries, the importance of health and well-being, the value of open conversations for emotional processing, and the significance of gratitude in relationships. They discuss how boundaries are a skill that can be learned and practiced, the impact of stress on health, and the necessity of having hard conversations to maintain emotional balance. The dialogue emphasizes the importance of supportive relationships and the role of gratitude in fostering well-being.

Takeaways

• It's important to make podcasts feel real and relatable.
• Navigating client relationships requires careful boundary setting.
• Emotional management is crucial in high-stress situations.
• Communication and accountability are key to personal growth.
• People pleasing can be detrimental to one's self-esteem.
• Finding balance between saying yes and no is essential.
• Practicing self-care helps in managing stress levels.
• Setting timelines can create a sense of accountability.
• It's okay to feel bad about difficult decisions, but move on.
• The complexities of communication require ongoing reflection. Practicing boundaries is essential for personal growth.
• Health and well-being are interconnected with emotional processing.
• Open conversations can help alleviate stress and anxiety.
• Everyone struggles with boundaries, regardless of their appearance.
• Scheduling difficult conversations can make them easier to handle.
• Gratitude can enhance relationships and overall well-being.
• Listening to others can provide valuable insights into personal challenges.
• It's important to expose oneself to positive influences.
• Boundaries are a skill that can be developed over time.
• Self-care practices are crucial for maintaining health. 

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jess and Mikki explore themes of gratitude, the cultural significance of Super Bowl food, and the complexities of weight loss resistance, particularly in relation to hormone replacement therapy (HRT). They discuss the challenges faced by women in perimenopause, the importance of understanding one's body, and the need for open conversations with healthcare providers. The episode emphasizes empowerment, personal responsibility in health, and the evolving research surrounding women's health issues.

Takeaways

• Gratitude can significantly improve mood and well-being.
• Super Bowl parties are often more about food than the game.
• Weight loss resistance is a common issue for many women, especially during perimenopause.
• HRT may help with weight loss resistance, but research is still evolving.
• It's important to have informed conversations with doctors about HRT.
• Stress management is crucial for weight loss and overall health.
• Understanding one's body and tracking dietary intake can provide valuable insights.
• Empowerment in health means taking responsibility and being proactive.
• Research on women's health, particularly in perimenopause, is still lacking.
• Building strength and maintaining a positive outlook is essential during this life stage.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jessica explore the complexities of hormonal health, particularly for women over 40. They discuss the importance of understanding hormonal changes, the role of lifestyle and nutrition, and the limitations of hormone testing. The conversation emphasizes the need for personalized health strategies and the significance of gratitude in navigating life's challenges.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jessica and Mikki explore the importance of nutritional balance, particularly focusing on protein intake and the often overlooked nutrients in a diet. They share personal anecdotes about their eating habits, discuss the significance of mindful eating, and provide practical tips for improving digestion and overall health. The dialogue emphasizes the need for a holistic approach to nutrition, recognizing the challenges of maintaining a balanced diet in a busy lifestyle.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jessica explore the significance of relationships, emphasizing the importance of mutual support and active listening. They discuss the concept of 'deposits and withdrawals' in friendships, navigating toxic relationships, and the empowering role of nutrition. The duo also shares their excitement about their upcoming project, Strength Renewed, and the goals they set for themselves, highlighting the importance of accountability and community in personal growth

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jessica discuss their personal experiences with nutrition, particularly focusing on protein intake and the use of protein water. They explore the challenges of maintaining adequate protein levels in a busy lifestyle, the benefits of protein water, and the importance of mindful eating. The discussion emphasizes the need for practical solutions to meet dietary needs without compromising health and wellness.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jessica explore the complexities of grief, especially during the holiday season. They discuss personal experiences of loss, the emotional toll it takes, and the importance of finding ways to cope and connect with others. The conversation emphasizes that grief is not a linear process and offers practical tips for managing emotions, including the significance of sharing stories and maintaining connections with loved ones. Ultimately, they highlight the power of gratitude and reflection in navigating life's challenges.

00:00
Navigating Grief During the Holidays

02:56
Coping Mechanisms and Emotional Health

05:54
The Non-Linear Nature of Grief

08:56
Practical Tips for Managing Grief

12:00
The Importance of Connection and Communication

15:00
Gratitude and Reflection on Relationships

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jessica and Mikki delve into the complexities of weight loss resistance, particularly for women in their 40s and beyond. They discuss the importance of understanding one's body, tracking dietary habits, and the role of stress and sleep in achieving health goals. The conversation emphasizes the need for awareness and practical approaches to nutrition, while also addressing common misconceptions about hormones and weight loss. They conclude by highlighting the significance of taking responsibility for one's health and the importance of ongoing discussions about nutrition and wellness.

Weight loss resistance is a common issue for many individuals.

