Why Women Over 40 Should Track Macros and Strength Train

Nikkiey: Real quick, if you want to learn more about macronutrients and understand that methodology on how they can help you achieve your body composition goals of changing the way your body looks, I put together a free 15-minute training where I dive into macronutrients and how you can control your body for the rest of your life with them. That link is in the description below. Click on it after listening to the show today.

And 100. What's up, you guys? Welcome to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. 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, Nikkiey Stott, and welcome, you guys, to episode 100.

First of all, before I dive into today's topic, I want to give a sincere, huge thank you. Thank you to all of you listeners. Thank you to each and every one of you who has rated the show, who has reviewed the show. We have never dipped below top 50 for the podcast in the United States in the fitness category. And that's because of you guys. We don't run any ads or any marketing to this podcast, to this show. Our rankings, our downloads, the feedback, the reviews are the reason why we hold top 50, and the majority of the time top 20, and that's because of you guys. So, man, a sincere thank you for the listeners, for any of you guys that have shared this, and for spreading the word about this show. If it wasn't for you guys, we wouldn't have these rankings.

We've also broken 210,000 downloads since January of this year. That is when this show was birthed. So we've been in the podcast arena for 10 months, we have the majority of the time been top 20, and we have broken 210,000 downloads. So, man, I love you guys so much. Thank you so much for being a listener and loving the show. And most importantly, for doing something after the show, whether it's that you have motivation, you have encouragement, you have more knowledge, you have more tips, you have more tricks, you have more methodologies, you have more tactics, you have more things to help you achieve the goals of losing body fat, building muscle, and most importantly, feeling more confident in your own skin. So, from my heart to yours, thank you guys so much.

Okay, let's get into today's topic, you guys. Because it's the 100th episode, it was funny. We have an all-hands company meeting for WarriorBabe every single month, the first Tuesday of every month. And one of the team members was like, what's the 100th podcast going to be? And I was like, I have no idea. And then one of the team members dropped in the chat box, 100 reasons to be fit.

Now, obviously, I'm going to dive into 100 reasons why to track your macros, to strength train, and to transform your mind and body. And this is going to be such a fun podcast, because there are some that maybe you wouldn't even think of that are so important for doing those things for yourself: for your longevity, for your life, for your health, for your wellness, for your mental being, for your confidence, for your courage, for your discipline, for all of the things. These 100 reasons are all the backbone to eating right and to building more muscle. And from there, when you do that, you transform your mind and you transform your body. So all of these reasons to do these things are what you can experience by doing these things.

Okay, so that's where we're going to dive in today. I'm going to have buckets. You guys know I like buckets lately. I like breaking things down into buckets. The first bucket is going to be 30 reasons for tracking your macros. The second bucket is going to be 30 reasons for strength training. The next bucket is going to be 20 combined benefits of those two buckets. Then we're going to dive into a bucket of 10 reasons why tracking macros and strengthening your body through strength training helps with your confidence and your mental well-being. And then a bucket with random things that these things help you do throughout your life. Literally, the 100 reasons are going to encompass all of the positive things that happen when you track your macros, strength train, and then work to get the results that you are seeking within your mind, body, muscle, fat loss, confidence, all of the things.

Okay, so let's first talk about the 30 reasons why you should track macronutrients.

Number one, improved nutrient intake. When you track your macros, that ensures that you're getting the right balance of the major macronutrient groups, being carbs, proteins, and fats. Not eliminating one, not lowering one all the way to 10%, not forgetting about your protein or struggling to get your protein. When you track macronutrients, the most important thing is your improved nutrition intake, which improves all of the other things I'm going to talk about here. It ensures you get the right balance of carbs, protein, and fats.

Number two is better weight management. This helps you understand how different foods affect your overall body weight. When I say that, I mean when you step on the scale and you didn't overeat, but you see it go up, well, maybe you had more salty things or more sugary things. It's causing your body to hold on to more body weight. It's not necessarily body fat, but the scale doesn't recognize, oh, this is your sodium intake, this is your sugar intake, and this is your muscle mass. It just gives you a number. So when you track your macronutrients, you're able to understand how the different foods affect your body.

Number three, increased energy. Proper macronutrients, protein, fats, and carbs, proper nutrition intake, optimizes your energy levels. Period, end of story. Eating the right foods, eating enough of the right foods, you guys. So many women I know who have focused in on this came to WarriorBabe or to us coaches with no energy or low energy, feeling tired midday and not sleeping enough and X, Y, and Z. And by feeding their body what it wants and what it needs, their energy levels have skyrocketed and they're on the other side. And they're like, oh my God, I can't wait to eat more food because of the energy that it's giving me. So increased energy is huge when it comes to tracking macronutrients.

