Mastering Menopause

As we are going through menopause, the name of the game is moderation, we can't fitness our way out of it, in fact, that is ony making things worse. If you're ready to make the changes necessary to your lifestyle and diet to finally lose that menopause weight gain, send me a message. www.katalystfitness.net Follow me on     YouTube     Instagram     Facebook check out my blogs at Blog Sp...

Today I had a conversation with Jeremiah Bair, he's an online nutrition and training coach and an expert on the science of nutrition and training. He also just so happens to be my nutrition and training coach (and inspired me to become one as well) and is getting me ready for my upcoming photo shoot. He is a wealth of knowledge when it comes to weight loss. You're going to love this epis...

As women, we are told we just have to deal with our hormones. That it’s normal to be miserable in menopause. Bloating, mood swings, hot flashes, cravings and weight gain are just a part of life for us. Deal with it. We think we’re gaining weight because we’re eating too much and not exercising enough so we eat less and exercise more. In fact, that’s the opposite of what we should be doing. Our bod...

10 Ways to Reduce Menopause Symptoms Menopause begins in the late 40s or early 50s for most women and it usually lasts for a few years. At least two-thirds of women will experience symptoms of menopause like hot flashes, night sweats, mood swings, irritability and tiredness. On top of all that, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease...

As we get older it's so easy to get stuck in a routine and the same old thing. I was feeling a little stagnant and decided I needed to shake things up a bit! Ladies, it doesn't matter how old you are! It does matter however, how well you take care of your body. Your 50's are your midlife, the period between being young and then not so young, although age is truly just a number. Ment...

Today I'm joined by Abby Higgins, a Nutrition Therapy Practitioner. She works with clients and athletes to help support their symptoms and finally heal their body.   She does this by putting a focus on supporting the foundations first, which include nutrition, digestion, blood sugar regulation, fatty acid balance, mineral balance, and hydration.  www.abbyhiggins.com https://www.abbyhigginswel...

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did.  We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone. All of which leads to accelerating muscle loss...

Can I get photo shoot ready in menopause? After successfully losing weight and doing my first photo shoot in March of 2020, I figured it was time to do another one the first week of July, 2021. Here’s my journey so far and why this may not be the best time for me to get as lean as I need to be for a photo shoot, hormonally speaking. Find me  at www.katalystfitness.net or send me an email to  kathy...

Why Your Scale Sucks- Are you elated when the scale goes down or depressed when it goes up? You are more than just a number on the scale. Your scale only measures one thing—your weight. Your weight can fluctuate every day, sometimes by as much as 5 pounds,  depending on a variety of factors. There are a lot of reasons the scale reflects a certain number and there are other things you can measure t...

A very large factor to longevity and health is managing stress. It's also, without a doubt, a huge factor affecting women in perimenopause. By managing your stress you can impact your hormones positively and have a smoother ride through the hormonal changes your body is experiencing. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't m...

Today I had the pleasure of interviewing my very first guest, my friend Rachel Espana. Rachel is an expert on all things adrenal fatigue., wait until you hear her story. She is a certified holistic Nutrition Consultant and Board Certified in Holistic Nutrition. Her coaching practice focuses on adrenal fatigue.   After overcoming adrenal fatigue herself, she’s passionate about helping other high ac...

These are the 3 most common scenarios that I find with women in their 40's and 50's who are in  peri/menopause and trying to lose weight. I'll go over the Type A Overachiever/Under eater The Weekend Binger and The Unknowing Each one of these types have specific hormone issues that they are typically dealing with and they all have hormone issues in common. I break it down for you and...

“𝐈 𝐞𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲.” This is something that I hear all the time... Eating healthy doesn’t mean you’re eating enough. Or in the proportion your body needs. Typically when someone comes to me saying that they eat healthy it almost always means they are restricting themselves, in one way or another, either calorically or nutritionally. They may be eliminating “bad” foods like cheese or bread or eliminati...

There are some do's and don'ts when it comes to intermittent fasting. It has been shown that IF can be effective for weight loss but use caution if you are in perimenopause.  I go over the benefits of a circadian rhythm fasting style that will be much more beneficial when you are in perimenopause, eliminating the stress from not eating, improving your digestion and ensuring you're g...

𝐘𝐨𝐮 𝐰𝐨𝐫𝐤 𝐨𝐮𝐭, 𝐰𝐡𝐲 𝐝𝐨𝐧’𝐭 𝐥𝐨𝐨𝐤 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮 𝐝𝐨? 𝟒 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬. 1. Intention and mindfulness. Are you going to the gym just because you "have" to? 2. You're not taking adequate rest times,  and you're rushing your workout. Half assed effort equals half assed results and we want full ass results, right?  3. You're not lifting heavy enough. To actually sti...

When you're in perimenopause you're training is going to need a change as your body changes. You may notice that what once worked is no longer working for you. Stress is at an all time high and those cardio sessions are doing more harm than good at this point, especially if you're trying to lose weight. Here is an example of a 3 day full body workout that my clients have great succe...

Welcome back, this is the second episode. Today we're going to be talking about diet and how it can help with negative symptoms you might be experiencing in perimenopause. Most women spend 4-8 years here on average, sometimes  more, up to 12  years. Perimenopause can start as early as 35 but the average age is 45 so let's acknowledge  the changes you’re going through and address the simp...

Welcome to Mastering Menopause, I'm Kathy Cote' from Katalyst Fitness and Nutrition and I created this podcast to help women in their 40's and 50's navigate through perimenopause and menopause using nutrition, fitness, lifestyle and mindset. This is an introduction to my experience and how I found these 4 pillars to be a turning point in my health and wellness. Why is no one ta...