• Tracking food intake can reveal patterns and habits that affect weight loss.
• Stress and sleep significantly impact dietary choices and overall health.
• Many people overlook basic nutritional principles in favor of quick fixes.
• Hormonal changes can affect weight, but they are not the sole reason for weight loss resistance.
• Awareness of eating habits is crucial for making effective dietary changes.
• Dieting should not be viewed as an easy task; it requires effort and commitment.
• Understanding the body's needs is essential before considering supplements or medications.
• The conversation around nutrition should be ongoing and adaptable to individual needs.
• Feeling good about oneself is more important than the number on the scale.

00:00
Introduction and Connection

00:58
Understanding Weight Loss Resistance

03:52
The Importance of Tracking and Awareness

08:58
The Role of Stress and Sleep in Diet

12:00
The Misconceptions Around Hormones and Weight Loss

14:48
Navigating Dietary Changes and Supplements

20:01
Conclusion and Future Conversations

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this conversation, Mikki and Jessica discuss strategies for navigating Thanksgiving, focusing on emotional well-being, food choices, and hydration. They emphasize the importance of mindfulness and preparation to create a positive experience during the holiday, addressing common challenges such as emotional eating and family dynamics.

Takeaways

• It's important to have a game plan for Thanksgiving meals.
• Hydration can help manage food choices and alcohol consumption.
• Eating lighter before a big meal can prevent overeating.
• Mindfulness in eating can enhance the overall experience.
• Writing down feelings can help manage stress during family gatherings.
• A 10-minute walk after meals can aid digestion and lower blood sugar.
• Acknowledging emotions during holidays is crucial for mental health.
• Creating new traditions can help in managing holiday stress.
• Eating standing up can lead to mindless snacking and overeating.
• Focus on how you want to feel during and after the meal.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this conversation, Mikki and Jessica delve into the complexities of colon cancer symptoms, the critical role of fiber in the diet, and practical ways to incorporate fiber into meals. They discuss different types of fiber, their benefits, and how fiber can aid in hormonal balance and digestive health. The conversation is filled with personal anecdotes, practical tips, and a focus on making healthy eating accessible and enjoyable.

Takeaways

• People often experience colon cancer without symptoms.
• Asymptomatic cases of cancer raise concerns about early detection.
• Fiber is essential for digestive health and can reduce bloating.
• Different types of fiber serve various functions in the body.
• Insoluble fiber helps move things through the digestive system.
• Kiwifruit is particularly effective for relieving constipation.
• Managing fiber intake can improve overall well-being.
• Psyllium husk is a powerful fiber supplement.
• Fiber plays a role in hormone regulation, especially estrogen.
• Healthy eating should be simple and achievable.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Jessica and Mikki explore the relationship between stress, hormones, and health habits, emphasizing the importance of understanding both aspects for better health management. They discuss the impact of nature on stress relief, the need for self-assessment of habits, and the significance of biomarkers in understanding health. The conversation aims to empower women to take control of their health by focusing on manageable lifestyle changes alongside hormonal considerations.

Takeaways

• Nature, especially green and blue environments, helps reduce stress.
• Understanding the balance between hormones and habits is crucial for health.
• Self-assessment of habits can provide clarity on health issues.
• Tracking habits in a notebook can enhance self-awareness.
• Biomarkers are essential for understanding health status.
• Women often attribute health issues solely to hormones.
• Lifestyle changes can significantly impact hormonal health.
• Regular blood work can help identify nutrient deficiencies.
• It's important to educate oneself about hormonal changes.
• Empowerment comes from recognizing what can be controlled.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Mikki and Jessica explore the influence of social media on health messaging, particularly for women. They discuss the challenges of navigating conflicting information from various health professionals and the importance of finding reliable sources. The duo emphasizes the need for consistency in health practices and the power of small changes in achieving long-term wellness. They also touch on the role of algorithms in shaping our health narratives and conclude with a call to action for listeners to seek supportive voices in their health journeys.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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In this conversation, Jessica and Mikki explore the intersection of nutrition, exercise, and mental health. They discuss Mikki's upcoming ultra marathon, the challenges of training, and the importance of finding joy in movement. Mikki shares her journey from struggling with weight to becoming a doctor in public health nutrition, emphasizing the significance of research and experience in coaching. The conversation also touches on the importance of hydration, daily mantras for success, and the role of nourishing food choices in overall health.

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

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Episode 1 - Welcome to the Strength Renewed podcast

In this engaging conversation, Jessica DiBiase and Mikki discuss their backgrounds in fitness, the transition from cardio to strength training, and the benefits of kettlebell sport. They explore the importance of muscle health, injury prevention, and the synergy between nutrition and strength training. The conversation emphasizes the learning curve in fitness and nutrition, encouraging listeners to embrace the journey rather than seek immediate results. They conclude by highlighting the importance of understanding the human psyche in achieving fitness goals and the need for a balanced approach to health.