Mastering Menopause

What if losing weight in menopause didn’t have to mean spending months on end in a calorie deficit? In this episode, I’m sharing the incredible progress of my client Denise, who came to me with a significant weight-loss goal after her doctor had been encouraging her to consider a GLP-1. She wanted to try a different approach first. Five months later, she’s down 42 pounds — and we’re doing it very differently than the traditional “eat less and lose a pound a week” model. We’ve been using short, strategically planned Rapid Fat Loss phases , followed by periods at higher calories where she maintains her results, enjoys more flexibility, continues strength training, and prepares for the next phase. I’m breaking down: • Why Rapid Fat Loss is NOT the same thing as crash dieting • How we use protein and strength training to prioritize muscle while losing fat • Why I feed my clients UP before an aggressive fat-loss phase • How Denise has been able to repeat these short phases • Why knowing exactly when a diet ends can make it psychologically easier • Why this approach needs to be individualized — and isn't appropriate for everyone • We need to rethink fat loss for women in their 40s, 50s and 60s Because maybe the answer isn't spending MORE time dieting. Maybe we need to get more strategic about when we diet, how aggressively we diet, and most importantly — when we get OUT. And this conversation isn't over. In the next episode, I'm digging into the old way vs. the new way of losing fat in menopause — and why I've changed the way I coach women who feel like nothing works anymore. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Can women lose weight quickly during menopause without relying on endless cardio, meds or another restrictive fad diet? Julie lost 19 pounds, 5.5 inches and 4.4 percentage points of body fat in just seven weeks with a personalized menopause weight-loss strategy. In this client success story, Julie shares how tracking macros, prioritizing protein, strength training and receiving personalized coaching helped her finally see results. She also explains the mindset shift that helped her stay consistent, make herself a priority and build confidence along the way. If you’re a woman in menopause who is struggling with weight gain, belly fat or knowing how much to eat, this episode will show you why the right numbers, strategy and accountability matter. Ready to stop guessing? Book a free call with me when you complete the coaching application. https://go.katalystfitness.net/fitafcoachingapp Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Why “Eating Healthy” and Doing More Cardio Isn’t Moving the Scale After 50 You're doing the cardio. You're eating healthy. You're trying so hard... so why isn't the scale moving? If you're over 50 and feel like you're doing everything "right" but still can't lose weight, this episode is for you. I'm breaking down the three biggest mistakes I see women making that keep them stuck in the cycle of losing and regaining the same 5–10 pounds. These are the exact mistakes I made for years—teaching spin classes, eating "clean," doing Whole30, and exercising more than ever... while my body refused to change. In this episode, you'll learn: Why cardio is a poor long-term weight loss strategy The difference between eating healthy and eating for fat loss Why healthy foods can still keep you from losing weight The simple shift that will finally get the scale moving again If you're tired of working harder without seeing results, it's time for a better strategy, not more restriction. Next week: I'll break down the five strength exercises that give women over 50 the biggest return for building muscle and changing body composition. Don't miss it! Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

If you're doing all the "right" things trying to lose weight in menopause—eating 1,200 calories, working out every day, cutting carbs, skipping breakfast—and the scale still won't move, this episode is for you. I know exactly how frustrating that feels because I lived it. At 49, I was doing two-a-day workouts, teaching multiple spin classes every week, trying keto, intermittent fasting, and eating as little as possible. Instead of losing weight, I was exhausted, losing my hair, developing thyroid issues, and watching the scale refuse to budge. Everything changed when I stopped focusing only on calories and started focusing on macros—especially protein. In this episode, I share: Why counting calories alone wasn't enough during menopause The biggest nutrition mistake I see women making Why MyFitnessPal's default macro recommendations can work against your goals How increasing protein helped me lose 25 pounds while eating more food An easy first step you can take today to see if your nutrition is holding you back If you've been blaming yourself because nothing seems to work anymore, I want you to know this: you probably don't need to try harder—you need a better strategy. Calorie Calculator: https://katalystfitness.net/katalyst-fitness-nutrition-calculator/ Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In this episode, I walk you through exactly how to implement a reverse diet, including how to calculate your maintenance calories, when to increase calories gradually versus jumping straight to maintenance, and what to expect during the process. Last week, we talked about why chronic dieting and years of eating too little can leave you stuck in a weight loss plateau. This week, we're taking the next step: how to actually reverse diet. If