Contact Jess:
Jessica DiBiase

Coach, Kettlebell Trainer for over 15 years, Founder of @kettleguard and Kettlebell World Champion

Follow me on IG @jessicadibiasefitness

email: jess@jessicadibiasefitness.com

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

Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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: jess@jessicadibiasefitness.com

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

Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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: jess@jessicadibiasefitness.com

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

Contact Mikki:
Mikki WIlliden PhD
https://mikkiwilliden.com/
https://www.facebook.com/mikkiwillidennutrition
https://www.instagram.com/mikkiwilliden/
https://linktr.ee/mikkiwilliden

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKI at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.com
Curranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

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