Mastering Menopause

Kathy Cote
  • 4.6 (25)
  • NUTRITION
  • UPDATED BIWEEKLY

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

    2D AGO

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

    DEC 13

    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 min
  3. Take The Stress Out Of Holiday Tracking-Chat GPT Hack

    NOV 26

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

    NOV 20

    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

    1h 2m
  5. How Undereating Wrecks Your Metabolism in Your 50s

    NOV 17

    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 min
  6. The Power of a Reverse Diet: Sherrie's experience enjoying food freedom

    NOV 4

    The Power of a Reverse Diet: Sherrie's experience enjoying food freedom

    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

    16 min
  7. How to Maintain After 50 Without Giving Up Wine, Travel, or Fun

    OCT 20

    How to Maintain After 50 Without Giving Up Wine, Travel, or Fun

    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 itThe habits I take with me on vacation (yes, even Vegas weekends!)Simple swaps that make maintenance effortlessHow aggressive dieting actually rewired my relationship with foodWhy you can have abs and a life — when you learn to think differently about food and freedomIf 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

    23 min
  8. Testosterone for Women in their 50s

    OCT 3

    Testosterone for Women in their 50s

    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 womenHow to know when it’s time to get testedWhat labs to request and how to read “normal” vs. “optimal” levelsThe 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 testosteroneWhy lifestyle — stress, nutrition, and training — is just as important as hormone therapyAs 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

    21 min
See All (248)

4.6
out of 5
25 Ratings

About

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.

Information

  • Creator
    Kathy Cote
  • Years Active
    2021 - 2025
  • Episodes
    248
  • Rating
    Explicit
  • Copyright
    © 2025 Mastering Menopause
  • Show Website
    Mastering Menopause

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