How to Lose Fat Without Sacrificing Muscle | Season 2 | Ep. 145

Fitness isn’t meant to stay the same forever—and neither are you. In this raw and personal episode, I’m opening up about how my training has shifted in this season of life. From heavy lifting to slower, more intentional movement like yoga and walking, I’m learning to listen to my body in a whole new way. This episode is for the woman who feels her body craving something different—but is wrestling with the guilt of doing less. You’ll hear how I’m navigating that, what this evolution is teaching me, and why stepping back doesn’t mean losing progress. It might just mean you’re growing.

You’re doing the work—lifting, tracking, building confidence—and your body is changing. But what no one warns you about is the grief that can surface when you start evolving. In this deeply personal episode, I open up about the emotional side of transformation—letting go of the old version of yourself, navigating shifting relationships, and feeling the growing pains of becoming a new, stronger, more empowered version of you. If you’ve ever felt proud and heavy at the same time… this episode will hit home. You’re not broken. You’re just becoming.

Learn the art of resilience as we dive deep into the valuable lessons that come from setbacks. Get inspired to face challenges head-on and emerge stronger than ever before. Failure is just a detour on the road to your dreams, and in this episode, you'll discover how to navigate it with grace and determination. Don't miss out on this opportunity to grow and thrive!

If you've been chasing a "toned" look but can't seem to get there no matter what you try, this episode is for you. In this episode of The Macro Hour, Nikkiey Stott breaks down what toned actually means—and spoiler: it's not a fitness term, it's a marketing one. Biologically, a toned physique comes down to just two things: developed muscle and a low enough body fat percentage for that muscle to be visible.‍She explains why so many women stay stuck—endless cardio, light weights, high reps, and severe calorie restriction don't build muscle. They destroy it. And without muscle, you'll never get the look you're after.‍Nikkiey walks you through the right approach: building real muscle through compound movements and progressive overload, while reducing body fat through a moderate calorie deficit and high protein intake. She also tackles the fear of "getting bulky"—one of the biggest things holding women back from lifting heavy—and reframes what it actually takes to build a stronger, leaner body.‍If you're ready to stop shrinking and start building, this episode will show you exactly how.‍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!

This is your guide to kickstarting a fitness journey, even in the busiest of months. Tune in now and join us for four practical tips that empower you to prioritize your health and well-being amidst a hectic schedule. It's time to embrace the transformative power of small, consistent steps.

Are you exhausted, bloated, moody, and stuck — even though you’re “doing everything right”? In this episode of The Macro Hour, Nikkiey Stott cracks open the most overlooked tool in women’s fat loss: biofeedback. Forget the scale for a second. Your body is already telling you everything you need to know — through your energy, hunger, digestion, mood, sleep, and recovery. If you’ve been ignoring those signals, this is your wake-up call. You’ll learn: What biofeedback actually is and why it matters more than calories burned The 6 key markers every woman should track How poor biofeedback signals metabolic dysfunction (and how to fix it) Tactical steps to start listening and adjusting like a pro If you’re ready to stop guessing and finally work with your body instead of against it — this episode is for you.