Mastering Menopause

What Makes a Protein Source ‘Good'? Here's How to Tell Not all “protein” is created equal—especially if you're trying to hit your goals without blowing your calories. In this quick-hit episode, I break down how to spot actual high-quality protein sources using a simple formula anyone can follow.Plus, I share a behind-the-scenes update on my own photo shoot prep—how I'm navigating a fat loss phase (with zero cardio), staying motivated, and what's surprised me most about this process.Whether you're in a fat loss phase or just trying to figure out why peanut butter isn't helping your macros, this one's for you.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

It Might Not Be About the Wine: My Personal Journey with Alcohol, Menopause & Mindset ShiftsIn this unfiltered episode, I'm sharing a deeply personal story, my decades-long relationship with alcohol, how it shaped my habits, and what finally helped me shift my mindset. From bartending for 30 years to nightly wine as a mom, and now, at 57, redefining what serves me during menopause. This episode is a vulnerable look at the emotional and social grip alcohol can have… even when it doesn't “look” like a problem. I'm not anti-alcohol. I still enjoy a glass (or 2) of wine. But I've finally reached a place of peace where I can take it or leave it. If you've ever wondered whether alcohol might be getting in the way of your goals, physically, emotionally, or mentally, this one's for you. If this resonates with you, please reach out and let me know!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

What if your struggles with weight, food, and self-doubt didn't start in your 40s—but in your childhood?In this powerful conversation, I'm joined by Chaz Spackman, a coach and mindset mentor whose podcast I listen to often (Lost and Lifting Talk) and the episode that inspired me to make changes within myself, listen here:  https://podcasts.apple.com/us/podcast/ep-239-it-might-not-be-your-fault-youre-out-of-shape-heres-why/id1478821721?i=1000708778165Chaz opens up about his discovery of inner child work, how perfectionism, anxiety, and an “all-or-nothing” mindset stemmed from unprocessed emotional patterns, and how healing those parts of himself transformed his coaching and his life.We dive into:How childhood conditioning impacts nutrition, fitness, and body imageWhy women in menopause often carry subconscious beliefs that sabotage fat lossThe “mental questionnaire” Chaz uses to uncover emotional blocks in clientsHow I'm exploring this deeper mindset work in my own coachingWhy addressing the mind is just as important, if not more, than hitting macro and workout goalsThis is a must-listen if you've ever felt stuck, self-critical, or like willpower isn't enough. Follow Chaz here:Instagram - https://instagram.com/chazspackmanInstagram - https://instagram.com/lostandlifting_TikTok - https://www.tiktok.com/@lostandlifting?lang=enYouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOwEmail - chaz@lostandlifting.comThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this special client community coaching call, I'm joined by Coach Jeff Hoehn for a no-BS deep dive on one of the most confusing topics in fitness: can you actually build muscle and lose fat at the same time, especially in menopause?We break down:Why body recomposition IS possible over 40 (and how it works)What to expect during a maintenance phase (spoiler: it's not “doing nothing”)How to train and eat to maintain muscle during fat lossThe truth about hydration, sleep, and meal timing, and how they affect your resultsNew research on creatine for brain health and mental energyWhether you're in a fat loss phase, reverse dieting, or just feeling stuck—this episode is a must-listen.Want to try creatine for brain and body benefits? Stick around to the end to hear the exact dose Coach Jeff recommends and how to use it for best results.Follow Jeff Hoehn on Instagram https://www.instagram.com/jeffhoehn_/Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

I'm sharing the top 3 tips from my Bloated AF workshop that women are already using to feel lighter and less bloated, fast.If you're in menopause and constantly dealing with that “ugh, nothing fits” belly bloat, this episode is for you.We'll cover: ✔️ Why chewing your food (like, really chewing) can reduce bloating ✔️ The truth about high-fiber “keto” and “net carb” wraps ✔️ Why artificial sweeteners, gum, and added fiber might be wrecking your gut ✔️ A simple way to calculate the real calories in these “low carb” productsSometimes it's not about eating less, it's about eating smarter.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, I'm sharing the exact 3 things that helped me lose 7.5 pounds in 3 weeks, and what my clients like Angie and Jennifer did to drop 6.5 pounds in just 14 days. These principles are non-negotiable if you're doing a rapid fat loss protocol and want results fast.We're talking about:Why pre-logging your meals is criticalThe power of repeating the same 2–3 mealsWhy eating out is a fat loss killer (during this phase!)This isn't a lifestyle approach, it's a short, focused sprint designed for fat loss. If you're ready to stop dabbling and actually see the scale move, this episode is for you.