Number four, muscle growth. When you make sure that you're eating the right protein intake, you know that you will be providing your muscles the necessary nutrients for them to grow.

Number five, improved recovery. By giving your body the macronutrients that it needs post-workout, or in the 24 to 48 hours following your workout, you know that you're giving your body the right nutrients that it needs in order to recover properly.

Number six, it reduces nutrient deficiencies. Tracking macronutrients helps you understand what you are eating and know that you are getting enough of the specific nutrients that your body needs, even at a micro level too. Micronutrients and macronutrients.

Number eight, and this is also tied into number 14: tailored diets and customized meal planning. Tracking your macronutrients allows you to adjust your intake based on your personal goals. For this specifically, I think about the different phases that we can take a body through. I'm not going to spend too much time talking about this, but the different phases include retraining your metabolism. If you're someone who's eating 700 calories and we want you to eat 1,400 calories, you've got to go through a retrain process. There's a cut phase, there's a maintenance phase, there's a building phase. So depending on your goals, we can adjust your macronutrient intake to meet those personal goals. And I'll talk about customized meal planning differently when we focus on number 14.

Number nine is better performance. Optimal macronutrient intake, protein, fats, and carbs, boosts your overall performance inside and outside of the gym. Just better performance everywhere. Immediately my brain goes to your libido. It improves your libido and improves your energy levels. It improves your performance inside of your workouts and your performance in your work responsibilities. It improves your performance being a better mom. It improves your performance being a better wife. All of those things improve when you are giving your body the right nutritional intake.

Number 10, educational. I love this one. You learn more about the nutritional contents of foods when you are focusing on macronutrients. I love saying that tracking your macros is not another diet. It's a skill set that will serve you for the rest of your life. When you are tracking macros, you will learn what a protein is, what a carb is, what a fat is, and by implementing it, you learn how your body feels eating those foods and how your body performs with those foods. And over time, when you look at a plate of food after tracking your macros, you recognize this is a portion size of protein, this is a portion size of carbs, this is a portion size of fats. I remember when I started my journey, I had no idea. And even when I talk to people nowadays, they're like, what are macronutrients? I'm like, macronutrients are everything that you eat. And the majority of you guys are probably eating more of two of the categories of macros and limiting one of them: protein. So you learn more about the nutritional contents of foods when you're focusing on learning macronutrients.

Number 11, it aids in fat loss. Love that one. It preserves lean muscle, but it decreases body fat. I've talked about this in previous podcasts. There's a really good one where I talk about weight loss versus fat loss. A lot of people, when they focus on weight loss, go to calories and focus on decreasing the calorie number. And then the nutrients that make up the calories can be all over the place. One day it can be high protein, low fat, medium carbs. Another day it's low protein, all carbs, low fat. You know what I mean? When you're doing just calories, you can tap into muscle mass, which you don't want to do, especially for the women I'm talking to who want to build muscle and be more toned. When you eat the right macronutrients, the protein is helping to preserve the lean muscle mass. And by having the calories broken down into the right macronutrients, this will help aid in fat loss.

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All right, let's get back to the show. For the sake of getting through all 100, I'm going to do my best to not provide as much education as I want to in this podcast. I just want to get across the core concept of why these 30 reasons for tracking macronutrients are so important, and then we're going to dive into strength training. It's really hard for me not to veer off on these points, though. So that was 11.

Number 12, optimal health. Tracking your macronutrients ensures that you get essential vitamins and minerals.

Number 13, improved mood. Higher energy, the things that I've already said. Eating right has such a positive and profound impact on your brain health and your overall mood.

Number 14, like I touched on, customized meal planning. When you track your macronutrients, you're able to build meals that fit into your overall macro goals. This is what I meant with the calories thing. You could go to a restaurant and find that there's X amount of calories in a specific entree that you want. But is it all carbs and fats and little protein? Probably. When you're tracking your macros, you're able to customize your meal plan and build meals that fit your macro targets, where you have a nice balance of protein, fat, and carbs.

