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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

11:53

How Danette Lost 17 Pounds in 10 Weeks and Is Now...

Mastering Menopause ·

2026/04/10

In 10 weeks, Danette lost 17 pounds and dropped over 3.5% body fat, but more importantly, she completely changed how her body looks and feels.“I had amazing results… I lost seven pounds during the first two weeks… and I was totally astonished.”And that was just the start.“I just feel amazing… my clothes fit so much better… my jeans are loose… it’s such a confidence booster.”In this episode, I’m breaking down exactly how Danette did it with Coach Megan's guidance and why this works so well for

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41:13

Strength Training in Menopause with Katalyst Coach...

Mastering Menopause ·

2026/04/01

In day two of my training workshop, I’m joined by Coach Megan Hart to break down how to strength train for fat loss and body recomposition in menopause. We cover why body composition matters more than BMI, the difference between weight loss and fat loss, and how losing weight without lifting can lead to a “skinny fat” look, especially if you’re undereating or using GLP-1s without enough protein. Megan explains why strength training 3–4 days per week, adequate calories, and at leas...

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6:15

Cooked weight vs raw weight: How I log my protein

Mastering Menopause ·

2026/03/28

If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you. This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in menopause. When protein cooks, it loses water and typically shrinks by about 25%. That means if you’re not accounting for that, you could be underestimating your protein and calories. In this episode, I walk you through exactly how to calculate it easily plus a l...

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18:39

The Peptide Gold Rush: Why I’m Not Jumping In

Mastering Menopause ·

2026/03/16

Peptides are everywhere right now.Over the past week I attended a three day seminar teaching coaches how to add peptides to their business. The results being presented were impressive and the money being made in this space is even more impressive.So I had to ask myself the question, should I be offering peptides to my clients?In this episode I take you behind the scenes of what I learned and why I ultimately decided not to jump into the peptide gold rush.This isn’t about saying peptides don’t work

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40:05

Recap of the Be One Health Conference-Peptides and...

Mastering Menopause ·

2026/03/03

In this episode of Mastering Menopause, I’m sharing a huge takeaway from a last minute health and mindset conference I attended in St. George, Utah, hosted by Jimmy Rex.We get into what surprised me most, the speakers who completely blew me away, and why the real theme of the weekend wasn’t just “health hacks,” it was mindset, neuroplasticity, and the power of the story you tell yourself.I also talk candidly about peptides, GLP 1s, and why I’m cautious about how they’re being marketed online. This

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13:49

Making a Case for Tracking Macros

Mastering Menopause ·

2026/02/23

I’m making a strong case for tracking macros, especially for women in their 50s who feel stuck, frustrated, and tired of dieting.If you’re still counting calories, guessing your protein, or saying “I eat pretty healthy” but not seeing results, this episode will open your eyes. I break down why tracking macros gives you real data instead of assumptions, how it helps you increase your metabolism safely, and why it’s actually the fastest and most enjoyable way to lose fat.I talk about:• The difference

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18:13

How I Finally Found Food Freedom- My 20 Year ...

Mastering Menopause ·

2026/02/16

Twenty years ago, I dug Valentine’s Day chocolates out of the trash. And that moment kicked off 15 years of restriction, rules, all-or-nothing dieting, and solid disordered eating patterns that I didn’t even recognize at the time. In this episode of Mastering Menopause, I’m sharing the story of the Valentine’s Day that changed everything — the 1,200 calorie era, the keto obsession, intermittent fasting, marathon training, and the years of believing I just “couldn’t be trusted” around food. I ...

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22:03

Maintenance Calories vs Maintaining Your Weight: Why...

Mastering Menopause ·

2026/02/12

I don't think most women understand the concept of eating at maintenance calories vs maintaining their weight on deficit calories. If you’re eating 1,400 to 1,600 calories and not losing weight, this episode is for you. One of the biggest misconceptions I hear from women in menopause is this: “I must be eating at maintenance because my weight isn’t changing.” But maintaining your weight and eating at your true maintenance calories are two very different things. After years of chronic dieting,...

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36:55

Guest Episode: AliciaaXL Real talk on weight loss,...

Mastering Menopause ·

2026/02/02

In this guest episode of Mastering Menopause, I sit down with Alicia, better known as AliciaXL on Instagram, TikTok, and Facebook. I found her through a clip shared by Brad Jensen, and I have been binging her content ever since. She is hilarious, brutally honest, and documenting her weight loss journey in a way that is refreshingly real.We talk about why she chose full transparency, how accountability keeps her on track. Alicia shares what it’s really like to lose weight when it isn’t pretty or

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23:49

How My Clients Are Losing 5–9 Pounds in Just 14 Days

Mastering Menopause ·

2026/01/20

In today’s episode of Mastering Menopause, I’m breaking down the real results from the 14-day Rapid Fat Loss phase my clients and I just completed — and why this approach works so well for women in menopause when it’s done correctly.We kicked this round off on January 5, right after the holidays. With inflammation high, stress elevated, and diet breaks already built in, I knew the timing was perfect for a strong fat loss response. And the results did not disappoint.Across this group, women lost

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12:46

The #1 Pattern I See Keeping Women Over 50 Stuck

Mastering Menopause ·

2026/01/13

Things are never going to calm down, and if you're waiting for the perfect moment to prioritize yourself, you're going to be waiting forever.In this episode, I'm tackling the #1 pattern I see keeping women over 50 stuck: putting everyone else's needs ahead of their own. If you've ever told yourself "I'll start once things settle down" or "I just don't have time right now," this episode is your wake-up call.You'll learn:Why the "I

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20:54

GLP-1s vs Aggressive Dieting: What the Research...

