The WarriorBabe Show with Nikkiey Stott

Latest Episodes:

Only 4 Steps to Lose Fat After 40 Without the Scale Moving | Ep. 412 Nov 09, 2026

Show notes

Full notes, timestamps and the transcript: https://www.warriorbabe.com/nutrition/how-to-eat-more-without-gaining-weight-after-40

She walks through how body recomposition works (losing fat and building muscle at the same time without the scale moving), why it’s completely different after 40 than it was at 25 (muscle loss, hormonal shifts, declining growth hormone), and the only 4 steps you need to make it happen - stop undereating at 1,200 calories, get your protein above 100 grams spread across meals, lift heavy compound movements 3 to 4 days a week, and prioritize recovery over more training.

Plus the story of Robin, a 60-year-old who went through surgical menopause, lost only 4 to 5 pounds on the scale, but had friends swearing she lost 20 to 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.

The ONLY 4 Steps to Lose Fat and Build Muscle at the Same Time After 40 | Ep. 411 Nov 06, 2026

Show notes

In this episode of The WarriorBabe Show, Nikkiey breaks down why the scale is the worst measurement of progress for women over 40 - and what’s actually happening inside your body when the number won’t budge even though you’re doing everything right.
She walks through how body recomposition works (losing fat and building muscle at the same time without the scale moving), why it’s completely different after 40 than it was at 25 (muscle loss, hormonal shifts, declining growth hormone), and the only 4 steps you need to make it happen - stop undereating at 1,200 calories, get your protein above 100 grams spread across meals, lift heavy compound movements 3 to 4 days a week, and prioritize recovery over more training. Plus the story of Robin, a 60-year-old who went through surgical menopause, lost only 4 to 5 pounds on the scale, but had friends swearing she lost 20 to 30.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/strength/body-recomposition-after-40-lose-fat-and-build-muscle

3 Alcohol Myths That Are STALLING Your Fat Loss After 40 | Ep. 410 Nov 02, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/menopause/does-alcohol-stop-fat-loss-after-40

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The Only 6 Exercises Women in Menopause Need to Build Muscle Back | Ep. 409 Oct 30, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/strength/best-strength-exercises-for-women-in-menopause

Why Women Over 40 Need Creatine More Than Men Do | Ep. 408 Oct 26, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/supplements/should-women-over-40-take-creatine

Stop Blaming Menopause - 4 Questions That Reveal Why You’re Not Losing Fat After 40 | Ep. 407 Oct 23, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/fat-loss/why-youre-not-seeing-workout-results-yet-after-40

4 Reasons You’re Not Losing Fat After 40 (It’s Not Your Hormones) | Ep. 406 Oct 19, 2026

Show notes

Full notes, timestamps and the transcript: https://www.warriorbabe.com/fat-loss/not-losing-fat-after-40-it-may-not-be-your-hormones

The ONLY 3 Things Women Over 40 Need to Actually Get Lean | Ep. 405 Oct 16, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/success/can-women-over-40-build-muscle-and-get-lean-real-stories

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.

The 5 Protein Mistakes EVERY Woman Over 40 Is Making | Ep. 404 Oct 12, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/nutrition/protein-mistakes-women-over-40-make-and-how-to-fix-them-ep-404

On a GLP-1? Do These 3 Things to Actually Look Toned | Ep. 403 Oct 09, 2026

Show notes

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.

Full notes, timestamps and the transcript: https://www.warriorbabe.com/glp-1/how-to-look-toned-on-a-glp-1-not-just-smaller

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