Mastering Menopause

What happens when another fitness and nutrition coach looks at rapid fat loss and thinks, “There’s no way I’d put a woman on calories that low”… and then decides to try it herself?

In this episode, I’m joined by fellow coach Sarah Krieger, who had been watching my clients use my rapid fat loss approach to lose weight and, more importantly, maintain those results. She wanted to understand what was actually happening, so she joined us and went through the process herself.

Sarah shares the entire experience: starting with a feed-up at maintenance, eating more than she expected, having more energy, better sleep and more productive gym sessions. 

Then moving into a 14-day aggressive deficit, navigating hunger, and ultimately losing almost 6 pounds and more than 7 inches. She also fit into pants she couldn’t wear just a month earlier.

But the biggest takeaway wasn’t the weight loss.

As Sarah put it, “You cannot bullshit your way out of 900 calories.” The process forced her to recognize the difference between actually being in a calorie deficit and thinking she was in one.

We talk about why this approach goes against so much of what coaches have traditionally been taught, why the feed-up matters, what Sarah learned about her hunger and snacking habits, why strength training and protein are non-negotiable, and why this protocol is absolutely not appropriate for everyone.

And now that she’s experienced it herself? Sarah says there are clients in her own coaching practice she believes could benefit from it too.

This is a candid coach-to-coach conversation about rapid fat loss, what surprised Sarah most, and why sometimes a short, very intentional phase can teach you more about your eating habits than months of trying to “be good.”

To get started on YOUR weight loss journey, fill out a coaching application and lets see if you're a good fit: https://go.katalystfitness.net/fitafcoachingapp

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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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Cutting Through the BS: A Nuanced Look at Fat Loss, Training & Health with Andrew Coates

“I’m doing everything right. I eat healthy. I exercise. So why am I STILL not making progress?”

If you’ve ever felt that way—especially in midlife—you’ll want to hear Andrew Coates’ answer.

Andrew is a personal trainer, writer, speaker, and host of the Lift Free and Diet Hard podcast, and he’s known for something we desperately need more of in the fitness and health space: nuance.

In this episode, we cut through some of the biggest claims and absolutes being thrown around online about fat loss, hormones, menopause, cortisol, cardio, heavy lifting, GLP-1s, peptides, supplements, and more.

We also get into why a grain of truth can so easily become “THE truth” on social media—and how empathy, fear, and frustration can make questionable advice incredibly convincing.

Andrew shares how he decides who to trust, why he intentionally surrounds himself with experts who challenge his thinking, and some of the people he recommends following, including Dr. Jen Gunter, Amanda Thebe, Dr. Lauren Colenso-Semple, Dr. Dwayne Jackson, Dr. Crystal Guevara, and Dr. Spencer Nadolsky.

We also tackle:

• What menopause actually changes—and what it doesn’t
• Hormones, calories, and body-fat distribution
• The cortisol and cardio conversation
• Heavy lifting and training intensity
• GLP-1s, protein, resistance training, and muscle loss
• Alcohol, sleep, and fat loss
• Peptides, collagen, supplements, and “shiny object” syndrome
• Zone 2 vs. higher-intensity cardio, steps, and NEAT
• How to recognize credible voices in a very noisy industry

This isn't an episode about choosing another camp.

It's about learning to look at fitness, nutrition, and health with more context, more critical thinking, and a whole lot less BS.

About Andrew Coates:
Andrew is a personal trainer, online coach, fitness writer, speaker, and host of Lift Free and Diet Hard. With more than 23,000 hours of hands-on coaching experience, his work has appeared in Men’s Health, T Nation, Muscle & Fitness, BarBend, and other major fitness publications.

Listen to Lift Free and Diet Hard:
https://andrewcoatesfitness.com/podcast/

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Are you lifting weights consistently but wondering if you’re actually training hard enough—or if your form is holding you back?

In this episode of Mastering Menopause, I’m sharing one of the simplest tools I use with my clients (and with my own coach!) to get more out of strength training: film your sets.

A quick video can tell you SO much more than you think. Are you using momentum instead of the muscle you’re trying to work? Is your form starting to break down? Could you actually lift heavier? Are you stopping a set with five reps left in the tank when you thought you only had two?

I break down how I use form videos to assess technique, intensity, and reps in reserve (RIR) and decide whether it’s time to increase the weight, decrease it, or simply clean up the movement.

We also talk about why you shouldn’t be doing the exact same workout with the exact same weights week after week and expecting your body to change. If you want to build muscle, look more toned, and change your body composition after 50, progressive overload matters—and that means tracking what you’re doing.

I’ll also explain why your strength can feel completely different from one workout to the next depending on sleep, carbs, stress, fatigue, and recovery—and why one unexpectedly strong day might be the perfect opportunity to go for a PR.

