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I went into the gym once and noticed something absurd:There was a woman on a StairMaster doing kickbacks.(If you’re not familiar with this exercise, it essentially involves kicking backwards and raising your leg up close to the height of your glutes)I know exactly why — she was doing this with the intent of toning her glute indent.But while I understand the motivation behind it…This is one of the silliest, most ineffective (yet oddly creative) ways I’ve ever seen to get toned glutes.Any form of cardio, whether running, StairMaster, elliptical, etc., will not increase your muscle definition.Cardio works for general weight loss, but when done in excess, it will pull from muscle stores, NOT fat stores.Adding ballet poses or swinging your legs around won’t change that fact!That’s a dangerous path that leads to working continually harder for diminishing returns, and I’ve seen way too many women fall into the trap of doing hours of cardio and tearing their bodies down from the inside out.I was one of those women.But after way too long doing things the hard way, I found a better one — one that works for every body type and means working out less while eating a more flexible diet than I ever thought I could have.Since then, I’ve used my WarriorBabe Method to help over 10,000 women build the toned body composition they want sustainably, while living a lifestyle they love…And I’ve been able to simplify the process into a plan that adapts to each woman’s body, allowing each babe to build her own vision for her body on her own terms.I’ve even adapted it to work during and post-menopause, allowing my babes to get toned at any age.If you want to see how they did it and how you can too…
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Struggling with sugar cravings in your 40s? Learn why they intensify and discover gentle ways to curb them while maintaining a balanced, healthy lifestyle.
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Are you struggling with stubborn weight gain despite eating less and working out harder? You’re not alone. Many women unknowingly slow their metabolism
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There’s more to hitting your daily protein target than just a number — different protein sources have extra benefits that will help you tone and keep the results you build! Let’s check out 3 you can incorporate into your nutrition for better strength, definition, and optimal health.
1
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Sounds backwards, right? Why would dieting lead to gaining weight when it’s designed to do the opposite? That’s exactly what we’re covering in this article — if you’re serious about losing weight and getting lean, not just seeing a lower number on the scale, read on...
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Track ahead of time If you hate tracking meals, let me ask you: when are you tracking them? Many women track after the meal is already done, but the most effective tracking happens in advance. By entering your numbers the night before, you won’t have to worry about stopping and starting throughout the day. This might sound like a small detail, but trust me when I say tracking on the go has the power to completely derail your day. That does not need to happen!
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Meal planning is one of the few areas where shortcuts are your friend — as long as the food is healthy, take all the shortcuts you want! Here are some easy options, centered around the 3 key components of any macro-friendly meal...
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Proper Form Is Everything: Your form when performing an exercise can make the difference between mediocre and killer results. Bad form can involve many things: using momentum and “swinging” your limbs; poor posture, which can cause unnecessary stress on your muscles; and generally not being in control during the exercise. By using gradual motions, focusing on engaging the correct muscle groups, and referencing exercise diagrams, you can make sure your form is spot on! Yes, this is more work. And doing it “right” might reduce the number of reps you can do… But you’ll get to where you want much faster.
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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
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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.
How She Transformed Her Body After 40 (After YEARS of No Progress) For years she did everything she was told to do and still saw no progress, which is exactly why this transformation matters. In this video, I break down how she completely changed her body in just 5 months after being stuck for years, what finally clicked, and the specific changes that made the difference. If you’ve been consistent but frustrated, doing the “right things” without seeing results, this story will show you why progress stalled and what actually works when nothing else seems to.
How She Transformed Her Body After 40 (After YEARS of No Progress) For years she did everything she was told to do and still saw no progress, which is exactly why this transformation matters. In this video, I break down how she completely changed her body in just 5 months after being stuck for years, what finally clicked, and the specific changes that made the difference. If you’ve been consistent but frustrated, doing the “right things” without seeing results, this story will show you why progress stalled and what actually works when nothing else seems to.
In this episode of The Macro Hour, Nikkiey sits down with Shannon about her experience before and after joining Warrior Babe — for a conversation that will change the way you look at food. 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.
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.
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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.
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Discover the Hormone-Smart Fat Loss System for Women 40+: https://warriorbabe.com/7day?el=YT--11-14 Grab The Macro Method + 7 Bonus Gifts: https://warriorbabe.com/macro-guide?el=YT--11-14 Instagram: https://www.instagram.com/nikkieystott/ Instagram: https://www.instagram.com/warriorbabe/ TikTok: https://www.tiktok.com/@nikkieystott Customer Reviews: https://www.warriorbabe.com/success Wanna collaborate with WarriorBabe? Click here: https://warriorbabe.com/brand-relations-3/ What I’d Eat Every Day to Lose Weight (No Guesswork) In this video I show you exactly what I would eat every day to lose weight without any guesswork. You’ll see simple meals, clear guidelines, and the approach that actually works long term without starving yourself or cutting out everything you enjoy. If you’ve been overwhelmed by diets or confused about where to start, this is the straightforward plan you can follow. #fitness #workout #weightloss This video also covers: WarriorBabe, Nikkiey Stott, Strength Training, menopause, perimenopause, weight loss, Fitness for Women Over 40, Menopause Weight Loss, metabolism, Fat Loss Tips, Sustainable Weight Loss, full body workout, menopause weight loss, weight loss tips, how to lose weight fast, how to lose belly fat, how to lose weight, how to lose weight on menopause, how to lose fat after 40, how to lose belly fat fast, how to burn belly fat, metabolism over 40, weight loss over 40, women's health, women weight loss, woman weight loss
Burn fat & tone muscle after 40 (eat MORE, not less): https://warriorbabe.com/macro-guide?el=YT-Darci-11-17 Join the 7-Day Metabolism Reset™ Challenge: https://warriorbabe.com/7day?el=YT-Darci-11-17 Instagram: https://www.instagram.com/nikkieystott/ Instagram: https://www.instagram.com/warriorbabe/ TikTok: https://www.tiktok.com/@nikkieystott Customer Reviews: https://www.warriorbabe.com/success Wanna collaborate with WarriorBabe? Click here: https://warriorbabe.com/brand-relations-3/ If you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
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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!
In this episode of The Macro Hour, Nikkiey Stott is busting some of the biggest weight loss myths that might be holding you back. From the idea that eating low-fat is always healthier to the belief that eliminating carbs or simply eating less leads to better results—she’s setting the record straight. Nikkiey breaks down the facts you need to stay informed and empowered on your journey so you can make choices that actually support your goals. Tune in to separate fact from fiction and take control of your nutrition and fitness with confidence.
In this special The Macro Hour mash-up episode, Nikkiey Stott cuts through the holiday noise with no B.S. strategies for mastering mindful eating during the holidays. Featuring the best mindful eating insights and tips, this episode shows you how to avoid feeling deprived or out of control while embracing balance and owning your choices. It’s time to make this holiday season work for you—not against you. Packed with practical advice and empowering moments, this mash-up will help you enjoy festive meals and celebrations while staying aligned with your goals. Tune in to discover how to navigate the holidays with confidence and ease.
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 the critical role of nutrition in injury recovery. She breaks down the essential nutrients that aid in healing—like protein for muscle repair, omega-3s for inflammation control, and antioxidants for cellular protection. Learn which foods to prioritize, which to avoid, and practical tips for staying on track during your downtime. Whether you’re dealing with a minor setback or a major injury, this episode offers a comprehensive guide to fueling your body for a faster, stronger recovery.
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.
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