Strength Renewed

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 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 logisticsRest-day fuelling mistake → runner’s gut; liquid calories strategyGLP-1 mechanisms (gut/brain), weekly dosing, realistic effectsDebunking “boost your GLP-1 naturally” claimsMindset: action reduces anxiety; play the long game

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 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. HighlightsYou 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.

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 orderFasting 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.HighlightsAutophagy explained simply—and why it’s 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 fasting’s touted effectsCutting through marketing: choosing consistency over complexity

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 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 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 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 orderBack-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 HighlightsHow 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 shifts—abundance over restriction; progress over perfectionCutting info overload (less scrolling, more basics) to stay consistent