The WarriorBabe Show with Nikkiey Stott

In this episode of The WarriorBabe Show, Nikkiey breaks down the 3 alcohol myths women over 40 are still using to justify their nightly glass of wine - and why those myths are costing you more than you realize now that your body has changed hormonally.

She walks through what actually happens inside your body after a single drink at this stage of life (fat burning paused for 6 to 12 hours, growth hormone suppressed during the sleep window your muscles need most, estrogen destabilized in ways that amplify hot flashes and mood shifts), why one drink hits completely differently after 40 than it did in your 20s, and the simple 2-week experiment that will show you exactly how much this one variable is stalling your results - including her own parents’ story of losing 160 lbs combined by cutting this single habit.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down what no one explained when menopause started - estrogen was quietly maintaining your muscle mass behind the scenes, and now that it’s gone, you’re losing roughly 1% of your muscle per year while the scale stays the same and your body looks completely different.

She shows you the only six compound movements that actually reverse what menopause is doing to your body (goblet squat, Romanian deadlift, bent over row, overhead press, chest press, hip thrust), exactly how to do each one with dumbbells at home, how heavy to go, and how to put them into a 3-day-a-week program you can start this week - including the story of Johanna, who at 62 with two total knee replacements is now in the best shape of her life.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down the most researched supplement in existence - and why the women who need it most are the ones not taking it.

She walks through what creatine actually is (not a steroid, not artificial, not just for bodybuilders), debunks the 4 biggest myths keeping women over 40 away from it (bulking, bloating, cycling, “it’s only for men”), and explains why women in perimenopause and post-menopause stand to benefit even more than young men do - from muscle preservation to bone health to brain fog to mood. Plus, the exact dose and how to take it daily without a loading phase.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey drops a hot take - perimenopause is real, hormonal changes are real, but a significant portion of what women over 40 are blaming on their hormones is actually the result of a plan that was never going to work regardless.

She breaks down the real hormonal shifts happening during perimenopause (estrogen declining, fat redistributing to your midsection, muscle becoming harder to protect, insulin sensitivity dropping), then walks through the 4 questions every woman needs to answer honestly before attributing her results to hormones alone - including why most women who go through this checklist find at least 2 or 3 areas where the plan has serious room to improve.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey drops a hot take - perimenopause is real, hormonal changes are real, but a significant portion of what women over 40 are blaming on their hormones is actually the result of a plan that was never going to work regardless.

She breaks down the real hormonal shifts happening during perimenopause (estrogen declining, fat redistributing to your midsection, muscle becoming harder to protect, insulin sensitivity dropping), then walks through the 4 questions every woman needs to answer honestly before attributing her results to hormones alone - including why most women who go through this checklist find at least 2 or 3 areas where the plan has serious room to improve.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

Wanna collaborate with WarriorBabe? Click HERE!

Follow Nikkiey and WarriorBabe's Socials:
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Nikkiey - Instagram | Facebook | TikTok

Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, you’ll hear from three real women in their late 40s, 50s, and 60s who completely changed their bodies - not by restricting calories, cutting carbs, or running themselves into the ground on a treadmill.

Bryn lost over 25 lbs and went from a size 8-10 to a size 6 at 58 years old while eating over 2000 calories and 240g of carbs a day. A 60-year-old WarriorBabe is now seeing muscle definition she never thought was possible and is actively working toward her first unassisted pull-up. And Angie, a 47-year-old nurse practitioner and single mom, rebuilt her shoulder after complete scapular atrophy, lifted her depression, and transformed her body composition - all while already knowing the medical science behind weight loss but never being able to apply it to herself until she had the right coaching and structure behind her.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down the 5 most common protein mistakes she sees women over 40 making every single day - and why fixing them is the difference between protein that actually builds muscle and protein that’s just a number on a tracking app.

She covers why most women are eating roughly half the protein their body actually needs after 40 (and why what felt like “enough” 10 years ago no longer cuts it thanks to anabolic resistance), why dumping all your protein into dinner is only triggering muscle protein synthesis once a day instead of four, the difference between complete and incomplete protein sources and why your tracking app doesn’t know the difference, the one amino acid - leucine - that almost nobody is talking about but is the key that starts the entire muscle-building engine, and why cutting protein on rest days, after surgery, or during recovery is removing the raw material at the exact moment your body needs it most.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down why weight loss alone - whether from a GLP-1, a diet, or any calorie deficit - has never been what produces a toned, defined body. The medication handles the hardest part: creating the deficit. But the women getting the best results on GLP-1s are the ones pairing it with a muscle-building strategy so that what’s left when the fat comes off is a body they actually love.

She walks through the 3 things every woman on a GLP-1 needs to be doing alongside it: why strength training 3-4 days a week with real load is the only signal that protects your muscle during a deficit, how to hit your protein target every single day even when your appetite is completely suppressed (including a simple 90-gram protein hack), and why measuring body composition instead of just scale weight is the only way to know if your strategy is actually working.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down why the definition of "lean" that most women are chasing was built for a 25-year-old body - and why using that same playbook after 40 is the exact reason nothing is working.

She explains the invisible hormonal shifts that changed the game (estrogen no longer protecting your muscle, fat redistributing to your midsection, your metabolism running on less), why calorie restriction and high-volume cardio are actively working against you now, and the 4-step approach that actually builds a lean body composition after 40 - including why some women need to stop dieting and start building muscle first before they ever enter a fat loss phase.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down the difference between the two types of body fat most women don't know about - subcutaneous fat (the fat you can see and pinch) and visceral fat (the hidden fat wrapped around your organs that's actually driving inflammation, insulin resistance, and cardiovascular risk).