the thought of increasing your calories makes you nervous, you're not alone. For many women in menopause, eating more feels completely backwards. But when you've been maintaining your weight on very low calories, your body may need a period of maintenance before it's ready for an effective fat loss phase. In this episode you'll learn: How to calculate your maintenance calories Whether you should increase calories all at once or gradually Why protein is the first priority What biofeedback markers tell you your body is responding Why the scale may temporarily increase—and why that doesn't mean you've gained fat How to know when you're ready to transition into a fat loss phase Maintenance is the foundation that allows you to lose fat more effectively and maintain your results for the long term. If you've been stuck eating less and less with nothing to show for it, this episode will help you understand why eating more strategically might be exactly what your body needs. Calculate your Maintenance Calories: https://katalystfitness.net/katalyst-fitness-nutrition-calculator/ Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Description: Are you doing all the "right" things—barely eating, skipping meals, and working out harder than ever—only to find the scale hasn't budged? You are not alone. In this episode, we’re breaking down the "restriction trap" that keeps so many women stuck in a plateau during menopause . We explore why chronic calorie restriction is often the biggest obstacle to your goals. You'll learn: Why 1,200 calories is rarely a sustainable or effective starting point for hormonal health. The truth about the scale: Why your weight might fluctuate when you finally start fueling your body properly. The "Reverse Dieting" approach: How eating more can actually help you break through plateaus and protect your muscle mass. Stop treating your body like a problem to be solved and start fueling it for sustainable, long-term success. If you're ready to break the cycle of restriction and understand the math behind healthy, hormonal-friendly weight loss, this episode is your roadmap. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Have you ever felt like you're doing everything right in menopause and the scale still won't budge? In this episode of Mastering Menopause, I'm pulling back the curtain on the Rapid Fat Loss approach I've been using with my clients and on myself. After months of travel, stress, inflammation, and feeling "off," I decided it was time for a reset. Just five days into the protocol, I'm down 2.5 pounds, my inflammation is noticeably lower, my cravings are gone, and I'm experiencing what Martin McDonald calls "diet utopia". That point where food stops controlling your thoughts and hunger becomes incredibly manageable. I also share: • Why traditional 1 pound per week dieting often fails women in menopause • The biggest mistake women make when trying to lose weight • How clients like Stacy and Pam are losing 4–6 pounds in their first week • Why this approach creates GLP-1 style appetite control without using GLP-1 medications • The difference between aggressive fat loss and chronic dieting • How to know if this strategy is right for you If you've been stuck, frustrated, and overwhelmed by all the noise around cortisol, hormones, supplements, weighted vests, and the latest menopause trends, this episode will give you a different perspective. The truth is, fat loss in menopause doesn't have to take forever. Ready to find out what's actually keeping you stuck? Book a free strategy call and let's talk about your goals: Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In Part 2 of Becky’s real client case study, you’ll hear an actual coaching conversation breaking down what happens after fat loss, and how women in menopause can maintain their results without obsessively tracking every bite forever. We talk about: • The transition out of dieting phases • Why maintenance feels scary for so many women • Learning to trust your body again • Scale fluctuations and why they don’t mean failure • How to handle vacations, weekends, alcohol, and social events • The mindset shift from restriction to freedom • What “normal eating” actually looks like after coaching This episode gives you an over the shoulder look inside the real coaching process we use inside Katalyst Fitness and Nutrition. If you’ve ever wondered: “Will I gain the weight back?” “Do I have to track forever?” “How do I actually maintain results long term?” This episode is for you. Kathy Coté is a menopause coach and founder of Katalyst Fitness and Nutrition, helping women over 50 lose fat, build lean muscle, and redefine what’s possible in midlife. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

