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Macros

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Why You Need Carbs to Tone

If you’re serious about building a body composition you love, carbs aren’t just helpful; they’re essential. Building definition without carbs will be one of the hardest things you ever do, and here’s why...

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How to Balance Your Macros for Sustained Energy

Macronutrients aren’t just about what & how much you eat in a day — there’s an art to supporting your body’s natural rhythms, giving you sustained energy and lasting results. Let’s look at how to do it!

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The Three Core Protein Sources (and How to Use Them)

Different proteins have different uses, and once you know their best uses, it will be much easier to look, feel, and live like your best self! Let’s cover the Big 3...

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Quick-Start Guide to Intuitive Eating

The simplest way to make macros fun is to make them feel natural — and in this guide, we’re covering exactly how to do that. If you stay consistent, in time you’ll be able to confidently assemble any meal or order from any restaurant without having to look at an app or chart!

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Tracking Macronutrients For Weight Loss

Learn about macronutrients (macros)—essential nutrients your body needs for energy, muscle growth, and overall health in a balanced diet. (137)

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What to Eat During Menopause

Discover essential foods and nutrition strategies to manage menopause symptoms, boost energy, and support your body during this transformative phase.

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3 Easy Ways to Eat More Protein

Protein is essential for lean muscle, but it’s easier to get than you think. Discover simple ways to boost your intake and support your fitness goals.

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Why Protein Matters for Women Over 40

Protein After 40 with WarriorBabe: Your Complete Guide to Building Lean Muscle, Boosting Metabolism, and Staying Energized

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Top 3 Tips For Success With Macronutrients

Discover WarriorBabe’s top 3 tips for mastering macronutrients to achieve balanced nutrition and successful weight management.

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Why Counting Calories Keeps You Stuck (and What to Do Instead) | Ep. 303

In this episode of The Macro Hour, Nikkiey Stott breaks down one of the biggest misconceptions in women’s fitness: that counting calories is enough to change your body. She explains the real difference between calories and macronutrients — and why calories only control your weight, while macros control your shape. Using relatable examples like choosing meals at a café, Nikkiey helps listeners understand how two 400-calorie meals can impact the body in completely different ways depending on their protein, carb, and fat breakdown. Whether you’re brand new to macros or have spent years chasing low-calorie diets that never seem to work, this episode will shift how you view food forever. Nikkiey teaches how to start fueling your body for tone, strength, and lasting fat loss — without restriction or confusion. 👉 Perfect for women ready to stop eating less and start eating right.

How to Date Without Losing Yourself (Or Your Macros) | Ep. 298

Dating while tracking macros? Navigating first dates, cocktails, and pressure to “loosen up” — all while trying to honor your goals and protect your peace? Yeah… it’s a lot. In this vulnerable and fire-filled episode of The Macro Hour, Nikkiey Stott breaks down exactly how to date like a WarriorBabe — without sacrificing your discipline, your identity, or your faith in the process. You’ll learn how to: Stay on track without making it awkward Lead with confidence on dates (and at dinner tables) Protect your emotional energy and peace Spot red flags when someone minimizes your goals Stay rooted in your worth — even when the dating world feels noisy and shallow Whether you’re deep in your faith or just learning to trust yourself again, this episode will remind you that you don’t have to choose between love and your goals — you just need to stop choosing people who ask you to. Macros and all, you are already enough.

I’m 47, I Lost Weight, and Yes I Still Eat Carbs

At 47, she lost weight, boosted energy, and kept eating carbs daily. No restrictive diets, no endless cardio just real results with the WarriorBabe Method.

Reverse Dieting: The Fix You Need to Make Fat Loss Actually Work | Ep. 284

In this eye-opening episode, Nikkiey Stott breaks down the truth about reverse dieting and why it could be the missing link in your fat loss journey. If you’ve been eating under 1,500 calories, training hard, and still not seeing results… or if you feel tired, sluggish, and stuck in a plateau, this episode will hit home. Nikkiey dives into how to know if reverse dieting is right for you, the hidden signs of metabolic adaptation, and why constant dieting can tank your energy, mood, and progress. She also shares how rebuilding your metabolism can set you up for lasting results. This is a must-listen for any woman ready to stop spinning her wheels, fix her metabolism, and finally make fat loss work — for good. It’s time to stop starving yourself and start fueling for the body you want.

