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 Haver
• Strong Like a Mother episode on lessening the mental load

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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 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.

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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 Perimenopause

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 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