Strong Like a Mother

In this episode, Tiffany tackles a hard but empowering truth: most chronic health conditions don’t appear out of nowhere. While genetics and unavoidable circumstances absolutely play a role, many of the symptoms women are struggling with today are also the accumulated result of repeated daily habits — how we eat, how little we move, how chronically stressed and overstimulated we’ve become, how poorly we sleep, and how often convenience wins over long-term health.This conversation is not about blame or shame. Tiffany makes it clear that modern life is demanding, motherhood is exhausting, and many women are simply doing the best they can with the information and capacity they have. But she also challenges the mindset that declining health is just “bad luck” or an inevitable part of aging. The goal of this episode is to help listeners reclaim agency and recognize that small daily decisions compound over time — in both directions.She discusses the ways convenience culture has normalized ultra-processed food, sedentary living, chronic stress, poor recovery, and nervous system overload, while also encouraging women not to swing into fear or perfectionism. Instead, she invites listeners to focus on foundational habits that support long-term vitality, energy, resilience, and metabolic health.If you’ve been feeling discouraged, disconnected from your body, or stuck in the cycle of reacting to symptoms instead of addressing the roots, this episode offers a grounded perspective: your body is constantly responding to the environment and habits you create around it — and that means you have more influence than you think.Key Takeaways (4)Chronic illness is often cumulative, not random. Daily habits around food, movement, stress, and sleep add up over time. Convenience has a cost. Modern lifestyles frequently prioritize speed and comfort at the expense of long-term health and recovery. This is about agency, not shame. Tiffany emphasizes that understanding the impact of habits should feel empowering, not condemning. Small changes matter. Consistent foundational habits can dramatically influence energy, metabolism, inflammation, and overall wellness over time. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany shifts the conversation from macros and workouts to something just as important — your relationship. Specifically, how the way you take care of yourself directly impacts the connection, energy, and intimacy you bring into your marriage.Because let’s be honest… when you’re exhausted, overstimulated, undernourished, and running on empty, your relationship is usually the first place it shows up. Not because you don’t care, but because there’s simply nothing left to give. Tiffany unpacks why “keeping the spark alive” isn’t about doing more for your partner — it’s about building a life that actually supports your energy, mood, and capacity.She walks through simple, foundational habits that often get overlooked but make a massive difference over time. Think: how you sleep, how you fuel your body, how you move, and how you protect your time and energy. This isn’t about perfection or rigid routines — it’s about creating a baseline where you feel good enough to show up as a present, connected partner.If you’ve been feeling disconnected, touched-out, or just not like yourself lately, this episode is your reminder that the “spice” in your relationship doesn’t come from a quick fix. It comes from consistently taking care of the woman at the center of it all.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

While some people may think we are crazy to take 7 kids from Utah to New Zealand, this was a bucket list trip for us that we have been saving for for a long timem and guess what?! We had a great time! Listen to hear my travel hacks, the activities and excursions we did in New Zealand, and how we stayed on track from a health perspective. We got a ton of hiking and other forms of exercise in, so you know that wasn't a problem for us!Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, we are revisiting an old favorite: a Harvard-backed breakdown of 15 “micro habits” that quietly sabotage your health without you even realizing it. These aren’t big, dramatic mistakes. They’re the tiny patterns that seem harmless in the moment, but stack up over time — and can impact your stress levels, hormones, digestion, energy, sleep, mood, and even weight loss.If you’ve been saying things like “I’m tired all the time,” “my brain feels foggy,” “I’m doing the right things but still not getting results,” or “I just want to feel better in the new year,” this episode is for you.Tiffany walks through each habit with real-life examples (yes, including life with seven kids, homeschooling, noise, mess, and mental load), and she shares practical ways to start shifting these patterns without trying to overhaul your whole life overnight. The goal isn’t perfection — it’s awareness, small adjustments, and consistency.You’ll hear why starting your day on your phone can trigger a stress response that lasts most of the day, why rushing through meals can disrupt digestion and contribute to inflammation, and why seemingly “healthy” habits like constant snacking or working through lunch can backfire. Tiffany also talks about hydration timing, micro stressors like clutter and notifications, breathing patterns that keep your nervous system stuck in survival mode, and why ending the day with Netflix, TikTok, or scrolling can quietly wreck your sleep quality.The best part? Tiffany doesn’t just list the habits — she tells you how to start fixing them in a realistic way. Her suggestion: pick just two habits per week to work on. Over time, those small corrections can add up to major improvements in how you feel, how you function, and how your body responds.If you’ve been craving a reset but don’t know where to start, this episode gives you a clear inventory and a doable path forward.Links mentioned:The Pause Life by Dr. Mary Claire HaverStrong Like a Mother episode on lessening the mental loadThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this myth-busting episode, Tiffany Wickes tackles one of the most misunderstood foods in the fitness world: beans. While diet culture has long labeled legumes as “too high in carbs,” Tiffany breaks down the science-backed truth about why beans may actually be one of the most powerful tools for fat loss, hormone balance, and long-term health—especially for women in midlife.Drawing on research from longevity hotspots like the Blue Zones, she explains how high-fiber diets rich in legumes support better blood sugar control, improved insulin sensitivity, and reduced cravings. You’ll learn how fiber acts as a metabolic regulator, why most women are severely under-consuming it, and how this one shift can impact everything from gut health to estrogen balance.Tiffany also addresses common concerns like bloating, carbs, and protein intake, offering a realistic, step-by-step approach to adding beans into your diet without discomfort. If you’ve been stuck in the cycle of restriction, cravings, and frustration, this episode offers a simple but powerful solution: stop cutting foods out—and start adding the right ones in.