Mastering Menopause: Recent Episodes

Kathy Cote

I'm Kathy Cote' from Katalyst Fitness and Nutrition and I will show you how to use nutrition, fitness, lifestyle and mindset to master perimenopause and menopause and rock your midlife with style and grace.

In this episode, I walk you through the exact ChatGPT pre-logging hack I’m guiding my clients on for Thanksgiving, and I show you my actual holiday plate.

You’ll be shocked when you hear the calorie total I came up with, and even more surprised by the simple adjustments I make to stay on track while still enjoying the day. This is the strategy I recommend for my clients and one that I love! Thank you, Gigi, (my ChatGPT.)

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Think you need to diet through the holidays? Think again. In this masterclass replay, I break down exactly how to INCREASE your calories strategically, enjoy Thanksgiving and Christmas guilt-free, and set yourself up to drop 5-9 lbs in TWO WEEKS come January. I know it sounds backwards, but reverse dieting works - and the holidays are the PERFECT time to do it.

I'll show you:

Why your metabolism is down-regulated (and what that's doing to your body)
How reverse dieting actually works
What maintenance calories look like for most women (spoiler: 2,000-2,200!)
The exact roadmap from now through February
Why men don't order burgers with lettuce buns (and neither should you)

BONUS: Grab your FREE Metabolic Health Scorecard to see where YOUR metabolism is right now:

https://docs.google.com/document/d/1-nrAGKZBNReE32nevnbfVXpD5vIH2GfgpQlbS_VXZ-8/share

Stop restricting. Start eating. Get results.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

This episode breaks down how undereating is quietly wrecking the metabolism of women in their 50s. I’m sharing the real story of a woman named Carol, who came to me stuck, frustrated, and convinced her menopause belly was permanent.

Carol was living on 1,000 to 1,200 calories a day, cutting carbs, avoiding foods she loved, and pushing through exhaustion because she thought that was the only way to lose weight. Instead, her metabolism downshifted, her energy crashed, her sleep worsened, her belly grew, and nothing she tried moved the scale.

In this episode, I walk through exactly why this happens, the myths that keep women stuck, and how to actually repair a metabolism that’s been suppressed from years of undereating. You’ll learn the signs your metabolism needs help, why carbs are essential for women in menopause, and how a reverse diet can completely change the way your body responds to fat loss.

If you see yourself in Carol’s story, this episode will help you understand what’s going on inside your body and what to do next.

And if you want to learn how we reverse diet our clients out of this situation then join me for my Festive AF Masterclass. Now is the perfect time to reverse diet and enjoy the holidays without gaining weight, you can join me live at the Festive AF Masterclass this Tuesday, 11/18 at 7 pm EST.

Everyone who attends live gets a sweet bonus, you don't want to miss this!
Grab your spot here: https://go.katalystfitness.net/festiveafmasterclass

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

This is a surprise episode with Sherrie and her 4 week call with me.

This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client Sherrie, who went from eating 900-1100 calories a day on keto to finally enjoying carbs, pizza, and potatoes while still losing weight and inches.

Sherrie’s story is such a powerful reminder that carbs aren't the enemy. That moving out of restriction is the key to freedom, energy, and lasting fat loss. She’s truly a changed person, and her journey shows what’s possible when you stop depriving yourself and start trusting the process.

If you’ve been stuck in restriction or afraid to eat more, this episode will show you exactly how to fire up your metabolism and your relationship with food.

If you’re wondering whether a reverse diet could work for you, I’d love to talk. Book a free call with me to see what’s possible for your body and metabolism.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

The hardest part of weight loss isn’t losing it, it’s keeping it off while still enjoying your life.

After losing 16 pounds in 8 weeks for my photoshoot, (and a subsequent healthy regain) I am maintaining those results without giving up travel, dinners out, or cocktails. In this episode, I’m breaking down the exact habits that help me stay lean, confident, and balanced, no tracking apps, no food guilt, no restriction.

You’ll hear:

How I structure my meals at home to hit my protein goals without overthinking it
The habits I take with me on vacation (yes, even Vegas weekends!)
Simple swaps that make maintenance effortless
How aggressive dieting actually rewired my relationship with food
Why you can have abs and a life — when you learn to think differently about food and freedom

If you’re ready to rewire your brain, quiet the food noise, and make maintaining your results second nature, check out my short video on how the Katalyst Fat Loss Accelerator works inside my 90-Day program.

Send me a message on my socials or sned me an email and I'll send you the video.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

When most women think about testosterone, they think of it as a “male hormone.” But the truth is, testosterone plays a powerful role in women’s health — especially in your 40s and 50s.

In this episode, I share my personal experience with low testosterone, the symptoms women often overlook, and what happened when I increased my dose. We’ll talk about:

The direct symptoms of low testosterone in women
How to know when it’s time to get tested
What labs to request and how to read “normal” vs. “optimal” levels
The safest and most effective methods of taking testosterone (and why I don’t recommend pellets)
Possible side effects, how long it takes to see results, and who should not take testosterone
Why lifestyle — stress, nutrition, and training — is just as important as hormone therapy

As always, I’m not a doctor — I’m a certified nutrition coach and FNMS graduate. I don’t treat, diagnose, or prescribe, but I do help women understand their labs and empower them to have informed conversations with their doctors.

If you’ve been curious about testosterone and whether it could be the missing piece for your energy, strength, and confidence, this episode will give you clarity and direction.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I share client wins from the latest 2-Week Rapid Fat Loss Protocol, where our clients have lost 4–5.6 pounds so far in just the first week. I explain why not everyone is ready for an aggressive fat loss approach and why priming the metabolism with a reverse diet is essential before jumping into a deficit.

You’ll learn:

Why eating too little for too long stalls fat loss
How to properly reverse diet back to maintenance calories
What metabolic adaptation looks like in midlife
How aggressive fat loss can be safe and effective when applied correctly
Why mindset is just as important as macros and workouts

This episode is for midlife women who feel stuck at low calories, frustrated by weight gain, and are curious about whether a rapid fat loss approach could finally move the needle.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

How to Lose 5–7 lbs in 14 Days (Rapid Fat Loss Masterclass)

In this special masterclass recording, I break down exactly how my rapid fat loss protocol works and more importantly, who it’s for (and who it’s not for).

We cover:

Why building your metabolism first is the key to lasting fat loss
The habits and prerequisites you need before starting an aggressive approach
How the 14-day protocol works: low-fat, low-carb phases, gradual calorie increases, and refeeds
Why strength training and walking are enough (no endless cardio!)
The mindset shifts and eye-opening realizations clients experience when going through this process

This isn’t just about quick weight loss, it’s about breaking old patterns, seeing what’s possible, and creating a foundation for sustainable success in menopause.

If you want to finally see results and stop the endless cycle of dieting, work with me and my team! Fill out the coaching application below.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

In this episode of Mastering Menopause, I sit down with my client Cheryl Vaillancourt to share her incredible results from the 4-Week Summer Shred. Cheryl lost over 12 pounds, dropped her body fat from 43% to 32%, and shrunk by 11.5 inches, while completely transforming her habits and mindset.

We dive into the realities of an aggressive approach, including how re-feeds supported her progress, what it was like to adapt to lower calories, and the lessons she learned about true hunger cues.

Cheryl opens up about the challenges, the wins, and the community support that made all the difference. She shares how she’s been able to maintain her results without regaining the weight.

She’s absolutely thrilled with her results and has generously offered to chat with anyone who wants to know what it was really like to do this, and what it’s like working with us inside the program.

If you’ve ever wondered whether a short-term aggressive approach can actually deliver long-term success for women in midlife, this episode will show you how it’s done.

To connect with Cheryl via Facebook please reach out to me directly so I can connect 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Peanut Butter Isn't Protein! How to hit protein goals without going over your calories

Not all “high protein” products are created equal — and in today’s episode, I’m pulling back the curtain on the sneaky marketing that’s making you overshoot calories, carbs, and fats while still falling short on your protein goals.

I’ll walk you through my simple formula for spotting truly high-protein foods, share my latest Costco finds (the good, the bad, and the downright egregious), and give you my go-to lean protein sources that actually move the needle for fat loss and muscle building in menopause.

If you’ve ever wondered why hitting your protein goal still leaves you stalled on the scale, this episode will show you exactly what to look for so you can fuel your body without the macro sabotage.

Simplifying Macros Masterclass
Learn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this free class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.

This includes the 45 min. video plus the audio, there’s a bonus video as well plus free access to my macro/calorie calculator, a high protein recipe guide and the Macros Action sheet so you know what to do step by step!

https://go.katalystfitness.net/land-page-page

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

If your mornings start with checking emails, scrolling social media, and jumping into everyone else’s demands, you’re setting yourself up for stress and overwhelm before the day even begins. In this episode of Mastering Menopause, I’m sharing how learning to fill your cup first completely transformed my clarity, productivity, and sense of peace.

You’ll learn:

Why reactive mornings keep you scattered and stressed
My simple “fill your cup first” routine for energy and focus
How to plan your day for clarity and productivity
The mindset shift to finally avoid overwhelm in midlife

When you take care of yourself first, everything else in your life flows better. A full cup means more energy, more patience, and more freedom to show up as the best version of YOU.

Your challenge: Send me a DM or email and tell me the #1 thing you do to fill your cup first. Let’s inspire each other to start our days with intention!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

In this episode, I share a recent TikTok live session that covers a lot of ground, including personal updates, my current book project on fitness for women in their fifties, and some entertaining anecdotes about my recent experiences with hot yoga and rollerblading.

I also discuss my approach to fitness and nutrition, focusing on macro tracking and the importance of adapting our lifestyle to accommodate the changes that come with menopause.

I touch on my journey from being a cardio enthusiast to finding a better balance with weight lifting and proper nutrition. Additionally, there's information about the impact of stress on thyroid health, my experience with hormone replacement therapy, and strategies for effective weight management during and after menopause. Finally, I mention an upcoming masterclass on simplifying macros and invite listeners to join my Facebook group and engage with my content on various platforms.

Simplifying Macros Masterclass Tuesday 8/5 7:30 pm EST Link to register:
https://go.katalystfitness.net/macros-masterclass-page

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Unfiltered and Unapologetic: Sherri Dindal on Coming of Age (Again) in Your 50s

If you've ever cried in the shower and wondered—who even am I anymore?

This episode is for you!

In this deeply honest and healing conversation, entrepreneur, creator and now comedian Sherri Dindal (The Real Slim Sherri) talks about what it really means to come of age again, this time in your 50s.

Sherri shares the unraveling that began as she approached her 50's and menopause. Chipping away at the identity she had built over decades: the high-functioning, rule-following, always-doing-for-others version of herself.

But instead of breaking down, she broke through.

Through content creation and now stand-up comedy, Sherri rediscovered her voice, her fire, and the freedom of being fully herself. This conversation is for every Gen X woman who's felt herself fading in midlife and is ready to take up space again, loudly, imperfectly, and unapologetically.

Menopause doesn't just affect you physically but emotionally as well. There is a conversation and self reflection you need to have with yourself. Who am I? What do I even like anymore?

Prioritizing self care and letting go of the long ingrained belief that self care is selfish.

If you’ve ever felt lost in the chaos of menopause or unsure who you are without all the roles, you are not alone. This one’s for you.

Link to follow Sherri and get tickets to the Gen X Takeover Tour https://therealslimsherri.bio.link/

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

In this episode, I’m sharing the full, unfiltered story of my 8-week aggressive cut—how I dropped 16 pounds for a photo shoot and came out of it with more than a leaner body.

I’ll walk you through the highs, the hard days, the re-feeds, and the mindset shifts that surprised even me. What started as a fat loss goal became a complete reset of my eating habits, daily routines, and relationship with food. This process rewired what I crave, how I plan meals, and how I feel in my body.

If you’ve ever wondered whether a short-term, high-discipline approach could actually create long-term change, this one’s for you.

💪 Applications are now open for my 4-Week Body Summer Shred starting July 14. Deadline is 7/11. https://go.katalystfitness.net/4-week-summer-shred-page

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

It Might Not Be About the Wine: My Personal Journey with Alcohol, Menopause & Mindset Shifts

In 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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=1000708778165

Chaz 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 image
Why women in menopause often carry subconscious beliefs that sabotage fat loss
The “mental questionnaire” Chaz uses to uncover emotional blocks in clients
How I’m exploring this deeper mindset work in my own coaching
Why addressing the mind is just as important, if not more, than hitting macro and workout goals

This 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/chazspackman
Instagram - https://instagram.com/lostandlifting_
TikTok - https://www.tiktok.com/@lostandlifting?lang=en
YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw
Email - chaz@lostandlifting.com

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 loss
The truth about hydration, sleep, and meal timing, and how they affect your results
New research on creatine for brain health and mental energy

Whether 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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” products

Sometimes 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 critical
The power of repeating the same 2–3 meals
Why 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.

👉 Want to find out what your own rapid fat loss protocol would look like? Fill out the free fat loss prediction form:
Once I get that info I will run it through the calculator and send you a short video showing the whole process! 🥳

https://link.katalystfitness.net/widget/form/exoyiZrlRKhtQdQqP8Hz

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 days

This 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 again
what chronic undereating does to your hormones, energy, and muscle
how to calculate your real maintenance calories
why protein and strength training are essential in menopause
how 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-8074

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 travel
My go-to supplements and what flopped
Why stress, cabin pressure, and food intolerances all play a role
The difference between occasional bloating and the kind that lingers
What to do when you’re bloated right now (yes, I even share my "fart walks" 🫣)

👉 Want to feel 5 lbs lighter in just 3 days?
Join my Bloated AF masterclass on Monday at 7 PM EST.
No replay, no fluff—just real relief.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Real Coaches Summit Recap – What’s Actually Working Right Now

I 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 simplicity and stress reduction are the future of fitness
👉 What the latest research really says about menopause and metabolism
👉 Gut health, low stomach acid, magnesium supplementation, what to avoid
👉 Coaching insights that blew my mind (and how I’m changing things for my clients)
👉 Why some women are actually stuck, and it’s not what you think
👉 The truth about weight loss plateaus, GLP-1s, and rapid fat loss in menopause

Whether you’re a client, coach, or just want real answers that work in midlife, this episode is packed with gold.

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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-registration

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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-workshop

I’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-registration

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 menopause
What “body recomposition” really means
How weight training helps target belly fat
And why you don’t need hours in the gym to see real results

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-workshop

If you’re loving this and ready to take it a step further…

👉 The Summer Slim Down is coming on April 11th — and this is where you’ll take everything you've learned and use it in my Rapid Fat Loss Protocols to drop 10–20 pounds by July 4th without starving or living in the gym.

The Summer Slim Down Workshop- This is NOT your average menopause weight loss approach!

https://go.katalystfitness.net/webinar-registration

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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-workshop

And 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 EDT

The Summer Slim Down Workshop- This is NOT your average menopause weight loss approach! https://go.katalystfitness.net/webinar-registration

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 metabolism
Why 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 loss

If 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/scholarship

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 results

I 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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!

🔗 Connect with me:
📩 DM me on Facebook or Instagram to get your fat loss prediction!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 prepared
The difference between aggressive dieting and traditional fat loss approaches
The role of protein, hunger management, and mindset during a rapid fat loss phase
How to reverse diet successfully and maintain results long-term
The impact of lifestyle habits, strength training, and nutrition adjustments

If 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/app

Resources & Links:

Take the Meno-Metabolic Assessment: https://www.menopotmeltdown.com/mm-assessment

If you enjoyed this episode, don’t forget to subscribe and leave a review.

menopause #aggressivedieting #rapidfatloss #weightlossforwomen #reverse dieting #menopotmeltdown #menopausehealth

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Creatine for Women in Menopause: Strength, Energy & Fat Loss

Think 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 it
Why it’s not a steroid and won’t make you bulky
The real science behind creatine and kidney health
How creatine helps with muscle loss, metabolism, energy, brain function, and fat loss
The best way to take creatine for maximum results

If 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 🔥 Assessment so we can get to the root cause of what’s happening to your body in menopause! https://www.menopotmeltdown.com/mm-assessment

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 bloating
Why balancing fiber and water is key (and how to get it right)
The best foods to prevent bloating and what to do if it happens
How movement and gut health play a major role in digestion

If 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 Channel

https://podcasts.apple.com/us/podcast/699-how-to-have-a-glow-up-featuring-kelly-scott/id1128435380?i=1000679087620

Christina’s Membership: Next Level You

https://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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/mmmcoachingapp

For 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/5daychallenge

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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 Days

If 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/5daychallenge

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Glow Up for 2025: Starting with Intention

In 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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!

