What Are Macros and Why Do They Matter for Fat Loss?

Nikkiey: Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. And the only way we can do that is if you rate, review and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.

Olivia: Hello, everyone, and welcome to another episode of For You From Eve. I am very excited for today's guest episode. You guys know I've been getting back into my guest episodes recently, and I'm very excited today to have Nikkiey on. Nikkiey is one of my favorite fitness influencers. I wouldn't even know the importance of protein if it wasn't for her. So I'm very, very excited to have her on today. Nikkiey, thank you so much for coming on. Do you want to do a little introduction on who you are, where you're from and what you do?

Nikkiey: Oh, bless. Thank you. So yeah, protein is king, guys.

Olivia: It really is.

Nikkiey: Awesome. So thank you, first and foremost, for having me on your show. I'm super stoked to be here and to pour into your audience. A little bit about who I am: I'm Nikkiey Stott. I'm the founder of WarriorBabe and also the host of The WarriorBabe Show. I am a fitness enthusiast. Fitness is my life.

First, though, I started in the medical field, and I was there for nine years. I did long-term care and emergency care, and I transitioned out of that life right before COVID. So bless, because I know those were really hard years for the healthcare industry and the people who worked in it.

Then I got into the fitness space and competed in bodybuilding for the first three years. I was your New Year's resolution baby in 2015. I was like, I'm going to figure it out. I played sports my whole life, but then there was that lull between graduating high school and getting into college. You don't have the backbone of practices and games and your coach yelling at you, and I fell into figuring it out in my early 20s. When I was 25, in 2015, is when I got into getting to the gym, holding myself accountable and making the promise to myself.

So I competed for three years, up until 2018. I won all of my shows. I won pro status. I beat the pros. And then I left the bodybuilding world because it just wasn't for me. It gave my body heck. I was in the hospital multiple times, and I was like, how are people living this in a sustainable way? There's got to be a better way than eating broccoli, chicken and rice all the time.

So that's what led me into the macronutrient world, learning about it and being my own experiment for a little bit of time, where I learned the right ways to do things, build habits, eat right, strength train, and I got incredible results. I wanted to help others do the same. And that's what led us into building WarriorBabe in 2018 or 2019.

Now we're on a mission to help 100,000 women regain their personal power and feel confident in their skin, and we've had 16,000 women come through our programs. It's mainly strength training and nutrition and macros, but also the pillar that I love your podcast for: the mindset portion of it all. It's very important to help women break through limiting barriers, beliefs, stories or narratives so they can really have a full-on transformation process. So that's a little bit about who I am and what I do. And I'm from Philadelphia. Represent. Go Philly.

Olivia: Philly. I have a few friends from Philly, actually. I'm definitely going to let them know that. And I like how you brought up that period, because I was an athlete in high school too: soccer, basketball, track. Then you graduate. I never wanted to play sports in college because I wanted to work, and I can't do it all. And then I just didn't move my body for about a year in college. I didn't really notice how hard everything hit me until, well, I was in college during COVID. So when I was home with myself, I saw how much my face changed, my body changed, my skin, my acne. I was so inflamed. And I was like, wow, not moving my body and not being active has really affected me. That was when I got back into it. What made you say, I want to start going to the gym? Is it because you had that love for sports in the past?

Nikkiey: Yes. I'm getting a little deep here, but I like to do that. I'm very vulnerable and transparent.

Olivia: Amazing.

Nikkiey: In those years, I knew what that feeling felt like of playing sports, being in practice, having that routine, having that confidence when you win. I did field hockey, basketball and track, very similar, minus soccer. I had all of those feelings, right? And then in the years of college and post high school, and then dating and drinking. I was actually engaged. I was engaged for about a year, but I was with the person for three years in my early 20s.

And I had lost myself. I did not have that feeling anymore of what I felt when I was in high school and sports, that sense of purpose almost, right? We broke it off in 2014 around the holidays at the end of the year. And so 2015 was just like, all right, I need to get back me. I need to figure out me. I have this feeling inside, but I want to show it on the outside. I want to build my body. I want to be strong. I want to be resilient. And that's what led me to get back into the gym and figure it out for the first few months.

