The Invisible Cap: Rethinking Hunger, Fuel, and the Food Rules Holding You Back

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Strength Renewed

Mikki Williden and Jess Dibiase

45 episodes

1 month ago

Welcome to Strength Renewed, the podcast that celebrates new beginnings for women 40 and beyond. This is your go-to space for empowering conversations about building resilience, strength, and confidence—inside and out. Discover how to fuel your body with good nutrition, train smart, and cultivate a strong mindset to thrive in midlife and beyond. Whether you're navigating hormonal changes, starting (or restarting) your fitness journey, or simply striving to feel your best, Strength Renewed offers expert advice, real-life stories, and actionable strategies to help you live a vibrant, powerful life. It's never too late to redefine your strength.

All content for Strength Renewed is the property of Mikki Williden and Jess Dibiase and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Fitness

Health & Fitness,

Nutrition

The Invisible Cap: Rethinking Hunger, Fuel, and the Food Rules Holding You Back

Strength Renewed

29 minutes

4 months ago

The Invisible Cap: Rethinking Hunger, Fuel, and the Food Rules Holding You Back

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

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 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.