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

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