Olivia: You wanted to take control of your life. You're like, okay, I couldn't control that aspect of my life. What can I control from here on out? I feel like fitness is a big thing people go to because they're like, I can control what my body looks like, what I feel like, how much weight I carry. And it's a very empowering movement.

Nikkiey: Yeah. Amen to that. You have all the control in the world with your food, with your workouts, with getting up and getting it done. Love that.

Olivia: And you said you started off bodybuilding and then you didn't have a good experience with it. So tell us a little bit about why you decided on bodybuilding and how it affected you in a negative way.

Nikkiey: Yeah. I was kind of naive at the beginning of my journey. Again, I was trying to learn all of the things in 2015, and I sought out the help of a coach. That's what he did. He jams out on bodybuilding. So I just took his word for everything and I did it. It was literally, here's Nikkiey, here's the plan he gave me, and I followed it to a T, because that's just the type of person I am. Type A personality. So I literally ate the same thing for probably seven to eight months leading up to my first show in November.

And that was all fine and dandy. That was great, and I won that show. But then it was almost like my mind was playing tricks on me when I went into my second show and my third show, because I knew what to anticipate from the lifestyle. I knew what I had to eat, and it sucked. And I knew how I had to train, and it sucked. Things really happened getting ready for the third show. Try saying that 10 times fast. The third show.

So my body was doing the same thing over and over again, eating the same way and training. I was in the gym three times a day, seven days a week.

Olivia: Oh, wow.

Nikkiey: Yeah. I woke up at 4:30 in the morning and had to go do fasted cardio for 55 minutes on the StairMaster. Then I had to come back to the gym later in the day and train for an hour with strength training. And then after that, I had to do another 55 minutes on the treadmill, alternating a two-minute jog or run and a two-minute fast speed walk.

And I put my calories together after my show, and I was eating probably 900 calories.

Olivia: Wow. No fat?

Nikkiey: Yeah, no fat grams. It was mainly just protein and carbs. So the first instance that sent me to the hospital was rhabdomyolysis. It's when my body was unable to filter out the lactic acid coming from the buildup of strength training over and over again. My kidneys were taking the brunt of it, and they couldn't filter it out fast enough. I had to get seven liters of fluid. I felt like a puffball after that.

The second instance, I joke, was the most expensive poop of my life, because at this time I didn't have insurance. Fat macros are really important for the digestive tract and for having solid, regular, normal bowel movements. And I was backed up. I worked in the emergency room at this time, and my doctor comes into the room and he was like, Nikkiey, you're literally full of, you know. And I was like, oh, wonderful. Great. So yeah, I joke that was the most expensive poop of my life.

So those are the two times that led me into it. And after the third show, I was like, man, I'm not okay. It's cool with the results that you get, but first of all, it's very short-lived. You're on stage being judged by people who don't know you for 10 to 15 minutes.

Don't get me wrong, it's a great sport. I learned so much mental discipline. I learned what it's like to go from point A to point Z to get to a goal and be determined to get to it. There are so many great pros to it, but these are mainly the cons I'm speaking to. I knew this wasn't the way I would be able to sustain and be realistic with myself along my fitness journey. I had to call it at that point. I felt so much pain that I was like, I need to figure out what is actually true and in alignment with me, that will help me live a balanced life.

And that's what led me down the road of learning about macros. Now I train half the amount of time that I did while bodybuilding. I literally work out four days a week.

Olivia: And even though that isn't what you ended up doing in the long run, the amount of self-discipline and self-control you put in. You said 55 minutes on the StairMaster, and I did five minutes today and I was dying. I was like, no, no, no, this is not for me. I couldn't even make it to 10 minutes today.

And you have that power now to push yourself in those moments and tell yourself, this is something I'm capable of. For anyone listening who's in that mindset where they can't even get themselves up to go to the gym, what is your advice for someone who lacks that self-discipline and self-motivation?

Nikkiey: First and foremost, I think 99% of the success I've experienced is directly correlated to my ability to act despite how I feel.

A lot of people listening to this may struggle, and I have struggled in moments too, where I'm not always motivated to do the thing. But I have built the discipline needed to get things done no matter what emotion I'm feeling. You can't rely on motivation to work out or to hit your daily macros. Motivation ebbs and flows, and your motivation tank is always going to run out. Then you give up and you wait. So many people may resonate with what I'm saying right now. It's the constant hamster wheel of motivation.

