Why Protein Matters for Women Over 40

Protein After 40 with WarriorBabe: Your Complete Guide to Building Lean Muscle, Boosting Metabolism, and Staying Energized

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Why Protein Matters for Women Over 40

Protein After 40 with WarriorBabe: Your Complete Guide to Building Lean Muscle, Boosting Metabolism, and Staying Energized

3

min read

How to Reset Your Metabolism

Are you struggling with stubborn weight gain despite eating less and working out harder? You’re not alone. Many women unknowingly slow their metabolism

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min read

Tracking Macronutrients For Weight Loss

Learn about macronutrients (macros)—essential nutrients your body needs for energy, muscle growth, and overall health in a balanced diet. (137)

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How Eating More Transformed My Life

What if eating more could transform your body? Discover how reverse dieting healed my metabolism, boosted energy, and built strength—without fear of weight gain.

Mindful Eating Mashup for the Holidays | Ep. 218

Cut through holiday chaos with Nikkiey Stott’s no-B.S. mindful eating tips. Embrace balance, enjoy festive meals, and stay on track with your goals this season!

How to Stay Consistent with Fitness During The Holidays (Without Perfection) | Ep. 216

Staying fit during the holidays is possible—no perfection needed. In this episode, Nikkiey Stott shares realistic tips to stay active, consistent, and confident all season.

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Mindful Eating Mashup for the Holidays | Ep. 218

In this special The Macro Hour mash-up episode, Nikkiey Stott cuts through the holiday noise with no B.S. strategies for mastering mindful eating during the holidays. Featuring the best mindful eating insights and tips, this episode shows you how to avoid feeling deprived or out of control while embracing balance and owning your choices. It’s time to make this holiday season work for you—not against you. Packed with practical advice and empowering moments, this mash-up will help you enjoy festive meals and celebrations while staying aligned with your goals. Tune in to discover how to navigate the holidays with confidence and ease.

How to Stay Consistent with Fitness During The Holidays (Without Perfection) | Ep. 216

The holidays are here, and with packed schedules, family gatherings, and endless travel, it’s easy to feel like your fitness goals have to take a back seat. But they don’t have to! In this episode of The Macro Hour, Nikkiey Stott shares practical strategies to stay on track with your fitness during the holidays—no perfection required. You’ll learn how to ditch the "all-or-nothing" mindset, fit in quick but effective workouts, and find ways to keep moving even when life feels chaotic. From bodyweight circuits to movement "snacks," this episode will help you stay consistent, keep your momentum, and enter January feeling stronger and more confident than ever.

Hormones and Health - How Personalized Care Drives Real Change with Dr. Stephen Cabral | Ep. 209

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.

How Much Does WarriorBabe Cost? [Full Breakdown]

WarriorBabe VIP is a 12-month 1:1 coaching program built for women 40+. Get personalized nutrition, daily support, and real transformation — with monthly payment options available.

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How to Keep Your Workout Motivation High After 40

Stay motivated and enjoy your workouts with these three simple strategies to fit exercise into your busy life—without stress or guilt!

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3 Common Menopause Sleep Disruptors (and Their Impact on Muscle Tone)

Want better sleep, a stronger body, and more energy throughout the day? They’re all related, and in this guide we’re talking about how to improve all of them all at once!

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She’s Eating More & Getting Leaner?!

Meet Jodi, a total powerhouse and one of our standout WarriorBabe! 💪🏼 In just 3.5 months, Jodi has made insane progress... and the best part? We keep increasing her macros and she just keeps getting STRONGER. This isn’t just about the physical, Jodi is learning, growing, and becoming the confident, badass woman she was meant to be. Her energy, her drive, her willingness to trust the process, it’s what WarriorBabe is all about. 💛 If you’ve ever thought “Is it too late for me?”Jodi’s story will prove that it’s never too late to start showing up for YOU. 👇 Drop a comment to cheer her on and subscribe for more real life WarriorBabe wins

Need to Lose 50lbs or More?

Babe Lona is the definition of unstoppable. Since February, she’s down 48 POUNDS — just 2 away from crushing the 50-pound mark 💥 And that’s not all... 8 inches off her waist 8 inches off her hips 6 inches from each thigh Over 7% body fat GONE But here’s the kicker: her mental transformation might be even BIGGER than her physical one. This is more than weight loss — this is a woman who went from showing up for herself... to leading an entire community. She’s the Flex Friday queen, the hype woman we all need, and a walking example of what happens when you say YES to yourself and STICK TO IT. Tap in to hear how she did it, what keeps her going, and how YOU can start your journey today 💪

Why Comparison Is Killing Your Progress | Ep. 249

If you’ve ever felt like you’re behind, not doing enough, or questioning your progress just because someone else is ahead—you’re not alone. In this powerful episode, we’re unpacking the silent damage of comparison in your fitness journey and how it’s sabotaging your momentum. You’ll learn how to shift out of self-doubt, drop the urge to measure yourself against others, and lock back in on your path. Because true confidence isn’t built by keeping up—it’s built by staying in your lane. This is the tough love and mindset reset you didn’t know you needed—until now.