🎧 Tune in and let’s step into the new year stronger than ever!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 works
Why rapid fat loss can be a safe and effective reset post-holidays
How to lose 5–7 pounds in just 2 weeks while feeling lighter, energized, and more confident

I’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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/iCzbfDh

Tips 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-entry

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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.com
Follow Amanda on Instagram: @amandathebe
Menopause resources: Menopause Society https://menopause.org/
Gennev telemedicine services https://www.gennev.com/
Book recommendations: Menopocalypse by Amanda Thebe https://a.co/d/76JMIgC
The Hormone Doctor Annice Mukherjee https://www.instagram.com/the.hormone.doc/?hl=en

Amanda 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/quickchatnow

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/blackfriday

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/quickchatnow

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/quickchatnow

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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/quickchatnow

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have 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-macros

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 pounds
Simple strategies to pre-log meals and treats so you can enjoy without guilt
How to plan for social events and dining out while staying on track
The importance of consistency over perfection to keep moving forward
Mindset shifts to turn weekends into a part of your success, not a setback

Listen 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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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.com

Here 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 Source
Hall, H. (2014). Food myths: What science knows (and does not know) about diet and nutrition. Skeptic (Altadena, CA).
Link to Source
Wu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-1265.
Link to Source
Bilsborough, 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 Source

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Maintenance: The Key to Sustainable Fat Loss

Description:
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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 Loss

01:12 Establishing Maintenance Calories

02:41 Tailoring the Fat Loss Phase

06:02 The Role of Coaching

07:24 Transitioning to Maintenance

08:26 Long-Term Success Strategies

09:19 Recap and Next Steps

If 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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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!

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

Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

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 9/9
https://www.menopotmeltdown.com/jumpstart

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/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious 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!

Angie's 14-day rapid fat loss protocol

On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days.

We discuss the mental and practical challenges of sticking to the calorie and macronutrient requirements, as well as the benefits of the protocol in helping Angie become more mindful of her eating habits.

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/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious 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!

In this episode we talk about the common phenomenon of weekend weight gain.

I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage.

I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed over weekends

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/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious 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!

In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching.

Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress.

She appreciates the importance of personalized coaching and mindset transformation in achieving long-lasting health and fitness goals.

Ready to master your menopause journey? Join me and Dana Cruse in this week's episode as we dive deep into sustainable weight loss, positive coaching, and smashing old habits. Discover how positivity and the right guidance can change your life. Don’t miss it! #Transformation #Motivation #WellnessJourney

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/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Summary
We've all heard to lose weight you have to eat 1200 calories, right?The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and I offered strategies for a more sustainable approach to weight loss. I highly encourage listeners to reassess their approach to a calorie intake and weight loss during menopause.

Takeaways

The 1200 calorie myth originated in the 1920s and was popularized by a book called 'Diet and Health with Key to the Calories'. It suggested calorie counting as a way to lose weight and became a bestseller.
Most women, especially those in menopause, do not need to consume 1200 calories to lose weight. Caloric needs vary based on factors like height, weight, and activity level.
Inaccurate tracking and underestimating calorie intake are common reasons why women may not see weight loss results on a 1200 calorie diet.
Chronic dieting and prolonged low-calorie intake can lead to metabolic adaptation, where the body adapts to the low calorie intake and weight loss becomes more difficult.
A more sustainable approach to weight loss during menopause involves focusing on nutrient-dense foods, hitting protein targets, and accurately tracking calorie intake.
Working with a coach can be beneficial in addressing mindset issues, improving accuracy in tracking, and creating a more flexible metabolism.

The 1200 Calorie Myth

02:32
Understanding Caloric Needs

04:26
The Impact of Inaccurate Tracking

09:01
The Negative Effects of Chronic Dieting

11:39
Strategies for a Sustainable Approach

16:45
The Benefits of Working with a Coach

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/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious 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 talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all or nothing" mindset, and really start living.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol.

This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating.

This beta test is for me to see:

If this is even a viable option for a group program.

What the drop off rate will be and when.

How can I improve the program to make it better.

Lastly, what is the amount of weight people regain 2 weeks after? None? All of it?

For the clients I have used this approach with, they have been very successful with it. We use it for when they are just plain stuck and it gets things moving again. They don’t regain it and start losing again at a slower rate on higher calories.

Hear the results of the beta test in this episode!

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Master Class Highlights with Dr. Jocelyn Wallace

Dr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitness

Prioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, addressing pelvic floor concerns, and optimizing nutrition, with a focus on recovery and overall wellness.

Understanding the significance of pre-and post-surgery pelvic floor health, Dr. Wallace offered valuable insights on exercises and habits to heal, advocating techniques like relaxation, core strengthening, and mindful movements to enhance recovery.

Sharing her personal recovery experience post-hysterectomy, Dr. Wallace detailed a progressive exercise timeline, emphasizing patience and a structured approach from mobility exercises to strength training for effective rehabilitation.

Dr. Wallace provided essential post-surgery recovery tips, underscoring the importance of protein intake, gradual movement, core activation through breathing exercises, and scar tissue management, highlighting the benefits of tailored guidance and strength training for sustained pelvic health.

https://drjocelynwallace.com/instagram

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing.

Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights the importance of working with providers who understand the nuances of hormones and can properly interpret lab results to determine optimal levels, not just "normal" ranges.

Shawn and Janet discuss the safety of bioidentical HRT compared to synthetic hormones like Premarin and Provera, which have been linked to negative health outcomes in studies. They explain how bioidentical hormones that are identical to those naturally produced by the body can be used safely and effectively to address symptoms and prevent long-term issues.

When to consider starting HRT, noting that it can be beneficial at any age depending on the individual's symptoms and goals. They emphasize the importance of addressing vaginal atrophy, sleep issues, and other menopausal symptoms, even in older women, rather than simply accepting them as a normal part of aging.

Shawn and Janet highlight the crucial role of progesterone, which is often overlooked, and explain how it works in conjunction with estrogen to provide benefits beyond just the uterus, such as for bone health, brain function, and sleep.

The interplay between thyroid function and other hormones, emphasizing the need to optimize both for overall health and wellbeing. They caution against relying solely on TSH as a marker of thyroid health and recommend seeking providers who understand the importance of free T3 levels.

Shawn and Janet compare the pros and cons of different HRT delivery methods, such as oral, topical, and pellets, and explain the importance of finding the right delivery and dosing approach for each individual's needs and preferences.

The speakers emphasize the importance of addressing the whole person, not just their hormones, and highlight how optimizing hormones can positively impact relationships, intimacy, and overall quality of life. They encourage listeners to be proactive advocates for their health and to seek providers who are knowledgeable and practice what they preach.
Facebook: https://www.facebook.com/ShawnNeedhamMLRX
Instagram: https://www.instagram.com/health_solutions_shawn_needham/
Podcast: https://www.youtube.com/c/MosesLakeProfessionalPharmacy
Get in Touch with Shawn and Janet: https://linktr.ee/mlrx

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals.

Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take responsibility for one's own health and fitness journey and emphasize the importance of consistency, tracking nutrition, focusing on protein intake, and incorporating strength training into workouts.

They also discuss the mindset shift needed to let go of perfectionism and victimhood. Susan shares her personal experience with hip surgery and how she continued to prioritize her health and fitness. Overall, the conversation highlights the need for women to take control of their health and make sustainable lifestyle changes.

Takeaways

It's never too late to make a change and get into shape.
Nutrition plays a crucial role in achieving fitness goals.
Take responsibility for your own health and fitness journey. Consistency is key for successful weight loss and overall health.
Incorporating strength training into workouts is essential for women in their 50s.
Letting go of perfectionism and victimhood is crucial for long-term success.
Prioritizing health and fitness is possible even during challenging times,
"If you are not brutally, honestly aware of how much you're consuming, you will spin your wheels."
"Training can be the passenger riding shotgun and will help you get there, sure. But it's not training's responsibility to get you to your weight loss goal at all."

Chapters

Susan's Fitness Journey

02:15
The Importance of Nutrition and Strength Training

09:36
Dispelling Misconceptions about Menopause and Weight Gain

28:17
The Importance of Consistency for Weight Loss

38:29
Tracking Nutrition and Focusing on Protein Intake

41:20
Incorporating Strength Training for Women in Their 50s

44:01
Letting Go of Perfectionism and Victimhood

48:39
Prioritizing Health and Fitness During Challenging Times

Susan's Instagram: https://www.instagram.com/susanniebergallfitness/
Join the Inner Circle: https://www.sfinnercircle.com/
Instagram Reel with Jordan Syatt: https://www.instagram.com/p/C1-miCkuDej/
Fit at Ay Age: It's Never Too Late: https://amzn.to/3RoKoXB

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Fit at Any Age: It's Never Too Late

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals.

She is one of the first people I followed on Tik Tok. I had the pleasure of meeting her in person at the Real Coaches Summit in Las Vegas

We discuss the unique challenges that come with being in your 40's and how to overcome them through proper training and nutrition. From hormonal changes to busy schedules, Casey will share her expert advice on how to stay fit, healthy, and strong in this stage of life.

We cover everything you need to know about staying on top of your fitness game in your 40's.

Follow her on Instagram: https://www.instagram.com/fit.nutritionist/
and on Tik Tok https://www.tiktok.com/@fit.nutritionist
Check out her website: https://inspirehw.com/

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Jeff Hoehn on RIR/Training

Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.

Factors Affecting RIR Accuracy @ 3:45

Jeff discussed factors that can impact the accuracy of RIR estimates, including:

Participants tend to underestimate RIR by about 1 rep on average
RIR estimates are more accurate when closer to failure vs further away
RIR is more accurate for upper body vs lower body exercises
RIR is more accurate with higher rep sets vs lower rep sets

Progressing Training Over Time @ 9:45

Jeff explained that progressive overload can be achieved not just by increasing weight, but also by increasing reps within a given rep range. He recommended using rep ranges rather than fixed reps, and gradually increasing reps over time before adding weight. Proper form and technique are also important for continued progress.

Follow Jeff on Instagram: https://www.instagram.com/jeffhoehn_/

Join Jump Start for a smart 4 week training program paired with nutrition to get you toned, we begin 5/20/24 https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health conditions such as cancer, diabetes, and obesity. Danny emphasizes the importance of moderation and setting boundaries when it comes to alcohol consumption, highlighting the need to prioritize overall health and well-being. He also suggests focusing on increasing protein and fiber intake as positive dietary changes to support body composition goals.

Alcohol consumption can have harmful effects on sleep, stress levels, and various health conditions such as cancer, diabetes, and obesity.
Moderation and setting boundaries are important when it comes to alcohol consumption, especially for women in the menopausal age range.
Increasing protein and fiber intake can support body composition goals and overall health.

Danny Matranga's link to all socials and podcast https://bio.site/danny.matranga

Link for Jump Start my 4 week group coaching program
starting May 20th: https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

How Renee mastered her menopause journey

Imagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed her life, not just her waistline.

Renee, like many of you, hesitated at first. The fear of investing in a program only to be disappointed was real. But I challenged her to change her perspective, empowering her to take that leap towards a healthier, happier version of herself.

From there she's embraced a lifestyle that isn't confined to rigid meal plans or depriving herself of her favorite foods. Instead, she found balance—eating well and enjoying chocolate shakes without guilt.

Her physical transformation was stunning—she's toning that stubborn belly area and starting to see real muscle definition where it was covered before. But more impressively, Renee's entire energy shifted. She stopped seeing food as the enemy and started viewing food for what it is, nourishment and enjoyment.

Here at Katalyst Fitness and Nutrition, stories like Renee’s fuel our passion. We understand that every woman's journey through menopause is unique, this isn’t a one-size-fits-all. We customize our approach to fit your life, helping you balance your hormones, and manage weight without sacrificing the foods and activities you love.

If you're tired of battling menopause on your own and want to make a change that lasts, let's chat. Renee took that first step and hasn't looked back. Why not see where 90 days can take you?

5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com

Book a call with me to talk about your unique situation and how we can help, fill out this coaching application and get on my calendar: https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this conversation, Elise and I discuss the current state of coaching in the perimenopause and menopause space. We address the polarizing opinions and the need for a client-centered approach. We also talk about the importance of integrity and supporting other coaches. We emphasize the need for women to invest in themselves and prioritize their health. Focus on the basics of a healthy lifestyle, including movement, strength training, protein intake, and hydration and highlight the importance of simplicity and lifestyle modifications as the biggest needle movers for clients. The importance of eating balanced meals and debunk the myth of needing high-protein snacks. Listen to your body's hunger cues and challenge the belief that being hungry is a bad thing. We also discuss the overload of conflicting information in the health and wellness industry and the importance of finding a coach or resource that aligns with your beliefs and goals, every woman deserves to feel seen and supported in their health journey.

Takeaways
* The coaching space in the perimenopause and menopause space is becoming polarized, with a focus on being right rather than helping women. * Integrity and a client-centered approach are essential in coaching. * Women need to invest in themselves and prioritize their health. * The basics of a healthy lifestyle, including movement, strength training, protein intake, and hydration, are the biggest needle movers for clients. * Simplicity and lifestyle modifications are key to achieving long-term health and wellness. Eating balanced meals is more important than relying on high-protein snacks. * Being hungry is not a bad thing; it's important to listen to your body's hunger cues. * There is an overload of conflicting information in the health and wellness industry; finding a coach or resource that aligns with your beliefs and goals is crucial. * Every woman deserves to feel seen and supported in their health journey.

Follow Elise on Instagram https://www.instagram.com/functionallyfitwithelise/

Next round of my 4 week group coaching program Jump Start begins May 20th
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Join me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode!

We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want to be healthy and happy in the long run. Then making decisions every day based on those values, we can stay true to what's important to us. Being successful in health means more than just looking different—it's also about feeling good mentally, emotionally, and socially and staying true to what matters most to us.

We also talked about the Real Coaches Summit, some book recommendations, the shift that's happening in the coaching space, and some of our own business shifts. So much value packed into this hour.

Follow Jim on Instagram https://www.instagram.com/jimmynutrition/

Link Tree to sign up for his newsletter and to listen to his podcast, The Other Side Lifestyle https://linktr.ee/jimmynutrition

Book recommendations:
Untethered Soul https://amzn.to/4didvVM
No Bad Parts https://amzn.to/49Lw0yD
The Mountain is You https://amzn.to/4b18SNM

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

The Untethered Soul: The Journey Beyond Yourself

No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model

The Mountain Is You: Transforming Self-Sabotage Into Self-Mastery

Today I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach .

Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions.

We did a deep dive into the keys to sustainable health and weight loss success and explored the pitfalls of chasing quick fixes and fad diets without true lifestyle consistency. We tackled the myths surrounding menopause, empowering women to adapt their approach while taking full ownership.

From managing expectations to prioritizing nutrition, sleep, and strategic time management, this conversation offers a refreshing perspective on showing up for yourself with integrity for the long haul.

Follow Aram on Instagram: https://www.instagram.com/4weeks2thebeach/

Get on the waitlist for the Real Coaches Summit: https://www.realcoachessummit.com/

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

This was my experience when I was 47 and going through perimenopause.

Booking clients for April, fill out this coaching application and we'll set up a call.
https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

It's St. Patricks Day and I had a lot of thought come up as I started remembering what my relationship with alcohol used to look like.

If you want the fastest results and a guaranteed hack for your health in menopause, take a look at your relationship with alcohol. This is no judgement! I'm not saying to give up alcohol for the rest of your life, but if you want the fastest fat loss results, ditching the booze is a sure fire way!

Jump Start is a 4 week nutrition and exercise reboot. We start Monday, 3/18

https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

More important than macros and workouts! Yes, those 2 things drive the physical changes to your body, but without a mindset shift of your self beliefs, future thinking towards the person you want to become, those changes won't be sustainable.

Here's the link to Jump Start, my 4 week group coaching program for $249 that begins Monday, 3/18/24 if you want to check it out.
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Why I would not recommend Optavia. Especially for women in menopause who are seeking sustainable weight loss.

Details on Jump Start for March 18th https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Once a month I have a special guest join our private client calls. This month our special guest was my yoga teacher, Jessi Sadler. She has an amazing Crystal Sound Bath yoga class that she concludes with some breathwork and a sound bath meditation. I have come to look forward to this 90 minute class every week and it's now the highlight of my week!

