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

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)

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 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

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 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

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 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

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

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

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 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

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 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.

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 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

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

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

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 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