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How To Build The Body Composition You’ve Always Wanted When Nothing Else Works
How often have you wondered why it’s so much harder to get toned after menopause…Why nothing that you used to swear by seems to work anymore?There’s a simple reason why no matter how little you eat or how much exercise you push yourself through, it’s nearly impossible make your body budge:Those massive hormone shifts during and after menopause.Women experience a significant drop in the production of several hormones responsible for:
- Strong & healthy bones
- Mood regulation
- Brainpower & memory
- Muscle building & retention
- Concentration
- Energy levels
- Sleep
This creates a huge void that must be filled in order for you to retake control.The primary way you can do it is through nutrition…And your ideal macronutrient numbers will be different than they were before menopause.In order to support the healthy production of the hormones that help develop your body composition…You need to eat fewer carbs and more fats.To be clear:This is specifically during and post-menopause — until that time, your primary energy source should likely be carbs (although this depends on your specific macro numbers).Why the increase in fats?Because hormones are primarily made up of fats, and without enough at its disposal, your body simply cannot deliver the lean definition you’re looking for.So that said… How much fat do you need, and by how much should you reduce your carb intake?That’s an excellent question — the answer is different for every woman based on her unique body and goals…And it’s incredibly challenging to answer and act on without help.If you want help building a simple, easy-to-follow plan that allows you to eat the foods you love while building a body composition you’ve always dreamed of…
8 min read
How To Build The Body Composition You’ve Always Wanted When Nothing Else Works
How often have you wondered why it’s so much harder to get toned after menopause…Why nothing that you used to swear by seems to work anymore?There’s a simple reason why no matter how little you eat or how much exercise you push yourself through, it’s nearly impossible make your body budge:Those massive hormone shifts during and after menopause.Women experience a significant drop in the production of several hormones responsible for:
- Strong & healthy bones
- Mood regulation
- Brainpower & memory
- Muscle building & retention
- Concentration
- Energy levels
- Sleep
This creates a huge void that must be filled in order for you to retake control.The primary way you can do it is through nutrition…And your ideal macronutrient numbers will be different than they were before menopause.In order to support the healthy production of the hormones that help develop your body composition…You need to eat fewer carbs and more fats.To be clear:This is specifically during and post-menopause — until that time, your primary energy source should likely be carbs (although this depends on your specific macro numbers).Why the increase in fats?Because hormones are primarily made up of fats, and without enough at its disposal, your body simply cannot deliver the lean definition you’re looking for.So that said… How much fat do you need, and by how much should you reduce your carb intake?That’s an excellent question — the answer is different for every woman based on her unique body and goals…And it’s incredibly challenging to answer and act on without help.If you want help building a simple, easy-to-follow plan that allows you to eat the foods you love while building a body composition you’ve always dreamed of…
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Video Description
Struggling with depression, anxiety, and suicidal thoughts after perimenopause or menopause? You’re not alone. In this powerful interview, Nikkiey Stott sits down with Angela, who shares her journey of overcoming severe hormonal imbalances, depression, and anxiety through fitness, macros, and mindset shifts.Angela, a fitness industry veteran for 15 years, had never truly understood macros or how to fuel her body properly—until now. Today, she’s no longer battling depression, has reclaimed her energy, and rediscovered her love for life and people.
Video Description
She thought her metabolism was beyond repair. Years of crash diets and overtraining left her stuck, frustrated, and doubting her potential. But instead of giving up, she made a powerful choice to rebuild her body and life.By focusing on strength training and tracking macros, she transformed not just her health, but her entire future. At 60 years old, she stepped on stage for her first bodybuilding competition, proving that it’s never too late to achieve your goals and become the strongest version of yourself.What’s more, she didn’t stop there—she earned a promotion while balancing her fitness journey, showing how discipline and commitment in one area of life can elevate everything else.This is her story of resilience, transformation, and success—proof that you can rewrite your future no matter where you start.
