March 5, 2023 • 38 mins
Please welcome Nikkiey Stott CEO of WarriorBabe for a discussion on fitness for women over 40 going through menopause. Some topics we talked about:
-Nikkiey's experience in bodybuilding and how it shaped who she is today
-Why eating less and exercising more is hurting your progress, especially as you are going through menopause
-Your life isn't over once you turn 50, you need to address your symptoms
-Menopause is a crossroads, choose your path
-Stop using the scale to measure your progress, focus on pictures and measurements and how you you feel and your clothes fit
-How often should you train in menopause
-Check out Nikkiey's podcast The Macro Hour
Nikkiey Stott Instagram https://www.instagram.com/nikkieystott/
Nikkiey's podcast The Macro Hour on Spotify https://open.spotify.com/show/4I07M4IXq5mXQQkbBbg2vd?si=b0a33c9b98e5476f
Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!
If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry
Have a personal question? Email me at kathycote9142@comcast.net
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
I was like, so you know how Zoomthe carrot, you have microphone
(00:05):
up top speaker in the middle?
Yeah, I had it flipped.
So meaning like, I thought thatthe microphone was in the, like
I wasn't reading, I wasn'treading properly.
So like I was putting my speakerfor my mic and my microphone as
Oh, my speaker.
Got it.
Okay.
(00:25):
So that makes sense.
Why you would have a loop then.
shit.
I know, right?
Shit like, and then after likeit sank, I was like, wow, Nikki.
First of all, that's neverhappened before and I'm.
Like just move a little bitslower.
I tend to move fast in shit thatI do.
So that was a nice, likeawakening conscious interruption
(00:46):
of like, pause for a second.
Welcome back to MasteringMenopause Today.
I'm excited to welcome NikkiStott for a conversation about
health and fitness.
Nikki has a Bachelor of Sciencein nursing and is a professional
bodybuilder.
She's also the co-founder andthe personality of Warrior Babe.
So I found Nikki a few years agoand started following her.
(01:08):
She has an amazing physique.
Her shoulders and arms are onpoint, like serious goals guys.
And you know, I really like herstraightforward, no bullshit
approach towards nutrition andfitness using macros and
teaching mindset.
And she also just started apodcast this year called The
Macro Hour, so you're gonnawanna check that out.
(01:29):
Thank you so much, Nikki, forbeing here.
Yeah, of course.
Thanks for having me, Kathy.
I appreciate it.
My pleasure.
So Nikki you've been in thisspace for a long time and I've
read about your journey.
Would you mind telling thelisteners how you got involved
in fitness?
Yeah, for sure.
I would say I was an athlete.
I played sports my whole life.
But you know, you hit that pointafter you're done playing sports
(01:51):
for school and then the midst ofstarting college, it's like,
what do you do in between?
And that's where I kind of likefell off from the whole, I'm
gonna work out and I'm gonna dowhat was regimented when I had,
you know, practice and trainingsand X, Y, and Z and I just went
through this.
You know, years of not workingout.
And then it, it kind of hit mewhen I was like, 24, 25, 32.
(02:17):
Now I'm gonna be 33 this month.
That's crazy.
I saw that.
But so, you know, at that pointI was like, Ugh, I just wasn't,
I wasn't happy of where.
I, I, I, right?
You feel success.
And once you feel success andyou lose it you wanna get that
back.
You want that feeling back.
And I felt that way when I waslike 24.
And I was like, I need to figureout how to.
(02:39):
Get that back, get it, get, getmy body, get my confidence, my
body, everything back.
So 24, you know how we, I feellike we all start this way, is
like, you know, you're, you'relooking at what's the way to
lose weight and feel betterabout yourself.
And you start googling all thesethings online and all these
things come up and.
You know, you're overwhelmedwith things to do and try.
(03:00):
And that was my first like yearI tried all the things other,
the sun.
I had no idea, you know, whatwas right.
Wh what was it?
And probably one of the thingsI'm sure like, it, it would've
worked if I had to given enoughtime.
But it was like changing theroutine, you know, we or our
clients, do they change it up ifthere's something's not working
after like two or three weeks.
Yeah.
So that was me for like a yearstraight.
(03:21):
And then, I finally was like, Ineed to hire somebody that knows
what they're doing, cuz I didn'tknow what I was doing.
So did that and that's reallywhat just, I bought back my time
with that.
And I listened to what my coachwas telling me to do and yeah.
I, I didn't hire a coach for 20years.
Okay.
(03:42):
word.
I was like, oh, I'll figure itout.
I'll figure it out.
Eventually.
Damn Yeah.
So, yeah.
So, so that got you in, like, sodid you go straight into body
building then from there?
Yeah, I did.
So it was like, The beginning of2015 and I, it was, you know,
Instagram got the best of me.
I saw, I always startedfollowing just people that had
(04:04):
just were shredded and I waslike, how do I get there?
And I got in contact or was putin contact with the local coach
from my area and he was abodybuilder and did bodybuilding
coaching.
So I was like, sign me up, let'sdo it.
No idea what I was gettingmyself into.
It was so naive at that point.
And yeah, I dove right into a, iI quit everything.
(04:25):
Cold Turkey, like the, theMonday following that I got my
plan and cause I just went theresults so bad and so dove into
that for like seven months andthen competed seven months after
that.
Yeah.
And that, but you know, bodybuilding's, just one ask of it.
I haven't competed since 2018.
I probably never will again, butit was a cool experience.
(04:48):
And, and intense, right?
I don't think people understandlike the intensity of cause I
thought about it, but then Irealized like I don't, I'm like,
I don't think I'm thatdisciplined though, to, to have
that the dieting and everythinglike fall into place and, and
really with Bo body building,it's all about that one day you
know?
Exactly.
So much work for that one day.
(05:08):
And then you don't you don'thold onto those results.
So you see the glamor.
And the glamor, and these ladieslook amazing, but they don't
walk around shredded, you know?
Exactly.
Yep.
A hundred percent.
I the real, I loved it for themental discipline aspect and
like learning self-control,learning how to say no to things
that don't support the goal ofwhat I'm working towards.
(05:29):
And it's still very similar tojust trying to lose weight or,
you know, trying to hit, youknow, just a.
Losing weight and losing fat.
So the, the mental discipline Igained from being in body
building and becoming aprofessional bodybuilder I will
take for the rest of my life inevery aspect of life.
But it is, it's just not worthit for one day.
It's like, it's just not worthit.
(05:49):
In my opinion.
In my opinion, it is hard.
I remember I shed a lot of tearsduring Prep Yeah, yeah, yeah,
I'm sure.
And yeah, I follow a few, fewladies as well, and, and just
sometimes you see some of the,the regain and, and just, it's
kinda, you know it's.
Yeah, there's a lot.
I don't really wanna go intothat, into that as far as like
(06:10):
the, that space.
Cuz that's not really where mylisteners are.
Really what I want to talk aboutis like mindset, nutrition and
weight training for, for womenin menopause.
That's who I serve and I knowthat you do as well.
Mm-hmm.
you have ladies of all ages,right?
Yes.
Yep.
And menopause is a, is anawesome group of women that we
(06:32):
do serve.
Yes, yes.
So let's start with the beliefin mindset that women in
menopause have, right?
That ever since they've turned45 or 50 or whatever, and
they're going through menopause.
That now my life is over, youknow, my body's broken.
It's not the way once was I'mnot gonna get my body back.
Right.
You know?
(06:52):
So you know, this isn't true.
I know this isn't true andpersonally like I've found that
these women just need to kind ofchange their.
Change our thinking and stopdoing the things that once
worked right.
And try something new.
So Nikki, what are your thoughtson that?
Yeah, absolutely.
And I wanna preface too, like Iam 30, like I said, the
beginning podcast.
I'm 33 this month.
I've never gone throughmenopause, but I do, you know,
(07:15):
have a staple of coaching abunch of women through this
phase of life.
And so mindset wise, it's like,yeah.
People just feel like it'sdoomsday.
Mm-hmm.
you know, these, these years oflife and they feel like, and
everything, I mean, two, twodefault, like two their defense,
everything is changing meta.
The, the hormones are changing,the everything in the body's
(07:36):
changing.
So it's like, You know what,what, once, once did work.
It's like, yeah, like you justlike Addie, don't try and go
back to that because it'sprobably not going to work for
you, at least during thepre-menopause and do as you're
going through menopause, maybeit'll work afterwards.
But at least those, thosespecific years, it's like some
things have to change here.
(07:57):
And what once worked isn't gonnahelp you in these years.
And more the mindset's like.
Stop, stop the story.
Like if, if you believe thatyou, your body is breaking,
guess what?
Your body is breaking and it's,you're never gonna find the
answers of what you need inorder to, you know, ha have
(08:17):
menopause work with you andinstead of against you.
Because if you're one doing allthe old things or two believing
that you can't build muscle oryou can't decrease body, Then
you're gonna do the things thataren't gonna get you to where
you wanna be.
But if you believe that, youknow, you can achieve these
types of results, which you can.
(08:38):
I've seen thousands of womenachieve results through this
phase of life.
If you believe that and youstart creating a new story in
your mind that you can achievethese results, and guess what?
You're gonna find the answers.
You're gonna find themotivation, you're gonna find
the inspiration.
You're gonna wanna followthrough on a different plan
because you do need somewhat ofa different plan as you're going
through this phase of life.
So mindset wise, yeah.
(09:00):
It's like if you think youcan't, you won't.
If you think you can, you will.
Yeah, exactly.
