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If you’re serious about building a body composition you love, carbs aren’t just helpful; they’re essential. Building definition without carbs will be one of the hardest things you ever do, and here’s why...
3
min read
Different proteins have different uses, and once you know their best uses, it will be much easier to look, feel, and live like your best self! Let’s cover the Big 3...
3
min read
Menopause macro calculator determining your ideal protein, carb, and fat targets for weight loss during hormonal transition.
10
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In this episode of The Macro Hour, we're sharing a recent weekly community call from inside the WarriorBabe community: The Metabolism Retrain Roadmap.Nikkiey Stott breaks down what it really means to retrain your metabolism, why years of dieting can leave women feeling stuck, and the steps needed to rebuild a stronger foundation for long-term results. She explains the common signs of metabolic adaptation, why eating less isn't always the answer, and how strategic nutrition, strength training, and consistency work together to restore your body's ability to respond.If you've been struggling with low energy, stalled progress, or feel like your body isn't responding the way it used to, this episode will help you better understand what's happening beneath the surface—and what it takes to move forward with confidence.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!
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In this episode of The Macro Hour, Nikkiey sits down with WarriorBabe member Amy to share her powerful transformation journey.After years of struggling with her weight, trying countless approaches, and feeling stuck in an all-or-nothing mindset, Amy reached a point where she knew something had to change. What followed wasn't just a physical transformation—it was a complete shift in how she viewed her health, fitness, and herself.Amy opens up about the challenges she faced, the lessons she learned along the way, and the mindset changes that helped her create results that finally lasted.If you've ever felt frustrated by starting over or wondered what sustainable transformation really looks like, this conversation is for you.
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In this episode of The Macro Hour, Nikkiey Stott sits down with WarriorBabe Debbie to share her inspiring transformation story.After retiring from the Navy, Debbie struggled with her confidence, her health, and years of frustrating weight-loss cycles. Tired of starting over, she decided it was time for a different approach.Debbie opens up about learning to trust the process, overcoming her fear of eating more food, and how consistency helped her transform both physically and mentally. Today, she's stronger, healthier, and more confident than she's been in years.If you've ever felt stuck or wondered if lasting change is possible, Debbie's story is proof that it's never too late to take back control of your health.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!
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In this episode of The Macro Hour, we're sharing a recent weekly community call from inside the WarriorBabe community: The Metabolism Retrain Roadmap.Nikkiey Stott breaks down what it really means to retrain your metabolism, why years of dieting can leave women feeling stuck, and the steps needed to rebuild a stronger foundation for long-term results. She explains the common signs of metabolic adaptation, why eating less isn't always the answer, and how strategic nutrition, strength training, and consistency work together to restore your body's ability to respond.If you've been struggling with low energy, stalled progress, or feel like your body isn't responding the way it used to, this episode will help you better understand what's happening beneath the surface—and what it takes to move forward with confidence.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!
In this episode of The Macro Hour, Nikkiey Stott tackles one of the most misunderstood topics in women’s health and fitness: protein.With so much conflicting advice online, many women are left wondering how much protein they actually need, when they should eat it, and whether high protein intake is truly healthy. Nikkiey breaks through the noise and explains why protein matters for far more than just muscle building — especially as women age, navigate hormonal changes, and work toward long-term strength and health.She also dives into common mistakes, myths that keep women stuck, and what it really looks like to fuel your body in a sustainable way. If you’ve ever felt confused about protein or questioned whether you’re eating enough to support your goals, this episode is for you. Tune in for a practical conversation around strength, metabolism, recovery, longevity, and more. 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!
If you've ever felt like your metabolism is broken—like no matter how little you eat, nothing is working—this episode is for you. Nikkiey Stott breaks down the truth behind "metabolism repair" and clears up a major misconception: your metabolism isn't broken. It's adapted. And there's a big difference.She explains what metabolic adaptation is, why it happens, and how chronic under-eating, yo-yo dieting, excessive cardio, and low protein intake cause your body to downregulate—burning less, increasing hunger, and holding on to fat just to survive.The good news? It's reversible. Nikkiey walks you through what metabolism repair actually looks like—a gradual, structured process of rebuilding calories, restoring hormonal health, and prioritizing muscle—along with realistic timelines so you know what to expect.If you've been stuck in the restrict-and-rebound cycle, this episode will help you understand why—and what to do about it.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!
