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.