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 crashes
  
  
• Surprising triggers that spike cortisol (including some “healthy” habits)
  
  
• Why skipping meals, fasting too long, and overdoing cardio can backfire
  
  
• The connection between cortisol, melatonin, and poor sleep
  
  
• Simple, doable strategies to reset and recover
  
  

Tiffany 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 BiOptimizers
  
  

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

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 day
  
  
• How carbs, fats, and protein each play a role in performance and recovery
  
  
• Simple 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 fast
  
  
• The role of adrenal health and cortisol in workout performance and fat loss
  
  

Whether 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 Wrong

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

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