Joe Dispenza-Pineal Gland activation breathwork-
https://youtu.be/AYwObCS300w?si=g_x-xXFrXAmB13ab

Wim Hof Breathing Method
https://www.wimhofmethod.com

Holotropic Breathing- Samantha Skelly 10 mins. https://youtu.be/8bt9G2uxYic?si=RmaF61WAxAGZnY_S

Soma Breathwork-Simple breathing techniques with Niraj Naik https://youtu.be/ci4Fpc8QFZw?si=T2f_yNQjuDQH6wrO
Breathwork for Beginnershttps://youtu.be/bOLkPvd00BY?si=mLXEBAkOgzGYb83O

Follow Jessi on Instagram:
https://www.instagram.com/jessipearl12/

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

This may seem counter intuitive, but did you know that always dieting, always trying to be in a deficit, will actually prevent women from reaching their goals?!
Especially if you are in menopause!

Listen for:
Why that happens and
What you can do instead.

Use this link for the calculator that I used. https://plan.katalystfitness.net/

You can also see this on YouTube if you would like the visual!

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious 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 go over the ultimate weight loss hack in menopause.

Hack your lifestyle.

Dial in your nutrition, start strength training
Get in your steps, water and sleep.

And be consistent with the above...

That's the hack.**

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

I did exactly what I tell MOST women not to do!

Today I’m going to discuss my 2 week aggressive fat loss phase basically a rapid fat loss protocol.

I was able to do this because I’ve built up my metabolism by NOT dieting for almost 6 months. I was in a place that allowed me to drop 4 lbs in 14 days, this is NOT for everyone and I will definitely go into the details on:
What I did, plus the pros and cons
Who this is for and
Who should not do this and why!

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

I stopped tracking macros for 5 months-here’s what happened.

I’ve been tracking calories pretty regularly in My Fitness Pal for the past 10 years or so, always trying to stay in my calorie budget, not paying attention to where those calories came from.

I didn’t actually start tracking macros until September of 2019. I didn’t understand the importance of a balanced approach to carbs, protein and fats until I hired my first coach.

The benefit of tracking macros for fat/weight loss was undeniable. This was the missing piece that I was searching for. By prioritizing protein and having a balanced approach, incorporating foods I loved (wine lol) I lost 25 lbs from September 2019 to February 2020. Just by tracking macros!

No crazy cardio, in fact, I pulled back on all the cardio and focused on lifting weights. I continued to track pretty regularly until last Fall and from there I was just tracking protein in my head.

I eat pretty much the same foods most days, I know how to prioritize protein, I know what a serving looks like, I know what to order when I’m at a restaurant.

These are all habits that are part of my lifestyle now, I don’t have to think about it at all, so why bother tracking? That is in fact the point to tracking, to get to where you don’t need to track to maintain your results.

So what happened when I stopped? Listen to the episode to find out!

Here's the link to register for the Master Class on 1/25 at 5:30 MST/7:30 EST https://www.menopotmeltdown.com/masterclass
In this master class I will teach you how you can increase your metabolic rate to become a fat burner instead of a fat storer and increase your energy, improve your sleep and moods, decrease cravings, increase tone and muscle and yes, decrease fat and lose weight easily.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

This may piss you off:

It’s not your hormones, it’s not menopause, it’s not your age.

**I talk to women everyday that are dealing with unwanted belly fat, weight gain, fatigue, lack of energy and motivation, digestion issues (bloating and constipation), difficulty sleeping, hair loss, low libido and mood swings.

It’s your lifestyle…**

Thinking menopause is the issue IS the issue.

Because this is what women say when I ask what is your biggest challenge right now?

I don't have time to cook or meal prep

I'm too busy, my job is demanding

I can’t lower my stress, it’s just part of my life

I don’t have the time, energy or motivation to workout

It’s too cold/hot to walk outside

I forget to eat or I’m just not hungry

I crave snacks at night and can’t stop

I eat great all week, it’s the weekends that are my downfall

Those are lifestyle choices, not your hormones or menopause.

Now, I KNOW things are harder as you go through menopause, this was my experience as well. But it wasn’t my hormones that was causing me to gain weight month after month or why things that used to work weren’t working.

You do have to pivot at this stage and make some lifestyle changes.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Susan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy.

Motivation for writing Sidelined and advocating for women's health

Susan detailed her own unnecessary surgery experience and subsequent research revelations about women's health inequalities that inspired her to write Sidelined. She aims to inform women directly on their rights and resources.

Common reasons women don't question doctors

Susan's interviews found women prioritize others' needs above their own health due to busyness. They hesitate to question doctors or seek second opinions to avoid conflict. This passive approach risks health consequences from unaddressed misdiagnoses.

Importance of getting second opinions and understanding diagnoses

Given diseases' symptom mimicry, second opinions are important checks, especially for serious treatments. Women should clarify diagnoses by researching definitions and asking what else it could indicate. Doctors see expectations not full pictures.

Tips for taking control of your health and doctor visits

Women should prepare prioritized symptom lists and record visits. They should clarify diagnoses, treatments, and further questions for the doctor. Bringing advocates and repeating back discussions ensures understanding in the rushed system.

Vitality and exercise in the 80s, genetics, and medical gaslighting

Susan attributes her energy to exercise, genetics and purposeful work. She discussed ageism in medicine like her mother's misdiagnosed drug reaction. Her next book addresses gaslighting women's physical symptoms as "all in their heads".

Link for Sidelined: https://a.co/d/5LiTuK4

TikTok: https://www.tiktok.com/@grandma.gains

Instagram: https://www.instagram.com/susansalenger/?hl=en

Linkedin: https://www.linkedin.com/in/susan-salenger-a4a02716

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

**Happy New Year!

Instead of preparing to throw everything out of your pantry and embark on an ambitious workout routine, you can do this instead to rock your weight loss journey in 2024.

First of all, I would reflect on your health Journey so far and assess what worked and what didn't work.

What are your goals? When we set goals we want to make sure that those are achievable goals and then reverse engineer how you're going to make that happen.

Is it that you want to lose 10 pounds by Spring that's realistic but if you’re looking to lose 10 pounds by your February cruise that’s not realistic.

Sure you can do it with an extreme diet but it will come back and then some.
Aren’t you tired of yoyo dieting? Gaining and losing the same weight over and over?

In this episode I will show you how to rock your weight loss journey in 2024, lose weight once and for all, without embarking on a super aggressive diet or workout routine.

Book a call with us today to get started on your weight loss journey!**

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

The true transformation in a weight loss journey is the mindset shift rather than just physical changes.

Katalyst Fitness uses three phases in a transformation process: the primer phase, accelerated fat loss phase, and maintenance phase.

Spending time in maintenance is crucial for successful weight loss as it revives the metabolism and teaches proper habits for lasting change.

In a deficit there may be setbacks such as hitting a plateau or going on vacation. This is where adherence to protocols like protein intake, hydration, and sleep become important instead of just dropping calories further.

Taking planned breaks is also beneficial for avoiding diet fatigue.

Finding true maintenance calories can take 2-4 weeks but once established, it becomes the new normal for daily meals without strict tracking necessary.

A realistic expectation for weight loss is 0.5-1 pound per week on average with consistency being key for continued results.

To start off 2024 on a healthy note, reserve a spot now for one-on-one coaching by booking a call with us (link below) or filling out the application https://go.katalystfitness.net/mmmapplication to see if we'd be a good fit to work together with Katalyst Fitness starting January 1st or whenever you're ready.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Holiday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue:

Move More: A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect.

Yoga Poses: Knees-to-chest, happy baby, and spinal twist are three yoga poses that can help release gas and reduce bloating. Check out my Instagram or TikTok for a de-bloat flow.

Bloating-Reducing Foods: Opt for pineapples, papayas, cucumbers, fermented foods, and ginger. Avoid gas-causing foods like broccoli and cabbage.

Digestive Enzymes: If you're prone to bloating, consider having a digestive enzyme on hand.

Preventing Bloating:

Stay Hydrated: Amid the holiday hustle, don't forget to drink water. Proper hydration aids digestion and helps prevent bloating.

Daily Activity: Incorporate daily movement into your routine. Whether it's a brisk post-dinner walk or a midday yoga session, any activity can aid digestion and reduce bloating.

Recognize Your Triggers: Some foods might cause bloating more than others. Be mindful of these triggers and consume them in moderation.

Probiotics and Fermented Foods: Foods like kimchi and pickled veggies can promote gut health, aiding digestion and preventing bloating.

If you find these tips helpful, please consider leaving a 5-star review. This helps me reach more women like you! Stay tuned for next week when I'll share insights about client transformation journeys, common weight loss mistakes, and how to maintain your weight loss.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Looking to shed some weight this month without the stress of counting calories? Here are five practical strategies:

Prioritize Protein: Aim for three protein-rich meals daily. Protein not only provides essential nutrients but also suppresses your appetite, helping you avoid calorie-laden snacks.

Home-cooked Meals: Try to eat at home from Monday through Friday, reserving high-calorie meals for weekends. Remember, restaurant meals often have hidden calories, so reducing your dining out frequency can significantly impact your weight loss journey.

Boost Your Veggie Intake: Incorporate a large salad or triple portion of vegetables into your daily diet. This simple step will increase your nutrient and fiber intake, promoting gut health and managing calorie consumption without the need for meticulous counting.

Daily Walks: Commit to a 30-minute walk every day. Not only is walking excellent for maintaining energy balance and aiding digestion, but it's also a fantastic way to prevent weight gain. Feel free to split your walks into shorter sessions if that suits you better.

Mind Your Alcohol: Alcohol packs a hefty calorie punch. Try limiting your intake to two drinks and reducing the number of days you drink. If this seems challenging, consider reassessing your relationship with alcohol. Perhaps join me for a dry January?

I hope these tips empower you on your weight loss journey. Stay tuned for next week, where I'll share valuable advice on avoiding and managing bloating from holiday foods.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this week's episode, we took a look at some Black Friday deals. We started with home gym equipment and then moved onto supplements and then talked about my favorite purchase of the year. This was a game changer for me this year!

Link for walking pad https://www.amazon.com/dp/B0C4S1F7Z1/ref=cm_sw_r_as_gl_api_gl_i_P7S1X4FVS8ZCHG1SWE00?linkCode=ml1&tag=kathycote-20&th=1

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

𝐀𝐧𝐠𝐢𝐞'𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 😍 𝐒𝐡𝐞 𝐡𝐚𝐬 𝐥𝐨𝐬𝐭 𝟏𝟒 𝐩𝐨𝐮𝐧𝐝𝐬 𝐚𝐧𝐝 𝟏𝟒.𝟓 𝐢𝐧𝐜𝐡𝐞𝐬 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 so far 𝐢𝐧 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬.

Angie sought our help out of frustration. She was working out hard at the gym, eating around 1500 calories on average and just not seeing results. She wanted to see the muscle she was working so hard to build but the fat just wouldn't go away. 😩

Angie went from eating 1500 calories and not seeing any results in spite of working out HARD in the gym to eating MORE and gaining muscle while losing weight and inches! Her confidence has skyrocketed and she’s feeling amazing. 🥳

Implementing the Mastering Menopause Method, we started Angie in the first phase, 𝐑𝐞𝐯𝐢𝐯𝐞 𝐚𝐧𝐝 𝐓𝐡𝐫𝐢𝐯𝐞, showing her that by eating more we could revive her metabolism and have her thriving off those calories, dropping fat and preparing her body for a deficit to promote weight loss.

Her weight fluctuated by 3 pounds in the 2 months we had her at 2300 calories but her inches went down steadily. This is fat loss and body recomp. 👊

Many women find themselves in the same position that Angie was. By restricting calories and under fueling Angie's metabolism was slowed way down. This leads to frustration and multiple attempts at diets that end up failing. 🤦‍♀️

A lot of women end up under eating, never getting results. Once we were able to increase her metabolism by adjusting her macros to include more calories and leveraging protein, Angie was able to finally start seeing the fat decrease as she was increasing muscle gains. Just 2 weeks ago she hit a deadlift PR of 315! 💪🏻

Angie was absolutely committed to trusting the process, found new recipes and carved out time each day/week to meal prep, showing up for herself and inspiring others.

If you’re ready get started and to crush your goals BEFORE2024 send me a message on Facebook or Instagram, commenting “Angie” and I’ll send you details.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

I focus all my training programs off of The Big 5:

Squat variations
Deadlift variations
Row
Bench press
Overhead Press

Here's how to incorporate those into a 3 day a week or 4 day a week training program.

Check out my social media on FB or Insta for Black Friday Deals!

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

It's very common for women to experience thyroid issues when we are transitioning through the stages of menopause. This is largely due to stress. As our hormones change we are in a stressed state, add to that dieting and lifestyle practices and that's a recipe for issues with the thyroid! In this episode I talk about what to look for and what I experienced personally.

Common symptoms are:
Fatigue
Hair loss,
Cold hands and feet and
Unexplained weight gain or weight loss
Here is what to test for and the optimal ranges:

Thyroid Stimulating Hormone (TSH): The ideal range for TSH is typically between 0.5 and 2.5 milli-international units per liter (mIU/L), but this can vary slightly depending on the lab. However, many experts believe that for optimal thyroid function, TSH should be closer to the lower end of this range. Everyone's optimal will vary a bit.

Total T4 (Thyroxine): The optimal range for total T4 usually falls between 6.0 and 11.9 micrograms per deciliter (mcg/dL).

Free T4: 1.4 to 1.8 (ng/dL).

Free T3 (Triiodothyronine): Free T3 should ideally fall within the range of 3.4 to 4.4 picograms per milliliter (pg/mL).

Reverse T3: An optimal reverse T3 level is generally considered to be less than 15 nanograms per deciliter (ng/dL).

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

It's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year!

I don't usually make a big deal out of my birthday but, you can bet, with my birthday being on a Wednesday, I will take advantage of the weekend before! We are going to Vegas on Sunday, going to my favorite restaurant, Javiers and staying the night at Aria. I also have Van der Pumps in Paris on the list. Since moving from the East Coast, I haven't been to Trader Joe's so that is on the list too!

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Today, we're going to be diving into mindset and something that has helped me a ton. We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer and can significantly improve your wellbeing during menopause and I've seen that firsthand and it's affects personally and also while guiding our clients as well.

Navigating menopause, it's not just about hot flashes and mood swings. It's also about using your emotional strength in this hugely transformative phase of your life. That's where self compassion comes into play. I believe it is super important for not just our mental health, but also our just general wellbeing.

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

This is part 2 of Macros and Menopause

In this episode I discuss how to set up a health/maintenance phase and why I start MOST clients here.

How to set up an effective fat loss phase and lastly, my favorite, a build phase!

I have a 4 week program starting 10/30
Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!
Registration closes 10/29, here's the link:
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Finishing up the series on macros.
How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris!

I have a 4 week program starting 10/30
Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!
Registration closes 10/29, here's the link:
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Menopause and Macros Part 1 of 2
In this series we are going deep on everything macros. In today's episode I discuss:
What are macros?
How to leverage macros in menopause.
How to get started.
Why each macro is important.
How to set your macros for optimal health.

Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.net

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average!

I would love to hear your comments on this episode, please email me at kathycote9142@comcast.net

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject.

In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a one size fits all solution. Get educated on the subject, this isn't just a phase, this can be years! Listen to podcasts, read a few books, find a doctor that understands.

Too many women are waging war with their own bodies, making matters worse. I'm here to help you as much as I can by giving you simple solutions to address your unique symptoms, most of those symptoms can, and must, be addressed through lifestyle changes.

Here's the link for the free 5 day Menopot Meltdown Challenge. We start this Monday 10/2! https://www.menopotmeltdown.com

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time!

Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and then finally what stage day looks like!

If you've ever thought about competing as a a body builder, check out this episode!

Connect with Amy on her socials:

IG: @amers_lildyno

FB: Amy Vetters

Alinea Coaching (Lifestyle and Contest Prep) Www.Alineacoaching.com

Nova Tans (tanning salon) Www.novatans.com

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information!

Follow Clare Morrow on:
Instagram https://www.instagram.com/claremorrow_ifbbpro/
Tik Tok https://www.tiktok.com/@claremorrow_ifbbpro
Website https://claremorrow.com/fitness-favorites
You Tube https://www.youtube.com/channel/UC_ffBp1QdoIoy9ebkyGCJ1Q

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be helpful to know that information.

Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential.

She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania. Catherine’s philosophy is that you’re never too old to make changes in your life to better your mind, your body and your well being.

