Listening path · 6 episodes · 2 hr 57 min
Not sure what I should be eating
If you've eaten clean, cut back and still feel lost about food, that's not a willpower problem. This path explains what your body actually needs after 40 and gives you a simple way to plan meals.
Each episode plays into the next while you browse.
- Why Am I Eating Healthy but Not Losing Fat?
Start here to see why eating healthy hasn't worked for you, and that it's the plan, not you.
Episode 335 · 26 min
- Macros vs Calories: Why Protein, Carbs and Fats Matter
Next, learn what protein, carbs and fats each do, so food choices start to make sense.
Episode 101 · 48 min
- How Much Protein Do Women Over 40 Really Need?
Protein is the core of the fix, and this tells you how much you need and how to build meals around it.
Episode 364 · 34 min
- What to Eat Before and After a Workout to Build Muscle
Now see what to eat before and after a workout, with real meal examples you can copy.
Episode 28 · 21 min
- Simple Meal Prep Ideas With 5 Ingredients or Less
Here you get simple five-ingredient meals so you stop guessing what to make each day.
Episode 69 · 26 min
- Is Eating the Same Meals Every Day Good for Fat Loss?
End with an easy step for this week: pick two breakfasts and a few dinners and repeat them.
Episode 340 · 23 min
Questions along the way
Ask Nikkiey →
Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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Protein for Women
Why do women need more protein as they get older?
Women need more protein with age because they lose muscle every decade and their bodies get worse at turning protein into muscle, which Nikkiey calls anabolic resistance. To get the same muscle-building response as a younger woman, you need more protein, not less. Eating less to lose weight usually works against you.
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Want more after this? Every Protein for Women episode