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. 2d ago

    Cutting Through the BS: A Nuanced Look at Fat Loss, Training & Health with Andrew Coates

    Cutting Through the BS: A Nuanced Look at Fat Loss, Training & Health with Andrew Coates “I’m doing everything right. I eat healthy. I exercise. So why am I STILL not making progress?” If you’ve ever felt that way—especially in midlife—you’ll want to hear Andrew Coates’ answer. Andrew is a personal trainer, writer, speaker, and host of the Lift Free and Diet Hard podcast, and he’s known for something we desperately need more of in the fitness and health space: nuance. In this episode, we cut through some of the biggest claims and absolutes being thrown around online about fat loss, hormones, menopause, cortisol, cardio, heavy lifting, GLP-1s, peptides, supplements, and more. We also get into why a grain of truth can so easily become “THE truth” on social media—and how empathy, fear, and frustration can make questionable advice incredibly convincing. Andrew shares how he decides who to trust, why he intentionally surrounds himself with experts who challenge his thinking, and some of the people he recommends following, including Dr. Jen Gunter, Amanda Thebe, Dr. Lauren Colenso-Semple, Dr. Dwayne Jackson, Dr. Crystal Guevara, and Dr. Spencer Nadolsky. We also tackle: • What menopause actually changes—and what it doesn’t • Hormones, calories, and body-fat distribution • The cortisol and cardio conversation • Heavy lifting and training intensity • GLP-1s, protein, resistance training, and muscle loss • Alcohol, sleep, and fat loss • Peptides, collagen, supplements, and “shiny object” syndrome • Zone 2 vs. higher-intensity cardio, steps, and NEAT • How to recognize credible voices in a very noisy industry This isn't an episode about choosing another camp. It's about learning to look at fitness, nutrition, and health with more context, more critical thinking, and a whole lot less BS. About Andrew Coates: Andrew is a personal trainer, online coach, fitness writer, speaker, and host of Lift Free and Diet Hard. With more than 23,000 hours of hands-on coaching experience, his work has appeared in Men’s Health, T Nation, Muscle & Fitness, BarBend, and other major fitness publications. Listen to Lift Free and Diet Hard: https://andrewcoatesfitness.com/podcast/ 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...

    Cutting Through the BS: A Nuanced Look at Fat Loss, Training & Health with Andrew Coates

  2. Oct 19

    Using Form Videos to Progress Faster and Get Toned After 50

    Are you lifting weights consistently but wondering if you’re actually training hard enough—or if your form is holding you back? In this episode of Mastering Menopause, I’m sharing one of the simplest tools I use with my clients (and with my own coach!) to get more out of strength training: film your sets. A quick video can tell you SO much more than you think. Are you using momentum instead of the muscle you’re trying to work? Is your form starting to break down? Could you actually lift heavier? Are you stopping a set with five reps left in the tank when you thought you only had two? I break down how I use form videos to assess technique, intensity, and reps in reserve (RIR) and decide whether it’s time to increase the weight, decrease it, or simply clean up the movement. We also talk about why you shouldn’t be doing the exact same workout with the exact same weights week after week and expecting your body to change. If you want to build muscle, look more toned, and change your body composition after 50, progressive overload matters—and that means tracking what you’re doing. I’ll also explain why your strength can feel completely different from one workout to the next depending on sleep, carbs, stress, fatigue, and recovery—and why one unexpectedly strong day might be the perfect opportunity to go for a PR. And if filming yourself in the gym feels awkward? I have something to say about that too. 😉 In this episode: 00:00 Client Form Check 00:20 Show Intro 00:37 Why Film Your First Set 02:03 Fix Your Form Fast 02:52 How I Use Video Feedback With Clients 04:49 Getting Over Feeling Awkward on Camera 05:27 Gym Culture, Phones & Tripods 07:13 Send Me Your Set 08:41 Why You Need to Track Your Weights & Reps 10:51 Energy Swings, Recovery & PR Days 12:41 Your Challenge + Wrap-Up Your challenge: Film your first working set. Watch it back. Look at your form, pay attention to your reps in reserve, and ask yourself: Could I have done more? Because if your goal is to get stronger, build muscle, and look more toned after 50, simply showing up isn’t enough. We want to progress. 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...

