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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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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!
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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!
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Eating less and exercising more but still can't lose fat after 40? You're not broken - you're just following advice that doesn't work for your body anymore. In this video, Nikkiey breaks down the 5 real reasons women over 40 stay stuck - from undereating and low protein to cardio that backfires, sleep that sabotages your hormones, and stress that tells your body to hold onto fat. Each reason comes with a specific fix you can start today, plus real client stories from women who turned it around by doing the opposite of what they'd been told.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 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!
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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!
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I tested 6 popular “fat loss” gadgets marketed to women over 40 to see which ones actually delivered results and only 1 stood out. This video breaks down each gadget, what it’s designed to do, and what women over 40 should know when evaluating weight-loss and fat-loss products.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 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!
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Want to reduce love handles after 40 and improve your overall fitness? In this video, we break down 3 simple exercises for love handles that can help strengthen your core, build muscle, and support fat loss when combined with a balanced diet and consistent activity.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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I tried every major way to lose weight after 40 to find out what actually works for sustainable fat loss. In this video, I break down the best weight loss strategies after 40, including diet, exercise, metabolism, calorie deficit, and the biggest mistakes that can make losing stubborn weight 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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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.
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!
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