The body goes where the mind,the body follows with the, oh, I
forget how that goes.
The body follows the mindGotcha.
You mean everybody knows whatyou're referring to for sure,
right?
Yeah.
Yeah.
It's like the narrative is likemenopause.
Sucks.
And this is the, my life is overand it's really like, it just
(09:23):
doesn't have to be that way.
Dude.
This is like the most importantpart of someone's of a woman's
life.
Like during this phase, becauseit's make or it is make or break
it.
It is, right.
It is a true crossroads righthere.
A hundred percent.
So like you can go down thecrossroad of it's not gonna work
and my body is going to break.
And yes, if you.
(09:43):
Right now in this phase of life,if you're going through it and
you don't do anything about it,and you don't try to build
muscle, you don't try to fix theproblems that you're
experiencing with your body, youwill be at that age of 70 years
old, 80 years old, broken.
I mean, it, it, I've seen it.
I worked in an er, I took careof my grandmother who didn't
work out a day in her life andshe fell, broke her hip.
(10:04):
She got a stroke.
You know, she ended her lifeearly because she didn't take
care of herself.
So if you take that path, yes,guess what?
That's what's gonna happen.
And may not for everybody, butit could potentially happen for
some people.
And then, If you take the pathof like, you know, the higher
road of like, okay, this iswhere I need to focus on getting
myself right, getting my bodystrong.
(10:25):
I need to start strengthtraining.
I need to build my bones upstrong.
You're gonna be, it's adifference between of having to
walk with a walker or not havingto walk with a walker.
You know, it's like thedifference of medical pills or
falling, falling down andbreaking a hip or not and being
able to run around outside withyour grandkids like it is
literally.
The, the turning point of, andyou are in control of that.
(10:47):
Like, you, you have the abilityto fix that Yeah.
I think too, a lot of times weand I hate to say it, but
sometimes it's like an excuse,you know, like, oh, I'm, I'm
just going through menopause andyou know, earlier it's like, oh,
it's my metabolism, right?
It's like the new, my metabolismis broken, right?
It's If you guys can't see me,I'm crossing my eyes right now.
It's like, ugh, I fucked.
(11:07):
That'll show up on YouTube.
So Yeah.
Yeah, it's, it's, I think it'seasy to, to get sucked into that
narrative, you know, like, oh,there's nothing that I can do
about it.
Which, you know, it'sunfortunate that when we do go
to the doctors, they have, what,two hours of training on
nutrition.
They have two hours of trainingon menopause, so they don't
know.
Right.
They're like, Oh, you feel likeyou're depressed, right?
(11:29):
Let's, here's an antidepressantand Oh, they treat the symptom,
not the root cause.
Yeah.
And crazy periods like, here,let's put you on birth control.
Like, oh my God.
And that's what we're beingtold.
So it really is about impact.
Mad, mad respect.
I don't mean to cut you off,Kathy, but mad, respected, mad,
respected doctors.
I worked with them for years,but literally this thought like
what you just.
(11:51):
When they're coming to youasking what you're doing for
your, like, this happened to mewhen I worked in the er.
They're coming to me asking mewhat I'm eating, what I'm doing,
what's my routine.
I'm like, y'all are doctors.
Shouldn't y'all know this kindof stuff?
Right.
So they they don't, they I know.
Yeah.
So Yeah, it's just unfortunate.
But, you know, just likeanything else that you want to
make a change on, like you, youdo need to kind of get, educate
(12:13):
yourself and, and just realizelike, this isn't, this isn't the
end of the end of the world.
You know, this's just mm-hmm.
gonna have to do things a littlebit differently.
So to that point, you know,we've always been told that we
have to eat lesser, you know,and exercise more.
For, for my demographic, right?
I'm 55 and.
(12:34):
We've been told this since, it'ssince the nineties, right?
That's just what you do.
SlimFast shakes and you know,maybe the Atkins diet, which was
is now the South Beach and justkind of following like that
narrative.
And so diet culture is so, sopervasive and.
Really just kind of unpackingthat like 20 years plus of
(12:55):
dieting.
No one talks about not being ona diet, right?
So we, we both know that beingin a deficit is the way to lose
weight.
But can you explain why alwayseating less isn't the answer.
Yeah, absolutely.
And I mean, to what your, yourpoint, what you just said there,
it's, it's no one's faultbecause marketing totally got
(13:16):
like the best of thatgeneration, right?
Like, you know, some fast slashyour calories eat less.
But when you're trying to, andthis is why it if for the women
listening, menopause in thisphase of life, You need to build
muscle.
And so in order to do that, youcan not eat less or what you've
(13:40):
been told from all of themarketing things and the things
that you've tried and done inyour, in, in, in you know, your
previous 20 years.
So muscle is active tissue andso muscle needs energy, which
the energy that it comes from isfuel from your nutri.
and needs energy to sustain, togrow, to do all of the things.
(14:02):
So if you eat less, you're notgonna, you're not gonna achieve
the kind of results that you'reprobably expecting that you want
to with building muscle, right?
Because you're not giving yourbody the fuel and the nutrition
sources that it needs to be ableto produce that kind of result
if you're slashing your caloriesin half or not eating enough
food.
So and this is why, like Ialways say too, like a lot of
(14:24):
women.
Do think that the caloriedeficit is the way to go or like
fat, like to dive into fat lossand to do a cut, but majority of
women don't need.
To go into a cut first, unlesslike you're like 50 pounds
overweight or you have to go,you know, you wanna lose that
weight first and all that jazz.
But what I love to and ourcoaches love to put people in is
(14:45):
just to maintenance first,because they need that fuel to
do the type of exercise and theworkouts that we're giving them.
So if they're eating less, likethey're gonna feel tired,
they're gonna feel run down,they're gonna feel why am I
like, this program is making mefeel like shit.
Right.
Or X, Y, and Z.
Yeah.
So like eating less.
With the ultimate goal ofbuilding muscle and changing
your body composition, which iswhat I would recommend all
(15:06):
people do, all women do, andespecially through menopause.
Eating less isn't the answer.
You gotta fuel your body and yougotta give the body the
nutrients to get that resultthat you want with building the
bo the muscle to where you wantit to be.
Yeah.
And to that point too, it's hardto put somebody on a cut when
they're already in a cut like,oh yeah, somebody's eating 1200
calories.
(15:27):
I, I'm sorry, but we, you'vebeen dieting for how long?
Mm-hmm.
like, let's spend some time inmaintenance so that we can
actually fuel your body to buildthose muscles and see what that
looks like.
A hundred percent on this side.
You know the hard truth, the fatloss guys.
You're gonna go through multiplephases of a cut of a reverse
diet and maintenance.
Mm-hmm.
(15:47):
multiple phases of it.
It's not just one and I staythere and then you kill your
metabolism.
Cuz like what you just said,I've been eating 1200 calories
for the last 10 years of mylife.
Those people, y'all gotta havereverse up.
You gotta get your metabolism tospeed back up to work with you
so that you know you.
Eat the food that's gonna buildthe muscle and hold that jazz.
So the hard truth is it's notjust one cut phase, it's
(16:08):
probably not just two cutphases.
I've worked with a woman who's60 years old now, who's gone
through like three surpluses andlike when I mean surplus and say
surplus, I don't wanna scareanybody.
It's like, a lean bulk is whatis known in the industry.
Yeah.
She's done that to gain moremuscle to her body.
And then she's also gone throughlike two or three different
cutting phases just to decreasethe body fat.
(16:29):
And like what I like to say isreveal the hard work she put in
during the surplus.
So you're, you know, that's thehard truth.
You're gonna go through cuts,you're gonna go through
reverses, and you're gonna gothrough maintenances multiple
times before you are at areally.
Solid point that you love seeingall the hard work that you put
in with your.
Yeah, mu muscle building muscletakes time.
(16:50):
And so when you hear surplus,like, oh my God.
And that can be, that's upwardsof 2000 calories, ladies, right?
It's, I'm not sure where thisparticular client was, but
26,000 or 2,600.
I'm sorry, 600, yeah, 6,000.
I would love that.
Yeah.
2,600.
Yeah.
Yeah.
And I'm sure.
There's, there's a small, small,small, small percentage of women
(17:12):
that might need a 1200 caloriedeficit, right.
If you're very, very tiny.
Oh, tiny, yeah.
A 1200 calorie deficit.
I meant 1200 calories in a cut,but mm-hmm.
I don't, I've never had anybody.
Okay.
Lie one.
I've had one in my five two andlike, you know, she's super
tiny.
Yeah, yeah.
Four, if she was four 11.
Yeah.
Okay, makes sense.
(17:33):
Yeah.
And 125 pounds.
So yeah.
You know, if that's yoursituation then you might need
1200 calories, but I.
don't, except for that one lady,right?
Yeah.
We don't do the 1200 calorie, orunless you're a bodybuilder.
But again, like you said, that'sjust a whole nother rabbit hole.
You just don't wanna go downRight.
And well, you opened it up,right?
We're we're sub thousand, right?
(17:55):
On those last days.
Right.
Like, I don't know, you tell me.
Oh my God.
I was, I was like right at athousand, maybe 900, and I think
I actually tallied it up.
I was like 966 calories anddoing two cardio sessions that
were 60 minutes or longer in aday.
God It was brutal.
(18:18):
Yeah.
Yeah, I bet.
So to, to build the muscle, toget that, that, that toned look
that everybody's looking for.
Right?
We need to focus on fat loss andbuilding muscle, not just
concentrating solely on theweight, on the scale.
and if we're just looking forweight loss, right?
