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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

11:19

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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7:15

Weekend Weight Gain: Is it possible to gain 3 lbs?

Mastering Menopause ·

2024/08/11

Send me a text message!In this episode we talk about the common phenomenon of weekend weight gain. I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage. I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed over weekendsThank you so much for listening, please share with a friend and subscribe so you don't miss an epis...

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16:46

Mindset and Weight Loss: Dana’s story

Mastering Menopause ·

2024/08/05

Send me a text message!In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching. Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress. She appreciates the importance of personalized coaching and mindset transformation in achieving long-lasting health and fitness

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18:39

1200 Calories not Cutting It? Why it Fails During...

Mastering Menopause ·

2024/07/28

Send me a text message!SummaryWe've all heard to lose weight you have to eat 1200 calories, right?The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and I offered strategies for a more sustainable approach to weight loss. I highly

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13:03

Did you "blow it" over the 4 day holiday? How to get...

Mastering Menopause ·

2024/07/08

Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do?In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all or nothing" mindset, and really start living.Now accepting clients, use the link to apply for 1:1 coac...

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22:26

Results from Rapid Fat Loss Beta Test Group

Mastering Menopause ·

2024/07/01

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol.This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating. This beta test was for me to see:If this is even a viable option for a group program. What the drop off rate will be and when.How can I improve the program to make it better. Lastly, what is the amount of weight people regain 2 weeks after? None? All of

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48:09

Dr Jocelyn Wallace: Hysterectomy: How to prepare and...

Mastering Menopause ·

2024/06/23

Master Class Highlights with Dr. Jocelyn WallaceDr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitnessPrioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, addressing pelvic floor concerns, and optimizing nutrition, with a focus on...

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63:03

Shawn and Janet Needham: Master Class on HRT Why,...

Mastering Menopause ·

2024/06/02

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing.Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights the importance of working with providers who understand the nuances of hormones and can properly int...

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52:18

Susan Niebergall: Fitness at Any Age, It's Never Too...

Mastering Menopause ·

2024/05/26

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals. Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take responsibility for one's own health and fitness journey and emphasize the importance of consistenc...

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31:27

Casey Young- Fit Nutritionist, Fitness for Women over...

Mastering Menopause ·

2024/05/19

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals.She is one of the first people I followed on Tik Tok. I had the pleasure of meeting her in person at the Real Coaches Summit in Las VegasWe discuss the unique challenges that come with being in your 40's and how to overcome t...

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49:56

Jeff Hoehn-RIR's, Progressive Training for Women

Mastering Menopause ·

2024/05/12

Jeff Hoehn on RIR/TrainingJeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.Factors Affecting RIR Accuracy @ 3:45Jeff discussed factors that can impact the accuracy of RIR estimates, includin...

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41:09

Danny Matranga: The Effects of Alcohol on Health and...

Mastering Menopause ·

2024/05/05

Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health conditions such as cancer, diabetes, and obesity. Danny emphasizes the importance of moderation and setting boundaries when it comes to alcohol consumption, highlighting the

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17:02

Rene Nelson: Mastering her menopause journey and...

Mastering Menopause ·

2024/04/28

How Renee mastered her menopause journeyImagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed her life, not just her waistline.Renee, like many of you, hesitated at first. The fear of investing in a program only to be disappointed was real. But I

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42:17

Elise Tzurkov-Breaking beliefs and busting myths in...

Mastering Menopause ·

2024/04/22

In this conversation, Elise and I discuss the current state of coaching in the perimenopause and menopause space. We address the polarizing opinions and the need for a client-centered approach. We also talk about the importance of integrity and supporting other coaches. We emphasize the need for women to invest in themselves and prioritize their health. Focus on the basics of a healthy lifestyle, including movement, strength training, protein intake, and hydration and highlight the importance of

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60:49

Jim Hallinan Coaching Strategies For Success:...

Mastering Menopause ·

2024/04/21

Join me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode!We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want to be healthy and happy in the long run. Then making decisions every day based on those values, we can stay true to what's important to us. Being successful in

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44:34

Aram Grigorian on the coaching industry and weight...

Mastering Menopause ·

2024/04/14

Today I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach . Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions. We did a deep dive into the keys to sustainable health and weight loss success and explored the pitfalls of chasing quick fixes and fad diets without true lifestyle

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