The Macro Hour

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• What Your Doctor Might Not Be Telling You | Ep. 375 03.07.2026 36min

  In this episode of The Macro Hour, Nikkiey Stott shares why becoming your own health advocate is one of the most important things you can do—especially as you move through your 40s, 50s, and beyond. She breaks down the conversations every woman should be having with her healthcare provider, from hormones and bone density to metabolic and mental health. Nikkiey explains why annual checkups often don't tell the full story and how asking the right questions can help you better understand what's ...
• She Refused to Settle After 50 w/ WarriorBabe Lisa. | Ep. 374 29.06.2026 36min

  In this episode of The Macro Hour, Nikkiey Stott sits down with WarriorBabe Lisa to share her inspiring transformation story. After years of dieting, struggling with body image, and believing her health would only decline with age, Lisa decided it was time for a different approach. She opens up about learning to fuel her body, build strength, and trust the process instead of chasing quick fixes. Today, Lisa is stronger, healthier, and more confident than ever—and her story is proof that lasti...
• Why Every Woman Needs to Lift Weights | Ep. 373 26.06.2026 31min

  In this episode of The Macro Hour, Nikkiey Stott breaks down why strength training isn't just about building muscle—it's one of the most important investments you can make in your long-term health. From preserving muscle and supporting your metabolism to improving bone density, hormone health, and everyday strength, Nikkiey explains why resistance training becomes even more important as women age. She also tackles some of the biggest misconceptions that keep women out of the weight room, incl...
• The Metabolism Retrain Roadmap (WarriorBabe Live Community Call) Ep. 372 22.06.2026 44min

  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...
• Why Muscle Is the Key to Aging Well w/ JJ Virgin | Ep. 371 19.06.2026 1godz 1min

  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 bloo...
• How She Lost 30 Pounds Without Extreme Dieting w/ WarriorBabe Amy | Ep.370 15.06.2026 38min

  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 l...
• How to Stay Consistent Around Family Habits | Ep. 369 12.06.2026 22min

  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 conversatio...
• What Finally Worked After Years of Dieting w/ WarriorBabe Debbie | Ep. 368 08.06.2026 36min

  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...
• What If You're Approaching Fitness All Wrong? | Ep. 367 05.06.2026 37min

  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, con...
• Why More Work Isn't Getting You Better Results | Ep. 366 01.06.2026 30min

  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 fac...
• Body Image, Beauty & Self-Worth w/ Dr. Rady Rahban | Ep. 365 29.05.2026 54min

  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 ...
• The Protein Mistakes Slowing Your Progress | Ep. 364 25.05.2026 34min

  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-t...
• Why Most Women Quit Too Soon | Ep. 363 22.05.2026 30min

  In this episode of The Macro Hour, Nikkiey Stott breaks down the invisible work that happens before physical transformation ever shows up. So many women quit too soon because they expect immediate results, but real progress starts internally first. Nikkiey explains what’s happening beneath the surface in the early stages of a fitness journey — from metabolic and hormonal changes to rebuilding consistency, trust, and identity through daily choices. She also dives into the emotional side of tra...
• How She Rebuilt Her Body During Perimenopause w/ WarriorBabe Michelle | Ep. 362 18.05.2026 26min

  In this episode of The Macro Hour, Nikkiey Stott sits down with WarriorBabe Michelle, who shares how perimenopause left her frustrated, overtraining, under-eating, and watching her body change despite doing “everything right.” After years of relying on cardio and eating just one meal a day, Michelle took a leap of faith with WarriorBabe — learning how to fuel her body properly, train smarter instead of harder, and finally see results. Now, she’s stronger, leaner, healthier, and more confident...
• The Real Reason You Keep Starting Over | Ep. 361 15.05.2026 33min

  In this episode of The Macro Hour, Nikkiey Stott breaks down why most fitness programs fail—and it’s not because the program itself is broken. The real issue? Most people start without first taking an honest look at their habits, lifestyle, stress, and patterns. Nikkiey walks through five powerful questions to ask yourself before starting any health or fitness journey, helping you build a plan that actually fits your real life. From overcoming all-or-nothing thinking to defining what success ...
• The 3 Phases Every Woman Needs to Understand (WarriorBabe Live Community Call) | Ep. 360 11.05.2026 55min

  In this episode of The Macro Hour, we’re sharing a recent weekly community call broadcasted inside the WarriorBabe community: Fat Loss, Maintenance & Building: The 3 Phases Explained. Nikkiey Stott breaks down the three key phases of a successful fitness journey — fat loss, maintenance, and building — and explains why lasting results come from strategically cycling through each phase, not staying stuck in a constant calorie deficit. She covers why under-eating can slow progress, how maint...
• How Alcohol Really Impacts Your Results | Ep. 359 08.05.2026 27min

  In this episode of The Macro Hour, Nikkiey Stott breaks down how alcohol actually impacts your fat loss and body composition goals—and how to enjoy your summer without completely throwing off your progress. From disrupted sleep and increased cortisol to lowered inhibitions and poor food choices, Nikkiey explains what’s really happening inside your body when alcohol enters the picture. But this episode isn’t about cutting out social events or avoiding fun—it’s about learning how to approach dr...
• The Truth About GLP-1 Weight Loss and Muscle Loss | Ep. 358 04.05.2026 28min

  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 y...
• She Couldn't Lose Weight After 50, Until She Did THIS Instead w/ WarriorBabe Erin | Ep. 357 01.05.2026 41min

  In this episode of The Macro Hour, Nikkiey sits down with WarriorBabe Erin to talk about why losing weight after 50 can feel so frustrating—and what finally helped her break through. Erin shares her journey of feeling stuck despite doing everything she thought was “right,” and the pivotal changes that shifted everything for her. They dive into why traditional dieting and workouts often stop working, the habits that were unknowingly holding her back, and what she focused on instead to start se...
• What "Toned" Actually Means—And How to Get There | Ep. 356 27.04.2026 27min

  If you've been chasing a "toned" look but can't seem to get there no matter what you try, this episode is for you. In this episode of The Macro Hour, Nikkiey Stott breaks down what toned actually means—and spoiler: it's not a fitness term, it's a marketing one. Biologically, a toned physique comes down to just two things: developed muscle and a low enough body fat percentage for that muscle to be visible. She explains why so many women stay stuck—endless cardio, light weights, high reps, and ...