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this deeply personal and data-driven episode, Tiffany pulls back the curtain on her latest blood work results after months of navigating insulin resistance and metabolic dysfunction. From experimenting with keto to transitioning into a low-fat, plant-based approach inspired by Mastering Diabetes, Tiffany shares exactly what’s changed—and what hasn’t.She breaks down key markers like A1C, fasting glucose, and fasting insulin in a way that actually makes sense, revealing why some “improvements” can be misleading if you’re not looking at the full picture. More importantly, she highlights a major win: improved insulin sensitivity that’s finally allowing her body to burn fat and build muscle again.This episode goes beyond numbers, diving into the realities of perimenopause, hormone shifts, supplement strategies, and why she’s cautious about medications like Metformin while exploring alternatives—including the potential role of GLP-1 therapies.If you’ve ever felt like you’re doing everything right but your body isn’t responding, this episode offers both clarity and hope—proving that with the right data, strategy, and persistence, real progress is possible.Episodes mentioned:Episode 129 - Plant-Based Diet Episode 119 - Why I Went Low-Fat Plant-Based for Insulin Resistance in PerimenopauseThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of Strong Like a Mother, Tiffany speaks directly to the woman who feels like she’s doing everything “right”—eating clean, working out consistently, and still not seeing her body change. Instead of blaming age, hormones, or metabolism, she unpacks the real reason so many women feel stuck: they’ve been following advice that sounds right… but isn’t actually effective.Tiffany breaks down the four hidden fat loss blockers that could be holding you back, including under-fueling, lack of progressive overload, chronic stress (from both life and workouts), and inconsistent habits that undo progress over the weekend. She explains how these patterns impact your metabolism, energy, and ability to lose fat—and why more effort isn’t the answer.You’ll also learn what actually works: structured strength training, proper nutrition (especially adequate protein and calories), strategic cardio, and consistent movement throughout the week—even on rest days. Tiffany brings it all together with a powerful personal story and reminder that sustainable results don’t come from hustle and burnout, but from structure, intention, and learning when to slow down.If you’ve been spinning your wheels and wondering why nothing is changing, this episode will help you finally connect the dots—and give you a clear path forward.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of Strong Like a Mother, Tiffany breaks down one of the most overlooked—but essential—pieces of an effective fitness routine: periodization. While it might sound like something reserved for athletes, Tiffany explains how this simple concept of strategically cycling your workouts is often the missing link for women who feel stuck, inflamed, exhausted, or frustrated by a lack of progress.She unpacks why doing the same workouts on repeat—or constantly pushing your body without a plan—can actually stall results, elevate stress, and lead to burnout. From chronic cardio and random training to the “always go hard” mindset, Tiffany highlights the common patterns keeping women from building muscle, losing fat, and feeling energized.You’ll learn how periodization works in a practical, approachable way, including the three key phases—foundation, strength, and recovery—and why each one plays a critical role in helping your body adapt and change. Tiffany also connects the dots between training, cortisol, recovery, and nutrition, emphasizing that real progress comes from pairing intentional stress with proper fueling and rest.If you’ve been blaming your hormones, metabolism, or age for feeling stuck, this episode offers a refreshing perspective—and a simple framework you can start using right away. It’s not about doing more; it’s about doing the right things at the right time so your body can finally respond.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today’s episode, Tiffany shares a real-time life update from behind the scenes of Strong Like a Mother — including a rough health day that happened to line up with bloodwork and a vitamin infusion she’s hoping will help her bounce back. She also explains why her recent deload week in training left her feeling unexpectedly more tired and achy, and what she learned about the “parasympathetic rebound effect” (aka when your body finally has space to catch up).She gives listeners a quick update on her coaching structure (and why she’s returning to a 6-week format), plus where her work is headed as she continues creating education around GLP-1 support without selling the medications themselves. Along the way, she keeps it honest about midlife demands, recovery, and why “less” isn’t the move anymore if you want to stay strong and capable long-term.On the personal side, Tiffany opens up about the challenges of building community after moving to Utah, navigating shifting family dynamics across multiple kid age groups, and supporting teens who are struggling to connect socially in a new environment. She also shares an upcoming family trip to New Zealand and how she plans to handle content, privacy, and possibly a family vlog while traveling.Finally, she closes with a few timely announcements — including a new coaching round starting now with a short-term discount, plus an invitation for anyone interested in becoming a certified fitness and nutrition coach through an updated program that’s adding hormone specialization and GLP-1 coaching certification.Join the new 6-week coaching round (starts today).Coupon code: SAVE50 (expires tomorrow) for $50 off registration.Follow Tiffany on Instagram to see the New Zealand trip in real time. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of Strong Like a Mother, Tiffany breaks down energy (nutrient) partitioning — the idea that getting “leaner” isn’t only about eating fewer calories, it’s also about where your calories go once they’re in your body. Instead of obsessing over restriction, she frames the goal as creating a body environment where calories are more likely to support muscle, performance, and recovery, and less likely to be stored as body fat.She explains the basic “destinations” food can take in the body and why training (especially strength training) changes the game by improving insulin sensitivity in muscle, shifting how nutrients are used after you move. A big theme throughout is that timing and strategy matter, and that you can often change outcomes without immediately slashing intake.Tiffany also shares a few nutrient categories that tend to support muscle-building and fat-loss outcomes (without turning the episode into a meal plan), plus why some commonly overlooked factors can make a difference for body composition over time. If you’ve ever felt like the “eat less, do more” message isn’t working anymore, this episode gives a more useful framework — without the shame spiral.She closes with an invitation to get support inside her coaching, including a new six-week round and how to join if you want help applying this in a real-life, mom-life way.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, we are revisiting an old favorite, a sit-down with Deena Thompson, Certified Nutrition Specialist, to discuss her health journey and how she became interested in nutrition. Tiffany and Deena discuss how Deena's autoimmune disorder led her down a path of root cause medicine and how that changed her approach to health and wellness. Additionally, they discuss healthy and sustainable weight loss through Ozempic, the importance of maintaining muscle mass as we age, and how she approaches counseling her clients on nutrition to help them reach their health goals. Deena's Instagram can be found here. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

