Mastering Menopause

Finishing up the series on macros. How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris! I have a 4 week program starting 10/30 Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!...

Menopause and Macros Part 1 of 2 In this series we are going deep on everything macros. In today's episode I discuss: What are macros? How to leverage macros in menopause. How to get started. Why each macro is important. How to set your macros for optimal health. Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.net Send us Fan Mail Thank you so...

This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average!  I would love to hear your comments on this episode, please email me at kathycote9142@comcast.net Send...

October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject. In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a on...

Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time! Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and...

Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information! Follow Clare Morrow on: Instagram https://www.instagram.com/claremorrow_ifbbpro/ Tik Tok https://www.tiktok.com/@claremorrow_ifbbpro Website https://claremorrow.com/fitness-favorite...

On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be  helpful to know that information. Catherine is a Registered Dietitian/Nutritionist currently working a...

Meet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌 Her mindset, her body recomp, her hair and her sleep have all gone through some incredible and significant changes! Victoria had a background in keto and Carnivore diets, consuming less than 5g of carbs daily. We created a personalized approach to navigate her journey through menopause....

In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and R...

Phase 1: Primer/Maintenance Phase Importance of accurate tracking, proper sleep, digestion improvement, and stress management  for metabolism repair and restoration Balancing macronutrients, especially prioritizing protein intake Implementing a progressive weight training phase incorporating progressive overload Reducing excessive cardio to minimize unnecessary stress on the body Use this link to...

My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner.   I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated.  This is a guide on all my best and free resources to help you, no matter what stage of menopaus...

This week I did a master class on macros and menopause, and I thought I would share it with you! During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. Tracking macros helps understand where calories come fr...

Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead.  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 ho...

Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD Link to full article is here. https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968 Menopause and the decrease in estrogen lev...

On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it. William emphasizes the need for women to prepare themselves i...

Are YOU the reason you can't lose weight? There's 3 things that can get in your way: Knowledge: Is it hormones, genetics or age? These will have an influence on weight loss but you need to educate yourself on why, lack of knowledge is what's getting in your way here.  Time: No time to meal prep, can't get to the gym? We spend 18 hours doing menial tasks each week, really it&apo...

Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey with us at Katalyst Fitness and Nutrition and her coach Sandy Lugo-Mendo...

Are you trying to adhere to a 1200 calorie diet?  Are you sure you're actually in a deficit for the week overall?  Maybe being good all week and then blowing it out on the weekends?   Here is a strategy to get you out of the cycle of not losing weight or gaining and losing the same weight over and over each week. Send us Fan Mail Thank you so much for listening, please share with a friend and...

I help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this weeks podcast, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, you'll be able to take control of your eating habits, stay on trac...

Victoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough.  We brought her on with Coach Lori Longo, and by reducing exercise intensity and increasing carbohydrat...

A client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey.  She'll give you the low down on how she's changing her lifestyle for good and setting goals to reach even bigger success. Hear about her experience working with us at Katalyst Fitness an...

Today I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help  help you with your next cut I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut in the first place and why now I’m in a better place. Being in the right place mentally and physically is the key to an e...

2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do! 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 , book a quick 10-15 minute call so we can chat about your g...

Meet our client Kristina Pullen . She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches!  Hear in her own words her experience and what it's like to make your dreams into a reality. From coach Natalie:  The secret to her success is that she followed the program to the letter and committed to working o...

 You can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone. It's no secret that nutrition facts on restaurant menus can be deceiving. In fact, a recent study found that many restaurants underestimate the calorie count of dishes by...