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21,800+ women transformed

Lose fat, build muscle & feel like yourself again after 40.

The WarriorBabe Show with Nikkiey Stott: no-nonsense episodes on eating more, lifting smarter and finally getting off the diet roller coaster.

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The WarriorBabe Show with Nikkiey Stott

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Straight answers to what women over 40 ask most. Tap play to hear the moment it's answered on the show.

  • Fat Loss After 40

    Why can't I lose weight after 40 even though I eat less and exercise more?

    Nikkiey's answer: your body after 40 doesn't respond to restriction the way it did at 25. Eating less and doing more signals stress, so your body lowers your metabolic rate, raises cortisol, breaks down muscle and holds on to fat. The fix she teaches is more food, more protein, strength training and recovery, not further cuts.

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  • Menopause & Perimenopause Weight Loss

    Why do women gain weight during menopause?

    On The WarriorBabe Show, the answer is mostly hormonal, not a willpower problem. As estrogen declines, fat storage shifts from the hips and thighs to the belly and around the organs. Muscle also becomes easier to lose. Guests add that insulin and stress are major drivers, even when your eating and training stay the same.

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  • Protein for Women

    How much protein do women over 40 need?

    Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.

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  • Fat Loss After 40

    How do I lose belly fat after 40?

    Build muscle and fix your nutrition instead of adding crunches, cardio or cutting food further. Nikkiey explains belly fat can't be spot-reduced; it comes off through a calorie deficit across your whole body. Her priorities: progressive strength training, enough protein, sleep, stress management and less alcohol, plus patience, because the midsection often leans out last.

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  • Strength Training for Women

    Will lifting weights make me bulky?

    No. Nikkiey explains that building significant muscle as a woman takes years of intentional, progressive heavy training plus eating in a calorie surplus. It does not happen from lifting three days a week. What you get instead is a leaner, more defined, stronger body that is more metabolically efficient.

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  • Diets, Fasting & Diet Culture

    Why am I not losing weight on 1,200 calories?

    Eating 1,200 calories is often too little, not too much. Dr. Stacy Sims explains it sits around an average resting metabolic rate, so your body treats it as a threat, conserves energy and breaks down lean mass. Long-term dieting also adapts your metabolism down. Before cutting further, check your tracking is accurate.

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Newest episode

Why 10,000 steps stops working after 40, how to do 15-minute interval walking, the 10-minute post-meal walk, and why strength training matters most.

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