Catherine focuses on the value of monitoring health metrics such as blood glucose levels. Small lifestyle modifications can lead to notable health improvements. Particular emphasis is placed on the usefulness of tracking blood glucose for women, particularly, those in the stages of menopause. Helping them understand the effects of their lifestyle, habits, diet, exercise and hormones on their health. The ultimate goal is to empower women to make small, sustainable changes to enhance their health. This approach offers real time results of tracking blood glucose and can significantly improve one's well-being.
LINKS AND RESOURCES MENTIONED IN THIS EPISODE:Check out Nutrisense on Instagram @nutrisenseio, on their website www.nutrisense.io, and be sure to read their blog The Nutrisense Journal

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Have a question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

Meet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌

Her mindset, her body recomp, her hair and her sleep have all gone through some incredible and significant changes!

Victoria had a background in keto and Carnivore diets, consuming less than 5g of carbs daily. We created a personalized approach to navigate her journey through menopause. We increased her carb and calorie intake while taking into account her sensitivity to gluten and dairy.

Victoria fully immersed herself in the program, she embraced each new set of macros as a challenge. With determination and discipline, she hit her macros spot on every day and every week.

Victoria's metabolism was ignited from the start, leading to an impressive transformation. In just three months, she shed an incredible 13 pounds and 11.8 inches, going from 128 to 116 pounds. Currently, Victoria is in a lean gains building phase, actively sculpting her body while avoiding excess body fat.

When Victoria began her journey with us, her calorie intake was gradually increased to 1800 calories, accompanied by 60 grams of carbs. Today, she is enjoying a satisfying 2015 calories and 185 grams of carbs, all while achieving significant health and body comp goals!

Join Victoria in mastering menopause and embrace your own incredible transformation journey.

If you would like to talk to us about how you too can get results like Victoria, please reach out! Mention Victoria and I have a little bonus for you!

My 6 week group program Jump Start is coming!! I only offer this twice a year and this is the last one for 2023.

Jump Start is a 6 week nutrition and exercise reboot designed for ladies that are going through the stages of menopause. Get the needle moving in another direction! We start Monday, September 11th check out the link for more details:
https://www.menopotmeltdown.com/jumpstart

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Have a question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and Reducing Brain Fog." His book provides a comprehensive guide to understanding and reversing Hashimoto's disease, offering practical strategies and evidence-based approaches to help patients achieve optimal wellness.

During the interview, Dr. Gupta explains that Hashimoto's disease is an autoimmune disorder where the immune system attacks the thyroid gland, leading to inflammation and an under active thyroid. He was inspired to write "Reversing Hashimoto's" to empower individuals to take control of their health and provide them with effective strategies to reverse this condition

Common symptoms of Hashimoto's disease include fatigue, weight gain, hair loss, depression, constipation, and cold intolerance. However, symptoms can vary from person to person.

Dr. Gupta highlights that an integrative medicine approach to treating Hashimoto's disease differs from conventional medicine by addressing root causes and imbalances. Integrative medicine focuses on nutrition, lifestyle modifications, stress management, and targeted supplementation, rather than solely relying on thyroid hormone replacement therapy.

Diet and lifestyle modifications play a crucial role in reversing Hashimoto's disease. Patients should follow an anti-inflammatory diet, eliminating potential triggers like gluten and dairy. They should also prioritize stress management, quality sleep, regular exercise, and maintaining a healthy weight.

Supplements and natural therapies can complement treatment for Hashimoto's disease. Dr. Gupta recommends specific supplements like selenium, vitamin D, omega-3 fatty acids, and herbs like ashwagandha. However, it is important to work with a healthcare provider for personalized recommendations.

To connect with Dr. Anshul Gupta and learn more about his work, you can visit his website:
AnshulGuptaMD.com Additionally, his book "Reversing Hashimoto's" is here: https://www.reversinghashimotobook.com/
And his social media accounts are here:
Facebook
Instagram
YouTube
LinkedIn

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/kathykatalyst

Have a question? Email me at kathycote9142@comcast.net

Curious about my back story and why I created the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

Phase 1: Primer/Maintenance Phase

Importance of accurate tracking, proper sleep, digestion improvement, and stress management for metabolism repair and restoration
Balancing macronutrients, especially prioritizing protein intake
Implementing a progressive weight training phase incorporating progressive overload
Reducing excessive cardio to minimize unnecessary stress on the body
Use this link to calculate your maintenance calories:
https://www.menopotmeltdown.com/jumpstart

Phase 2: Fat Loss Phase

Creating a caloric deficit while still prioritizing protein intake
Maintaining accurate tracking throughout the phase
Duration of 8-12 weeks, depending on client and biofeedback
Implementing a diet break of 10-14 days for sustainable progress (except for those with only 5 lbs to lose)

Phase 3: Maintenance Phase

Transitioning to maintenance calories after achieving fat loss goal
Ensuring new maintenance calories are accurately determined
Practicing intuitive eating without strict tracking

Jump Start is a 6 week nutrition and exercise reboot. You will get all this info and I will show you how to implement it with my signature group coaching program. Link with all the details is here, early bird pricing until 8/25.
https://www.menopotmeltdown.com/jumpstart

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathycote9142@comcast.net
Curious about my back story and why I created the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod
Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner.

I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated.

This is a guide on all my best and free resources to help you, no matter what stage of menopause you are in!

Most of the links I talked about are below, reach out to me on FB or IG for the Lazy Girl Cooking Guide or the 30 minute Express Summer Workout.

Here's the 3 day and 4 day workout on You Tube: https://youtu.be/qbXg_w4FsZI

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathycote9142@comcast.net
Curious about my back story and why I created the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod
Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

This week I did a master class on macros and menopause, and I thought I would share it with you!

**During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. Tracking macros helps understand where calories come from and how to balance them effectively for a healthy diet.

Balancing macronutrients, especially protein, carbs, and fats, is essential for maintaining weight and muscle mass. Kathy emphasized that protein is satiating, helps build muscle, and is not stored as fat, while carbs provide energy and fiber.**

I discussed the significance of including carbohydrates, fats, and protein in their diets for overall energy, digestion, brain function, and body composition. I stressed the need to fill these "containers" with appropriate macros without drastically eliminating any specific nutrient group.

I talked about the breakdown of calories and grams for a balanced diet. We also touched upon the role of probiotics and the importance of tracking protein intake for optimal nutrition and digestion.

I discussed the connection between balanced macros, nutrition, and key aspects of well-being such as sleep, energy, mood, and libido during menopause. We also calculated Sue's personalized macros using this calculator https://plan.katalystfitness.net tailoring her nutrition to improve her overall health.

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathycote9142@comcast.net
Curious about the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod
Now accepting clients, book a free 45 minute 1:1 call https://www.menopotmeltdown.com/booknow

Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead.

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathycote9142@comcast.net
Curious about the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod
Now accepting clients, book a free 45 minute 1:1 call https://www.menopotmeltdown.com/booknow

**Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD

Link to full article is here.** https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968

Menopause and the decrease in estrogen levels is associated with significant cardiometabolic changes.
Cardiometabolic changes include weight gain, abdominal obesity, insulin resistance, T2Diabetes, elevated triglycerides and elevated glucose levels, and obesity-related hypertension. This can lead to an increased risk of a heart attack, stroke and diabetes
It has been shown that Sedentary menopausal women are at risk of bone and muscle mass loss leading to osteoporosis and sarcopenia.
While Hormone replacement therapy (HRT) is beneficial, not everyone is a suitable candidate.
Regular Physical exercise has been shown to have positive cardio metabolic effects on women in menopause, decreasing blood pressure, improving lipid levels, decreasing hypertension, lowering weight and abdominal fat and managing blood sugar.

Link to 3 day workout on YouTube: https://youtu.be/qbXg_w4FsZI

Link to Summer Workout: https://www.menopotmeltdown.com/summer

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathycote9142@comcast.net
Curious about the Mastering Menopause Method? Check out this 12 minute video: http://bit.ly/masteringmenopausemethod
Now accepting clients, book a free 45 minute 1:1 call https://www.menopotmeltdown.com/booknow

On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it.

William emphasizes the need for women to prepare themselves in their early forties for the menopause transition. He advises against dramatic underfeeding and chronically exercising, which can negatively affect hormones in the long term. Instead, he suggests focusing on building muscle and optimizing hormones and the metabolism.

William stresses the importance of lifting weights and getting as strong as possible, as it becomes harder to build muscle as women age due to anabolic resistance. This episode highlights the adverse effects of chronic dieting, such as down regulatory side effects of the thyroid and loss of muscle mass, which can slow down metabolism. Listen for more valuable insights and practical tips for women going through menopause to improve their health and well-being.

Follow William on Instagram: https://www.instagram.com/william_grazione/

Check out his website: https://www.theeducateddieter.com/contact/

Listen to his podcast: https://www.theeducateddieter.com/hey-coach-radio/

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendoza.

If you are ready to make a change for yourself or want to explore what that might look like3 for you, book a call with me or send me a message!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Are you trying to adhere to a 1200 calorie diet?
Are you sure you're actually in a deficit for the week overall?
Maybe being good all week and then blowing it out on the weekends?
Here is a strategy to get you out of the cycle of not losing weight or gaining and losing the same weight over and over each week.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

I help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this video, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, you'll be able to take control of your eating habits, stay on track with your fitness goals, and achieve the results you've been dreaming of. Don't let menopause or macros hold you back any longer - tune in and discover the ultimate shortcut to mastering My Fitness Pal!

Link to the YouTube video for the visual! https://youtu.be/FXcSBLM5lws

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Victoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough.

We brought her on with Coach Lori Longo, and by reducing exercise intensity and increasing carbohydrate intake, Victoria was able to lose 9 pounds and 12 inches in just 9 weeks. Along with the physical changes she has also grown immensely with her mindset, adopting this lifestlye, embracing food freedom and letting go of the paralyzing and crippling thoughts around the scale and food.

This is a testament to the power of a balanced approach to nutrition and fitness. Congratulations, Victoria!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

A client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey.

She'll give you the low down on how she's changing her lifestyle for good and setting goals to reach even bigger success. Hear about her experience working with us at Katalyst Fitness and Nutrition!

During her journey, Alison had set a goal of losing weight and feeling comfortable in a bathing suit by Summer 2023. That's only the beginning. She has also been learning how to maintain her weight once she reaches her goal and has built healthy habits for a long-term lifestyle change.

She started tracking her nutrition/macros in My Fitness Pal, created some go-to meals to help her hit her goals each day, and slowly increased her weight training, going from 3 days a week to 4 days a week with an at home workout plan I created for her. She is very consistent and almost always hits her targets, whether it's with the workouts or her nutrition, to ensure she is setting herself up for success.

So far, Alison has seen promising results with her journey. She's already lost 30 pounds and 33.5 inches and is feeling more confident and energized than ever before. I couldn't be more proud of Alison and her accomplishments so far!

If YOU want to get results like Alison, hop on a no-cost no-obligation call with me to talk about what your future can look like with us at Katalyst Fitness and Nutrition.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Today I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help help you with your next cut

**I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut in the first place and why now I’m in a better place.

Being in the right place mentally and physically is the key to an effective fat loss phase. If you can’t commit to making the sacrifices needed to lose fat like tracking your macros, prioritizing protein, getting in your workouts and steps, prioritizing sleep and stress management, then you’re probably not ready for a fat loss phase and that’s okay! I hate that expression, well you don’t want it bad enough because honestly I think women do want it bad enough, they’re just not ready for it emotionally or physically.

So often I hear, I don’t have time to meal prep, I can’t eat that much protein, I don’t have time to workout. Or, I do good all week, it’s the weekends that are my downfall. Well, I hate to be harsh but you have to figure that shit out!

Take the quiz to see if you're a candidate for HRT and to see if it's available in your state. Get 25% off your first order using this link.** http://bywinona.com/kathycote

Here's the link for the walking pad I ordered: https://www.amazon.com/dp/B095BCGR85/ref=cm_sw_r_as_gl_api_gl_i_dl_YZP6VX2D3QV09B61C7P3?linkCode=ml1&tag=kathycote-20

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

None

2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Meet our client Kristina Pullen. She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches!

Hear in her own words her experience and what it's like to make your dreams into a reality.

From coach Natalie:

The secret to her success is that she followed the program to the letter and committed to working on her mindset just as much as her fitness & nutrition.

She made up her mind to be consistent with the work it takes to succeed and it shows!

Congratulations Kristina!

If you want results like Kristina, comment “Kristina” to book a call with me and see how we can make that dream a reality!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**You can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone.

It's no secret that nutrition facts on restaurant menus can be deceiving. In fact, a recent study found that many restaurants underestimate the calorie count of dishes by as much as 40 percent. That salad you thought was only 300 calories? Think again!**

So, what's the deal with all these misleading menu options? You can’t really hang your hat on those numbers. And also, there’s no way that 2 people are going to serve the meal the same way and most cooks in the kitchen aren’t going to serve it the way it was prepared for the nutritionist that calculated the calories. Heaping portions of rice or pasta, dishes drowning in sauce or salads dripping in dressing, there’s no way to control that. But if you're not seeing the results on the scale that you were hoping for, it's time to take a closer look at what you're really eating.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Hear how our client Rachel at Katalyst Fitness and Nutrition lost 17 lbs and 18" and is rocking her clothes and a bikini again! Working with Coach Lori Longo she has learned how to lose weight sustainably, even while she went on 2 trips, one to Israel and another one to Mexico! Putting on muscle and losing fat, this is body recomposition. She has made the lifestyle changes necessary and it's now a habit for her, it's her new normal.

See how the Mastering Menopause Method can work for you, book a call today. Mention Rachel for a sign on discount!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Are you Stuck in a cycle of always dieting, but never getting the results you want? Not looking toned with more definition and just holding on to stubborn belly fat? Then this weeks podcast is for you!

The average woman diets twice a year, some start in their teens, others start in their 20’s. These are full on attempts at trying to lose weight followed by periods of gaining it back, eating very little to reach their goal and then going back to what they were doing before, this is also coupled with a typical week of eating very little, followed by a weekend of binging.

**Repeating this cycle over and over is one of major reasons for disordered eating behaviors, hormone imbalances, not being able to lose weight and seeing belly fat come seemingly out of nowhere. We see very little progress when we attempt to diet because we are always on a diet!
We are often thinking too short-term, just trying to lose weight, not willing to play the long game.

Being successful with fat loss (losing the jiggly stuff rather than just losing weight on the scale) depends on much more than just your current diet…**

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

This is our client Dana's experience working with Katalyst Fitness and Nutrition. As a lot of women who are going through the changes in menopause, she found herself struggling. Cutting calories and working out but not seeing any results.

She started in Jump Start, our 6 week program and transitioned to working with Coach Lori. In 4 months she has found food freedom and a training program she enjoys, losing 10 pounds and a whopping 24.5 inches!

From Dana-"Well, I want to thank you because I think what you're doing is absolutely wonderful for women. It's a realistic program, it's a lifestyle, and I really appreciate everything that you and Lori have done for me and have guided me through this whole process. I mean, it's tough. Like I said, it's work and you gotta do it, but you guys are right there a hundred percent behind us."

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**Bonnie Campbell is a Registered Dietitian (RD), with a masters in nutrition. She is the Founder of The Nourished Path and she uses macros and nutrition as a way to help her clients lose weight in a sustainable way.

She started working as an online nutrition coach for Stronger U Nutrition in 2017, and in early 2020 decided to spread her wings as an entrepreneur. She has a variety of workout interests, including F45, Orangetheory, yoga,
peloton and weightlifting.

Bonnie gave us some great tips on how to improve our gut health and digestion, including how to hit water and fiber goals.

Follow her on Instagram: https://www.instagram.com/bonnie.rd/ Check out her website: https://www.thenourishedpath.com/ Read her blogs:** https://www.thenourishedpath.com/blog

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Dr. Valerie Cacho is an integrative sleep medicine specialist (MD), wellness consultant, and writer. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, an online educational and sleep wellness company for women. here.

Links: Website

Check out Valerie's free checklist on questions to ask the doctor if you are chronically exhausted https://www.sleephoria.health/f/exhaustion-checklist

Follow Valerie on Instagram! Instagram

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Enjoy this conversation with bestselling author Steven Kotler. Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. Steven is the author of eleven bestsellers including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance. His work has been nominated for two Pulitzer Prizes, and has appeared in the New York Times Magazine, Wired, Wall Street Journal, TIME, and the Harvard Business Review. He has explored how new technologies, neuroscience and psychology can expand our capabilities both physically and mentally. In this episode, we will dive into his new book Gnar Country which comes out Feb.28th and why Steven believes performance optimization is so important and get an inside look at his research.

Over the past decade, there have been breakthroughs in a dozen different fields that have started to paint a whole new picture of aging. The research shows that we can sustain peak performance much later in life than anyone thought possible.

In GNAR COUNTRY, Steven shares these findings, and then dares to test them on his own body.

