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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

11:30

How to create a glow up and my word for 2025: Intention

Mastering Menopause ·

2025/01/06

Glow Up for 2025: Starting with IntentionIn this episode, I’m kicking off the new year with exciting news: I’ll be bringing you two episodes a week—every Monday and Thursday—to support you through the stages of menopause and beyond. Today, we’re diving into my plan for 2025, inspired by the word INTENTION.I’ll share how a podcast I listened to in December https://podcasts.apple.com/us/podcast/699-how-to-have-a-glow-up-featuring-kelly-scott/id1128435380?i=1000679087620 sparked my commitment to...

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16:58

Reflecting on 2024, what are your goals for 2025?

Mastering Menopause ·

2024/12/29

As we wrap up 2024, it’s time to reflect on the wins, the lessons learned, and the progress made throughout the year. In this episode, I’m celebrating the incredible milestones achieved by my clients and community, sharing personal highlights, and discussing the challenges that shaped our growth.We’ll also dive into setting intentional goals for 2025—focusing on small, actionable steps to make this your strongest year yet. Whether it’s fitness, health, or personal transformation, we’re gearin...

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18:53

Kickstart 2025: The 14-Day Menopause Fat Loss...

Mastering Menopause ·

2024/12/22

Are you ready to hit the ground running in 2025? In this episode, I’m sharing all the details about the 14-Day Menopause Fat Loss Protocol—a rapid fat loss plan tailored specifically for women in menopause. Starting on January 6th, I’ll be doing this protocol right alongside some of my clients, and you’re invited to join us!Here’s what you’ll learn in today’s episode:What the 14-Day Menopause Fat Loss Protocol is and how it worksWhy rapid fat loss can be a safe and effective reset post-holida...

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33:07

Mindset and Muscle with Jaime Filer: Building...

Mastering Menopause ·

2024/12/15

In this powerful episode, Kathy is joined by fellow coach and mindset expert Jaime Filer to discuss how strength training builds more than muscle—it transforms your confidence, mindset, and life. Jaime shares her journey from overcoming an eating disorder to becoming an advocate for empowering women through strength. They dive into the critical role mindset plays in weight loss, menopause, and tackling life’s biggest challenges, along with actionable tips to reframe negative self-talk, create...

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14:35

Maintaining Progress and Balance this Holiday Season

Mastering Menopause ·

2024/12/10

The holidays are here, and while it’s a season of joy and celebration, it can also feel overwhelming. How do you stay healthy and consistent without sacrificing your favorite holiday moments?In this episode, I’m sharing 4 simple steps to help you maintain balance, stay energized, and feel amazing through the holidays. These strategies aren’t about perfection—they’re about making small, impactful choices that allow you to enjoy the season without guilt or burnout.You’ll learn: How to stay...

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37:08

Amanda Thebe on Navigating Menopause with Confidence

Mastering Menopause ·

2024/12/01

Amanda Thebe, author of the bestselling book Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too. Amanda’s journey from a personal trainer to a leading advocate for women's health in menopause.Amanda’s Menopause Journey: Amanda shares her struggles with perimenopause, including misdiagnoses and lack of support, which inspired her to dive into evidence-based research and create a platform for helping women navigate menopause with confidence.Misinformation and Advocacy:

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40:12

Reverse Dieting to Lose Weight in Menopause with...

Mastering Menopause ·

2024/11/24

In this episode, we’re diving into the powerful strategy of reverse dieting and why it’s the ultimate game-changer for women in menopause. Learn how eating more—strategically—can reset your metabolism, boost energy, and set the stage for sustainable fat loss.I’ll break down why the holiday season is the perfect time to start this process and how you can use those extra festive calories to your advantage. Plus, I’ll share some inspiring client success stories that prove reverse dieting isn’t just

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47:18

Weight Training for Women in Menopause with Katalyst...

Mastering Menopause ·

2024/11/10

In today's episode, we had a live training with Katalyst Coach Megan Hart, whose experience spans from being a college athlete to a licensed addictions therapist, bodybuilder, and nutrition coach. Megan shares her passion for helping women in menopause achieve strength and confidence through tailored fitness.Client Success Stories (10:00): Highlighting clients like Julie and Michaela, Kathy and Megan discuss how shifting from intense cardio to strength training has transformed their

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11:41

Michaela’s Journey with Proper Training & Nutrition,...