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Trying to hit your nutrition goals while feeding a family with completely different preferences? You're not alone.In this episode, Nikkiey tackles one of the biggest challenges women face on their fitness journey: staying committed to their health goals without feeling guilty, selfish, or like they have to cook multiple meals every night. She breaks down the mindset shifts that make long-term success possible, practical strategies for simplifying family meals, and how to navigate conversations with loved ones without turning food into a source of tension.If you've ever felt torn between taking care of yourself and taking care of everyone else, this episode will help you create a sustainable approach that supports both your goals and your family life.Tune in to learn how to make healthy eating work in the real world—without guilt, overwhelm, or becoming a short-order cook.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!
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In this episode of The Macro Hour, Nikkiey Stott tackles one of the biggest misconceptions in fitness: that more is always better.If you've been feeling run down, stuck in a plateau, or frustrated that your hard work isn't translating into results, your body may be asking for recovery—not more workouts.Nikkiey breaks down the importance of deload weeks, how strategic recovery supports muscle growth and long-term progress, and why taking a step back doesn't mean you're falling behind. In fact, it may be exactly what your body needs to move forward.Because recovery isn't a setback—it's part of the process.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!
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In this episode of The Macro Hour, Nikkiey Stott sits down with board-certified plastic and reconstructive surgeon Dr. Rady Rahban for a conversation that challenges the way we think about confidence, beauty, and self-improvement.Why do some women transform their bodies and still feel unhappy? How much of what we see in the mirror is shaped by social media, comparison, and unrealistic expectations? And where does plastic surgery fit into the pursuit of feeling your best?Together, they dive into the deeper psychology behind these questions, offering a refreshing and honest perspective on body image, self-worth, and what true confidence really looks like.Connect with Dr. Rady Rahban: • Podcast: Plastic Surgery Uncensored • Instagram/TikTok: @drradyrahban • Website: www.radyrahban.comIf you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
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view moreTrying to hit your nutrition goals while feeding a family with completely different preferences? You're not alone.In this episode, Nikkiey tackles one of the biggest challenges women face on their fitness journey: staying committed to their health goals without feeling guilty, selfish, or like they have to cook multiple meals every night. She breaks down the mindset shifts that make long-term success possible, practical strategies for simplifying family meals, and how to navigate conversations with loved ones without turning food into a source of tension.If you've ever felt torn between taking care of yourself and taking care of everyone else, this episode will help you create a sustainable approach that supports both your goals and your family life.Tune in to learn how to make healthy eating work in the real world—without guilt, overwhelm, or becoming a short-order cook.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!
In this episode of The Macro Hour, Nikkiey Stott tackles one of the biggest misconceptions in fitness: that more is always better.If you've been feeling run down, stuck in a plateau, or frustrated that your hard work isn't translating into results, your body may be asking for recovery—not more workouts.Nikkiey breaks down the importance of deload weeks, how strategic recovery supports muscle growth and long-term progress, and why taking a step back doesn't mean you're falling behind. In fact, it may be exactly what your body needs to move forward.Because recovery isn't a setback—it's part of the process.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!
In this episode of The Macro Hour, Nikkiey Stott sits down with board-certified plastic and reconstructive surgeon Dr. Rady Rahban for a conversation that challenges the way we think about confidence, beauty, and self-improvement.Why do some women transform their bodies and still feel unhappy? How much of what we see in the mirror is shaped by social media, comparison, and unrealistic expectations? And where does plastic surgery fit into the pursuit of feeling your best?Together, they dive into the deeper psychology behind these questions, offering a refreshing and honest perspective on body image, self-worth, and what true confidence really looks like.Connect with Dr. Rady Rahban: • Podcast: Plastic Surgery Uncensored • Instagram/TikTok: @drradyrahban • Website: www.radyrahban.comIf you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
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If you’re already putting in your gym time, you don’t need more — it’s what you do WITH that time that matters, and tons of cardio isn’t the answer. Let’s break this down with practical tips for toning through menopause!1. Spot reduction is a mythLet’s get this out of the way: You can’t specifically target belly fat with crunches or waist trainers. Fat loss happens systemically, and for women over 40, hormonal changes can direct more fat cells everywhere you don’t want it to go! That doesn’t mean you’re doomed, though — you just need a targeted approach that tackles overall body composition. And the simplest way to do that is with...