Mastering Menopause ·

2025/12/28

In this episode of Mastering Menopause, I follow through on a promise from my last episode and dive into the research comparing GLP-1 medications with aggressive dieting and the results surprised a lot of people.This is not a GLP-1 bash. These medications absolutely have their place, especially in diabetes management. But when it comes to fat loss, inches lost, and momentum, the data tells a different story.I reference and credit Not Another Nutrition Podcast, where Martin MacDonald breaks down this

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30:48

Why I Don't Believe Losing Just 1 lb a Week Is The...

Mastering Menopause ·

2025/12/22

For years, women in their 50s have been told that losing one pound a week is the “smart” and “sustainable” way to lose weight.I believed that too until I started seeing what actually happens in real life.I explain why slow fat loss often kills momentum, how easy it is to unintentionally erase a 500 calorie deficit, and why a properly timed aggressive approach can actually be more sustainable for the right woman.In this episode of Mastering Menopause, I break down why the slow 1 lb a week approach

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22:44

From Frustrated to Fit: How Sherrie Dropped 5% Body...

Mastering Menopause ·

2025/12/13

When Sherrie joined the program, she was stuck.Her weight hadn’t changed, but her belly, thighs, and butt were growing — and nothing made sense. She was eating less, working out more, and feeling more defeated by the day.Fast forward 8 weeks and everything has changed.✅ 10 inches down✅ 5% body fat lost✅ Fitting into jeans from 4 years ago✅ Enjoying holiday foods without gaining weight ✅ Eating 2,000+ calories a day and seeing visible muscle definitionIn this episode, I’m sharing Sherrie’s journey,

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23:02

Take The Stress Out Of Holiday Tracking-Chat GPT Hack

Mastering Menopause ·

2025/11/26

In this episode, I walk you through the exact ChatGPT pre-logging hack I’m guiding my clients on for Thanksgiving, and I show you my actual holiday plate. You’ll be shocked when you hear the calorie total I came up with, and even more surprised by the simple adjustments I make to stay on track while still enjoying the day. This is the strategy I recommend for my clients and one that I love! Thank you, Gigi, (my ChatGPT.)Thank you so much for listening, please share with a friend and subscribe so you

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61:58

Festive AF Masterclass: How to Eat MORE and Not Gain...

Mastering Menopause ·

2025/11/20

Think you need to diet through the holidays? Think again. In this masterclass replay, I break down exactly how to INCREASE your calories strategically, enjoy Thanksgiving and Christmas guilt-free, and set yourself up to drop 5-9 lbs in TWO WEEKS come January. I know it sounds backwards, but reverse dieting works - and the holidays are the PERFECT time to do it. I'll show you: Why your metabolism is down-regulated (and what that's doing to your body)How reverse dieting actually worksWhat maint...

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14:16

How Undereating Wrecks Your Metabolism in Your 50s

Mastering Menopause ·

2025/11/17

This episode breaks down how undereating is quietly wrecking the metabolism of women in their 50s. I’m sharing the real story of a woman named Carol, who came to me stuck, frustrated, and convinced her menopause belly was permanent.Carol was living on 1,000 to 1,200 calories a day, cutting carbs, avoiding foods she loved, and pushing through exhaustion because she thought that was the only way to lose weight. Instead, her metabolism downshifted, her energy crashed, her sleep worsened, her belly

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16:15

The Power of a Reverse Diet: Sherrie's experience...

Mastering Menopause ·

2025/11/04

This is a surprise episode with Sherrie and her 4 week call with me.This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client Sherrie, who went from eating 900-1100 calories a day on keto to finally enjoying carbs, pizza, and potatoes while still losing weight and inches.Sherrie’s story is such a powerful reminder that carbs aren't the enemy. That moving out of restriction is the key to freedom,

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23:26

How to Maintain After 50 Without Giving Up Wine,...

Mastering Menopause ·

2025/10/20

The hardest part of weight loss isn’t losing it, it’s keeping it off while still enjoying your life.After losing 16 pounds in 8 weeks for my photoshoot, (and a subsequent healthy regain) I am maintaining those results without giving up travel, dinners out, or cocktails. In this episode, I’m breaking down the exact habits that help me stay lean, confident, and balanced, no tracking apps, no food guilt, no restriction.You’ll hear:How I structure my meals at home to hit my protein goals without

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20:47

Testosterone for Women in their 50s

Mastering Menopause ·

2025/10/03

When most women think about testosterone, they think of it as a “male hormone.” But the truth is, testosterone plays a powerful role in women’s health — especially in your 40s and 50s. In this episode, I share my personal experience with low testosterone, the symptoms women often overlook, and what happened when I increased my dose. We’ll talk about: The direct symptoms of low testosterone in womenHow to know when it’s time to get testedWhat labs to request and how to read “normal” vs. “optim...

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