Mastering Menopause

Kathy Cote
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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.

  1. How My Clients Are Losing 5–9 Pounds in Just 14 Days

    1日前

    How My Clients Are Losing 5–9 Pounds in Just 14 Days

    In today’s episode of Mastering Menopause, I’m breaking down the real results from the 14-day Rapid Fat Loss phase my clients and I just completed — and why this approach works so well for women in menopause when it’s done correctly. We kicked this round off on January 5, right after the holidays. With inflammation high, stress elevated, and diet breaks already built in, I knew the timing was perfect for a strong fat loss response. And the results did not disappoint. Across this group, women lost anywhere from 4 to 9.4 pounds in just 14 days, dropped up to 4.2 percent body fat, and lost 5 to 8 inches, primarily from the waist. Even my leaner clients saw meaningful changes — and I personally dropped 6.2 pounds myself. In this episode, I explain why rapid fat loss is not something my clients do all the time, how it fits into my 90-day FIT AF framework, and why building metabolism first is non-negotiable if you want fast fat loss without rebound. I also walk you through: Why the first week always shows the biggest dropWhat’s really happening when the scale stalls in week twoHow strategic calorie increases can restart fat lossWhy hunger stays low after the initial transitionHow sleep, energy, and workouts often improve during this phaseExactly how we reintroduce calories without regaining the weightThis episode is for women in menopause who feel stuck, frustrated by slow progress, or scared that faster weight loss will “just come back.” When rapid fat loss is structured, protein-forward, and time-bound, it can be one of the most effective tools for creating momentum and long-term success. I also share details about my upcoming free 5-day Menopot Meltdown challenge starting January 26, designed to help you build the foundation you need before attempting any fat loss phase. Lose 3-5 lbs in 5 days, kick those cravings, increase your energy, and shrink that belly!  We start Monday 1/26. Registration ends Saturday at 6pm ET. Live kick off call with a shopping list, recipes and all the details Sunday 11 am EST.  https://www.menopotmeltdown.com If you’re ready to stop spinning your wheels and start seeing real results, this episode will show you what’s possible. 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

    24 分鐘
  2. The #1 Pattern I See Keeping Women Over 50 Stuck

    1月13日

    The #1 Pattern I See Keeping Women Over 50 Stuck

    Things are never going to calm down, and if you're waiting for the perfect moment to prioritize yourself, you're going to be waiting forever. In this episode, I'm tackling the #1 pattern I see keeping women over 50 stuck: putting everyone else's needs ahead of their own. If you've ever told yourself "I'll start once things settle down" or "I just don't have time right now," this episode is your wake-up call. You'll learn: Why the "I don't have time" excuse is keeping you burnt out, inflamed, and exhaustedThe real reason you struggle to make yourself a priority (hint: it's not about time)The airplane oxygen mask principle—and why your family needs you to put yourself firstSimple, practical strategies to create non-negotiable self-care habits without overhauling your entire lifeHow to set boundaries and delegate tasks (even when things won't be "perfect")Why your future self—three months, six months, or next summer—is counting on you to start NOWThis isn't about being selfish. It's about being sustainable. Your hormones demand it. Your metabolism demands it. Your future health demands it. Bottom line: Midlife doesn't slow down, but you can choose to show up for yourself anyway. I'm sharing my word for 2026 (discernment) and challenging you to stop treating your needs as optional. Ready to make 2026 the year you finally put yourself first? Listen now. 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

    13 分鐘
  3. GLP-1s vs Aggressive Dieting: What the Research Actually Shows

    28/12/2025

    GLP-1s vs Aggressive Dieting: What the Research Actually Shows

    In this episode of Mastering Menopause, I follow through on a promise from my last episode and dive into the research comparing GLP-1 medications with aggressive dieting and the results surprised a lot of people. This is not a GLP-1 bash. These medications absolutely have their place, especially in diabetes management. But when it comes to fat loss, inches lost, and momentum, the data tells a different story. I reference and credit Not Another Nutrition Podcast, where Martin MacDonald breaks down this study in detail. Please give it a listen, it's way more in depth as Martin tackles common misconceptions like “GLP1s are the easy way out,” “Aggressive Diets require extreme willpower,” & “Pills do not change habits!” and explains why both GLP1s and Aggressive Diets remove food noise in different ways. A 12-week study conducted at the University of Nottingham that directly compared: A GLP-1 group using semaglutideAn aggressive diet groupA combination of bothThe results were clear. The aggressive diet group lost more than double the weight, 29 pounds vs 13 pounds, with significantly greater fat loss, despite the appetite suppression effects of GLP-1s. Even more surprising, combining GLP-1s with aggressive dieting did not improve results at all. No extra fat loss. No better adherence. No added benefit. I also talk about: Why aggressive dieting does not require more willpower when done correctlyWhy there were zero dropouts in the aggressive diet groupHow GLP-1 users often struggle to eat enough protein due to nauseaWhy muscle loss is a real concern for midlife women using GLP-1sWhy aggressive dieting removes food noise, decision fatigue, and burnoutIf you’re a woman in your  50s who’s been stuck eating 1,200 calories, frustrated by slow progress, or wondering whether GLP-1s are your only option, this episode will challenge what you’ve been told. This conversation isn’t about extremes.  It’s about choosing the right strategy, at the right time, for the right goal. 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

