The ONLY 4 Steps to Lose Fat and Build Muscle at the Same Time After 40 | Ep. 411
The ONLY 4 Steps to Lose Fat and Build Muscle at the Same Time After 40 | Ep. 411  
Podcast: The Macro Hour
Published On: Fri Nov 06 2026
Description: In this episode of The WarriorBabe Show, Nikkiey breaks down why the scale is the worst measurement of progress for women over 40 - and what’s actually happening inside your body when the number won’t budge even though you’re doing everything right.She walks through how body recomposition works (losing fat and building muscle at the same time without the scale moving), why it’s completely different after 40 than it was at 25 (muscle loss, hormonal shifts, declining growth hormone), and the only 4 steps you need to make it happen - stop undereating at 1,200 calories, get your protein above 100 grams spread across meals, lift heavy compound movements 3 to 4 days a week, and prioritize recovery over more training. Plus the story of Robin, a 60-year-old who went through surgical menopause, lost only 4 to 5 pounds on the scale, but had friends swearing she lost 20 to 30. Full notes, timestamps and the transcript: https://www.warriorbabe.com/strength/body-recomposition-after-40-lose-fat-and-build-muscleReady to get toned after 40 without guesswork? Join my FREE live trainingJoin Our Free WarriorBabe Community If you've got a story about how The Macro Hour Podcast has positively impacted your life, we'd love to hear from you! Fill out this short form for a chance to be featured!Wanna collaborate with WarriorBabe? Click HERE! Follow Nikkiey and WarriorBabe's Socials:WarriorBabe - Instagram | Facebook | YouTube | WebsiteNikkiey - Instagram | Facebook | TikTok Welcome to The Macro Hour Podcast, where we talk about mindset, methodology, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. We've got a no-bullshit, no-nonsense approach with a lot of love and heart to help you reach your goals.