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PODCAST

Mastering Menopause

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.

health & fitness nutrition

All Episodes

23:02

Take The Stress Out Of Holiday Tracking-Chat GPT Hack

Mastering Menopause ·

2025/11/26

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

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61:58

Festive AF Masterclass: How to Eat MORE and Not Gain...

Mastering Menopause ·

2025/11/20

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 maint...

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14:16

How Undereating Wrecks Your Metabolism in Your 50s

Mastering Menopause ·

2025/11/17

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

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16:15

The Power of a Reverse Diet: Sherrie's experience...

Mastering Menopause ·

2025/11/04

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,

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23:26

How to Maintain After 50 Without Giving Up Wine,...

Mastering Menopause ·

2025/10/20

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

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20:47

Testosterone for Women in their 50s

Mastering Menopause ·

2025/10/03

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. “optim...

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36:51

Reverse Dieting & Rapid Fat Loss for Women in Menopause

Mastering Menopause ·

2025/09/17

In this episode of Mastering Menopause, I share client wins from the latest 2-Week Rapid Fat Loss Protocol, where our clients have lost 4–5.6 pounds so far in just the first week. I explain why not everyone is ready for an aggressive fat loss approach and why priming the metabolism with a reverse diet is essential before jumping into a deficit.You’ll learn:Why eating too little for too long stalls fat lossHow to properly reverse diet back to maintenance caloriesWhat metabolic adaptation looks like

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47:15

How To Lose 5-7 lbs in 14 days in your 50s

Mastering Menopause ·

2025/09/08

How to Lose 5–7 lbs in 14 Days (Rapid Fat Loss Masterclass)In this special masterclass recording, I break down exactly how my rapid fat loss protocol works and more importantly, who it’s for (and who it’s not for).We cover:Why building your metabolism first is the key to lasting fat lossThe habits and prerequisites you need before starting an aggressive approachHow the 14-day protocol works: low-fat, low-carb phases, gradual calorie increases, and refeedsWhy strength training and walking are enough

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38:25

Cheryl’s 4-Week Shred: 12 Pounds Down, 11% Body Fat...

Mastering Menopause ·

2025/08/25

In this episode of Mastering Menopause, I sit down with my client Cheryl Vaillancourt to share her incredible results from the 4-Week Summer Shred. Cheryl lost over 12 pounds, dropped her body fat from 43% to 32%, and shrunk by 11.5 inches, while completely transforming her habits and mindset.We dive into the realities of an aggressive approach, including how re-feeds supported her progress, what it was like to adapt to lower calories, and the lessons she learned about true hunger cues. Cheryl

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19:46

Peanut Butter Isn't Protein! How to hit protein goals...

Mastering Menopause ·

2025/08/13

Peanut Butter Isn't Protein! How to hit protein goals without going over your caloriesNot all “high protein” products are created equal — and in today’s episode, I’m pulling back the curtain on the sneaky marketing that’s making you overshoot calories, carbs, and fats while still falling short on your protein goals.I’ll walk you through my simple formula for spotting truly high-protein foods, share my latest Costco finds (the good, the bad, and the downright egregious), and give you my go-to

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16:18

Fill Your Cup First: Boost your energy, clarity and...

Mastering Menopause ·

2025/08/04

If your mornings start with checking emails, scrolling social media, and jumping into everyone else’s demands, you’re setting yourself up for stress and overwhelm before the day even begins. In this episode of Mastering Menopause, I’m sharing how learning to fill your cup first completely transformed my clarity, productivity, and sense of peace.You’ll learn:Why reactive mornings keep you scattered and stressedMy simple “fill your cup first” routine for energy and focusHow to plan your day for

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62:00

Finding Freedom & Strength in Your 50s

Mastering Menopause ·

2025/08/01

In this episode, I share a recent TikTok live session that covers a lot of ground, including personal updates, my current book project on fitness for women in their fifties, and some entertaining anecdotes about my recent experiences with hot yoga and rollerblading. I also discuss my approach to fitness and nutrition, focusing on macro tracking and the importance of adapting our lifestyle to accommodate the changes that come with menopause. I touch on my journey from being a cardio enthusiast to

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45:17

The Unraveling: Sherri Dindal on Menopause, Identity,...