Today I'm joined by our amazing client Jennifer, who just wrapped up a two-week rapid fat loss phase, and dropped 6.5 pounds, 4.5 inches and 2% body fat without misery, starvation, or cardio.We dive into: – why we decided it was time for a more aggressive approach – how she used ChatGPT and MyFitnessPal to plan meals – what her daily eating looked like as a picky eater – how she managed hunger, workouts – how her mindset and confidence shift – and the exact weight drops she tracked over the 14 daysThis approach has been a huge success for our clients. This is highly effective when it's the right time and the foundation is set, it works! Big thanks to Jennifer for sharing her story!If you're ready to drop some weight and body fat before summer, book a quick call with me, let's see if you'd be a good fit!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Are you stuck in the “I barely eat and still can't lose weight” phase? You're not alone, and you're definitely not broken.In this episode of Mastering Menopause, I break down why chronic dieting and ultra-low calorie goals (like 1200 or even 1400) are sabotaging your metabolism, especially in menopause. We'll talk about:why your metabolism adapts and how to prime it againwhat chronic undereating does to your hormones, energy, and musclehow to calculate your real maintenance calorieswhy protein and strength training are essential in menopausehow to shift out of survival mode and into fat loss that actually works if this episode resonates, please tag me, share it with a friend, and leave a review. let's stop the cycle of undereating and start thriving in menopause.Bloated AF?Join me for this no-BS masterclass on Monday, 5/19, 7pm EDT.I'll show you exactly how to beat belly bloat in menopause and feel 5 lbs lighter in just 3 days, without tracking macros or cutting carbs.Register now! As a bonus, you will get my 3-day Beat the Bloat meal plan, free. https://www.menopotmeltdown.com/webinar-registration-8074Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Traveling while bloated is the worst—and if you're in menopause, it hits even harder. In this episode, I'm sharing my personal experience with bloating on the road (Mexico and Sedona included), what triggers it for me (looking at you, black pepper), and what actually works to prevent and relieve it.We're talking:What causes bloating during travelMy go-to supplements and what floppedWhy stress, cabin pressure, and food intolerances all play a roleThe difference between occasional bloating and the kind that lingersWhat to do when you're bloated right now (yes, I even share my "fart walks"

Welcome back! After a whirlwind April full of travel, from Cabo to Las Vegas to a spiritual retreat in Sedona, I'm diving headfirst into something I've never done before: getting photo shoot ready in just 8 weeks using the aggressive fat loss protocol I coach on… but this time, I'm the client.In this episode, I'm pulling back the curtain on what it really takes to get photo shoot lean in your late 50s. I'm sharing my starting stats, strategy, refeeds, what the prep phase looked like, how it feels being in a steep deficit, and the honest ups and downs of this extreme but calculated approach.If you've ever been curious about aggressive fat loss, body recomposition, or what's truly required to reveal serious definition at our age, this one's for you.Want to see my progress pics and behind-the-scenes? Join my private Facebook group—just DM me for the link.Next up on Thursday: how to deal with travel bloat (because trust me, I get it).Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Real Coaches Summit Recap – What's Actually Working Right NowI just got back from the Real Coaches Summit in Vegas and—WOW. This event delivered again. In this episode, I'm breaking down my biggest takeaways from the top minds in fitness and nutrition, and what it means for YOU, especially if you're in menopause.

Why you shouldn't add exercise calories or complete your diary in My Fitness Pal.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I'm tackling something that I know hits close to home for so many women, the emotional grip of the scale. I used to let that number dictate everything: my mood, what I ate (or didn't eat), how hard I trained, and how I felt about myself. Sound familiar?Today, I'm sharing how I broke free from the constant scale spiral—and how you can too. We'll unpack why the scale fluctuates, what it's really measuring, and how shifting your mindset (plus going through phases like maintenance and intentional bulking) helped me release its power. I also read through real messages from women in my community who've shared how much the scale messes with their head, you are not alone in this.If you've ever felt like your progress only counts when the number goes down, or you've avoided the scale altogether out of fear, this episode will give you a new perspective, real tools, and a whole lot of reassurance.Don't forget to join my Summer Slim Down Workshop—I'm busting the doors open on a powerful rapid fat loss strategy, and you're going to want to be there live.The Summer Slim Down Workshop- This is NOT your average menopause weight loss approach! https://go.katalystfitness.net/webinar-registrationThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this we're diving into the one thing that truly determines your long-term success in menopause, your mindset. You'll hear real talk on breaking out of the all-or-nothing cycle, embracing “The Let Them Theory,” and how to identify and rewrite the limiting beliefs that are keeping you stuck.This was my favorite day of the workshop because while nutrition and training are critical, your mindset is the true driver of success, and if you don't shift that, nothing else will stick.Screw Menopause! Accelerate fat loss, strength and confidence A deep dive into nutrition, training and mindset for women in menopause. Videos are about 45 minutes long and you get all resources. Each day has simple, actionable and effective steps to get you unstuck and rocking the body of your dreams this summer!  https://go.katalystfitness.net/screw-menopause-workshopI'm also sharing a sneak peek of what's coming up inside my Summer Slim Down Workshop happening April 11th. If you want to learn my no-BS, rapid fat loss protocol that works without cardio, starvation, or guesswork… you need to be there, but you need to register!The Summer Slim Down Workshop- This is NOT your average menopause weight loss approach! https://go.katalystfitness.net/webinar-registrationThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I'm sharing a clip from Day 2 of my Screw Menopause workshop all about strength training and how it helps you reshape your body, not just lose weight.We talk about the difference between weight loss and fat loss, why focusing on the number on the scale doesn't tell the full story, and how building lean muscle is actually the secret to looking more toned, confident, and strong in menopause, without ever getting bulky.I also break down:Why cardio isn't the answer in menopauseWhat “body recomposition” really meansHow weight training helps target belly fatAnd why you don't need hours in the gym to see real resultsScrew Menopause! Accelerate fat loss, strength and confidence A deep dive into nutrition, training and mindset for women in menopause. Videos are about 45 minutes long and you get all resources. Each day has simple, actionable and effective steps to get you unstuck and rocking the body of your dreams this summer!  https://go.katalystfitness.net/screw-menopause-workshopIf you're loving this and ready to take it a step further…