2
min read
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Transforming your body after 50 doesn't require extreme diets or expensive health foods. In this video, I walk you through my full grocery haul after transforming my body at 52, including the foods I prioritize, how I shop for fat loss and muscle retention, and the simple nutrition habits that made the biggest difference. You'll learn how to build a sustainable diet, save money at the grocery store, and make healthier choices without overcomplicating things.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!
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Most women focus on what they do during the day, but your nighttime routine can have a huge impact on hormones, recovery, sleep quality, and fat loss after 50. In this video, I break down the only nighttime routine you need to support hormone balance and burn fat, including the habits, nutrition, and lifestyle changes that make the biggest difference. You'll learn what actually works, what to avoid, and how to create a routine that's simple, sustainable, and effective.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!
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Staying in shape looks different at every stage of life, but the principles that matter most stay surprisingly simple. In this video, you'll see a real day in the life at 35, 45, and 55, including the workouts, nutrition, recovery habits, and routines that help us stay lean, strong, and healthy. You'll learn what changes with age, what doesn't, and how to build a sustainable fitness lifestyle that lasts.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!
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view moreFertility is something many women assume will always be there—but biology doesn’t always follow our timeline.In this episode, Nikkiey sits down with Dr. Jaime Knopman, reproductive endocrinologist and author of Own Your Fertility, to break down what actually happens to your hormones, egg quality, and fertility as you age. jaime-theThey discuss perimenopause, egg freezing, IVF, and the biggest misconceptions women have about their fertility window. Dr. Knopman also explains why fertility awareness is one of the most empowering tools women can have—giving you the ability to make informed decisions about your future.This episode is a must-listen for any woman who wants to better understand her body, hormones, and reproductive health.Dr. Knopman is the author of Own Your Fertility, a powerful guide helping women understand their reproductive timeline and take control of their future with confidence. You can grab your copy on Amazon or at Barnes & Noble.To learn more, visit www.drjaimeknopman.com or follow her on Instagram at @drjaimeknopman for ongoing fertility education and insights.This episode is brought to you by Cozy Earth. Use code MACROHOUR for 20% off at www.cozyearth.comIf you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
Most women are focused on weighing less—but the real key to longevity, metabolism, and confidence is building muscle.In this episode, Nikkiey breaks down why women are facing a muscle deficit crisis, especially after 40, and how years of dieting and excessive cardio may be causing you to lose the very thing that protects your metabolism, hormones, and long-term health. She explains why muscle is known as the “organ of longevity,” how age-related muscle loss impacts fat loss, strength, and independence, and why many women are not overweight—but under-muscled.You’ll learn why strength training and proper fueling, especially adequate protein, are essential for preserving muscle, improving body composition, and building a stronger, more resilient body.Learn more about the WarriorBabe method at warriorbabe.com.This episode is brought to you by Cozy Earth. Use code MACROHOUR for 20% off at www.cozyearth.comIf you liked this video, hit the like and subscribe button so that more videos like this will come your way once we drop them!
In this episode of The Macro Hour, WarriorBabe Laura shares what happened when her body stopped responding to cardio, calorie cutting, and restrictive programs in her late 40s. As an occupational therapist, she watched her strength, balance, and confidence decline—until she realized something had to change. Laura opens up about finding WarriorBabe, learning how to lift weights, fuel her body with enough protein, and follow a sustainable macro-based approach. The result wasn’t just weight loss—it was a complete shift in body composition, confidence, and strength. This episode is a powerful reminder that perimenopause doesn’t mean getting weaker—and that it’s never too late to take your health back.
