Mastering Menopause

Flexible dieting and fat loss - Are you someone who gets nervous or anxious or beats yourself up for eating something "bad" or going over your calories, First, there is no such thing as a "good" food or "bad" food. "Right" food or "wrong" food. "Healthy" or "unhealthy." It’s just food And, yes, you can sometimes eat too much (or...

R everse dieting , who it’s for and how to do it .  My main focus is going to be on women who have been chronically dieting or under-eating for years, maybe even decades! This is the process that I use for my online clients to bring their metabolism back up so that they can then go into an effective fat loss phase. Here's a link to my online calorie calculator so you can see how much protein...

This was from a presentation that I did today. Check out Jump Start, my 6 week nutrition and exercise reboot. https://www.menopotmeltdown.com/jumpstart Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating: https://plan.katalystfitness.net To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://ww...

Why isn’t your body changing? Here’s 6 reasons why, in spite of you cutting calories and increasing cardio, your body still looks the same. The body will adapt, if you’re no longer losing weight in a deficit, it’s because your body has adapted to those lower calories. Spend some time at maintenance to reset your metabolism, if you don’t, you will stay stuck here. Scale fluctuations in women are no...

Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time Most women trying to lose weight want a toned body, however, Most women who are trying to lose weight focus on hitting a lower number on the scale rather than gaining muscle. Body recomposition is weight loss that emphasizes losing fat and gaining muscle at the same time. Recomposition means “to form something again or in a diffe...

Can you drink alcohol and lose weight? Sure you can, but it will slow the process down. Now, I’m not anti-alcohol but let’s talk about the impact that alcohol has on weight loss. To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Try out my calorie calculator! http://plan.katalystfitness.net For more info on Jump Start, click the l...

How many years have you been dieting? Seriously, how long?  10 years? 20 years?  30 years?  40 years? And yet, you still have faith that “this” time “this” diet will work.  Each time you diet aggressively, you lose muscle, the faster the weight loss, the more of that “weight” loss is muscle. But here’s the thing that sucks when you inevitably regain that weight and what is altering your body shape...

Today I want to talk about the three things that are more effective than anything else in reaching weight loss goals and then maintaining that weight loss. You might be wondering if it's a killer HIIT workout or a special supplement or diet. Nope, these are three very basic and simple things and they all work in conjunction with each other. Weight Training for Women https://youtu.be/qbXg_w4Fs...

Today’s guest is Ruby Cherie she is a coach that helps women ditch the restriction mindset, get strong and sculpted, building their confidence and losing the fat for for good! I found her on her podcast and I was immediately drawn  to her message and started consuming all her content. You’re going to want to follow her on IG! We talked about the struggles women face with weight loss due to their m...

Today’s guest is Paige Knapp, she is a friend of mine who is also  a NASM personal trainer & health coach.  She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of Western States. We talked about training,  gut health,  simple things l...

Food choices and how they can make or break your diet. Whatever phase of dieting you are in, whether it’s in a deficit to lose weight or in a surplus to build muscle or reverse diet out of the diet you were just in.  Your food choices will help you feel full and satiated if you’re in a deficit or can help avoid feeling full if you are trying to increase your calories. You may be wondering why some...

To be successful with weight loss, you have to prepare your body, metabolism and mind for that to happen.  Most of us women spend all our time dieting because that’s what “we know’. This is the reason why you are no longer losing weight. Weight loss is a marathon, you don’t just go out and run one, you have to train to prepare for it.  Without preparation, your marathon will feel like you’re runn...

Last week I talked about why eating 1200 calories isn't working for you and your weight loss. Here are the steps to take to get you out of the corner you painted yourself into. This is a process called reverse dieting and is usually the diet after the diet to bring you up to maintenance. However, if you've spent an extended period in a  low calorie diet, you will need to do this before y...

If you're only eating 1200 calories (or less!) and not losing weight, this episode is for you! To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Follow me on     YouTube     Instagram     Facebook TikTok check out my blogs at Blog Spot Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe...

Ladies, you're going to love this episode with Aram Grigorian, aka @4weekstothebeach. I absolutely love his approach to fitness, nutrition and coaching. Every time he does a post I instantly think  "I wish I had said that!" We had a great conversation on working with women, training, mindset, myths that are still out there regarding weight training for women, gut health and so much...

In this episode I will walk you through the exact steps to  use to set up My Fitness Pal for weight loss in menopause. Here is the You Tube video How To Set Up My Fitness Pal: https://youtu.be/jPhiNm0KezA To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching: https://www.menopotmeltdown.com/booknow Follow me on     YouTube     Instagram     Facebook check out my blogs at Blo...

I was looking forward to and enjoyed this conversation with Aditi Guha, she helps women with PCOS lose weight and gain control of their symptoms. The information and wealth of knowledge she has is beneficial not just for women with PCOS but all women who are dealing with hormonal issues or weight gain. Follow her on Instagram, this is where I found her and she has some great information. Follow he...

If you’ve ever followed a specific diet like low carb or keto, then you have unknowingly tracked your macros. What are macros? Macros are macronutrients, the makeup of the calories you are eating in the form of protein, carbs and fats.  Tracking macros instead of tracking calories puts an emphasis on what foods you are eating rather than just a set amount of calories. This is beneficial for people...

I'm so excited for you to hear this conversation that I had with Jeff Hoehn. Jeff and I met at Mind Pump's Train the Trainer event in 2018(?) and we both are currently being coached by Jeremiah Bair. Jeff is a CSCS  Strength and Nutrition Coach and very knowledgeable about nutrition and strength training and he's one of the nicest guys in the fitness space I know! We talked about tr...

Are you struggling with fat loss in menopause and wondering why even though you are eating less and exercising more it just isn't working? Then this episode is for you my friend! My online clients are having this same struggle as well which led them to work with me. I lead them through a reverse diet, having them eat more calories to get their metabolism back up and get their body to a place...

Today I'm joined by Dr. Stephanie Cacic for a conversation about Intermittent Fasting. I get this question almost every day from women looking to lose weight using this protocol. I'm very excited to have Dr. Stephanie Cacic come on and talk about this subject. I've been pretty vocal about why I don't use IF for my female clients in peri/menopause who are looking for fat loss. S...

Goldilocks principle The Goldilocks principle states that something must fall within certain margins, as opposed to reaching extremes. When the effects of the principle are observed, it is known as the Goldilocks effect. The Goldilocks principle is derived from a children's story "The Three Bears" in which a little girl named Goldilocks finds a house owned by three bears. Each bear...

A quick update on my progress getting photo shoot ready while going through menopause! If you want to get in touch with me please reach out at www.katalystfitness.net Blog Spot     YouTube     Instagram     Facebook Send us Fan Mail 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 , bo...

The benefits of soluble fiber include increased satiety (feeling full after eating), as well as improved gut and metabolic health. Insoluble fiber is best known for its ability to regulate digestion and its laxative effects. While soluble fiber slows digestion, insoluble fiber adds bulk to stools and reduces the time it takes for food to move through the digestive system. www.katalystfitness.net F...

Please welcome Lorraine Miano, s he is a certified Health Coach and hormone health expert through The Institute for Integrative Nutrition.  Lorraine offers menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices.   She wrote and published her first book, The Magic of Menopause; A Holistic Guide to Get...