And if filming yourself in the gym feels awkward? I have something to say about that too. 😉

In this episode:

00:00 Client Form Check
00:20 Show Intro
00:37 Why Film Your First Set
02:03 Fix Your Form Fast
02:52 How I Use Video Feedback With Clients
04:49 Getting Over Feeling Awkward on Camera
05:27 Gym Culture, Phones & Tripods
07:13 Send Me Your Set
08:41 Why You Need to Track Your Weights & Reps
10:51 Energy Swings, Recovery & PR Days
12:41 Your Challenge + Wrap-Up

Your challenge: Film your first working set. Watch it back. Look at your form, pay attention to your reps in reserve, and ask yourself: Could I have done more?

Because if your goal is to get stronger, build muscle, and look more toned after 50, simply showing up isn’t enough. We want to progress.

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Are you sweating through group fitness classes week after week, pushing hard, but wondering why your body composition isn’t changing? If you're a woman over 50, you might be falling victim to one of the biggest marketing myths in the fitness industry: the "muscle confusion" trap.

In this episode, we’re breaking down why random workouts and endless variety are keeping you stuck, what your changing hormones actually need right now, and how to shift from working out harder to working out smarter.

In this episode, you'll learn:

The truth about "muscle confusion": Why your muscles don't need to be confused—they need clear, repeatable signals to adapt.

The Group Fitness Trap: Why constantly changing routines prevents the consistency needed for real physical change.

Progressive Overload Made Simple: How to track your foundational movements (squats, hinges, pushes, and pulls) so you can actually see and measure your progress.

Reps in Reserve (RIR): The foolproof way to gauge your effort, lift heavy enough safely, and avoid injury or burnout.

Ready to stop guessing and start building the lean muscle and strength you deserve? Tune in and let's get to work!

I offer personalized coaching plans delivered straight to your pocket via TrueCoach.

Have questions or want to see if it’s a good fit? Book a quick 15-minute chat with me: https://www.menopotmeltdown.com/book-quickchat-now

Thank you so much for listening! Please share this episode with a friend who needs to hear it, and leave a review so more women over 50 can find us.

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Everyone wants to talk about estrogen and progesterone, but when you can't lose weight in menopause, the answer is often hiding in other labs.

I just got back from Raleigh, where I spent time with my mentors and fellow coaches from the Functional Nutrition Metabolism School, the program where I learned how to read labs five years ago. It reminded me that I don't talk enough about this part of my coaching, so today I'm walking you through the labs I want to see from my 1:1 clients, and how I use them to decide where we start.

Fat loss still comes down to calories in vs. calories out. But how we get there looks different from one woman to the next, and your labs help tell us what to work on first.

In this episode:

• Why you don't need labs to know you're in perimenopause
• Why a full thyroid panel matters, not just TSH
• How insulin can creep up for years before your blood sugar does
• The inflammation markers I look at, and why inflammation makes fat loss harder
• Iron, B12 and vitamin D, and why you should test before you supplement
• Optimal ranges vs. "normal" ranges
• What to do if your doctor pushes back, and how to order labs yourself
• How to prep for your blood draw
• How the Symptom Scorecard points us in the right direction while we wait on labs

FREE RESOURCES
Here’s a cheat sheet for labs that you can ask your doctor to run and what those tests are for. https://docs.google.com/document/d/1BdjUK1Sec9xG7xM5s4jjrPFul42AIQJ0Wu5J8BYdeqs/edit?usp=drivesdk
Symptom Scorecard: https://link.katalystfitness.net/widget/quiz/KsN9hzy1y2m2w3zPjWx8
 

THE FALL EDIT
6 weeks of 1:1 coaching for $599, open through October 12. We'll review your labs and scorecard, then take you through a fat loss phase built for your body, so you can go into the holidays feeling confident.
Join here: https://go.katalystfitness.net/fitaf-fatloss-accelerator

Coaches: if you want info on the Functional Nutrition Metabolism School, send me a message and I'll share the details.

If this episode helped you, please share it with a friend, leave a review, or share it in your stories and tag me. It means so much!

This episode is for educational purposes only and is not medical advice. Always talk with your healthcare provider about your labs and health decisions.

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

I’ve completely changed my mind about how I approach fat loss for women in menopause, and my only regret is that I didn’t do it sooner.

I used to believe slow, steady weight loss was the best and only sustainable approach. But I kept watching women struggle to maintain a calorie deficit for months, then lose motivation when the scale barely moved.

In this episode, I’m sharing why I changed my mind and the approach that we are taking for our clients to get incredible results.