    21 分鐘
  4. Why I Don't Believe Losing Just 1 lb a Week Is The Best Approach For Women In Their 50s

    22/12/2025

    Why I Don't Believe Losing Just 1 lb a Week Is The Best Approach For Women In Their 50s

    For years, women in their 50s have been told that losing one pound a week is the “smart” and “sustainable” way to lose weight. I believed that too until I started seeing what actually happens in real life. I explain why slow fat loss often kills momentum, how easy it is to unintentionally erase a 500 calorie deficit, and why a properly timed aggressive approach can actually be more sustainable for the right woman. In this episode of Mastering Menopause, I break down why the slow 1 lb a week approach often fails women in midlife, not because they’re doing anything wrong, but because the strategy doesn’t match real life, real stress, or real hormones. I share the story of a recent client who followed a structured rapid fat loss phase and experienced results most women are told aren’t possible anymore: 11 pounds lost in 21 days20.5 inches lost Significant reduction in belly measurementsNo  sugar cravings after 3 daysMore energy, confidence, and motivationThis wasn’t starvation and it definitely wasn’t luck. You’ll also learn: How metabolic adaptation shows up in women over 50Why mindset and momentum matter just as much as caloriesHow faster results can actually improve long term adherenceIf you’ve been stuck at low calories, frustrated by slow progress, or wondering why you’re doing everything right with nothing to show for it, this episode will give you a completely different lens on fat loss in menopause. And if you want to explore what this approach could look like for you, book a call with me in January. 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

    31 分鐘
  5. From Frustrated to Fit: How Sherrie Dropped 5% Body Fat in 8 Weeks

    13/12/2025

    From Frustrated to Fit: How Sherrie Dropped 5% Body Fat in 8 Weeks

    When Sherrie joined the program, she was stuck. Her weight hadn’t changed, but her belly, thighs, and butt were growing — and nothing made sense. She was eating less, working out more, and feeling more defeated by the day. Fast forward 8 weeks and everything has changed. ✅ 10 inches down ✅ 5% body fat lost ✅ Fitting into jeans from 4 years ago ✅ Enjoying holiday foods without gaining weight ✅ Eating 2,000+ calories a day and seeing visible muscle definition In this episode, I’m sharing Sherrie’s journey, her mindset shifts, how she broke free from food rules, and what it really looks like to reclaim your body without starving, suffering, or giving up carbs. Listen to hear: How Sherrie finally let go of “carbs are the enemy”What it’s like to eat cereal, waffles, and still lose fatThe moment she realized she was no longer “fighting every pound”How she feels confident, sexy, and energized in her body againReady to experience your own Fit AF after 50 transformation? Send me a message or fill out the coaching application to talk about what Katalyst can do 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

    23 分鐘
  6. Take The Stress Out Of Holiday Tracking-Chat GPT Hack

    26/11/2025

    Take The Stress Out Of Holiday Tracking-Chat GPT Hack

    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

    23 分鐘
  7. Festive AF Masterclass: How to Eat MORE and Not Gain Weight This Holiday Season

    20/11/2025

    Festive AF Masterclass: How to Eat MORE and Not Gain Weight This Holiday Season

    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 worksWhat maintenance calories look like for most women (spoiler: 2,000-2,200!)The exact roadmap from now through FebruaryWhy 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

    1 小時 2 分鐘
  8. How Undereating Wrecks Your Metabolism in Your 50s

    17/11/2025

    How Undereating Wrecks Your Metabolism in Your 50s

    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

    14 分鐘
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關於

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.

資料

  • 創作者
    Kathy Cote
  • 活躍年份
    2021年 - 2026年
  • 單集
    251
  • 分級
    兒童不宜
  • 版權
    © 2026 Mastering Menopause
  • 節目網站
    Mastering Menopause

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