(18:39):
We can do that, right?
We can put you on an 800 caloriediet, you're gonna lose weight,
you're gonna lose muscle, you'regonna lose fat.
And then link to the best fatcrash fat diet in description
below.
Yeah.
Enter, enter, yeah.
And then when you go back toyour normal way of eating, you
will most likely.
(18:59):
Almost a hundred percent, butnot a hundred percent.
We'll gain that weight back.
And the weight that you gainback is fat.
Ladies, you've, that muscle isgone and now you just have more
fat on your body.
So the more times that you dothat, the less muscle you're
gonna have, the more fat you'regonna have on your body.
And so now, now, When we're 50,it's like, holy shit, what, what
(19:20):
happened to my body?
Right?
And menopause gets the blame forit, but really it's been the
lifestyle and the diets thatyou've put your body through.
So can you speak Nicki on, youknow, the importance of really
building the muscle inapproaching more of a fat loss
approach than weight loss?
Yeah, for sure.
(19:40):
I mean, I, I loved this.
I spoke to this on the, on mypodcast Macau, or The
Difference, and I share it tolike all of our women in the
community, just cause I wannalike, break that mindset barrier
where people so much so rely on,there's a huge difference you
guys, between weight loss andfat loss.
And you know, like Kathy justsaid, you can put yourself on
the newest fad diet and yeah,you're gonna lose the weight.
(20:03):
Like you're, you're slashingyour calories, you're gonna,
you're gonna lose the weight.
But the thing is, is that, ifyou're so honed on this, like,
and if you wanna go and do, youknow, cardio, if you're a cardio
bunny and you're focused on justlosing weight that way, then
yeah.
That then that's a, the scaleand all that thing is a great
tool.
But fat loss, you guys, this isespecially for, you know, Kathy,
(20:24):
your audience and the women thatare listening to this is
probably majority of what peopleare doing, right?
They're not, they're not losingweight, they're losing body fat.
And what I mean by that is like,so weight loss consists of you
losing.
Weight muscle, organ sizes getsmaller.
You're losing water retention,all that jazz, and that's what
you're gonna see reflective onthe number on the scale.
(20:46):
But when it comes to fat loss,it's like you are decreasing
your body fat.
So like you're preserving andholding onto your lean muscle
mass, given the diet that you'reon, or the protein intake that
you're consuming, and the rightnutrients that you're consuming,
consuming enough of them, you'represerving that lean muscle.
And the way I like to paint itin someone's picture, so you can
see it is like, okay, thinkabout the muscle mass on your
(21:08):
body.
You're literally decreasing thefat around that, so therefore
you become more toned, youbecome more defined because
you're just showing more of themuscle mass you have to your
body.
And in that sense, Muscles,getting muscles more dense and
fat.
So like you putting on orbuilding more muscle while
you're going through fat lossbecause again, you're doing
strength training and you areeating the right nutrient
(21:31):
nutrients, so you're buildingthat muscle in that process.
Usually with weight loss andpeople that are just going into
fat diets, you're not eatingenough protein, you're not
really, you're just focused oncalorie numbers and so you're
slashing and you know all thatjazz.
But I guess so I love this topicso much, I can just go down this
rabbit hole.
Yeah.
But with, you know, with fatloss, your, so your, your body
(21:54):
is more dense and lean.
Therefore, that could be thefact that you're probably not
seeing any type of numberdifference on the scale or as
much as you thought it would be.
So you could totally lose, youknow, all this body fat, but
maybe only lose three pounds onthe, given the scale.
Yeah.
So, Like, don't if for you guysthat are just in doing what
(22:15):
you're doing with strengthtraining and, and building more
muscle and focus on changingyour body composition, don't be
focused so much on what thescale is telling you, because
that's one means of progress.
And you're gonna literally wannasmash your head into a wall when
you're not seeing 10 poundsdrop.
But yet, if you're payingattention to all the other ways
of measuring, like takingpictures or taking measurements
and.
Feel and how your clothes arefitting.
(22:36):
And then you compare that to theoverall transformation that you
have, not the scale that's gonnabe your telltale story, right?
All of those other ways ofmeasurement, because again, you
may have only lost three pounds,but yet all of these things are
changing.
And you see, like for me, like Iweigh I 140, when I first
started my journey, I now weigh150.
(22:58):
So like if.
I was do, if I let that scaleget to me and I was doomed by
that number, I would stillprobably be in the rabbit hole
of chasing a lower number on thescale and not so much so like
it, I'd be, I'd be chasing thatand I would be stuck there
because, Right.
(23:19):
Like muscle and more muscle.
The up to your body, you'regonna, you're gonna weigh more.
You're gonna weigh more.
Yeah, exactly.
You're also gonna look amazing.
Right, exactly.
So screw the scale and stopfocusing on weight loss.
Just focus on fat loss.
Yeah.
And then it's such an importantdistinction to make too,
because, you know, we've, in, intrying to educate our clients
(23:40):
too on that or, you know, any,any woman is, you know, if you
solely measure by the weight onthe scale, then you're kind of
setting yourself up for failure.
Right?
I only lost three pounds.
Right.
This isn't working.
What do you mean this isn'tworking?
You've lost like 12 inches,maybe.
17 inches.
15 inches.
That's fat coming off of yourbody.
(24:03):
You're increasing your muscletone.
We're we're seeing thoseshoulders pop out, right?
We're seeing like you'rebuilding your booty.
Mm-hmm.
you're improving your posture.
What do you mean this isn'tworking?
Because you only lost threepounds, you know, lovely.
Sleeping better.
Better, like better moods.
Thank you very much.
Better digestion.
You know, like all of thesethings go into that.
(24:24):
So yeah, big old big rabbithole.
But it, it is so important that,you know, to make that
distinction too.
And so, and see what, what,what, what is working, right?
Yeah.
And exactly.
Get heat into check yourself.
Like if you're only concernedthat you like, oh, I only lost
three pounds, it's not working.
Take the pictures.
(24:44):
Take the pictures, put them sideby side, and then, you know,
reassess if it's working or not.
Cause I guarantee you probably.
Yeah, I freaking love Canva,right?
Because we can take thosepictures and remove the
background and you're like, holyshit, right?
Mm-hmm.
it's like a little cutoutversion of yourself when you
(25:05):
focus on fat loss rather thanweight loss.
Your little cutout is gonna beso much more amazing than where
you, this is your startingpoint.
Now.
Here's your little cutout,right?
You can see your booty.
We can see, yeah, exactly.
The changes in like, it'samazing.
So so.
I'm not sure what your approachis, but as far as like utilizing
(25:26):
strength training over cardioyou know, do you wanna speak on
that at all, Nikki?
Yeah, sure.
I'm sure you probably maybe havea little bit more questions to
elaborate, but I mean, thefirst, where my brain goes is a
lot of people think that cardiois the way, and I think.
With the industry lately, cuz alot of people are like, ditch
the cardio.
(25:46):
Screw the cardio.
Like, I think Cardio's gotten abad rep.
I it is very important for youroverall cardiovascular health.
Like your heart is a muscle.
So like, but, but it's not theend all be all.
So a lot of people think thatthey gotta get to do a shit ton
of cardio in a week becausethat's gonna get the results
that they want.
(26:08):
That's not the case.
So, you know, less is less, lessis more.
Especially going throughmenopause in this phase of life,
like mm-hmm.
a woman that once worked out sixdays a week should not be
working out six days a week.
That should be working out likethree to four.
Yeah.
And then cardio, it's likecardio is, is, is again meant to
(26:28):
be cardiovascular health.
But not the primary end all, beall of what's gonna help you get
results.
Again, strength training.
So strength training, you know,building more muscle, putting
more muscle on your body thatnaturally increases your B M R.
That naturally helps you burnmore calories even while you're
sleeping.
I'm h I'm sure your people haveheard that before.
Whereas Cal, whereas cardio justburns calories in the act.
(26:51):
So it, it's just meant to solelybe like, I'm.
It's really good for recovery,really good for filtering out
lactic acid.
But it's, I guess, and if youhave more questions to follow up
with this, but it's like it'snot the end all be all.
You know?
It's not like what's gonna getyou to get to a result,
especially with trying to buildmuscle, because like a lot of
people think that they gotta doto do that, to get the result,
(27:12):
but you guys gotta remember themore that you do of it, your
body adapts to whatever type ofexercise that you're doing.
If you're doing cardio for, formonths on end, your body is
going to adapt to that and it'sgonna be really calorie
efficient.
So it's gonna recognize, hey, mybody's going in to do this
cardiovascular exercise, and soI need to be an endurance bunny
(27:37):
here.
So I'm actually gonna pa down mymuscle stores.
And I'm going to be moreefficient at, you know,
cardiovascular.
So your muscles don't get workedwhen you're doing cardio.
Therefore, if you have a goal ofbuilding more muscle, you want
to strength train because thenyour body recognizes, okay,
we're going in to do this typeof activity.
I'm gonna adapt to doing this.
(27:58):
I'm gonna build more muscle, I'mgonna be more cal, I'm going to
use calories in a way that theyneed to be used in order to
build that type of muscle.
So, you know, that's cardio's,just it's.
It's good for cardiovascularhealth, but it's not going to
help you in terms of buildingmuscle.
The body composition.
Yeah.
(28:18):
Which, I mean, and you canachieve that through walking,
right?
But I see women, right?
They're on that step mill,grinding away, doing kickbacks
and stuff like that, thinkingthey're gonna build a booty and,
and oh my God, we're in caloriesat the same time.
And it's like, nice.