She explains why visceral fat accumulates specifically during perimenopause and menopause as estrogen declines, why the typical approach of more cardio, less food, and endless core work doesn't target it, and the 5 things that actually do - including why strength training alone can reduce visceral fat in as little as 12 weeks even without the scale moving. She also covers simple ways to measure how much visceral fat you're carrying right now without needing an MRI.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this special 400th episode of The WarriorBabe Show, Nikkiey breaks down the biggest mistakes she sees women over 40 making with their nutrition and training - and what actually works instead.

She explains why calories control your size but macros control your shape, why most women over 40 are eating half the protein they need (and the muscle loss, low energy, and mood crashes that come with it), why "toning" isn't a real training method (it's body recomposition, and it requires two specific things), and why constantly switching your workouts is keeping you stuck instead of helping you progress. This is the best of 100 episodes packed into one - the lessons that have helped 21,000+ women inside WarriorBabe.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey calls out the one thing that's actually been missing from your fitness journey - and it's not the right program, the right diet, or the right amount of motivation.

She breaks down why women over 40 keep restarting every Monday, the difference between an intention and an actual decision (most women have been confusing the two for years), and why your brain is wired to find the most reasonable exit every time things get hard.

Nikkiey explains why waiting for the perfect conditions is a trap - not preparation - and why the women who transform are the ones who act while life is still messy, not the ones who wait until everything lines up.

If you've been telling yourself you'll start after the holidays, after the stress passes, or when you finally feel ready - this is the episode that closes that door for good.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey explains why the scale is the worst scoreboard for your fitness journey - and what's actually happening inside your body when the number won't budge even though you're doing everything right.

She breaks down the three invisible changes working against women after 40 (muscle loss, estrogen decline, and dropping testosterone and growth hormone), why eating 1,100 calories a day is destroying your metabolism instead of fixing it, and the exact 4-step body recomposition plan that has worked for thousands of women inside WarriorBabe - including Robin, a 60-year-old who went through surgical menopause, lost only 4-5 pounds on the scale, but looked like she dropped 30.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey tackles the belief that longer gym sessions produce better results - and explains why the science says the exact opposite for women training to build muscle and lose fat.

She breaks down why your hormones actually start working against you after the 60-minute mark (cortisol rises, testosterone and growth hormone drop), the three biggest time wasters inflating your sessions without adding results, and what a focused, efficient 45-minute workout actually looks like from warmup to cool down - including exact set counts, rest periods, and exercise structure.

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down why September is the most powerful time of year to build something real. She paints two pictures: the woman who waits until January 1st, sprints for 3 weeks, and quits by February - and the woman who starts now, stacks 4 months of habits, and walks into the new year with momentum, evidence, and a body that's already changing.

If you've ever fallen into the "I'll start after the holidays" trap, this episode is the wake-up you didn't know you needed.

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Nikkiey - Instagram | Facebook | TikTok

Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey breaks down what's really happening inside your body during the first 4-6 weeks of a new program - and why that's the exact window most women quit.

She walks through the three invisible phases your body goes through (neurological adaptation, metabolic recalibration, and the inflammation spike that fakes you out on the scale), why the "restart cycle" keeps women stuck for years without results, and what to actually track when the scale is lying to you.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey sits down with WarriorBabe Angie - a 47-year-old nurse practitioner and single mom who knew exactly what it took to be healthy but put everyone else first.

After 10 years without a routine, 1,300 steps a day, and a battle with depression, she hit a breaking point and finally took the step she'd been putting off for months.

She shares how eating more food completely changed her body composition (even though she only lost 9 pounds), why she ditched cardio for good, and how the right support helped her become the role model her daughter needed.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

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Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey Stott breaks down why most women aren't getting the results they're capable of - and it has nothing to do with genetics, talent, or information. It's a standards problem.

She explains the difference between goals and standards, why your baseline is almost always shaped by your environment and history instead of your actual capability, and how to set a new non-negotiable floor that holds up even when life gets hard. Plus, why September through December is the window that separates women who walk into January already ahead from women who start over again.

If you've been coasting on "good enough" and wondering why nothing changes, this episode is your wake-up call.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

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Nikkiey - Instagram | Facebook | TikTok

Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey Stott tackles the real reason most women quit a fitness plan that's actually working - their expectations. She explains why muscle takes far longer to build than the industry wants you to believe, why the scale can't tell you the full story when your body composition is changing, and why the women who see the biggest transformations are the ones who commit to a year, not a 30-day challenge. If you've been putting in the work but feel like nothing is happening, this episode will reframe how you measure progress and help you stop sabotaging results you're already building.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

Wanna collaborate with WarriorBabe? Click HERE!

Follow Nikkiey and WarriorBabe's Socials:
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Nikkiey - Instagram | Facebook | TikTok

Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.

In this episode of The WarriorBabe Show, Nikkiey Stott challenges the biggest excuse keeping women from prioritizing their health - "I don't have time." She breaks down why that phrase is really a priority problem in disguise, how your screen time and calendar expose what actually matters to you, and why waiting for life to calm down is a trap that keeps you stuck for years.

Nikkiey also shares practical ways to stay consistent without being perfect, including the difference between your ideal week and your minimum standard. If you've been pushing your health to the back of the line, this episode is your wake-up call.

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If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!

Wanna collaborate with WarriorBabe? Click HERE!

Follow Nikkiey and WarriorBabe's Socials:
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Nikkiey - Instagram | Facebook | TikTok

Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.