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

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 loss
  
  
• Why sleep and stress are silently sabotaging your goals
  
  
• The real deal with metabolic differences between women and men
  
  
• What effective strength training really looks like
  
  
• How mindset, joy, and even self-talk influence your results
  
  
• The role of macros (protein, fat, and carbs) and why you can’t copy-paste someone else’s plan
  
  
• Why the number on the scale isn’t the whole story
  
  
• How to customize fitness even if you’re recovering, older, or need chair workouts

Whether 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:

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 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 picks
  
  
• Why she swears by NAD+ and amino acids for energy + muscle preservation
  
  
• How she manages stress and supports her nervous system with GABA + L-theanine
  
  
• Her post-supplement morning routine and how she stacks habits for better results
  
  

Whether 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 Supplement

Liposomal NAD+ for Cellular Longevity

Core Colostrum from Equip (coupon code WICKES gets you 15% off)

GABA + L-Theanine

Skin & Bone Collagen

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

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 strengthening

Stay 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 Registry

Herman and Wallace Provider Registry

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

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 detox
  
  
• How it supports bone density and pelvic floor health
  
  
• Easy ways to get started (even if your kids think it’s a toy)
  
  
• Success tips to make rebounding a daily habit

Ready to work smarter, not harder? Let’s get bouncing.

Products mentioned in this episode:

Fitness Trampoline

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

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.

Takeaways

• Creatine 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 ProMix

Shop Supplements from FasterWay

Creatine from Thorne

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