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 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

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 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.

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 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.

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 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

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 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

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 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 💡

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 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.

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 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.

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 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

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 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