Podcast
Mastering Menopause
Hosted by Kathy Cote · EN
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.
28episodes
Episodes
Newest firstAll episodes
Becky’s Client Case Study Part 2: How to Maintain Weight Loss Without Tracking
2w ago00:25:17Tap to summarizeIn Part 2 of Becky’s real client case study, you’ll hear an actual coaching conversation breaking down what happens after fat loss, and how women in menopause can maintain their results without obsessively tracking every bite forever.We talk about: • The transition out of dieting phases • Why maintenance feels scary for so many women • Learning to trust your body again • Scale fluctuations and why they don’t mean failure • How to handle vacations, weekends, alcohol, and social events • The mindset shift from restriction to freedom • What “normal eating” actually looks like after coachingThis episode gives you an over the shoulder look inside the real coaching process we use inside Katalyst Fitness and Nutrition.If you’ve ever wondered: “Will I gain the weight back?” “Do I have to track forever?” “How do I actually maintain results long term?”This episode is for you.Kathy Coté is a menopause coach and founder of Katalyst Fitness and Nutrition, helping women over 50 lose fat, build lean muscle, and redefine what’s possible in midlife.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →Fit Formula Workshop 5/13 Replay
2w ago01:15:12Tap to summarizeThis is a replay of tonight’s FIT Formula workshop. We had such a great turnout and so many amazing questions.Inside the workshop we covered:• why eating less and doing more cardio stops working in menopause• how to repair your metabolism before fat loss• the exact FIT Formula framework we use with clients• why maintenance is the missing piece for most women• how women are losing fat while eating more food and training lessThis workshop is especially important if you feel like:• your body suddenly changed in menopause• you’re doing “everything right” but nothing is working• your belly fat keeps increasing despite eating healthy• you’re exhausted, frustrated, and confused by all the conflicting information onlineWatch the replay because there is a LOT of information in this one.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
What Actually Works in Menopause for Fat Loss Becky: Client Case Study Part 1-Doing Everything Right But Still Stuck
2w ago00:26:55Tap to summarizeWhy does fat loss in menopause feel so hard… even when you’re doing everything right?If you’ve been stuck eating 1,200 calories, doing more cardio, and still not seeing results, this episode will show you exactly why.This is Part 1 of a real client case study, where I take you inside an actual coaching conversation with my client Becky.No fluff. No theory. Just what actually works.Becky came in doing what most women in menopause are told to do: eating less, trying to be “good,” and pushing harder with workouts.And like so many women… it stopped working.In this episode, we break down: Why eating too little slows fat loss in menopause How Becky went from under-eating to fueling her body properly What a rapid fat loss phase actually looks like (and what results to expect) The truth about scale fluctuations, water weight, and fat loss How to hit protein goals without going over calories How to eat out, enjoy life, and still see progress We also cover: Hormones, stress, and how they impact fat loss Why “just eat more protein” isn’t enough (and what to do instead) The biggest mistakes women make when trying to lose weight in menopause Becky’s experience with GLP-1s and why it didn’t solve the root problem One of the biggest breakthroughs Becky shared:For the first time, she finally understood what her body actually needed… and how to do it consistently.That’s when everything changed.If you’re tired of guessing, frustrated with conflicting advice, and ready for a smarter approach to fat loss in menopause, this episode will give you clarity.👉 In Part 2, we go deeper into what happens after fat loss, including how to maintain results, increase calories, and stop the cycle of starting over.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
Why the Menopause Space Feels So Confusing-Internet vs Reality
4w ago00:21:01Tap to summarizeThe menopause space has exploded, but with all the noise comes a lot of confusion.One expert says it’s cortisol. Another says fasting. Someone else says supplements, peptides, weighted vests, or microdosing GLP 1s. Meanwhile, women are left wondering what actually matters and who to trust.In this episode, I break down why the menopause world feels so overwhelming right now, where misinformation shows up, and why so many women are being sold complicated solutions before addressing the basics.We talk about:• Why menopause itself is not the automatic reason you can’t lose weight• How sleep, stress, thyroid health, nutrition, and training actually impact results• The problem with one size fits all advice• Why I stay in my lane as a coach and focus on what truly works• The low hanging fruit most women are missingMy approach is simple: support the body, build strength, improve metabolism, create sustainable nutrition habits, and stop chasing every trend on the internet.If you’ve been feeling confused, frustrated, or like everyone has a different answer, this episode will help bring clarity.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
How Danette Lost 17 Pounds in 10 Weeks and Is Now Eating More to Maintain It