Kotler challenges many of the most established myths about aging. His evidence-based arguments include:

Aging is not only a physical process. In fact, studies have found that the right mindset toward aging can add extra seven-and-a-half years to our lives.

The idea that all of our physical skills and mental abilities decline over time and there is nothing we can do to stop the slide is completely false. Most mental and physical skills turn out to be use-it-or-lose-it skills and if we never stop using them, if we train them properly, we can preserve and even extend what we have until very late in life.

We are also starting to know a great deal about lifelong health and well-being. Research into exceptionally long-lived “Blue Zone” communities around the world reveal five keys to a long, happy life:

Move around a lot
De-stress regularly
Have robust social ties
Eat mostly plants and not too much of anything
Try to live with passion, purpose, and regular access to flow*

Dynamic activities demand all of our physical skills, all of which are use-it-or-lose-it: Strength Stamina Flexibility Agility Balance

Steven's Social Media Links:
instagram: https://www.instagram.com/stevenkotler/?hl=en
twitter: https://twitter.com/steven_kotler?lang=en
facebook: https://www.facebook.com/KotlerSteven/
linked in: https://www.linkedin.com/in/steven-kotler-4305b110/

Gnar Country https://www.gnarcountry.com/

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Please welcome Nikkiey Stott CEO of WarriorBabe for a discussion on fitness for women over 40 going through menopause. Some topics we talked about:

-Nikkiey's experience in bodybuilding and how it shaped who she is today
-Why eating less and exercising more is hurting your progress, especially as you are going through menopause
-Your life isn't over once you turn 50, you need to address your symptoms
-Menopause is a crossroads, choose your path
-Stop using the scale to measure your progress, focus on pictures and measurements and how you you feel and your clothes fit
-How often should you train in menopause
-Check out Nikkiey's podcast The Macro Hour

Nikkiey Stott Instagram https://www.instagram.com/nikkieystott/

Nikkiey's podcast The Macro Hour on Spotify https://open.spotify.com/show/4I07M4IXq5mXQQkbBbg2vd?si=b0a33c9b98e5476f

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Sam Miller is a the best selling author of Metabolism Made Simple and he's also my mentor. I, as well as my coaches and hundreds of other coaches have taken his course The Functional Nutrition and Metabolism Specialization.
He’s also the podcast host of Sam Miller Science which I listen to regularly. Sam has more than 15 years of experience working with hundreds of coaches, overseeing thousands of clients in their health and fitness journey. He is a certified nutritionist and licensed, board certified, health practitioner who holds a masters degree from North Carolina State University and a bachelor of science from Elon University.

**His knowledge on nutrition, metabolism and hormones is vast, join us for a conversation about women and menopause, which is a huge topic.

I ran a poll in my facebook group with about 3k women and the top 3 concerns in menopause is belly fat and weight gain, that was number one, no surprise there, but also hot flashes, night sweats and sleep disruption. In menopause we fail to consider the effect of stress or lack of sleep on our bodies and how that ultimately affects our hormones in the phases of menopause. In this episode you will learn:

-The cascade effect of stress and sleep on hormones and how that effects us in menopause
-Insulin resistance and the effect on weight gain in menopause
-Why and which macronutrients and micronutrients are important in menopause
-Actionable steps you can take to improve sleep and stress**

I’m giving away a copy of Sam’s book Metabolism Made Simple https://a.co/d/6UiguvY to **the first person to share a screen shot of this podcast on social media that tags both Sam (link below) and myself will receive the book.

Here is the link to check out Sam's course for coaches, FNMS** http://www.metabolismschool.com

Instagram https://www.instagram.com/sammillerscience/

Sam Miller Science Podcast on Spotify https://open.spotify.com/show/1pOzGDriI0ENoR6PN8CuEg?si=b09bb6f364804870

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**In today's episode, we're talking about the differences between weight loss and fat loss. Many of you may not realize that "weight loss" and "fat loss" are not the same thing.

I know it’s hard to focus on health when all you want to do is lose weight in menopause, however, if we can focus on this while losing fat at the same time your results are going to be so much different than the last diet or diets that you have done in the past where you’ve lost the weight and then gained it right back.**

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Join me and my special guest Morgan Malin. Morgan explains the Lymphatic system, how to use lymphatic draining massage and shows us a dry brushing technique that we can do at home. She also went over some gentle movements that you can do to promote the draining of the lymphatic system, please see the YouTue episode for the visual! https://youtu.be/B7s28XCy6nY

Please follow Morgan on Instagram at https://www.instagram.com/morganmalin_/

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Hear Jen Kons talk about her experience with Katalyst Fitness and Nutrition working with Coach Sandy!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Top benefits of dry january

Impact on thyroid

Sleep, Energy

Clear eyes and clear thinking

More productive, Less naps

Know I can do hard things although it wasn’t that hard in the end

Breaking a belief system

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Meet Kristin Schroeder, one of our clients at Katalyst Fitness and Nutrition working with Coach Sandy. Hear about her experience, how she has gained confidence and strength, trading Cross Fit for workouts at home. Way to go Kristin!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

This year I'm doing dry January so I thought I would reach out to Chris Shatek, a sober coach for advice. If you're contemplating giving up alcohol or are sober curious, check out this episode!

Chris Shatek Sober Life Coach 651-357-5183
SoberCoachChris.com
What to do if a craving hits: https://www.loom.com/share/88748114c96f44e6a725704c2ed04660
Join Chris' Facebook group https://www.facebook.com/groups/iwantfreedomfromalcohol/
Follow Chris on Instagram https://www.instagram.com/sobercoachchris/
Follow Chris on TikTok https://www.tiktok.com/@sobercoachchris

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**Listen to our client Lucie Roy’s experience with Katalyst Fitness and Nutrition and Coach Natalie so far, losing 12.75 inches and 9 lbs to date.
She has more energy, she’s sleeping better than ever, the aches and pains have disappeared, she has decreased her body fat significantly and she’s just happier overall!

She has been released from the exercise more eat less mindset and is enjoying not being so strict, having total food freedom.**

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Join me and my special guest Ari Cohen as we talk about what it takes to lose weight.
I found Ari Cohen on TikTok and really love his approach to health, fitness and wellness. He has great high protein recipes that he whips up in his kitchen and you can see him on the streets of Dallas TX as he gives his Friday Tips. Be sure to give him a follow on Tik Tok, Instagram or Facebook. Topics included:

Ditch the Diet Mindset
Focusing on whole foods but still incorporating the foods you enjoy
Getting in some daily activity
Strength training
Creating a group with Better Together

Nutrifit by Ari

https://www.bettertogether-app.com/

https://www.instagram.com/nutrifitbyari/

https://www.tiktok.com/@nutrifitbyari?lang=en

https://www.facebook.com/nutrifitbyari

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

I'm so pleased to introduce to you Lori Colbert! This lady is a true rockstar and the changes that she made in 2022 and turning 50 are amazing. She has a completely new attitude and mindset about the scale, weight loss and her relationship with food.

More importantly though, her mindset, attitude and relationship with herself and her own body. She has completely changed her outlook and her whole family can see the difference. It's not just about weight loss, in fact, any kind of transformation is an inside job and Lori has done just that!

I hope you enjoy the episode. If you would like to make a transformation like Lori, book a call with me and let's discuss what that looks like for you to not only transform your body but your entire outlook on life and actually look forward to being 50 like Lori did!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Chief Medical Officer, Dr. Michael Green, OB/GYN from byWinona

The goal at Winona is to empower women to make the second half of life better than the first by providing telehealth services and prescribing our personalized bioidentical treatments to women on their menopause journey.

When should you start HRT?

What symptoms to look for?

What can you expect?

Is it hormones or lifestyle?

Women’s Health initiative 1991-1998

Why blood work is not needed for HRT Blood pressure analogy

Why you shouldn’t rely on birth control for menopause

Winona is a new company - we launched in April of 2021. I am really excited to be able to help in this endeavor. The prescribing and management of HRT doesn't require labs or even a physical exam. Best practice is to treat based on symptoms, which makes it ideal for this environment. Patient safety is my primary concern, and I can say that the rest of our team feels the same way. Winona helps bring symptom relief in a safe and convenient way to patients that are in need of help.

Visit our website at http://bywinona.com/.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

I'm so excited to introduce you to Ricky Brandon
Ricky Brandon is a health and wellness advocate. He and his wife Candy started Hormone Balance Centers based outside of Salt Lake City Utah because they could not find the high level of care they needed for their own family. After years of searching, thousands of hours in training, research, they’ve found an approach that mixes traditional medicine with alternative medicine and helps people feel great again with natural hormone replacement therapy.

Their Normal Is Not Your Optimal: How to Treat the Patient, Not Their Chart for Tailored Hormonal Health
Advocate For Yourself: Why Ask Your Doctor to Test Your Hormones in the First Place?
How do I know if I need HRT? What are the symptoms of low hormones?

Phone Number: (801) 836-4035

Website: https://www.hormonebalancecenters.com/

Social Media:
Facebook - https://www.facebook.com/Hormone-Balance-Centers-103144779026810

Special Audience Giveaway:
Ebook & Audiobook: Do Your Hormones Have You Draggin’, Saggin’ & Naggin’ www.freehormonebook.com
Access to The Hormone Balance Self-Assessment

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Here’s a quick 90 second testimonial on Jump Start! She’s sleeping better, has more energy, wakes up refreshed, digestion has improved and she's loving the workouts. Plus, she lost 3 lbs eating more!

Registration closes 1/8 at 5pm EST, no exceptions!
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**Why I’m doing dry January this month! Earlier this month I came across an article by Dr. Brooke Kalanick, I'll link it in the show notes and shared it with my clients as well. It really got me to thinking more seriously about the effect alcohol has on my body, especially as I’m going through menopause.

I have to be honest, the past few months have been a struggle for me energy wise. I’ve recently been diagnosed with hypothyroid and also have very low testosterone and am taking a low dose of Armour for my thyroid as well as testosterone gel. I know that this has all been brought on by stress. I’ve had a lot of shit go down in the last few months.

I always tell our clients, stress is a killer and I have NOT taken the steps needed to destress that I should have and here we are. So, with that, I knew one of the first steps was no alcohol for me but I also know me and knew I wouldn’t be able to do that over the holidays which has lead me to dry January.

Will I go longer than 30 days? Honestly, I think I have to for my health. There are days I get out of bed and have zero energy, my workouts are lacking and I just don’t have the drive, This isn’t because I had an extra glass of wine the night before, this fatigue is something completely different. The thyroid combined with the low test and the extra stress have taken a toll.**

I’m not doing this for weight loss, I still stand firmly behind the idea that you can have alcohol and still lose weight but in doing the math I’m going to be saving roughly 2000-3500 calories a week!

**For me it’s about health, owning my shit, becoming a better business woman, showing up for myself and taking responsibility for my actions. Maybe this will inspire you to do the same and rethink your relationship with alcohol.

Link to article** https://www.girlsgonestrong.com/blog/articles/alcohol/

Link to video on how to log alcohol in My Fitness Pal https://youtu.be/5CQCYjj6J1s

Link to free FB group: https://www.facebook.com/groups/kathykatalyst/?ref=share

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**We will all experience the hormonal fluctuations as we transition through menopause, your lifestyle, nutrition and exercise will influence your hormones, negatively or positively. I was doing what I thought you were supposed to do, eat less and exercise more, fasting, eating very low calories during the week and doing a ton of cardio. Once I turned that around I was able to finally lose weight and feel so much better by supporting my hormones and metabolism.

Check out this weeks episode on the changes YOU can make to support your hormones and metabolism as you go through menopause.**Jump Start a 6 week nutrition and exercise program that has helped 100's of women lose weight in menopause using nutrition and exercise, we start 1/9! https://www.menopotmeltdown.com/jumpstart

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

It is possible to transform your body and lose a significant amount of inches without giving up the foods you love, including cheese. This is what Keri did using the Menopot Meltdown Method at Katalyst Fitness and Nutrition. She used a combination of regular physical activity, healthy eating habits, and consistent effort.

Here are some key concepts that we used:

Incorporated physical activity into her daily routine: This included maintaining a step goal with an emphasis on strength training 3x a week.

Eating a balanced diet: Fruits, vegetables, carbs, plenty of protein, and healthy fats. It is okay to include foods, such as cheese, pasta, even chocolate as part of a balanced diet.

By following these tips and being consistent with her efforts she has transformed her body and lost 27 inches so far, while enjoying the foods she loved.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

**Recently someone commented on a post asking me how I lost weight in menopause. It's been awhile since I told my story but before I tell you how I lost my weight in menopause I think it's only fair to tell you what I was dealing with in peri menopause and what brought me to finally losing that weight.

I was in my late forties around 47. I've always been on a diet literally since I've had kids, so, no stranger to dieting. But I was just getting fatter and fatter each year and it was getting harder and harder to lose weight each time and it was coming back on so fast. I was also struggling with digestion issues, some big-time food intolerances, which I got tested for. I had zero sex drive and I had no energy, I was so frustrated! I was working out sometimes two times a day, I was a spin instructor (this was all before covid) I was teaching five to six classes a week and I was embarrassed to walk into the studio. I didn't look the part at all. Here I am, an instructor, and I'm just getting fatter and fatter and I was trying so hard.

In all honesty I was a classic binge and restrict model and really stuck in that cycle. I was very strict with my calories, eating 1200 calories because I thought that’s what you had to do to lose weight. So eating 1200 calories Monday through Thursday ish and then by Friday let loose of the reins. I was definitely binging on wine, cosmopolitan's and all the foods that I wasn't letting myself have during the week. Obviously that was part of the problem but I was also in the mindset that I can exercise all those calories away and so I was so frustrated with why am I gaining all this weight even though I'm doing all this exercise? Yeah, I’m eating a bit extra on the weekends but it shouldn't be that bad and I just stayed stuck in this loop for so long. Just feeling like s*** every single Monday and saying this week is going to be better and it was just exhausting and draining. I had no energy and I’m just watching my belly get bigger and bigger. I was also suffering with hair loss as well and I knew it was time to address this issue. I said to myself,I'm going to be 50 and that's when menopause is going to hit and I’m really going to be screwed. I had no idea (seven years ago nobody was talking about menopause) and I just thought when you turn 50 that's when you're going to get this menopause belly and I realized I needed help. That's when I reached out to my coach.

That’s a little of my backstory, let's get to the good stuff, how did I lose my weight in menopause?

Calorie/macro Calculator:** https://plan.katalystfitness.net

Jump Start a 6 week nutrition and exercise program that has helped 100's of women lose weight in menopause using nutrition and exercise. Early bird pricing until 12/26, we start 1/9! https://www.menopotmeltdown.com/jumpstart

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

Most women think they have to slash calories and do cardio to lose weight in menopause. I talk to women every single day who are eating 1200 calories,, cutting out carbs and working out 5-6 days a week…⁣

⁣Then they have the expectation that when they step on that scale, it is going to be down several pounds.

When this doesn’t happen, it sends them into a spiral, thinking they are stuck and they will never get the results they want. ⁣

So now you think Why bother? You throw in the towel, order a pizza and binge Netflix for a few days.

⁣Does this sound like you? Maybe I’ve even talked to you this week or last month or sometime in the past.

Here’s the thing, there’s more to losing weight than the calories in/calories out model that so many women believe to be true and here are several factors that you might not be considering

-under eating⁣

-over exercising⁣

-not sleeping enough

-always under chronic stress

-high estrogen/low testosterone⁣

-poor digestion ⁣

-unrealistic expectations

**Just to name a few!

Lazy Girl Cooking Guide** https://www.menopotmeltdown.com/recipe-book

Jump Start is a 6 week nutrition and exercise reboot. Lose weight menopause without restricting the foods you love or doing a crazy amount of cardio! We start Monday, 1/9! https://www.menopotmeltdown.com/jumpstart

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

How Kassie has transformed her body by gaining muscle and losing 10 lbs of fat and 17.25 inches of her frame. She did this without starving or depriving herself and by hitting the weights 3-4x a week, no cardio, just daily steps. Hear how the process has been for her so far, starting with Jump Start, my 6 week nutrition and exercise reboot, and then transitioning to our 1:1 coaching, using the Menopot Meltdown Method.

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free N🚫 BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst
Have a question? Email me at kathykatalyst@gmail.com

For our clients success we use phases throughout their journey. An important tool that we use is a diet break. This is to eliminate diet fatigue, the stress from dieting itself, bringing back hormones and the metabolism and enables us to work around special events or holidays as well. Diet breaks are also helpful for client adherence as well and gives them a break mentally.