Mastering Menopause ·

2024/11/03

In this episode, we dive into Michaela’s inspiring journey working with us at Katalyst Fitness and Coach Megan Hart, showcasing how the right training and nutrition transformed both her body and mind. Through personalized coaching, she discovered the power of eating well, lifting with intention, and freeing up mental space once occupied by dieting confusion. Michaela shares how strength training empowered her in and out of the gym, how proper nutrition fueled her energy, and the ripple effect this

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11:47

Robin's Journey: Transforming her Mindset, Metabolism...

Mastering Menopause ·

2024/11/01

In this episode, Kathy shares a powerful story from Katalyst client Robin about transforming her relationship with food and her body. Years of restrictive eating left her struggling with hunger cues and feeling guilty for enjoying meals, but a shift toward balanced eating has helped her find food freedom. She’s now eating more, fueling her workouts, and seeing impressive body composition changes—without cutting calories. From learning to add protein to meals to choosing foods she loves without

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8:52

How To Get Rid of Belly Fat in Menopause

Mastering Menopause ·

2024/10/21

In this episode, I’m breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio. First, I’ll explain why being in a caloric deficit is non-negotiable for fat loss and why cardio alone won’t cut it. Then, I’ll dive into the importance of tracking your calories to understand what you’re really consuming. Next, we’ll talk about why protein should be your best friend, and why relying on default app settings can hold you back. Finally, I’ll share how

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22:19

Weekend Sabotage: How to Stay on Track and Still...

Mastering Menopause ·

2024/10/15

In this episode, we’re tackling one of the biggest roadblocks to progress—weekend sabotage! You’ve worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar?In this episode, I’ll break down:Why weekends are keeping you stuck in a cycle of losing and gaining the same 3 poundsSimple strategies to pre-log meals and treats so you can enjoy without guiltHow to plan for social events and dining out while staying

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13:38

Protein Myths: Debunking the 30 Grams of Protein...

Mastering Menopause ·

2024/10/03

In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief. Protein is essential not just for muscle repair but also for hormone production, immune function, and more. I emphasize the importance of protein intake, especially for women and those engaging in

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10:14

Maintenance: The Key to Effective and Sustainable Fat...

Mastering Menopause ·

2024/09/29

Maintenance: The Key to Sustainable Fat LossDescription:Ready to break free from the yo-yo dieting cycle and achieve lasting fat loss? In this episode, we dive deep into the two types of maintenance phases we use in the 90-Day Mastering Menopause Method. Learn how the initial maintenance phase sets you up to lose fat and build muscle without a calorie deficit, and how the goal weight maintenance phase allows you to maintain your results with food freedom—no more obsessive tracking!If you're

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11:50

How To Lose 15-20 lbs in 90 Days: Our Exact Coaching...

Mastering Menopause ·

2024/09/22

Effective fat loss strategies designed to help women lose 15 to 20 pounds in 90 days. This is the EXACT process we use at Katalyst Fitness and Nutrition.I emphasize the importance of long-term success and sustainability over quick fixes. The process includes determining maintenance calories, creating a tailored caloric deficit, and utilizing a combination of aggressive and moderate approaches based on individual lifestyles. I highlight the significance of personalized coaching and the transition to

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11:19

Measure Your Body Fat Percentage at Home: A Free and...

Mastering Menopause ·

2024/09/21

In this episode I share an easy and free method to calculate body fat percentage using measurements. I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress. I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these into the Navy Seal Body Fat Percentage Calculator. I also discuss the limitations of various body fat calculators and scales, advocating for a comprehensive approach including

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27:52

Trusting the Process: Heidi’s Mindset Shift

Mastering Menopause ·

2024/09/15

Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she’s undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth.A major breakthrough for Heidi was surrendering control over her nutrition, reducing stress, and improving her overall wellness by setting healthier

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30:00

Aggressive Dieting: Debunking Rapid Fat Loss Myths

Mastering Menopause ·

2024/09/08

In this episode, I’ll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I’ll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I’ll also share my own experience with aggressive dieting and how it has helped my clients kickstart their weight loss journeys. Plus, I’ll explain the importance of maintenance and habit change for long-term weight...

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14:08

September-Reflection and goal setting

Mastering Menopause ·

2024/09/01

I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do. If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9https://www.menopotmeltdown.com/jumpstartThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!Free Macro/Calorie Calculator https://plan.katalystfitness.net Coaching Process Video and...

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20:58

How Angie Lost 6 Pounds in 14 Days Using a Rapid Fat...

Mastering Menopause ·

2024/08/19

Send me a text message!Angie's 14-day rapid fat loss protocol On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days. We discuss the mental and practical challenges of sticking to the calorie and macronutrient requirements, as well as the benefits of the protocol in helping Angie become more mindful of her eating

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