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If you’re struggling to fit your workouts into a busy schedule, you can start by cutting time from your workouts themselves. In this guide we’ll cover how to pack more into less time, so you can get better results from quicker and more targeted workouts!
3
min read
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In this episode of The Macro Hour, Nikkiey Stott sits down with health expert and bestselling author JJ Virgin for a powerful conversation about muscle, metabolism, and what it really takes to thrive as you age.Together, they break down why muscle is one of the most important predictors of long-term health, how resistance training supports fat loss and metabolic function, and why so many women have been misled when it comes to cardio, nutrition, and body composition. They also dive into blood sugar, insulin sensitivity, hormone health, and the practical habits that can help women take ownership of their health at any stage of life.If you're tired of chasing the scale, worried about aging, or looking for a smarter approach to building a stronger, healthier body, this episode is packed with insights you won't want to miss.Want to learn more from JJ? Connect with her and explore her resources below:• Website: jjvirgin.com• Podcast: Well Beyond 40• Instagram/Tiktok: @jj.virgin• Facebook: JJ Virgin Lifestyle Community• YouTube: JJ Virgin (be sure to check out her popular 2x2x2 Resistance Training Workout)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!
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In this episode of The Macro Hour, Nikkiey Stott explores how faith and fitness intersect—and why taking care of your body can be about so much more than weight loss or appearance.She shares a powerful perspective on stewardship, discipline, gratitude, and self-worth, challenging the idea that health has to come from a place of punishment or perfection. This conversation is a reminder that your body isn't a problem to fix, but a gift to care for.If you've ever struggled with comparison, consistency, or finding a deeper reason to prioritize your health, this episode will leave you with a renewed perspective on what fitness can truly be.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!
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Getting rid of “bat wings” after 40 can feel frustrating, especially when most workouts don’t target the real issue. In this video, I break down the easiest way to tone and strengthen your arms after 40, including simple exercises, fat-loss strategies, and the habits that actually make a difference. You’ll learn what works, what doesn’t, and how to get results in a way that’s realistic and sustainable.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!
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view moreIn this episode of The Macro Hour, Nikkiey Stott sits down with health expert and bestselling author JJ Virgin for a powerful conversation about muscle, metabolism, and what it really takes to thrive as you age.Together, they break down why muscle is one of the most important predictors of long-term health, how resistance training supports fat loss and metabolic function, and why so many women have been misled when it comes to cardio, nutrition, and body composition. They also dive into blood sugar, insulin sensitivity, hormone health, and the practical habits that can help women take ownership of their health at any stage of life.If you're tired of chasing the scale, worried about aging, or looking for a smarter approach to building a stronger, healthier body, this episode is packed with insights you won't want to miss.Want to learn more from JJ? Connect with her and explore her resources below:• Website: jjvirgin.com• Podcast: Well Beyond 40• Instagram/Tiktok: @jj.virgin• Facebook: JJ Virgin Lifestyle Community• YouTube: JJ Virgin (be sure to check out her popular 2x2x2 Resistance Training Workout)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!
In this episode of The Macro Hour, Nikkiey Stott explores how faith and fitness intersect—and why taking care of your body can be about so much more than weight loss or appearance.She shares a powerful perspective on stewardship, discipline, gratitude, and self-worth, challenging the idea that health has to come from a place of punishment or perfection. This conversation is a reminder that your body isn't a problem to fix, but a gift to care for.If you've ever struggled with comparison, consistency, or finding a deeper reason to prioritize your health, this episode will leave you with a renewed perspective on what fitness can truly be.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!
In this episode of The Macro Hour, Nikkiey breaks down the truth about GLP-1 medications and their impact on body composition—especially the often-overlooked risk of muscle loss.While these medications can be effective for weight loss, Nikkiey explains why the number on the scale doesn’t tell the full story. Losing muscle can slow your metabolism, impact long-term results, and make weight regain more likely—especially for women in midlife.She also shares the non-negotiables for protecting your body while using or coming off GLP-1s, including prioritizing protein, strength training, tracking body composition, and building a sustainable plan.If you’re considering GLP-1s or currently using them, this episode will help you approach them in a way that supports your long-term health, metabolism, and results.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!
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