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.
34episodes
Episodes
Newest firstAll episodes
The #1 Pattern I See Keeping Women Over 50 Stuck
Jan 1300:12:46Tap to summarizeThings 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 don't have time" excuse is keeping you burnt out, inflamed, and exhaustedThe real reason you struggle to make yourself a priority (hint: it's not about time)The airplane oxygen mask principle—and why your family needs you to put yourself firstSimple, practical strategies to create non-negotiable self-care habits without overhauling your entire lifeHow to set boundaries and delegate tasks (even when things won't be "perfect")Why your future self—three months, six months, or next summer—is counting on you to start NOWThis isn't about being selfish. It's about being sustainable. Your hormones demand it. Your metabolism demands it. Your future health demands it.Bottom line: Midlife doesn't slow down, but you can choose to show up for yourself anyway. I'm sharing my word for 2026 (discernment) and challenging you to stop treating your needs as optional.Ready to make 2026 the year you finally put yourself first? Listen now.Thank 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 No BS Menopause Secrets 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/mastering-menopause-macr...
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GLP-1s vs Aggressive Dieting: What the Research Actually Shows
Dec 2800:20:54Tap to summarizeIn 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 study in detail. Please give it a listen, it's way more in depth as Martin tackles common misconceptions like “GLP1s are the easy way out,” “Aggressive Diets require extreme willpower,” & “Pills do not change habits!” and explains why both GLP1s and Aggressive Diets remove food noise in different ways.A 12-week study conducted at the University of Nottingham that directly compared:A GLP-1 group using semaglutideAn aggressive diet groupA combination of bothThe results were clear.The aggressive diet group lost more than double the weight, 29 pounds vs 13 pounds, with significantly greater fat loss, despite the appetite suppression effects of GLP-1s. Even more surprising, combining GLP-1s with aggressive dieting did not improve results at all. No extra fat loss. No better adherence. No added benefit.I also talk about:Why aggressive dieting does not require more willpower when done correctlyWhy there were zero dropouts in the aggressive diet groupHow GLP-1 users often struggle to eat enough protein due to nauseaWhy muscle loss is a real concern for midlife women using GLP-1sWhy aggressive dieting removes food noise, decision fatigue, and burnoutIf you’re a woman in your 50s who’s been stuck eating 1,200 calories, frustrated by slow progress, or wondering whether GLP-1s are your only option, this episode will challenge what you’ve been told.This conversation isn’t about extremes. It’s about choosing the right strategy, at the right time, for the right goal.Thank 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 No BS Menopause Secrets 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/mastering-menopause-macr...
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Why I Don't Believe Losing Just 1 lb a Week Is The Best Approach For Women In Their 50s
Dec 2200:30:48Tap to summarizeFor 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 often fails women in midlife, not because they’re doing anything wrong, but because the strategy doesn’t match real life, real stress, or real hormones.I share the story of a recent client who followed a structured rapid fat loss phase and experienced results most women are told aren’t possible anymore:11 pounds lost in 21 days20.5 inches lost Significant reduction in belly measurementsNo sugar cravings after 3 daysMore energy, confidence, and motivationThis wasn’t starvation and it definitely wasn’t luck.You’ll also learn:How metabolic adaptation shows up in women over 50Why mindset and momentum matter just as much as caloriesHow faster results can actually improve long term adherenceIf you’ve been stuck at low calories, frustrated by slow progress, or wondering why you’re doing everything right with nothing to show for it, this episode will give you a completely different lens on fat loss in menopause.And if you want to explore what this approach could look like for you, book a call with me in January.Thank 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 No BS Menopause Secrets 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/mastering-menopause-macr...
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From Frustrated to Fit: How Sherrie Dropped 5% Body Fat in 8 Weeks
Dec 1300:22:44Tap to summarizeWhen 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, her mindset shifts, how she broke free from food rules, and what it really looks like to reclaim your body without starving, suffering, or giving up carbs.Listen to hear:How Sherrie finally let go of “carbs are the enemy”What it’s like to eat cereal, waffles, and still lose fatThe moment she realized she was no longer “fighting every pound”How she feels confident, sexy, and energized in her body againReady to experience your own Fit AF after 50 transformation?Send me a message or fill out the coaching application to talk about what Katalyst can do for you!Thank 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/quickchatnow Now accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free No BS Menopause Secrets 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.net 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-...