This episode was originally recorded for Emily Galus’ podcast, Mama Uprooted — and we’re resharing it here because the conversation hits on something so many moms are quietly carrying: the pressure to “bounce back” after babies, and the confusion that comes when the old “eat less, move more” advice stops working.Emily and Tiffany talk honestly about what’s really going on in a mom’s body after pregnancy and through different seasons of motherhood — from metabolism shifts and stress load to the exhausting cycle of starting over every Monday. Tiffany shares her perspective as a nurse-turned nutrition and fitness coach (and mom of seven), and why the goal isn’t shrinking yourself… it’s supporting yourself.They also dig into some of the biggest trends moms are hearing right now — including cortisol talk, tracking/data culture, and the GLP-1 conversation — with a balanced take that’s not fear-based or shame-based. The through-line is simple: your body isn’t failing you, it’s adapting — and with the right approach, you can rebuild strength, energy, and trust in your body again.Key TakeawaysWhy “eat less, move more” can backfire postpartum — and what most moms don’t realize about the stress + recovery piece.Cortisol gets blamed for everything: Tiffany breaks down what it actually does and why the real issue is often the “stress loop.”What “lifting heavy” really means for moms (hint: it’s not about copying someone else’s weights) — and how to think about progressive overload in real life.GLP-1s without shame, but with structure: they discuss why muscle preservation, fueling, and an exit plan matter if you’re using (or considering) injections.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Can a vegan, phytoestrogen-rich diet actually help with perimenopause symptoms… or is it just another wellness trend making the rounds?In this episode, Tiffany breaks down what phytoestrogens really are (and what they’re not), what the science actually supports, and why some women feel dramatically better when they go plant-forward — while others feel no difference at all. She also shares her personal experience shifting to a highly plant-based, lower-fat approach (not extreme veganism) and what she’s seeing in her own energy, training, blood sugar, and body composition.This conversation isn’t about “soy fixes everything.” It’s about creating the right metabolic environment with consistency: enough protein, enough calories, strength training, stable blood sugar, and recovery. Tiffany also covers the common pitfalls of poorly planned vegan diets in perimenopause and how to avoid them.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany shares what she learned at a recent conference — and gives you a real, nuanced take on GLP-1s (and similar weight loss medications), discipline, and what actually matters for long-term results.Tiffany’s message is simple: these medications can be a tool, but they’re not the foundation. The foundation is still nutrition, movement, recovery, and building the "discipline muscle" in everyday life. She also gets into why “eat less, move more” is an oversimplified approach that ignores metabolic adaptation, modern sedentary lifestyles, and the reality that many of us aren’t moving nearly as much as humans used to.From there, Tiffany pivots into some myth-busting from the science she heard at a recent conference — including cycle syncing, fasted training, the “anabolic window,” and menopause-related muscle loss. If you’ve ever felt overwhelmed by conflicting rules online, this episode is meant to bring things back to what’s actually effective and sustainable.Finally, Tiffany breaks down why cortisol gets demonized on the internet, why stress isn’t the problem — poor recovery is, and how to think about supporting your body when you feel wired, tired, puffy, or stuck.If this episode hit home, share it with a friend who’s overwhelmed by the internet rules and just wants a plan that makes sense. And if you’re interested in the Cortisol Reset, click the link below to join.Mentioned in This Episode:Cortisol Reset (5-Day Program): February 16–21, 2026Designed to support recovery and adrenals with lower-intensity movement, adrenal-supportive foods, and simple structure. Tiffany shares that it’s also a “try before you buy” option to experience the app, meal plan, coaching style, and community.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

On today’s episode, Tiffany Wickes—fitness coach and busy mom of seven—shares a brief insight into how she plans to coach clients who are using GLP-1 medications. Drawing on her background as a nurse and certified fitness and nutrition coach, Tiffany offers a unique perspective on helping clients return to their healthiest selves.She also discusses how the lack of education surrounding GLP-1s prompted her to dive deeper into the research, exploring how proper fitness and nutrition protocols can better support clients throughout their weight-loss journey.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of Strong Like a Mother, Tiffany shares a Harvard-backed breakdown of 15 “micro habits” that quietly sabotage your health without you even realizing it. These aren’t big, dramatic mistakes. They’re the tiny patterns that seem harmless in the moment, but stack up over time — and can impact your stress levels, hormones, digestion, energy, sleep, mood, and even weight loss.If you’ve been saying things like “I’m tired all the time,” “my brain feels foggy,” “I’m doing the right things but still not getting results,” or “I just want to feel better in the new year,” this episode is for you.Tiffany walks through each habit with real-life examples (yes, including life with seven kids, homeschooling, noise, mess, and mental load), and she shares practical ways to start shifting these patterns without trying to overhaul your whole life overnight. The goal isn’t perfection — it’s awareness, small adjustments, and consistency.You’ll hear why starting your day on your phone can trigger a stress response that lasts most of the day, why rushing through meals can disrupt digestion and contribute to