The short answer
Most of the time, Nikkiey says, constant bloating comes down to two things: you ate too much in one sitting, or you ate something your body can't break down well. Excess gas, swallowed air, stress and hormonal changes around your cycle can add to it, and often it's several of these at once.
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Nikkiey on why bloating usually has several causes at once
Plays from 18:50 · Ep. 193: What Causes Bloating and How Do I Stop It?
How to find trigger foods and why smaller meals are a game changer
Plays from 12:17 · Ep. 193: What Causes Bloating and How Do I Stop It?
How stress slows digestion and keeps you bloated, plus ways to ease it
Plays from 14:55 · Ep. 22: What Causes Bloating and How to Get Rid of It
Why three big meals a day leave you bloated, and what to do instead
Plays from 11:06 · Ep. 22: What Causes Bloating and How to Get Rid of It
The full answer
On Ep. 22 and Ep. 193 of The WarriorBabe Show, Nikkiey covers five common causes of bloating: food intolerances, excess gas, hormonal changes around your menstrual cycle, overeating and swallowing air. She's clear that it's rarely just one thing. As she puts it on Ep. 193, there's a multitude of factors, including some she didn't get to in the episode. Constant bloating usually points to a pattern in how and what you eat, not to something wrong with you.
Here's where she suggests starting:
- Find your trigger foods. Remove the food you suspect, such as dairy, lactose or gluten, and see whether your symptoms improve. If they don't, look at another food. This elimination approach is what WarriorBabe members use.
- Eat smaller, more frequent meals. Nikkiey calls this a game changer. If you eat three big meals a day, your stomach has to stretch to hold that volume, and you feel it afterward. She recommends five or six smaller meals with a good balance of protein, fats and carbs. It also helps keep your energy steady.
- Slow down while you eat. She lists this as the third fix.
- Build your meals around a wholesome, balanced diet: lean proteins, healthy fats and good carbohydrates.
Don't overlook stress. Nikkiey explains that when you're under constant stress, your body is in fight-or-flight mode. That slows digestion and reduces blood flow to your digestive organs, which can lead to bloating, cramping and constipation. If you live a high-stress life and feel bloated all the time, she says this is likely part of what's going on. Deep breathing during the day, regular exercise and yoga are her suggestions for bringing it down, alongside the food changes above.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Can stress stop me from losing belly fat?
Yes, according to Nikkiey. On The WarriorBabe Show she explains that chronic stress keeps cortisol elevated, which she says increases fat storage around the midsection and drives cravings for comfort foods. Even with solid macros and training, a body stuck in survival mode can hold on to fat, so managing stress becomes part of the plan.
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Does strength training raise cortisol?
Yes, but only briefly. Nikkiey explains that a hard strength session spikes cortisol during and right after the workout to give you energy, then it drops back down. That is healthy stress. Over time, consistent lifting with good recovery, sleep, hydration and food helps lower baseline cortisol. The real problem is chronic cortisol, not lifting itself.
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Hormones & Hormone Health
Should I lift weights on my period?
Yes, you can keep lifting on your period, but adjust rather than push. Nikkiey still shows up to keep the promise she made to herself, using lighter weights and higher reps. Guest Jessica Suchan agrees: train all month, go lighter or skip progressive overload if tired. On heavy, crampy days, a rest day is fine.
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Watch or listen in full
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21 minWhat Causes Bloating and How Do I Stop It?
Episode 193 · Sep 27, 2024
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