That's not how it's done, Yeah.
No, stop doing the kickbacks.
It's like a safety hazard.
And like get your bodyunderneath of a barbell doing
(28:41):
some hip.
You're gonna get into Booty thatway.
right?
That exactly.
yeah.
I think one of the factors toothat really comes to a head for,
for women in their like fifties,you know, or going through
menopause, which, you know,perimenopause is actually where
all the changes are happening,right?
(29:01):
And this can be a long process,but we also pair that with.
Empty nest syndrome caring for,for our parents possibly
retirement.
Maybe we're moving up thecorporate ladder, right?
It really depends.
But as you're going into yourfifties, like there's a lot of
life changes happening and.
A ton of stress, you know, and Isee so many women are just like
(29:24):
too busy to do anything.
They're too busy to even breatheor do some kind of yoga practice
or any kind of you don't have todo yoga, but like managing your
stress.
What, what, how do you get yourclients to, to just take a step
back and just kind of chill?
Yeah.
So two parts to that answer.
One, it kind of goes back towhat we talked about at the
(29:44):
beginning with.
Excuses, because I've heard,I've seen so many women who lead
such busy lifestyles who, right.
There's one specifically whothrough Covid, she has two sets
of twins and she lost 80 pounds.
So it's like, you know, I, I seethe, and she's a doctor.
She works in the er.
(30:04):
Crazy crazy.
I mean, I, you know, I, I getthat lifestyle.
And then I just, I, we all havethe same 24 hours in a day,
right?
So it's like if you see somebodyelse who's just as busy, crazy
as you, they're probably not ubut they're getting the results
that they want, and they'resticking to their plan.
They're working out, and they'remaking time for themselves.
It's because they're making it apriority.
(30:25):
So I always like to say it'sprobably, I, I forget where I
heard this, or if it was somequote online, it's like next
time that you say that, you'retoo busy.
Just tell yourself that you'renot making it a priority because
you can, you know, and thenthere's the second part of this,
it's like time management.
So the way that I used to coachwomen and our coaches coach
women cause I don't coachanymore.
(30:46):
I just build the, build thebusiness.
But what I used to tell them islike, you have the, you know,
from time up to sundown, wherecan you at least fit in?
I used to tell one of myclients, You run around and
serve room house with her kids.
Go into your closet for 10minutes and just sit in silence
with yourself.
(31:06):
Breathe very stress managementthat way for yourself.
Or, you know, at least gettingto the gym for, for you, for you
women is like, that's 4% of yourday.
Yeah.
You mean to tell me that 4% ofyour day, a one hour workout is
4% of your day?
Like you have the time, andespecially too, if you're
thinking, because a lot ofpeople in the mindset, they're,
(31:28):
they're so, they're so likefocused.
I'm too busy today or you know,I'm too busy in this week or,
but think long-term, right?
This is your long-term health.
Mm-hmm.
So you mean tell me that youdon't have an hour now today for
your, for to compound over timethat's gonna make your health
better in the long term.
So it's like time management.
(31:48):
Look at your day.
Where can you find time to.
Give yourself the space, giveyourself the, the breathing that
you need or, you know, I'malways big on saying no to
things that don't serve you,saying no to if, if a friend
wants to go out, or if you know,if something is overlapping with
your schedule and it's notreally, it's not serving you,
(32:12):
then just say no.
Like if your family, you andyour kids come first.
And in between there you canfind like, stop, don't stop
watching Netflix for an hour.
You know, or It's, it's,there's, it's time management.
So one is like, if it's anexcuse, cut the excuses and, and
tell your, and stop sayingyou're too busy.
Make it a priority.
(32:32):
And the second one is like,okay, now that you've done that
and you've overcome that mentalbarrier, it's like, how can I.
Fit in things that are going tosupport me into my day, that
will move me forward with thethings that I want to accomplish
with my body and with my lifeand my health.
Yeah.
And like you said, say no to sayno to things, you know?
(32:53):
For sure.
Yeah.
Say no to things.
Say no.
I had a I had a call and, andshe like, she just could not
find any time, right.
For herself.
She was getting up at four 30and getting home at like, I
forget, like nine o'clock atnight.
And so she was like, legit,like, I don't have time to work
out and I'm.
Four 30 to nine.
That's a long ass day.
(33:14):
Like what?
What time do you go to work?
And she was like, eight o'clock.
I said, well, why are yougetting up at four 30?
I was like, well, my son has tobe at work at six, so I get up
so I can make his lunch.
And I'm like, oh wait, how oldis your son?
And she's like, 22.
I'm like, what the fuck?
What?
(33:36):
I know I, you totally, mystepmom still folds my 17 year
old baby brother's laundry.
I'm like, what the fuck youdoing?
He's, he's gotta learn to figurethat out, Right?
And then, and then to the, tothe second point, which I
probably shouldn't have said waslike, what?
How, how is he going to takecare of himself?
Like when his time Yeah, forsure.
Yeah.
Put that, put that, put thattask De delegate.
(33:59):
Delegate.
Exactly.
to, to his launch.
And yeah.
An hour and.
Make lunch.
It's like time management.
Time management's huge and we'llbe a game changer and planning
at it.
She's getting up an hour and ahalf earlier to make sure that
he was getting to work on time.
Yeah, she could've, she could'veslept until six, gotten in a
workout, set up her day, andthen gone to work.
Yeah.
You know, it had an extra hourand a half of sleep, but yeah.
(34:20):
You know.
Anyways, we love our kids, butlike sometimes like oh boy.
They, the kids need to figure itout.
Right.
Again, trial by, trial by fire.
Right.
Do it Yeah, exactly.
So I listened.
I've, okay.
I think I'm pretty So you've had23 episodes out?
No, maybe it's 25.
(34:41):
I think I've listened to, tolike, I might have missed one.
right?
I think it's 20.
I'm looking right now.
I think it's 23.
You're, you're right.
Yeah.
I might have missed one, right.
It's all good.
You're right though.
So definitely.
Listen to the Macro Hour andthat's available wherever you
listen to podcast.
I did.
(35:01):
Particularly like I love allyour episodes.
The one on alcohol.
Was was very good and, andeyeopening as well too.
So I think that seems to be oursnack of choice, right?
I call that a snack of choicethat's really interfering with,
with your progress.
You know, if you think thatyou're just gonna have wine
every night, then that's gonnakind of get in the way, but in
(35:22):
so many different ways.
So definitely listen to that.
But you know, it w it willaffect your stress levels, it's
going to affect your sleep.
It's so important as you'regoing through menopause to
really.
You gotta protect your energyand, and alcohol is just kind of
robbing from that.
And so I really liked thatepisode that you did on that.
Do you wanna add anything ontothat, Nikki?
(35:43):
As far as alcohol and, andGaines?
Yeah, dude, I could go down therabbit hole of alcohol right
now.
Oh, sorry about that.
Rabbit hole of alcohol gains.
Dude, alcohol is just poison tothe body.
Like it is just straight poisonto the body.
I don't, I don't drink thatoften.
I drink every once in like afull moon, which not even, I
(36:07):
would say Blue Moon full moonsevery month.
I don't even do that.
But so, There's so many things,like if you guys, it's really
cool to see the actual, like, Ilove seeing tangible things and
like being able to correlatelike numbers and like, actually
I don't have it on today.
It's charging, but I have anorder ring.
Yeah.
And you can see after a night ofhaving a couple of drinks how
(36:28):
it's.
Seriously, it affects your sleepquality, which sleep is so
important.
It's crucial for muscle recoveryand for growth.
So, which is just like, it's anunderrated topic that nobody
speaks about in the fitnessindustry.
But so alcohol, totally.
I impedes on that and then, ontop of that, on it impeding on
(36:49):
your sleep and you having poorsleep that night.
It also causes a disrupt to yourhormones in the body.
Growth hormone, testosterone,all of those things that are
really important for buildingmuscle.
It, it hinders those two fromhappening.
And so, and it also inhibitsyour body from going through
muscle protein synthesis whichis a process by which muscle
(37:10):
tissue is built.
Having a couple of drinks anight and you're trying to build
muscle.
It's like you can't, you, whatdoes that say?
You can't have your cake and eatit too, or whatever.
Yeah.
Yeah.
It's like choose the supporting,and this is why I say with the
mindset, it's like, choose thethings that are gonna support
you and your growth ineverything that you want with
changing your body compositionand alcohol is just not one of
(37:32):
them.
You wanna make gains.
It's gonna totally hinder your,your ability to make the gains.
So, yeah, alcohol to me is justpoison.
It's like, and like the mentalfog that comes with it, the way
you feel the next day, it'slike, I now getting older, like
I just, I feel off for likethree weeks after having any
(37:52):
type of alcohol.
Wait till you're 55, right?
yeah.
Thank you.
Thank you.
I so appreciate thisconversation.
I know this, this is going alittle long.
Is there anything else?
No, you're fine.
I, I'm definitely gonna drop allyour links where.
Well first of all, you guys needto go to wherever you listen to
(38:13):
podcasts.
Find the macro hour.
Follow that podcast.
Where do you hang out the most?
Instagram, Instagram's my jam.
Yeah, I'm always there.
All right.
So I will drop the links forthat.
But if you care to mention it,and also the way that you spell
Nicki, right is n i k k i e y,and then stat is s t o t T.
(38:35):
So you're Nicki stat.
On Instagram, right?
Yes.
Yep.
At Nikki style, on Instagram, atNikki sta on TikTok, at Warrior
Babe, on YouTube, and also atWarrior Babe.
