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Menopausal fitness starts with hormones. Learn how to support your hormonal health for better strength, tone, and energy at any age.
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Explore the truth about superfoods. Are they as powerful as claimed, and why do many women still face fitness struggles despite eating them regularly?
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Your metabolism isn’t stuck. Learn how to retrain it for better energy, easier fat loss, and lean muscle tone with simple, sustainable strategies.
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Want better sleep, a stronger body, and more energy throughout the day? They’re all related, and in this guide we’re talking about how to improve all of them all at once!
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Build strength & protect your bones after menopause with smart training. Discover 3 key tips to stay active, strong & confident at any age.
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Higher fat, lower carbs A quick word of warning: This means a slight increase in fats and corresponding decrease in carbs. I’m not saying to start a ketogenic diet — far from it! But this does mean your numbers will change, and macro calculators won’t take into account those types of details despite how important they are. That’s in our flagship program, the WarriorBabe VIP, we designed a specialized macro calculator that will tell you exactly how to shift your macros to maintain and improve your results!
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Running. Cycling. Swimming. They’re all great for your heart, and they work wonders for knocking off a few pounds in your 20s... but cardio has a nasty side effect that intensifies as we age:Cortisol.This hormone is responsible for stress, anxiety, and all sorts of other fun negative emotions... and it also reinvests your muscle tissue into fat stores, secretly undoing your hard work while you run away the calories.And that stress response? It grows more intense over time, especially through menopause. So the harder you work, the clearer your body hears the message that it’s time to hunker down and store those calories for a rainy day.Exercise is key for transforming your body composition — just back off the cardio and put that hard work into building strength.
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Prioritize building muscle After around the age of 30, our bodies have a harder time of building and maintaining muscle, which is only exacerbated by the hormonal changes present during menopause.It becomes more important than ever to focus on strength / resistance training to elevate and preserve your bed of muscle tissue…Not only for building the physique you want, but also to make your body more resilient against injuries.
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There’s a universal truth of menopausal fitness: If you want to get in control, start with your hormones. With your hormone production locked in, you take advantage of your body’s best aid to toning at any age — and during menopause, those hormones need some extra love!Here’s how:
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The World's Shortest Guide To Losing Weight After You Turn 40If you’re a woman over 40, losing weight can feel harder than ever but it doesn’t have to be. In this short, powerful guide, I down exactly how your body changes after 40 and what you can do to burn fat, gain strength, and feel confident again without sketchy or outdated methods. No crash diets. No exhausting workouts. Just a simple, proven plan designed for women who want real results and a body they love.#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
The 4 Steps To Lose Weight While Eating More After 40Yes, it’s possible to lose weight after 40 without starving yourself. In this video, I break down the 4 steps I use with clients to help them eat more, boost their metabolism, and finally start burning fat again. If it feels like your body isn’t responding like it used to, this is the strategy shift you need.Intro - 0:00Why You Should Eat More - 0:33Stop Obsessing Over The Scale - 2:28Track Macros - 3:55Alternate Between Building and Fat loss - 5:12#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
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If I Wanted To Lose Belly Fat on Menopause in 2025, I’d Do THIS If I were trying to lose belly fat during menopause in 2025, this is exactly what I’d do. No crash diets, no nonsense—just the real strategies that actually work with your body, not against it. From nutrition and training to mindset and hormones, this video gives you a clear game plan to finally feel in control again. Intro - 0:00 Why Belly Fat Becomes Harder to Lose - 0:36 What I Wouldn't Do - 3:21 What I WOULD Do - 6:26 Outro - 8:17 #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
Still Gaining on Keto? Why It Doesn’t Work for Women Over 40 [FULL BREAKDOWN]If you’ve been following keto, cutting carbs, and still gaining weight — this video is for you. In this breakdown, I explain why keto often backfires for women over 40, especially during perimenopause and menopause. You'll learn how hormonal changes, stress, and under-eating play a huge role in your progress and what to do instead for real fat loss that actually lasts.This isn’t about quitting carbs or chasing extremes. It’s about fueling smarter, lifting intentionally, and rebuilding a metabolism that works with your body, not against it.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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The ULTIMATE Workout Routine For Women Over 40 [FULL GUIDE]This is the ultimate workout routine designed specifically for women over 40 who want to build strength, burn fat, and feel confident in their bodies again. In this full guide, I walk you through a smart, sustainable fitness approach that supports your hormones, protects your joints, and helps you stay consistent long-term. Whether you're just getting started or looking to level up your routine, this video gives you the exact blueprint to feel stronger, leaner, and more energized, no matter your age.Intro - 0:00What Didn't Work - 0:30What Actually Works - 2:18Workouts You Should You Do - 3:56Exact Workout Routine - 5:03Best Macros & Diet Plan - 7:18#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.
