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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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Menopause macro calculator determining your ideal protein, carb, and fat targets for weight loss during hormonal transition.
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Macros for women over 40 with menopausal nutrition guidance, protein targets, and macro ratios for body recomposition success.
7
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Macros for women over 40 with menopausal nutrition guidance, protein targets, and macro ratios for body recomposition success.
7
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Online personal training costs for 2026 with pricing by coaching level, program type, and value comparison for women's fitness programs.
7
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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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Cut phases are where you get to drop lbs for real, but they’re often riddled with avoidable mistakes. Let’s check out 3 ways to get more from your cuts and build a sustainable body composition you love!
3
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In this episode of The Macro Hour, Nikkiey Stott sits down with Lara Briden, naturopathic doctor and author of The Period Repair Manual, to dive deep into the world of hormonal health and its critical role in women’s well-being. Lara shares her expertise on navigating hormonal imbalances, understanding your cycle, and reclaiming control over symptoms like irregular periods, PMS, and perimenopause. With practical advice and actionable insights, this conversation sheds light on how nutrition, lifestyle changes, and natural interventions can transform your hormonal health. Whether you’re struggling with symptoms or simply want to optimize your body’s rhythms, this episode is packed with empowering knowledge to help you take charge of your health.
In this episode of The Macro Hour, we’re excited to welcome back Dr. Stephen Cabral, a naturopathic doctor and functional medicine expert, for an in-depth discussion on the importance of personalized health protocols and the impact of hormones on mood, metabolism, and overall well-being. Building on our previous conversation, Dr. Cabral helps interpret my re-test results from the Equi.Life Stress, Mood, and Metabolism test, highlighting the importance of understanding hormonal shifts and why re-testing is crucial for tracking health progress.We dive into the science behind personalized wellness, discussing how individual factors like lifestyle, stress, and genetics influence hormones and why one-size-fits-all solutions often fall short. Dr. Cabral also explains the connection between metabolism and mental health, and shares practical strategies for optimizing hormones, improving mood, and enhancing metabolic function. Whether you’re looking to gain insights on hormonal health, learn the importance of re-testing, or simply get practical tips for wellness, this episode is packed with valuable information to help you take charge of your health journey.
In this episode, Nikkiey Stott tackles a common challenge on any health journey: navigating social events without derailing your nutrition goals. Social gatherings can feel overwhelming, especially when surrounded by friends indulging in luxuries that test your resolve. But enjoying yourself and staying consistent don’t have to be mutually exclusive.Nikkiey explores how to reframe your mindset to make choices that align with your goals while still savoring the moment. This episode will provide practical strategies to approach these situations with confidence, balance, and grace—focusing on the joy of connection rather than the pressure of indulgence.
In this episode Nikkiey Stott dives into one of the most common challenges on a fitness journey—cravings. She explores why cravings happen, from emotional triggers to nutrient deficiencies, and how to handle them in a way that aligns with your goals. You’ll learn practical strategies to prevent cravings, respond to them in the moment, and build a healthier relationship with food without feeling restricted or guilty. If cravings are holding you back or causing you frustration, this episode is packed with tips to help you stay in control and keep progressing toward your goals.
In this episode Nikkiey Stott breaks down the essentials of doing a successful cut. She will explore how to know when it’s the right time to enter a cut, how to listen to your body for signs it’s time to end it, and the key adaptations your body makes during this process. Learn how your metabolism and hormones adjust during a calorie deficit, and discover why your body’s goal is to adapt for survival. Tune in for practical tips on maximizing results without pushing your body too far.
In this episode of Nikkiey Stott dives deep into the world of reverse dieting—what it is, why it’s essential for maintaining fat loss and metabolism, and how to do it correctly. She explores common mistakes, like increasing calories too quickly or skipping the tracking process, and clear up misunderstandings about reverse dieting, such as expecting rapid fat loss.You’ll learn practical strategies to increase your calorie intake while maintaining your progress, avoid unwanted fat gain, and boost your metabolism over time. If you’re looking to transition out of a calorie deficit without regaining fat, this episode is packed with actionable tips to guide you.
In this episode of The Macro Hour, Nikkiey Stott, uncovers the powerful connection between sleep, recovery, and fat loss. While exercise and nutrition are vital, sleep plays a crucial role in muscle growth, fat burning, and overall performance. We’ll explore how poor sleep affects your fitness goals, hormones, and energy levels, and offer practical tips to improve your sleep quality for better results in and out of the gym.Learn how to make sleep your secret weapon for optimizing fitness, reaching fat loss goals, and enhancing overall well-being.
