The Macro Hour

Episoade

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  Why 2-Hour Workouts Are Destroying Your Results After 40 | Ep. 397 18.09.2026 20min

  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...
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  Stop Waiting Until January to Transform Your Body After 40 | Ep. 396 14.09.2026 24min

  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-u...
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  The Moment You Want to Quit Is When You'll Start Losing Fat | Ep. 395 11.09.2026 30min

  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 ...
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  She Ate More, Ran Less, and Completely Transformed Her Body at 47 | Ep. 394 07.09.2026 26min

  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...
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  Why Women Over 40 Keep Restarting Their Fat Loss Every January (And How To Stop It) | Ep. 393 04.09.2026 27min

  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 D...
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  Switching Programs Is Why You're Not Building Muscle After 40 | Ep. 392 31.08.2026 22min

  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 nothi...
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  The #1 Excuse Keeping Women Over 40 Out of Shape | Ep. 391 28.08.2026 25min

  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 idea...
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  Eating Less Is Why You're Not Losing Fat After 40 (Here's Why) | Ep. 390 24.08.2026 29min

  In this episode of The Macro Hour, Nikkiey Stott breaks down why eating less every time your progress stalls is the exact cycle keeping you stuck. She explains what actually happens to your body when you keep cutting calories, why your training and muscle suffer when food gets too low, and why the real question isn't "how little can I eat" but "how much can I eat while still making progress." If you've been dieting harder and seeing fewer results, this episode will change how you approach fa...
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  Pilates Won't Build Muscle (Here's What Will) | Ep. 389 21.08.2026 56min

  In this episode of The Macro Hour, Nikkiey Stott is joined by WarriorBabe Brand Voices Maggie Topham and Andrea Simulis for a conversation that tackles some of the biggest fitness trends and misconceptions circulating on social media today. Together, they answer listener questions and share their thoughts on topics ranging from muscle building and protein to Pilates, meal timing, and the habits that actually support long-term results. Throughout the conversation, they separate fact from fict...
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  Why Losing More Weight Won't Make You Toned After 40 | Ep. 388 17.08.2026 29min

  In this episode of The Macro Hour, Nikkiey Stott breaks down one of the most common goals women have in fitness: wanting to look more "toned." She explains why the toned look so many women are chasing has very little to do with weighing less and everything to do with building muscle and improving body composition. Nikkiey also challenges some of the biggest misconceptions surrounding cardio, light weights, scale weight, and the fear of becoming "bulky." If you've been working hard but still a...
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  Stop Changing Your Workouts Every 2 Weeks (It's Killing Your Results) | Ep. 387 14.08.2026 33min

  In this episode of The Macro Hour, Nikkiey Stott challenges one of the biggest misconceptions in fitness: that constantly changing your workouts leads to better results. She breaks down the difference between simply exercising and truly training, why repetition is essential for building muscle, and how chasing variety can actually slow your progress. Nikkiey also dives into the myths surrounding muscle confusion, soreness, and the belief that a workout needs to leave you exhausted to be effec...
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  Why You Can't Lose Fat Over 40 (It's Not a Fat Loss Problem) | Ep. 386 10.08.2026 21min

  In this episode of The Macro Hour, Nikkiey Stott breaks down why eating less and doing more cardio may actually be making fat loss harder. She explains why building muscle is key to supporting your metabolism, changing your body composition, and creating results that last. Nikkiey dives into how strength training, proper fueling, and adequate protein can help you break the cycle of restriction and shift your focus from simply losing weight to building a stronger, leaner body. If you’re tired ...
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  Why Motivation Keeps Failing You After 40 (5 Fixes) | Ep. 385 07.08.2026 50min