inflammation, and why seemingly “healthy” habits like constant snacking or working through lunch can backfire. Tiffany also talks about hydration timing, micro stressors like clutter and notifications, breathing patterns that keep your nervous system stuck in survival mode, and why ending the day with Netflix, TikTok, or scrolling can quietly wreck your sleep quality.The best part? Tiffany doesn’t just list the habits — she tells you how to start fixing them in a realistic way. Her suggestion: pick just two habits per week to work on. Over time, those small corrections can add up to major improvements in how you feel, how you function, and how your body responds.If you’ve been craving a reset but don’t know where to start, this episode gives you a clear inventory and a doable path forward.Links mentioned:The Pause Life by Dr. Mary Claire HaverStrong Like a Mother episode on lessening the mental loadThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this inspiring crossover conversation, Dr. Amber Curtis—the brain behind More Time for Mom and founder of Solutions for Simplicity —joins Tiffany to unpack powerful insights for moms who want to thrive, not just survive. Dr. Amber brings her signature blend of behavioral science, practical wisdom, and relatable mom experience to a discussion that resonates far beyond fitness alone. Together, she and Tiffany explore what it takes to build sustainable wellness, tackle the hidden sources of overwhelm, and create rhythms that support real transformation in health, stress regulation, and daily life. This episode is packed with science-backed strategies and heartfelt stories that help moms reclaim time, prioritize wellbeing, and forge a life that feels both stronger and more joyful. Whether you’re navigating burnout, fitness goals, or simply the mental load of motherhood, Dr. Amber’s insight offers clarity and encouragement you can put into practice right away. Tune in and get ready to feel empowered, equipped, and reminded that strength—inside and out—is absolutely attainable in the beautiful chaos of motherhood. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of the Strong Like a Mother podcast, Tiffany Wickes and her husband, Adam discuss the dynamics of their 20-year marriage, focusing on communication challenges, parenting stress, and the division of responsibilities. They explore common struggles couples face, such as miscommunication, emotional withholding, and the impact of parenting on intimacy.The conversation emphasizes the importance of open dialogue, understanding individual perceptions, and finding balance in modern family life. In this conversation, Adam and Tiffany explore the dynamics of household responsibilities, the importance of communication in parenting, and the balance between personal goals and family life. They discuss the significance of intimacy and connection in relationships, emphasizing the need for shared visions and mutual support.The dialogue highlights the challenges couples face in maintaining a healthy partnership while navigating the complexities of family life and raising 7 children.Takeaways:Communication is often the weakest part of relationships.Misreading tone can lead to misunderstandings.Emotional withholding can escalate conflicts.It's important to acknowledge each other's feelings.Parenting stress can impact intimacy and connection.Division of responsibilities can create tension in relationships.Open communication about needs is essential.Understanding individual perceptions can prevent conflicts.Couples should work together to manage stress.Finding balance in family life requires teamwork. It's unreasonable to expect your partner to anticipate your needs without communication.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

As the new year begins, Tiffany Wickes challenges the exhausting “new year, new body” narrative that so many women—especially moms—feel pressured to buy into every January. In this heartfelt and wide-ranging episode, she makes a powerful case for why your body isn’t the problem… a lack of support is.Drawing from her own recent experience, Tiffany shares how shifting from self-criticism to compassion—and surrounding herself with the right physical, emotional, and practical support—changed everything. She breaks down harmful wellness messages that equate discipline with worth, thinness with confidence, and constant pushing with health, and replaces them with a more sustainable, life-giving approach.This episode dives into:Why your body is adapting, not failing, in your current season of lifeHow mental load, interrupted sleep, hormones, and caregiving impact healthThe difference between controlling your body and caring for itWhat real support looks like: nourishing food, rest, gentle movement, asking for help, and simplifying expectationsHow the way you talk about your body shapes your children’s relationship with food and self-worthSmall, practical shifts you can make this month to reduce pressure and increase steadinessIf you’re feeling overwhelmed, behind, or tempted to “start over” yet again, this episode is a grounding reminder that health isn’t about pushing harder—it’s about being held better. You don’t need an overhaul. You need compassion, consistency, and support that actually fits your life.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this inspiring episode, we dive deep into the real-life experiences behind Faster Way to Fat Loss with two dynamic women who found transformation through the program — and then took their passion even further.First, we hear from Kimberly McDonough of kimberlyannco.com, whose personal success with Faster Way didn’t just change her health — it ignited a calling. After experiencing profound results, Kimberly became a certified Faster Way coach, guiding others, especially menopausal women, through the same principles that helped her regain confidence, balance, and control over her wellness.We are also joined by Dr. Amber Curtis of Solutions for Simplicity, who brings a unique clinical and holistic perspective to her testimonial. Dr. Curtis shares how Faster Way’s strategic combination of proper nutrition protocols, workout variety, and lifestyle tweaks aligned with her professional approach to health, helping her refine her own habits and integrate sustainable practices with her clients.Together, Kimberly and Dr. Curtis offer honest, motivational stories that go beyond before-and-after photos — exploring mindset shifts, daily struggles, and lasting change. Whether you’re curious about Faster Way for yourself or simply seeking inspiration for your health journey, this episode delivers heartfelt insight and actionable takeaways.Listen in and discover what’s possible when commitment meets the right framework for fat loss and lifelong wellness!Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this candid, end-of-year episode, Tiffany Wickes cuts through the noise of New Year fitness marketing and offers a grounded, no-nonsense guide for choosing a health and fitness program that actually supports long-term wellbeing—not quick fixes.As the fitness industry ramps up its promises of rapid fat loss, Tiffany challenges listeners to shift their focus from speed and aesthetics to sustainable health, strength, and function. She breaks down the non-negotiables of effective programming, including science-based training, whole-foods nutrition, adequate protein and fiber, proper recovery, and realistic expectations—especially for busy women and mothers.This episode dives into why pills, shakes, shots, and extreme calorie manipulation are red flags, why most programs fail to address what truly drives health outcomes, and how lifestyle choices—particularly ultra-processed foods—are impacting not only adult health, but the future health of our children. Tiffany also explains why alignment with your coach matters, why there is no “finish line” in fitness, and how strength, nourishment, and consistency create lasting results.Whether you’re evaluating a new program for the new year or simply want clarity on what actually matters in your health journey, this episode offers a powerful framework to help you choose wisely—and show up for your body and your family with intention.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Strength training is often marketed as a way to look better—but what if its greatest value has nothing to do with appearance at all?On this podcast, Tiffany shifts the conversation away from chasing a certain body type and toward building a body that actually works. She explores how strength training supports functional health: protecting your joints, improving bone density, boosting metabolism, enhancing balance, and helping you move confidently through everyday life. Because being “skinny” doesn’t automatically mean being healthy—and in many cases, under-fueling and under-muscling the body can lead to fatigue, hormone disruption, injuries, and long-term health risks.This show is about redefining health beyond the scale. It’s about strength as a tool for longevity, resilience, and independence—now and in the future. Whether you’re new to lifting or rethinking your relationship with fitness, Tiffany is here to help you build strength for life, not just for looks.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany Wickes discusses her personal journey with dietary changes during perimenopause, focusing on insulin resistance and the impact of various diets. She shares her experiences with different dietary approaches, including the ketogenic diet and intermittent fasting, and introduces the Mastering Diabetes approach, which emphasizes high carbohydrate intake from plant-based sources. Tiffany highlights the importance of carbohydrates and micronutrients in health and wellness, challenging common misconceptions about protein consumption.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

What really works for women in their 40s when it comes to fitness, nutrition, and feeling strong in their bodies? In this episode, Tiffany Wickes breaks down the science-backed strategies that matter most during this transformative decade. From understanding the scale beyond the number and focusing on true body composition, to getting key body metrics measured—like body fat, muscle mass, and even your VO₂ max— Tiffany wants you to work smarter, not harder.She dives into why strength training becomes essential—not optional—as we age, how excessive cardio can work against your goals, and why prioritizing protein is one of the simplest but most powerful changes you can make. Tiffany also touches on the often-overlooked role of gut health and how nurturing your microbiome can support energy, digestion, inflammation control, and overall well-being.If you’re ready to shift from feeling stuck to feeling empowered in your 40s, this podcast is your roadmap.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

The holidays are filled with joy, tradition, and connection, but they can also bring stress, disrupted routines, and a whole lot of comfort-food temptation. In today's episode, Tiffany Wickes, fitness coach and busy mom of 7, breaks down simple, realistic strategies to help you stay grounded and feel your best—without giving up the celebrations you love.We’ll talk about how to avoid holiday stress, build healthier coping habits, and recognize when comfort eating starts creeping in. You’ll learn smart, sustainable ways to prevent unwanted weight gain, keep a steady routine, and prioritize protein, movement, and recovery, even when your schedule is packed. And because boundaries are the ultimate form of self-care, we’ll show you how to set them with confidence—whether it’s with family, food, or your own time.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes sits down with John 'Freeborn' Welch, a corrective exercise and holistic lifestyle coach. They discuss how being born with clubfeet and being addicted to painkillers in his early 20's helped inspire his career today. The interview also discusses John's fitness and holistic healing practice, Freeborn Fitness, and the different modalities he uses to help people heal from lifelong pain. John's practice can be found here, https://freeborn.fitness/ Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

As women, we often become the invisible organizers of everyone else’s lives — managing households, careers, relationships, and emotions — all while trying to find space for ourselves. This invisible labor, known as the mental load, can feel relentless.But after 40, that load often gets even heavier. Midlife brings new challenges: aging parents who need more care, growing children who need less but different kinds of support, shifting hormones, and careers that demand balance and reinvention. The result? A constant mental juggling act that leaves many women exhausted, overwhelmed, and stretched too thin.In this episode, Tiffany unpacks why the mental load intensifies with age — and how to start lightening it. We’ll explore practical, compassionate ways to reduce the overwhelm:Setting boundaries that protect your time and energy.Letting go of perfectionism and embracing “good enough.”Offloading responsibilities at home and work without guilt.