To the Nines Podcast

In this episode, we dive into mindfulness during the holiday season, particularly around your nutrition and well-being. With Christmas just a few days away, it's easy to feel overwhelmed by the food chatter, seasonal stress, and expectations. Together, let’s explore how intentional awareness can help you enjoy the holidays without guilt and set the stage for your health goals in 2025.What You'll Learn in This Episode:The difference between weight loss and fat loss and why it matters for your health.The importance of mindfulness in managing holiday stress and making intentional choices around food.Why seasonal depression and food-related guilt are common during the holidays—and how to approach these feelings with compassion.Practical tips for enjoying holiday treats without overindulging or experiencing shame.Use these last few weeks of the year to build awareness about your eating habits, especially when you're feeling stressed or overwhelmed, and set thoughtful health and wellness goals for the new year.Resources Mentioned:Article: Anxiety and Depression in Men Upcoming Episode: A deep dive into GLP-1 peptides and their role in fat loss.Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

Understanding the balance between the sympathetic and parasympathetic nervous systems could be the missing link in your fat loss journey. In this episode, Tiffany Wickes breaks down how the sympathetic nervous system responds to stress by increasing heart rate, releasing adrenaline, and pulling glycogen from cells—vital in emergencies but potentially harmful if constantly activated. On the other hand, the parasympathetic nervous system helps the body rest and digest, slowing the heart rate and conserving energy for optimal functioning. Tiffany explains why chronic stress can hinder fat loss and how improving sleep hygiene can help shift your body into a more balanced state. Everyone’s metabolic needs are different, and knowing how to support your nervous system can make a significant difference in your health and fitness goals. Ready to take charge of your fitness? Join the next Faster Way fitness group starting January 6th!Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

Tiffany Wickes talks about 2 powerful methods for fat loss, muscle gain and overall health: time restricted eating and true intermittent fasting. Time restricted eating is eating all your daily calories within a certain window, like 8 or 12 hours, in line with your circadian rhythms to improve metabolic health, digestion and fat loss. True intermittent fasting is extended fasting of 24 hours or more and offers benefits of autophagy and metabolic resets but requires more discipline. Tiffany explains why time restricted eating is more sustainable for most people and intermittent fasting is a game changer for those dealing with chronic health issues. She also shares how combining time restricted eating with increased protein and strength training will amplify fat loss and muscle gain. If you have questions about which option could work for your fitness goals, reach out to me on social media! I am happy to chat in the DMs. Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

What are the most effective ways to lose fat? In this episode, Tiffany Wickes dives into some of Google’s most searched fat loss questions, addressing topics like cardio, strength training, belly fat, and even trendy tools like waist slimmers. Can drinking more water or eating healthy really make a difference? And what’s the truth about spot reduction and calorie deficits? Tiffany breaks it all down with no-nonsense advice to help you separate fact from fiction. Don’t miss this episode packed with insights to help you on your fitness journey.Want to learn even more about Fat Loss? Reach out to me on my website and keep listening to the podcast. For the month of December, I’ll be doing short episodes jam-packed with value, so make sure you're subscribed to the podcast to get the updates right when they come out!Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

The holidays can be a tough time to maintain your health goals, but it’s not impossible! Your favorite health and fitness coach, Tiffany Wickes, shares practical tips to stay on track without feeling deprived. So yes, you can enjoy that sweet potato casserole that your grandma made for Thanksgiving! In this episode you’ll learn:why starting your day with protein and plenty of water is key to keeping cravings in check. how combining HIIT workouts and daily walks can help you burn calories while managing stressPlus, get advice on limiting alcohol consumption to stay consistent with your goals. Tune in for actionable strategies that let you enjoy the season without sacrificing your weight loss and muscle building progress!For more holiday health and fitness tips, be sure to download the Macros for Beginners Guide. Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

100% of my clients overwork themselves and undereat. Welcome to the club if this is you, you’re not alone! In today’s episode I share my story of wrecking my body and how incorporating strategic rest days and active recovery days can catapult your fat loss results.  The next coaching round is on November 28th!https://www.fasterwaycoach.com/?aid=TiffanylwickesLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

Your path to fitness doesn't have to be daunting, grueling, or rigid.There's a fast, yet sustainable, track to fat loss, and it's more straightforward than you think. Introducing the concept of Non-Exercise Activity Thermogenesis, or NEAT, a fantastic component of The FASTer Way to Fat Loss and your new ally for possibly the best health ever!Want to know how this method can help you tone up in ways you’ve only dreamed of? Keep listening to discover the mechanics behind this slimdown secret that offers both sustainability AND success!Check back to see when my next coaching round begins!Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

Like any change you make with your health, it’s easier to stick with new habits when you take them one at a time. It’s no different here. Start small by incorporating one or two of these methods into your daily routine. You might begin with a castor oil pack session in the sauna once a week, or add some dandelion tea to your morning ritual. Remember, consistency is key when it comes to supporting your liver health.Always consult with a healthcare professional before starting any new health regimen, especially if you have pre-existing conditions or are taking medications.Links To Castor Oil Packs: https://www.shopqueenofthethrones.com/products/castor-oil-pack?gad_source=1&gbraid=0AAAAACrD8V8IVylK1WOs99HtFHZU_lvX_ Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

What NOT To Do If You Want To Lose Fat in Your 30s and Beyond (Bonus FREE Meal Guide in the show notes!) If you haven’t realized by now, aging is like a ballroom dance you do with your body and hormones are leading the steps across the dance floor. Lean into the hormones, understand them, and work with them, not against them. Get good sleep. Take walks. Enjoy rest. And don’t keep doing what isn’t working. Don’t deprive yourself of foods you enjoy; don’t spend more time working out than investing in quality time with friends and family; don’t buy into the standard protocols built for a general audience. DO listen to your body. DO invest in a virtual fitness subscription like the FASTer Way that gives you a clinically proven app with complete support from trainers, and a personal coach that’s me! A done-for-you meal plan, and daily new workouts you don’t have to think about. DO find friends to enjoy life with and enjoy the dance with you. Embrace progress over perfection and stay consistent, not perfect, but consistent, and you will see changes over time. For more about the FASTer Way and to join the next 6-week New Client Program, click here.  https://www.fasterwaycoach.com/?aid=Tiffanylwickes       FREE Anti-Diet Guide: https://www.fasterwaycoach.com/guides/free-anti-diet-guide#TiffanylwickesLet’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube

If you've been struggling with traditional diets or feeling frustrated with your current approach, carb cycling might be worth exploring. If what you have been doing isn't working for you, then I challenge you to try something completely different. What do you have to lose?So, are you ready to stop fearing carbs and start using them to your advantage? It's time to embrace the power of strategic eating and finally achieve the results you've been working so hard for. Your body (and your taste buds) will thank you!Let's leave behind the outdated notion that all carbs are bad. Instead, let's focus on nourishing our bodies with the right foods at the right times. With carb cycling, you can enjoy your favorite foods, fuel your workouts effectively, and still reach your fat loss goals.Remember, sustainable weight loss isn't about deprivation – it's about finding an approach that works for your body and lifestyle. Carb cycling might be the missing piece in your fitness puzzle! To learn more about my program and how I help people get strong, healthy, and lean-grab this guide!Let’s Connect! I share tons of fitness tips and more behind the scenes on my social accounts.Website Instagram LinkedIn FacebookYouTube