The Macro Hour

In this episode of The Macro Hour , Nikkiey Stott revisits the four key phases of a successful fitness journey—fat loss, reverse dieting, maintenance, and lean bulking—with a special focus on one of the most misunderstood phases: building muscle. Prompted by a listener question, Nikkiey takes a deeper dive into what a lean bulk actually is, why it's so important for long-term body composition...

In this episode of The Macro Hour , Nikkiey Stott breaks down the truth about food noise—and why constantly thinking about food isn't a sign that you're lacking willpower. She explores the most common reasons food noise shows up, from under-eating and restrictive dieting to blood sugar imbalances and hormonal changes. More importantly, Nikkiey shares practical strategies to help you quie...

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 d...

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....

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...

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 metab...

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 h...

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...

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-ter...

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...

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...

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...

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 expectatio...

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...

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 con...

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 inste...

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 th...

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 stay...

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 ep...

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...

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 worki...

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 per...

In this episode of The Macro Hour , Nikkiey Stott sits down with WarriorBabe Leah, a physical therapist who went from burnout, under-eating, and inconsistency to finally feeling strong, energized, and in control. After years of putting herself last, Leah hit a breaking point and turned to WarriorBabe for structure and accountability. By increasing her calories, simplifying her training, and focusi...

 If you've ever felt like your metabolism is broken—like no matter how little you eat, nothing is working—this episode is for you. Nikkiey Stott breaks down the truth behind "metabolism repair" and clears up a major misconception: your metabolism isn't broken. It's adapted. And there's a big difference. She explains what metabolic adaptation is, why it happens, and ho...

  If you've ever felt out of control around food and couldn't figure out why—this episode is for you. Nikkiey Stott breaks down one of the most misunderstood topics in wellness: the difference between emotional eating and impulse eating. These two patterns are constantly mislabeled, and that confusion is often exactly why so many women feel stuck in cycles they can't seem to break....