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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

24:38

Can't lose weight on 1200 calories? Why eating less...

Mastering Menopause ·

2025/05/13

Are you stuck in the “I barely eat and still can’t lose weight” phase? You’re not alone, and you’re definitely not broken.In this episode of Mastering Menopause, I break down why chronic dieting and ultra-low calorie goals (like 1200 or even 1400) are sabotaging your metabolism, especially in menopause. We’ll talk about:why your metabolism adapts and how to prime it againwhat chronic undereating does to your hormones, energy, and musclehow to calculate your real maintenance calorieswhy protein and

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20:00

Bloated when traveling? Here's what you can do.

Mastering Menopause ·

2025/05/08

Traveling while bloated is the worst—and if you're in menopause, it hits even harder. In this episode, I’m sharing my personal experience with bloating on the road (Mexico and Sedona included), what triggers it for me (looking at you, black pepper), and what actually works to prevent and relieve it. We’re talking: What causes bloating during travelMy go-to supplements and what floppedWhy stress, cabin pressure, and food intolerances all play a roleThe difference between occasional bloating an...

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20:53

Getting photo shoot ready in 8 Weeks at 57 using...

Mastering Menopause ·

2025/05/05

Welcome back! After a whirlwind April full of travel, from Cabo to Las Vegas to a spiritual retreat in Sedona, I’m diving headfirst into something I’ve never done before: getting photo shoot ready in just 8 weeks using the aggressive fat loss protocol I coach on… but this time, I’m the client.In this episode, I’m pulling back the curtain on what it really takes to get photo shoot lean in your late 50s. I’m sharing my starting stats, strategy, refeeds, what the prep phase looked like, how it feels

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32:25

Real Coaches Summit Takeaways-Great info, especially...

Mastering Menopause ·

2025/04/22

Real Coaches Summit Recap – What’s Actually Working Right NowI just got back from the Real Coaches Summit in Vegas and—WOW. This event delivered again. In this episode, I’m breaking down my biggest takeaways from the top minds in fitness and nutrition, and what it means for YOU, especially if you’re in menopause.👉 Why simplicity and stress reduction are the future of fitness 👉 What the latest research really says about menopause and metabolism 👉 Gut health, low stomach acid, magnesium

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2:58

Exercise calories and completing your diary in My...

Mastering Menopause ·

2025/04/14

Why you shouldn't add exercise calories or complete your diary in My Fitness Pal. 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 Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Now accepting clients, use the link to apply for 1:1 c...

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16:39

How I finally broke free from the number on the scale...

Mastering Menopause ·

2025/04/10

In this episode of Mastering Menopause, I’m tackling something that I know hits close to home for so many women, the emotional grip of the scale. I used to let that number dictate everything: my mood, what I ate (or didn’t eat), how hard I trained, and how I felt about myself. Sound familiar?Today, I’m sharing how I broke free from the constant scale spiral—and how you can too. We'll unpack why the scale fluctuates, what it’s really measuring, and how shifting your mindset (plus going through

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18:06

Mindset shifts that change everything in menopause

Mastering Menopause ·

2025/04/07

In this we’re diving into the one thing that truly determines your long-term success in menopause, your mindset. You’ll hear real talk on breaking out of the all-or-nothing cycle, embracing “The Let Them Theory,” and how to identify and rewrite the limiting beliefs that are keeping you stuck.This was my favorite day of the workshop because while nutrition and training are critical, your mindset is the true driver of success, and if you don’t shift that, nothing else will stick.Screw Menopause

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13:41

Why Strength Training Is the Key to a Leaner Body in...

Mastering Menopause ·

2025/04/03

In this episode of Mastering Menopause, I’m sharing a clip from Day 2 of my Screw Menopause workshop all about strength training and how it helps you reshape your body, not just lose weight. We talk about the difference between weight loss and fat loss, why focusing on the number on the scale doesn’t tell the full story, and how building lean muscle is actually the secret to looking more toned, confident, and strong in menopause, without ever getting bulky. I also break down: Why cardio isn’t...

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11:34

The Shift to Fueling Your Body Instead of Constantly...

Mastering Menopause ·

2025/04/02

If you’ve spent years trying to eat less, work out more, and still feel stuck — this episode is for you. I’m sharing a clip from Day 1 of my Screw Menopause workshop where we break down how fueling your body (not starving it) is the key to lasting fat loss, strength, and confidence.Ready to stop spinning your wheels? The Screw Menopause: Accelerate Fat Loss, Strength & Confidence workshop is now available on demand! You’ll get access to all 3 days of game-changing strategies — from eating to

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37:34

How Robin lost 8 lbs, 7 inches, and broke free from...

Mastering Menopause ·

2025/03/25

In this episode of Mastering Menopause, Robin shares her experience with the 14-day rapid fat loss protocol, a process that helped her lose 8 lbs and 7 inches, while uncovering some surprising truths about her habits and how inflammation was impacting her progress. Robin opens up about how hidden sugar cravings, mindless snacking, and overindulging, even while staying within her calories, were holding her back. She also realized that lingering inflammation from surgery and certain food choice...

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26:59

Overcoming the fear of maintenance calories: How...

