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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

6:43

Macros: What Are Macros and How You Can Use Them To...

Mastering Menopause ·

2021/07/04

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43:48

Jeff Hoehn: Dieting, Training, Reverse Dieting and more!

Mastering Menopause ·

2021/06/28

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8:03

Struggling with Weight Loss in Menopause? You May...

Mastering Menopause ·

2021/06/21

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26:17

Intermittent Fasting for Women with Dr. Stephanie Cacic.

Mastering Menopause ·

2021/06/13

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7:08

Menopause and The Goldilocks Principle

Mastering Menopause ·

2021/05/30

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4:05

Getting Photo Shoot Ready in Menopause: Update

Mastering Menopause ·

2021/05/24

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9:16

Fiber: Benefits of Soluble and Insoluble Fiber In...

Mastering Menopause ·

2021/05/16

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22:05

Lorraine Miano: The Magic of Menopause

Mastering Menopause ·

2021/05/09

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5:03

You Can't Fitness Your Way Through Menopause

Mastering Menopause ·

2021/05/02

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28:19

Jeremiah Bair on How to Optimize Nutrition and...

Mastering Menopause ·

2021/04/25

Today I had a conversation with Jeremiah Bair, he's an online nutrition and training coach and an expert on the science of nutrition and training. He also just so happens to be my nutrition and training coach (and inspired me to become one as well) and is getting me ready for my upcoming photo shoot. He is a wealth of knowledge when it comes to weight loss.You're going to love this episode, Jeremiah explains nutrition as the primary driver for fat loss, weight training versus cardio and

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3:11

Menopause Myths

Mastering Menopause ·

2021/04/23

As women, we are told we just have to deal with our hormones. That it’s normal to be miserable in menopause.Bloating, mood swings, hot flashes, cravings and weight gain are just a part of life for us. Deal with it.We think we’re gaining weight because we’re eating too much and not exercising enough so we eat less and exercise more.In fact, that’s the opposite of what we should be doing. Our bodies are ever changing, even more so as we go through peri/menopause.Get in touch with me through my website

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12:21

10 Ways To Manage Menopause Symptoms

Mastering Menopause ·

2021/04/18

10 Ways to Reduce Menopause SymptomsMenopause begins in the late 40s or early 50s for most women and it usually lasts for a few years. At least two-thirds of women will experience symptoms of menopause like hot flashes, night sweats, mood swings, irritability and tiredness. On top of all that, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes.Here is a list of 10 ways to reduce the symptoms of menopause.Now accepting clients, book a

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6:30

From Improv to Pole: Are you stuck in a rut?

Mastering Menopause ·

2021/04/11

As we get older it's so easy to get stuck in a routine and the same old thing. I was feeling a little stagnant and decided I needed to shake things up a bit!Ladies, it doesn't matter how old you are! It does matter however, how well you take care of your body. Your 50's are your midlife, the period between being young and then not so young, although age is truly just a number. Mentally and physically seek to push yourself and don't get stagnant!Follow me on YouTube

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22:11

An Interview with Abby Higgins, using 6 foundations...

Mastering Menopause ·

2021/04/09

Today I'm joined by Abby Higgins, a Nutrition Therapy Practitioner. She works with clients and athletes to help support their symptoms and finally heal their body. She does this by putting a focus on supporting the foundations first, which include nutrition, digestion, blood sugar regulation, fatty acid balance, mineral balance, and hydration. www.abbyhiggins.comhttps://www.abbyhigginswellness.comhttps://www.instagram.com/abbyhiggins.fntphttps://www.tiktok.com/@abbyhiggins.fntpFollow me on

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7:59

The Importance of Protein for Women in Peri/Menopause

Mastering Menopause ·

2021/04/04

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did. We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone. All of which leads to accelerating muscle loss. Since most women don’t have a lot of muscle mass to start with, it’s crucial at this time to ensure

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11:08

Can I get photo shoot ready as I'm going through...

Mastering Menopause ·

2021/03/31

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9:49

Why Your Scale Sucks

Mastering Menopause ·

2021/03/28

Why Your Scale Sucks-Are you elated when the scale goes down or depressed when it goes up? You are more than just a number on the scale. Your scale only measures one thing—your weight. Your weight can fluctuate every day, sometimes by as much as 5 pounds, depending on a variety of factors. There are a lot of reasons the scale reflects a certain number and there are other things you can measure to determine if your diet is a success or not. If your mood depends on the number you see between your

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8:42

Stress and Peri/Menopause

Mastering Menopause ·

2021/03/21

A very large factor to longevity and health is managing stress. It's also, without a doubt, a huge factor affecting women in perimenopause. By managing your stress you can impact your hormones positively and have a smoother ride through the hormonal changes your body is experiencing.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:

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27:21

Adrenal Fatigue: An Interview with Rachel Espana

Mastering Menopause ·

2021/03/19

Today I had the pleasure of interviewing my very first guest, my friend Rachel Espana. Rachel is an expert on all things adrenal fatigue., wait until you hear her story. She is a certified holistic Nutrition Consultant and Board Certified in Holistic Nutrition. Her coaching practice focuses on adrenal fatigue. After overcoming adrenal fatigue herself, she’s passionate about helping other high achievers who are struggling with burnout. Rachel uses her knowledge and personal experience to help

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17:44

Weight loss: 3 Common Scenarios of Women Trying to...

Mastering Menopause ·

2021/03/14

These are the 3 most common scenarios that I find with women in their 40's and 50's who are in peri/menopause and trying to lose weight. I'll go over the Type A Overachiever/Under eaterThe Weekend Binger andThe Unknowing Each one of these types have specific hormone issues that they are typically dealing with and they all have hormone issues in common.I break it down for you and offer a solution to these common scenarios. If you have any questions or don't seem to fit in any one

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