Mastering Menopause

Dec 01 2024 195 ep. 18 mins 8
Mastering Menopause Podcast artwork

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
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Amanda Thebe on Navigating Menopause with Confidence

Dec 01 2024 37 mins  
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-ba

Reverse Dieting to Lose Weight in Menopause with Coach Megan

Nov 24 2024 40 mins  
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 fe

Weight Training for Women in Menopause with Katalyst Coach Megan Hart

Nov 10 2024 47 mins  
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 Michae

Michaela’s Journey with Proper Training & Nutrition, Transforming Her Body and Freeing up Mental Space

Nov 03 2024 11 mins  
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 s

Robin's Journey: Transforming her Mindset, Metabolism and Body Composition Through Food Freedom

Oct 31 2024 11 mins  
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 com

How To Get Rid of Belly Fat in Menopause

Oct 20 2024 8 mins  
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

Weekend Sabotage: How to Stay on Track and Still Enjoy Your Weekends

Oct 14 2024 22 mins  
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

Protein Myths: Debunking the 30 Grams of Protein Limit Per Meal and Kidney Damage

Oct 02 2024 13 mins  
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, a

Maintenance: The Key to Effective and Sustainable Fat Loss in Menopause

Sep 29 2024 10 mins  
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 weig

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

Sep 22 2024 11 mins  
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