If you've spent years trying to eat less, work out more, and still feel stuck — this episode is for you. I'm sharing a clip from Day 1 of my Screw Menopause workshop where we break down how fueling your body (not starving it) is the key to lasting fat loss, strength, and confidence.Ready to stop spinning your wheels? The Screw Menopause: Accelerate Fat Loss, Strength & Confidence workshop is now available on demand! You'll get access to all 3 days of game-changing strategies — from eating to boost your metabolism, to training the right way for fat loss, and rewiring your mindset to finally stop self-sabotaging.  https://go.katalystfitness.net/screw-menopause-workshopAnd if you're fired up and ready to go even further… the Summer Slim Down is coming. This is where we take your fired-up metabolism and put it into fat-burning mode with my rapid fat loss protocols. Think: aggressive (but totally doable) strategies that help you drop 10–20 pounds by July 4th — without trashing your metabolism.Register below, workshop is April 11th at 4pm EDTThe Summer Slim Down Workshop- This is NOT your average menopause weight loss approach! https://go.katalystfitness.net/webinar-registrationThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, Robin shares her experience with the 14-day rapid fat loss protocol, a process that helped her lose 8 lbs and 7 inches, while uncovering some surprising truths about her habits and how inflammation was impacting her progress.Robin opens up about how hidden sugar cravings, mindless snacking, and overindulging, even while staying within her calories, were holding her back. She also realized that lingering inflammation from surgery and certain food choices were making it even harder to see results.Through the protocol, Robin discovered that cutting back on sugar, limiting alcohol, and building better habits dramatically improved her energy, digestion, and arthritis symptoms.If you've been feeling stuck despite “doing everything right,” Robin's story will inspire you to take a closer look at the habits, and hidden inflammation, that may be silently sabotaging your progress.Tune in to hear Robin's biggest takeaways, her mindset shifts, and how she's now in control of her health, and feeling better than ever.P.S. We're starting our next 14-day rapid fat loss protocol on April 4th. If you're ready to break through plateaus and see results like Robin, join us.Book a call with me to go over details and see if this would be a right fit for you!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Does the thought of eating more calories make you anxious? You're not alone. Many women in menopause fear that increasing calories will lead to weight gain, but what if eating more is exactly what your body needs to lose fat?In this episode of Mastering Menopause, I break down the mental roadblocks that make maintenance calories feel so scary. I'll explain: Why years of dieting make eating more feel ‘wrong'The science behind why increasing calories can actually improve metabolismWhy the initial jump on the scale isn't fat — and what's really happening How maintenance fuels better energy, stronger workouts, and long-term fat lossIf you've been stuck in a cycle of low calories and no results, this episode is your guide to overcoming the fear of eating more, and discovering how maintenance can unlock the fat loss results you've been working so hard for.Ready to get unstuck and finally see your body respond the way you want? Book a call with me and let's talk about your goals.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode I share my personal journey with bulking and how to incorporate a bulk for women looking to build muscle and improve their body composition. I break down the purpose and benefits of bulking, highlight common challenges.How to eat in a calorie surplus while prioritizing protein and whole foods, along with the importance of intentional training and having a coach for guidance. I reflect on how this process transformed my physique and relationship with food. Plus, I announced a special scholarship opportunity for three months of free coaching to help you reach your fitness goals.Here's the link to apply for the scholarship and get 90 days of coaching for free! Deadline is Thursday at 5pm EST https://www.menopotmeltdown.com/scholarshipThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode I'm breaking down the key differences between my Rapid Fat Loss Protocol (RFL) and Aggressive Dieting (AD) two powerful strategies for fat loss in menopause.You'll learn: How the 2-week RFL can help you lose 5-7 lbs quickly while resetting cravings and habits Why AD is designed for faster fat loss over 3-4 weeks with strategic refeeds Which approach is best for your goals — whether you're looking to break a plateau, lose those stubborn last 10 lbs, or fast-track your resultsI also share details about my upcoming Rapid Fat Loss Protocol, starting April 4th, and an exciting 3-month coaching scholarship opportunity!Tune in to find out which fat loss method fits your lifestyle and goals best.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I dive into the most common struggles my clients face when they first start working with me—getting enough protein, hitting their calorie targets, and overcoming food fears.Many women are shocked when I tell them they need to be eating 1,800 to 2,200 calories (or more, depending on their height). One of my clients, who's six feet tall, needs 2,600 calories, and her first reaction was, How the hell am I supposed to eat that much? Another client was struggling to hit her protein goal without going over on fats, not realizing that foods like peanut butter, flax seeds, and chia seeds are actually fat sources, not protein sources.I walk through my process for helping new clients adjust, including the first few weeks of food tracking, simplifying meals, and learning to log restaurant foods without stress. I also talk about breaking free from restrictive dieting—many women come in fearing carbs and avoiding foods like bagels, only to realize they can eat them and still make progress.I wrap up with a look ahead at my upcoming rapid fat loss phase in April and why it's not something you just jump into—it requires time in maintenance first. If you've ever felt overwhelmed by macros, struggled to eat enough, or worried about “too much” food, this episode is for you!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, I dive into Martin MacDonald's aggressive dieting calculator and how it predicts fat loss based on key metrics like body fat percentage, height, weight, age and activity level. I break down how different levels of aggressive dieting impact fat loss, muscle retention, and motivation.Using a hypothetical case study, I walk through the process of determining potential fat loss per week, comparing moderate and aggressive approaches. I also discuss my own experience with rapid fat loss, why shorter dieting phases can be more effective, and how strategic refeeds help maintain long-term success.If you want me to run your numbers and create a personalized fat loss prediction, send me your weight, height, body fat percentage, activity levels, and sleep data—I'll record a video breakdown just for you!Know someone who would benefit from this approach? Share this episode and tag me!

