.svg)
watch
.avif)
Ever wonder if what you are reading on the internet is true about macronutrients and how they can help you reach your desired body composition?As a macro tracker myself, and have been for years, I know what’s the truth and what is not when it comes to learning this skill to help you reach your goals!If you wanna find out what is wrong and what is right so it saves you time along your journey then watch this video entirely it is only 2 minutes long! Then at the end I share how you can learn more about macros inside a 15 minute free training I put together.
.avif)
Hey babe — in this video I’m going to answer 3 questions from my weekly livestream!I cover:1. How to know exactly when to adjust your macro numbers to build the body composition you want, related to your cycles2. Whether you should use deload weeks and how much rest your body needs in between workouts for optimal results3. Between exercise and nutrition, which is more important… and the number 1 question to ask yourself when you go a long time without seeing resultsJoin me in the video above where I deep-dive into these questions and show you how to build a toned body that will last you forever!
In this episode of The Macro Hour, Nikkiey Stott sits down with Lara Briden, naturopathic doctor and author of The Period Repair Manual, to dive deep into the world of hormonal health and its critical role in women’s well-being. Lara shares her expertise on navigating hormonal imbalances, understanding your cycle, and reclaiming control over symptoms like irregular periods, PMS, and perimenopause. With practical advice and actionable insights, this conversation sheds light on how nutrition, lifestyle changes, and natural interventions can transform your hormonal health. Whether you’re struggling with symptoms or simply want to optimize your body’s rhythms, this episode is packed with empowering knowledge to help you take charge of your health.
In this episode of The Macro Hour, we’re excited to welcome back Dr. Stephen Cabral, a naturopathic doctor and functional medicine expert, for an in-depth discussion on the importance of personalized health protocols and the impact of hormones on mood, metabolism, and overall well-being. Building on our previous conversation, Dr. Cabral helps interpret my re-test results from the Equi.Life Stress, Mood, and Metabolism test, highlighting the importance of understanding hormonal shifts and why re-testing is crucial for tracking health progress.We dive into the science behind personalized wellness, discussing how individual factors like lifestyle, stress, and genetics influence hormones and why one-size-fits-all solutions often fall short. Dr. Cabral also explains the connection between metabolism and mental health, and shares practical strategies for optimizing hormones, improving mood, and enhancing metabolic function. Whether you’re looking to gain insights on hormonal health, learn the importance of re-testing, or simply get practical tips for wellness, this episode is packed with valuable information to help you take charge of your health journey.
In this episode, Nikkiey Stott tackles a common challenge on any health journey: navigating social events without derailing your nutrition goals. Social gatherings can feel overwhelming, especially when surrounded by friends indulging in luxuries that test your resolve. But enjoying yourself and staying consistent don’t have to be mutually exclusive.Nikkiey explores how to reframe your mindset to make choices that align with your goals while still savoring the moment. This episode will provide practical strategies to approach these situations with confidence, balance, and grace—focusing on the joy of connection rather than the pressure of indulgence.
In this episode Nikkiey Stott dives into one of the most common challenges on a fitness journey—cravings. She explores why cravings happen, from emotional triggers to nutrient deficiencies, and how to handle them in a way that aligns with your goals. You’ll learn practical strategies to prevent cravings, respond to them in the moment, and build a healthier relationship with food without feeling restricted or guilty. If cravings are holding you back or causing you frustration, this episode is packed with tips to help you stay in control and keep progressing toward your goals.
In this episode Nikkiey Stott breaks down the essentials of doing a successful cut. She will explore how to know when it’s the right time to enter a cut, how to listen to your body for signs it’s time to end it, and the key adaptations your body makes during this process. Learn how your metabolism and hormones adjust during a calorie deficit, and discover why your body’s goal is to adapt for survival. Tune in for practical tips on maximizing results without pushing your body too far.
In this milestone 200th episode of The Macro Hour, Nikkiey Stott wraps up Season 2 by reflecting on the most impactful moments, insights, and breakthroughs shared by our incredible guests. We revisit highlights that span fitness breakthroughs, game-changing metabolism insights, and powerful mindset shifts that can transform your health journey. Whether you've been tuning in from the start or just catching up, this episode is packed with inspiring takeaways and a look back at the conversations that made this season truly unforgettable. Join us as we celebrate 200 episodes and the end of an incredible season!
