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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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Protein After 40 with WarriorBabe: Your Complete Guide to Building Lean Muscle, Boosting Metabolism, and Staying Energized
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Discover WarriorBabe’s top 3 tips for mastering macronutrients to achieve balanced nutrition and successful weight management.
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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.
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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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In this episode of The Macro Hour, Nikkiey Stott breaks down why eating less every time your progress stalls is the exact cycle keeping you stuck. She explains what actually happens to your body when you keep cutting calories, why your training and muscle suffer when food gets too low, and why the real question isn't "how little can I eat" but "how much can I eat while still making progress."If you've been dieting harder and seeing fewer results, this episode will change how you approach fat loss.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 answers a question that many women silently struggle with: Can the macro approach work if you're someone who tends to overeat instead of undereat?While most nutrition conversations focus on eating too little, Nikkiey explains why chronic overeating often has much deeper roots than simply lacking willpower. She shares a different perspective on why so many women feel stuck and what actually needs to change to break the cycle for good.If you've ever felt out of control around food or wondered why you can't seem to stop overeating despite your best efforts, this episode offers a refreshing perspective that could change the way you approach your health.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 sits down with WarriorBabe Nausheen to share how she broke free from the endless cycle of cardio, under-fueling, and frustration. Despite running multiple half marathons and a full marathon, Nausheen found herself gaining weight after having her son and feeling more discouraged than ever. After spending a year listening to The Macro Hour and researching macros on her own, she finally decided to take the leap. Today, she's down 17 pounds, 12 inches off her hips, and 6 inches off her waist while building strength, confidence, and a healthier relationship with food. Together, Nikkiey and Nausheen discuss why eating more and lifting weights changed everything, the power of progress over perfection, and how her transformation inspired her entire family. If you've been working harder but not seeing the results you deserve, this episode will remind you that lasting change comes from working smarter—not just harder. 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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Most people over 40 think walking 10,000 steps a day is enough to transform their health, but it's only one piece of the puzzle. In this video, I break down what you should be doing alongside daily walks to improve fat loss, build strength, support your hormones, and age healthier.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 revisits the four key phases of a successful fitness journey—fat loss, reverse dieting, maintenance, and lean bulking—with a special focus on one of the most misunderstood phases: building muscle.Prompted by a listener question, Nikkiey takes a deeper dive into what a lean bulk actually is, why it's so important for long-term body composition, and how it differs from the idea of a "dirty bulk." She also addresses the fear many women have around seeing the scale increase during this phase and explains why those changes don't necessarily mean you're gaining body fat.If you've ever wondered when it's time to transition into a building phase—or felt nervous about eating more to build muscle—this episode will help you understand the bigger picture and give you the confidence to trust the process.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 breaks down the truth about food noise—and why constantly thinking about food isn't a sign that you're lacking willpower.She explores the most common reasons food noise shows up, from under-eating and restrictive dieting to blood sugar imbalances and hormonal changes. More importantly, Nikkiey shares practical strategies to help you quiet the mental chatter around food by nourishing your body, building balanced meals, and creating a healthier relationship with eating.If you've ever felt like food is always on your mind or struggled to understand why cravings seem impossible to control, this episode will help you uncover the root cause and give you the tools to take back control.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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Most people struggle to hit their protein and calorie goals because they overcomplicate their meals. In this video, I share 5 high-protein breakfasts you can make in 20 minutes or less that make it easier to stay consistent, support your fitness goals, and keep your nutrition on track.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, we're sharing a recent weekly community call from inside the WarriorBabe community: The Metabolism Retrain Roadmap.Nikkiey Stott breaks down what it really means to retrain your metabolism, why years of dieting can leave women feeling stuck, and the steps needed to rebuild a stronger foundation for long-term results. She explains the common signs of metabolic adaptation, why eating less isn't always the answer, and how strategic nutrition, strength training, and consistency work together to restore your body's ability to respond.If you've been struggling with low energy, stalled progress, or feel like your body isn't responding the way it used to, this episode will help you better understand what's happening beneath the surface—and what it takes to move forward with confidence.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 sits down with WarriorBabe member Amy to share her powerful transformation journey.After years of struggling with her weight, trying countless approaches, and feeling stuck in an all-or-nothing mindset, Amy reached a point where she knew something had to change. What followed wasn't just a physical transformation—it was a complete shift in how she viewed her health, fitness, and herself.Amy opens up about the challenges she faced, the lessons she learned along the way, and the mindset changes that helped her create results that finally lasted.If you've ever felt frustrated by starting over or wondered what sustainable transformation really looks like, this conversation is for you.
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If you’ve ever felt like you don’t trust yourself with food… like you need a strict plan just to stay on track… or like rest days make you feel guilty—this episode is for you. After years of dieting, control, and chasing perfection, many women lose something crucial: trust in their own body. In this raw and empowering episode, I’m breaking down how diet culture creates disconnection—and how to start healing it. You’ll learn how to rebuild that trust, reconnect with your body’s signals, and stop relying on fear or shame to make progress. This isn’t about giving up discipline—it’s about shifting from punishment to partnership. It’s time to stop fighting your body… and finally learn to work with it.
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!
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.
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