142. Recap of My First Mountain Marathon + My Training and Fueling Plans

143. Food Noise, Cravings & GLP-1s: What’s Actually Happening?

In this episode, Tiffany dives into one of the most talked-about — and emotionally charged — topics in the health and wellness space right now: food noise. Is it a real physiological experience? Is it just rebranded cravings? And where do GLP-1 medications actually fit into the conversation? Tiffany unpacks the cultural shift that has caused many women to fear hunger, appetite, and cravings altogether, while also acknowledging that for some people, constant thoughts about food can feel genuinely overwhelming. She explores the difference between normal human appetite and the patterns that can develop from chronic dieting, blood sugar instability, stress, nutrient deficiencies, sleep deprivation, and years of restriction. She also gives a nuanced perspective on GLP-1 medications — not from a place of shame or hype, but from a physiological and behavioral standpoint. Rather than framing these medications as “good” or “bad,” Tiffany discusses how they may create enough mental space for some people to finally build consistency and healthier routines, while also emphasizing the importance of understanding what’s happening underneath the surface. This episode is ultimately about reclaiming a healthier relationship with hunger, food, and your body — without spiraling into fear, obsession, or black-and-white thinking. Key Takeaways * Hunger is not a character flaw. Tiffany challenges the idea that normal appetite should automatically be labeled as “food noise.”  * Cravings can come from many different sources. Blood sugar crashes, sleep deprivation, stress, chronic restriction, and nutrient deficiencies can all influence eating behaviors.  * GLP-1s don’t magically create discipline. For some people, they simply reduce enough mental overwhelm to help healthier habits finally stick.  * Modern culture thrives on instant gratification. Tiffany discusses how dopamine-driven behaviors extend far beyond food and affect self-regulation overall. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

142. Recap of My First Mountain Marathon + My Training and Fueling Plans

In this episode, Tiffany recaps her experience running her very first mountain marathon — a brutal but rewarding 26.7-mile race with nearly 6,000 feet of elevation gain around Mount Timpanogos in Utah. She shares what the training process actually looked like, how different mountain running is from road racing, and the physical and mental challenges that came with preparing for an endurance event of this size. Tiffany also opens up about the setbacks she faced along the way, including tearing a calf muscle early in training and discovering the issue was actually connected to tight hamstrings and mobility restrictions higher up the chain. She talks about the recovery tools and body work she incorporated, from foam rolling and sports massage therapy to peptides, mobility work, and strength training, and why endurance training forced her to become more intentional about recovery than ever before. She walks listeners through how she fueled her body during training and race day, how her approach to nutrition shifted while preparing for endurance events, and the surprising things she learned about pacing, strength, flexibility, and “time on feet” training. This episode is equal parts race recap, training diary, and honest conversation about what it takes to push your body through something hard — especially in midlife and motherhood. Whether you’re a runner, training for your own big goal, or simply curious about what mountain marathon prep actually looks like, this episode offers a behind-the-scenes look at the highs, lows, and lessons Tiffany took away from the experience. Key Takeaways * Mountain marathons are a completely different beast. Elevation gain, technical terrain, and downhill impact change everything compared to road racing.  * Recovery work matters just as much as training. Mobility, fascia work, strength training, and recovery tools became essential after injury setbacks.  * Building endurance takes patience. Tiffany shares why her training focused on gradual “time on feet” increases rather than obsessing over pace.  * Fueling properly changes performance. Nutrition and strategic fueling played a major role in sustaining long-distance training and recovery. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

141. How To Stay Safe While Running Alone Without Living In Fear

In this episode, Tiffany talks about something she gets asked about often as a woman training outdoors: how to stay aware and safe while running alone. Whether you’re a beginner walker, training for long-distance races, or simply trying to get outside more consistently, this conversation is about balancing freedom, confidence, and wisdom — without spiraling into fear. Tiffany shares practical safety habits she personally uses while running solo, including situational awareness, route choices, body language, timing, technology, and trusting your intuition. She also discusses the importance of staying mentally present instead of completely checked out with music, podcasts, or your phone while moving through public spaces. But this episode goes deeper than just “carry pepper spray.” It’s also about reclaiming confidence in your body, learning to pay attention to your surroundings, and understanding that preparedness is empowering — not paranoid. Tiffany speaks candidly about the realities women face while still encouraging listeners not to stop living their lives or pursuing goals because of fear. If you’ve ever felt nervous about walking or running alone, especially as a woman or mom, this episode offers grounded, practical strategies to help you move through the world with more awareness and confidence. Key Takeaways * Situational awareness is your first line of defense. Staying mentally present matters more than being distracted by music or your phone.  * Preparation creates confidence. Route planning, sharing your location, and carrying safety tools can help you feel more secure outdoors.  * Trust your instincts. Tiffany emphasizes listening to your gut when something or someone feels “off.”  * You can be cautious without living in fear. The goal isn’t paranoia — it’s learning how to move through the world wisely while still enjoying your life.  Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