Mastering Menopause ·

2025/07/21

Unfiltered and Unapologetic: Sherri Dindal on Coming of Age (Again) in Your 50s If you've ever cried in the shower and wondered—who even am I anymore? This episode is for you!In this deeply honest and healing conversation, entrepreneur, creator and now comedian Sherri Dindal (The Real Slim Sherri) talks about what it really means to come of age again, this time in your 50s.Sherri shares the unraveling that began as she approached her 50's and menopause. Chipping away at the identity she

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23:35

How an Aggressive Diet Helped Me Lose 16 Pounds in 8...

Mastering Menopause ·

2025/07/07

In this episode, I’m sharing the full, unfiltered story of my 8-week aggressive cut—how I dropped 16 pounds for a photo shoot and came out of it with more than a leaner body.I’ll walk you through the highs, the hard days, the re-feeds, and the mindset shifts that surprised even me. What started as a fat loss goal became a complete reset of my eating habits, daily routines, and relationship with food. This process rewired what I crave, how I plan meals, and how I feel in my body.If you’ve ever

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16:32

What Makes a Protein Source ‘Good’? Here’s How to Tell

Mastering Menopause ·

2025/06/17

What Makes a Protein Source ‘Good’? Here’s How to Tell Not all “protein” is created equal—especially if you’re trying to hit your goals without blowing your calories. In this quick-hit episode, I break down how to spot actual high-quality protein sources using a simple formula anyone can follow.Plus, I share a behind-the-scenes update on my own photo shoot prep—how I’m navigating a fat loss phase (with zero cardio), staying motivated, and what’s surprised me most about this process.Whether

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18:43

Rewriting My Story with Alcohol at 57

Mastering Menopause ·

2025/06/09

It Might Not Be About the Wine: My Personal Journey with Alcohol, Menopause & Mindset Shifts In this unfiltered episode, I’m sharing a deeply personal story, my decades-long relationship with alcohol, how it shaped my habits, and what finally helped me shift my mindset. From bartending for 30 years to nightly wine as a mom, and now, at 57, redefining what serves me during menopause. This episode is a vulnerable look at the emotional and social grip alcohol can have… even when it doe...

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39:39

It Might Not Be Your Fault- Inner Work and Mindset...

Mastering Menopause ·

2025/06/02

What if your struggles with weight, food, and self-doubt didn’t start in your 40s—but in your childhood? In this powerful conversation, I’m joined by Chaz Spackman, a coach and mindset mentor whose podcast I listen to often (Lost and Lifting Talk) and the episode that inspired me to make changes within myself, listen here: https://podcasts.apple.com/us/podcast/ep-239-it-might-not-be-your-fault-youre-out-of-shape-heres-why/id1478821721?i=1000708778165 Chaz opens up about his discove...

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48:33

Jeff Hoehn on body recomp, sleep, hydration, meal...

Mastering Menopause ·

2025/05/28

In this special client community coaching call, I’m joined by Coach Jeff Hoehn for a no-BS deep dive on one of the most confusing topics in fitness: can you actually build muscle and lose fat at the same time, especially in menopause? We break down: Why body recomposition IS possible over 40 (and how it works)What to expect during a maintenance phase (spoiler: it’s not “doing nothing”)How to train and eat to maintain muscle during fat lossThe truth about hydration, sleep, and meal timing, and...

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13:20

Bloated AF? 3 Real Fixes for Bloating in Menopause...

Mastering Menopause ·

2025/05/22

I’m sharing the top 3 tips from my Bloated AF workshop that women are already using to feel lighter and less bloated, fast.If you’re in menopause and constantly dealing with that “ugh, nothing fits” belly bloat, this episode is for you.We’ll cover: ✔️ Why chewing your food (like, really chewing) can reduce bloating ✔️ The truth about high-fiber “keto” and “net carb” wraps ✔️ Why artificial sweeteners, gum, and added fiber might be wrecking your gut ✔️ A simple way to calculate the real calories in

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23:02

The 3 Things You Need for the Most Effective Fat Loss...

Mastering Menopause ·

2025/05/19

In this episode, I’m sharing the exact 3 things that helped me lose 7.5 pounds in 3 weeks, and what my clients like Angie and Jennifer did to drop 6.5 pounds in just 14 days. These principles are non-negotiable if you're doing a rapid fat loss protocol and want results fast. We’re talking about: Why pre-logging your meals is criticalThe power of repeating the same 2–3 mealsWhy eating out is a fat loss killer (during this phase!)This isn’t a lifestyle approach, it’s a short, focused sprint des...

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