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You've probably heard that too much cardio is bad for you, but what does that mean exactly? In this podcast, Nikkiey (@NikkieyStott) is going to break it down for you and explain why too much cardio could be hindering the results you want to see with building more muscle to be more toned and see changes in your body composition and how to balance cardio properly with strength training.
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In this episode of The Macro Hour, Nikkiey Stott is joined by Jean Rogers, a 75-year-old WarriorBabe who has completely transformed her health and fitness journey. After struggling with weight gain and other factors since menopause, Jean decided she had enough and took control of her health. Through WarriorBabe, she found a sustainable approach that fit her lifestyle, giving her more energy, confidence, and true food freedom by learning macros.
Jean’s journey hasn’t been without challenges—she even underwent a hip replacement while in the program but, with the support of her coach, came out even stronger than before. More than anything, Jean’s motivation is to stay active and vibrant so she can continue making memories with her grandchildren. Her story is a powerful testament that it’s never too late to make a change, prioritize your health, and thrive at any age. Tune in for an inspiring conversation about resilience, transformation, and the power of sustainable habits.
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We’re two weeks into the new year, and it’s time to get real. Are you sticking to your goals, or have you already started to slip? In this episode of The Macro Hour, Nikkiey Stott gives you the tough love you need to assess your progress, refocus your energy, and reignite your commitment to your health and fitness goals. Whether you’ve been consistent or need to get back on track, you’ll walk away with actionable strategies to keep moving forward—because it’s not about perfection, it’s about persistence. This is your wake-up call to stay on track and make 2024 your year.
Video Description
Leynise Bible has spent most of her life with a go go go mentality as a former athlete, but after facing knee surgery and the lingering effects of Long COVID, she found herself needing a new approach to her health. That’s when she turned to WB.Through WB, Leynise discovered the power of fueling her body with macros and gained a deeper understanding of how movement, nutrition, and recovery are all interconnected. She learned to slow down, heal her body through intentional movement, and focus on properly nourishing herself after years of under-eating.Now, Leynise is thriving in ways she never imagined. Her journey is proof that it’s never too late to prioritize your health, recover from life’s challenges, and feel stronger than ever.
Video Description
Meet Jean, a 75-year-old who transformed her health and shed belly fat—all without setting foot in a gym! In this inspiring video, Jean shares the simple, effective steps she took to stay active, eat mindfully, and stay motivated.
Video Description
In this episode of The Macro Hour, Nikkiey Stott sits down with Candace Tranter, an Integrative Energy Healer and Elite Performance Coach with over 23 years of experience in guiding individuals and couples toward profound personal transformation. Candace shares her expertise, offering insights into overcoming manifestation struggles, regulating the nervous system, and creating lasting change.
Together, they explore why manifestation often feels challenging, how stress and subconscious patterns hold us back, and the transformative power of aligning mind, body, and energy. Whether you’re new to energy work or looking to deepen your practice, this episode will inspire you to unlock your full potential and create the life you desire.
Video Description
In this episode of The Macro Hour, Nikkiey Stott dives into the powerful topic of finding and reclaiming your self-worth. She explores the importance of stepping into the version of yourself that already knows your value and breaks down the pitfalls of tying confidence and worthiness to external factors. Nikkiey shares actionable steps like flipping your narrative to honor yourself, celebrating your progress, keeping promises to yourself, and visualizing your higher self daily. She also touches on how WarriorBabe coaches are uniquely equipped to support this transformative journey. Tune in for an inspiring and empowering conversation designed to help you embrace your worth and step into your best self.
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Episode Description
Explore how the environment affects our eating behaviors. Join us for a thought-provoking conversation on how our environment affects impulsive eating patterns and discover useful tips for regaining control. This episode gives you the tools you need to build a welcoming space that supports your overall wellbeing and health objectives. Keep in mind that a strong ally in your quest for balanced diet is your environment. Tune in now and arm yourself with the knowledge you need to make deliberate, thoughtful dietary decisions. It's time to make your environment a haven for health and wellbeing!