Number 15, enhanced focus. There is nothing more true than this one. Tracking your macronutrients, providing your body what it needs, sharpens your overall mental focus. I can speak so truly to this one because it's one of the most profound things I have realized for myself by eating the right foods and eating enough of the right macronutrients. Whenever I have days where I slip and I don't hit my overall macronutrient goal numbers, the next day, and maybe this follows for a couple of days, especially when I travel and things are just off, I get foggy. I've talked about this in previous podcasts. I get so foggy. But when I'm on point, my protein is hit, all of my things are in alignment, dude, mental focus through the roof. My performance on my work days is prime. My performance in my workouts is prime, all thanks to my mental focus.

Number 16, for ladies who are going through menopause or post-menopause, or even experiencing pre-menopausal symptoms: having the right balance of macronutrients supports your hormonal balance. Each macronutrient, especially your fats, plays a key role in hormone production. I'm going to stop there, because I literally could spend a whole podcast talking about that, and I've talked about it in previous podcasts.

Number 17, greater accountability. It keeps you honest with your intake. My friends, those of you who are in the WarriorBabe VIP and work one-on-one with one of our coaches, there's greater accountability here. It keeps you honest. We look at your MyFitnessPal trackers every single day, and we have compliance trackers of whether you are or are not hitting your macros. It is the greatest tool of accountability. It keeps you honest.

Number 18, data-driven decisions. Tracking your macros can help you make dietary adjustments based on concrete data that you have experienced by eating specific foods. Gluten-free, vegan, something that you're intolerant to: it helps you make adjustments whenever needed because you have a better nutritional concept of what you're eating. And that's why I said earlier it helps you identify foods that may affect your overall body composition or how you feel.

Number 19, it reduces overeating. I was actually just talking about this in another podcast. When you are structured with your targets for the day, it helps you to be more conscious of your intake.

Number 20, improved relationship with food. I talked about this a little bit earlier when I said that tracking macronutrients is not another diet. It's a skill set that will serve you for the rest of your life. When you start learning all the things about food, you understand that the food you're giving your body is fuel. You have to track and eat the right things first before you can really believe that and have evidence to back that statement. But trust me, you understand food so much better, and you have an improved relationship with food, when you're tracking macronutrients.

Number 21, personal empowerment. Okay. Knowledge of this concept, knowledge of food, knowledge of macronutrients, knowledge of what you're eating gives you power over making food choices on a daily basis. That's huge.

Number 22, precision. Tracking macronutrients allows you to hit exact nutrient targets. That's huge. When you're precise with your macros, when you're consistent with your macros, you can guarantee X amount of results in X amount of time.

Number 23 and number 24 go together: better sleep, and when you sleep better, it helps with long-term health. When you have proper nutrition, you sleep better. I sleep like a damn baby at night. I have an Oura ring. Love this thing. I can track my sleep readiness and my sleep scores on a daily basis. It's an absolute game changer. Eating the right things gives me the ability to fall into deep sleep, to fall into REM sleep, and to have a higher sleep efficiency percentage.

Number 24, long-term health. It supports everything. I say nutrition is king, exercise is queen. When you're eating the right things, it supports cardiovascular health, it supports bone health, it supports your overall health.

Number 25, better metabolic understanding. Like I said earlier, you learn how your body processes different foods. You learn what your body likes and what it doesn't like, and you're able to target the foods that it's maybe intolerant to, or things that just don't sit well. It gives you a better understanding of your metabolism.

Number 26, it reduces cravings. One of the biggest things you will notice when you track macronutrients is your improved protein intake. And protein is the macronutrient king for helping you curb your cravings. You won't feel so hungry all the time throughout the day, because protein helps you feel fuller for longer periods of time. That, along with helping to regulate blood sugar, which protein also helps do, will help you reduce overall cravings.

Number 27, it supports immune function. Number 28, it optimizes brain health. Number 29, reduced risk of disease. Huge.

And number 30. I think a lot of people say that eating healthy is too expensive, but it's actually cost efficient. When you understand your macro needs, when you understand what your body needs, you will know exactly the range of groceries that you need, essentially. And so you'll waste less food. You're not going out all the time and getting lunch at random restaurants. You're planning ahead of time. I did this on a YouTube video where I did a 30-minute meal prep. Hilarious video. You guys have to go check it out on WarriorBabe's YouTube. I also went grocery shopping as an added mini challenge, for myself individually. And I've also asked moms with families, and here I am getting sidetracked, but it's not as expensive as you guys think. It's a limiting belief that we just need to break. I'll say that and save space for the podcast here. We're already 20 minutes in and I've only gotten through 30. Okay, let's keep going.