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Why Comparison Is Killing Your Progress | Ep. 249

If you’ve ever felt like you’re behind, not doing enough, or questioning your progress just because someone else is ahead—you’re not alone. In this powerful episode, we’re unpacking the silent damage of comparison in your fitness journey and how it’s sabotaging your momentum. You’ll learn how to shift out of self-doubt, drop the urge to measure yourself against others, and lock back in on your path. Because true confidence isn’t built by keeping up—it’s built by staying in your lane. This is the tough love and mindset reset you didn’t know you needed—until now.

How to Build a Fit Identity - The Psychology Behind Becoming “That Girl” | Ep. 246

This one hits deep. If you’ve ever struggled to stay consistent or felt like you’re constantly starting over, this episode is your wake-up call. We’re diving into why lasting transformation isn’t just about workouts or macros — it’s about becoming the woman who lives in alignment with her goals. You’ll learn how to shift your identity, rewire the way you see yourself, and stop self-sabotaging. Because real change doesn’t happen when you’re trying—it happens when you become. This episode will light a fire under you—and help you start showing up like the strong, confident, next-level version of you that’s already inside.

The Scale Isn’t the Problem — Your Mindset Around It Is | Ep. 245

If you’ve ever stepped on the scale and let that number ruin your entire day—this episode is for you. In today’s raw and empowering conversation, we’re diving deep into the truth about the scale, why daily weight fluctuations are completely normal, and how to stop letting that number define your worth or your progress. You’ll learn what the scale actually reflects (hint: it’s not just body fat), how to shift your mindset, and better ways to track real results—like strength, confidence, and how your clothes fit. Plus, I’ll give you practical strategies to use the scale as a tool, not a mood-killer. It’s time to break free from scale obsession and focus on what actually matters in your journey. Let’s change the narrative—starting today.

3 Ways to Strengthen Your Bones and Build Muscle After Menopause

Build strength & protect your bones after menopause with smart training. Discover 3 key tips to stay active, strong & confident at any age.

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How to Beat Menopause Setbacks and Tone (Without Endless Cardio)

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...

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4 Principles For Getting Toned After Menopause

Higher fat, lower carbs A quick word of warning: This means a slight increase in fats and corresponding decrease in carbs. I’m not saying to start a ketogenic diet — far from it! But this does mean your numbers will change, and macro calculators won’t take into account those types of details despite how important they are. That’s in our flagship program, the WarriorBabe VIP, we designed a specialized macro calculator that will tell you exactly how to shift your macros to maintain and improve your results!

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How Valerie Got Toned During MENOPAUSE | Valerie's WarriorBabe Interview

Valerie shares her fitness journey through menopause, revealing tips on weight training, cardio, and diet adjustments to stay toned and healthy.

Q&A: How To Adjust Your Workouts During Menopause, And More!

Hey babe — in this video I’m going to answer 4 questions from my weekly livestream!I cover:1. Knowing exactly when it’s time to start a cut phase (it may be later than you think, and I’ll show you why)2. When and how to adjust your workouts as you approach menopause3. Finding high-protein food options without high fat content4. The unreliability of scales that measure body fat (and what to use instead)Join 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!

Why Having A Coach During Menopause Can Help You Crush Your Fitness Goals | Season 2 | Ep. 171

Let’s get real about why you need a coach to hit your fitness goals.A coach gives you personalized guidance, keeps you accountable, and pushes you past your limits. They help you avoid mistakes and make sure you progress safely and effectively.Stop guessing and get expert advice to break through plateaus and see real results faster.Join host Nikkiey Stott as she dives deep into why it's important to invest in a coach if you’re serious about maximizing your fitness journey.

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How To Navigate Fitness Goals with an Unsupportive Partner | Ep. 208

In this episode Nikkiey Stott takes on a challenge that can feel discouraging on any health journey: handling unsupportive partners. She’ll explore why your partner may feel hesitant or even resistant to your goals—often due to their own insecurities or fears about how these changes may affect your relationship. Understanding these perspectives can be the first step to approaching these conversations with empathy rather than defensiveness.From setting the right tone to inviting your partner to join your journey (without pressure), you’ll learn actionable tips to foster understanding, mutual respect, and find alternative sources of support when needed. Your health goals are about you, and with a little empathy and communication, you can move forward confidently, no matter the response. If you’re working toward a healthier lifestyle and want to bring your partner on board—or at least find common ground—this episode is for you.

