This One Shift Could Fix Your Fat Loss, Digestion, and Energy Fast

00:00You can be eating all of the right macros, you can be following your training to a T, and you can still feel like you're falling apart. Why? Because your internal state, your stress, your recovery, your sleep, your digestion, your energy, it's out of sync at this point if you feel like you're falling apart. Hey, what's going on, everybody? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe.

00:32And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome to episode number 295. And today, I want to talk about, I think it's a misunderstood tool in your fitness journey, in your fat loss journey, one that's kind of overlooked or not really spoken to, or just like I said, completely misunderstood.

01:04And that is your body's biofeedback, okay? So I want to just kind of get into it. Like, we're taught to trust the data. We're taught to trust the scale. We're taught to trust the step count, the calorie burn, the macro tracker, like, all these, like, external numbers, which are great. Like, they serve a purpose. But your body, like, your body is always talking to you. It's sending you signals all day long through your energy, through your mood, through your digestion, your sleep, your hunger, your strength, the way you feel when you're working out.

01:39Like, these signals, they're not random. They're not some, like, noise. Like, they're information. And what I feel like the problem is, is that most women have been taught to ignore them. And we, like, override the fatigue with, like, downing more caffeine. Or, like, we push harder and harder. There's so many women that are like, man, I just, like, chase that, like, feeling of being sore. Like, these people celebrate being really, really sore.

02:11Or, like, a soreness is, like, a badge of honor. Or we call, like, cravings, like, a lack of having willpower. Like, I don't have the willpower because I just end up having popcorn and snacks at the end of the night. Like, and then, like, we chase seeing that scale drop, even if we feel like crap. And I want this episode to change that. Like, I want this episode to teach you guys how to interact and interpret your body's signals. Like, almost like how I would or, like, a seasoned coach would be able to.

02:46And that's why I think this is misunderstood because we are the ones that are the professionals in the space. And we understand these things. And we were educated and taught these things. But I'm hoping at the end of this you guys have more education in your belt to be able to interpret what's going on. Like, how to spot your body when it's in alignment. And then how to spot your body when it's, like, screaming for help. Maybe you're in a plateau. Maybe you're stuck in a plateau. Maybe you're feeling run down. Or maybe you're trying to figure out why, like, the results haven't been more for you. Or they completely stalled. Then if that's you guys, this episode is for you.

03:18Because understanding your biofeedback is what separates, like, short-term effort from long-term mastery. If you guys can understand this and interpret and be able to listen to your body and know the feelings of when it's in alignment or out of alignment, you're going to be able to take this for the long haul. And not just, like, push and keep pushing and pushing harder, which will only cause you to burn out. Okay? So let me just start at the top. So biofeedback.

03:49What is it? It is your body's internal report card. Think about it like that. It's not a lab test. It's not a fitness app. It's, like, the way your body is communicating, how well it's coping with what you're doing to it. Like, every workout, every meal, every hour of sleep, your body is responding. It's responding to those things. And that response can either be, y'all, I'm thriving.

04:21Or I'm barely holding on. And I feel like biofeedback is the missing piece. Like, we in Warner Babe have our babes maybe, like, unconsciously, consciously track this. Like, we ask this every single week in our weekly forums that we send to our babes. We gather all of this information from them. So if you're a babe listening to this, this is what we're doing. This is biofeedback. But I think this is a missing piece for so many women because you can be eating all of the right macros.

04:53You can be following your training to a T. And you can still feel like you're falling apart. Why? Because your internal state, your stress, your recovery, your sleep, your digestion, your energy, it's out of sync at this point. If you feel like you're falling apart, even though you're doing everything right. When you learn how to interpret your biofeedback, you stop guessing. You stop relying on, like, surface level results.

05:25You start to understand what your body truly needs and how you can adjust before things go, like, completely left or completely sideways. Anyways, so biofeedback, it empowers you, in my opinion, to train way smarter, to eat with purpose, to know why you're eating, to understand, like, what your body needs, to fully recover. And then to most importantly, like, to create a sustainable approach that actually works for you. Because you could be in a program that's telling you to work out five days a week, yet you could be missing your body screaming at you because you feel like you have to show up and go crush those workouts and, like, push even harder and harder and harder.

06:05And so you're ignoring the signals that your body is telling you. And it's not going to feel sustainable because at some point you're going to crash and burn. That's what I feel like makes coaching inside of Warrior Babe different because we don't just, like, chase fat loss. We don't just chase, like, these end goals or watching the scale go down. Like, we chase optimization. And like I said, like, biofeedback to us is, like, it's like the compass in your journey. We listen to it. We honor it. We read what you're saying. We read how you're responding.

