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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
Have you ever heard fitness enthusiasts talk about “macros?” They’re referring to macronutrients—essential nutrients your body needs for energy and optimal function.
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Sugar cravings can show up at any age, but they often seem to go into overdrive once we hit our 40s. If that nagging sweet tooth is getting worse, you’re not imagining it. Below are a few reasons why... along with a few gentle ways to keep them in check!
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What if eating MORE was the secret to transforming your body? I used to fear food. I thought eating less was the only way to stay lean. But after years of restriction, exhaustion, and frustration, I finally took a leap of faith, I started eating more. What happened next changed everything. This is my 1-year transformation with reverse dieting the exact steps I took to heal my metabolism, regain my energy, and build a stronger, healthier body without the fear of weight gain.
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.
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.
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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.
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.
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.
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Life gets hectic — families, careers, and personal goals all tug at us in different directions. But carving out time to move your body doesn’t have to be another stressful item on your to-do list. Here are three strategies, friend to friend, to help you stay motivated and actually look forward to your workouts!
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Ruts are normal, but they don’t have to stick. You can break free, and it often doesn’t take much to get started! Let’s take a look at 3 of the best ways to do it...1. Revisit your rootsWe all forget why we started sometimes — it’s normal. It’s even healthy — when we look back on the beginning of the journey, we realize how far we’ve come and whether we’re still aligned with our intentions. Ask how your goals and priorities have changed, and get super clear on what drives them. Then you can look at your current trajectory and see where you’ve been consistent (and where you haven’t). This makes it much simpler to find your motivation again and press forward with more excitement and energy than you’ve had in ages!
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Robin is absolutely crushing it, not just physically but mentally! In this video, you're going to hear one of the most powerful mindset shifts we've ever seen inside our community. Robin came in eating less than 1200 calories a day, stuck to the scale, and constantly stressed. Fast forward she’s now fueling her body with 1600+ calories, training 4-5 times a week, traveling without panic, and looking like a total badass. But here’s the REAL win... She broke free from the number on the scale and started trusting the mirror, the plan, and herself. In one of our group huddles, she literally shared her screen and told EVERYONE to stop obsessing over the scale because her pictures said it all. Robin is living proof: The SCALE will lie, but the RESULTS won’t. Watch this full story if you need a serious wake up call.
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In this episode of The Macro Hour, Nikkiey Stott is joined by Caleb Campbell, a former West Point graduate turned NFL athlete who has since become an inspirational speaker on mental health, burnout, and personal growth. Caleb shares his journey of internalizing success and self-worth, only to realize that his identity had been tied to external achievements. After stepping away from football, Caleb embarked on a self-discovery journey to redefine his worth beyond the game. He unpacks the misconceptions of burnout, how learning to let go created more ease in his life, and the shift that redefined his view of success and lasting growth. Tune in for an insightful conversation on mental resilience, personal transformation, and more. Follow Caleb on Instagram for more insights: @caleb_campbell Learn more about Caleb’s work: Keynote Speaking: www.calebcampbell.me/keynote-speaking Coaching Programs: www.calebcampbell.me/deepening
Menopause can feel like a metabolism killer—weight gain, muscle loss, exhaustion, and frustration when nothing seems to work. After trying Noom, Weight Watchers, Keto, low-carb, and low-calorie diets with no results, she was stuck in a body she didn’t recognize. On top of that, a serious knee injury and surgery left her weak and afraid of re-injury. Her muscle tone had vanished, and she struggled to rebuild her strength. It felt like nothing would ever work again. Then she found WarriorBabe. 💪 With structured strength training, balanced nutrition, and real accountability, she transformed her body composition, regained her strength, and eliminated knee pain. Now, in her 60s, she moves better, sleeps better, and feels stronger than ever. 👉 If menopause has made weight loss and strength feel impossible, this is the success story you need to hear. Watch now to see how she overcame it!
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view moreIn this episode of The Macro Hour, Nikkiey Stott is joined by Caleb Campbell, a former West Point graduate turned NFL athlete who has since become an inspirational speaker on mental health, burnout, and personal growth. Caleb shares his journey of internalizing success and self-worth, only to realize that his identity had been tied to external achievements. After stepping away from football, Caleb embarked on a self-discovery journey to redefine his worth beyond the game. He unpacks the misconceptions of burnout, how learning to let go created more ease in his life, and the shift that redefined his view of success and lasting growth. Tune in for an insightful conversation on mental resilience, personal transformation, and more. Follow Caleb on Instagram for more insights: @caleb_campbell Learn more about Caleb’s work: Keynote Speaking: www.calebcampbell.me/keynote-speaking Coaching Programs: www.calebcampbell.me/deepening
In this episode of The Macro Hour, we’re airing a live WarriorBabe VIP community call where Nikkiey Stott challenges you to step into your power and own your fitness journey—without apology. Too often, people hesitate to fully commit to themselves, held back by external opinions, self-doubt, or fear of judgment. But the hardest part of your fitness journey isn’t the workouts or meal plans—it’s making the decision to put yourself first. Nikkiey dives into the mindset shift needed to break free from what’s holding you back and embrace your goals unapologetically. This episode will empower you to stop waiting for permission and start showing up for yourself. Tune in for an inspiring conversation designed to push you forward with confidence and clarity.