    Using Form Videos to Progress Faster and Get Toned After 50

  3. Oct 12

    Workout Smarter, Not Harder To Get Results Over 50

    Are you sweating through group fitness classes week after week, pushing hard, but wondering why your body composition isn’t changing? If you're a woman over 50, you might be falling victim to one of the biggest marketing myths in the fitness industry: the "muscle confusion" trap. In this episode, we’re breaking down why random workouts and endless variety are keeping you stuck, what your changing hormones actually need right now, and how to shift from working out harder to working out smarter. In this episode, you'll learn: The truth about "muscle confusion": Why your muscles don't need to be confused—they need clear, repeatable signals to adapt. The Group Fitness Trap: Why constantly changing routines prevents the consistency needed for real physical change. Progressive Overload Made Simple: How to track your foundational movements (squats, hinges, pushes, and pulls) so you can actually see and measure your progress. Reps in Reserve (RIR): The foolproof way to gauge your effort, lift heavy enough safely, and avoid injury or burnout. Ready to stop guessing and start building the lean muscle and strength you deserve? Tune in and let's get to work! I offer personalized coaching plans delivered straight to your pocket via TrueCoach. Have questions or want to see if it’s a good fit? Book a quick 15-minute chat with me: https://www.menopotmeltdown.com/book-quickchat-now Thank you so much for listening! Please share this episode with a friend who needs to hear it, and leave a review so more women over 50 can find us. 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...

    Workout Smarter, Not Harder To Get Results Over 50

  4. Oct 5

    Weight Loss in Menopause: Labs to Run Besides Your Hormones

    Everyone wants to talk about estrogen and progesterone, but when you can't lose weight in menopause, the answer is often hiding in other labs. I just got back from Raleigh, where I spent time with my mentors and fellow coaches from the Functional Nutrition Metabolism School, the program where I learned how to read labs five years ago. It reminded me that I don't talk enough about this part of my coaching, so today I'm walking you through the labs I want to see from my 1:1 clients, and how I use them to decide where we start. Fat loss still comes down to calories in vs. calories out. But how we get there looks different from one woman to the next, and your labs help tell us what to work on first. In this episode: Why you don't need labs to know you're in perimenopauseWhy a full thyroid panel matters, not just TSHHow insulin can creep up for years before your blood sugar doesThe inflammation markers I look at, and why inflammation makes fat loss harderIron, B12 and vitamin D, and why you should test before you supplementOptimal ranges vs. "normal" rangesWhat to do if your doctor pushes back, and how to order labs yourselfHow to prep for your blood drawHow the Symptom Scorecard points us in the right direction while we wait on labsFREE RESOURCES Here’s a cheat sheet for labs that you can ask your doctor to run and what those tests are for. https://docs.google.com/document/d/1BdjUK1Sec9xG7xM5s4jjrPFul42AIQJ0Wu5J8BYdeqs/edit?usp=drivesdk Symptom Scorecard: https://link.katalystfitness.net/widget/quiz/KsN9hzy1y2m2w3zPjWx8   THE FALL EDIT 6 weeks of 1:1 coaching for $599, open through October 12. We'll review your labs and scorecard, then take you through a fat loss phase built for your body, so you can go into the holidays feeling confident. Join here: https://go.katalystfitness.net/fitaf-fatloss-accelerator Coaches: if you want info on the Functional Nutrition Metabolism School, send me a message and I'll share the details. If this episode helped you, please share it with a friend, leave a review, or share it in your stories and tag me. It means so much! This episode is for educational purposes only and is not medical advice. Always talk with your healthcare provider about your labs and health decisions. 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...

    Weight Loss in Menopause: Labs to Run Besides Your Hormones

  5. Sep 21

    Why I changed my coaching process for women over 50, in menopause.

    I’ve completely changed my mind about how I approach fat loss for women in menopause, and my only regret is that I didn’t do it sooner. I used to believe slow, steady weight loss was the best and only sustainable approach. But I kept watching women struggle to maintain a calorie deficit for months, then lose motivation when the scale barely moved. In this episode, I’m sharing why I changed my mind and the approach that we are taking for our clients to get incredible results. If you’re tired of losing and regaining the same weight—or dieting for months without seeing meaningful progress—this episode may completely change the way you think about fat loss in menopause. 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 I changed my coaching process for women over 50, in menopause.

  6. Aug 31

    Denise- Down 42 Pounds in 5 Months: Rapid Fat Loss for Menopause Clients

    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...

    Denise- Down 42 Pounds in 5 Months: Rapid Fat Loss for Menopause Clients

  7. Aug 3

    How Julie Lost 19 Pounds in 7 Weeks

    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...

    How Julie Lost 19 Pounds in 7 Weeks

  8. Jul 20

    Why “Eating Healthy” and Doing More Cardio Isn’t Moving the Scale After 50

    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...

See All (276)

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
    276
  • Rating
    Explicit
  • Copyright
    © 2026 Mastering Menopause
  • Show Website
    Mastering Menopause

You Might Also Like