In this episode, I sit down with Coach Megan Hart and client Stephanie Tisdale to talk about aggressive dieting, rapid fat loss, and the science behind it. Stephanie shares her experience going through this approach, what she learned, and how she successfully transitioned back to maintenance without regaining the weight.We cover:Why Stephanie decided to try aggressive dieting and how she preparedThe difference between aggressive dieting and traditional fat loss approachesThe role of protein, hunger management, and mindset during a rapid fat loss phaseHow to reverse diet successfully and maintain results long-termThe impact of lifestyle habits, strength training, and nutrition adjustmentsIf you've ever wondered whether aggressive fat loss is right for you, this episode is a must-listen.Curious if this approach would work for you?Book a free call with me to see if it's a good fit: https://www.menopotmeltdown.com/appResources & Links:Take the Meno-Metabolic Assessment: https://www.menopotmeltdown.com/mm-assessmentIf you enjoyed this episode, don't forget to subscribe and leave a review.#menopause #aggressivedieting #rapidfatloss #weightlossforwomen #reverse dieting #menopotmeltdown #menopausehealthThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Creatine for Women in Menopause: Strength, Energy & Fat LossThink creatine is just for bodybuilders? Think again. In this episode, I'm busting the biggest myths about creatine and explaining why it's one of the best supplements for women in menopause.What we cover:What creatine is and why women naturally have less of itWhy it's not a steroid and won't make you bulkyThe real science behind creatine and kidney healthHow creatine helps with muscle loss, metabolism, energy, brain function, and fat lossThe best way to take creatine for maximum resultsIf you're looking for a simple, proven way to stay strong, energized, and lean in menopause, this episode is for you.Want to take your fat loss and metabolism to the next level? Take my 2-minute Meno-Metabolic Assessment to find out what's really holding you back: Take this 2 minute Meno-Metabolic