Strength training. Let's dive into the 30 reasons, of this overall hundred, that make strength training so important and why you need to do strength training.

Number 31, increased muscle mass. It builds muscle, which tones muscle. For everyone who wants to be toned, strength training is the pivotal, transitional play that you have to do in order to be toned. You have to build more muscle. It increases muscle mass.

Number 32, bone health. It helps to increase bone density. For my ladies who are in menopause or post-menopause, it reduces the risk of osteoporosis. I've talked about this in previous podcasts.

Number 33, it improves your metabolism. For those of you who want a fast metabolism to aid in fat loss, muscle burns more calories at rest than fat. So the more muscle that you have on your body, the more calories you will burn at rest.

Number 34, functional strength. It enhances the everyday activities that you do, from walking to climbing stairs, and it reduces your injury risk, which is huge. When I used to work in the emergency room, I used to see women coming in all the time breaking their hips because they fell and they were fragile and didn't have strong bones. When you strength train, you put resistance on your muscles. It makes your muscles stronger and it makes your bones stronger.

Number 35, it improves your posture.

Number 36, just like I said with the nutrition and macronutrient-focused reasons, it has mental health benefits. It reduces symptoms of anxiety and depression.

Number 37, it increases your endurance. Stronger muscles help you perform better with any endurance activity that you do over time.

Number 38, to my ladies who are 50 plus, it improves your balance and stability. So many times when I used to coach women in person in a small studio who were 50-plus years of age, I would have them focus on single-sided exercises, especially with the legs, because I was helping them improve their balance and stability. Strength training strengthens and stabilizes your muscles.

Number 39, reduced risk of chronic disease, the same thing I said about eating right and tracking your macros.

Number 40, increased life and longevity. With strength training, what I like to say, from Dr. Gabrielle Lyon, is that muscle is the organ of longevity. So the more muscle you have, the more strength training you do, because clearly strength training is what builds muscle, the more that is associated with a longer lifespan. It's amazing.

Number 41, improved sleep. Number 42, increased flexibility. Number 43, fat loss. Muscle requires energy, which helps in burning fat.

Number 44, reduced back pain. A lot of people who have back pain probably don't train their core as often. When you strengthen your core muscles, and not just by solely going in and working your core, since a lot of other exercises help engage your core too, the stronger your core is, the stronger your back muscles will be.

Number 45, enhanced brain health. Number 46, improved mood, just like nutrition does for you. Strength training releases feel-good chemicals. It releases endorphins, and they act as mood elevators, which is so good and feels so good once you're done with a workout. Number 47, it increases your confidence.

Number 48, better physical appearance. Everyone starts out their journey wanting to look better. It's a surface-level physical appearance that you want to improve, and that's the type of goal that you want to go after. A leaner and more toned body is what strength training will help you get.

Number 49, just like eating right, increased energy levels. It enhances your stamina and it reduces fatigue. Number 50, reduced risk of injury. Number 51, improved heart health.

Number 52, hormonal benefits, my friends. Increased levels of growth hormone, increased levels of testosterone. For anybody who experiences hormonal shifts, strength training can be a natural way of balancing out your hormones.

Number 54, improved digestion. Regularly doing strength training creates a healthy digestive system inside.

Number 55, this needs no explanation: it reduces your stress. 56, it enhances your performance.

57, it provides a sense of personal empowerment, just like eating right does. When you go into the gym and you set out and achieve specific goals that you didn't think you were able to do before, it is so freaking empowering. We just had our weekly coach meeting that we have with our coaches every single week, and we always share our wins with the clients. One of the coaches said her babe, who's 57 years old, set out a goal to do a pull-up, and she finally did an unassisted pull-up. That is the personal empowerment, motivating aspect of what strength training can do for you.

58, enhanced joint health.

59, social benefits. Joining a gym or joining a class can help you meet new people who are working towards the same goals you're working towards. Joining WarriorBabe, you're surrounded by like-minded women who are on the same journey as you. And then you don't have as many social opinions from people who aren't doing what you're doing. You have more people who are doing what you're doing and who are inspiring you and encouraging you to continue after this goal you're working towards with strength training, getting stronger.

And number 60, one of my favorites, is discipline and commitment. What I like to say is that when you look at somebody who has built muscle and whose body is very muscular and strong, you can know that person is a hard worker and that person cares about themselves. Strength training does that. It builds discipline and commitment, but it also builds character and it establishes your work ethic. So that one's really important. I've talked about building discipline many, many times on the podcast, but if you can consistently keep the promises to yourself with strength training and do all of the things you're telling yourself you want to do, like getting to the gym four times a week, and you're doing that consistently for months on end, you're no longer just motivated. You are disciplined, and you're keeping the promises to yourself. Like I shared in a previous podcast about commitment, now you're building more character. You're building trust within yourself and you're establishing a solid work ethic for yourself too.

So, okay, 60. We're down to 60 reasons. Where am I on time? 27 minutes. Holy moly. This may be a long podcast, you guys, but what better than to hang out here for a little bit? The hundredth episode, man. This is so cool that we are here, that we have done a hundred episodes in the last 10 months, and that you guys are listening to them all and enjoying them all.

Okay. So we did 30 reasons for tracking your macros and 30 reasons for strength training. Now let's do 20 reasons for the combined effort of the two. What happens when you combine the two?

Number 61 is synergy. The combination is more effective than either alone. When you combine tracking your macros with working out, putting them together is going to get you the optimal results that you are seeking. It's really hard to just focus on nutrition and want to be toned when you're not doing any strength training exercises, and vice versa. You can't outwork a bad diet. You can strength train and be gung-ho and do it for months on end, but if you're not eating right, you're not going to get the results that you want. So the synergy of combining these two is way more effective than just focusing on one alone.

Hey guys, I love so much that you guys are listening to this podcast. If you ever want the video version of this, which usually has more effects and all that good stuff, for those of you who are visual learners, check out the WarriorBabe YouTube channel, if that's what you like. Either way, keep enjoying the show.

Number 62 is that by doing that, you accelerate results. Proper nutrition supports strength training gains. I always say that when you're inside the gym, you're breaking down the muscle, which is important, but for you to build it up, you have to eat right post-workout, in the 24 hours following that workout. So if you do both of those right and you combine them, you accelerate your results.

Number 63, it reduces the risk of overtraining. I've talked about this in previous podcasts. If you are consistently training, training, training seven days a week and you're not eating right, you're putting yourself at risk of overtraining. But if you are eating right and eating enough to support those efforts, then you will have the support for proper recovery.

Number 64, holistic health. Together, these two holistically address your health. Eating the right things can eliminate health problems or the risk of diseases, like I said, and the same goes for strength training. These two combined are natural medicines for you to have longevity in your life.

Number 65, body transformation is obvious. These combined efforts have a profound impact on your body composition.

Number 66, like I said earlier, both of them optimize your performance.

67, the reduction of plateaus. If you're eating right, you can overcome training ruts, and vice versa. You can train a little bit harder while eating right, and you can break through plateaus in that manner.

68, enhanced recovery. 69, long-term success. Maintaining both of these habits promotes longevity in the health arena. 70, personal growth. We've talked about this: it teaches patience, persistence, and discipline. 71, enhanced mood.

Okay, 72 through 80. I don't want to repeat myself for the sake of the podcast, but it's better brain function, optimal health, enhanced lifestyle, better sleep patterns, building good habits. These things combine, you guys. You can't have one without the other, which is how I opened up these 20 combined-effort reasons. In order to have all of these things and to experience these results, you have to combine the two and you have to have synergy between the two.

Now, what I didn't talk about as much is the next 10, which will get us to 90. These 10 reasons are about how, when you track macros and you do strength training, the mental aspect and the confidence that you gain is so huge. I don't think it's touched on as much, because a lot of people just think about the tactics. They think, I need to eat right, I need to track my food, I need to get this workout in. And I want to bring you guys a higher-level perspective of how it overall impacts your mind and your mental well-being.

Number 81, it boosts confidence. Meeting your personal goals in both of these areas builds huge self-esteem, huge self-trust, huge self-respect. When you say you're going to track your macros and you actually do, you boost confidence within yourself. When you say that you're going to strength train four days out of the seven days of the week and you actually do, it boosts your self-confidence.

Number 82, you have control over your life. I think I've talked about this in previous podcasts before. You are the one in control of everything that I'm talking about today. You are the one who can choose to eat right and to actually take the action of eating right, and to learn how to track your macronutrients. You are the one in control of your fitness, of saying, I'm going to go work out, and actually doing the action of working out. Taking charge in both of these respects gives a sense of control.

83, improved mental fortitude. I talked about this in the reasons why it's so important to keep the promises to yourself. When you don't want to do something, or when you're not motivated, and you actually overcome it and do the things, that strengthens your mind.

84, it reduces your anxiety. Proper nutrition and working out, both combined. There are so many studies on their ability to reduce anxiety symptoms.

