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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

9:49

It's my Birthday Week! Recap of being 55, what this...

Mastering Menopause ·

2023/11/04

It's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year! I don't usually make a big deal out of my birthday but, you can bet, with my birthday being on a Wednesday, I will take advantage of the weekend before! We are going to Vegas on Sunday, going to my favorite restaurant, Javiers and staying the night at Aria. I also have Van der Pumps in Paris on the list.

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6:05

Self Compassion: How to Improve Your Mental Health...

Mastering Menopause ·

2023/10/29

Today, we're going to be diving into mindset and something that has helped me a ton. We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer and can significantly improve your wellbeing during menopause and I've seen that firsthand and it's affects personally and also while guiding our clients as well.Navigating

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17:52

Macros part 2 How and Why to set up a...

Mastering Menopause ·

2023/10/22

This is part 2 of Macros and Menopause In this episode I discuss how to set up a health/maintenance phase and why I start MOST clients here.How to set up an effective fat loss phase and lastly, my favorite, a build phase!I have a 4 week program starting 10/30Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio! Registration closes 10/29, here's the link:

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17:24

Tracking macros made easy, use these 2 strategies!

Mastering Menopause ·

2023/10/22

Finishing up the series on macros. How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris!I have a 4 week program starting 10/30Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!Registration closes 10/29, here's the link:https://www.menopotmeltdown.com/jumpstartNow accepting

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14:25

Menopause and Macros: Everything you need to know on...

Mastering Menopause ·

2023/10/15

Menopause and Macros Part 1 of 2In this series we are going deep on everything macros. In today's episode I discuss:What are macros? How to leverage macros in menopause.How to get started.Why each macro is important.How to set your macros for optimal health.Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.netNow accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals

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26:31

Weight Loss and Fitness for Tall Women; a...

Mastering Menopause ·

2023/10/08

This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average! I would love to hear your comments on this episode, please email me at kathycote9142@comcast.netNow accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals

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16:20

Menopause Awareness Month: Simple Steps You Can Take...

Mastering Menopause ·

2023/10/01

October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject.In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a one size fits all solution. Get educated on the subject, this isn't just a phase, this can be years

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53:23

Amy Vetters-What it takes to be an IFBB Bikini Pro

Mastering Menopause ·

2023/09/24

Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time!Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and then finally what stage day looks like!If you've ever thought about competing as a a body builder,

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42:31

Clare Morrow IFBB Pro- Menopause, Hormones and Peptides

Mastering Menopause ·

2023/09/14

Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information! Follow Clare Morrow on:Instagram https://www.instagram.com/claremorrow_ifbbpro/Tik Tok https://www.tiktok.com/@claremorrow_ifbbproWebsite https://claremorrow.com/fitness-favoritesYou Tube https://www.youtube.com/channel/UC_ffBp1QdoIoy9ebkyGCJ1QNow accepting clients, book a free 10-15

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30:46

Catherine Staffieri RD/N Nutrition Manager at...

Mastering Menopause ·

2023/09/10

On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be helpful to know that information.Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help anyone

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45:50

The Mastering Menopause Method: Insights from...

Mastering Menopause ·

2023/09/03

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39:24

Dr. Anshul Gupta: 3 Steps to Reverse Hashimoto's:...

Mastering Menopause ·

2023/08/27

In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and Reducing Brain Fog." His book provides a comprehensive guide to understanding and reversing

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28:49

How to use Nutrition Periodization to Lose Weight in...

Mastering Menopause ·

2023/08/20

Phase 1: Primer/Maintenance PhaseImportance of accurate tracking, proper sleep, digestion improvement, and stress management for metabolism repair and restorationBalancing macronutrients, especially prioritizing protein intakeImplementing a progressive weight training phase incorporating progressive overloadReducing excessive cardio to minimize unnecessary stress on the bodyUse this link to calculate your maintenance calories:https://www.menopotmeltdown.com/jumpstartPhase 2: Fat Loss PhaseCreating

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9:29

Your guide to thriving in menopause, access all my...

Mastering Menopause ·

2023/08/13

My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner. I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated. This is a guide on all my best and free resources to help you, no matter what stage of menopause you are in!Most of the links I talked about are below, reach out to me on FB or IG for the Lazy Girl

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46:59

Macros and Menopause Master Class: How to leverage...

Mastering Menopause ·

2023/08/06

This week I did a master class on macros and menopause, and I thought I would share it with you!During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. Tracking macros helps understand where calories come from and how to balance them effectively for a healthy diet.Balancing macronutrients, especially protein,

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9:27

Top 3 mistakes that make losing weight in menopause...

Mastering Menopause ·

2023/07/30

Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead. Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchatFree No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all

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9:12

Menopause, Exercise and Cardiometabolic Health

Mastering Menopause ·

2023/07/23

Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhDLink to full article is here. https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968Menopause and the decrease in estrogen levels is associated with significant cardiometabolic changes.Cardiometabolic changes include weight gain,

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53:19

William Grazione: Navigating Metabolic Adaptation in...

Mastering Menopause ·

2023/07/16

On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it.William emphasizes the need for women to prepare themselves in their early forties for the menopause transition. He advises against dramatic underfeeding and

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14:18

Are YOU the Reason You Can't lose Weight?

Mastering Menopause ·

2023/07/09

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14:32

Mindset and Weight Loss-Laurie Delgado

Mastering Menopause ·

2023/07/02

Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendoza.If you are ready to make a change for yourself or want to explore what that might look like3 for you,

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