Episode Description
A heartfelt exploration of what healthy living truly means. Our host shares their personal journey and insights, shedding light on the multifaceted nature of wellness. Health is not just physical, but also encompasses mental, emotional, and spiritual well-being. It's about finding balance, nourishing your body and soul, and cultivating a positive relationship with yourself. Tune in now and be inspired to reflect on your own definition of healthy living. Remember, it's a unique journey for each of us, and embracing what makes you feel truly alive is the key to a fulfilling, vibrant life.
Episode Description
Unveiling the real truths about maintaining your fitness goals while on vacation. Join us for a candid discussion on how to approach holidays with a champion's mentality. We have actionable strategies to help you enjoy your break while staying aligned with your fitness journey. Don't let vacations derail your progress – use them as an opportunity to showcase your resilience and dedication. Tune in now and let's redefine how you view and conquer your time away!
Episode Description
A powerful reminder that your true essence cannot be diminished by external forces. Tune in now to join us as we explore the eight enduring traits that are uniquely yours, serving as the foundation of your resilience and potential. These are the qualities that fuel your journey towards personal growth and empowerment.
Episode Description
In this episode, we confront a universal challenge: rising above hate to remain authentic to ourselves. Join us for a candid and uplifting discussion on navigating negativity and staying true to our values. We have here some personal experiences and practical strategies to help you find strength in the face of adversity. This episode is a reminder that true power lies in our ability to rise above hate and continue on our journey with grace and determination. Remember, staying true to yourself is a courageous act of self-love. Tune in now and equip yourself with the tools to overcome negativity and forge your own path. It's time to let your authenticity shine, regardless of the obstacles in your way!
Episode Description
Get ready for a no-holds-barred discussion about post-holiday realities. We lays down the unvarnished truths and actionable strategies to help you navigate the aftermath of festive indulgence. This episode serves as a powerful reminder that progress is forged through consistent effort and a realistic outlook on your fitness journey. Whether you're coming back from a vacation or a celebratory season, this episode provides the motivation and guidance you need to get back on track. Tune in now and brace yourself for a dose of unfiltered coaching that will propel you towards your goals. It's time to face the truth, take action, and reclaim control over your fitness journey!
Episode Description
Episode 62 brings to light the reality behind Summer Shred programs and champions the establishment of sustainable, healthy habits. Join us for an enlightening discussion that challenges the notion of quick fixes and advocates for a comprehensive approach to wellness. This episode equips you with practical strategies to forge a balanced, lifelong relationship with your health and fitness. Note that, genuine transformation is a journey, not a destination. Tune in now and arm yourself with the knowledge and mindset to embrace health as a lifelong commitment. It's time to prioritize your well-being and unlock the potential of a healthier, happier you!
Episode Description
Episode 59 is an extraordinary journey of resilience and determination as we follow Hannah Eden's epic 828.6-mile cycling adventure through Iceland. Join us for an awe-inspiring discussion on overcoming adversity and pushing the boundaries of what's possible.Hannah's story is a testament to the human spirit's capacity for greatness. Her journey is a reminder that with unwavering dedication and the right mindset, we can triumph over any obstacle. This episode is a wellspring of motivation for anyone seeking to conquer their own challenges.Tune in now and be prepared to be inspired to set audacious goals and pursue them with unwavering determination. It's time to embrace your own journey of triumph and unlock your true potential!
Episode Description
We embark on a transformative journey to discern the vital disparities between genuine healthy living and the pervasive influence of diet culture. Join us for an illuminating discussion that empowers you to make sustainable, positive choices for your well-being. We dissects the misleading narratives surrounding diet culture and offers a refreshing perspective on what it truly means to lead a healthy, fulfilling life. This episode equips you with the knowledge and mindset to break free from restrictive norms and embrace a balanced, holistic approach to wellness. Remember, true health transcends fleeting fads and embraces a lifelong commitment to your body and mind. Tune in now and embark on the path to genuine, sustainable well-being. It's time to celebrate the vitality that comes from nurturing yourself, inside and out!
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