06:37Like, the forms that I mentioned that we send. Like, our coaches take that very, very, very seriously. So let me just add a pin here. If you are a babe that just short circuits those forms where you give, like, one-word answers or you don't, like, fully elongate on maybe some certain things that you're feeling or experiencing, that's doing you and your coach a disservice. The team. The team. The team. It's doing your unit a disservice. Open up. Share what you're feeling. Share what you're experiencing. Don't just give one-word short answers.

07:08Okay? So what I want to dive in with you guys is, like, the big six. That's what I like to call them. The big six. The biofeedback markers that you got to pay attention to. That's what we track inside of Warrior Babe. And it gives you, like, a real-time pulse on your recovery and your hormones and your metabolism. All of the things. Okay? So the first one is energy. Energy is one of the fastest ways that your body tells you if you are under-fueled, if you're overstressed, or if you're under-recovered.

07:40Let me ask you guys a question. Like, do you wake up groggy even after having a full night's sleep? Are you dragging in the afternoon? Are you relying on caffeine just to get through the day? Because that's not normal. That's not just, like, I'm getting older. I'm aging. Right? I've told you guys in this previous episode. Because it's something that I'm experiencing right now. And that's my body telling me, yo, I'm screaming at you to listen. Right? That's a signal.

08:11When your energy is low, your metabolism is likely down-regulated. And it could be a sign you're not eating enough. You're not sleeping well. Or your body is just stuck in this fight-or-flight mode. High energy, on the other hand, means that you are fueling properly. Your nervous system is regulated. Your hormones are likely supporting your lifestyle. Okay? So that's in the bucket of energy. If this biofeedback marker is off, I just want you to kind of, like, note that in your mind.

08:44The second one, and you can tell on energy, you can tell the difference between the two. I, right now, am living in the season of where my energy is low. My biofeedback marker is off in that category. I've experienced high energy, on the other hand, in seasons before. And I know what the difference feels like. So if that's you, just note it in your head that energy is off for you. The second thing is sleep. Sleep is foundational. It's where your body recovers. It's where it rebuilds, where it detoxes, where it balances hormones like cortisol, melatonin,

09:18growth hormone, insulin, like the key hormones in your body. If you're having trouble falling asleep, staying asleep, or you're waking up in the middle of the night, or like, or you're waking up feeling good, you're waking up feeling refreshed, like that's biofeedback. It means, it might mean that your cortisol rhythm is inverted. It could be that you are flat in the morning and spiking in the evening, just for like, broadly speaking. Some of you guys may not even know what that means, but we have a cortisol curve.

09:51We want it to naturally spike in the morning and then tend to decline as the day goes on and then be low before you go to bed so that you can fall asleep. If it's inverted, then that is something that your body is, that's biofeedback. That's, you're stressed out. Or your nervous system can't like downshift into rest mode. It might be like related to a late night screen time or overtraining or under eating or just like living a very, very stressed or life. Or if your nervous system like me has always been in fight or flight mode, then that needs

10:24a lot of retraining. And that is currently the season that I'm in right now. So what you can do is you can track your sleep, prioritize your sleep, respect your sleep. Like it's one of the most honest mirrors of your internal health. It's something that is underrated in the fitness space, but can do wonders for you if you can get it, if you can, if you can work on it and fix it. Another one of the big six is hunger. Your hunger cues tell you so much about your metabolism.

10:57Are you hungry in the morning? That's a good thing. It usually means that your blood sugar is balanced. Your metabolism is firing. Are you never hungry? Or are you only hungry at night? Then that means it could mean that you're running on stress hormones all day long, or that you're not eating enough consistently throughout the day. And let's be real here. Cravings are not just mental. They're often like biological, especially when it comes to sugar and salt cravings.

11:27These can reflect blood sugar crashes. These reflect magnesium deficiencies or, or your body's just begging you for quick energy. Okay. So your hunger cues tell you so much about how well your metabolism is working. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, warrior babe is here for you.

11:59At warrior babe, we've helped over 18,000 women just like you lose body fat, build toned muscle and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warrior babe.com forward slash apply today to start your transformation.