In this episode of The Macro Hour, Nikkiey Stott shines a light on one of the most underrated fat loss tools—walking. We’re often told that losing weight requires intense workouts and hours in the gym, but simply moving your body more throughout the day could be the easiest, most sustainable solution. Nikkiey breaks down why walking is so effective for fat loss, how it stacks up against traditional cardio, and why its benefits go far beyond just shedding pounds. She also shares simple, practical ways to add more steps into your daily routine so you can improve your health without overcomplicating your fitness journey. Whether you’re looking for an easier way to boost your results or a sustainable habit to support long-term success, this episode will change the way you think about movement and fat loss.
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Keeping your bones strong and building muscle after menopause can feel like a juggling act. But with a smart approach to exercise and nutrition, you can stay active and confident in your body well into your 40s, 50s, and beyond! Let’s dive into three key strategies to help you thrive.1. Prioritize Resistance TrainingIt’s no secret that menopause can lower bone density, increasing the risk of osteoporosis. But bones are more adaptable than most people realize — they’re living tissue that responds to challenges. Weight-bearing exercises like squats, lunges, and deadlifts gently stress your bones, prompting them to grow stronger over time. Plus, pushing against resistance (with bands, free weights, or machines) encourages your muscles to adapt and grow too.Even if you’re just starting out, you can begin with bodyweight versions of these moves. As you become more comfortable, add light dumbbells or resistance bands. Focus on proper form to protect your joints and get the most benefit. You’ll be surprised how quickly your body adjusts when you give it the right kind of challenge!
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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...
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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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Valerie opens up about her fitness journey during menopause, sharing valuable lessons on staying toned and healthy through this significant life transition. The interview covers her approach to weight training, cardio routines, and how she adjusted her diet to cope with hormonal changes. Valerie's story is a beacon of hope and guidance for women facing similar challenges.
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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!
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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view moreIn 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.
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.
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
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If you’ve been feeling like your backside could use a little extra attention — or you just want a strong foundation for everything else you do — this article is for you. Let’s dive into three straightforward strategies to help you build and shape your glutes for the long-term!
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If you’ve been feeling like your backside could use a little extra attention — or you just want a strong foundation for everything else you do — this article is for you. Let’s dive into three straightforward strategies to help you build and shape your glutes for the long-term!
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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! 🔥 Not all glute exercises are created equal! 🚨 Some will build serious muscle, while others are a waste of time (or worse, could hurt you!). In this video, I break down the best & worst glute exercises using a tier list so you know exactly what to focus on for max growth.
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In this video, I dive deep into 4 ways to fully take control of your body and get the exact toned look you want.WARNING: This isn’t bite-sized, and you can’t expect to just skim it and get the gist of it … it’s not that kind of video 😂 Don’t watch it until you’re ready to sit down and take notes, or you’re not going to get the full benefit of the training!In it, I show you how to:Personalize your fitness plans to your body type and goalsGet specific results out of your works with little to no cardioCreate a sustainable plan that you can follow for years with no confusionPut all of this into action and never doubt whether you’ll be able to achieve your goalsI even break down whether you should be doing lower reps at a higher weight or higher reps at a lower weight — based on your specific goals…My simple 5-step system for determining your macros and adapting them as your body changes…And how to figure out exactly what works for you (not your trainer, not even your best friend) so you don’t have to keep making wild changes to your diet and workouts.
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I’ve got something special for you — a raw, inside look at one of my full shoulder workouts. Pants, grunts, everything (if you don’t have at least a few of these, you’re not working hard enough)!You’ll get to see which shoulder exercises I do, with which machines, in which order, and why I do them the way I do.This is much more of a practical demonstration than it is me just explaining everything, so it’s way more digestible and practical — no theory, just how to sweat it out and get the results you’re looking for.BONUS: I even share a tip for fooling your brain into thinking you have fewer reps left than you actually do — and that will make every set much easier!
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view moreIn 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!
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.
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.
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