We have a Instagram too as well.
All right, cool.
Awesome.
I'm gonna drop all those links.
I appreciate you so much.
Thank you for coming on, and Iwill talk to you soon.
(38:57):
Yeah, absolutely, Kathy.
Thanks for having me,
I was like, so you know how Zoomthe carrot, you have microphone
(00:05):
up top speaker in the middle?
Yeah, I had it flipped.
So meaning like, I thought thatthe microphone was in the, like
I wasn't reading, I wasn'treading properly.
So like I was putting my speakerfor my mic and my microphone as
Oh, my speaker.
Got it.
Okay.
(00:25):
So that makes sense.
Why you would have a loop then.
shit.
I know, right?
Shit like, and then after likeit sank, I was like, wow, Nikki.
First of all, that's neverhappened before and I'm.
Like just move a little bitslower.
I tend to move fast in shit thatI do.
So that was a nice, likeawakening conscious interruption
(00:46):
of like, pause for a second.
Welcome back to MasteringMenopause Today.
I'm excited to welcome NikkiStott for a conversation about
health and fitness.
Nikki has a Bachelor of Sciencein nursing and is a professional
bodybuilder.
She's also the co-founder andthe personality of Warrior Babe.
So I found Nikki a few years agoand started following her.
(01:08):
She has an amazing physique.
Her shoulders and arms are onpoint, like serious goals guys.
And you know, I really like herstraightforward, no bullshit
approach towards nutrition andfitness using macros and
teaching mindset.
And she also just started apodcast this year called The
Macro Hour, so you're gonnawanna check that out.
(01:29):
Thank you so much, Nikki, forbeing here.
Yeah, of course.
Thanks for having me, Kathy.
I appreciate it.
My pleasure.
So Nikki you've been in thisspace for a long time and I've
read about your journey.
Would you mind telling thelisteners how you got involved
in fitness?
Yeah, for sure.
I would say I was an athlete.
I played sports my whole life.
But you know, you hit that pointafter you're done playing sports
(01:51):
for school and then the midst ofstarting college, it's like,
what do you do in between?
And that's where I kind of likefell off from the whole, I'm
gonna work out and I'm gonna dowhat was regimented when I had,
you know, practice and trainingsand X, Y, and Z and I just went
through this.
You know, years of not workingout.
And then it, it kind of hit mewhen I was like, 24, 25, 32.
(02:17):
Now I'm gonna be 33 this month.
That's crazy.
I saw that.
But so, you know, at that pointI was like, Ugh, I just wasn't,
I wasn't happy of where.
I, I, I, right?
You feel success.
And once you feel success andyou lose it you wanna get that
back.
You want that feeling back.
And I felt that way when I waslike 24.
And I was like, I need to figureout how to.
(02:39):
Get that back, get it, get, getmy body, get my confidence, my
body, everything back.
So 24, you know how we, I feellike we all start this way, is
like, you know, you're, you'relooking at what's the way to
lose weight and feel betterabout yourself.
And you start googling all thesethings online and all these
things come up and.
You know, you're overwhelmedwith things to do and try.
(03:00):
And that was my first like yearI tried all the things other,
the sun.
I had no idea, you know, whatwas right.
Wh what was it?
And probably one of the thingsI'm sure like, it, it would've
worked if I had to given enoughtime.
But it was like changing theroutine, you know, we or our
clients, do they change it up ifthere's something's not working
after like two or three weeks.
Yeah.
So that was me for like a yearstraight.
(03:21):
And then, I finally was like, Ineed to hire somebody that knows
what they're doing, cuz I didn'tknow what I was doing.
So did that and that's reallywhat just, I bought back my time
with that.
And I listened to what my coachwas telling me to do and yeah.
I, I didn't hire a coach for 20years.
Okay.
(03:42):
word.
I was like, oh, I'll figure itout.
I'll figure it out.
Eventually.
Damn Yeah.
So, yeah.
So, so that got you in, like, sodid you go straight into body
building then from there?
Yeah, I did.
So it was like, The beginning of2015 and I, it was, you know,
Instagram got the best of me.
I saw, I always startedfollowing just people that had
(04:04):
just were shredded and I waslike, how do I get there?
And I got in contact or was putin contact with the local coach
from my area and he was abodybuilder and did bodybuilding
coaching.
So I was like, sign me up, let'sdo it.
No idea what I was gettingmyself into.
It was so naive at that point.
And yeah, I dove right into a, iI quit everything.
(04:25):
Cold Turkey, like the, theMonday following that I got my
plan and cause I just went theresults so bad and so dove into
that for like seven months andthen competed seven months after
that.
Yeah.
And that, but you know, bodybuilding's, just one ask of it.
I haven't competed since 2018.
I probably never will again, butit was a cool experience.
(04:48):
And, and intense, right?
I don't think people understandlike the intensity of cause I
thought about it, but then Irealized like I don't, I'm like,
I don't think I'm thatdisciplined though, to, to have
that the dieting and everythinglike fall into place and, and
really with Bo body building,it's all about that one day you
know?
Exactly.
So much work for that one day.
(05:08):
And then you don't you don'thold onto those results.
So you see the glamor.
And the glamor, and these ladieslook amazing, but they don't
walk around shredded, you know?
Exactly.
Yep.
A hundred percent.
I the real, I loved it for themental discipline aspect and
like learning self-control,learning how to say no to things
that don't support the goal ofwhat I'm working towards.
(05:29):
And it's still very similar tojust trying to lose weight or,
you know, trying to hit, youknow, just a.
Losing weight and losing fat.
So the, the mental discipline Igained from being in body
building and becoming aprofessional bodybuilder I will
take for the rest of my life inevery aspect of life.
But it is, it's just not worthit for one day.
It's like, it's just not worthit.
(05:49):
In my opinion.
In my opinion, it is hard.
I remember I shed a lot of tearsduring Prep Yeah, yeah, yeah,
I'm sure.
And yeah, I follow a few, fewladies as well, and, and just
sometimes you see some of the,the regain and, and just, it's
kinda, you know it's.
Yeah, there's a lot.
I don't really wanna go intothat, into that as far as like
(06:10):
the, that space.
Cuz that's not really where mylisteners are.
Really what I want to talk aboutis like mindset, nutrition and
weight training for, for womenin menopause.
That's who I serve and I knowthat you do as well.
Mm-hmm.
you have ladies of all ages,right?
Yes.
Yep.
And menopause is a, is anawesome group of women that we
(06:32):
do serve.
Yes, yes.
So let's start with the beliefin mindset that women in
menopause have, right?
That ever since they've turned45 or 50 or whatever, and
they're going through menopause.
That now my life is over, youknow, my body's broken.
It's not the way once was I'mnot gonna get my body back.
Right.
You know?
(06:52):
So you know, this isn't true.
I know this isn't true andpersonally like I've found that
these women just need to kind ofchange their.
Change our thinking and stopdoing the things that once
worked right.
And try something new.
So Nikki, what are your thoughtson that?
Yeah, absolutely.
And I wanna preface too, like Iam 30, like I said, the
beginning podcast.
I'm 33 this month.
I've never gone throughmenopause, but I do, you know,
(07:15):
have a staple of coaching abunch of women through this
phase of life.
And so mindset wise, it's like,yeah.
People just feel like it'sdoomsday.
Mm-hmm.
you know, these, these years oflife and they feel like, and
everything, I mean, two, twodefault, like two their defense,
everything is changing meta.
The, the hormones are changing,the everything in the body's
(07:36):
changing.
So it's like, You know what,what, once, once did work.
It's like, yeah, like you justlike Addie, don't try and go
back to that because it'sprobably not going to work for
you, at least during thepre-menopause and do as you're
going through menopause, maybeit'll work afterwards.
But at least those, thosespecific years, it's like some
things have to change here.
(07:57):
And what once worked isn't gonnahelp you in these years.
And more the mindset's like.
Stop, stop the story.
Like if, if you believe thatyou, your body is breaking,
guess what?
Your body is breaking and it's,you're never gonna find the
answers of what you need inorder to, you know, ha have
(08:17):
menopause work with you andinstead of against you.
Because if you're one doing allthe old things or two believing
that you can't build muscle oryou can't decrease body, Then
you're gonna do the things thataren't gonna get you to where
you wanna be.
But if you believe that, youknow, you can achieve these
types of results, which you can.
(08:38):
I've seen thousands of womenachieve results through this
phase of life.
If you believe that and youstart creating a new story in
your mind that you can achievethese results, and guess what?
You're gonna find the answers.
You're gonna find themotivation, you're gonna find
the inspiration.
You're gonna wanna followthrough on a different plan
because you do need somewhat ofa different plan as you're going
through this phase of life.
So mindset wise, yeah.
(09:00):
It's like if you think youcan't, you won't.
If you think you can, you will.
Yeah, exactly.
The body goes where the mind,the body follows with the, oh, I
forget how that goes.
The body follows the mindGotcha.
You mean everybody knows whatyou're referring to for sure,
right?
Yeah.
Yeah.
It's like the narrative is likemenopause.
Sucks.
And this is the, my life is overand it's really like, it just
(09:23):
doesn't have to be that way.
Dude.
This is like the most importantpart of someone's of a woman's
life.
Like during this phase, becauseit's make or it is make or break
it.
It is, right.
It is a true crossroads righthere.
A hundred percent.
So like you can go down thecrossroad of it's not gonna work
and my body is going to break.
And yes, if you.
