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.

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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:

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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.

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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:

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

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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:

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Oliveda Skincare & Makeup

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

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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:

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

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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:

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Oliveda Skincare & Makeup

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

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

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