Real Menopause Talk with Hatty McCafferty | Ep. 207

In this episode Nikkiey Stott sits down with Hatty McCafferty, host of the Real Menopause Talk podcast, for an open and informative conversation on menopause—an often misunderstood and overlooked stage in women’s health. Hatty shares her mission to bring real, unfiltered conversations about menopause to the forefront, debunking myths and addressing the physical and emotional shifts women experience. Together, they dive into the importance of awareness, how to prepare for the menopause journey, and ways to support both mental and physical well-being during this pivotal life phase. Whether you're approaching menopause, in the midst of it, or supporting a loved one, this episode is packed with empowering insights and tips.

Menopause and Fitness: The Importance of Long-Term Goals | Season 2 | Ep. 167

Ever feel like you’re spinning your wheels with fitness? 🧐In this episode of The Macro Hour Podcast, we’re getting real about the importance of playing the long game in fitness and why you might not be seeing the results you want. It's not about quick fixes or overnight transformations—it's about consistency, patience, and understanding the bigger picture.We'll dive into the scientific data that shows true changes start becoming visible around 8-12 weeks. That’s right, real, lasting change takes time. We’ll discuss why setting realistic, long-term goals is crucial for achieving and maintaining your fitness dreams.Tune in to learn:Why the long game is essential for sustainable fitnessThe science behind why it takes 8-12 weeks to see true changesHow to set achievable long-term goals and stick to themDon’t get discouraged by slow progress. Embrace the journey, stay consistent, and watch the transformation unfold.Get 15% off your first purchase at paleovalley.com/themacrohour

How Women Can Maximize Post-Workout Recovery at 40+

Build and shape your glutes with these three simple yet effective strategies. Strengthen your foundation for better performance and long-term results!

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How to Tone Your Glutes After 40

Discover effective exercises and tips to tone your glutes after 40. Boost strength, improve shape, and stay fit with these expert-approved strategies!

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A Process For Mastering Any Exercise (Even If You Can’t Do A Single Rep Yet)

Hold under tension: If you have trouble with the movement of an exercise and feel like you need some help building up your supporting muscles, isometric exercises (ones where you hold a position rather than flexing your muscles) are a great way to build up your strength and muscular endurance. Planks are one of the most common examples, but you can also hang from a pullup bar with your upper back muscles tightened or go into a pushup and hold yourself in the halfway position. This will quickly give you a great burn when you do it right!

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Glute Exercises RANKED: Best to Worst!

Discover the best glute exercises with our tier list! Find out which exercises maximize muscle growth and which ones to avoid for safe, effective results.

4 Methods To Control Your Body And The Way It Looks For The Rest Of Your Life

Discover 4 powerful ways to take full control of your body, personalize your fitness plan, and achieve your ideal toned look with a sustainable strategy.

Shoulder Day | Full Workout

Get an inside look at a full shoulder workout with practical tips, exercises, and a mental trick to make every set easier.

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What It Really Means To Get Toned | Ep. 201

In this episode Nikkiey Stott breaks down what it really means to get “toned” and debunks some of the most common myths around this popular fitness goal. We’ll dive into the science of building muscle and losing fat, and why these two processes are key to achieving a lean, defined physique. From understanding the importance of strength training to optimizing your nutrition, you’ll learn exactly what it takes to reach that toned look without falling for quick-fix fads or gimmicks. Tune in to discover how to create a strong, confident, and sculpted body the right way!

How To Manage Holiday Cravings Without Derailing Progress | Ep. 202

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.

Debunking the Myth - Why Lifting Weights Won't Make Women Bulky | Ep. 175

Join Nikkiey Stott, co-founder of WarriorBabe, in this episode of The Macro Hour as we debunk the myth that lifting weights will make women bulky. Learn about the science behind muscle growth, the benefits of strength training, and why women are less likely to gain excessive muscle mass. Discover how lifting weights can help you achieve a toned, lean physique, boost your metabolism, and improve your overall health and confidence.Tune in for expert insights that will empower you to embrace strength training. Subscribe, leave a review, and share this episode with friends who need this valuable information.

Begin Your Journey To A Stronger, Healthier You

Uncover what’s holding you back from getting toned & feeling confident in your skin!