Do women over 50 need different macros than younger women to lose weight?

On The WarriorBabe Show, Nikkiey is clear that macros are not one-size-fits-all. In her macro myths episode, she says your plan should be custom-tailored to three things: your unique body, your stats such as age, and your personal goals. Someone who is 50-plus, she says, cannot follow what someone who is 30-plus is doing. Your goal changes the plan too. Toning and shaping calls for a different strategy than maintaining your weight and adding some muscle.

That doesn't mean menopause needs its own special diet. When a listener asked whether postmenopausal women should go higher fat and lower carb, Nikkiey said there are no dietary restrictions or added needs for this stage. What matters is putting real emphasis on nutrition and eating enough food to support recovery, so your body doesn't carry extra stress from being underfueled. In the same episode she describes a postmenopausal woman in her late fifties who was training six days a week, exhausted and not seeing results. Doing more and eating less was not the answer.

If you're dealing with menopause symptoms or a medical condition, work with your doctor alongside any nutrition plan. If something stopped working, it's likely the numbers need updating. It doesn't mean your body is broken.