When it runs out, you give up, and then you wait for more motivation to come again. The way to turn that around is to develop your self-discipline muscle. Rely on self-discipline, not motivation. You're not going to be motivated all of the time, but the discipline you develop for yourself is what will keep you going. It's the ability to control your feelings and overcome your weaknesses. It's the ability to pursue what you think is right despite the emotions or the temptations to abandon it. So I really heavily rely on my discipline.

Then, to piggyback on that, you've got to know your why. I've coached so many clients, and so many come into WarriorBabe, and I always ask, why are you doing this? And they're like, oh, I want to look better, I want to wear the bikini in the summertime. Great, that's very superficial. Can we get a little deeper here? Why do you really want to do this for yourself? And it gets down to, oh, I grew up with my mom following all of these diet things. I don't want my kids to see me do that. I want to be a role model for my kids.

I'm like, cool. Now we're getting deeper. Let's go. So have a why. What's really going to get you up in the morning when you don't want to do it? When you don't have the motivation and you're still working on building that discipline, why are you getting up in the morning to do the workout? Why are you choosing a balanced meal with your protein, carbs and fats as opposed to going to Five Guys and eating a burger? You've got to have a why behind it too.

Olivia: I say that all the time, having a purpose. Why are you waking up at 5 a.m.? Why are you going to the gym? You don't have to do those things. There is a reason. It's more than just, well, because I want to be healthier. No, no, no. Why do you want to be healthier? There's a motive behind everything. This is why I keep a vision board in my room, so that I wake up every morning and I'm like, this is why I'm working hard, because these are the things in life that I want for myself. So I love that you brought up having a why, because I say that in every podcast episode. You guys have to have a reason or else you will not be consistent.

Having a why is the biggest factor for consistency to actually work. I've been in a situation where I've just done things because other people do them. I'm like, well, that person's successful at that, so let me copy them so I can be successful too. And then I don't have my own motive, and it's like, why am I going to stay consistent with that if I don't even care about it?

Nikkiey: Amen. Amen.

Olivia: So I've been on my fitness journey for about three years now in the gym. I started off with more strength training, realized my body just wasn't aligned with it, and started to do more Pilates and movement. And I've never once heard about macros, talked about macros, nothing.

Nikkiey: Yeah, I know.

Olivia: So explain to me and the audience what macros are and the importance of them, because maybe this is the reason a lot of us don't see progress. We're not really focused on the inner.

Nikkiey: Girl, yes. Yes. We could make a whole podcast on this topic.

Olivia: Let's hear it. I'm excited.

Nikkiey: Let me also just say that I resonate with you on not knowing what macros were, because when I first started my journey, I did the bro diet, the bodybuilding diet. I learned then, okay, this is protein, this is fat, this is carbs. But I remember first starting out and knowing I had to get more protein, and I was like, what foods even have protein? I was Googling that at the beginning of my journey. So I totally get it. And that means I just need to go a little bit harder with getting macros out to everybody on my social media.

Olivia: Ever since I followed you, I'm like, okay, now I'm kind of understanding this a little bit. But prior to you, I feel like it's not talked about. And I'm always someone who's like, why aren't I seeing progress?

Nikkiey: Yeah. So first, why people aren't seeing progress: one, under-eating or overeating, but also awareness of the food. What we say to women who come into WarriorBabe is, the first thing we have them do in their first seven days is track their food. They have to open up MyFitnessPal and log how they normally would eat. And it's an eye-opener at the end of the week, like, dang, I'm only getting 900 calories, 1,200 calories.

And that's the thing. There's a difference between calories and macros. First and foremost, macros are protein, fats and carbs. There's one that's not brought into that, which is alcohol.

Alcohol still has calories, and it has seven calories per gram. So a drink can't truly say there are a hundred calories in it and only two grams of carbs. That ain't real. You've got to think about where those calories are coming from.

Protein is the macronutrient god. It's the most important. Protein is for building and repairing muscle tissue, building your nails, building your hair, building the strength of a lot of things.

