146. Body Composition vs. Weight Loss: Why Your Training and Nutrition Need to Match Your Goals

146. Body Composition vs. Weight Loss: Why Your Training and Nutrition Need to Match Your Goals

If you've ever felt frustrated because you're working hard but not seeing the results you want, this episode is for you. Today, I'm breaking down the difference between weight loss, fat loss, and body composition—and why understanding that difference can completely change how you approach your nutrition and training. One of the biggest mistakes I see people make is choosing workouts that don't align with their actual goals. If your goal is to build muscle and improve body composition, endless cardio isn't the most effective strategy. On the other hand, if you're training for a marathon, mountain race, or endurance event, lifting weights alone isn't going to adequately prepare your body for the demands of that sport. The type of training you do should support the outcome you're trying to achieve. We also dive into macros, energy balance, muscle preservation, and why calories alone don't tell the whole story. Your body responds differently depending on how you're fueling it, how you're training, and where those nutrients are being utilized. Understanding these concepts can help you stop spinning your wheels and start making intentional progress. Whether your goal is fat loss, improved athletic performance, increased strength, or simply feeling better in your own skin, this episode will help you think more strategically about how your workouts and nutrition work together. 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]

145. Pregnant Again? What My Body Looked Like After a Mountain Marathon

A week and a half after completing my first mountain marathon, I received a surprising comment on social media asking if I was pregnant. While the question made me laugh, it opened the door to an important conversation about recovery, body image, and what actually happens to the body after a major endurance event. In this episode, I break down the physiology behind post-race weight fluctuations, water retention, inflammation, glycogen restoration, and why many women mistakenly assume they've "ruined their progress" after a race, intense training cycle, or other major physical challenge. The reality is that a body recovering well often looks softer, fuller, and puffier than expected—and that's usually a sign that it's doing exactly what it's supposed to do. I also draw parallels between marathon recovery and motherhood, discussing how pregnancy, birth, and breastfeeding place enormous demands on the body that deserve the same patience, grace, and respect we give athletic recovery. Too often, women expect themselves to bounce back immediately from significant physical stressors without allowing time for healing. This episode is a reminder that recovery is not failure. Sometimes the strongest thing you can do is trust the process, nourish your body, and allow it to rebuild stronger than before. Key Takeaways * Post-marathon weight gain is often caused by water retention, inflammation, and glycogen restoration—not body fat gain. * A body that looks softer after a major endurance event is often a body that is recovering effectively. * Pregnancy, birth, and breastfeeding are significant physiological stressors that require time, nourishment, and recovery. * Performance goals and aesthetic goals don't always align, and there are seasons when recovery deserves to take priority. 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]

144. Peptides: My Personal Experience, Results, and Why I'm Still Skeptical of GLP-1s

In this episode, I'm sharing my personal experience with several popular peptides, including PT-141, BPC-157, TB-500, MOTS-c, and CJC-1295/Ipamorelin. I'll walk you through why I decided to try them, what results I noticed, and where I believe they may have supported my recovery, training, and overall health. This isn't a conversation about finding a shortcut or chasing the latest health trend. As a nurse, health coach, endurance athlete, and mom of seven, I firmly believe that nutrition, strength training, sleep, recovery, and stress management are still the foundation of long-term health. Peptides may have a place, but they should never replace the basics. I also share my thoughts on GLP-1 medications and why I've remained cautious despite their growing popularity. While I understand why many people are interested in them, I have concerns about muscle preservation, long-term metabolic health, and relying on appetite suppression without addressing the underlying habits that drive health outcomes. If you've been curious about peptides, wondering whether they're worth exploring, or simply want to hear an honest discussion about recovery, performance, and longevity, this episode is for you. Key Takeaways * Not all peptides work the same way, and individual results can vary significantly. * Recovery still comes down to the fundamentals: nutrition, sleep, movement, hydration, and stress management. * Preserving muscle mass should be a priority for anyone pursuing fat loss or long-term health. * I share why I'm taking a cautious approach to GLP-1 medications and what concerns me most about their widespread use. 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]

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]