The Real Reason Your Results Stopped Showing Up | Ep. 275

Putting in the work but not seeing results? Feeling like you’ve hit a plateau? You’re not alone—but the answer might be simpler than you think. In this episode, Nikkiey breaks down the real reason your progress has stalled: inconsistency. She walks you through the foundational habits that matter most—fueling your body with enough protein, following a plan built for progress, and staying committed even on the hard days. This isn’t about doing more. It’s about doing the right things—consistently. It's time to lock in.

This Is Why the Weight Keeps Coming Back | Ep. 278

You’ve dropped the weight… but somehow, it always finds its way back. In this episode, Nikkiey breaks down exactly why that happens—and why it’s not your fault. From quick fixes and burnout cycles to the real habits that actually stick, she’s giving you the blueprint to stop starting over. Learn how to rebuild your metabolism, train with purpose, and shift your identity so the results you work for finally last.

Eat More to Lose Fat - The Truth Behind Undereating | Ep. 272

You were lied to: eating less doesn’t guarantee fat loss—especially for women over 40. Undereating slows your metabolism, wrecks hormones, and stalls progress. In this episode, Nikkiey Stott break's down why eating more strategically is the only way forward—from rebuilding a broken metabolism to tracking smart macros and cycling between build and cut phases. It’s time to stop the starvation cycle and start thriving in the body you deserve.

You Can’t Intuitively Eat What You’ve Never Learned | Ep. 271

Intuitive eating isn’t “just eating healthy” or winging it. It’s about building a deep, informed relationship with your body—and that takes work. After over a decade of tracking macros, learning what each food does in my system (hello, protein first!), and tuning into real hunger cues, I’ve earned the freedom to eat intuitively. This episode unpacks why you can’t skip the foundation—and exactly how to build toward trust, not chaos.

How to Stay on Track with Your Fitness Goals This Summer | Ep. 263

Summer is here—and so is the tug-of-war between enjoying yourself and staying true to your goals. In this episode, I’m sharing exactly how to keep your fitness and nutrition on track this summer—without sacrificing the fun or falling into the all-or-nothing trap. We’re talking simple movement, balanced meals, and realistic expectations so you can keep showing up for yourself all season long. If you’re ready to ditch the guilt and find your summer balance, this episode is for you.

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Why You Should Start Red Light Therapy in 2026 w/ Scott Chaverri | Ep. 329

In this episode of The Macro Hour, Nikkiey Stott sits down with Scott Chaverri, Founder and CEO of Mito Red Light, to break down how red light therapy supports energy, recovery, sleep, and overall health. Scott shares his personal journey into red light therapy, the role mitochondria play in cellular energy, and how red and near-infrared light can improve sleep quality, melatonin production, skin and hair health, hormone balance, and recovery. They also explore the impact of blue light on circadian rhythm, why modern lighting can disrupt our biology, and what to look for when choosing a high-quality red light device. Whether you’re new to red light therapy or already using it, this conversation will help you understand how it works, why it matters, and how to use it effectively to support long-term health. To learn more about Scott Chaverri and explore Mito Red Light’s products, head to www.mitoredlight.com and follow them on Instagram: @mitoredlightofficial

Protein Isn’t Just for Muscle | Ep. 330

In this episode of The Macro Hour, Nikkiey Stott breaks down why protein is the most overlooked—and most important—macronutrient for women. If you’ve been eating low-calorie and staying consistent but still not seeing results, protein may be the missing piece. Nikkiey explains why protein is a women’s health issue—not a bodybuilding trend—and how it impacts hormones, metabolism, cravings, energy, sleep, body composition, and aging. She breaks down why under-eating protein leads to stalled fat loss, muscle loss, and constant hunger, while debunking common protein myths. You’ll also learn how much protein women actually need, why it becomes non-negotiable after 35, and simple ways to increase your intake without overwhelm.

The Hidden Problems With Modern Food w/ Steven Rofrano | Ep. 318

In this episode of The Macro Hour, Nikkiey sits down with Steven Rofrano — co-founder and CEO of Ancient Crunch — for a conversation that will change the way you look at food. Steven breaks down how modern nutrition became so confusing, why seed oils and ultra-processed foods are quietly sabotaging our health, and how real, traditional foods support stronger bodies and better energy. They also explore the everyday toxins we overlook — from plastics to fragrances to cookware — and the simple shifts anyone can make to feel clearer, stronger, and more in control of their health. Steven’s approach is practical, eye-opening, and grounded in getting back to what our bodies were designed to eat. If you’ve ever wondered why you’re “doing everything right” but still not feeling your best, this episode is a must-listen.

Navigating Holiday Food & Cravings | Ep. 320

In this episode of The Macro Hour, Nikkiey brings together her most valuable advice on navigating holiday food and cravings—all in one place. From handling social events to building a more sustainable, balanced approach to eating, this mash-up conversation will help you move through the season with confidence and flexibility. Whether you’re worried about overeating, feeling out of control around certain foods, or simply want to enjoy the season without stress, this episode is here to help you trust yourself around food and feel good in your body—while still enjoying the holidays.

5 Signs You’re Not Eating Enough (Even If You Think You Are) | Ep. 308

In this eye-opening episode of The Macro Hour, Nikkiey Stott reveals the hidden reason so many women feel exhausted, bloated, moody, and stuck in their results — chronic under-eating. She breaks down how diet culture conditioned women to fear food and glorify restriction, and she explains the five most common signs your body is under-fueled: fatigue, irritability, poor digestion, bad sleep, and stalled fat loss. Through relatable stories and actionable steps, Nikkiey teaches how to rebuild your metabolism, balance your hormones, and restore trust with your body — so you can finally feel energized, confident, and free again. Perfect for any woman who’s ready to stop surviving on 1,200 calories and start thriving on real fuel.

You Didn’t Fail Your Reverse Diet — You Just Quit Too Soon | Ep. 307

In this powerful episode of The Macro Hour, Nikkiey Stott exposes the biggest mistake women make after dieting — rushing the reverse. She breaks down why most women panic the second the scale moves up and how that fear destroys metabolic healing.Nikkiey teaches what a reverse diet actually does for your body, why small weight fluctuations are part of the process, and how to properly rebuild your metabolism so you can eat more, burn more, and feel better than ever.This episode is for every woman who’s tired of spinning her wheels, scared to eat more, or ready to finally break free from the restrict-binge-repeat cycle for good.

Why Your Weight Loss Has Stalled in Your 40s (Women’s Biggest Questions Answered) | Ep. 315

In this episode of The Macro Hour, Nikkiey Stott is joined by WarriorBabe Brand Leaders Maggie Topham and Andrea Simulis for a powerful Q&A on why women’s weight loss often stalls in their 40s, 50s & 60s. They break down what’s actually happening when you’re eating clean, working out, and still not seeing results—and the answers may surprise you. Together, they dive into the biggest questions women are asking right now: Is your metabolism really slowing down? Why does eating less backfire? How do you set macros that support hormones, energy, and fat loss? And why is strength training the missing piece for midlife women who want to look toned and feel xastrong again? Does incline walking actually burn more fat? And so much more! If you’re frustrated, confused, or feeling stuck in your 40s, this episode gives you the clarity, strategy, and encouragement you’ve been missing.

Why Counting Calories Keeps You Stuck (and What to Do Instead) | Ep. 303

In this episode of The Macro Hour, Nikkiey Stott breaks down one of the biggest misconceptions in women’s fitness: that counting calories is enough to change your body. She explains the real difference between calories and macronutrients — and why calories only control your weight, while macros control your shape. Using relatable examples like choosing meals at a café, Nikkiey helps listeners understand how two 400-calorie meals can impact the body in completely different ways depending on their protein, carb, and fat breakdown. Whether you’re brand new to macros or have spent years chasing low-calorie diets that never seem to work, this episode will shift how you view food forever. Nikkiey teaches how to start fueling your body for tone, strength, and lasting fat loss — without restriction or confusion. 👉 Perfect for women ready to stop eating less and start eating right.

How to Date Without Losing Yourself (Or Your Macros) | Ep. 298

Dating while tracking macros? Navigating first dates, cocktails, and pressure to “loosen up” — all while trying to honor your goals and protect your peace? Yeah… it’s a lot. In this vulnerable and fire-filled episode of The Macro Hour, Nikkiey Stott breaks down exactly how to date like a WarriorBabe — without sacrificing your discipline, your identity, or your faith in the process. You’ll learn how to: Stay on track without making it awkward Lead with confidence on dates (and at dinner tables) Protect your emotional energy and peace Spot red flags when someone minimizes your goals Stay rooted in your worth — even when the dating world feels noisy and shallow Whether you’re deep in your faith or just learning to trust yourself again, this episode will remind you that you don’t have to choose between love and your goals — you just need to stop choosing people who ask you to. Macros and all, you are already enough.

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