If you've ever felt trapped in a cycle of restriction and rebound, this episode is for you!In this episode, I take you inside two powerful conversations, an initial consult call and the onboarding call with a client. When we first spoke, she was beyond frustrated, stuck in a cycle of restrictive eating, struggling with low energy, and feeling like her body was fighting against her. Just one week into the program, her mindset has already shifted in a big way.She realized she had been drastically under-eating for her activity level, leading to fatigue, cravings, and weekend binges. She had her “aha” moment when she saw how much food she actually could eat and still lose fat. We talk about breaking free from the all-or-nothing dieting mentality, fueling her body properly, and why eating more, not less, is the key to long-term success in menopause.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Bloating in menopause is more than just uncomfortable—it can make you feel stuck, frustrated, and unsure of what to do next. In this episode, I dive into why bloating happens and, more importantly, how to fix it.You'll learn:The role of hormones, stress, and digestion in bloatingWhy balancing fiber and water is key (and how to get it right)The best foods to prevent bloating and what to do if it happensHow movement and gut health play a major role in digestionIf you're ready to stop feeling puffy and uncomfortable, this episode will give you simple, effective strategies to feel better fast.Join my free No BS FB community for more menopause nutrition and fitness support.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, I'm joined by Megan, a certified nutrition coach, sports nutritionist, and expert with a degree in psychology and exercise science. Together, we dive into our unique 3-step approach to sustainable fat loss in menopause, focusing on improving both body composition and overall health. Megan brings her wealth of experience to share insights on how we guide women through the challenges of menopause, helping them achieve lasting results. Tune in to learn how to reset your metabolism, maximize fat loss, and maintain your success for life!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I'm joined by the incredible Christina Rice aka Christina the Channel, to dive into all things glow-up for women. From finding your personal style and mastering your wardrobe to skincare, makeup tips, and boosting your confidence, Christina shares her insights and practical tips for stepping into your most radiant self.We discuss:How to discover your color palette and what works for your skin tone.Building a capsule wardrobe and the importance of basics.Game-changing beauty tips like brow lamination and micro-needling.The power of investing in yourself and embracing your unique style.How showing up with intention transforms your confidence, habits, and even business success.Whether you're looking to refine your personal style, elevate your beauty routine, or simply feel amazing in your skin, this episode is packed with actionable advice and inspiration to help you shine in 2025.Don't forget to share this episode with a friend who's ready for a glow-up too!Links Mentioned:Christina's Podcast: Multidimensional with Christina The Channelhttps://podcasts.apple.com/us/podcast/699-how-to-have-a-glow-up-featuring-kelly-scott/id1128435380?i=1000679087620Christina's Membership: Next Level Youhttps://christinathechannel.com/Remini app https://remini.ai/Let's redefine what midlife looks like—because your best years are ahead of you!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Episode Description:In this episode, I'm sharing the amazing results from the 14-Day Menopause Rapid Fat Loss Protocol that I recently completed with 22 incredible women. Starting on January 6th, we started this aggressive, short-term approach designed to  lose fat, maintain muscle, and build confidence, and the transformations have been absolutely inspiring.Victoria lost 5.5 pounds and 11 inches, Diana dropping 5.8 pounds and 1.2% body fat with the help of ChatGPT for her meal planning, and Janet tackling stubborn belly fat while staying motivated for her upcoming trip. I lost 6 pounds, 5.25 inches, and reduced my body fat percentage from 26.6% to 25%.Group support made this protocol so much easier to stick to, how prioritizing protein kept hunger in check, and how clients learned to identify real hunger versus emotional or habitual eating. This isn't just about the scale—it's about body composition, sustainable habits, and the confidence to take control of your health.Pre-planning meals, intentional eating, and leveraging tools like ChatGPT helped make this process smoother and more effective. Whether you're looking to kickstart your fat loss journey, regain your gym consistency, or set yourself up for a strong 2025, this episode is packed with insights and inspiration.If you're ready to transform your body, book a call with me and we'll create a plan to help you crush your health and body goals and feel your best.https://www.menopotmeltdown.com/mmmcoachingappFor those that are frustrated by not seeing results, take this podcast as inspiration that yes, you can absolutely change your body with the proper nutrition, training mindset and planning!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, we're diving into the game-changing benefits of protein for women in menopause, beyond just building muscle. I break down how protein impacts your hormones, boosts skin elasticity, supports healing, preserves lean muscle, and positively shifts your body composition with just a few simple changes.Protein is a non-negotiable for thriving during menopause. It helps balance hunger hormones, reduce cravings, and keep your metabolism humming. If you've ever wondered why you should be eating more protein but weren't sure how to make it happen, this episode is for you.I also give a brief update of the Rapid Fat Loss Protocol that I started with 20 or so clients on January 6th, we're on Day 11 and results have been phenomenal!Ready to take action? Join my FREE 5-Day Menopause Meltdown Challenge for accountability and support to hit your protein goals. Registration closes Saturday at 6 PM EST—don't miss out! https://www.menopotmeltdown.com/5daychallengeThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

The #1 Reason Women Struggle With Weight Loss in Menopause, and How to Fix It in 5 DaysIf you've been struggling to lose weight during menopause, you're not alone, and I'm here to help. The #1 reason I see women hitting roadblocks is simple: they aren't eating enough protein. Most women only eat 50–70 grams of protein a day, but by increasing this to the right target, you can:Feel less hungry throughout the day.Crush cravings and stop late-night snacking.Reduce bloating and shrink your belly.That's why I created my 5-Day Menopot Meltdown Challenge, starting January 20! This free challenge will teach you how to hit your protein goals with daily coaching and support from me. You'll get:Access to a private Facebook group for accountability.Live check-in calls for real-time guidance.Recipes, grocery lists, and my Lazy Girl Cooking Guide to make it easy.By the end of the challenge, you'll feel in control of your eating, energized, and on your way to achieving your weight loss goals, without feeling hungry or deprived.Ready to jumpstart your journey? Listen in for all the details and click this link to join us on January 20th. https://www.menopotmeltdown.com/5daychallengeThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, we're getting back to basics and focusing on the big rocks—the habits that deliver the biggest results when it comes to fat loss and overall health. Forget the small details and start with these four foundational habits:Protein: Boost metabolism, crush cravings, and preserve muscle.Fiber: Support digestion, clear excess estrogen, and stay full longer with healthy carbs.Water: Stay hydrated for better energy, digestion, and fat loss.Steps: Keep it simple with daily movement to burn calories and stay active.I'm also sharing an update on the rapid fat loss protocol, how it's going so far, and what clients are learning along the way.Plus, don't miss the announcement about my free challenge starting January 20! This free challenge is designed to help you lose belly fat, boost energy, and feel amazing—all in just five days.Tune in for actionable tips to set yourself up for success in 2025!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Glow Up for 2025: Starting with IntentionIn this episode, I'm kicking off the new year with exciting news: I'll be bringing you two episodes a week—every Monday and Thursday—to support you through the stages of menopause and beyond. Today, we're diving into my plan for 2025, inspired by the word INTENTION.I'll share how a podcast I listened to in December https://podcasts.apple.com/us/podcast/699-how-to-have-a-glow-up-featuring-kelly-scott/id1128435380?i=1000679087620 sparked my commitment to a year-long glow-up. From updating my personal style to being intentional with what I consume (both nutritionally and mentally), I'm focusing on aligning my lifestyle with my vision of my future self. I'll also talk about small but impactful changes I've already made, like swapping out plastic for glass containers, questioning impulse buys, and even learning how to shuffle dance!Plus, I'm kicking off my rapid fat loss protocol today and setting goals to drop body fat back to where I was in November. If you're ready to step into 2025 feeling confident, aligned, and amazing, this episode is for you!On Thursday, we'll dive into the big rock changes that will give you the biggest bang for your effort, and I'll be sharing an announcement you won't want to miss if you have weight loss or body composition goals for the new year.Tune in and let's glow into 2025 together!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