It also keeps you full and satiated throughout the day. So if you're listening to this and you're someone who, by the end of the day, is like, oh man, I want all of the sweets, I want all of the carbs, you want to snack your night away, that's probably because you're not giving your body enough protein throughout the day. Protein will help you feel that satiated feeling and will help eliminate tons and tons of cravings. It's also what builds up the muscle, which I just said, and a lot of people want to get toned, right? Toned is just building more muscle on your body and then decreasing the body fat around it.

That's how you look more toned. Then you've got carbs. Carbs are not to be feared, my friends. Carbs are your best friend, especially when it comes to any type of exercise: cardio, running a marathon, strength training, Pilates, yoga. What they do is give you the energy to perform those things and the energy to perform normal lifestyle activities. They give you energy through work, energy to run around with your kids, energy to get up and get it done on a regular basis.

It's the energy. It's the macronutrient that gives your brain fuel. You need it. You can't eliminate it. And mind you, those two are only four calories per gram, so they're a little less on the dense side. Then you've got fats, which are nine calories per gram, so they're a little more dense. But those are really good for your hormones, ladies. They're really good for having good bowel movements, for cell function, for everything. They're kind of the glue. All three of them really work together.

Olivia: How do you incorporate them into your diet without being overwhelmed?

Nikkiey: Hey, I just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you're enjoying it, and there's so much more to come. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show.

Okay. So a lot of people focus on calories, right? If you go and try to follow a program or a nutritional plan, it may be, okay, let's start at 1,800 calories, or 900 calories, or 2,000 calories.

And that's all fine and dandy, because that's probably what you need to focus on in order to lose body fat or lose weight. However, going a level deeper is: what is the makeup of those calories? Because a lot of what we see at the end of the week with the WarriorBabes is that carbs and fats are making up the majority of the calorie count and there's less protein.

A lot of women struggle getting protein in. So it's about breaking the calories down with a different focus. And this is just broadly speaking, so please, everybody, know that macros are very individual. But just to start out of the gate, maybe you have a ratio of 30% protein, 30% fats and 40% carbs making up your overall calorie number. Because if you're not getting the results you want, it's probably because you're not fine-tuning your nutrition.

It's cool to focus on calories. You're going to lose the weight. But if you really want to focus on building up muscle and changing your body composition, having that really sexy, athletic look, you've got to dial into the macronutrient world and learn it. And it can feel overwhelming at first, my friends who are listening. I remember when I first started learning it, it took me about an hour to track a day's worth of food, and I'm running around the freaking kitchen trying to barcode scan all of my stuff.

It is frustrating at the beginning, but think about it as a skill that will serve you for the rest of your life. If you can get that down, then nowadays, nine years into my journey, I can eat normally throughout the day, and then come 4 p.m., I can log all my food into MyFitnessPal just to see where I'm at, and then I know what I need to eat for the rest of the night. So macros are really about paying attention and making sure you're getting all three of them, because all three work really well together to get you results.

Olivia: I've been upping my protein, mostly through eggs and chicken. I'm trying to have so many more eggs and so much more chicken. And with carbs, I gave up gluten about three months ago. When I first gave up gluten, I wasn't having gluten substitutes like gluten-free bread, which is still full of carbs. And my body was shutting down. I was going to the gym and putting up a quarter of my weight, and I felt fatigued. My body felt so tired and weak.

I was like, what is going on? So I called my cousin, who also went gluten-free, and she said, you have to get your carbs in. Carbs are your energy. Carbs are your friends. Without the pastas and all that stuff, your body will start to get tired. And she said you can find gluten-free alternatives too. It's so important, especially if you're an active person.

Nikkiey: Yes. Amen to that. Carbs are your best friend. A lot of women freak out because they think carbs make them fat. But without getting too sciencey, carbs hold on to water. Carbs absorb water when you eat them. So what you may see reflected on the scale is just water weight, not fat.

Olivia: That's actually a perfect way of not getting too sciencey with it. Short and simple. And I don't know if there's necessarily a preference or if one is better than the other, but when it comes to protein powders versus chicken or eggs, is one better than the other?

Nikkiey: Great question. I would totally prefer that the majority of the protein you're trying to get comes from whole foods, like chicken, ground beef, ground turkey, eggs, egg whites, tofu, seafood, white fish, even salmon, but salmon has some fat, so just watch that. Protein powders are good, but they shouldn't be your crutch for getting your protein in. Same thing with protein bars. They're processed. The protein makeup isn't all there the way it would be coming from whole foods.

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Olivia: You had a fitness journey, and then you had a fitness journey where you were focusing on what you were putting in your body. What are some of the biggest differences you've seen between just working out without really focusing on macros and what was best for you internally, and then when you started to incorporate that?

Nikkiey: I would say on the workout side of things, when I was doing bodybuilding, I was overtraining. It was just way too much load and volume on my body: so much cardio, strength training six to seven days a week.

It was shutting down. If I had continued to do that, I think it would have shut down my body even more. The next layer probably would have been hormones. Things would have been completely off. I probably would have tanked my cortisol. My thyroid probably would have been next as well.

So the big difference in the switch from bodybuilding to now: first of all, I was only eating 1,200 calories. Now, with what I'm doing, training four days a week, sometimes a full-body split, sometimes push-pull, sometimes bro splits, I'm eating about 2,200 calories a day. I have upwards of 280 grams of carbs and 55 grams of fat. And my protein is around my body weight, which, for anybody listening, is what it should be: one gram per pound of body weight that you're trying to get in for the day.

I'm eating so much more food, and I have the best results, I think even better than bodybuilding. I'm not as lean, but I don't want to be that lean. And I'm training four days a week. My recovery has also improved. I just had Dr. Cabral on my podcast. If you guys know him, he's a functional doctor in the space. I did a stress, mood and metabolism test, and he's seen hundreds of thousands of patients and testing results, and he said, Nikkiey, these are some of the best results I have ever seen.

I was like, holy cow. I'm doing something right. So I'm eating way more, my carbs are way up, I have the best recovery, and I'm only training four days a week to maintain the physique that I have.

Olivia: That's crazy. I know for me too, there was a point where I was overtraining myself because I was like, I need to lose weight, I need to lose weight.

So I'd wake up and go to the gym at six o'clock in the morning and walk or jog on the treadmill like crazy with no food in my system yet. Then it would hit five or 6 p.m. and I'd be back in the gym doing a HIIT workout. And I wasn't even seeing progress. I wasn't seeing results. My body was inflamed. It literally felt like someone put an air pump in me and was pumping me up, and everything was so puffy. I was like, why do I look bigger? I feel bigger. I feel unhealthier. And it's because I wasn't eating enough food to keep up with how much I was training.

So it was having the opposite effect on me. And people don't realize that's a real thing.

Nikkiey: Yes. And to that point, what was probably also increasing internally was your cortisol, and cortisol is the fat-storing hormone. So the more stressed out you're making your body... First of all, you can't outwork a bad diet. You also can't outwork under-eating. Your body needs fuel. The source of energy that muscle and all of your other organs live off of is food.

There's a lot to break down around that, but to that point, it was the elevation of your cortisol and your body not knowing when it was going to get food. So it was probably just trying to hold onto everything. Your metabolism was getting slower and slower even though you were putting so much demand on it through exercise. All of that was happening internally, and not a lot of people know that until they really start to learn about it.

That's why it's really good to have professional help on this journey. I learned that too. There are people with expertise and understanding around this stuff who can help you understand what's going on.

Olivia: Definitely. I get a few DMs from girls who want to get into their fitness journey and start going to the gym, but they have a little bit of gym anxiety. They're nervous to go and not know what machine to touch, and scared people are going to judge them. What is your advice for people with that mindset?

Nikkiey: That's such a good question, and I love it, because when I first started out, I had the same thing. In 2015, for the first couple of months, I would just walk up to the cardio equipment because it was easy to operate. You just had to hit start and walk on it. And I was so afraid to walk into the strength training area, because one, I didn't know how to use the machines or the equipment. I always feared that people were looking at me and judging me. Am I doing this exercise right? I remember studying YouTube videos to make sure my form was good.

Olivia: Yeah.

Nikkiey: I was memorizing it the night before, so when I got there, I didn't have to pull up the video.

Olivia: Yes, exactly what I would do.

Nikkiey: At the kitchen table, just learning. So I hear you, and I hear all the women who may be struggling with that too. One of the things that immediately got me past the fear, to just walk in and do it, was wearing a hat. I would walk into the gym with a hat on, and it almost acted like a blinder.

I couldn't see anybody. Nobody could see my eyes. I was just in my own element. That helped me gain a little more confidence to go into the weight room and do the things. But also knowing the why. I knew the cardio wasn't going to get me where I wanted to be. So I had to muster up the courage and the strength and the positive affirmations to myself: you got this, you can do this, you're confident. In order to get to my goal, I knew I had to get into that weight room at some point or another.

So instead of prolonging it, it was just, get in there and do it. And also know, ladies, that everybody in there is only concerned about themselves.

Olivia: And if they're not, they're not there for the right reason.

Nikkiey: Yeah, exactly. People are looking at themselves in the mirrors, watching their form in the mirrors, only paying attention to themselves. They're not worried about how much weight you're lifting, whether you're doing it right, or watching you perform exercises.

Olivia: Very true. And the hat thing is so funny, because I used to wear the same green Yankees hat every single day. My friends at the gym now, who weren't my friends before, called me Green Machine before they even met me. They'd be like, oh, Green Machine just walked in, because I'd wear the same exact green hat every time. And I was the same. I would go to the treadmill for an hour, do an app workout on the little mat and go home. Then I started to play with the leg press and the squat rack and all this stuff. And I would force my sister to come with me. I was like, I'm not going alone.

I was at a gym, and I don't remember the exact name of the machine, but you put the pads on your shoulders and you squat up the weight, and then you have to latch it back to lock it in. And I didn't know how to lock it back in. So I'm sitting there in squat form looking around, like, oh my God, I'm stuck. I don't know how to get back up. The weight was too high. I was terrified. I look around like, help me. And this one guy sees me and helps me latch it back in. Honestly, it doesn't get worse than that, and I promise you won't be in that situation.

So it's fine. Now I go to the gym every day, and like you said, everyone is there for themselves. No one cares what you're doing. And if someone is sitting there judging you and staring at you, they're not there for the right reasons. I look back at old videos of me from three years ago and I'm like, what kind of form was that, and why wasn't anyone telling me that's what I was doing?

Nikkiey: That's so funny. I hear you. I hear you.

Olivia: Crazy. So my favorite thing to do when I end episodes is ask for my guest's favorite quote, a quote that you live by and that gets you through. I'm a big quotes girl, and I feel like it's nice to have that little motivation in your day.

Nikkiey: Yeah. My favorite quote is, every action you take is a vote for the type of person you wish to become. That's by James Clear, from his book Atomic Habits. Such a good book. It dives into the importance of small habits that contribute to significant changes in your life and your identity. If I look back at when I first started my fitness journey, I have a completely different identity and a completely different life now, because I wanted that. So every single day I took an action that was a vote toward becoming my future self. That's definitely one of my favorite quotes.

Olivia: I love that quote, and I love that book so much. Thank you so much for coming on my show. For everyone listening, we're also going to be recording for Nikkiey's show, so definitely make sure you check that out. But where can everyone find you? Instagram, TikTok, podcast, all that stuff.

Nikkiey: I'm Nikkiey Stott, but I spell it weird. It's N-I-K-K-I-E-Y, and then Stott, S-T-O-T-T. That's Instagram and TikTok. YouTube is @WarriorBabe. And if anything resonated with you on this podcast and you're interested in having help along your fitness journey, you can find us at warriorbabe.com. And then there's The WarriorBabe Show that Olivia just mentioned. She's coming on in about the next 20 minutes, and we're going to record Olivia's episode on The WarriorBabe Show, so you can definitely check that out too.

Olivia: Thank you so much for coming on.

Nikkiey: Thank you for having me.

Nikkiey: Hey guys, real quick. If you're interested in taking your body to the next level, losing body fat, building more muscle and feeling more confident, do it alongside one of our 30-plus professional coaches. Work one-on-one with her to eliminate all of the guesswork you may have. All you need to do is the work she tells you to do to get to those goals of yours. To learn more, click the link below this podcast and apply to our VIP program right now.