In this episode Nikkiey Stott shares the journey from tracking macros to confidently embracing intuitive eating. After years of measuring food and learning about portion sizes and macronutrients, the shift to intuitive eating can feel daunting, but it’s completely achievable.She will dive into the steps you can take to trust yourself with food, understand your body’s signals, and maintain control over your nutrition without relying on strict tracking. Whether you’re looking to break free from food logs or take your fitness journey to the next level, this episode will help you transition to intuitive eating with confidence.
In this episode Nikkiey Stott dives deep into the uncomfortable but common issue of bloating. We explore the various causes of bloating — from dietary choices and food intolerances to stress and lifestyle factors. You’ll learn practical strategies to relieve bloating, prevent it from happening in the future, and discover which foods and habits may be contributing to your discomfort.Whether you’re looking for quick relief or long-term solutions, this episode will help you feel lighter, more comfortable, and in control of your body.
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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.
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.
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.
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.
Always hungry, even when you're trying to "eat clean"? You're not alone—and you're probably not fueling your body the right way. In this episode, I’m breaking down the real reasons behind constant hunger (hint: it’s not about willpower) and how to fix it with simple nutrition shifts. Learn why protein, blood sugar balance, and proper fueling matter more than you think—and walk away with practical hacks to feel full, in control, and aligned with your fat loss goals. If you're tired of white-knuckling your hunger, this one's a must-listen.
In this powerhouse episode of The Macro Hour, Nikkiey sits down with world-renowned exercise physiologist and nutrition scientist Dr. Stacy Sims — the woman who rewrote the rules for how females should train, fuel, and recover. If you’ve been stuck doing all the “right things” and still not seeing results — this is the conversation you need. They cover: Why traditional training fails women 45+ How to build muscle and lose fat without tanking your hormones The real reason 1200-calorie diets are backfiring Supplements that actually work (and what to skip) How to train smarter through perimenopause and menopause The truth about carbs, fasting, HRT, and more in a rapid-fire myth-busting round This is not about working harder — it’s about working smarter with your body. If you’re ready to stop guessing and start thriving, hit play. If you want to dive deeper into Dr. Stacy Sims’ work and stay connected, here’s where you can find her: Website & Newsletter: drstacysims.com Instagram: @drstacysims Facebook: facebook.com/drstacysims Find Dr. Stacy Sim's books at your local bookstore, Amazon or Barnes & Noble
Dr. Cabral brings a wealth of knowledge, sharing insights on how the right balance of nutrition, including macro tracking, can profoundly impact our overall health. From debunking common health myths to exploring natural remedies, this episode is packed with valuable takeaways for anyone seeking a more holistic approach to their health journey. Tune in as we explore the synergies between modern medicine and ancient healing practices, and discover actionable tips for living a life full of vitality and wellness. . . . . . . . . . #TheMacroHour #DrStephenCabral #HolisticHealth #FunctionalMedicine #NutritionWisdom #WellnessJourney #MacroNutrition #IntegrativeHealth #HealthPodcast #NaturalWellness #MindBodyHealth #IAmAWarriorBabe #HealingWisdom
In this episode of The Macro Hour, Nikkiey Stott asks a simple but powerful question: If your diet worked, why did you stop it? Many people look back at past diets and claim they “worked,” but if that were true, why didn’t the results last? Nikkiey uncovers the illusion of success in short-term weight loss and why so many diets fail to provide lasting results. She dives into the importance of sustainability, consistency, and a realistic approach to nutrition—because real success isn’t about how fast you can lose weight, but how well you can maintain it. If you’re tired of the yo-yo dieting cycle and ready to break free from quick fixes, this episode will help you shift your mindset, redefine success, and finally build a nutrition plan that works for the long run.
In this episode of The Macro Hour, Nikkiey Stott breaks down the Fat Loss Hierarchy and flips the common misconception that cardio is the key to fat loss. Most people are told that endless cardio is the holy grail, but in reality, nutrition is the foundation, weight training is the accelerator, and cardio is just the cherry on top.Nikkiey dives into why focusing on nutrition first is essential for real body composition changes, how strength training amplifies results, and why cardio should be a tool—not the main strategy. If you’ve been stuck in the cardio-first mindset, this episode will help you reframe your approach and fuel your body the right way to reach your goals. Tune in and learn how to optimize fat loss the right way!
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