Fertility is something many women assume will always be there—but biology doesn’t always follow our timeline.In this episode, Nikkiey sits down with Dr. Jaime Knopman, reproductive endocrinologist and author of Own Your Fertility, to break down what actually happens to your hormones, egg quality, and fertility as you age. jaime-theThey discuss perimenopause, egg freezing, IVF, and the biggest misconceptions women have about their fertility window. Dr. Knopman also explains why fertility awareness is one of the most empowering tools women can have—giving you the ability to make informed decisions about your future.This episode is a must-listen for any woman who wants to better understand her body, hormones, and reproductive health.Dr. Knopman is the author of Own Your Fertility, a powerful guide helping women understand their reproductive timeline and take control of their future with confidence. You can grab your copy on Amazon or at Barnes & Noble.To learn more, visit www.drjaimeknopman.com or follow her on Instagram at @drjaimeknopman for ongoing fertility education and insights.This episode is brought to you by Cozy Earth. Use code MACROHOUR for 20% off at www.cozyearth.comIf 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 women are focused on weighing less—but the real key to longevity, metabolism, and confidence is building muscle. In this episode, Nikkiey breaks down why women are facing a muscle deficit crisis, especially after 40, and how years of dieting and excessive cardio may be causing you to lose the very thing that protects your metabolism, hormones, and long-term health. She explains why muscle is known as the “organ of longevity,” how age-related muscle loss impacts fat loss, strength, and independence, and why many women are not overweight—but under-muscled. You’ll learn why strength training and proper fueling, especially adequate protein, are essential for preserving muscle, improving body composition, and building a stronger, more resilient body. Learn more about the WarriorBabe method at warriorbabe.com. This episode is brought to you by Cozy Earth. Use code MACROHOUR for 20% off at www.cozyearth.com 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!
How She Transformed Her Body At 74 Years Old | Postmenopause In this video, you’ll hear the inspiring story of how she completely transformed her body at 74 years old — after menopause. We dive into the exact changes she made to her workouts, diet, and mindset to build strength, lose fat, and feel better than ever. Whether you’re postmenopausal or just looking for motivation to start your own journey, this transformation proves it’s never too late to change your life. #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
Kristy decided it was time for a change. In just 6 months, she transformed her body shedding fat, building muscle, and gaining confidence she never thought possible. 💪 This interview dives into exactly how she did it: → Her fitness and nutrition routine → How she stayed consistent (even with a busy schedule) → What worked after 30 that didn’t in her 20s → Her biggest mindset shift that changed everything If you’re a woman in your 30s, 40s, or 50s wondering if it’s “too late” to get in shape this video is for you.
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In this episode Nikkiey Stott explores some benefits of cycle syncing your workouts — aligning your training with the phases of your menstrual cycle. She breaks down each phase, from the menstrual phase to ovulation and beyond, diving into how hormone fluctuations impact energy, strength, and recovery. Learn how to adjust your workouts to work with your body, boosting performance, enhancing results, and feeling your best throughout the month. Whether you’re new to cycle syncing or looking to fine-tune your routine, this episode offers practical tips to help you optimize your fitness journey.
Join Nikkiey Stott, co-founder of WarriorBabe, as she shares her personal and transformative journey of egg freezing. In this deeply personal episode of The Macro Hour, Nikkiey discusses the motivations, challenges, and empowering moments of her egg freezing experience.Discover the reasons behind her decision, the process involved, and the emotional rollercoaster along the way. This episode offers valuable insights for anyone considering egg freezing and aims to break down the stigma and provide support and information for women exploring their reproductive options.Tune in for an honest and inspiring discussion on taking control of your future. Subscribe, leave a review, and share this episode with anyone who might benefit from this empowering story.
