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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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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.
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Macros for women over 40 with menopausal nutrition guidance, protein targets, and macro ratios for body recomposition success.
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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.
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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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No one’s metabolism is fixed! If it feels sluggish right now, I’ll show you how to rev it back up and increase your passive fat burn in this video.The food you eat and the way you design your workouts have a massive impact on your lean muscle growth.If you rely on cardio for fat loss, you could be slowing down your metabolism, keeping you on the hamster wheel of manually working off every single calorie.There’s a better way, and I’ll show you exactly what I mean in the video above!Nikkiey & the WarriorBabe Team
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Hey babe — in this video I’m going to answer 3 questions from my weekly livestream!I cover:1. How to know exactly when to adjust your macro numbers to build the body composition you want, related to your cycles2. Whether you should use deload weeks and how much rest your body needs in between workouts for optimal results3. Between exercise and nutrition, which is more important… and the number 1 question to ask yourself when you go a long time without seeing resultsJoin me in the video above where I deep-dive into these questions and show you how to build a toned body that will last you forever!
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.
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Are you struggling to lose fat? Feeling like you've tried everything and nothing works? Having no results even eating 1500 calories? Well, you're not alone. Millions of people struggle with losing fat and achieving results with building muscle. But the good news is that it's not your work ethic but more likely your metabolism and hormones! it's possible to retrain your metabolism, get your hormones working with you, and start losing fat.In this podcast today Nikkiey, (@NikkieyStott) shares the exact approach she and her coaches use to help 1000s of women retrain their metabolism, eat more food and get incredible results!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-b******t, no-nonsense approach with a lot of love and heart to help you reach your goals.
Are you trying to stay fit while traveling?It can be tough to find a workout routine and stick to your nutrition goals when you're on the go, but it's not impossible. In this podcast today Nikkiey (@Nikkiey Stott) shares her tips for staying fit while traveling, from packing healthy snacks to finding local gyms! Takes these tactics you'll learn today and apply them during your next travel!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Explore the power of macronutrients—proteins, fats, and carbs—to boost performance, support muscle growth, and help you reach your fitness goals. Tune in!
Join us as we explore these two popular dietary approaches and uncover which one holds the key to achieving your muscle-building goals. Discover the importance of macronutrients in muscle growth and how tracking them can be a game-changer. Learn when calorie counting might be more suitable for your objectives and when it's time to shift gears. This episode is your roadmap to optimizing your nutrition strategy, ensuring that every meal takes you one step closer to your desired physique. Say goodbye to confusion and hello to a well-informed, muscle-building plan.
Unveil the three powerful benefits of tracking macronutrients, backed by solid scientific principles. Discover how this practice can revolutionize your approach to nutrition, leading to not just weight loss, but also better overall health and well-being. From optimizing your metabolism to enhancing muscle growth and achieving sustainable fat loss, this episode has it all. It's time to move beyond fad diets and quick fixes. Embrace the empowering knowledge that comes with understanding the science behind macronutrients and how they impact your body.
In this podcast, Nikkiey (@NikkieyStott) is going to share with you 5 surprising facts about alcohol and its impact on building muscle and losing fat.She talks about something that's often misunderstood when it comes to fitness – alcohol. It's important to be aware of these facts if you're trying to build muscle or lose fat. So if you're curious to know more about how alcohol can sabotage your hard work in the gym and towards your body composition give this podcast a listen!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-b******t, no-nonsense approach with a lot of love and heart to help you reach your goals.
Are you bloated? Do you feel like you can't get rid of the bloat no matter what you do? In this podcast, Nikkiey (@NikkieyStott) is going to share with you the causes of bloating, how to cure it and how to avoid it in the future.Nikkiey will talk about one of the most annoying problems that we all face at some point in our lives - bloating. Bloating can make us look and feel terrible, but most people don't even know what causes it or how to cure it. Well, not anymore! She is going to break down everything you need to know about bloating so that you can finally get relief.Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
Are you looking to build more muscle or cut some body fat? Maybe you just want to maintain your current physique. Whatever your goal is, eating the right pre and post workout meals is essential for success!In this podcast Nikkiey (@NikkieyStott), will explain what types of food you should be eating before and after hitting the gym, as well as give some examples of what those meals might look like. Plus, she will share the timing of when to have this meals around your workout! A lot of knowledge in this podcast today so enjoy!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-b******t, no-nonsense approach with a lot of love and heart to help you reach your goals.
There are four different phases to changing your body composition – Cut, Reverse, Maintenance, and Build. In this podcast today, Nikkiey (@NikkieyStott) will share with you what each of those phases look like and give you tips on how to make the most out of them!No matter what your fitness goals are, following these simple guidelines will help you get there faster!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
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