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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!
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Top online strength training programs for women in 2026 with menopausal body recomposition methods and proven muscle-building results.
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Female lean body mass benchmarks for 2026 with age ranges, menopausal impact, and healthy body composition standards for women.
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Expert rankings of best online nutrition coach programs for women over 40 including menopausal-specific approaches and metabolic restoration methods.
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Best online personal training programs for 2026 with menopausal body recomposition methods, coaching support, and proven transformation results.
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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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Average monthly online personal trainer costs for 2026 with pricing benchmarks, coaching tiers, and investment guidance for women.
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Hitting a wall in your weight loss journey? It's a common story: relentless effort, calorie counting down to the last digit, and still, the scale refuses to budge. If this resonates with you, know that you're part of a vast community facing similar challenges. The silver lining? It's not a reflection of your dedication, but perhaps a cue to focus on metabolic health and hormonal balance.In today's podcast, Macro Hour host and fitness expert Nikkiey Stott unveils the transformative strategies that have propelled thousands of women beyond their plateaus. Learn how to revamp your metabolic rate, harmonize your hormones, and ignite fat loss—all while indulging in more of the foods you love.Tune in for actionable insights that redefine the weight loss narrative and empower you to sculpt muscle, shed fat, and truly thrive.
If you've ever wondered, "Where do I even start with tracking macros?" then you're in the right place. Whether you're looking to lose weight, gain muscle, or simply improve your nutrition, understanding and tracking your macros is a powerful tool on your wellness journey.In this episode, we'll break down the basics:-What are macros? An overview of macronutrients and their roles in your body.-Setting up your macro goals: How to determine your individual needs based on your fitness objectives.-Tracking tips and tricks: Simplifying the process to make tracking a breeze.-The benefits of macro tracking: How this method can lead to more flexible dieting and help you understand your food on a deeper level.-Common pitfalls and how to avoid them: Stay on track by learning the common mistakes beginners make and how to sidestep them.Don't miss out on our special segment where we answer listener questions, providing insights and advice for those just starting with macros.🎧 Listen now to arm yourself with knowledge and kick-start your macro tracking journey!
Confession: I used to be obsessed with indulging my sweet tooth.Now I have more control over my impulse to emotional or impulse eat, and I want to share these strategies with you! We're not just talking exercises; we're discussing how to enrich your life with mindful healthy eating and macro nutrition.1. Identify your triggers. What is it that causes you to reach for the foods that aren't serving you?2. Practice mindfulness. Become consciously aware of what you're doing when you're doing it.3. Plan ahead. This sets you up for success!Here's to making healthy choices and saying YES to your goals and taking actions that serve your accomplishments.
Ready to shift gears from cutting to stacking on size, or settling into maintenance mode? It’s all about strategy and balance. 🔄💪In this crucial episode, we dive into the art of transitioning between fitness phases. Whether you're looking to bulk up or maintain your hard-earned gains, it's essential to tweak your approach to macronutrients and overall caloric intake. We’re unpacking the tactics to smoothly navigate from a calorie deficit to a surplus or maintenance level, ensuring that you fuel your body for success without derailing your progress.From adjusting your macros to finding the sweet spot for your calories, this episode is your blueprint for a seamless transition. No drastic changes, just calculated, science-backed adjustments for optimal results.Tune in and transform your approach to fitness and nutrition. It’s time to align your diet with your goals and make every calorie count.
In today’s deep dive, we're exploring the perplexing question: "Why isn't the scale moving as much as I want when I'm working so hard to eat better and workout?" 🤔🍏Nikkiey shares the science of weight loss, hidden factors that affect your scale readings, and common misconceptions about eating and exercising that might be hindering your progress. Plus, she'll tackle how to accurately measure your success beyond just the numbers on the scale.Expect to uncover:💪 The role of muscle mass vs. fat in your weight loss journey💧 How water retention can disguise your true progress🔥 Why your metabolism might be more stubborn than you think🚀 Tips for breaking through a weight loss plateauYour journey to health is not always linear, and the scale doesn't tell the whole story. So before you throw in the towel, let’s reassess and realign your fitness strategy with the insights from this episode!Are you pouring your heart into your workouts and choosing your meals wisely but still not seeing the scale tip in your favor? If you’re nodding in frustration, this episode is for you. 👊If you're ready to get to the bottom of this weighty issue, smash that play button, and let’s get started!
Are you striving for peak performance but find yourself hindered by muscle cramps and fatigue? It might be time to introduce the unsung hero of muscle health into your routine: magnesium.In this enlightening episode, Nikkiey dives deep into the crucial role of magnesium in avoiding muscle cramps and enhancing bodily function for athletes and fitness enthusiasts with expert Carolyn Dean. Magnesium isn’t just a supplement; it's a game-changer for your body’s performance and recovery.👩⚕️ Featuring our esteemed guest, Carolyn Dean MD ND (@drcarolyndean), a medical doctor, naturopath, and best-selling author with over 50 years dedicated to bridging the gap between medicine and nature. Dr. Dean brings her expertise and insight to shed light on how magnesium truly is the missing link for your body's peak performance.📚 She revisits her seminal work, The Magnesium Miracle®, with her latest comprehensive guide, Magnesium: The Missing Link to Total Health®. In this discussion, Dr. Dean unpacks the science and shares practical tips for integrating this essential mineral into your health regimen.Don’t miss out on these powerful insights that could unlock your path to total health and optimal function.