Apr 1000:11:53Tap to summarizeIn 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 women in menopause.No more guessingNo more eating less and hopingNo more spinning your wheels with cardioYou’ll learn: how we used a rapid fat loss phase to kickstart results why protein and strength training made the biggest difference what most women get wrong when trying to lose weight in menopause and how to actually create visible body composition changeAnd we also talk about the part most women NEVER consider…What happens after the weight loss.Because this is exactly where most women lose their results.We’re bringing her calories up, pulling back on tracking, and teaching her how to maintain this body without starting over again.This is the difference between losing weight… and actually keeping it off.If you’ve been doing everything right and still not seeing changes, this episode will show you exactly what’s missing.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
Strength Training in Menopause with Katalyst Coach Megan Hart
Apr 100:41:13Tap to summarizeIn 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 least 100g+ protein help preserve muscle, support metabolism, improve insulin sensitivity, and protect bones. We talk about avoiding excessive cardio and overly intense workouts that can spike cortisol, using progress photos and measurements, and building a simple, structured plan (3-day full body or 4-day upper/lower) with recovery, sleep hygiene, and supplements like fish oil and creatine.If you wan the full workshop, you can get it here:Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
Cooked weight vs raw weight: How I log my protein
Mar 2800:06:15Tap to summarizeIf 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 little tracking hack that I use as well. If you're already logging it a certain way, then by all means, please keep doing it your way!• Protein shrinks when it’s cooked• The 25% rule and how to use it• How to convert cooked weight back to raw• Why I prefer logging protein as raw in MyFitnessPal• A simple math hack to make this easy (no overthinking required)This is one of those small details that can make a big difference in your results.If you’ve ever felt like you’re doing everything right but not seeing progress, tightening up your tracking could be the missing piece.And if you need help dialing this in, feel free to reach out to me directly.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
The Peptide Gold Rush: Why I’m Not Jumping In
Mar 1600:18:39Tap to summarizePeptides 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. They absolutely have their place. But the truth is my clients are already getting incredible results without injections, GLP-1 medications, or expensive peptide stacks.Inside this episode I share why I’m sticking with the methods that already work for women in menopause, nutrition, strength training, lifestyle, and mindset.One of my clients recently lost 15 pounds in nine weeks, and many women in my program lose 5 to 9 pounds in just two weeks using our rapid fat loss protocol once their metabolism is primed.And that’s exactly what we focus on.If you’ve been struggling with stubborn weight gain in menopause and feel like the rules have completely changed, you’re not crazy. They have.I’m inviting you to my free 3-day workshop where I’ll show you exactly how we approach nutrition, training, and mindset for women in menopause.You’ll walk away with your own macro targets, a 3-day strength training plan, and the mindset tools to finally stop the cycle of dieting and self sabotage.3/23-3/25 7:30 pm EDT Join the workshop here:https://go.katalystfitness.net/fitaf-menopause-workshopBecause yes, losing 10–15 pounds by summer is absolutely possible.You just need the right approach.Send us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
Recap of the Be One Health Conference-Peptides and the Power of Your Mindset
Mar 300:40:05Tap to summarizeIn 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 is not something you dabble in for 30 days and suddenly become an expert. If you’re considering peptides, this episode will help you think smarter about safety, sourcing, blood work, and why foundational habits still matter most.Highlights include: • How building muscle and longevity should be the real goal in midlife • A powerful neuroplasticity story from Dancing with the Stars alum Ashley Diallo • Gut health insights that go beyond symptom chasing and get to root cause • Why labs and individualized protocols matter before trying any intervention • A jaw dropping story from Nick Yarris about survival, resilience, and mental strength • How the weekend reignited my motivation to finish my book https://www.instagram.com/mrjimmyrex/https://www.instagram.com/dp_fit/https://www.instagram.com/mobrossette/https://www.instagram.com/itsashleynovak/https://www.instagram.com/kirsten.asher.brossette/https://www.instagram.com/nickyarris/https://www.instagram.com/drnicholashowlandSend us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →
Making a Case for Tracking Macros
Feb 2300:13:49Tap to summarizeI’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 between counting calories and tracking macros• Why most women dramatically underestimate protein• Why I start clients in a maintenance phase before fat loss• How tracking leads to true food freedom• How our clients lose weight and maintain it without trackingTracking isn’t about obsession. It’s about information. And information gives you power.If you’re ready to stop guessing, stop chronically dieting, and finally learn how to lose weight in a way you can maintain, this episode is for you.Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/mastering-menopause-macrosSimplifying Macros MasterclassLearn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.https://go.katalystfitness.net/simplifyingmacrosSend us Fan MailThank 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 I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Transcribe →