Lose fat, build muscle & feel like yourself again after 40.

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Straight answers to what women over 40 ask most. Tap play to hear the moment it's answered on the show.

• Hear it · 11:45

  Fat Loss After 40

  Why can't I lose weight after 40 even though I eat less and exercise more?

  Nikkiey's answer: your body after 40 doesn't respond to restriction the way it did at 25. Eating less and doing more signals stress, so your body lowers your metabolic rate, raises cortisol, breaks down muscle and holds on to fat. The fix she teaches is more food, more protein, strength training and recovery, not further cuts.

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• Hear it · 11:32

  Menopause & Perimenopause Weight Loss

  Why do women gain weight during menopause?

  On The WarriorBabe Show, the answer is mostly hormonal, not a willpower problem. As estrogen declines, fat storage shifts from the hips and thighs to the belly and around the organs. Muscle also becomes easier to lose. Guests add that insulin and stress are major drivers, even when your eating and training stay the same.

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• Hear it · 15:47

  Protein for Women

  How much protein do women over 40 need?

  Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.

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• Hear it · 5:02

  Fat Loss After 40

  How do I lose belly fat after 40?

  Build muscle and fix your nutrition instead of adding crunches, cardio or cutting food further. Nikkiey explains belly fat can't be spot-reduced; it comes off through a calorie deficit across your whole body. Her priorities: progressive strength training, enough protein, sleep, stress management and less alcohol, plus patience, because the midsection often leans out last.

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• Hear it · 22:40

  Strength Training for Women

  Will lifting weights make me bulky?

  No. Nikkiey explains that building significant muscle as a woman takes years of intentional, progressive heavy training plus eating in a calorie surplus. It does not happen from lifting three days a week. What you get instead is a leaner, more defined, stronger body that is more metabolically efficient.

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• Hear it · 40:17

  Diets, Fasting & Diet Culture

  Why am I not losing weight on 1,200 calories?

  Eating 1,200 calories is often too little, not too much. Dr. Stacy Sims explains it sits around an average resting metabolic rate, so your body treats it as a threat, conserves energy and breaks down lean mass. Long-term dieting also adapts your metabolism down. Before cutting further, check your tracking is accurate.

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• Abbey Sharp
• Alexandrea Elman
• Alicia Erickson
• Amber Brueseke
• Andrea Simulis
• Autumn Smith
• Britley Williams
• Caleb Campbell
• Candace Tranter
• Dr. Carolyn Dean
• Dr. Jaime Knopman
• Dr. Jolene Brighten
• Dr. Morgan Nolte
• Dr. Peter Martone
• Dr. Rady Rahban
• Dr. Stacy Sims
• Dr. Stephen Cabral
• Erin Washington
• Esther Blum
• Hannah Eden
• Hatty McCafferty
• Ida Bergfoth
• Janet Smith
• Jennifer Joy Jimenez
• Jessica Suchan
• JJ Virgin
• Jordan Syatt
• Karena Dawn
• Kim Vopni
• Lara Briden
• Lindsey Matthews
• Louise Digby
• Maggie Topham
• Melissa Ambrosini
• Michal and Merav
• Mike Millner
• Olivia Eve
• Paula Ciarniello
• Philippa Butler
• Risa Groux
• Sal Di Stefano
• Scott Chaverri
• Steven Rofrano
• Susan Niebergall