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, health coach and busy mom of 7, breaks down the importance of digestive enzymes. She details why this supplement is especially essential for women aged 40 and older. Tiffany shares how stress and the natural aging process can affect how we process food and even nutrient absorption. She also shares her favorite recommendations for digestive enzymes and when to take them. My favorite enzymes:https://bioptimizers.com/shop/products/masszymesThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Balancing motherhood, business, and personal wellness isn’t easy—but it’s possible. In this episode, Tiffany shares real-life strategies for prioritizing fitness and nutrition when you’ve got a busy household, a demanding schedule, and zero quiet time.Episode OverviewIf you’ve ever felt like there’s simply no time to work out or cook healthy meals between homeschooling, household chaos, and work, this episode will help you shift your mindset. Tiffany—mom of seven and multi-business owner—breaks down how she fits fitness and nutrition into her life and why doing so is non-negotiable for staying effective as a mom and woman.What You’ll LearnWhy self-care isn’t selfish: Tiffany explains why strength and proper nutrition are essential for energy, patience, and effectiveness at home and work.Ditch the guilt: Learn how to reframe “mom guilt” and see your workouts as an act of service to your family.Habit over motivation: Why building consistent routines matters more than waiting for motivation to strike.Practical time-saving hacks:30-minute workout plans that get real resultsHow to simplify healthy meal prepWhy you should stop making multiple meals for picky eatersThe 40/30/30 macro split that keeps energy balancedCreating non-negotiable habits: How to build small, daily commitments—like movement and whole-food eating—that transform long-term health.Mentioned in this Episode: Tiffany’s Protein Guide, Protein Snacks Guide, Kids Healthy Lunch Guide, and Quick Meal Guide.Example 30-Minute Workout Plan (available in her program) -> Send Tiffany a DM on Instagram or sign-up here. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, fitness coach and busy mom of seven, shares the five truths about fat loss she would share with us if she weren’t afraid to hurt our feelings. From what it really takes to lose fat, to proper nutrition, Tiffany calls out the biggest mistakes she sees women making. She talks about what it takes to truly stay consistent and why most of us are not tracking our food and movement accurately. FASTer Way Coaching MethodThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, fitness coach and busy mom of seven, shares the top ten most asked questions she receives from her fitness and nutrition community. From prioritizing time to work out as moms, to counting macros, Tiffany shares her best advice for achieving our fitness goals. She also answers questions about how frequently one needs to work out and what type of training is best for fat loss. Listen today to hear all her fitness tips and tricks! Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, health coach and busy Mom of 7, breaks down the difference between exercising and training. She explains how exercising might be the reason you are not seeing consistent results. Tiffany shares how training helps you reach a goal through consistency and a thorough plan, even as a Mom on the go. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, mom of 7 and fitness coach, discusses how she recently incorporated a foam roller into her recovery routine. She shares her journey to foam rolling and how she discovered this was the missing link in her recovery. Tiffany also shares her exact rolling method and gives us tips to incorporate this recovery tool into our own routines. Ben Light; https://www.adventureyourpotential.com/Products mentioned: Foam Roller: https://a.co/d/4h5coI2Trigger Point Ball: https://a.co/d/3WK7juWThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes takes a moment to reflect on how the recent tragic events have encouraged her to be more vocal about her values and her faith. She discusses how her strong faith gives her a purpose in sharing her passions for health and wellness. Additionally, she shares an update on her body recomposition progress and the steps she is taking to lose body fat. Hume Health Body PodReverse Dieting WebinarThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Road marathons create lean, wiry bodies. Mountain ultras? Think sturdy, muscular, and resilient. In this episode, I unpack why trail and mountain ultra runners often carry more muscle than road marathoners—and how you can use those principles (variety, load, time under tension) to build a stronger, more capable body. I’m also sharing the first look at my own plan to train for a 50-mile mountain ultra, including how strength blocks, recovery, and fueling shift across the season.Key TakeawaysTerrain is training. Steep ups recruit glutes/hamstrings; downs load quads; uneven surfaces light up hips, core, and ankles. That variety builds muscle.More time under load = more muscle preserved. Long, lower-intensity efforts with bursts on climbs bias fat use and protect lean tissue.Add load, not just miles. Hydration packs, poles, or a weighted vest turn endurance into strength-endurance.Strength work is non-negotiable. Trail athletes lift to prevent injury, power climbs/descents, and keep muscle through big mileage.Cycle your season. Early: more lifting. Mid: balanced lift/run. Late: more run, maintain strength. Recovery and fueling matter more with age and life load.You don’t need a mountain race to benefit. Walk hills, choose uneven paths, wear a light vest, carry a kid or backpack—endurance + resistance is the winning combo.Try This WeekPick a walking route with two hills and take them on purpose.Do one walk with a light pack or weight vest (start small).Add two strength sessions (lower body + core focus) to your calendar.Links From This EpisodeFollow my ultra training journey on Instagram (highlight bubble has all the updates).Want help blending strength, smart cardio, and nutrition? Check out my coaching links in the show notes.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In today's episode, Tiffany Wickes, health coach and mom of seven, breaks down the 9 biological processes that cause our bodies to age faster internally. She also shares how lifestyle choices, such as nutrition, exercise, and stress management, can alter these biological processes to slow down aging and help us optimize our health. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

This week, Tiffany Wickes, mother of 7, shares with us do's and don'ts of helping other children at the park, the latest on homeschooling,  as well as how she manages the controversial topic of cell phones with her kids. She also shares potty training updates and her approach to managing expectations for each child. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Are you constantly tired, holding onto stubborn belly fat, craving sugar and salt, or feeling wired but exhausted? You might be dealing with cortisol imbalance—and it could be wrecking your energy, sleep, mood, and weight loss goals.In this episode, Tiffany Wickes—nutrition & fitness coach and mom of 7—breaks down what cortisol is, why so many moms have too much of it for too long, and what you can do to get it back in balance.You’ll learn:What cortisol does in your body (and why you need it—but in the right amounts)Common symptoms of cortisol imbalance, from belly fat and PMS changes to mood swings and afternoon crashesSurprising triggers that spike cortisol (including some “healthy” habits)Why skipping meals, fasting too long, and overdoing cardio can backfireThe connection between cortisol, melatonin, and poor sleepSimple, doable strategies to reset and recoverTiffany shares practical tips you can start today—from eating protein within an hour of waking, to strength training instead of endless cardio, to prioritizing rest and smart supplementation.If you’ve been feeling stuck, sluggish, or like your body isn’t responding no matter how “healthy” you eat, this episode will help you understand what’s going on under the surface—and how to fix it.Links & Resources:Join the 5-Day Cortisol Reset → Only $20! Starts on the 18th. Learn how to nourish your body, balance your hormones, and feel functional again. Sign up here or visit Tiffany’s Instagram.Recommended Magnesium: Mag Breakthrough by BiOptimizersThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