Discover why lasting fitness results take 8–12 weeks. Learn how consistency, patience, and macro tracking lead to sustainable transformation.
Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we explore how your diet impacts hormonal health. Discover the science behind key hormones like insulin, cortisol, estrogen, and testosterone, and how they influence your energy, mood, metabolism, and muscle building.Learn about the dangers of yo-yo dieting and the hidden costs of cheap, quick-fix diets. We’ll share practical tips for maintaining hormonal balance through a nutritious diet rich in whole foods and healthy fats, backed by expert insights and real-life case studies.Break free from roller coaster dieting and achieve lasting health and fitness results. Tune in to nourish your body and keep your hormones in harmony. Subscribe, leave a review, and share this episode with friends who need this valuable information.
Stop guessing and start progressing. Nikkiey Stott shares why hiring a coach boosts results, accountability, and safety on your fitness journey. Tune in now!
Are you wondering why all those hours in the gym aren’t paying off? Ever considered that post-workout drink might be the culprit? 🤔In this episode, we dive deep into how alcohol is sabotaging your hard-earned gains. We explore the science behind alcohol’s impact on muscle recovery, strength training, and overall fitness performance. Trust me, this is information you can’t afford to miss if you’re serious about your fitness journey.We’re breaking down:The physiological effects of alcohol on muscle growth and recoveryWhy alcohol and strength training don’t mix wellThe hidden ways alcohol can derail your progressIf you're over 40 and looking to optimize your workouts, this episode is a game-changer. Whether you’re into weight lifting, strength training, or just aiming to maintain muscle mass during menopause, understanding the impact of alcohol on your body is crucial.Don’t let alcohol steal your gains. Tune in and arm yourself with the knowledge to make informed decisions about your fitness and lifestyle.
Discover the powerhouse of your body that's often overlooked: your pelvic health. In Episode 142 of the Macro Hour podcast, we delve into the depths of this crucial aspect of women's wellness with the renowned Vagina Coach, Kim Vopni.Kim, a celebrated fitness professional, author, and women's health educator, has dedicated her life to empowering women through knowledge and strength. She's the mastermind behind Pelvienne Wellness Inc, where she champions pelvic health for women navigating pregnancy, motherhood, and menopause.In this episode, we get real about why your pelvic floor matters more than you think and how it can influence everything from your workout performance to your daily comfort. Kim breaks down the taboos and brings her expertise straight to you, with practical advice and empowering insights.Don't miss out as Kim demystifies pelvic health, shares her top strategies for maintaining it, and reveals why every woman should incorporate pelvic floor exercises into her fitness routine.Tune in and transform the way you think about and care for your body, from the inside out.
This episode of The Macro Hour Podcast brings Nikkiey Stott and Louise Digby together to discuss the complex relationship between eating habits, body fat, and the unique challenges women face during menopause. 🌟Louise (@louisedigbynutrition) is a powerhouse of knowledge in nutritional therapy and women's weight loss. She isn't just another expert; she's a game-changer for women battling weight loss myths and the frustrating plateau of menopause. With her innovative approach, The Nourish Method to Lasting Fat Loss, she's transforming lives by tackling the root causes of weight gain, paving the way for sustainable health without the prison of dieting. Her mission? To help women escape the cycle of restrictive diets and rediscover their vitality. Through personalized care, Louise's clients achieve remarkable transformations, proving that with the right support, lasting weight loss isn't just a dream—it's a reality.Don't miss this enlightening conversation filled with practical advice, scientific insights, and the empowering message that health is a journey worth investing in.
Explore the profound and personal journey of menopause with the incredible Philippa Butler, the force behind @precizion.uk. Philippa opens up about her own experiences navigating through the complexities of menopause, sharing insights, struggles, and triumphs with raw honesty and vulnerability.But it doesn't stop there. Philippa's work with Precizion is reshaping the conversation around menopause, bringing to light the importance of understanding, support, and empowerment for women going through this inevitable phase of life. From innovative strategies to practical tips, Philippa is on a mission to educate and uplift, ensuring that no woman has to navigate menopause feeling isolated or misunderstood.Whether you're going through menopause, know someone who is, or simply want to be more informed, this episode is packed with valuable information, heartfelt stories, and a few smiles along the way.Join us as we discover how Philippa and Precizion are leading the charge in creating a supportive community for women worldwide.
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