Mastering Menopause

Mar 06 2025 212 ep. 19 mins 5
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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Common client struggles when starting: eating more protein and calories & food freedom

Mar 06 2025 18 mins  
In this episode of Mastering Menopause, I dive into the most common struggles my clients face when they first start working with me—getting enough protein, hitting their calorie targets, and overcoming food fears. Many women are shocked when I tell them they need to be eating 1,800 to 2,200 calories (or more, depending on their height). One of my clients, who’s six feet tall, n

How to Predict Fat Loss Using an Aggressive Dieting Approach for Women in MenopauseEpisode

Feb 24 2025 14 mins  
In this episode, I dive into Martin MacDonald's aggressive dieting calculator and how it predicts fat loss based on key metrics like body fat percentage, height, weight, age and activity level. I break down how different levels of aggressive dieting impact fat loss, muscle retention, and motivation. Using a hypothetical case study, I walk through the process of determining potentia

How Stephanie lost 12 lbs, and 12 inches in 35 days with an aggressive diet in menopause

Feb 20 2025 29 mins  
In this episode, I sit down with Coach Megan Hart and client Stephanie Tisdale to talk about aggressive dieting, rapid fat loss, and the science behind it. Stephanie shares her experience going through this approach, what she learned, and how she successfully transitioned back to maintenance without regaining the weight. We cover: Why Stephanie decided to try aggressive dieting and

Creatine, the benefits for women in menopause

Feb 17 2025 9 mins  
Creatine for Women in Menopause: Strength, Energy & Fat Loss Think creatine is just for bodybuilders? Think again. In this episode, I’m busting the biggest myths about creatine and explaining why it’s one of the best supplements for women in menopause. What we cover: What creatine is and why women naturally have less of itWhy it’s not a steroid and won’t make you bulkyT

Breaking free from all-or-nothing diet mentality, the struggle and the breakthrough.

Feb 13 2025 26 mins  
If you've ever felt trapped in a cycle of restriction and rebound, this episode is for you! In this episode, I take you inside two powerful conversations, an initial consult call and the onboarding call with a client. When we first spoke, she was beyond frustrated, stuck in a cycle of restrictive eating, struggling with low energy, and feeling like her body was fighting against her

Bloating in menopause: Mini class, how to prevent and decrease bloating

Feb 03 2025 40 mins  
Bloating in menopause is more than just uncomfortable—it can make you feel stuck, frustrated, and unsure of what to do next. In this episode, I dive into why bloating happens and, more importantly, how to fix it. You'll learn: The role of hormones, stress, and digestion in bloatingWhy balancing fiber and water is key (and how to get it right)The best foods to prevent bloating and

The 3-Step Method for Sustainable Fat Loss in Menopause with Coach Megan

Jan 27 2025 39 mins  
In this episode, I’m joined by Megan, a certified nutrition coach, sports nutritionist, and expert with a degree in psychology and exercise science. Together, we dive into our unique 3-step approach to sustainable fat loss in menopause, focusing on improving both body composition and overall health. Megan brings her wealth of experience to share insights on how we guide women thr

The Glow Up Guide for Women: Christina the Channel-Creating Style and Confidence in Mid-life

Jan 23 2025 58 mins  
In this episode of Mastering Menopause, I’m joined by the incredible Christina Rice aka Christina the Channel, to dive into all things glow-up for women. From finding your personal style and mastering your wardrobe to skincare, makeup tips, and boosting your confidence, Christina shares her insights and practical tips for stepping into your most radiant self. We discuss: How to d

Amazing Results from the Menopause Rapid Fat Loss Protocol

Jan 21 2025 24 mins  
Episode Description: In this episode, I’m sharing the amazing results from the 14-Day Menopause Rapid Fat Loss Protocol that I recently completed with 22 incredible women. Starting on January 6th, we started this aggressive, short-term approach designed to lose fat, maintain muscle, and build confidence, and the transformations have been absolutely inspiring. Victoria lost 5.5 po

The Benefits of Protein (Beyond Muscle) in Menopause

Jan 16 2025 18 mins  
In this episode of Mastering Menopause, we’re diving into the game-changing benefits of protein for women in menopause, beyond just building muscle. I break down how protein impacts your hormones, boosts skin elasticity, supports healing, preserves lean muscle, and positively shifts your body composition with just a few simple changes. Protein is a non-negotiable for thriving dur