Strength Renewed

• The Coffee Hack: Stacking Habits & Human Connection

  Contact Jess:Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World ChampionFollow me on IG @jessicadibiasefitnessemail: [email protected] up now for my 4 week Kettlebell and Core Online program!https://dedicated-composer-4407.kit.com/products/kettlebells-and-coreContact Mikki:Mikki WIlliden PhDhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first orderThis 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 afternoonThis one’s about more than coffee. It’s about showing up for yourself and others—in small, meaningful ways.

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• Peptide Potions & Pillars: What Women Need to Know

  Contact Jess:Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World ChampionFollow me on IG @jessicadibiasefitnessemail: [email protected] up now for my 4 week Kettlebell and Core Online program!https://dedicated-composer-4407.kit.com/products/kettlebells-and-coreContact Mikki:Mikki WIlliden PhDhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first orderThis 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 youTakeawaysWomen 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.

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  27:52
• Understanding Weight Fluctuations: The Science Behind the Scale

  Contact Jess:Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World ChampionFollow me on IG @jessicadibiasefitnessemail: [email protected] up now for my 4 week Kettlebell and Core Online program!https://dedicated-composer-4407.kit.com/products/kettlebells-and-coreContact Mikki:Mikki WIlliden PhDhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first orderJess 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. IMikki  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.takeawaysKettlebell 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

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  34:44
• The Power of Relationships in Personal Development

  Contact Jess:Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World ChampionFollow me on IG @jessicadibiasefitnessemail: [email protected] up now for my 4 week Kettlebell and Core Online program!https://dedicated-composer-4407.kit.com/products/kettlebells-and-coreContact Mikki:Mikki WIlliden PhDhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first orderMikki 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 dialogueChapters00:00 The Haircut Chronicles02:55 Mindset Matters: Growth vs. Fixed05:52 Navigating Change and Self-Reflection08:54 The Power of Relationships in Growth12:10 Boundaries and Personal Growth15:31 The Power of Growth Through Relationships18:05 Building Connections and Shared Experiences20:40 The Importance of Scheduling for Growth22:56 Vulnerability and Intimacy in Conversations25:40 Food as a Connector: Shrimp Saganaki and Beyond27:31 Gratitude and Future Adventures

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  30:31
• Race Recap - The Joy of Ultra Running

  Contact Jess:Jessica DiBiaseCoach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World ChampionFollow me on IG @jessicadibiasefitnessemail: [email protected] up now for my 4 week Kettlebell and Core Online program!https://dedicated-composer-4407.kit.com/products/kettlebells-and-coreContact Mikki:Mikki WIlliden PhDhttps://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://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.comCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first orderIn 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.TakeawaysMikki 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. 

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