If you’re tired of losing and regaining the same weight—or dieting for months without seeing meaningful progress—this episode may completely change the way you think about fat loss in menopause.

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

What if losing weight in menopause didn’t have to mean spending months on end in a calorie deficit?

In this episode, I’m sharing the incredible progress of my client Denise, who came to me with a significant weight-loss goal after her doctor had been encouraging her to consider a GLP-1. She wanted to try a different approach first.

Five months later, she’s down 42 pounds — and we’re doing it very differently than the traditional “eat less and lose a pound a week” model.

We’ve been using short, strategically planned Rapid Fat Loss phases, followed by periods at higher calories where she maintains her results, enjoys more flexibility, continues strength training, and prepares for the next phase.

I’m breaking down:

• Why Rapid Fat Loss is NOT the same thing as crash dieting
• How we use protein and strength training to prioritize muscle while losing fat
• Why I feed my clients UP before an aggressive fat-loss phase
• How Denise has been able to repeat these short phases 
• Why knowing exactly when a diet ends can make it psychologically easier
• Why this approach needs to be individualized — and isn't appropriate for everyone
• We need to rethink fat loss for women in their 40s, 50s and 60s

Because maybe the answer isn't spending MORE time dieting.

Maybe we need to get more strategic about when we diet, how aggressively we diet, and most importantly — when we get OUT.

And this conversation isn't over. In the next episode, I'm digging into the old way vs. the new way of losing fat in menopause — and why I've changed the way I coach women who feel like nothing works anymore.

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Can women lose weight quickly during menopause without relying on endless cardio, meds or another restrictive fad diet? Julie lost 19 pounds, 5.5 inches and 4.4 percentage points of body fat in just seven weeks with a personalized menopause weight-loss strategy.

In this client success story, Julie shares how tracking macros, prioritizing protein, strength training and receiving personalized coaching helped her finally see results. She also explains the mindset shift that helped her stay consistent, make herself a priority and build confidence along the way.

If you’re a woman in menopause who is struggling with weight gain, belly fat or knowing how much to eat, this episode will show you why the right numbers, strategy and accountability matter.

Ready to stop guessing? Book a free call with me when you complete the coaching application. https://go.katalystfitness.net/fitafcoachingapp

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

Why “Eating Healthy” and Doing More Cardio Isn’t Moving the Scale After 50

You're doing the cardio. You're eating healthy. You're trying so hard... so why isn't the scale moving?

If you're over 50 and feel like you're doing everything "right" but still can't lose weight, this episode is for you.

I'm breaking down the three biggest mistakes I see women making that keep them stuck in the cycle of losing and regaining the same 5–10 pounds. These are the exact mistakes I made for years—teaching spin classes, eating "clean," doing Whole30, and exercising more than ever... while my body refused to change.

In this episode, you'll learn:

•  Why cardio is a poor long-term weight loss strategy 
•  The difference between eating healthy and eating for fat loss
•  Why healthy foods can still keep you from losing weight 
•  The simple shift that will finally get the scale moving again 

If you're tired of working harder without seeing results, it's time for a better strategy, not more restriction.

Next week: I'll break down the five strength exercises that give women over 50 the biggest return for building muscle and changing body composition. Don't miss it!

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...

If you're doing all the "right" things trying to lose weight in menopause—eating 1,200 calories, working out every day, cutting carbs, skipping breakfast—and the scale still won't move, this episode is for you.

I know exactly how frustrating that feels because I lived it.

At 49, I was doing two-a-day workouts, teaching multiple spin classes every week, trying keto, intermittent fasting, and eating as little as possible. Instead of losing weight, I was exhausted, losing my hair, developing thyroid issues, and watching the scale refuse to budge.

Everything changed when I stopped focusing only on calories and started focusing on macros—especially protein.

In this episode, I share:

• Why counting calories alone wasn't enough during menopause
• The biggest nutrition mistake I see women making
• Why MyFitnessPal's default macro recommendations can work against your goals
• How increasing protein helped me lose 25 pounds while eating more food
• An easy first step you can take today to see if your nutrition is holding you back

If you've been blaming yourself because nothing seems to work anymore, I want you to know this: you probably don't need to try harder—you need a better strategy.

Calorie Calculator: https://katalystfitness.net/katalyst-fitness-nutrition-calculator/

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 goals!
https://www.menopotmeltdown.com/quickchatnow

Now accepting clients! Fit AF 90 Day Program 

https://go.katalystfitness.net/fit-after-fifty

Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://go.katalystfitness.net/kathykatalyst

Do you have a question that you would like answered on the show? Please ask your question here:
https://go.katalystfitness.net/podcast-question-entry

Have a personal question? Email me at [email protected]

Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used! 

https://www.menopotmeltdown.com/maste...