As we wrap up 2024, it's time to reflect on the wins, the lessons learned, and the progress made throughout the year. In this episode, I'm celebrating the incredible milestones achieved by my clients and community, sharing personal highlights, and discussing the challenges that shaped our growth.We'll also dive into setting intentional goals for 2025—focusing on small, actionable steps to make this your strongest year yet. Whether it's fitness, health, or personal transformation, we're gearing up for a fresh start with clarity and purpose.Don't forget about the 14-Day Menopause Fat Loss Protocol kicking off on January 6th, designed to help you lose 5–7 pounds quickly and build momentum for the year ahead.If you're ready to reflect, celebrate, and reset, this episode will leave you inspired to crush your goals in 2025!

Are you ready to hit the ground running in 2025? In this episode, I'm sharing all the details about the 14-Day Menopause Fat Loss Protocol—a rapid fat loss plan tailored specifically for women in menopause. Starting on January 6th, I'll be doing this protocol right alongside some of my clients, and you're invited to join us!Here's what you'll learn in today's episode:What the 14-Day Menopause Fat Loss Protocol is and how it worksWhy rapid fat loss can be a safe and effective reset post-holidaysHow to lose 5–7 pounds in just 2 weeks while feeling lighter, energized, and more confidentI'll also share why support and accountability can be game-changers for staying on track and how you can be part of a community doing this together.If you're feeling ready for a fresh start, tune in and let's make January 2025 your strongest kickoff yet!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this powerful episode, Kathy is joined by fellow coach and mindset expert Jaime Filer to discuss how strength training builds more than muscle—it transforms your confidence, mindset, and life. Jaime shares her journey from overcoming an eating disorder to becoming an advocate for empowering women through strength. They dive into the critical role mindset plays in weight loss, menopause, and tackling life's biggest challenges, along with actionable tips to reframe negative self-talk, create a supportive environment, and embrace your strongest self. Plus, Kathy teases an exciting new podcast format coming soon. Don't miss this inspiring conversation!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

The holidays are here, and while it's a season of joy and celebration, it can also feel overwhelming. How do you stay healthy and consistent without sacrificing your favorite holiday moments?In this episode, I'm sharing 4 simple steps to help you maintain balance, stay energized, and feel amazing through the holidays. These strategies aren't about perfection—they're about making small, impactful choices that allow you to enjoy the season without guilt or burnout.You'll learn: How to stay active in ways that fit your busy schedule.The importance of hydration and how it can transform your energy and cravings.Link for electrolytes mentioned: https://a.co/d/iCzbfDhTips for sticking to a manageable routine while staying flexible.Ways to protect your energy, set boundaries, and let go of holiday perfection.Whether you're at a party, wrapping gifts, or just trying to keep up with life, these steps will help you thrive through the season.Let's make this holiday your healthiest and happiest yet!Have a question, guest suggestion, or topic idea? Use the link below to share your thoughts—I'd love to hear from you! https://go.katalystfitness.net/podcast-question-entryThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