If you have any questions please let me know!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

Our client Deb Bourassa talks about how the Menopot Meltdown Method process has worked for her. She has come off of her blood pressure and anti anxiety meds, increased her muscle and has lost 20.5 inches and 7 lbs so far! All this was accomplished with eating more food, not less!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

This past week we have given over 5k away in prizes and scholarhips! Debra Radcliff was the winner of 3 months of 1:1 coaching at Katalyst Fitness and Nutrition using the 90 day Menopot Meltdown Method.

Hear from Coach Sandy, Coach Natalie and Coach Lori why they picked Debra to win!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

Listen to Alison in her own words along with Coach Lori on her amazing transformation so far! Alison started in my 6 week program Jump Start and transitioned to 1:1 coaching using the Menopot Meltdown Method after spending 8 weeks at her maintenance calories. Here's her experience with both programs so far. Way to go Alison!

To enter the scholarship giveaway, click the link below, doors shut Monday 11/7 at 5pm EST and the winner will be announced on Tuesday, 11/8, my birthday!
https://www.menopotmeltdown.com/scholarship

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

Today I had the pleasure of speaking with Shawn Needham, a compounding pharmacist and owner of Moses Lake Pharmacy in Washington. He is very knowledgeable about hormones and we discussed HRT and testosterone for women in menopause.

Shawn and his wife Janet, (also a pharmacist) own Moses Lake Professional Pharmacy, which is a specialized compounding pharmacy creating customized solutions to health problems that drug companies cannot solve. The pharmacy educates and empowers patients to take charge of their own health and has done so for over 20 years. To help do this the pharmacy does not bill any insurance so they can offer better pricing and service to the individual client. Shawn is currently a Clinical Assistant Professor for University of Washington School of Pharmacy, and teaches the Advanced Compounding Course. He has spoken on topics across the nation from hormone replacement, innovative pain therapies, and marketing a pharmacy. Shawn has a passion for helping patients achieve optimum health via hormone balancing and nutrition. He loves to spend time with family, snowboarding, hiking and mountain biking. Shawn is also an Amazon best selling author with Sickened How the Government Ruined Healthcare and How to Fix it. Shawn and Janet host an ever growing podcast, Health Solutions with Shawn and Janet Needham where Team Needham discusses everything healthcare.
Shawn's social media:
LinkedIn

Facebook

Twitter

YouTube

https://www.instagram.com/health_solutions_shawn_needham/

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

How Tammy Plett lost over 8 lbs and 13.3" in 3 months AFTER menopause at 59 years young with the 90 day Menopot Meltdown Method!

And you can too, no matter what your age is!

Tammy started with Katalyst Fitness and Nutrition and Coach Lori Longo in May after having just been transitioned out of her job.

She realized that this was the perfect time to work on herself.

To stop the process of gaining a few pounds each year. She wanted to feel good in her skin again, confident and be happy with the process.

Everything she tried had not given her enough success to continue, causing her to lose motivation, become more depressed about it and spiral even further down. She used to be a highly motivated person and she wanted that back again.

I knew she was on the right path, she just needed to make a few tweaks to her nutrition and training, she trusted me when I said it could absolutely be done and she went all in!

Coach Lori's guidance and Tammy's positive outlook and mental state has helped her push through her fat loss journey. She said she wanted to “Learn how to take care of myself for the rest of my days on earth.”

She said "I fit into clothes I have not worn in over 3 years. My tankini swim suit was very tight on my belly in March and very uncomfortable. I had to put it away and get out my smaller one cause that one became too loose! Feel better, more confident in my skin. Much stronger with the strength training and my body feels it."

She also mentioned that this was very easy to do and a sustainable approach to weight loss. She never felt hungry or deprived, if there was something she wanted, she had it!

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

Today I was joined by Anna "Rockstar" Wilson on my podcast Mastering Menopause. I found Anna on TikTok, if you're not following here there, do yourself a favor and find her under annarockstar fitness. She has incredible energy and we spoke about fitness and body positivity, her content and energy are amazing!

She was very open about the choice to have surgery to reduce excess skin from the weight loss as well as breast augmentation.

Website: https://linktr.ee/annarockstar
Instagram: https://www.instagram.com/annarockstarfitness/
TikTok: https://www.tiktok.com/@annarockstarfitness

Now accepting clients, book a 1:1 call https://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/kathykatalyst

This is our client Roni sharing her experience with our coaching. She has changed her nutrition and we tweaked her exercise. She is actually eating MORE and exercising LESS and getting great results, I an so proud of you Roni, thank you!

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow
Use this calculator to calculate your protein and macros goals!
https://plan.katalystfitness.net
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on YouTubeInstagramFacebookTikTok

Now accepting clients, book a 1:1 callhttps://www.menopotmeltdown.com/booknow
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
To contact me: https://bit.ly/kathykatalyst

This is a brief story on my coaching experience so far for 2022. In the past 24 days I've seen the biggest body composition changes by making just 1 change, increasing my protein! This episode is for all my clients and all the ladies in my Jump Start program and for you too, my listeners that want to make changes to their own bodies in menopause!

I am currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow
Use this calculator to calculate your protein and macros goals!
https://plan.katalystfitness.net
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on YouTubeInstagramFacebookTikTok

Meet Dr. Shelly Burns, a chiropractor and fellow bad ass that I found on TikTok. We talked about her experience going through perimenopause, how she adjusted her training and her thoughts on HRT. She also has a book coming out this winter called:
Menopause Tsunami: How to Ride the Hormone Waves Like a BADASS

Website: www.DrShellyBurns.com

Fit 40 Blueprint: https://killerkickstart30.com/optin2

Facebook: https://www.facebook.com/MenopauseSecrets

Instagram: https://www.instagram.com/menopausesecrets/

TikTok: https://www.tiktok.com/@menopausesecrets

I am currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

This week I talked to fitness expert, personal trainer, life coach, and author KATHLEEN TROTTER. For decades, the conventional wisdom has been that if you don't work out, it's because you're not motivated or disciplined enough. That fallacy has become a significant obstacle for people who may need a more innovative and personal approach to fitness and health.

Kathleen’s unique approach to fitness and coaching—namely, that a person’s mindset and mental health is just as critical to their overall health as the number of hours they spend at the gym—sets her apart from many of her peers. Her commitment to improving the overall wellbeing of her clients rather than just helping them hit a number on the scale comes from a place of knowing what it’s like to hate your body, as she grew up overeating, sneaking junk food and using every excuse she could think of to get out of gym class until, years later, Kathleen become her own health hero.
web: | kathleentrotter.com
fb: | FITbyKathleenT
insta: | @fitbykathleent
twitter: | @fitbykathleentBrene Brown https://www.kathleentrotter.com/2018/02/16/second-highlighted-book-gifts-imperfection-brene-brown/
Book recommendations:
Carol Dweck Mindset
Atomic Habits
You Are Not That Smart
The Chris Bosh Book

Tracking macros isn't hard but it can be confusing! In this episode I talk about:
What are macros?
Why you would track macros?
How do you track macros?

To get your macro recommendation, use this calculator: https://plan.katalystfitness.net
A video on how to adjust My Fitness Pal: https://youtu.be/jPhiNm0KezA
My free 5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart

New month new goals. I love September for goal setting. After the summer where I lack any real structure, I actually look forward to creating more of a structured routine. So what's needed? Well, you need A plan! One that is simple that you can put into action right away so this won't be just another month where things get added onto your already existing pile.

**One way to set realistic goals is to embrace the chaos that life throws your way, or simply accepting the fact that you can't control everything. It’s never going to be the perfect time to start something and it’s never going to go perfectly as planned. From there, it's easier to focus on what's important for you and work towards achievable goals.

For example, if you want to lose weight, don't focus on depriving yourself of all your favorite foods. Instead, try incorporating more protein into your everyday routine until it becomes second nature. If you’re trying to tone up, don’t focus on how many days a week you will exercise with a crazy cardio routine that’s going to have you spending hours in the gym. Instead, think what are the most effective exercises in the least amount I can do that will yield the most results?

Link with more info on Jump Start** https://www.menopotmeltdown.com/jumpstart

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

The benefits of weight training for menopausal women.

**As you may know, going through menopause is no picnic. Hot flashes, night sweats, and mood swings can make life pretty miserable. That coupled with the altered shape that happens to our bodies can make for a frustrating phase in a woman’s life. However, there is one silver lining to this hormonal storm: weight training can help to alleviate some of the symptoms of menopause.

Regular resistance training can help to reduce hot flashes and night sweats by regulating body temperature. In addition, weight lifting can help to improve mood by releasing endorphins, which have an antidepressant effect. Also, regular weight-bearing exercise helps to maintain bone density, which is important for preventing osteoporosis.**

By working specific muscle groups, weight training can help to tone and sculpt the arms, shoulders, and legs.

**Here are some tips to get you started:
1. Warmup
2. Exercise Selection
3. Training effectively and safely
4. Allowing for rest and recovery
5. Fuel Properly

Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart 3 live info sessions on the 25th, 27th and the 29th where you'll have an opportunity to ask questions to see if this program is right for you, link to register:** https://go.automationgoat.com/widget/appointment/katalyst/jumpstartinfo

Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need
Exercise regularly
Drink plenty of water
Avoid processed foods and sugary drinks
Get enough sleep
Manage your stress levels

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Weight training for women in menopause
Why it’s important, what to do and the 4 mistakes you may be making
Why is strength trining so important for women in menopause? As we age we lose muscle, this process starts around the age of 40 so if you're not actively building muscle you are losing it. This will slow down your metabolism and lead to having more fat on your body even though your eating the same and doing the same activity
What to do
Lift 3-5 times a week, whatever you have time for the program you can stick to will be the one that’s most effective.
Aim for no more than 45 min. When in menopause we want to focus on building the muscle, the most effective time frame in my opinion is 45 minutes, I don’t think anything good happens after 45 minutes if you are working out hard enough.
The 4 mistakes you may be making
1.Not lifting heavy enough
2.Not lifting with intention just going through the motions
3.Doing cardio between sets and not resting
4. Changing up your workouts all the time
I will link the video to a 3 day and 4 day program that I do I hope this helps! Please subscribe and share this with a friend if you found this helpful.
https://youtu.be/qbXg_w4FsZI

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

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Craving Foods at Night?

Here are 4 reasons why you just can't stop eating those late night snacks.

You're not eating enough during the day.

This one is very common. Grabbing a coffee for breakfast and then having a salad or something light for lunch, maybe a light snack before dinner, and then a "healthy" dinner, staying away from carbs.

Most women need around 2000 calorie to maintain their weight, when the body doesn't get the calories it needs, it will elevate the hunger hormone ghrelin. This is typically at night as the mind/body senses the balance in calories it needs and what it's been given so far, enter cravings!

You're not eating full meals.

Always grazing and not eating full meals will lead to cravings. If you eat a regular meal you will feel full and satisfied, constantly snacking but never getting in enough calories will set you up for those cravings later. Take the time to eat a full meal at breakfast, lunch and dinner.

You're overly restricting yourself.

When you eliminate foods that you love you're setting yourself up for craving that food. Telling yourself that you won't have pizza or sweets for any length of time rarely works, it actually backfires as now your mind can only think of what it's not getting and will prompt those cravings. Have you ever told your kid not to touch a hot stove only to see them have an uncontrollable urge to do it?

You're not eating enough protein.

Protein is king when it comes to killing cravings, it will help keep you full and satiated for hours. To find out how many calories and protein you should be getting a day, use this online calorie calculator: https://plan.katalystfitness.net

If you struggle with cravings at night, I recommend you try the free 5 day Menopot Meltdown Challenge, you can start any time. I have had so many women say that this has helped them eliminate those late night snacking binges!

Copy and paste the link
2https://www.menopotmeltdown.com
to start the free 5 Day Challenge.

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

**Do you have to track macros to lose weight? No, but if you want to see results then the fastest way to get there would be to track your macros. This is what we have our clients do at Katalyst Fitness. You may not want to hear this but honestly having this inconvenience for a few months is way more easier than the inconvenience of spinning your wheels month after month and not getting anywhere, maybe losing the same pounds over and over or even worse being stuck or gaining weight. Tracking macros to lose weight is the fastest way to get really dialed in on what is happening with your nutrition, what you’re eating, and where your calories are coming from.

Link to register for the free 5 day Menopot Meltdown challenge** https://www.menopotmeltdown.com

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did.

We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone, accelerating muscle loss. Since most women don’t have a lot of muscle mass to start with, it’s critical at this time to ensure more than just “adequate” amounts of protein.

For more ideas on how to get in protein, join my free 5 day challenge. I will be popping in the group all week going live with tips and answering questions. Be sure to join me live on Tuesday as I give a quick tour of my pantry and fridge, showing you how I get in 40-50 grams of protein at each meal! I’ll post the link to join but you can go to my website at http://katalystfitness.net

To contact me: https://bit.ly/kathykatalyst

We are currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

The parasympathetic system controls your rest, relax, and digest response. When the parasympathetic system is dominant, your breathing slows, your heart rate drops, your blood pressure lowers, and your body is brought back into a calm and healing state.

Putting your body in a parasympathetic state is easier than you might think; Here are Step-by-step instructions

Are you still doing a ton of cardio? Are you walking/biking/running everyday for miles and nothing is happening anymore? Let's talk about the benefits of trading cardio for lifting to get toned!
Jump Start, a 6 week nutrition and exercise reboot:
https://www.menopotmeltdown.com/jumpstart

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Many women come to me frustrated with their weight loss journey, unable to lose weight even though they are eating very little. Here's what you can do!

Online calorie calculator: http://plan.katalystfitness.net

Jump Start, a 6 week nutrition and exercise reboot:
https://www.menopotmeltdown.com/jumpstart

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

It’s our job to do the things necessary in order to make progress. Whether that’s meal prep, having a night routine, building habits, whatever it is, it has to get done. It’s not complicated, but it does take effort. You can have the best workout routine and meal plan in the world, if you don't consistently execute then it's just not going to work. If you want to get something done, do the things.

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

This week we're talking about my personal experience with HRT. I am 54 years old going through menopause and I thought I would share with you. I am not advocating for, nor am I against HRT. I'm just telling you what I have experienced for myself so far. If you have any questions please let me know!

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

A lot of women tell me they struggle trying to get in their protein requirements, here are a few tips to help you get that protein in and why it's beneficial!

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

We all can agree that nutrition is a large part of any weight loss journey, however, your behaviors & lifestyle all play a major role in your health and fitness journey.

And, it’s the stuff that MOST of the population tries to ignore or push aside.

This is the difference between justbeing fit and actuallybeing healthy.

If you have been dieting for 12+ weeks it may be time to take a break. Here are some symptoms to look out for.
You're always thinking about food.
You have no energy.
You're no longer seeing progress.

Here's the link for the Master Class: How to lose weight in your 40's and 50's without giving up wine or chocolate. https://www.menopotmeltdown.com/masterclass-1431

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

There are many reasons why you're not seeing results in spite of all your hard work and effort. Here are 7 of the main reasons.

Here's the link for the Master Class: How to lose weight in your 40's and 50's without giving up wine or chocolate. https://www.menopotmeltdown.com/masterclass-1431

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

There are many benefits of sleeping as well as negative effects if you are not sleeping well. I discuss both of those along with some tips to improve your sleep and your health.

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

**When we think of stress we think of things that make a stressed like emails from our boss or family crisis or even somebody just cutting us off in the road but stress comes in many different forms.

Having too many calories or even not enough calories is a stress on the body. Your body prefers maintenance calories it doesn't always want to be in a deficit and it doesn't always want extra calories these both add stress to the body.

Just like with calories you can you can exercise too much or too little. Working out 5 to 7 days a week and not taking rest days is a huge stress on the body. Again your body needs those rest days to recover from the stress of the workouts that you're putting them through.

My 6 week program Jump Start, is a nutrition and exercise reboot. I will set your calories and macros for you, whether you are undereating or overeating and you will get a 3 day a week full body workout program that can be done at home or in the gym. I offer this program 4 x a year, we start 4/4** https://www.menopotmeltdown.com/jumpstart

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Here's the link for the calorie calculator: https://plan.katalystfitness.net

Here's the link for Jump Start, a 6 week nutrition and exercise reboot. We start Monday, April 4th, registration closes 8pm 4/3 https://www.menopotmeltdown.com/jumpstart

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

I’m sure you’re not surprised to hear that stress has a huge impact on your hormones, your body, and your overall health. Stress has very real, physical effects on your body, and that’s because of the hormone cortisol.

Your body is releasing cortisol too frequently and that impacts everything in your body.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Skinny fat refers to someone who has too little muscle mass and too much body fat.