12:29That's warrior babe.com forward slash apply. All right, let's get back to the show. If you're feeling hungry, if you know what a hunger cue feels like, that's great. If you don't know what a hunger cue feels like, then that's something that would be, hey, I need to mark this bucket of biofeedback as being off. The fourth thing is digestion. I know this is a big one for a lot of you guys. Bloating, constipation, gas, heartburn, irregular bowel movements, like all of these are signals.

13:00If you're bloated every day, especially after certain meals, then your gut is inflamed. Your body is struggling to digest or to absorb certain nutrients. This can affect everything from you experiencing results, fat loss, to the way that your mood alters after you eat something. Like if your digestion is off, your whole system is off. And yet so many women normalize these symptoms. They're like, oh, I'm just bloated. And they normalize it. But it's because they don't actually know what it means.

13:31And this is me helping you guys understand that, hey, that's not normal. Something is off and it needs to be looked at. Like your gut is like your second brain. It's also where many of your hormones are produced or they're regulated. So I need you guys to learn how to listen to it. Know that these things are not normal. They're all signals. The bloating, the gas, the constipation, the irregular bowel movements. Those are like your body. It's the biofeedback. Your body is trying to tell you something. So listen to it.

14:02If you were like, that's me, then mark that bucket. Okay. The fifth one is your mood. Mood is a major reflection of internal balance. So are you snappy? Are you sad? Are you weepy? Are you anxious? Are you numb? These aren't just like emotional states. Well, sometimes they may feel like that way. They're also biochemical clues. It could be that you're experiencing blood sugar instability.

14:34It could be that you're experiencing low serotonin. It could be that you're experiencing poor sleep or chronic stress. They all show up in your mood. If your emotions are like riding a roller coaster every single day, don't just tough it out. Hear me loud and clear when I say that. I want you to tune into it. Start tracking mood alongside you tracking your sleep or your food and your stress levels because this can help you find patterns that you'd otherwise miss. And especially in all of these other buckets of the other five or four that I just went through.

15:09So fifth one being the mood. Fourth one being digestion. The third one being hunger. The second one being sleep. And then the first one being your energy. There's a way to track these things. I'm giving you the ways to track these things as I go through each of the buckets. And when any of those things are off, it needs to be looked at deeper. You could have all six of these being off. And I don't want you to feel overwhelmed, but just choose one that means the most to you to look at and to fix. Okay? The last one is your performance, your recovery. This one's huge for anybody that's a warrior babe or working out or doing your own programs.

15:46Like, are your lifts progressing moving forward? Like, do you feel like you're progressing when you're working out? Or are you stuck at the same weights week after week, maybe even month after month? Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss,

16:18Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation.

16:50That's warriorbabe.com forward slash apply. All right, let's get back to the show. Are you bouncing back from your workouts? Or are you like sore for like three or four days? Are you motivated and excited to go train? I should say, are you excited? Do you feel excited to go train? Because motivation is another emotion that ebbs and flows. Or do you drain going? Do you like feel that the gym is like a dreaded space? If your recovery is poor, your sleep and nutrition likely need work.

17:23If your performance is plateauing, it's a signal that your program or your food intake isn't aligned with the goals that you are working towards. For example, if you are an endurance runner and you are training for a marathon, if you're plateauing during your performance, it may likely mean that your food intake is stalling and you need to increase your calories to give you more energy so that you can have good performance with your runs. These are signals, my friends, signals.

17:54If any of these are off, it is a signal that needs to be addressed. Okay? So why do these markers even matter? These markers matter because the one thing is, is you guys all pay attention to the scale as a way to indicate whether you are progressing or not progressing. Of all of those six things, recovery, performance, mood, digestion, hunger, sleep, and energy. Of all of those six things, I guarantee you that you are listening to this being like, yeah, either two of the six, three of the six, one of the six, four of the six, five of the six, or six of the six of the buckets.

18:32My body is showing me signals in this. But y'all focus on, is the scale moving? This is a thing. The scale is reactive. Biofeedback of all of these six markers that I just said is predictive. The number on the scale can change based on water, based on hormones, based on sodium, based on inflammation, based on bowel movements, you name it. Based on sugar, based on, based on, you name it. It's unstable. It doesn't always tell you the truth. But biofeedback, it tells you if the process is working.

19:07And that's what really matters. You can lose 10 pounds and feel like absolute garbage. Or you could lose zero pounds, gain strength, lose inches, and feel like a whole new person. That's why at Warrior Babe, depending on your relationship with the scale, we don't coach people based on the scale. I will have you guys burn it, go out in the backyard, bury it, have a funeral, say goodbyes, say you've served me for so long, but not anymore.

