Mastering Menopause
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.
Episodes
261 episodes
Why the Menopause Space Feels So Confusing-Internet vs Reality
The menopause space has exploded, but with all the noise comes a lot of confusion.One expert says it’s cortisol. Another says fasting. Someone else says supplements, peptides, weighted vests, or microdosing GLP 1s. Meanwhile, women are l...
How Danette Lost 17 Pounds in 10 Weeks and Is Now Eating More to Maintain It
In 10 weeks, Danette lost 17 pounds and dropped over 3.5% body fat, but more importantly, she completely changed how her body looks and feels.“I had amazing results… I lost seven pounds during the first two weeks… and I was totally aston...
Strength Training in Menopause with Katalyst Coach Megan Hart
In day two of my training workshop, I’m joined by Coach Megan Hart to break down how to strength train for fat loss and body recomposition in menopause. We cover why body composition matters more than BMI, the difference between wei...
Cooked weight vs raw weight: How I log my protein
If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you.This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in meno...
The Peptide Gold Rush: Why I’m Not Jumping In
Peptides are everywhere right now.Over the past week I attended a three day seminar teaching coaches how to add peptides to their business. The results being presented were impressive and the money being made in this space is even more i...
Recap of the Be One Health Conference-Peptides and the Power of Your Mindset
In this episode of Mastering Menopause, I’m sharing a huge takeaway from a last minute health and mindset conference I attended in St. George, Utah, hosted by Jimmy Rex.We get into what surprised me most, the speakers who completely blew...
Making a Case for Tracking Macros
I’m making a strong case for tracking macros, especially for women in their 50s who feel stuck, frustrated, and tired of dieting.If you’re still counting calories, guessing your protein, or saying “I eat pretty healthy” but not seeing re...
How I Finally Found Food Freedom- My 20 Year Disordered Eating Story
Twenty years ago, I dug Valentine’s Day chocolates out of the trash.And that moment kicked off 15 years of restriction, rules, all-or-nothing dieting, and solid disordered eating patterns that I didn’t even recognize at the time.I...
Maintenance Calories vs Maintaining Your Weight: Why 1,400 Calories Is Keeping You Stuck
I don't think most women understand the concept of eating at maintenance calories vs maintaining their weight on deficit calories.If you’re eating 1,400 to 1,600 calories and not losing weight, this episode is for you.One of the b...
Guest Episode: AliciaaXL Real talk on weight loss, accountability, and tracking your food.
In this guest episode of Mastering Menopause, I sit down with Alicia, better known as AliciaXL on Instagram, TikTok, and Facebook. I found her through a clip shared by Brad Jensen, and I have been binging her content ever since. She is hilariou...
How My Clients Are Losing 5–9 Pounds in Just 14 Days
In today’s episode of Mastering Menopause, I’m breaking down the real results from the 14-day Rapid Fat Loss phase my clients and I just completed — and why this approach works so well for women in menopause when it’s done correctly.
The #1 Pattern I See Keeping Women Over 50 Stuck
Things are never going to calm down, and if you're waiting for the perfect moment to prioritize yourself, you're going to be waiting forever.In this episode, I'm tackling the #1 pattern I see keeping women over 50 stuck: putting everyone...
GLP-1s vs Aggressive Dieting: What the Research Actually Shows
In this episode of Mastering Menopause, I follow through on a promise from my last episode and dive into the research comparing GLP-1 medications with aggressive dieting and the results surprised a lot of people.Th...
Why I Don't Believe Losing Just 1 lb a Week Is The Best Approach For Women In Their 50s
For years, women in their 50s have been told that losing one pound a week is the “smart” and “sustainable” way to lose weight.I believed that too until I started seeing what actually happens in real life.I explain why slow fat los...
From Frustrated to Fit: How Sherrie Dropped 5% Body Fat in 8 Weeks
When Sherrie joined the program, she was stuck.Her weight hadn’t changed, but her belly, thighs, and butt were growing — and nothing made sense. She was eating less, working out more, and feeling more defeated by the day.Fast forw...
Take The Stress Out Of Holiday Tracking-Chat GPT Hack
In this episode, I walk you through the exact ChatGPT pre-logging hack I’m guiding my clients on for Thanksgiving, and I show you my actual holiday plate. You’ll be shocked when you hear the calorie total I came up with, an...
Festive AF Masterclass: How to Eat MORE and Not Gain Weight This Holiday Season
Think you need to diet through the holidays? Think again. In this masterclass replay, I break down exactly how to INCREASE your calories strategically, enjoy Thanksgiving and Christmas guilt-free, and set yourself up to drop 5-9 lbs in TWO WEEK...
How Undereating Wrecks Your Metabolism in Your 50s
This episode breaks down how undereating is quietly wrecking the metabolism of women in their 50s. I’m sharing the real story of a woman named Carol, who came to me stuck, frustrated, and convinced her menopause belly was permanent.Carol...
The Power of a Reverse Diet: Sherrie's experience enjoying food freedom
This is a surprise episode with Sherrie and her 4 week call with me.This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client S...
How to Maintain After 50 Without Giving Up Wine, Travel, or Fun
The hardest part of weight loss isn’t losing it, it’s keeping it off while still enjoying your life.After losing 16 pounds in 8 weeks for my photoshoot, (and a subsequent healthy regain) I am maintaining those results without gi...
Testosterone for Women in their 50s
When most women think about testosterone, they think of it as a “male hormone.” But the truth is, testosterone plays a powerful role in women’s health — especially in your 40s and 50s.In this episode, I share my personal experience with ...
Reverse Dieting & Rapid Fat Loss for Women in Menopause
In this episode of Mastering Menopause, I share client wins from the latest 2-Week Rapid Fat Loss Protocol, where our clients have lost 4–5.6 pounds so far in just the first week. I explain why not everyone is ready for an aggressive f...
How To Lose 5-7 lbs in 14 days in your 50s
How to Lose 5–7 lbs in 14 Days (Rapid Fat Loss Masterclass)In this special masterclass recording, I break down exactly how my rapid fat loss protocol works and more importantly, who it’s for (and who it’s not for).We cover:...
Cheryl’s 4-Week Shred: 12 Pounds Down, 11% Body Fat and 11.5 Inches Lost
In this episode of Mastering Menopause, I sit down with my client Cheryl Vaillancourt to share her incredible results from the 4-Week Summer Shred. Cheryl lost over 12 pounds, dropped her body fat from 43% to 32%, and shrunk by 11.5 in...
Peanut Butter Isn't Protein! How to hit protein goals without going over your calories
Peanut Butter Isn't Protein! How to hit protein goals without going over your caloriesNot all “high protein” products are created equal — and in today’s episode, I’m pulling back the curtain on the sneaky marketing that’s making y...
