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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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Most women over 40 are told menopause weight gain is something they just have to accept, but that's not the full picture. In this video, I break down the biggest nutrition, fitness, and lifestyle changes that can help reduce menopause-related body fat and improve your health, so you can start seeing progress as quickly as possible.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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Transforming your body after 50 doesn't require extreme diets or expensive health foods. In this video, I walk you through my full grocery haul after transforming my body at 52, including the foods I prioritize, how I shop for fat loss and muscle retention, and the simple nutrition habits that made the biggest difference. You'll learn how to build a sustainable diet, save money at the grocery store, and make healthier choices without overcomplicating things.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 women focus on what they do during the day, but your nighttime routine can have a huge impact on hormones, recovery, sleep quality, and fat loss after 50. In this video, I break down the only nighttime routine you need to support hormone balance and burn fat, including the habits, nutrition, and lifestyle changes that make the biggest difference. You'll learn what actually works, what to avoid, and how to create a routine that's simple, sustainable, and effective.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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Staying in shape looks different at every stage of life, but the principles that matter most stay surprisingly simple. In this video, you'll see a real day in the life at 35, 45, and 55, including the workouts, nutrition, recovery habits, and routines that help us stay lean, strong, and healthy. You'll learn what changes with age, what doesn't, and how to build a sustainable fitness lifestyle that lasts.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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Cellulite becomes more common after 40, but there are ways to improve its appearance through the right habits and lifestyle changes. In this video, I break down what actually helps reduce cellulite after 40, including workouts, nutrition, hydration, and the mistakes that make it worse. You’ll learn a more realistic and sustainable approach to improving skin texture, body composition, and overall 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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Losing menopausal fat wasn’t about doing more, it was about stopping the habits that were holding me back. In this video, I break down the 5 things I stopped doing to lose 60lbs during menopause, including the diet mistakes, workout habits, and lifestyle choices that made fat loss harder than it needed to be. You’ll learn what actually helped, what didn’t, and how to approach weight loss in a more sustainable way after 40.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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Going through menopause can feel overwhelming, especially with so much conflicting advice online. In this video, I break down exactly what I would do if I were starting menopause in 2026, including the habits, nutrition, workouts, and lifestyle changes that make the biggest difference for energy, fat loss, and overall health. You’ll learn what actually works, what to avoid, and how to approach menopause in a way that’s realistic and sustainable.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 sits down with WarriorBabe Michelle, who shares how perimenopause left her frustrated, overtraining, under-eating, and watching her body change despite doing “everything right.”After years of relying on cardio and eating just one meal a day, Michelle took a leap of faith with WarriorBabe — learning how to fuel her body properly, train smarter instead of harder, and finally see results. Now, she’s stronger, leaner, healthier, and more confident than ever.This episode is a powerful reminder that more workouts and less food aren’t the answer — especially for women in midlife. Michelle’s story proves that when you start working with your body instead of against it, everything can change.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 diets stop working after 40 because they don’t account for the hormonal and lifestyle changes women experience. In this video, a women’s fitness coach ranks the most popular diets from worst to best after 40, breaking down what actually works for fat loss, energy, and long-term health. You’ll learn the pros and cons of each approach, the mistakes that keep many women stuck, and how to choose a sustainable plan that fits your goals.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, Esther Blum shares expert tips on thriving through menopause with nutrition, strength training, and mindset—essential listening for this life stage.
In this inspiring episode, we delve into the transformative power of building muscle during menopause. Join us for a compelling discussion as we unveil the four pivotal reasons why embracing this fitness journey can be a game-changer in your life. Discover how sculpting your body can boost your metabolism, making weight management a breeze, and enhance your overall physical and mental well-being. Gain insights into how muscle development during menopause can combat the age-related loss of bone density, promoting strength and resilience. Uncover the secrets to increased energy levels, offering you a renewed vitality and zest for life. This episode will motivate and empower you to embrace the incredible potential of your body during this life stage. Tune in now and embark on a journey of empowerment, transformation, and self-discovery.
Episode 65 is a vital guide for women in menopause, focusing on building strong, resilient bones. Join us for five actionable tips, centered around the importance of strength training, to safeguard your skeletal health during this transformative phase of life. This episode empowers you to take charge of your bone health, ensuring a vibrant, active future. Tune in now and equip yourself with the knowledge to navigate menopause with confidence and strength. It's time to fortify your bones and embrace the full potential of this new phase of life!
In this episode Nikkiey (@NikkieyStott) answers listeners questions! She dives into answering is all protein created equally? How you can build muscle while going through menopause? And lastly what to do one heavy period days. We hope this helps you! Enjoy!Click To Watch A Free Macro TrainingClick To Apply For Our ProgramsFollow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTokWelcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.
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