(09:43):
Right now in this phase of life,if you're going through it and
you don't do anything about it,and you don't try to build
muscle, you don't try to fix theproblems that you're
experiencing with your body, youwill be at that age of 70 years
old, 80 years old, broken.
I mean, it, it, I've seen it.
I worked in an er, I took careof my grandmother who didn't
work out a day in her life andshe fell, broke her hip.
(10:04):
She got a stroke.
You know, she ended her lifeearly because she didn't take
care of herself.
So if you take that path, yes,guess what?
That's what's gonna happen.
And may not for everybody, butit could potentially happen for
some people.
And then, If you take the pathof like, you know, the higher
road of like, okay, this iswhere I need to focus on getting
myself right, getting my bodystrong.
(10:25):
I need to start strengthtraining.
I need to build my bones upstrong.
You're gonna be, it's adifference between of having to
walk with a walker or not havingto walk with a walker.
You know, it's like thedifference of medical pills or
falling, falling down andbreaking a hip or not and being
able to run around outside withyour grandkids like it is
literally.
The, the turning point of, andyou are in control of that.
(10:47):
Like, you, you have the abilityto fix that Yeah.
I think too, a lot of times weand I hate to say it, but
sometimes it's like an excuse,you know, like, oh, I'm, I'm
just going through menopause andyou know, earlier it's like, oh,
it's my metabolism, right?
It's like the new, my metabolismis broken, right?
It's If you guys can't see me,I'm crossing my eyes right now.
It's like, ugh, I fucked.
(11:07):
That'll show up on YouTube.
So Yeah.
Yeah, it's, it's, I think it'seasy to, to get sucked into that
narrative, you know, like, oh,there's nothing that I can do
about it.
Which, you know, it'sunfortunate that when we do go
to the doctors, they have, what,two hours of training on
nutrition.
They have two hours of trainingon menopause, so they don't
know.
Right.
They're like, Oh, you feel likeyou're depressed, right?
(11:29):
Let's, here's an antidepressantand Oh, they treat the symptom,
not the root cause.
Yeah.
And crazy periods like, here,let's put you on birth control.
Like, oh my God.
And that's what we're beingtold.
So it really is about impact.
Mad, mad respect.
I don't mean to cut you off,Kathy, but mad, respected, mad,
respected doctors.
I worked with them for years,but literally this thought like
what you just.
(11:51):
When they're coming to youasking what you're doing for
your, like, this happened to mewhen I worked in the er.
They're coming to me asking mewhat I'm eating, what I'm doing,
what's my routine.
I'm like, y'all are doctors.
Shouldn't y'all know this kindof stuff?
Right.
So they they don't, they I know.
Yeah.
So Yeah, it's just unfortunate.
But, you know, just likeanything else that you want to
make a change on, like you, youdo need to kind of get, educate
(12:13):
yourself and, and just realizelike, this isn't, this isn't the
end of the end of the world.
You know, this's just mm-hmm.
gonna have to do things a littlebit differently.
So to that point, you know,we've always been told that we
have to eat lesser, you know,and exercise more.
For, for my demographic, right?
I'm 55 and.
(12:34):
We've been told this since, it'ssince the nineties, right?
That's just what you do.
SlimFast shakes and you know,maybe the Atkins diet, which was
is now the South Beach and justkind of following like that
narrative.
And so diet culture is so, sopervasive and.
Really just kind of unpackingthat like 20 years plus of
(12:55):
dieting.
No one talks about not being ona diet, right?
So we, we both know that beingin a deficit is the way to lose
weight.
But can you explain why alwayseating less isn't the answer.
Yeah, absolutely.
And I mean, to what your, yourpoint, what you just said there,
it's, it's no one's faultbecause marketing totally got
(13:16):
like the best of thatgeneration, right?
Like, you know, some fast slashyour calories eat less.
But when you're trying to, andthis is why it if for the women
listening, menopause in thisphase of life, You need to build
muscle.
And so in order to do that, youcan not eat less or what you've
(13:40):
been told from all of themarketing things and the things
that you've tried and done inyour, in, in, in you know, your
previous 20 years.
So muscle is active tissue andso muscle needs energy, which
the energy that it comes from isfuel from your nutri.
and needs energy to sustain, togrow, to do all of the things.
(14:02):
So if you eat less, you're notgonna, you're not gonna achieve
the kind of results that you'reprobably expecting that you want
to with building muscle, right?
Because you're not giving yourbody the fuel and the nutrition
sources that it needs to be ableto produce that kind of result
if you're slashing your caloriesin half or not eating enough
food.
So and this is why, like Ialways say too, like a lot of
(14:24):
women.
Do think that the caloriedeficit is the way to go or like
fat, like to dive into fat lossand to do a cut, but majority of
women don't need.
To go into a cut first, unlesslike you're like 50 pounds
overweight or you have to go,you know, you wanna lose that
weight first and all that jazz.
But what I love to and ourcoaches love to put people in is
(14:45):
just to maintenance first,because they need that fuel to
do the type of exercise and theworkouts that we're giving them.
So if they're eating less, likethey're gonna feel tired,
they're gonna feel run down,they're gonna feel why am I
like, this program is making mefeel like shit.
Right.
Or X, Y, and Z.
Yeah.
So like eating less.
With the ultimate goal ofbuilding muscle and changing
your body composition, which iswhat I would recommend all
(15:06):
people do, all women do, andespecially through menopause.
Eating less isn't the answer.
You gotta fuel your body and yougotta give the body the
nutrients to get that resultthat you want with building the
bo the muscle to where you wantit to be.
Yeah.
And to that point too, it's hardto put somebody on a cut when
they're already in a cut like,oh yeah, somebody's eating 1200
calories.
(15:27):
I, I'm sorry, but we, you'vebeen dieting for how long?
Mm-hmm.
like, let's spend some time inmaintenance so that we can
actually fuel your body to buildthose muscles and see what that
looks like.
A hundred percent on this side.
You know the hard truth, the fatloss guys.
You're gonna go through multiplephases of a cut of a reverse
diet and maintenance.
Mm-hmm.
(15:47):
multiple phases of it.
It's not just one and I staythere and then you kill your
metabolism.
Cuz like what you just said,I've been eating 1200 calories
for the last 10 years of mylife.
Those people, y'all gotta havereverse up.
You gotta get your metabolism tospeed back up to work with you
so that you know you.
Eat the food that's gonna buildthe muscle and hold that jazz.
So the hard truth is it's notjust one cut phase, it's
(16:08):
probably not just two cutphases.
I've worked with a woman who's60 years old now, who's gone
through like three surpluses andlike when I mean surplus and say
surplus, I don't wanna scareanybody.
It's like, a lean bulk is whatis known in the industry.
Yeah.
She's done that to gain moremuscle to her body.
And then she's also gone throughlike two or three different
cutting phases just to decreasethe body fat.
(16:29):
And like what I like to say isreveal the hard work she put in
during the surplus.
So you're, you know, that's thehard truth.
You're gonna go through cuts,you're gonna go through
reverses, and you're gonna gothrough maintenances multiple
times before you are at areally.
Solid point that you love seeingall the hard work that you put
in with your.
Yeah, mu muscle building muscletakes time.
(16:50):
And so when you hear surplus,like, oh my God.
And that can be, that's upwardsof 2000 calories, ladies, right?
It's, I'm not sure where thisparticular client was, but
26,000 or 2,600.
I'm sorry, 600, yeah, 6,000.
I would love that.
Yeah.
2,600.
Yeah.
Yeah.
And I'm sure.
There's, there's a small, small,small, small percentage of women
(17:12):
that might need a 1200 caloriedeficit, right.
If you're very, very tiny.
Oh, tiny, yeah.
A 1200 calorie deficit.
I meant 1200 calories in a cut,but mm-hmm.
I don't, I've never had anybody.
Okay.
Lie one.
I've had one in my five two andlike, you know, she's super
tiny.
Yeah, yeah.
Four, if she was four 11.
Yeah.
Okay, makes sense.
(17:33):
Yeah.
And 125 pounds.
So yeah.
You know, if that's yoursituation then you might need
1200 calories, but I.
don't, except for that one lady,right?
Yeah.
We don't do the 1200 calorie, orunless you're a bodybuilder.
But again, like you said, that'sjust a whole nother rabbit hole.
You just don't wanna go downRight.
And well, you opened it up,right?
We're we're sub thousand, right?
(17:55):
On those last days.
Right.
Like, I don't know, you tell me.
Oh my God.
I was, I was like right at athousand, maybe 900, and I think
I actually tallied it up.
I was like 966 calories anddoing two cardio sessions that
were 60 minutes or longer in aday.
God It was brutal.
(18:18):
Yeah.
Yeah, I bet.
So to, to build the muscle, toget that, that, that toned look
that everybody's looking for.
Right?
We need to focus on fat loss andbuilding muscle, not just
concentrating solely on theweight, on the scale.
and if we're just looking forweight loss, right?
(18:39):
We can do that, right?
We can put you on an 800 caloriediet, you're gonna lose weight,
you're gonna lose muscle, you'regonna lose fat.
And then link to the best fatcrash fat diet in description
below.
Yeah.
Enter, enter, yeah.
And then when you go back toyour normal way of eating, you
will most likely.
(18:59):
Almost a hundred percent, butnot a hundred percent.
We'll gain that weight back.
And the weight that you gainback is fat.
Ladies, you've, that muscle isgone and now you just have more
fat on your body.
So the more times that you dothat, the less muscle you're
gonna have, the more fat you'regonna have on your body.
And so now, now, When we're 50,it's like, holy shit, what, what
(19:20):
happened to my body?