**People who are skinny fat often look normal or even skinny when wearing clothes, but look soft, weak, and flabby underneath.

You can become skinny fat by making diet and training mistakes. Severely restricting your calories, under eating protein, not lifting weights or not lifting weights properly, or doing too much cardio.

If you have any questions, please contact me at info@katalystfitness.net**To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my website https://katalystfitness.net

Our gut health has implications beyond healthy digestion; the state of our gut health can also regulate our mood, immune response and predisposition to weight gain. The gut relies on just the right balance of different bacteria to digest our food and to prevent infection and inflammation. The integrity of our gut lining can become compromised if it’s constantly being exposed to irritants through diet and environment. The western diet is associated with dysbiosis, this is a disruption in the gut bacterial profile. In other words, the bad bacteria outnumber the good.

How Can You Support Your Gut?
There are a few ways to improve gut health like exercise, stress management, and a healthy diet centered on protein, healthy fat and healthy carbohydrates in the form of fruits, vegetables and grains.
If you have any questions, please contact me at info@katalystfitness.netTo contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my website https://katalystfitness.net

Pros and cons of popular diets

A diet is a way to control calories to reach fat loss or health goals. You don’t need a fad diet or a diet with a label to achieve those goals. Your circumstances and current health or state of your metabolism should be taken into consideration when choosing a diet style for yourself. Let’s take a look at the pro’s and cons of 3 different eating styles that are popular for weight loss.

If you have any questions, please contact me at info@katalystfitness.netTo contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

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There's one thing that I recommend to all my clients. The ones that do this one thing are the ones that have been and are the most successful. The ones that don't do this one thing struggle to get results. It's the one thing that will make or break results with weight loss efforts.

If you would like more tips on how to use My Fitness Pal, check out this You Tube video I did, subscribe while you're there!

https://www.youtube.com/watch?v=jPhiNm0KezA

If you have any questions, please contact me at info@katalystfitness.netTo contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my website https://katalystfitness.net

L**et's get into the differences between a three-day week and a four-day-a-week program and then I'll go into the 5-day a week program as well at the end. First off, the workout that you can stick to is the one that's going to be the most effective. If you only have 3 days a week to commit that is perfectly fine, if you have 4 days a week to commit that is awesome as well but if you consistently miss one of those days in a 4 week upper/lower split and you're only getting in 3 days a week then that would be a disadvantage.

This podcast will tell you exactly how I program a 3 day and 4 day a week workout.
If you have any questions, please contact me at info@katalystfitness.net**To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my websitehttps://katalystfitness.net

Here you are working out 6 days a week to the new Beach Body program that just came out or cueing up your 5th Peloton workout of the week and committing to eating 1200 calories or less a day and nothing is happening, nothing. No weight loss and no sexy toned muscles. That toned and lean body with defined muscles are not going to be achieved with these modalities.

The toned and tight body you want is going to take a lot more than 1200 calories and some time on the treadmill or your peloton. Gaining lean muscle through weight lifting and fueling your body with the calories it needs is what you should to be doing.

Here are some common workout and diet myths;

1. You have to feel sore to have a good workout.

2. Low reps bulks, high reps tones

3. Lifting heavy makes you bulky

4. You need 1200 calories to lose weightTo contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

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Almost every day I’m having conversations with women who are consistently not eating enough food for their daily needs or/activity levels, they have no idea how much food they can actually eat in a day. They don’t know how to eat to support their health and work towards their goals and they don’t understand the relationship between food, proper nutrition and training.

Basically they’re not eating enough food!

In this episode I will tell you what happens when you don’t eat enough food. (It's more common than you think!)

Use my online calorie/macro calculator http://plan.katalystfitness.net

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net/blog/

Reverse Dieting, who it's for and how to do it:
https://www.buzzsprout.com/1658926/9424216-reverse-dieting-who-it-s-for-and-how-to-do-it.mp3?download=true

**When it comes to our mindset during menopause, a lot of us have adapted the “fixed mindset”.

Phrases like “I can’t lose weight in menopause” or “menopause sucks” or “it’s my hormones, why even try?” come up fairly often in conversations I have with women.

Try adapting a growth mindset around menopause, those phrases could be replaced with “I guess I need to try something different” or “what are the efforts I need to do that will lead to my success?”.**To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

**Today’s guest is Paige Knapp, she is a friend of mine who is also a NASM personal trainer & health coach. She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of Western States.

We talked about all the New Years diets, simple things you can do to improve your health and alcohol and gut health.**

Follow Paige on Instagram:https://www.instagram.com/imperfectlypaigewellness/ and check out her website:http://imperfectlypaigewellness.com/ig-links/

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Happy New Year! What is the New Year without some shiny new goals? Here is a simple exercise that you can use to create those big picture goals, whether it's being more productive or having a leaner body. Using this process will identify the habits needed to reach those goals and any obstacles that are surely to come up in your pursuit of these goals!

A lot of women fear menopause and the hormonal changes that it brings. Menopause is inevitable, we all go through it, however, it doesn't have to be something we fear.

Unfortunately, most women don't adapt to their changing bodies and fail to adjust their lifestyle and habits. This in turn has a huge impact on hormones and how you will feel in menopause.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

What a day of eating 1800 calories looks like.

In previous episodes I’ve talked about macros, calories, and the importance of protein for women and weight loss. Let’s put this all together so you can see what a typical day of eating looks like.

First off, you’ll need to figure out how many calories you need in the first place and then we can go from there. Use my online nutrition calculator to calculate your maintenance calories.http://plan.katalystfitness.net

Most women need anywhere from 1500-2000 calories, depending on daily activity level and occupation.

Let’s take a 50 year old woman, who is 5’4” and weighs 140 pounds and is relatively active.

Her daily needs to maintain weight are about 1800. Here's what a day of eating might look like for her.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Are you sabotaging your progress every weekend?

I know I was!

**Every Monday I would start over, again. I used to be a spin instructor and my Monday morning class was packed and I’d usually start it off by saying "Alright.. it's time to work off those weekend calories!"

I was drinking excessively, and basically eating like an asshole...**

But every Monday I got a chance to start over which made me feel better about my weekends.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Let’s talk about food guilt, restriction and the "What the hell" mentality.

After a holiday weekend we are often filled with guilt over the weekend and decide to get super strict with our diet or exercise and so you make a plan.

✔️ I just need to eat less and stop snacking at night. ________ are my downfall.

✔️ I need to exercise more, instead of ___ days a week I need to do ___.

✔️ I need to eat healthy and get rid of all the junk food.

✔️ I need to add on 30 minutes to my workouts.

All of THAT doesn’t sound fun to me. Eat less food and take out the foods you love? ❤️ Add more time/things to do into your already busy schedule?

And here’s the thing…If you’re in your 40’s and 50’s going through stages of menopause, those are not the things you need to be doing.

**✅ You don’t need to take away the foods you love.

Besides, when you take away the foods you love now you want them even more and then giving in to temptation makes you feel bad ⁣and you start this whole cycle.**

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Here are some of the strategies that I use for myself and my clients through the holidays or during travel. Whether you are looking to achieve weight loss goals or are just looking to maintain, I hope you find these helpful!
To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

You need to establish and manage your goals and expectations based on what you’re actually willing to do, this is an important part of the process. It’s pretty rare that we are doing everything right, so if results aren’t happening as soon as you thought they would, look at your level of effort. Maybe you’ll need to reevaluate your expectations based on what you can actually do. It’s not about being perfect, it’s about being consistent with the effort. Here’s an exercise that you can do to set yourself up for success. It’s called Mental Contrasting.To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Your thoughts about food
The All-or-Nothing Mindset
Your Metabolic State
Stress
Your Habits and Lifestyle

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

Flexible dieting and fat loss -
Are you someone who gets nervous or anxious or beats yourself up for eating something "bad" or going over your calories, First, there is no such thing as a "good" food or "bad" food. "Right" food or "wrong" food. "Healthy" or "unhealthy." It’s just food And, yes, you can sometimes eat too much (or even too little). But there isn't a single food that is inherently good or bad.
Here’s the not-so-sexy truth about fat loss is...it’s not easy. It’s not quick. It’s not fun or glamorous. Fat loss sucks. Straight up, it sucks. But, there are ways to make it suck less and be more sustainable. You don’t need to eliminate everything in your life or starve yourself.To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net

Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

Reverse dieting , who it’s for and how to do it . My main focus is going to be on women who have been chronically dieting or under-eating for years, maybe even decades! This is the process that I use for my online clients to bring their metabolism back up so that they can then go into an effective fat loss phase.Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net/blog/

This was from a presentation that I did today.

Check out Jump Start, my 6 week nutrition and exercise reboot.
https://www.menopotmeltdown.com/jumpstart

Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net/blog/

Why isn’t your body changing?

Here’s 6 reasons why, in spite of you cutting calories and increasing cardio, your body still looks the same.

The body will adapt, if you’re no longer losing weight in a deficit, it’s because your body has adapted to those lower calories. Spend some time at maintenance to reset your metabolism, if you don’t, you will stay stuck here.

Scale fluctuations in women are normal, Scale weight is just data that can be useful but if you don’t look at it like that, it can be a mind 🤯

Focusing on how many calories you are burning rather than focusing on getting a kick ass weight sesh in to improve your muscle tone is exactly why your body isn’t changing.

When things aren’t changing right away you give up or you get inconsistent with your diet, your workouts and your sleep. Changing your body takes time and a system to keep you consistent.

Check out Jump Start, my 6 week nutrition and exercise reboot.
https://www.menopotmeltdown.com/jumpstart

Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net/blog/

Body Recomposition: How to Lose Fat and Gain Muscle at the Same TimeMost women trying to lose weight want a toned body, however, Most women who are trying to lose weight focus on hitting a lower number on the scale rather than gaining muscle.

Body recomposition is weight loss that emphasizes losing fat and gaining muscle at the same time.

Recomposition means “to form something again or in a different way,”

Your Body composition is the amount of fat and fat-free mass (muscle, bone and water) your body contains.

We can alter you body composition favorably to get the look that you want. Decreasing the lumps and bumps and getting Toned and shapely with all the curves in the right places. It’s not just a diet, it’s a lifestyle of fitness and nutrition that lead to healthy changes in your body’s ratio of fat to muscle.

Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:
https://plan.katalystfitness.net

To incorporate everything I talked about, I created a 6 week program. Here's the link to Jump Start, we begin 10/18.
https://www.menopotmeltdown.com/jumpstart

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at https://katalystfitness.net/blog/

Can you drink alcohol and lose weight? Sure you can, but it will slow the process down. Now, I’m not anti-alcohol but let’s talk about the impact that alcohol has on weight loss.To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Try out my calorie calculator!
http://plan.katalystfitness.net

For more info on Jump Start, click the link below:
https://menopotmeltdown.com/jumpstart

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

How many years have you been dieting?
Seriously, how long?

10 years? 20 years? 30 years? 40 years?

And yet, you still have faith that “this” time “this” diet will work.

Each time you diet aggressively, you lose muscle, the faster the weight loss, the more of that “weight” loss is muscle. But here’s the thing that sucks when you inevitably regain that weight and what is altering your body shape.

The weight you gain back is ALL fat.

Yet most of you will repeat the process over and over.
Check out what one of my clients form Jump Start had to say this week, it's sooo good!!

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

For more info on Jump Start, click the link below:
https://menopotmeltdown.com/jumpstart

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

**Today I want to talk about the three things that are more effective than anything else in reaching weight loss goals and then maintaining that weight loss. You might be wondering if it's a killer HIIT workout or a special supplement or diet. Nope, these are three very basic and simple things and they all work in conjunction with each other.

Weight Training for Women**https://youtu.be/qbXg_w4FsZI

To contact me: https://bit.ly/kathykatalyst

To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

**Today’s guest is Ruby Cherie she is a coach that helps women ditch the restriction mindset, get strong and sculpted, building their confidence and losing the fat for for good! I found her on her podcast and I was immediately drawn to her message and started consuming all her content. You’re going to want to follow her on IG!

We talked about the struggles women face with weight loss due to their mindset, lack of patience, high stress levels and the need to do and control everything. How nutrition affects your metabolism and digestion and how eating low calorie diets will affect these both negatively.

Follow her on Instagram:** https://www.instagram.com/rubycherie.coachingspecialist/
and on TikTok: https://www.tiktok.com/@rubycherie1/video/6917465295720353025
and her podcast 100% Real with Ruby
https://podcasts.apple.com/au/podcast/100-real-with-ruby/id1571464398

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

**Today’s guest is Paige Knapp, she is a friend of mine who is also a NASM personal trainer & health coach. She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of Western States.

We talked about training, gut health, simple things like box breathing that you can do to improve your health and foods being touted as healthy that are actually killing your gut.

Follow Paige on Instagram:https://www.instagram.com/imperfectlypaigewellness/ and check out her website:**http://imperfectlypaigewellness.com/ig-links/

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

**Food choices and how they can make or break your diet. Whatever phase of dieting you are in, whether it’s in a deficit to lose weight or in a surplus to build muscle or reverse diet out of the diet you were just in.

Your food choices will help you feel full and satiated if you’re in a deficit or can help avoid feeling full if you are trying to increase your calories.

You may be wondering why someone would want to increase their calories. Well, if you’re reverse dieting out of a previous diet or have been following a very low calorie diet for a long time this may be necessary. I hear this all the time from women, I just can’t eat anymore, I'm just not hungry. While this may have a lot to do with beliefs that certain foods will make you fat and you are avoiding them, it doesn’t eliminate the fact that you still need to bring on more calories to bring up your metabolism and hormones and certain foods will help with that full feeling while still increasing calories at the same time.

Check out this guide for foods, for a visual, head over to my Instagram, Facebook or TikTok.

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:*https://www.menopotmeltdown.com/booknow*
Follow me on YouTube*InstagramFacebookTikTok* check out my blogs at Blog Spot**

To be successful with weight loss, you have to prepare your body, metabolism and mind for that to happen.

Most of us women spend all our time dieting because that’s what “we know’. This is the reason why you are no longer losing weight.

Weight loss is a marathon, you don’t just go out and run one, you have to train to prepare for it.

Without preparation, your marathon will feel like you’re running in flip flops.

Spend time in maintenance (out of a deficit, eating MORE calories) so your metabolism can repair and reset.

Once training is complete, lace up those sneakers, find your pace, and run your race.

I help women in menopause lose weight, a part of this process is the prep phase. If you’re tired of running in flip flops send me a message.

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

Last week I talked about why eating 1200 calories isn't working for you and your weight loss. Here are the steps to take to get you out of the corner you painted yourself into. This is a process called reverse dieting and is usually the diet after the diet to bring you up to maintenance. However, if you've spent an extended period in a low calorie diet, you will need to do this before you can go into another fat loss phase. The diet before the diet.

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

If you're only eating 1200 calories (or less!) and not losing weight, this episode is for you!

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebookTikTok check out my blogs at Blog Spot

Ladies, you're going to love this episode with Aram Grigorian, aka @4weekstothebeach.
I absolutely love his approach to fitness, nutrition and coaching. Every time he does a post I instantly think "I wish I had said that!"

We had a great conversation on working with women, training, mindset, myths that are still out there regarding weight training for women, gut health and so much more! I know you will enjoy this episode.

Be sure to follow him on Instagram so you don't miss his great posts!
https://www.instagram.com/4weeks2thebeach/
You can connect with him here:
https://www.4weeks2thebeach.com/

B.S. Economics - Quinnipiac University, Precision Nutrition Level 1 Coach

Nutrition Coaching Institute Level 1 + 2, NCI Mindset + Hormone Specialist

Certified Functional Strength Coach, Former Crossfit Level 1, Former NASM CPT

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

In this episode I will walk you through the exact steps to use to set up My Fitness Pal for weight loss in menopause.

Here is the You Tube video How To Set Up My Fitness Pal:https://youtu.be/jPhiNm0KezA

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

I was looking forward to and enjoyed this conversation with Aditi Guha, she helps women with PCOS lose weight and gain control of their symptoms. The information and wealth of knowledge she has is beneficial not just for women with PCOS but all women who are dealing with hormonal issues or weight gain. Follow her on Instagram, this is where I found her and she has some great information.

Follow her on Instagram at https://www.instagram.com/aditiguhaofficial/
and take her free quiz: https://www.weightlossgamechangers.com/weight-gain-root-cause/
and her free master class https://www.weightlossgamechangers.com/webinar-2021/

To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

If you’ve ever followed a specific diet like low carb or keto, then you have unknowingly tracked your macros. What are macros? Macros are macronutrients, the makeup of the calories you are eating in the form of protein, carbs and fats.