Amanda Thebe, author of the bestselling book Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too. Amanda's journey from a personal trainer to a leading advocate for women's health in menopause.Amanda's Menopause Journey: Amanda shares her struggles with perimenopause, including misdiagnoses and lack of support, which inspired her to dive into evidence-based research and create a platform for helping women navigate menopause with confidence.Misinformation and Advocacy: They discuss the predatory marketing practices targeting menopausal women, emphasizing the importance of seeking valid, evidence-based information and avoiding "magic pill" solutions.The Role of Hormone Therapy: Amanda breaks down menopause hormone therapy (MHT), debunking myths, clarifying its role, and stressing the need for individual discussions with healthcare providers. Lifestyle Overhaul: Both women highlight the power of lifestyle choices—nutrition, strength training, and sleep—on reducing symptoms and improving quality of life during menopause.Consistency is Key: Amanda introduces her "auto-regulation" approach to exercise, encouraging women to adjust workouts based on daily energy levels, fostering consistency over intensity.A Positive Narrative: They conclude with a focus on reframing menopause as a natural transition rather than a period of doom and gloom, urging listeners to lean into the change and thrive.Resources and Recommendations:Amanda's website: amandathebe.comFollow Amanda on Instagram: @amandathebeMenopause resources: Menopause Society https://menopause.org/Gennev telemedicine services https://www.gennev.com/Book recommendations: Menopocalypse by Amanda Thebe https://a.co/d/76JMIgCThe Hormone Doctor Annice Mukherjee https://www.instagram.com/the.hormone.doc/?hl=enAmanda and Kathy close the conversation by encouraging women to be informed, advocate for themselves, and continue the conversation around menopause. It's an empowering episode for anyone seeking clarity and support through this transformative phase.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowFree Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, we're diving into the powerful strategy of reverse dieting and why it's the ultimate game-changer for women in menopause. Learn how eating more—strategically—can reset your metabolism, boost energy, and set the stage for sustainable fat loss.I'll break down why the holiday season is the perfect time to start this process and how you can use those extra festive calories to your advantage. Plus, I'll share some inspiring client success stories that prove reverse dieting isn't just theory—it works!Ready to take action? Don't miss the details about our exclusive Black Friday deals, including a free month of coaching when you commit to three months. It's the perfect way to reset, optimize, and crush your goals in the new year.Let's redefine your approach to food, fitness, and fat loss—hit play now!https://go.katalystfitness.net/blackfridayThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowFree Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In today's episode, we had a live training with Katalyst Coach Megan Hart, whose experience spans from being a college athlete to a licensed addictions therapist, bodybuilder, and nutrition coach. Megan shares her passion for helping women in menopause achieve strength and confidence through tailored fitness.Client Success Stories (10:00): Highlighting clients like Julie and Michaela, Kathy and Megan discuss how shifting from intense cardio to strength training has transformed their clients' body composition, energy levels, and self-assurance.Benefits of Strength Training (13:55): Megan explains how muscle building boosts metabolism and fat loss, even at rest, and busts the myth that women will get "bulky" from lifting.Starting a Program with Proper Form (30:04): Emphasizing safety, Megan and Kathy recommend beginning with compound movements and gradually increasing weight. They offer form checks to ensure clients train safely and effectively.Overcoming Mental Barriers (44:46): They explore how clients often get stuck in routines that don't deliver results and encourage openness to reduce cardio in favor of strength for better outcomes.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowFree Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, we dive into Michaela's inspiring journey working with us at Katalyst Fitness and Coach Megan Hart, showcasing how the right training and nutrition transformed both her body and mind. Through personalized coaching, she discovered the power of eating well, lifting with intention, and freeing up mental space once occupied by dieting confusion. Michaela shares how strength training empowered her in and out of the gym, how proper nutrition fueled her energy, and the ripple effect this journey had on her family. Tune in to learn how fitness can bring clarity, confidence, and lasting change for women looking to feel strong and unstoppable.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowFree Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, Kathy shares a powerful story from Katalyst client Robin about transforming her relationship with food and her body. Years of restrictive eating left her struggling with hunger cues and feeling guilty for enjoying meals, but a shift toward balanced eating has helped her find food freedom. She's now eating more, fueling her workouts, and seeing impressive body composition changes—without cutting calories. From learning to add protein to meals to choosing foods she loves without guilt, she reflects on how this approach has changed her life. It's about moving from scarcity to abundance, finding peace with food, and living life fully—yes, even with the occasional indulgence! Hear about Robin's journey, how her metabolism is finally working, and the steps she took to get there.Ready to finally have food freedom for yourself and hit your goals easily? Book a quick 15 min. call with me to talk about your goals! https://www.menopotmeltdown.com/quickchatnowThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowFree Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net

