Strength Renewed

Contact Jess:
Jessica DiBiase

Coach, 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

 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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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.

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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

Contact Jess:
Jessica DiBiase

Coach, 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

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