Join us as we unveil the blueprint for 5 different perfectly balanced breakfast ideas that fit into your macro-tracking lifestyle. 🍽️🔍 Whether you're looking to lose weight, gain muscle, or maintain your current physique, getting your nutrition dialed in is crucial.In this video, we'll walk you through 5 deliciously crafted meals that not only taste great but also hit those macro targets spot on. Say goodbye to guesswork and hello to precision with these meal ideas!But that's not all! We're also giving you a step-by-step tutorial on how to enter these meals into MyFitnessPal, so you can track your macros like a pro. No more confusion over food logging; we'll show you how to make the app work for you, ensuring every calorie and nutrient is accounted for.Ready to take control of your nutrition? Let's get started!.........#MealPrep #1800CalorieMealPlan #MacroTracking #MyFitnessPalTutorial #HealthyEating #NutritionPlanning #CalorieCounting #MacroFriendlyMeals #FitnessJourney #DietPlanning #MealPlanning #TrackYourMacros #NutritionTips #MyFitnessPal #BalancedDiet
Today in episode 137 we're getting real about the ketogenic diet and muscle building. Sure, this diet can be a tool for shredding fat, but when it comes to building up those muscles, there's a bit more to the story.Carbs are not just comfort food; they're fuel for serious growth. They energize your workouts and are critical in the muscle repair process. So, when you slash the carbs for keto, you might also be sidelining some serious gains.Your muscles need glycogen, and glycogen comes from carbs. Running on fats alone? You might find yourself hitting a wall when trying to level up your strength. Building muscle isn't just about protein; it's a complex dance of nutrients, timing, and science.
Join WarriorBabe's Nikkiey Stott as she shares her deeply personal journey from a broken engagement to self-discovery, all through the lens of macronutrition. Her story isn't just another fitness story–it's speaks to the resilience, determination, and the profound impact of putting yourself first.Nikkiey's engagement didn't just end; it served as the catalyst for a monumental shift in her life. It was in the aftermath of this personal shift that she discovered the transformative power of macronutrition. This isn't about dieting; it's about a lifestyle change, understanding the balance of proteins, fats, and carbohydrates, and how they fuel not just the body, but the soul.This episode dives deep into how focusing on macronutrition helped Nikkiey rediscover her strength, set her on a path of self-love, and ultimately, rebuild a life that puts her well-being at the forefront. It's a story for anyone who's ever felt lost, anyone looking to turn their challenges into power.Join us as Nikkiey opens up about the science of nutrition, the psychology of breaking old habits, and the art of creating a life where you're the priority.
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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 breaks down the pros and cons of using creatine, one of the most widely used supplements in fitness. While known for boosting muscle strength, power, and endurance, creatine also plays a key role in muscle repair and overall function. Nikkiey dives into the science of how creatine works, why it can be beneficial for muscle growth, and the importance of using it responsibly to avoid potential drawbacks.If you’re considering adding creatine to your routine but want a clear understanding of its effects, this episode will give you the insights you need to make an informed decision. Whether you're new to supplements or looking to optimize your current routine, this episode offers practical advice and science-backed guidance to help you get the most out of creatine.
In this episode of The Macro Hour, Nikkiey Stott breaks down the essentials of meal prepping and how it can save you time, keep you consistent with your nutrition, and help you reach your fitness goals. We’ll dive into easy steps for planning your meals, cooking in bulk, and keeping your food exciting all week long. Whether you’re new to meal prep or looking to refine your routine, this episode will provide practical tips to make meal prepping stress-free and sustainable.Learn how to set yourself up for success by prepping your meals ahead of time, avoiding unhealthy last-minute choices, and staying on track with your nutrition.
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.
In this episode of The Macro Hour, Nikkiey Stott breaks down the realities of fitness plateaus—the times when progress stalls, and motivation can feel hard to find. Whether you're struggling to shed fat, build muscle, or shake up your routine, we explore why these roadblocks happen and what you can do to push past them. We’ll dive into the physical and mental challenges behind plateaus, offering tips to help you break free. By the end, you’ll understand that plateaus are not failures, but natural steps in the growth process—and you'll be equipped with the strategies to keep moving forward.
In this episode of The Macro Hour, Nikkiey Stott is joined by the co-founders of Lumen for an insightful conversation about all things metabolism. We dive deep into how our metabolism works, how it changes as we age, and why understanding it is key to optimizing our health and fitness. A big chunk of our discussion focuses on the role of mitochondria—your body’s energy powerhouse—and how they impact fat burning and energy levels. Whether you’re looking to boost your metabolic health or just curious about how your body functions, this episode is packed with science-backed insights and practical takeaways.
In this eye-opening episode of The Macro Hour, Nikkiey Stott explores the real cost of roller coaster dieting and the allure of cheap, quick-fix solutions. She dives into the dangers of yo-yo dieting, how it impacts your metabolism, and the physical and mental toll it can take over time.Learn why opting for short-term, inexpensive dieting options might seem appealing initially but can lead to long-term health issues and even higher costs down the road. We’ll discuss the hidden financial, physical, and emotional expenses of these approaches and provide insights into more sustainable and effective strategies for lasting results.Tune in to understand why investing in your health with a long-term, evidence-based approach is worth it—and how to break free from the cycle of roller coaster dieting once and for all.
In this episode of The Macro Hour, Nikkiey Stott dives into the world of diet myths and misconceptions that often leave us confused and frustrated. From the belief that carbs are the enemy to the idea that eating fat makes you fat, we’re breaking down some of the most common myths in the nutrition world and providing you with the science-backed truth.Tune in as we explore why these myths persist, how they can derail your progress, and what the latest research actually says about healthy eating. Whether you’re trying to lose weight, build muscle, or simply improve your overall health, this episode will arm you with the knowledge you need to make informed choices and avoid the pitfalls of diet misinformation.Don’t miss out on these valuable insights that can help you navigate your nutrition journey with confidence and clarity.
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