In this episode, I'm breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio. First, I'll explain why being in a caloric deficit is non-negotiable for fat loss and why cardio alone won't cut it. Then, I'll dive into the importance of tracking your calories to understand what you're really consuming. Next, we'll talk about why protein should be your best friend, and why relying on default app settings can hold you back. Finally, I'll share how reducing food variety can help keep you on track. https://www.menopotmeltdown.com/mastering-menopause-macrosThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode, we're tackling one of the biggest roadblocks to progress—weekend sabotage! You've worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar?In this episode, I'll break down:Why weekends are keeping you stuck in a cycle of losing and gaining the same 3 poundsSimple strategies to pre-log meals and treats so you can enjoy without guiltHow to plan for social events and dining out while staying on trackThe importance of consistency over perfection to keep moving forwardMindset shifts to turn weekends into a part of your success, not a setbackListen in to discover how to create a plan that works for you, so you can enjoy your weekends and still reach your goals.Join the conversation:Have a question or want to share your weekend success story? Reach out to me on [Instagram/Facebook] or send me a DM!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief. Protein is essential not just for muscle repair but also for hormone production, immune function, and more. I emphasize the importance of protein intake, especially for women and those engaging in physical training. I highlight studies that demonstrate higher protein levels are safe and beneficial, provided one doesn't have pre-existing kidney issues. I also provide practical tips on achieving daily protein goals of 150-170 grams through a variety of food sources, aiding in fitness and health goals. Join my free challenge or community group for more insights.Free 5 Day Menopot Meltdown Challenge:https://www.menopotmeltdown.comHere are the citations for the four studies referenced in our discussion:Amato, D. (2024). Nutrition Myths and Clarifications. In An Athletic Trainers' Guide to Sports Nutrition. Taylor & Francis.Link to SourceHall, H. (2014). Food myths: What science knows (and does not know) about diet and nutrition. Skeptic (Altadena, CA).Link to SourceWu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-1265.Link to SourceBilsborough, S., & Mann, N. (2006). A review of issues of dietary protein intake in humans. International Journal of Sport Nutrition and Exercise Metabolism, 16(2), 129-152.Link to SourceThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

 Maintenance: The Key to Sustainable Fat LossDescription:Ready to break free from the yo-yo dieting cycle and achieve lasting fat loss? In this episode, we dive deep into the two types of maintenance phases we use in the 90-Day Mastering Menopause Method. Learn how the initial maintenance phase sets you up to lose fat and build muscle without a calorie deficit, and how the goal weight maintenance phase allows you to maintain your results with food freedom—no more obsessive tracking!If you're looking to lose weight, keep it off, and live confidently, this episode is a must-listen. Tune in to discover how mastering maintenance is the key to long-term fat loss success!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Effective fat loss strategies designed to help women lose 15 to 20 pounds in 90 days. This is the EXACT process we use at Katalyst Fitness and Nutrition.I emphasize the importance of long-term success and sustainability over quick fixes. The process includes determining maintenance calories, creating a tailored caloric deficit, and utilizing a combination of aggressive and moderate approaches based on individual lifestyles. I highlight the significance of personalized coaching and the transition to maintenance phases for lasting results. 00:19 Setting Our Clients Up for Effective Fat Loss01:12 Establishing Maintenance Calories02:41 Tailoring the Fat Loss Phase06:02 The Role of Coaching07:24 Transitioning to Maintenance08:26 Long-Term Success Strategies09:19 Recap and Next StepsIf you want to lose 10-15 lbs by Thanksgiving and enjoy the holidays, book a call with me!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode I share an easy and free method to calculate body fat percentage using measurements. I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress. I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these into the Navy Seal Body Fat Percentage Calculator. I also discuss the limitations of various body fat calculators and scales, advocating for a comprehensive approach including measurements, progress pictures, and the scale to better monitor fitness goals. Please reach out if you need help using this process!Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she's undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth.A major breakthrough for Heidi was surrendering control over her nutrition, reducing stress, and improving her overall wellness by setting healthier boundaries. With Coach Megan's help, recalibrating her macros and regaining control of her eating habits.Heidi also addressed sleep and stress, discovering elevated cortisol levels, and is now prioritizing sleep and stress management with Megan's support. She's experimenting with carbs and glucose tracking to understand her body's responses and has become more mindful about alcohol, appreciating the clarity it brings.Overall, Heidi is embracing the process, letting go of old habits, and focusing on long-term wellness. She's excited to continue working toward her body composition goals while enjoying the mental and emotional benefits of the program.Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode, I'll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I'll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I'll also share my own experience with aggressive dieting and how it has helped my clients kickstart their weight loss journeys. Plus, I'll explain the importance of maintenance and habit change for long-term weight management.Aggressive dieting can be an effective approach for weight loss, especially for individuals with a significant amount of weight to lose.The approach focuses on reducing fat mass and improving health markers, such as hormone profiles and insulin levels.Maintenance and habit change are crucial for long-term weight management.The aggressive dieting approach may not be suitable for everyone, including children, individuals with eating disorders or health issues, and athletes.The approach involves a period of calorie restriction followed by a refeed to restore glycogen levels.Muscle loss can occur during aggressive dieting, but it can be regained easily once in maintenance.Individualized plans and coaching are important for success with aggressive dieting.The approach highlights the importance of accurate and consistent tracking of food intake.Aggressive dieting can help individuals stay motivated by seeing faster results.Maintenance is a crucial phase after aggressive dieting to maintain weight loss and establish healthy habits.Reach out to us about finding success for yourself with Aggressive Dieting: Individualized Plans and Coaching-fill out the coaching application!Sound Bites"Aggressive dieting can help kickstart weight loss and create a better relationship with food.""Aggressive dieting can improve health markers, such as hormone profiles and insulin levels.""Aggressive dieting can be motivating for individuals with a significant amount of weight to lose."Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Send me a text message!I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do. If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9https://www.menopotmeltdown.com/jumpstartThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 coaching:https://www.menopotmeltdown.com/mmmcoachingappFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://bit.ly/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCurious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo