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If you’re serious about building a body composition you love, carbs aren’t just helpful; they’re essential. Building definition without carbs will be one of the hardest things you ever do, and here’s why...
3
min read
Different proteins have different uses, and once you know their best uses, it will be much easier to look, feel, and live like your best self! Let’s cover the Big 3...
3
min read
Menopause macro calculator determining your ideal protein, carb, and fat targets for weight loss during hormonal transition.
10
min read
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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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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!
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!
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 WarriorBabe Show, Nikkiey breaks down why September is the most powerful time of year to build something real. She paints two pictures: the woman who waits until January 1st, sprints for 3 weeks, and quits by February - and the woman who starts now, stacks 4 months of habits, and walks into the new year with momentum, evidence, and a body that's already changing. If you've ever fallen into the "I'll start after the holidays" trap, this episode is the wake-up you didn't know you needed.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 what's really happening inside your body during the first 4-6 weeks of a new program - and why that's the exact window most women quit.She walks through the three invisible phases your body goes through (neurological adaptation, metabolic recalibration, and the inflammation spike that fakes you out on the scale), why the "restart cycle" keeps women stuck for years without results, and what to actually track when the scale is lying to you.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 Stott challenges the biggest excuse keeping women from prioritizing their health - "I don't have time." She breaks down why that phrase is really a priority problem in disguise, how your screen time and calendar expose what actually matters to you, and why waiting for life to calm down is a trap that keeps you stuck for years. Nikkiey also shares practical ways to stay consistent without being perfect, including the difference between your ideal week and your minimum standard. If you've been pushing your health to the back of the line, this episode is your wake-up call.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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view moreIn this episode of The WarriorBabe Show, Nikkiey breaks down why September is the most powerful time of year to build something real. She paints two pictures: the woman who waits until January 1st, sprints for 3 weeks, and quits by February - and the woman who starts now, stacks 4 months of habits, and walks into the new year with momentum, evidence, and a body that's already changing. If you've ever fallen into the "I'll start after the holidays" trap, this episode is the wake-up you didn't know you needed.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 what's really happening inside your body during the first 4-6 weeks of a new program - and why that's the exact window most women quit.She walks through the three invisible phases your body goes through (neurological adaptation, metabolic recalibration, and the inflammation spike that fakes you out on the scale), why the "restart cycle" keeps women stuck for years without results, and what to actually track when the scale is lying to you.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 what's really happening inside your body during the first 4-6 weeks of a new program - and why that's the exact window most women quit.She walks through the three invisible phases your body goes through (neurological adaptation, metabolic recalibration, and the inflammation spike that fakes you out on the scale), why the "restart cycle" keeps women stuck for years without results, and what to actually track when the scale is lying to you.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 Stott challenges the biggest excuse keeping women from prioritizing their health - "I don't have time." She breaks down why that phrase is really a priority problem in disguise, how your screen time and calendar expose what actually matters to you, and why waiting for life to calm down is a trap that keeps you stuck for years. Nikkiey also shares practical ways to stay consistent without being perfect, including the difference between your ideal week and your minimum standard. If you've been pushing your health to the back of the line, this episode is your wake-up call.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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If you’re already putting in your gym time, you don’t need more — it’s what you do WITH that time that matters, and tons of cardio isn’t the answer. Let’s break this down with practical tips for toning through menopause!1. Spot reduction is a mythLet’s get this out of the way: You can’t specifically target belly fat with crunches or waist trainers. Fat loss happens systemically, and for women over 40, hormonal changes can direct more fat cells everywhere you don’t want it to go! That doesn’t mean you’re doomed, though — you just need a targeted approach that tackles overall body composition. And the simplest way to do that is with...
2
min read
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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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view moreIn 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!
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If you’re struggling to fit your workouts into a busy schedule, you can start by cutting time from your workouts themselves. In this guide we’ll cover how to pack more into less time, so you can get better results from quicker and more targeted workouts!
3
min read
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Your scale says nothing changed but your jeans tell a completely different story. In this video, Nikkiey walks you through the only 4 steps women over 40 need to lose fat and build muscle at the same time without starving yourself. You'll learn why undereating is keeping you stuck, how much protein you actually need, which compound lifts change your body fastest, and why recovery is where muscle really gets built. Plus the real story of Robin, who dropped pant sizes at 60 while the scale moved just 5 pounds.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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Looking to build muscle during menopause? This video breaks down 6 effective exercises that can support strength, muscle growth, mobility, and overall fitness during and after menopause. Learn how to structure your workouts, train safely, and build a sustainable strength-training routine for your changing body.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 tackles the belief that longer gym sessions produce better results - and explains why the science says the exact opposite for women training to build muscle and lose fat.She breaks down why your hormones actually start working against you after the 60-minute mark (cortisol rises, testosterone and growth hormone drop), the three biggest time wasters inflating your sessions without adding results, and what a focused, efficient 45-minute workout actually looks like from warmup to cool down - including exact set counts, rest periods, and exercise structure.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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view moreIn this episode of The WarriorBabe Show, Nikkiey tackles the belief that longer gym sessions produce better results - and explains why the science says the exact opposite for women training to build muscle and lose fat.She breaks down why your hormones actually start working against you after the 60-minute mark (cortisol rises, testosterone and growth hormone drop), the three biggest time wasters inflating your sessions without adding results, and what a focused, efficient 45-minute workout actually looks like from warmup to cool down - including exact set counts, rest periods, and exercise structure.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 Stott breaks down why most women aren't getting the results they're capable of - and it has nothing to do with genetics, talent, or information. It's a standards problem.She explains the difference between goals and standards, why your baseline is almost always shaped by your environment and history instead of your actual capability, and how to set a new non-negotiable floor that holds up even when life gets hard. Plus, why September through December is the window that separates women who walk into January already ahead from women who start over again.If you've been coasting on "good enough" and wondering why nothing changes, this episode is your wake-up call.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 Stott tackles the real reason most women quit a fitness plan that's actually working - their expectations. She explains why muscle takes far longer to build than the industry wants you to believe, why the scale can't tell you the full story when your body composition is changing, and why the women who see the biggest transformations are the ones who commit to a year, not a 30-day challenge. If you've been putting in the work but feel like nothing is happening, this episode will reframe how you measure progress and help you stop sabotaging results you're already building.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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