**Tracking macros instead of tracking calories puts an emphasis on what foods you are eating rather than just a set amount of calories. This is beneficial for people trying to lose weight or athletes who have performance goals. For weight loss, calculate your maintenance calories and then drop that number by 300-500 calories to start. Then you want to make sure you’re getting at least 25% of your calories from fat. From there, calculate your protein needs at .7-1.0 grams per lb of ideal body weight, and the rest of the calories would come from carbohydrates.

By tracking macros you will see that there is room for the foods you love by making a few adjustments here and there. It gives you more food freedom since nothing is off limits. My online clients love the results they get once they start tracking macros and incorporate a flexible dieting approach.

For help with tracking macros, I have a 6 week program called Jump Start that rotates every 7-8 weeks, for more info check out this link:
https://www.menopotmeltdown.com/jumpstart

To work with me 1:1 and get your fastest weight loss and belly fat reduction results, check out my website for more info: www.katalystfitness.net
or book a call with me so we can talk about your goals and how I can help get you there!**To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

I'm so excited for you to hear this conversation that I had with Jeff Hoehn. Jeff and I met at Mind Pump's Train the Trainer event in 2018(?) and we both are currently being coached by Jeremiah Bair. Jeff is a CSCS Strength and Nutrition Coach and very knowledgeable about nutrition and strength training and he's one of the nicest guys in the fitness space I know!

We talked about training, nutrition, reverse dieting and my love for wine lol. Check it out!

Follow Jeff on Instagram
https://www.instagram.com/jeffh91_/
and subscribe to his newsletter for a ton of information!
https://linktr.ee/jeffh91_

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Are you struggling with fat loss in menopause and wondering why even though you are eating less and exercising more it just isn't working?

Then this episode is for you my friend! My online clients are having this same struggle as well which led them to work with me. I lead them through a reverse diet, having them eat more calories to get their metabolism back up and get their body to a place where it will release the fat rather than storing it.

What, eat more and lose weight? Yes!!

Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Today I'm joined by Dr. Stephanie Cacic for a conversation about Intermittent Fasting. I get this question almost every day from women looking to lose weight using this protocol. I'm very excited to have Dr. Stephanie Cacic come on and talk about this subject. I've been pretty vocal about why I don't use IF for my female clients in peri/menopause who are looking for fat loss. She has an unbiased and scientific view on IF for women after looking at various studies, trials and working with her own clients in her practice.

I've been following Dr. Steph.food.body.mind on Instagram for a while now, her content is amazing! Follower her on Instagram
https://www.instagram.com/drsteph.food.body.mind/

Check out her website:
https://www.fineformcoaching.com

Here is the link to the study she was referring to:
https://pubmed.ncbi.nlm.nih.gov/23512957/

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311
Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

Goldilocks principle

The Goldilocks principle states that something must fall within certain margins, as opposed to reaching extremes. When the effects of the principle are observed, it is known as the Goldilocks effect. The Goldilocks principle is derived from a children's story "The Three Bears" in which a little girl named Goldilocks finds a house owned by three bears. Each bear has their own preference of food, beds, etc. After testing each of the three items, Goldilocks determines that one of them is always too much in one extreme, one is too much in the opposite extreme, and one is "just right".

This principle is the crux of how we should be looking at exercise, diet, lifestyle and stress in terms of menopause.
Exercise, not too much or too little.
Diet, don't eat too much or too little.

This really is a time when moderation is key, in all aspects, to sail through menopause. It doesn't have to be a struggle!

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

A quick update on my progress getting photo shoot ready while going through menopause!

If you want to get in touch with me please reach out at www.katalystfitness.net
Blog SpotYouTubeInstagramFacebook

**The benefits of soluble fiber include increased satiety (feeling full after eating), as well as improved gut and metabolic health.

Insoluble fiber is best known for its ability to regulate digestion and its laxative effects. While soluble fiber slows digestion, insoluble fiber adds bulk to stools and reduces the time it takes for food to move through the digestive system.

www.katalystfitness.net
Facebook https://www.facebook.com/kathy.cote.90
Instagram www.instagram.com/kathykatalyst
TikTok @kathykatalyst**To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Please welcome Lorraine Miano, she is a certified Health Coach and hormone health expert through The Institute for Integrative Nutrition.

Lorraine offers menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices.

She wrote and published her first book,

The Magic of Menopause; A Holistic Guide to Get Your Happy Back!
https://www.amazon.com/Magic-Menopause-Holistic-Guide-Happy/dp/1944134069

**The book helps guide women through the struggles they face as they begin menopause and helps tackle the daily changes such as balancing hormones holistically, getting a better night’s sleep, and reducing or eliminating hot flashes to name a few.

We had a discussion about how menopause is so much different than it was for our grandmothers. The environment we live in today and the exposure to toxins being the main difference and the root cause for many menopause symptoms that we are experiencing today.

I really enjoy talking to Lorraine, she is a wealth of knowledge and we both have a love for the sauna, she'll be back next month!
Follow Lorraine!
Instagram: https://www.instagram.com/themagicofmenopause/
Facebook: https://www.facebook.com/TheMagicOfMenopause/
Website: https://www.themagicofmenopause.com/

Find the Dirty Dozen list here as well as Skin Deep https://www.ewg.org/

To get in touch with me with any questions, to work with me one on one , or to talk about a good time for your own appearance on this podcast, please go to
www.katalystfitness.net**

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

The Magic of Menopause: A Holistic Guide to Get Your Happy Back!

As we are going through menopause, the name of the game is moderation, we can't fitness our way out of it, in fact, that is ony making things worse.

If you're ready to make the changes necessary to your lifestyle and diet to finally lose that menopause weight gain, send me a message.
www.katalystfitness.net

Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Today I had a conversation with Jeremiah Bair, he's an online nutrition and training coach and an expert on the science of nutrition and training. He also just so happens to be my nutrition and training coach (and inspired me to become one as well) and is getting me ready for my upcoming photo shoot. He is a wealth of knowledge when it comes to weight loss.

You're going to love this episode, Jeremiah explains nutrition as the primary driver for fat loss, weight training versus cardio and why women can't get "jacked" or bulky when lifting weights. We also discuss why bulgarian split squats are so damn hard!

A huge thank you to Jeremiah for coming on, here's how to get in touch with him:

Listen to his podcast Living Lean: Living Lean
Website Bair Fit Website
Instagram: https://www.instagram.com/jeremiahbair
Facebook: https://www.facebook.com/bairfit

To get in touch with me:
Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
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As women, we are told we just have to deal with our hormones. That it’s normal to be miserable in menopause.

Bloating, mood swings, hot flashes, cravings and weight gain are just a part of life for us. Deal with it.

We think we’re gaining weight because we’re eating too much and not exercising enough so we eat less and exercise more.

In fact, that’s the opposite of what we should be doing. Our bodies are ever changing, even more so as we go through peri/menopause.

Get in touch with me through my website www.katalystfitness.net

Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

10 Ways to Reduce Menopause Symptoms

Menopause begins in the late 40s or early 50s for most women and it usually lasts for a few years. At least two-thirds of women will experience symptoms of menopause like hot flashes, night sweats, mood swings, irritability and tiredness. On top of all that, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes.

Here is a list of 10 ways to reduce the symptoms of menopause.

As we get older it's so easy to get stuck in a routine and the same old thing. I was feeling a little stagnant and decided I needed to shake things up a bit!

Ladies, it doesn't matter how old you are! It does matter however, how well you take care of your body. Your 50's are your midlife, the period between being young and then not so young, although age is truly just a number.

Mentally and physically seek to push yourself and don't get stagnant!

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To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Today I'm joined by Abby Higgins, a Nutrition Therapy Practitioner. She works with clients and athletes to help support their symptoms and finally heal their body.

She does this by putting a focus on supporting the foundations first, which include nutrition, digestion, blood sugar regulation, fatty acid balance, mineral balance, and hydration.

www.abbyhiggins.com
https://www.abbyhigginswellness.com
https://www.instagram.com/abbyhiggins.fntp
https://www.tiktok.com/@abbyhiggins.fntp

Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did.

We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone. All of which leads to accelerating muscle loss. Since most women don’t have a lot of muscle mass to start with, it’s crucial at this time to ensure more than just “adequate” amounts of protein.

Are you always dieting or fasting? You’re not giving yourself a chance to eat enough protein, let alone enough calories. You can’t gain muscle or prevent muscle loss on lower calories or chronically being in a negative energy balance.

**As you lose more and more muscle past 40, your metabolism will slow down and we then start becoming more frail and prone to injury.

Women need .07-1.0 grams of protein per lb of body weight.

You might be thinking there’s no way you can eat that much protein! Yes, you can, but more importantly, you should, and I’ll tell you how.**

Most of my clients need help with this at first. You’re basically trading in carbs for protein. We have an almost unlimited supply and access to convenient carb sources (chips, crackers, cookies, breads, pastas and alcohol), but readily available and convenient protein sources are a little harder to find. In fact, you need to make some effort and this is what I help my clients with.

Here are some examples of proteins and how to combine them to get anywhere from 35-50 grams per meal.

Once my clients consistently hit their protein goals, they start losing weight and increasing muscle, which is exactly what we want when we’re in menopause!

I suggest starting of with a 5 day challenge to see how much protein you are eating, all you need to do is track protein grams. Forget about calories and macros, just grams of protein, that's it, let me know how you do!

Can I get photo shoot ready in menopause?

After successfully losing weight and doing my first photo shoot in March of 2020, I figured it was time to do another one the first week of July, 2021. Here’s my journey so far and why this may not be the best time for me to get as lean as I need to be for a photo shoot, hormonally speaking.
Find me at www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
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**Why Your Scale Sucks-

Are you elated when the scale goes down or depressed when it goes up? You are more than just a number on the scale. Your scale only measures one thing—your weight. Your weight can fluctuate every day, sometimes by as much as 5 pounds, depending on a variety of factors. There are a lot of reasons the scale reflects a certain number and there are other things you can measure to determine if your diet is a success or not.

If your mood depends on the number you see between your feet, you may want to consider taking a break. Set goals that don’t focus on weight. Maybe getting in your first pull up or stringing together 10 solid pushups. By getting stronger over time, you’ll likely be losing fat as well. Pay attention to the things that matter—how your clothes fit or how you’re sleeping. You’re not a number!**

If you’re struggling to reach your fitness goals consider working with me 1 on 1. We’ll discuss your goals, lifestyle, challenges, and situation. Then we work on a plan that works best for you, send me a message and let’s talk!

Please reach out at www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

A very large factor to longevity and health is managing stress. It's also, without a doubt, a huge factor affecting women in perimenopause. By managing your stress you can impact your hormones positively and have a smoother ride through the hormonal changes your body is experiencing.

Today I had the pleasure of interviewing my very first guest, my friend Rachel Espana. Rachel is an expert on all things adrenal fatigue., wait until you hear her story. She is a certified holistic Nutrition Consultant and Board Certified in Holistic Nutrition. Her coaching practice focuses on adrenal fatigue.

After overcoming adrenal fatigue herself, she’s passionate about helping other high achievers who are struggling with burnout. Rachel uses her knowledge and personal experience to help clients correct imbalances in their nutrition, lifestyle, and mindset, so they can rebuild their energy and get back to living their lives!

Follow Rachel on Instagram:
https://www.instagram.com/rachel.leanne.wellness/

Get her Free 5-week adrenal fatigue roadmap using this link https://view.flodesk.com/pages/5f84ee21874828c661437ada

Check out her website:
https://www.rachelleannewellness.com/

These are the 3 most common scenarios that I find with women in their 40's and 50's who are in peri/menopause and trying to lose weight.

I'll go over the Type A Overachiever/Under eater
The Weekend Binger and
The Unknowing

Each one of these types have specific hormone issues that they are typically dealing with and they all have hormone issues in common.

I break it down for you and offer a solution to these common scenarios. If you have any questions or don't seem to fit in any one of these categories and need help I'd love to talk to you!

Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

“𝐈 𝐞𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲.”

This is something that I hear all the time...

Eating healthy doesn’t mean you’re eating enough. Or in the proportion your body needs. Typically when someone comes to me saying that they eat healthy it almost always means they are restricting themselves, in one way or another, either calorically or nutritionally.

They may be eliminating “bad” foods like cheese or bread or eliminating entire food groups like dairy, meat or all the carbs.

Trust me I get it! In this day and age it’s so confusing. Eat this, don’t eat that, coffee’s bad, no wait, it’s good again. Don’t eat fats, wait, eat all the fats. Our perception of what is healthy and what isn’t is skewed. There’s no such thing as bad foods and good foods. Sure, some foods are better than others nutritionally speaking, but the purpose of food is to give you energy. Whether it’s from kettle corn or an apple, each one still provides energy. When you eliminate certain foods or food groups, you’re also eliminating the possibility of nutrients.

Please reach out at www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
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There are some do's and don'ts when it comes to intermittent fasting. It has been shown that IF can be effective for weight loss but use caution if you are in perimenopause.
I go over the benefits of a circadian rhythm fasting style that will be much more beneficial when you are in perimenopause, eliminating the stress from not eating, improving your digestion and ensuring you're getting in enough nutrients to support your body, hormones and health.

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To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

𝐘𝐨𝐮 𝐰𝐨𝐫𝐤 𝐨𝐮𝐭, 𝐰𝐡𝐲 𝐝𝐨𝐧’𝐭 𝐥𝐨𝐨𝐤 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮 𝐝𝐨?

𝟒 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.

Intention and mindfulness.

Are you going to the gym just because you "have" to?

You're not taking adequate rest times, and you're rushing your workout.

Half assed effort equals half assed results and we want full ass results, right?

You're not lifting heavy enough.

To actually stimulate muscle growth you need to lift appropriately heavy.

You're not eating enough.

To develop your muscle and get the toned, rocking body you want, you need to feed your body. You’ll need more than 1500 calories in most cases to build that muscle and adequate amounts of protein, like 30% of your calories.

Set your intentions when you step foot in the gym, be mindful and pay attention to the muscles you’re working. Slow down for crying out loud and give yourself and your body the full attention it deserves. Be a bad ass and start lifting as heavy as you safely can, challenging yourself, your mind and your body. Feed your body, you can’t grow muscles if you are always in a deficit, not giving your body the calories it needs. By applying these 4 principles you’ll start seeing results and people will say, “Damn, have you been working out?” Why yes, yes I have!

If you have any questions please contact me at
www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
Follow me on YouTubeInstagramFacebook check out my blogs at Blog Spot

When you're in perimenopause you're training is going to need a change as your body changes. You may notice that what once worked is no longer working for you. Stress is at an all time high and those cardio sessions are doing more harm than good at this point, especially if you're trying to lose weight.

Here is an example of a 3 day full body workout that my clients have great success with, whether at home or in the gym.

Rather than focusing on a number on your watch, build some muscle and strength to help you now and in the future.

If you would like a copy of this workout, please reach out at www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
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Welcome back, this is the second episode. Today we're going to be talking about diet and how it can help with negative symptoms you might be experiencing in perimenopause. Most women spend 4-8 years here on average, sometimes more, up to 12 years. Perimenopause can start as early as 35 but the average age is 45 so let's acknowledge the changes you’re going through and address the simple things that you can do to ease those crazy symptoms.

As our hormones and metabolism change we experience symptoms we may never have had before. Focus on a healthy balance of foods to help with issues like mild depression, mood swings and anxiety, hot flashes and night sweats, and lastly, digestion issues like constipation, bloating and weight gain.

**Honestly, the first and easiest thing you can do is shift your diet.

Here are the steps you can take:
Incorporate plenty of fruit and vegetables.
Get adequate protein at each meal, super important when in perimenopause.
Eliminate highly processed foods.
Consider limiting alcohol and caffeine if you have these symptoms.
Benefits of herbs and supplements.

Next week I'll be discussing how you can optimize your workouts while you're in Perimenopause.If you have any questions please contact me at
www.katalystfitness.net
or send me an email to
kathykatalyst@gmail.com
Follow me on YouTube*InstagramFacebook check out my blogs at Blog Spot*

Welcome to Mastering Menopause, I'm Kathy Cote' from Katalyst Fitness and Nutrition and I created this podcast to help women in their 40's and 50's navigate through perimenopause and menopause using nutrition, fitness, lifestyle and mindset. This is an introduction to my experience and how I found these 4 pillars to be a turning point in my health and wellness.

Why is no one talking about perimenopause? I was living in dread of menopause, but it's perimenopause that had me on a hormonal rollercoaster of symptoms, not unlike what I experienced in puberty.

Follow me on YouTubeInstagramFacebook check out my blogs at Blog SpotTo contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311