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How to Maintain After 50 Without Giving Up Wine, Travel, or Fun
Oct 2000:23:26Tap to summarizeThe 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 overthinking itThe habits I take with me on vacation (yes, even Vegas weekends!)Simple swaps that make maintenance effortlessHow aggressive dieting actually rewired my relationship with foodWhy you can have abs and a life — when you learn to think differently about food and freedomIf you’re ready to rewire your brain, quiet the food noise, and make maintaining your results second nature, check out my short video on how the Katalyst Fat Loss Accelerator works inside my 90-Day program. Send me a message on my socials or sned me an email and I'll send you the video.Thank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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Testosterone for Women in their 50s
Oct 300:20:47Tap to summarizeWhen 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. “optimal” levelsThe safest and most effective methods of taking testosterone (and why I don’t recommend pellets)Possible side effects, how long it takes to see results, and who should not take testosteroneWhy lifestyle — stress, nutrition, and training — is just as important as hormone therapyAs always, I’m not a doctor — I’m a certified nutrition coach and FNMS graduate. I don’t treat, diagnose, or prescribe, but I do help women understand their labs and empower them to have informed conversations with their doctors.If you’ve been curious about testosterone and whether it could be the missing piece for your energy, strength, and confidence, this episode will give you clarity and direction.Thank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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Reverse Dieting & Rapid Fat Loss for Women in Menopause
Sep 1700:36:51Tap to summarizeIn this episode of Mastering Menopause, I share client wins from the latest 2-Week Rapid Fat Loss Protocol, where our clients have lost 4–5.6 pounds so far in just the first week. I explain why not everyone is ready for an aggressive fat loss approach and why priming the metabolism with a reverse diet is essential before jumping into a deficit.You’ll learn:Why eating too little for too long stalls fat lossHow to properly reverse diet back to maintenance caloriesWhat metabolic adaptation looks like in midlifeHow aggressive fat loss can be safe and effective when applied correctlyWhy mindset is just as important as macros and workoutsThis episode is for midlife women who feel stuck at low calories, frustrated by weight gain, and are curious about whether a rapid fat loss approach could finally move the needle.Thank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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How To Lose 5-7 lbs in 14 days in your 50s
Sep 800:47:15Tap to summarizeHow to Lose 5–7 lbs in 14 Days (Rapid Fat Loss Masterclass)In this special masterclass recording, I break down exactly how my rapid fat loss protocol works and more importantly, who it’s for (and who it’s not for).We cover:Why building your metabolism first is the key to lasting fat lossThe habits and prerequisites you need before starting an aggressive approachHow the 14-day protocol works: low-fat, low-carb phases, gradual calorie increases, and refeedsWhy strength training and walking are enough (no endless cardio!)The mindset shifts and eye-opening realizations clients experience when going through this processThis isn’t just about quick weight loss, it’s about breaking old patterns, seeing what’s possible, and creating a foundation for sustainable success in menopause.If you want to finally see results and stop the endless cycle of dieting, work with me and my team! Fill out the coaching application below.Thank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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Cheryl’s 4-Week Shred: 12 Pounds Down, 11% Body Fat and 11.5 Inches Lost
Aug 2500:38:25Tap to summarizeIn this episode of Mastering Menopause, I sit down with my client Cheryl Vaillancourt to share her incredible results from the 4-Week Summer Shred. Cheryl lost over 12 pounds, dropped her body fat from 43% to 32%, and shrunk by 11.5 inches, while completely transforming her habits and mindset.We dive into the realities of an aggressive approach, including how re-feeds supported her progress, what it was like to adapt to lower calories, and the lessons she learned about true hunger cues. Cheryl opens up about the challenges, the wins, and the community support that made all the difference. She shares how she’s been able to maintain her results without regaining the weight.She’s absolutely thrilled with her results and has generously offered to chat with anyone who wants to know what it was really like to do this, and what it’s like working with us inside the program.If you’ve ever wondered whether a short-term aggressive approach can actually deliver long-term success for women in midlife, this episode will show you how it’s done.To connect with Cheryl via Facebook please reach out to me directly so I can connect you!Thank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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Peanut Butter Isn't Protein! How to hit protein goals without going over your calories
Aug 13, 202500:19:46Tap to summarizePeanut Butter Isn't Protein! How to hit protein goals without going over your caloriesNot all “high protein” products are created equal — and in today’s episode, I’m pulling back the curtain on the sneaky marketing that’s making you overshoot calories, carbs, and fats while still falling short on your protein goals.I’ll walk you through my simple formula for spotting truly high-protein foods, share my latest Costco finds (the good, the bad, and the downright egregious), and give you my go-to lean protein sources that actually move the needle for fat loss and muscle building in menopause.If you’ve ever wondered why hitting your protein goal still leaves you stalled on the scale, this episode will show you exactly what to look for so you can fuel your body without the macro sabotage.Simplifying Macros MasterclassLearn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this free class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.This includes the 45 min. video plus the audio, there’s a bonus video as well plus free access to my macro/calorie calculator, a high protein recipe guide and the Macros Action sheet so you know what to do step by step!https://go.katalystfitness.net/land-page-pageThank 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 we can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp Free No BS Menopause Secrets 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.net
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