Right?
And menopause gets the blame forit, but really it's been the
lifestyle and the diets thatyou've put your body through.
So can you speak Nicki on, youknow, the importance of really
building the muscle inapproaching more of a fat loss
approach than weight loss?
Yeah, for sure.
(19:40):
I mean, I, I loved this.
I spoke to this on the, on mypodcast Macau, or The
Difference, and I share it tolike all of our women in the
community, just cause I wannalike, break that mindset barrier
where people so much so rely on,there's a huge difference you
guys, between weight loss andfat loss.
And you know, like Kathy justsaid, you can put yourself on
the newest fad diet and yeah,you're gonna lose the weight.
(20:03):
Like you're, you're slashingyour calories, you're gonna,
you're gonna lose the weight.
But the thing is, is that, ifyou're so honed on this, like,
and if you wanna go and do, youknow, cardio, if you're a cardio
bunny and you're focused on justlosing weight that way, then
yeah.
That then that's a, the scaleand all that thing is a great
tool.
But fat loss, you guys, this isespecially for, you know, Kathy,
(20:24):
your audience and the women thatare listening to this is
probably majority of what peopleare doing, right?
They're not, they're not losingweight, they're losing body fat.
And what I mean by that is like,so weight loss consists of you
losing.
Weight muscle, organ sizes getsmaller.
You're losing water retention,all that jazz, and that's what
you're gonna see reflective onthe number on the scale.
(20:46):
But when it comes to fat loss,it's like you are decreasing
your body fat.
So like you're preserving andholding onto your lean muscle
mass, given the diet that you'reon, or the protein intake that
you're consuming, and the rightnutrients that you're consuming,
consuming enough of them, you'represerving that lean muscle.
And the way I like to paint itin someone's picture, so you can
see it is like, okay, thinkabout the muscle mass on your
(21:08):
body.
You're literally decreasing thefat around that, so therefore
you become more toned, youbecome more defined because
you're just showing more of themuscle mass you have to your
body.
And in that sense, Muscles,getting muscles more dense and
fat.
So like you putting on orbuilding more muscle while
you're going through fat lossbecause again, you're doing
strength training and you areeating the right nutrient
(21:31):
nutrients, so you're buildingthat muscle in that process.
Usually with weight loss andpeople that are just going into
fat diets, you're not eatingenough protein, you're not
really, you're just focused oncalorie numbers and so you're
slashing and you know all thatjazz.
But I guess so I love this topicso much, I can just go down this
rabbit hole.
Yeah.
But with, you know, with fatloss, your, so your, your body
(21:54):
is more dense and lean.
Therefore, that could be thefact that you're probably not
seeing any type of numberdifference on the scale or as
much as you thought it would be.
So you could totally lose, youknow, all this body fat, but
maybe only lose three pounds onthe, given the scale.
Yeah.
So, Like, don't if for you guysthat are just in doing what
(22:15):
you're doing with strengthtraining and, and building more
muscle and focus on changingyour body composition, don't be
focused so much on what thescale is telling you, because
that's one means of progress.
And you're gonna literally wannasmash your head into a wall when
you're not seeing 10 poundsdrop.
But yet, if you're payingattention to all the other ways
of measuring, like takingpictures or taking measurements
and.
Feel and how your clothes arefitting.
(22:36):
And then you compare that to theoverall transformation that you
have, not the scale that's gonnabe your telltale story, right?
All of those other ways ofmeasurement, because again, you
may have only lost three pounds,but yet all of these things are
changing.
And you see, like for me, like Iweigh I 140, when I first
started my journey, I now weigh150.
(22:58):
So like if.
I was do, if I let that scaleget to me and I was doomed by
that number, I would stillprobably be in the rabbit hole
of chasing a lower number on thescale and not so much so like
it, I'd be, I'd be chasing thatand I would be stuck there
because, Right.
(23:19):
Like muscle and more muscle.
The up to your body, you'regonna, you're gonna weigh more.
You're gonna weigh more.
Yeah, exactly.
You're also gonna look amazing.
Right, exactly.
So screw the scale and stopfocusing on weight loss.
Just focus on fat loss.
Yeah.
And then it's such an importantdistinction to make too,
because, you know, we've, in, intrying to educate our clients
(23:40):
too on that or, you know, any,any woman is, you know, if you
solely measure by the weight onthe scale, then you're kind of
setting yourself up for failure.
Right?
I only lost three pounds.
Right.
This isn't working.
What do you mean this isn'tworking?
You've lost like 12 inches,maybe.
17 inches.
15 inches.
That's fat coming off of yourbody.
(24:03):
You're increasing your muscletone.
We're we're seeing thoseshoulders pop out, right?
We're seeing like you'rebuilding your booty.
Mm-hmm.
you're improving your posture.
What do you mean this isn'tworking?
Because you only lost threepounds, you know, lovely.
Sleeping better.
Better, like better moods.
Thank you very much.
Better digestion.
You know, like all of thesethings go into that.
(24:24):
So yeah, big old big rabbithole.
But it, it is so important that,you know, to make that
distinction too.
And so, and see what, what,what, what is working, right?
Yeah.
And exactly.
Get heat into check yourself.
Like if you're only concernedthat you like, oh, I only lost
three pounds, it's not working.
Take the pictures.
(24:44):
Take the pictures, put them sideby side, and then, you know,
reassess if it's working or not.
Cause I guarantee you probably.
Yeah, I freaking love Canva,right?
Because we can take thosepictures and remove the
background and you're like, holyshit, right?
Mm-hmm.
it's like a little cutoutversion of yourself when you
(25:05):
focus on fat loss rather thanweight loss.
Your little cutout is gonna beso much more amazing than where
you, this is your startingpoint.
Now.
Here's your little cutout,right?
You can see your booty.
We can see, yeah, exactly.
The changes in like, it'samazing.
So so.
I'm not sure what your approachis, but as far as like utilizing
(25:26):
strength training over cardioyou know, do you wanna speak on
that at all, Nikki?
Yeah, sure.
I'm sure you probably maybe havea little bit more questions to
elaborate, but I mean, thefirst, where my brain goes is a
lot of people think that cardiois the way, and I think.
With the industry lately, cuz alot of people are like, ditch
the cardio.
(25:46):
Screw the cardio.
Like, I think Cardio's gotten abad rep.
I it is very important for youroverall cardiovascular health.
Like your heart is a muscle.
So like, but, but it's not theend all be all.
So a lot of people think thatthey gotta get to do a shit ton
of cardio in a week becausethat's gonna get the results
that they want.
(26:08):
That's not the case.
So, you know, less is less, lessis more.
Especially going throughmenopause in this phase of life,
like mm-hmm.
a woman that once worked out sixdays a week should not be
working out six days a week.
That should be working out likethree to four.
Yeah.
And then cardio, it's likecardio is, is, is again meant to
(26:28):
be cardiovascular health.
But not the primary end all, beall of what's gonna help you get
results.
Again, strength training.
So strength training, you know,building more muscle, putting
more muscle on your body thatnaturally increases your B M R.
That naturally helps you burnmore calories even while you're
sleeping.
I'm h I'm sure your people haveheard that before.
Whereas Cal, whereas cardio justburns calories in the act.
(26:51):
So it, it's just meant to solelybe like, I'm.
It's really good for recovery,really good for filtering out
lactic acid.
But it's, I guess, and if youhave more questions to follow up
with this, but it's like it'snot the end all be all.
You know?
It's not like what's gonna getyou to get to a result,
especially with trying to buildmuscle, because like a lot of
people think that they gotta doto do that, to get the result,
(27:12):
but you guys gotta remember themore that you do of it, your
body adapts to whatever type ofexercise that you're doing.
If you're doing cardio for, formonths on end, your body is
going to adapt to that and it'sgonna be really calorie
efficient.
So it's gonna recognize, hey, mybody's going in to do this
cardiovascular exercise, and soI need to be an endurance bunny
(27:37):
here.
So I'm actually gonna pa down mymuscle stores.
And I'm going to be moreefficient at, you know,
cardiovascular.
So your muscles don't get workedwhen you're doing cardio.
Therefore, if you have a goal ofbuilding more muscle, you want
to strength train because thenyour body recognizes, okay,
we're going in to do this typeof activity.
I'm gonna adapt to doing this.
(27:58):
I'm gonna build more muscle, I'mgonna be more cal, I'm going to
use calories in a way that theyneed to be used in order to
build that type of muscle.
So, you know, that's cardio's,just it's.
It's good for cardiovascularhealth, but it's not going to
help you in terms of buildingmuscle.
The body composition.
Yeah.
(28:18):
Which, I mean, and you canachieve that through walking,
right?
But I see women, right?
They're on that step mill,grinding away, doing kickbacks
and stuff like that, thinkingthey're gonna build a booty and,
and oh my God, we're in caloriesat the same time.
And it's like, nice.
That's not how it's done, Yeah.
No, stop doing the kickbacks.
It's like a safety hazard.
And like get your bodyunderneath of a barbell doing
(28:41):
some hip.
You're gonna get into Booty thatway.
right?
That exactly.
yeah.
I think one of the factors toothat really comes to a head for,
for women in their like fifties,you know, or going through
menopause, which, you know,perimenopause is actually where
all the changes are happening,right?
(29:01):
And this can be a long process,but we also pair that with.
Empty nest syndrome caring for,for our parents possibly
retirement.
Maybe we're moving up thecorporate ladder, right?
It really depends.
But as you're going into yourfifties, like there's a lot of
life changes happening and.