140. The Pathology of Inactivity: Reclaiming Your Health in a World Built for Convenience

In this episode, Tiffany tackles a hard but empowering truth: most chronic health conditions don’t appear out of nowhere. While genetics and unavoidable circumstances absolutely play a role, many of the symptoms women are struggling with today are also the accumulated result of repeated daily habits — how we eat, how little we move, how chronically stressed and overstimulated we’ve become, how poorly we sleep, and how often convenience wins over long-term health. This conversation is not about blame or shame. Tiffany makes it clear that modern life is demanding, motherhood is exhausting, and many women are simply doing the best they can with the information and capacity they have. But she also challenges the mindset that declining health is just “bad luck” or an inevitable part of aging. The goal of this episode is to help listeners reclaim agency and recognize that small daily decisions compound over time — in both directions. She discusses the ways convenience culture has normalized ultra-processed food, sedentary living, chronic stress, poor recovery, and nervous system overload, while also encouraging women not to swing into fear or perfectionism. Instead, she invites listeners to focus on foundational habits that support long-term vitality, energy, resilience, and metabolic health. If you’ve been feeling discouraged, disconnected from your body, or stuck in the cycle of reacting to symptoms instead of addressing the roots, this episode offers a grounded perspective: your body is constantly responding to the environment and habits you create around it — and that means you have more influence than you think. Key Takeaways (4) * Chronic illness is often cumulative, not random. Daily habits around food, movement, stress, and sleep add up over time.  * Convenience has a cost. Modern lifestyles frequently prioritize speed and comfort at the expense of long-term health and recovery.  * This is about agency, not shame. Tiffany emphasizes that understanding the impact of habits should feel empowering, not condemning.  * Small changes matter. Consistent foundational habits can dramatically influence energy, metabolism, inflammation, and overall wellness over time.  Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]

139. Healthy Habits To Keep The Spice Alive In Your Relationships

In this episode, Tiffany shifts the conversation from macros and workouts to something just as important — your relationship. Specifically, how the way you take care of yourself directly impacts the connection, energy, and intimacy you bring into your marriage. Because let’s be honest… when you’re exhausted, overstimulated, undernourished, and running on empty, your relationship is usually the first place it shows up. Not because you don’t care, but because there’s simply nothing left to give. Tiffany unpacks why “keeping the spark alive” isn’t about doing more for your partner — it’s about building a life that actually supports your energy, mood, and capacity. She walks through simple, foundational habits that often get overlooked but make a massive difference over time. Think: how you sleep, how you fuel your body, how you move, and how you protect your time and energy. This isn’t about perfection or rigid routines — it’s about creating a baseline where you feel good enough to show up as a present, connected partner. If you’ve been feeling disconnected, touched-out, or just not like yourself lately, this episode is your reminder that the “spice” in your relationship doesn’t come from a quick fix. It comes from consistently taking care of the woman at the center of it all. Thank you for supporting my small business. Here are some brands I trust and use myself with a discount for you: Cozy Earth [https://cozyearth.com/] - WICKESSHOME for 20% off through April 1st. Equip Protein [http://equipfoods.com/wickes] - 15% off with code WICKES Masa Chips [https://sf.masachips.com/STRONG?fbclid=IwY2xjawJX3HpleHRuA2FlbQIxMAABHX1CQkoUDLVYvbsFcs-5VJvXoAxLVAUOK1CsPBCvhUydxCa_HzzxZSHrEQ_aem_L5GcG0AaBiQzCfYCWoaUGw] - 25% off code STRONG $50 or more Oliveda Skincare & Makeup [https://us.olivetreepeople.com/?referral=Tlwickes]  LMNT Electrolyte Supplement [http://elementallabs.refr.cc/tiffanywickes] - Get a free Sample Pack when you purchase through this link. Join the FasterWay and Get Coached by Tiffany [https://www.fasterwaycoach.com/?aid=Tiffanylwickes] Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts. Website [https://www.tiffanywickes.com/] Instagram [https://www.instagram.com/tiffanylwickes/] LinkedIn [https://www.linkedin.com/in/tiffany-wickes-ab9784183/?trk=public_profile_browsemap_profile-result-card_result-card_full-click%20] Facebook [https://www.facebook.com/tiffany.wickes%20] YouTube [https://www.youtube.com/@tiffanywickes1699]