In this episode Nikkiey Stott breaks down what it truly means to "trust the process" in your fitness journey. We dive into why patience is not just a virtue but a necessity when it comes to achieving long-term results. From understanding the reality of slow and sustainable progress to avoiding common mistakes like program hopping or extreme dieting, this episode offers practical tips to help you stay committed and motivated.Learn how to embrace the long game, celebrate small wins, and set process-based goals that keep you moving forward. If you're feeling frustrated with slow progress or questioning your results, tune in to discover why trusting the process is the key to unlocking your true fitness potential.
listen
In this episode of Nikkiey Stott dives deep into the world of reverse dieting—what it is, why it’s essential for maintaining fat loss and metabolism, and how to do it correctly. She explores common mistakes, like increasing calories too quickly or skipping the tracking process, and clear up misunderstandings about reverse dieting, such as expecting rapid fat loss.You’ll learn practical strategies to increase your calorie intake while maintaining your progress, avoid unwanted fat gain, and boost your metabolism over time. If you’re looking to transition out of a calorie deficit without regaining fat, this episode is packed with actionable tips to guide you.
In this episode of The Macro Hour, Nikkiey Stott breaks down the pros and cons of using creatine, one of the most widely used supplements in fitness. While known for boosting muscle strength, power, and endurance, creatine also plays a key role in muscle repair and overall function. Nikkiey dives into the science of how creatine works, why it can be beneficial for muscle growth, and the importance of using it responsibly to avoid potential drawbacks.If you’re considering adding creatine to your routine but want a clear understanding of its effects, this episode will give you the insights you need to make an informed decision. Whether you're new to supplements or looking to optimize your current routine, this episode offers practical advice and science-backed guidance to help you get the most out of creatine.
In this episode of The Macro Hour, Nikkiey Stott breaks down the essentials of meal prepping and how it can save you time, keep you consistent with your nutrition, and help you reach your fitness goals. We’ll dive into easy steps for planning your meals, cooking in bulk, and keeping your food exciting all week long. Whether you’re new to meal prep or looking to refine your routine, this episode will provide practical tips to make meal prepping stress-free and sustainable.Learn how to set yourself up for success by prepping your meals ahead of time, avoiding unhealthy last-minute choices, and staying on track with your nutrition.
In this episode Nikkiey Stott shares the journey from tracking macros to confidently embracing intuitive eating. After years of measuring food and learning about portion sizes and macronutrients, the shift to intuitive eating can feel daunting, but it’s completely achievable.She will dive into the steps you can take to trust yourself with food, understand your body’s signals, and maintain control over your nutrition without relying on strict tracking. Whether you’re looking to break free from food logs or take your fitness journey to the next level, this episode will help you transition to intuitive eating with confidence.
In this episode Nikkiey Stott dives deep into the uncomfortable but common issue of bloating. We explore the various causes of bloating — from dietary choices and food intolerances to stress and lifestyle factors. You’ll learn practical strategies to relieve bloating, prevent it from happening in the future, and discover which foods and habits may be contributing to your discomfort.Whether you’re looking for quick relief or long-term solutions, this episode will help you feel lighter, more comfortable, and in control of your body.
In this episode of The Macro Hour, Nikkiey Stott breaks down the realities of fitness plateaus—the times when progress stalls, and motivation can feel hard to find. Whether you're struggling to shed fat, build muscle, or shake up your routine, we explore why these roadblocks happen and what you can do to push past them. We’ll dive into the physical and mental challenges behind plateaus, offering tips to help you break free. By the end, you’ll understand that plateaus are not failures, but natural steps in the growth process—and you'll be equipped with the strategies to keep moving forward.
In this episode of The Macro Hour, Nikkiey Stott breaks down why intermittent fasting might not be the best approach for those focused on building muscle. While IF is popular for fat loss and metabolic health, it can limit the nutrient availability and calories necessary to optimize muscle growth. She dives into the science of muscle protein synthesis, the importance of nutrient timing, and why consistent fueling is key for muscle repair and development.If you're serious about putting on muscle but feel like intermittent fasting is holding you back, this episode will help you understand what your body truly needs to succeed. Tune in for science-backed strategies and expert insights on how to tweak your nutrition for better results.
In this episode of The Macro Hour, Nikkiey Stott explores the crucial difference between dieting for quick results and making sustainable lifestyle changes for long-term health. While fad diets may help you lose weight fast, they often fail to create lasting habits. She will break down why adopting a lifestyle-focused approach is more effective for maintaining your goals, improving overall well-being, and building a healthier relationship with food and fitness.Join her as she discusses practical strategies to shift your mindset, make realistic changes, and ditch the diet mentality for good.
In this episode of The Macro Hour, Nikkiey Stott is joined by the co-founders of Lumen for an insightful conversation about all things metabolism. We dive deep into how our metabolism works, how it changes as we age, and why understanding it is key to optimizing our health and fitness. A big chunk of our discussion focuses on the role of mitochondria—your body’s energy powerhouse—and how they impact fat burning and energy levels. Whether you’re looking to boost your metabolic health or just curious about how your body functions, this episode is packed with science-backed insights and practical takeaways.
.svg)
.svg)