Mastering Menopause ·

2025/03/21

Does the thought of eating more calories make you anxious? You’re not alone. Many women in menopause fear that increasing calories will lead to weight gain, but what if eating more is exactly what your body needs to lose fat? In this episode of Mastering Menopause, I break down the mental roadblocks that make maintenance calories feel so scary. I’ll explain: Why years of dieting make eating more feel ‘wrong’ The science behind why increasing calories can actually improve metabolism Why the i...

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16:47

Bulking to gain muscle in menopause: Why, when and how?

Mastering Menopause ·

2025/03/18

In this episode I share my personal journey with bulking and how to incorporate a bulk for women looking to build muscle and improve their body composition. I break down the purpose and benefits of bulking, highlight common challenges.How to eat in a calorie surplus while prioritizing protein and whole foods, along with the importance of intentional training and having a coach for guidance. I reflect on how this process transformed my physique and relationship with food. Plus, I announced a special

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24:03

Rapid Fat Loss vs. Aggressive Dieting: What's the...

Mastering Menopause ·

2025/03/13

In this episode I'm breaking down the key differences between my Rapid Fat Loss Protocol (RFL) and Aggressive Dieting (AD) two powerful strategies for fat loss in menopause. You'll learn: How the 2-week RFL can help you lose 5-7 lbs quickly while resetting cravings and habits Why AD is designed for faster fat loss over 3-4 weeks with strategic refeeds Which approach is best for your goals — whether you're looking to break a plateau, lose those stubborn last 10 lbs, or fast-track ...

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18:45

Common client struggles when starting: eating more...

Mastering Menopause ·

2025/03/07

In this episode of Mastering Menopause, I dive into the most common struggles my clients face when they first start working with me—getting enough protein, hitting their calorie targets, and overcoming food fears. Many women are shocked when I tell them they need to be eating 1,800 to 2,200 calories (or more, depending on their height). One of my clients, who’s six feet tall, needs 2,600 calories, and her first reaction was, How the hell am I supposed to eat that much? Another client was stru...

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14:37

How to Predict Fat Loss Using an Aggressive Dieting...

Mastering Menopause ·

2025/02/24

In this episode, I dive into Martin MacDonald's aggressive dieting calculator and how it predicts fat loss based on key metrics like body fat percentage, height, weight, age and activity level. I break down how different levels of aggressive dieting impact fat loss, muscle retention, and motivation.Using a hypothetical case study, I walk through the process of determining potential fat loss per week, comparing moderate and aggressive approaches. I also discuss my own experience with rapid fat

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29:37

How Stephanie lost 12 lbs, and 12 inches in 35 days...

Mastering Menopause ·

2025/02/20

In this episode, I sit down with Coach Megan Hart and client Stephanie Tisdale to talk about aggressive dieting, rapid fat loss, and the science behind it. Stephanie shares her experience going through this approach, what she learned, and how she successfully transitioned back to maintenance without regaining the weight.We cover:Why Stephanie decided to try aggressive dieting and how she preparedThe difference between aggressive dieting and traditional fat loss approachesThe role of protein, hunger

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9:35

Creatine, the benefits for women in menopause

Mastering Menopause ·

2025/02/17

Creatine for Women in Menopause: Strength, Energy & Fat LossThink creatine is just for bodybuilders? Think again. In this episode, I’m busting the biggest myths about creatine and explaining why it’s one of the best supplements for women in menopause.What we cover:What creatine is and why women naturally have less of itWhy it’s not a steroid and won’t make you bulkyThe real science behind creatine and kidney healthHow creatine helps with muscle loss, metabolism, energy, brain function, and fat

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26:30

Breaking free from all-or-nothing diet mentality, the...

Mastering Menopause ·

2025/02/14

If you've ever felt trapped in a cycle of restriction and rebound, this episode is for you!In this episode, I take you inside two powerful conversations, an initial consult call and the onboarding call with a client. When we first spoke, she was beyond frustrated, stuck in a cycle of restrictive eating, struggling with low energy, and feeling like her body was fighting against her. Just one week into the program, her mindset has already shifted in a big way.She realized she had been drastically

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40:30

Bloating in menopause: Mini class, how to prevent and...

Mastering Menopause ·

2025/02/04

Bloating in menopause is more than just uncomfortable—it can make you feel stuck, frustrated, and unsure of what to do next. In this episode, I dive into why bloating happens and, more importantly, how to fix it. You'll learn: The role of hormones, stress, and digestion in bloatingWhy balancing fiber and water is key (and how to get it right)The best foods to prevent bloating and what to do if it happensHow movement and gut health play a major role in digestionIf you’re ready to stop feeling ...

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39:36

The 3-Step Method for Sustainable Fat Loss in...

Mastering Menopause ·

2025/01/27

In this episode, I’m joined by Megan, a certified nutrition coach, sports nutritionist, and expert with a degree in psychology and exercise science. Together, we dive into our unique 3-step approach to sustainable fat loss in menopause, focusing on improving both body composition and overall health. Megan brings her wealth of experience to share insights on how we guide women through the challenges of menopause, helping them achieve lasting results. Tune in to learn how to reset your met...

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