19:44Whatever it may be. We coach you based on the quality of your life. When your biofeedback is thriving, your results are going to follow and they'll last for the long term. Okay? So let me just paint you a quick picture here. You're eating clean. You're training five days a week. You're doing all of the right things. But you're exhausted all day. You're craving sugar nonstop.

20:15You're snapping at your partner or your kids. You're waking up at 2 a.m. Wired. You're sore for days. You're constipated. You're bloated after every meal. You're gaining weight even when you're eating less. Then you start thinking it's you and that you're broken. But this isn't and has nothing to do with discipline. This is everything to do and about dysregulation. Your nervous system is shot. Your hormones are tanked. Your metabolism is conserving energy because you're not thriving.

20:46You're in survival mode. That's what poor biofeedback looks like. And it means it's time to stop pushing and to start healing and restoring and working on the said buckets that were out of place for you or that you know that your body is giving you signals after you just heard me go through those six things. You're like, yep, that's me. Yep, that's me. Yep, that's me. It's about now going back into those buckets, picking one of them and doing the tactical things I'm just I'm about to give you. Number one is you have to bring awareness.

21:18Wow, shocking. Nikki, you've talked about awareness in like every single episode up until this point. You need a coach. You need a notebook. You need to rate yourself one to five on each of those big six markers that I just went through. And you need to do this either daily or weekly. Whatever feels really good for you. Just start writing random notes. Woke up grudgy. I'm craving sugar at 3pm. I'm feeling anxious in the evening. This becomes your dashboard. Awareness. Just awareness to these six buckets and where you are one to five in each of them.

21:51Then I want you to start spotting these trends. Do your energy crashes align with like low calorie days when not eating enough? Is your digestion worse when you eat dairy? Do your mood swings happen when you skip protein throughout the day? This pattern, these trends will start to give you more clarity. And then you can do step three, which is make micro adjustments.

22:23Biofeedback shows you what to tweak. So you can add 20 grams of carbs around your training and see if your energy improves. You can cut late night screen time to improve your sleep. You can pull back from five to four training days to see how your recovery improves. You can increase your water and your fiber if your digestion is off. This is how you fine tune everything. So I literally gave you the six biomarkers, the six biofeedback buckets.

22:59In order to maybe go back and just choose one of them, rate yourself one to five. Start taking notes on that one area of what you want to pay attention to. Then start just like asking yourself these questions. Did I eat enough today? Is that why my energy feels off? Dang, I feel weird after I eat sugar because now I'm bloated. My digestion is off. That's the signal. Cut back on the sugar. This gives you more clarity, okay? And then making these micro adjustments to help you fine tune these signals and get them more into alignment again.

23:35You want to be in alignment with your body. You want to know how to interpret this biofeedback to get you into alignment. It's not that let me just ignore this. Bring awareness to it so you can start healing it. And that way you can bring the strategy of playing the long game, which is going to give you the ability to have sustainable progress moving forward. Okay? So I'm going to leave you guys with this. You have a very powerful and very intelligent body. We all do.

24:05It's not broken. It's not fragile. It's just waiting for you to listen to it. And I'm literally saying all this because I'm basically taking my own advice in this season. Tracking your biofeedback turns you from someone who reacts to someone who leads. You basically right now have the ability to become the CEO of your body. And that's where real transformation begins. There's no more guessing. There's no more forcing. There's no more burnout.

24:36There's just clarity. There's alignment. And there's results that actually last. Okay? So I hope this episode spoke to you guys. If it did, please, I ask you guys that you take a screenshot. You send me, you tag me at Nikki Stott or at The WarriorBabe Show. And you just let me know what bucket maybe you're working on. Or you post it to your story. That way I can share it and also like chat with you guys in DMs. Okay? You deserve to feel amazing.

25:06Not just to look good. You deserve to feel like your absolute ultimate best. Okay? So until next time, guys, trust your body. Bring awareness to the situations and into these buckets. And never settle for anything less than being in full alignment with yourself. All right? Love you guys. I'll see you in the next episode. Peace out. Hey, really quick before you go. I have one small favor to ask. If this episode brought you value or sparked something in you, take just a moment to hit that review button. Your rating and review make all of the difference.

25:39Helping more women discover the tools they need to transform the fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey. Thank you so much for leaving that review. I appreciate you so much.

This transcript was generated automatically and may contain errors.