85, empowerment. I talked about empowerment in terms of accomplishing goals, but there's also the empowerment of learning the knowledge of this, and the application of these things empowers you at an individual level. The more understanding you gain, the easier it becomes to apply it.

86, social engagement. Like I said, engaging in fitness communities, talking to other people you've never talked to, engaging in conversations around this boosts social confidence.

87, body positivity. Building a stronger body fosters a positive body image.

88, overcoming challenges. Like I said, pushing through barriers boosts your mental resilience.

89, routine and structure. Both of these practices, eating right with proper nutrition and strength training, induce discipline, structure, and mental clarity for you. When you have a plan of four workouts a week and you do it, that's structure, that's routine. When you eat almost the same things on a daily basis like I do, that's structure, that's routine. This builds discipline and it builds structure for yourself, and it also gives you tons and tons of mental clarity.

And 90, in this bucket of confidence and well-being, it reduces your symptoms of depression. I talked about anxiety, but when you're doing physical activity, you're strength training, you're working out, and you're eating right, it alleviates depression. And there are tons of studies that back that up as well.

So that's the main bucket of confidence and well-being: 10 reasons how the combined efforts of strength training and tracking your macros increase your confidence and your well-being. Very important. I realized as I was writing these that some of them definitely overlap, but within their buckets, they each have their own individual reasons why they're so important and why you should track and strength train for your mental well-being.

Now, this last bucket is a little bit more miscellaneous. It's how else these things positively impact your life.

Number 91 is that you're setting an example. You're setting an example for your friends. You're setting an example for your family. You're setting an example for your grandkids. You're setting an example for your loved ones to be inspired to maybe take similar actions to the ones you're taking for yourself. You're setting an example for others to prioritize their overall health, their overall well-being, learning to build confidence, learning how to strength train, learning how to eat right. You are setting a huge example, whether you know it or not.

Number 92, it provides a greater sense of independence. I can speak to this because, eight years later, I've built a body that I absolutely love. I've put in the work, and this strong body gave me greater independence, self-worth, and self-respect. So many facets of my life have opened up because I've been able to do this, just knowing that I've got me, in a sense. I have my own independence.

Number 93, in the long run, the financial savings you can produce by leading a healthier lifestyle can mean fewer medical bills. It can reduce the exponential number of doctor's visits that add up in your deductibles or whatever you have to pay outright. People say it's expensive, but you'll find that leading a healthier lifestyle is actually way more inexpensive than you think, because of everything that could go wrong when you don't eat right, when you don't exercise, when you don't take care of your body now.

Number 94, enhanced creativity. I've talked about mental clarity, but in so many more facets, fun creative ideas can come into your brain when you eat right and give your body what it needs. Both eating right and working out are like brain juice.

Number 95, increased productivity. 96, personal growth. There are so many profound personal and character developments that you can experience along the way of eating right and working out. Number 97, better quality of life. Number 98, increased mobility. Number 99, life balance.

And 100, the 100th reason why you should track your macros, why you should strength train, why you should transform your mind and body by eating right and strength training, is the overall self-care. Man, the self-care. The self-care routine that you put yourself in, the self-care structure you put yourself in, the boundaries that you have for yourself. These all compile and compound for both your body and your mind, holistically giving yourself an overall sense of, I'm taking care of myself, which is so important.

But this is all beneath the tactics of eating right and strength training. At the bottom root core of it, it's improving you. And going a little bit deeper: is every decision you make on a daily basis improving your self-care, or is it devaluing your self-care? That's a deeper question to be asking yourself.

So in conclusion, from the miscellaneous bucket, to confidence and mental well-being, to the combined benefits of strength training and tracking your food and your macros: those are a hundred reasons why you should track your macros. Actually, I should say not even a hundred reasons, but a hundred benefits to tracking your macros, strength training, and transforming your mind and your body.

I hope you guys enjoyed that hundredth episode. That was super fun, just walking through, and I keep going back to this, the deeper reasons for doing these things. It comes down to you as a whole individual and improving your whole self in so many facets.

So if you haven't yet, after listening to a hundred episodes, or maybe this is your first one, or your second one, or your 10th one, I would appreciate you guys so much if you could take three minutes of your time to give it a star rating and then review it. Leave some words about what you took away and why you love listening to this podcast. I appreciate that so much, you guys. Appreciation is an understatement. Thank you so much. I love you guys, and I'll see you in the next episode.

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