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 the Menopause Space Feels So Confusing-Internet vs Reality

    6D AGO

    Why the Menopause Space Feels So Confusing-Internet vs Reality

    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...

    21 min
  2. How Danette Lost 17 Pounds in 10 Weeks and Is Now Eating More to Maintain It

    APR 10

    How Danette Lost 17 Pounds in 10 Weeks and Is Now Eating More to Maintain It

    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...

    12 min
  3. Strength Training in Menopause with Katalyst Coach Megan Hart

    APR 1

    Strength Training in Menopause with Katalyst Coach Megan Hart

    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...

    41 min
  4. Cooked weight vs raw weight: How I log my protein

    MAR 28

    Cooked weight vs raw weight: How I log my protein

    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...

    6 min
  5. The Peptide Gold Rush: Why I’m Not Jumping In

    MAR 16

    The Peptide Gold Rush: Why I’m Not Jumping In

    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...

    19 min
  6. Recap of the Be One Health Conference-Peptides and the Power of Your Mindset

    MAR 3

    Recap of the Be One Health Conference-Peptides and the Power of Your Mindset

    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...

    40 min
  7. Making a Case for Tracking Macros

    FEB 23

    Making a Case for Tracking Macros

    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...

    14 min
  8. How I Finally Found Food Freedom- My 20 Year Disordered Eating Story

    FEB 16

    How I Finally Found Food Freedom- My 20 Year Disordered Eating Story

    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...

    18 min
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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 - 2026
  • Episodes
    261
  • Rating
    Explicit
  • Copyright
    © 2026 Mastering Menopause
  • Show Website
    Mastering Menopause

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