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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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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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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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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
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.
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In this video I reveal the real reason women over 40 struggle to lose belly fat—and why most workouts and diets don’t actually fix the problem. I’ll break down what’s really happening with your metabolism anThe Real Reason Women Over 40 Can’t Lose Belly Fat (No One Talks About This)Intro - 00:00Outdated Method - 00:30Bad Recovery - 01:44What to Do - 03:00In this video I reveal the real reason women over 40 struggle to lose belly fat—and why most workouts and diets don’t actually fix the problem. I’ll break down what’s really happening with your metabolism and hormones at this stage of life, and show you what to do instead to finally see results. If you’ve been frustrated with stubborn belly fat after 40, this is the truth no one talks about.#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 lossd hormones at this stage of life, and show you what to do instead to finally see results. If you’ve been frustrated with stubborn belly fat after 40, this is the truth no one talks about.
In this video you’ll see how she completely transformed her body at 63 years old, even after going through menopause. We break down the exact training, nutrition, and lifestyle changes that made it possible, and how women in their 50s and 60s can still build strength, energy, and confidence. If you’ve ever felt like it’s too late to take control of your health, this story proves it’s absolutely possible. #fitness #workout #weightloss
In this inspiring conversation, we dive into how she rebuilt her health, strength, and mindset after 60. From fitness habits to lifestyle shifts, this interview breaks the myth that life peaks before menopause.
Barbara Brady lost 23 pounds by finally breaking the cycle that held her back for years. She stopped turning to food when she was stressed, anxious, or overwhelmed and instead started listening to what her body actually needed. Instead of swinging between strict diets and bingeing, she found a balanced approach that let her eat more without guilt. As the weight came off, so did the self-doubt. Barbara didn’t just change her body she changed the way she saw herself.
In this episode of The Macro Hour, Nikkiey Stott sits down with Dr. Jolene Brighten—a board-certified naturopathic endocrinologist, clinical sexologist, and best-selling author known for helping women understand their hormones and thrive in every phase of life. Together, they dive into real talk around perimenopause, hormonal shifts, mood changes, nutrition, libido, and birth control—with one central message: you can take control of your health at every stage of womanhood. Dr. Brighten debunks today’s biggest myths, shares game-changing insights, and leaves you with tools to feel more empowered, informed, and in tune with your body. It’s time to feel confident in your hormones—not confused by them.
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From feeling unsure to becoming a true leader in her life and in our WarriorBabe community, Kristi’s transformation is nothing short of inspiring. This isn’t about a number on the scale. It’s about owning who you are. It’s about stepping into your power and staying there. 🔥 If you’ve ever felt stuck, unseen, or like you were made for more… Kristi’s story is going to hit home. 💪 Want to start your own journey? Check out the free WB4 Method training below to learn how we help women 40+ build muscle, feel strong, and show up with confidence — without restriction or burnout.
She was 49, gaining weight, and stuck in a cycle of nightly snacks and drinks with her husband. 🍷🍫 The kids were grown. The house was quiet. And somehow… she lost herself in the mix. Sound familiar? This is the real, raw story of how one woman flipped the script ditching the empty nester slump for lifting weights, building muscle, and living fully for her again. 🔥 Inside this episode: What triggered her to finally say “enough is enough” The exact steps she took to start lifting, eating better, and transforming her body How she’s now more toned, confident, and active than ever before You’re not “too old.” You’re not “too far gone.” You just need a game plan and proof that it’s possible. 👇 Watch this. Get inspired. And take that first step. You’ve got this.
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In this episode of The WarriorBabe Show, Nikkiey breaks down why the definition of "lean" that most women are chasing was built for a 25-year-old body - and why using that same playbook after 40 is the exact reason nothing is working.She explains the invisible hormonal shifts that changed the game (estrogen no longer protecting your muscle, fat redistributing to your midsection, your metabolism running on less), why calorie restriction and high-volume cardio are actively working against you now, and the 4-step approach that actually builds a lean body composition after 40 - including why some women need to stop dieting and start building muscle first before they ever enter a fat loss phase.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!
In this episode of The WarriorBabe Show, Nikkiey breaks down the difference between the two types of body fat most women don't know about - subcutaneous fat (the fat you can see and pinch) and visceral fat (the hidden fat wrapped around your organs that's actually driving inflammation, insulin resistance, and cardiovascular risk).She explains why visceral fat accumulates specifically during perimenopause and menopause as estrogen declines, why the typical approach of more cardio, less food, and endless core work doesn't target it, and the 5 things that actually do - including why strength training alone can reduce visceral fat in as little as 12 weeks even without the scale moving. She also covers simple ways to measure how much visceral fat you're carrying right now without needing an MRI.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!
In this special 400th episode of The WarriorBabe Show, Nikkiey breaks down the biggest mistakes she sees women over 40 making with their nutrition and training - and what actually works instead.She explains why calories control your size but macros control your shape, why most women over 40 are eating half the protein they need (and the muscle loss, low energy, and mood crashes that come with it), why "toning" isn't a real training method (it's body recomposition, and it requires two specific things), and why constantly switching your workouts is keeping you stuck instead of helping you progress. This is the best of 100 episodes packed into one - the lessons that have helped 21,000+ women inside WarriorBabe.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!
In this episode of The WarriorBabe Show, Nikkiey calls out the one thing that's actually been missing from your fitness journey - and it's not the right program, the right diet, or the right amount of motivation.She breaks down why women over 40 keep restarting every Monday, the difference between an intention and an actual decision (most women have been confusing the two for years), and why your brain is wired to find the most reasonable exit every time things get hard. Nikkiey explains why waiting for the perfect conditions is a trap - not preparation - and why the women who transform are the ones who act while life is still messy, not the ones who wait until everything lines up.If you've been telling yourself you'll start after the holidays, after the stress passes, or when you finally feel ready - this is the episode that closes that door for good.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!
In this episode of The WarriorBabe Show, Nikkiey explains why the scale is the worst scoreboard for your fitness journey - and what's actually happening inside your body when the number won't budge even though you're doing everything right.She breaks down the three invisible changes working against women after 40 (muscle loss, estrogen decline, and dropping testosterone and growth hormone), why eating 1,100 calories a day is destroying your metabolism instead of fixing it, and the exact 4-step body recomposition plan that has worked for thousands of women inside WarriorBabe - including Robin, a 60-year-old who went through surgical menopause, lost only 4-5 pounds on the scale, but looked like she dropped 30.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!
In this episode of The Macro Hour, Nikkiey Stott breaks down one of the most common goals women have in fitness: wanting to look more "toned."She explains why the toned look so many women are chasing has very little to do with weighing less and everything to do with building muscle and improving body composition. Nikkiey also challenges some of the biggest misconceptions surrounding cardio, light weights, scale weight, and the fear of becoming "bulky."If you've been working hard but still aren't seeing the definition you're after, this episode will help you shift your perspective and better understand what it actually takes to build a stronger, leaner physique.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!
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!
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.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!
In this episode of The Macro Hour, WarriorBabe Laura shares what happened when her body stopped responding to cardio, calorie cutting, and restrictive programs in her late 40s. As an occupational therapist, she watched her strength, balance, and confidence decline—until she realized something had to change. Laura opens up about finding WarriorBabe, learning how to lift weights, fuel her body with enough protein, and follow a sustainable macro-based approach. The result wasn’t just weight loss—it was a complete shift in body composition, confidence, and strength. This episode is a powerful reminder that perimenopause doesn’t mean getting weaker—and that it’s never too late to take your health back.
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