Mastering Menopause

The #1 Reason Women Struggle With Weight Loss in Menopause, and How to Fix It in 5 Days If you’ve been struggling to lose weight during menopause, you’re not alone, and I’m here to help. The #1 reason I see women hitting roadblocks is simple: they aren’t eating enough protein. Most women only eat 50–70 grams of protein a day, but by increasing this to the right target, you can: Feel less hungry th...

In this episode, we’re getting back to basics and focusing on the big rocks —the habits that deliver the biggest results when it comes to fat loss and overall health. Forget the small details and start with these four foundational habits: Protein: Boost metabolism, crush cravings, and preserve muscle. Fiber: Support digestion, clear excess estrogen, and stay full longer with healthy carbs. Water:...

Glow Up for 2025: Starting with Intention In this episode, I’m kicking off the new year with exciting news: I’ll be bringing you two episodes a week—every Monday and Thursday—to support you through the stages of menopause and beyond. Today, we’re diving into my plan for 2025, inspired by the word INTENTION . I’ll share how a podcast I listened to in December https://podcasts.apple.com/us/podcast/6...

As we wrap up 2024, it’s time to reflect on the wins, the lessons learned, and the progress made throughout the year. In this episode, I’m celebrating the incredible milestones achieved by my clients and community, sharing personal highlights, and discussing the challenges that shaped our growth. We’ll also dive into setting intentional goals for 2025—focusing on small, actionable steps to make th...

Are you ready to hit the ground running in 2025? In this episode, I’m sharing all the details about the 14-Day Menopause Fat Loss Protocol —a rapid fat loss plan tailored specifically for women in menopause. Starting on January 6th , I’ll be doing this protocol right alongside some of my clients, and you’re invited to join us! Here’s what you’ll learn in today’s episode: What the 14-Day Menopause...

In this powerful episode, Kathy is joined by fellow coach and mindset expert Jaime Filer to discuss how strength training builds more than muscle—it transforms your confidence, mindset, and life. Jaime shares her journey from overcoming an eating disorder to becoming an advocate for empowering women through strength. They dive into the critical role mindset plays in weight loss, menopause, and tac...

The holidays are here, and while it’s a season of joy and celebration, it can also feel overwhelming. How do you stay healthy and consistent without sacrificing your favorite holiday moments? In this episode, I’m sharing 4 simple steps to help you maintain balance, stay energized, and feel amazing through the holidays. These strategies aren’t about perfection—they’re about making small, impactful...

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-based research...

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 festive calories to your ad...

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 Michaela, Kathy...

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 strength training e...

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 composition changes—w...

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 talk about why protein should...

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 pounds Simple strategies to pre-l...

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 Sustainable Fat Loss Description: 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 weight maintenanc...

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 approaches bas...

In this episode I share an easy and free method to calculate body fat percentage using measurements.  I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress.  I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these into the Navy Seal Body Fat Percentage Calculator.  I also discuss th...

Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she’s undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth. A major breakthrough for Heidi was surrendering co...

In this episode, I’ll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I’ll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I’ll also share my own experience with aggressive dieting and how it has helped my clients kickstart their weight loss...

I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do. If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9 https://www.menopotmeltdown.com/jumpstart Send us Fan Mail Thank you so much for listening, please share with a friend and subscri...

Angie's 14-day rapid fat loss protocol  On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days.  We discuss the mental and practical challenges of sticking to the calorie and macronutrient requirements, as well a...

In this episode we talk about the common phenomenon of weekend weight gain.  I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage.  I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed over weekends Send us Fan Mail Thank you so mu...

In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching.  Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress.  She appreciates the importance of personalized coa...

Summary We've all heard to lose weight you have to  eat 1200 calories, right? The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and...