This is a replay of tonight’s FIT Formula workshop. We had such a great turnout and so many amazing questions. Inside the workshop we covered: • why eating less and doing more cardio stops working in menopause • how to repair your metabolism before fat loss • the exact FIT Formula framework we use with clients • why maintenance is the missing piece for most women • how women are losing fat while eating more food and training less This workshop is especially important if you feel like: • your body suddenly changed in menopause • you’re doing “everything right” but nothing is working • your belly fat keeps increasing despite eating healthy • you’re exhausted, frustrated, and confused by all the conflicting information online Watch the replay because there is a LOT of information in this one. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Why does fat loss in menopause feel so hard… even when you’re doing everything right? If you’ve been stuck eating 1,200 calories, doing more cardio, and still not seeing results, this episode will show you exactly why. This is Part 1 of a real client case study, where I take you inside an actual coaching conversation with my client Becky. No fluff. No theory. Just what actually works. Becky came in doing what most women in menopause are told to do: eating less, trying to be “good,” and pushing harder with workouts. And like so many women… it stopped working. In this episode, we break down: Why eating too little slows fat loss in menopause How Becky went from under-eating to fueling her body properly What a rapid fat loss phase actually looks like (and what results to expect) The truth about scale fluctuations, water weight, and fat loss How to hit protein goals without going over calories How to eat out, enjoy life, and still see progress We also cover: Hormones, stress, and how they impact fat loss Why “just eat more protein” isn’t enough (and what to do instead) The biggest mistakes women make when trying to lose weight in menopause Becky’s experience with GLP-1s and why it didn’t solve the root problem One of the biggest breakthroughs Becky shared: For the first time, she finally understood what her body actually needed… and how to do it consistently. That’s when everything changed. If you’re tired of guessing, frustrated with conflicting advice, and ready for a smarter approach to fat loss in menopause, this episode will give you clarity. 👉 In Part 2, we go deeper into what happens after fat loss, including how to maintain results, increase calories, and stop the cycle of starting over. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

The menopause space has exploded, but with all the noise comes a lot of confusion. One expert says it’s cortisol. Another says fasting. Someone else says supplements, peptides, weighted vests, or microdosing GLP 1s. Meanwhile, women are left wondering what actually matters and who to trust. In this episode, I break down why the menopause world feels so overwhelming right now, where misinformation shows up, and why so many women are being sold complicated solutions before addressing the basics. We talk about: • Why menopause itself is not the automatic reason you can’t lose weight • How sleep, stress, thyroid health, nutrition, and training actually impact results • The problem with one size fits all advice • Why I stay in my lane as a coach and focus on what truly works • The low hanging fruit most women are missing My approach is simple: support the body, build strength, improve metabolism, create sustainable nutrition habits, and stop chasing every trend on the internet. If you’ve been feeling confused, frustrated, or like everyone has a different answer, this episode will help bring clarity. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In 10 weeks, Danette lost 17 pounds and dropped over 3.5% body fat, but more importantly, she completely changed how her body looks and feels. “I had amazing results… I lost seven pounds during the first two weeks… and I was totally astonished.” And that was just the start. “I just feel amazing… my clothes fit so much better… my jeans are loose… it’s such a confidence booster.” In this episode, I’m breaking down exactly how Danette did it with Coach Megan's guidance and why this works so well for women in menopause. No more guessing No more eating less and hoping No more spinning your wheels with cardio You’ll learn: how we used a rapid fat loss phase to kickstart results why protein and strength training made the biggest difference what most women get wrong when trying to lose weight in menopause and how to actually create visible body composition change And we also talk about the part most women NEVER consider… What happens after the weight loss. Because this is exactly where most women lose their results. We’re bringing her calories up, pulling back on tracking, and teaching her how to maintain this body without starting over again. This is the difference between losing weight… and actually keeping it off. If you’ve been doing everything right and still not seeing changes, this episode will show you exactly what’s missing. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In day two of my training workshop, I’m joined by Coach Megan Hart to break down how to strength train for fat loss and body recomposition in menopause. We cover why body composition matters more than BMI, the difference between weight loss and fat loss, and how losing weight without lifting can lead to a “skinny fat” look, especially if you’re undereating or using GLP-1s without enough protein. Megan explains why strength training 3–4 days per week, adequate calories, and at least 100g+ protein help preserve muscle, support metabolism, improve insulin sensitivity, and protect bones. We talk about avoiding excessive cardio and overly intense workouts that can spike cortisol, using progress photos and measurements, and building a simple, structured plan (3-day full body or 4-day upper/lower) with recovery, sleep hygiene, and supplements like fish oil and creatine. If you wan the full workshop, you can get it here: Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you. This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in menopause. When protein cooks, it loses water and typically shrinks by about 25%. That means if you’re not accounting for that, you could be underestimating your protein and calories. In this episode, I walk you through exactly how to calculate it easily plus a little tracking hack that I use as well. If you're already logging it a certain way, then by all means, please keep doing it your way! • Protein shrinks when it’s cooked • The 25% rule and how to use it • How to convert cooked weight back to raw • Why I prefer logging protein as raw in MyFitnessPal • A simple math hack to make this easy (no overthinking required) This is one of those small details that can make a big difference in your results. If you’ve ever felt like you’re doing everything right but not seeing progress, tightening up your tracking could be the missing piece. And if you need help dialing this in, feel free to reach out to me directly. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Peptides are everywhere right now. Over the past week I attended a three day seminar teaching coaches how to add peptides to their business. The results being presented were impressive and the money being made in this space is even more impressive. So I had to ask myself the question, should I be offering peptides to my clients? In this episode I take you behind the scenes of what I learned and why I ultimately decided not to jump into the peptide gold rush. This isn’t about saying peptides don’t work. They absolutely have their place. But the truth is my clients are already getting incredible results without injections, GLP-1 medications, or expensive peptide stacks. Inside this episode I share why I’m sticking with the methods that already work for women in menopause, nutrition, strength training, lifestyle, and mindset. One of my clients recently lost 15 pounds in nine weeks, and many women in my program lose 5 to 9 pounds in just two weeks using our rapid fat loss protocol once their metabolism is primed. And that’s exactly what we focus on. If you’ve been struggling with stubborn weight gain in menopause and feel like the rules have completely changed, you’re not crazy. They have. I’m inviting you to my free 3-day workshop where I’ll show you exactly how we approach nutrition, training, and mindset for women in menopause. You’ll walk away with your own macro targets, a 3-day strength training plan, and the mindset tools to finally stop the cycle of dieting and self sabotage. 3/23-3/25 7:30 pm EDT Join the workshop here: https://go.katalystfitness.net/fitaf-menopause-workshop Because yes, losing 10–15 pounds by summer is absolutely possible. You just need the right approach. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In this episode of Mastering Menopause, I’m sharing a huge takeaway from a last minute health and mindset conference I attended in St. George, Utah, hosted by Jimmy Rex. We get into what surprised me most, the speakers who completely blew me away, and why the real theme of the weekend wasn’t just “health hacks,” it was mindset, neuroplasticity, and the power of the story you tell yourself. I also talk candidly about peptides, GLP 1s, and why I’m cautious about how they’re being marketed online. This is not something you dabble in for 30 days and suddenly become an expert. If you’re considering peptides, this episode will help you think smarter about safety, sourcing, blood work, and why foundational habits still matter most. Highlights include: • How building muscle and longevity should be the real goal in midlife • A powerful neuroplasticity story from Dancing with the Stars alum Ashley Diallo • Gut health insights that go beyond symptom chasing and get to root cause • Why labs and individualized protocols matter before trying any intervention • A jaw dropping story from Nick Yarris about survival, resilience, and mental strength • How the weekend reignited my motivation to finish my book https://www.instagram.com/mrjimmyrex/ https://www.instagram.com/dp_fit/ https://www.instagram.com/mobrossette/ https://www.instagram.com/itsashleynovak/ https://www.instagram.com/kirsten.asher.brossette/ https://www.instagram.com/nickyarris/ https://www.instagram.com/drnicholashowland Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

I’m making a strong case for tracking macros, especially for women in their 50s who feel stuck, frustrated, and tired of dieting. If you’re still counting calories, guessing your protein, or saying “I eat pretty healthy” but not seeing results, this episode will open your eyes. I break down why tracking macros gives you real data instead of assumptions, how it helps you increase your metabolism safely, and why it’s actually the fastest and most enjoyable way to lose fat. I talk about: • The difference between counting calories and tracking macros • Why most women dramatically underestimate protein • Why I start clients in a maintenance phase before fat loss • How tracking leads to true food freedom • How our clients lose weight and maintain it without tracking Tracking isn’t about obsession. It’s about information. And information gives you power. If you’re ready to stop guessing, stop chronically dieting, and finally learn how to lose weight in a way you can maintain, this episode is for you. Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/mastering-menopause-macros Simplifying Macros Masterclass Learn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works. https://go.katalystfitness.net/simplifyingmacros Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