A ton of stress, you know, and Isee so many women are just like
(29:24):
too busy to do anything.
They're too busy to even breatheor do some kind of yoga practice
or any kind of you don't have todo yoga, but like managing your
stress.
What, what, how do you get yourclients to, to just take a step
back and just kind of chill?
Yeah.
So two parts to that answer.
One, it kind of goes back towhat we talked about at the
(29:44):
beginning with.
Excuses, because I've heard,I've seen so many women who lead
such busy lifestyles who, right.
There's one specifically whothrough Covid, she has two sets
of twins and she lost 80 pounds.
So it's like, you know, I, I seethe, and she's a doctor.
She works in the er.
(30:04):
Crazy crazy.
I mean, I, you know, I, I getthat lifestyle.
And then I just, I, we all havethe same 24 hours in a day,
right?
So it's like if you see somebodyelse who's just as busy, crazy
as you, they're probably not ubut they're getting the results
that they want, and they'resticking to their plan.
They're working out, and they'remaking time for themselves.
It's because they're making it apriority.
(30:25):
So I always like to say it'sprobably, I, I forget where I
heard this, or if it was somequote online, it's like next
time that you say that, you'retoo busy.
Just tell yourself that you'renot making it a priority because
you can, you know, and thenthere's the second part of this,
it's like time management.
So the way that I used to coachwomen and our coaches coach
women cause I don't coachanymore.
(30:46):
I just build the, build thebusiness.
But what I used to tell them islike, you have the, you know,
from time up to sundown, wherecan you at least fit in?
I used to tell one of myclients, You run around and
serve room house with her kids.
Go into your closet for 10minutes and just sit in silence
with yourself.
(31:06):
Breathe very stress managementthat way for yourself.
Or, you know, at least gettingto the gym for, for you, for you
women is like, that's 4% of yourday.
Yeah.
You mean to tell me that 4% ofyour day, a one hour workout is
4% of your day?
Like you have the time, andespecially too, if you're
thinking, because a lot ofpeople in the mindset, they're,
(31:28):
they're so, they're so likefocused.
I'm too busy today or you know,I'm too busy in this week or,
but think long-term, right?
This is your long-term health.
Mm-hmm.
So you mean tell me that youdon't have an hour now today for
your, for to compound over timethat's gonna make your health
better in the long term.
So it's like time management.
(31:48):
Look at your day.
Where can you find time to.
Give yourself the space, giveyourself the, the breathing that
you need or, you know, I'malways big on saying no to
things that don't serve you,saying no to if, if a friend
wants to go out, or if you know,if something is overlapping with
your schedule and it's notreally, it's not serving you,
(32:12):
then just say no.
Like if your family, you andyour kids come first.
And in between there you canfind like, stop, don't stop
watching Netflix for an hour.
You know, or It's, it's,there's, it's time management.
So one is like, if it's anexcuse, cut the excuses and, and
tell your, and stop sayingyou're too busy.
Make it a priority.
(32:32):
And the second one is like,okay, now that you've done that
and you've overcome that mentalbarrier, it's like, how can I.
Fit in things that are going tosupport me into my day, that
will move me forward with thethings that I want to accomplish
with my body and with my lifeand my health.
Yeah.
And like you said, say no to sayno to things, you know?
(32:53):
For sure.
Yeah.
Say no to things.
Say no.
I had a I had a call and, andshe like, she just could not
find any time, right.
For herself.
She was getting up at four 30and getting home at like, I
forget, like nine o'clock atnight.
And so she was like, legit,like, I don't have time to work
out and I'm.
Four 30 to nine.
That's a long ass day.
(33:14):
Like what?
What time do you go to work?
And she was like, eight o'clock.
I said, well, why are yougetting up at four 30?
I was like, well, my son has tobe at work at six, so I get up
so I can make his lunch.
And I'm like, oh wait, how oldis your son?
And she's like, 22.
I'm like, what the fuck?
What?
(33:36):
I know I, you totally, mystepmom still folds my 17 year
old baby brother's laundry.
I'm like, what the fuck youdoing?
He's, he's gotta learn to figurethat out, Right?
And then, and then to the, tothe second point, which I
probably shouldn't have said waslike, what?
How, how is he going to takecare of himself?
Like when his time Yeah, forsure.
Yeah.
Put that, put that, put thattask De delegate.
(33:59):
Delegate.
Exactly.
to, to his launch.
And yeah.
An hour and.
Make lunch.
It's like time management.
Time management's huge and we'llbe a game changer and planning
at it.
She's getting up an hour and ahalf earlier to make sure that
he was getting to work on time.
Yeah, she could've, she could'veslept until six, gotten in a
workout, set up her day, andthen gone to work.
Yeah.
You know, it had an extra hourand a half of sleep, but yeah.
(34:20):
You know.
Anyways, we love our kids, butlike sometimes like oh boy.
They, the kids need to figure itout.
Right.
Again, trial by, trial by fire.
Right.
Do it Yeah, exactly.
So I listened.
I've, okay.
I think I'm pretty So you've had23 episodes out?
No, maybe it's 25.
(34:41):
I think I've listened to, tolike, I might have missed one.
right?
I think it's 20.
I'm looking right now.
I think it's 23.
You're, you're right.
Yeah.
I might have missed one, right.
It's all good.
You're right though.
So definitely.
Listen to the Macro Hour andthat's available wherever you
listen to podcast.
I did.
(35:01):
Particularly like I love allyour episodes.
The one on alcohol.
Was was very good and, andeyeopening as well too.
So I think that seems to be oursnack of choice, right?
I call that a snack of choicethat's really interfering with,
with your progress.
You know, if you think thatyou're just gonna have wine
every night, then that's gonnakind of get in the way, but in
(35:22):
so many different ways.
So definitely listen to that.
But you know, it w it willaffect your stress levels, it's
going to affect your sleep.
It's so important as you'regoing through menopause to
really.
You gotta protect your energyand, and alcohol is just kind of
robbing from that.
And so I really liked thatepisode that you did on that.
Do you wanna add anything ontothat, Nikki?
(35:43):
As far as alcohol and, andGaines?
Yeah, dude, I could go down therabbit hole of alcohol right
now.
Oh, sorry about that.
Rabbit hole of alcohol gains.
Dude, alcohol is just poison tothe body.
Like it is just straight poisonto the body.
I don't, I don't drink thatoften.
I drink every once in like afull moon, which not even, I
(36:07):
would say Blue Moon full moonsevery month.
I don't even do that.
But so, There's so many things,like if you guys, it's really
cool to see the actual, like, Ilove seeing tangible things and
like being able to correlatelike numbers and like, actually
I don't have it on today.
It's charging, but I have anorder ring.
Yeah.
And you can see after a night ofhaving a couple of drinks how
(36:28):
it's.
Seriously, it affects your sleepquality, which sleep is so
important.
It's crucial for muscle recoveryand for growth.
So, which is just like, it's anunderrated topic that nobody
speaks about in the fitnessindustry.
But so alcohol, totally.
I impedes on that and then, ontop of that, on it impeding on
(36:49):
your sleep and you having poorsleep that night.
It also causes a disrupt to yourhormones in the body.
Growth hormone, testosterone,all of those things that are
really important for buildingmuscle.
It, it hinders those two fromhappening.
And so, and it also inhibitsyour body from going through
muscle protein synthesis whichis a process by which muscle
(37:10):
tissue is built.
Having a couple of drinks anight and you're trying to build
muscle.
It's like you can't, you, whatdoes that say?
You can't have your cake and eatit too, or whatever.
Yeah.
Yeah.
It's like choose the supporting,and this is why I say with the
mindset, it's like, choose thethings that are gonna support
you and your growth ineverything that you want with
changing your body compositionand alcohol is just not one of
(37:32):
them.
You wanna make gains.
It's gonna totally hinder your,your ability to make the gains.
So, yeah, alcohol to me is justpoison.
It's like, and like the mentalfog that comes with it, the way
you feel the next day, it'slike, I now getting older, like
I just, I feel off for likethree weeks after having any
(37:52):
type of alcohol.
Wait till you're 55, right?
yeah.
Thank you.
Thank you.
I so appreciate thisconversation.
I know this, this is going alittle long.
Is there anything else?
No, you're fine.
I, I'm definitely gonna drop allyour links where.
Well first of all, you guys needto go to wherever you listen to
(38:13):
podcasts.
Find the macro hour.
Follow that podcast.
Where do you hang out the most?
Instagram, Instagram's my jam.
Yeah, I'm always there.
All right.
So I will drop the links forthat.
But if you care to mention it,and also the way that you spell
Nicki, right is n i k k i e y,and then stat is s t o t T.
(38:35):
So you're Nicki stat.
On Instagram, right?
Yes.
Yep.
At Nikki style, on Instagram, atNikki sta on TikTok, at Warrior
Babe, on YouTube, and also atWarrior Babe.
We have a Instagram too as well.
All right, cool.
Awesome.
I'm gonna drop all those links.
I appreciate you so much.
Thank you for coming on, and Iwill talk to you soon.
(38:57):
Yeah, absolutely, Kathy.
Thanks for having me,
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Cold Case Files: Miami
Joyce Sapp, 76; Bryan Herrera, 16; and Laurance Webb, 32—three Miami residents whose lives were stolen in brutal, unsolved homicides. Cold Case Files: Miami follows award‑winning radio host and City of Miami Police reserve officer Enrique Santos as he partners with the department’s Cold Case Homicide Unit, determined family members, and the advocates who spend their lives fighting for justice for the victims who can no longer fight for themselves.