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 water
  
  
• The surprising connection between stress, blood sugar, and bloating
  
  
• My personal story of gaining 4 pounds of water weight on vacation—and how I dropped it in 2 days
  
  
• Why sleep and hormones play a huge role in how your body looks and feels
  
  
• Tips to reduce puffiness, including foods that help flush water out
  
  
• How movement (even just walking) impacts digestion and water balance
  
  
• What to look out for if your bloating might be something more serious
  
  

You’ll also learn about:

• Potassium-rich foods that help regulate hydration
  
  
• Estrogen dominance and how fiber helps you eliminate excess hormones
  
  
• Why canned and processed foods sneak in more sodium than you think
  
  
• A 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 simple
  
  
• Previous episode on blood sugar, stress, and continuous glucose monitoring
  
  

Want 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:

Equip Protein - 15% off with code WICKES

Masa Chips - 25% off code STRONG $50 or more

Oliveda Skincare & Makeup

LMNT Electrolyte Supplement - Get a free Sample Pack when you purchase through this link.

Join the FasterWay and Get Coached by Tiffany

Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.

Website

Instagram

LinkedIn

Facebook

YouTube