If you’ve ever felt drained halfway through a workout, struggled to recover, or wondered why you’re not seeing results even though you’re tracking your macros, this episode is for you.I’m breaking down the exact strategy I use to match nutrition with different types of workouts—so your body gets the fuel it needs, when it needs it, without wasting energy or stalling your progress.You’ll learn:Why your macros should shift depending on whether you’re doing strength training, HIIT, Pilates, yoga, or taking a rest dayHow carbs, fats, and protein each play a role in performance and recoverySimple example meals for every workout type (so you’re never guessing what to eat)What happens when you mismatch your fuel with your training—and how to fix it fastThe role of adrenal health and cortisol in workout performance and fat lossWhether you’re lifting heavy, going for a recovery walk, or taking a day off, I’ll show you how to eat smart, not just clean, so you can build muscle, burn fat, and feel strong without burning out.Links & Resources:Join the 5-Day Cortisol Reset Program → Starts today! Learn how to fuel for your workouts, balance hormones, and get lasting results. Sign up here or DM me “CORTISOL” on Instagram.Past Episode: The Truth About Keto and Why Most People Do It WrongThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Ever look in the mirror after a trip or a salty meal and think, “Why do I look so puffy?” You’re not alone—and it’s not always fat. It might just be water weight.In today’s episode, Tiffany Wickes, certified nutrition and fitness coach (and mom of 7), breaks down the real reasons behind bloating and water retention—and what you can do about it naturally and safely. We’ll talk about:What causes water retention (hint: it’s not just salt)Why under-eating and dehydration can actually make you retain more waterThe surprising connection between stress, blood sugar, and bloatingMy personal story of gaining 4 pounds of water weight on vacation—and how I dropped it in 2 daysWhy sleep and hormones play a huge role in how your body looks and feelsTips to reduce puffiness, including foods that help flush water outHow movement (even just walking) impacts digestion and water balanceWhat to look out for if your bloating might be something more seriousYou’ll also learn about:Potassium-rich foods that help regulate hydrationEstrogen dominance and how fiber helps you eliminate excess hormonesWhy canned and processed foods sneak in more sodium than you thinkA few tough-love thoughts on “not having time to cook”This episode is packed with education, tough truths, and real-life mom moments (including recording with a kid in the background). If you’ve been feeling bloated, tired, or frustrated with your body—this one’s for you.Links & Mentions:Brewer’s Diet for Pregnancy (for listeners who are pregnant)My personal tips for batch cooking and keeping whole food prep simplePrevious episode on blood sugar, stress, and continuous glucose monitoringWant more 1:1 support or have questions? Send me a message or hop over to our Strong Mama community and let’s chat.If this episode helped you feel seen or gave you an action step you’re excited to try, please leave a review and share it with another woman who needs this encouragement.Stay strong, mamas—and don’t forget to drink your water.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Ladies, it’s time to clear up the confusion around fat loss—and get real about what actually works for women.In this solo episode, Tiffany Wickes, certified nutrition and fitness coach and mom of 7, breaks down the most searched questions women have about fat loss… and gives you the honest, no-fluff answers you deserve.We’re talking about:The truth about hormone health and fat lossWhy sleep and stress are silently sabotaging your goalsThe real deal with metabolic differences between women and menWhat effective strength training really looks likeHow mindset, joy, and even self-talk influence your resultsThe role of macros (protein, fat, and carbs) and why you can’t copy-paste someone else’s planWhy the number on the scale isn’t the whole storyHow to customize fitness even if you’re recovering, older, or need chair workoutsWhether you're just starting your health journey or you've been stuck in the restrict–burnout–repeat cycle, this episode is for you.I’ll help you shift from “just trying to lose weight” to fueling your body, building strength, and creating sustainable results that actually feel good.Want to go deeper or get personalized help? Let’s talk macros, workouts, and what will actually work for you. Shoot me a DM on Instagram or connect inside our Strong Mama community. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Ever wondered what a nutrition coach actually takes every morning? In this episode, Tiffany Wickes walks you through her exact morning supplement routine — what she uses, why she uses it, and how it supports everything from her gut health and stress levels to muscle recovery, hydration, and energy.This isn’t a one-size-fits-all list — Tiffany shares how she chooses supplements based on lab testing, her own body’s needs, and what actually makes a difference in her day.Here’s what’s covered:Tiffany’s go-to electrolyte, colostrum, collagen, and creatine picksWhy she swears by NAD+ and amino acids for energy + muscle preservationHow she manages stress and supports her nervous system with GABA + L-theanineHer post-supplement morning routine and how she stacks habits for better resultsWhether you’re a fellow supplement nerd or just curious where to start, this episode breaks it down in a super real and relatable way.🎥 Want to see the products? Watch this episode on YouTube Products mentioned in this episode: LMNT Electrolyte SupplementLiposomal NAD+ for Cellular LongevityCore Colostrum from Equip (coupon code WICKES gets you 15% off)GABA + L-TheanineSkin & Bone CollagenThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

Join Tiffany Wickes for an enlightening conversation with Physical Therapist, Dr. Melissa Stendahl, a specialist in pelvic health. Tiffany and Melissa dive into the often unspoken topics of pelvic health, including common issues like sacroiliac joint pain, pain during intimacy, and the importance of pelvic floor therapy. Dr. Stendahl shares her journey into this field and offers valuable insights for both women and men.Key Topics:Introduction to pelvic health and its importance Dr. Stendahl's background and journey into pelvic health Common pelvic health issues and their solutions The role of pelvic floor therapy in postpartum recovery Addressing pelvic health concerns in men Innovative solutions from Liv Labs for pelvic floor strengtheningStay strong and informed about your pelvic health. For more insights, follow Dr. Stendahl and Liv Labs on Instagram at @LivLabsFitness and check out their latest innovations for pelvic floor fitness on their website: https://www.liv-labs.com/APTA Provider RegistryHerman and Wallace Provider RegistryThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