  In this episode of The Macro Hour, we're sharing a recent weekly community call from inside the WarriorBabe community: Building Self-Discipline. Nikkiey Stott and WarriorBabe Brand Face Maggie Topham dive into one of the most important skills for long-term success: self-discipline. They explore why motivation alone isn't enough, how consistency is built through everyday decisions, and the mindset shifts that help you keep showing up—even when you don't feel like it. If you've been struggling ...
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  She Hadn't Worn Shorts in 25 Years - Here's What Changed at 60 | Ep. 384 03.08.2026 57min

  In this episode of The Macro Hour, Nikkiey Stott sits down with WarriorBabe Ya’el to share her inspiring journey of breaking free from decades of dieting, perfectionism, and body dysmorphia. For nearly 40 years, Ya’el was stuck in a cycle of under-eating, overtraining, injuries, and starting over. Everything changed when she learned to trust the process, fuel her body properly, and let go of the beliefs that had been holding her back. Now, at 60 years old, Ya’el is stronger, healthier, and m...
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  Why Nothing Worked Until She Changed This w/ WarriorBabe Danielle | Ep. 383 31.07.2026 32min

  In this episode of The Macro Hour, Nikkiey Stott sits down with WarriorBabe member Danielle to share the transformation that began the moment she decided to choose herself. After surviving a brain aneurysm, developing hypothyroidism, and struggling with stubborn weight gain, Danielle tried everything - fasting, cutting carbs, and endless workouts - without lasting results. Today, she’s eating over 2,400 calories, building muscle, and has transformed her confidence, mindset, and life. Tune in ...
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  The Truth About Group Fitness Classes | Ep. 382 27.07.2026 34min

  In this episode of The Macro Hour, Nikkiey Stott tackles one of the biggest fitness debates today: can reformer Pilates actually build muscle? After trying a popular reformer class herself, Nikkiey shares what these workouts do well—from improving mobility and body awareness to providing a fun, low-impact workout. But she also explains why feeling the burn isn't the same as building muscle. You'll learn the difference between metabolic stress and true progressive overload, why mechanical tens...
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  What Happens When You Finally Reach Your Goal? | Ep. 381 24.07.2026 29min

  In this episode of The Macro Hour, Nikkiey Stott explores one of the biggest mindset traps that keeps women chasing happiness through fitness: the belief that reaching a goal will finally make them feel confident, fulfilled, or enough. Whether it's a number on the scale, a clothing size, or a dream physique, it's easy to believe that everything will change once you arrive. But what happens when you get there and the feeling doesn't last? If you've ever found yourself constantly chasing the ne...
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  How She Beat Menopause Weight Gain at 58 w/ WarriorBabe Bryn | Ep. 380 20.07.2026 31min

  For years, Bryn stayed active, ran half-marathons, and tried every diet imaginable, but never felt truly fit or confident. Then early menopause brought weight gain, poor sleep, and even more frustration. In this episode of The Macro Hour, Bryn shares how learning macros, lifting weights, and staying consistent helped her break free from restrictive dieting, overcome sugar cravings, build muscle, and transform her body at 58. She and Nikkiey discuss navigating plateaus, the importance of coach...
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  The Macro Approach If You Struggle with Overeating | Ep. 379 17.07.2026 29min

  In this episode of The Macro Hour, Nikkiey Stott answers a question that many women silently struggle with: Can the macro approach work if you're someone who tends to overeat instead of undereat? While most nutrition conversations focus on eating too little, Nikkiey explains why chronic overeating often has much deeper roots than simply lacking willpower. She shares a different perspective on why so many women feel stuck and what actually needs to change to break the cycle for good. If you've...
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  Why Running More Wasn't the Answer w/ WarriorBabe Nausheen | Ep. 378 13.07.2026 41min

  In this episode of The Macro Hour, Nikkiey sits down with WarriorBabe Nausheen to share how she broke free from the endless cycle of cardio, under-fueling, and frustration. Despite running multiple half marathons and a full marathon, Nausheen found herself gaining weight after having her son and feeling more discouraged than ever. After spending a year listening to The Macro Hour and researching macros on her own, she finally decided to take the leap. Today, she's down 17 pounds, 12 inches of...