Twenty years ago, I dug Valentine’s Day chocolates out of the trash. And that moment kicked off 15 years of restriction, rules, all-or-nothing dieting, and solid disordered eating patterns that I didn’t even recognize at the time. In this episode of Mastering Menopause , I’m sharing the story of the Valentine’s Day that changed everything — the 1,200 calorie era, the keto obsession, intermittent fasting, marathon training, and the years of believing I just “couldn’t be trusted” around food. I was really good at losing weight. I just sucked at maintaining it. I lived in the constant cycle of: • Restrict Monday through Thursday • Blow it on the weekend • Start over on Monday • Create new rules • Break them • Beat myself up I stopped baking cookies for my kids. I wouldn’t keep “trigger foods” in the house. I truly believed I had no control. Until I learned how to eat in a way that actually supported my metabolism instead of fighting it. In this episode, I talk about: • How restriction creates obsession • Why 1,200 calories isn’t the solution • The mental freedom that comes from tracking macros properly • Why protein is the secret sauce • The difference between control and food freedom • And how I can now have two chocolates and move on with my life This is especially for the woman in her 40s or 50s who feels stuck in the restrict–binge–restart cycle and thinks menopause is the reason she can’t maintain weight loss. It’s not. Your metabolism just needs a different approach. If you’re ready to break the cycle, I’m currently enrolling for the FIT AF Metabolic Fat Loss Accelerator — a 4-week program where we spend: • 2 weeks at true maintenance • 2 weeks in a precision fat loss phase • With macro guidance, workouts, and real food freedom https://go.katalystfitness.net/fatloss-accelerator If this episode resonated, share it with a friend who needs to hear it. You don’t have to live at war with your body or food anymore. Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

I don't think most women understand the concept of eating at maintenance calories vs maintaining their weight on deficit calories. If you’re eating 1,400 to 1,600 calories and not losing weight, this episode is for you. One of the biggest misconceptions I hear from women in menopause is this: “I must be eating at maintenance because my weight isn’t changing.” But maintaining your weight and eating at your true maintenance calories are two very different things. After years of chronic dieting, your metabolism adapts. Your body learns how to survive on fewer calories, fat loss stalls, energy drops, digestion slows, sleep suffers, and belly fat becomes harder to lose. Most women blame menopause, but what’s really happening is an underfed metabolism. In this episode of Mastering Menopause, I break down: • The difference between maintenance calories and metabolic adaptation • Why eating more is often the first step to fat loss after 50 • How chronic dieting downregulates your metabolism • Why the scale jumps when you increase calories (and why it’s not fat gain) • How restoring calories helps reduce belly fat and improve energy • Why maintenance calories are the foundation for sustainable fat loss I also explain how I calculate true maintenance calories for my clients, why most women are not actually at maintenance, and why trying to diet harder on already low calories is exactly why fat loss has stopped working. This episode is especially for women who feel stuck, tired, frustrated, and afraid to eat more, even though what they’re doing clearly isn’t working. Your metabolism isn't broken, it's underfed. I also share details about my new 4-week Metabolic Fat Loss Accelerator, where we spend two weeks restoring metabolism at maintenance calories before moving into a strategic fat loss phase. This is the same process I use with my one-on-one clients, just in a faster, structured format. If you’re ready to stop chronic dieting and start working with your metabolism instead of against it, this episode will give you clarity and direction. https://go.katalystfitness.net/fatloss-accelerator Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...

In this guest episode of Mastering Menopause, I sit down with Alicia, better known as AliciaXL on Instagram, TikTok, and Facebook. I found her through a clip shared by Brad Jensen, and I have been binging her content ever since. She is hilarious, brutally honest, and documenting her weight loss journey in a way that is refreshingly real. We talk about why she chose full transparency, how accountability keeps her on track. Alicia shares what it’s really like to lose weight when it isn’t pretty or perfect, how she handles low days, how she stays consistent when motivation is gone, and why tiny wins matter more than big, unsustainable overhauls. We also get into practical nutrition and tracking. Alicia explains why tracking isn’t obsessive, it’s awareness, and why most people wildly underestimate portions and calories. We talk protein goals, simple meal building, and how she makes “real life” cooking work without overcomplicating it. Plus, she shares her favorite tips, her most unhinged food combos, and the mindset shift she’s most proud of, learning how to stop hating herself and start talking to herself like someone worth fighting for. If you’ve ever felt stuck, overwhelmed, or tired of trying to do this perfectly, you’re going to love this conversation. Instagram: https://www.instagram.com/aliciaaxl/ Send us Fan Mail 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 I 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! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros 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 Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...