 In this episode of Strong Like a Mother, Tiffany Wickes introduces a fun, low-impact, and surprisingly powerful fitness habit: rebounding. Also known as mini trampoline workouts, rebounding supports your lymphatic system, boosts energy, improves pelvic floor strength, and helps with fat loss—all without stressing your joints.Whether you're over 35, managing hormones, or just trying to squeeze movement into your busy day, this episode will show you why bouncing for just 10–20 minutes a day might be your new secret weapon.Tiffany breaks down:Why rebounding is great for metabolism and detoxHow it supports bone density and pelvic floor healthEasy ways to get started (even if your kids think it’s a toy)Success tips to make rebounding a daily habitReady to work smarter, not harder? Let’s get bouncing.Products mentioned in this episode: Fitness TrampolineThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany Wickes explores the benefits of creatine beyond muscle building, particularly its impact on brain health and cognitive performance for women over 35. She discusses the science behind creatine, its safety, and who might benefit from supplementation, emphasizing the importance of mental clarity and resilience in daily life.TakeawaysCreatine is a naturally occurring compound in muscles and the brain.Creatine supplementation can improve cognitive performance, especially for women over 35.Studies show creatine can enhance memory recall and reduce mental fatigue.Women generally have lower creatine stores than men, making supplementation beneficial.My favorite creatine products mentioned in this episode: Non-GMO Creatine from ProMixShop Supplements from FasterWayCreatine from ThorneThank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany takes us along on her daily walk and discusses her recent trip to Arches National Park. She also shares other life updates like potty training her youngest child, her vaginal microbiome results, and whether or not she is entering perimenopause. Tiffany also discusses updates on her blood sugar results and how she is optimizing her overall health through proper supplementation and nutrition. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode of the Strong Like a Mother podcast, Tiffany Wickes interviews Eric Scott, co-founder of Postpartum Care USA, to discuss the critical need for improved postpartum care in America. Eric shares the story behind the founding of their clinic, the challenges faced by postpartum women, and the importance of holistic approaches to maternal health. The conversation emphasizes the need for education, advocacy, and the involvement of fathers in supporting postpartum recovery. Eric outlines key priorities for postpartum care and highlights the significance of addressing postnatal depletion syndrome. The episode concludes with resources for mothers and fathers seeking support in their postpartum journeys.🎁 Exclusive Gift for Our Listeners! 🎁We’ve partnered with Postpartum Care USA to bring you an incredible bundle of FREE postpartum resources—worth hundreds of dollars!✨ Here’s what you’ll get:Morning Routine PDFDigital copy of What is Mommy DoingThyroid & Cortisol GuidesBreastfeeding, Nutrition & Intimacy SupportHusband Survival + Postpartum Boundaries Guides20-page Mama Thrive WorkbookLifetime access to their postpartum recovery courses on Skool.comPLUS: Get a FREE Assessment Call (normally $55) to explore holistic, all-natural postpartum healing.💛 Just say you heard about it on the podcast and head to: www.postpartumcareusa.com to claim your gift. Takeaways:Postpartum care in America is severely lacking.Education is crucial for postpartum women and their families.Postnatal depletion syndrome can last for years after childbirth.Investing in postpartum care is essential for mothers' health.Fathers play a vital role in supporting postpartum recovery.Holistic approaches can significantly improve postpartum symptoms.Proper lab work is necessary to identify deficiencies in postpartum women.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany sits down with Deena Thompson, Certified Nutrition Specialist, to discuss her health journey and how she became interested in nutrition. They discuss how Deena's autoimmune disorder led her down a path of root cause medicine and how that changed her approach to health and wellness. Additionally, they discuss healthy and sustainable weight loss through Ozempic, the importance of maintaining muscle mass as we age, and how she approaches counseling her clients on nutrition to help them reach their health goals. Deena's website can be found here and her Instagram can be found here. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany discusses Deepak Chopra's Seven Pillars of Wellness, also known as the Seven Spiritual Laws of Success. She details how creating a more balanced and fulfilling life by integrating physical, mental, and spiritual well-being can improve one's overall health and happiness. She also shares how she incorporates each pillar into her own life and how the FASTer Way method helps her achieve these goals. The Brain FM app can he found here. More info on Deepak Chopra can be found here. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube

In this episode, Tiffany reshares one of her most popular episodes to date: macro tracking. Tiffany dives into the love-hate relationship many fitness enthusiasts have with macro tracking. Whether you're new to tracking macronutrients (carbs, proteins, and fats) or a seasoned pro, this episode covers the benefits, challenges, and practical tips to help you decide if this method is right for you.From potential pitfalls like food obsession and the learning curve, to the incredible benefits of personalized nutrition and enhanced performance, she breaks it all down. Plus, she shares how to simplify the process and tools she recommends for making macro tracking more manageable.What You'll Learn in This Episode:What is Macro Tracking?Cons of Macro TrackingPros of Macro Tracking:Tips to Simplify Macro Tracking using apps like Faster Way and ChronometerLinks & Resources Mentioned:Faster Way AppCronometer AppIf you’ve ever wondered whether macro tracking is worth the effort, this episode is for you! Tune in to learn how it can be a game-changer for your health and fitness journey—or decide if it’s not the best fit for your lifestyle.Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you:Cozy Earth - WICKESSHOME for 20% off through April 1st.Equip Protein - 15% off with code WICKESMasa Chips - 25% off code STRONG $50 or moreOliveda Skincare & Makeup LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.Join the FasterWay and Get Coached by TiffanyLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.WebsiteInstagramLinkedInFacebookYouTube