By Kathy Cote
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 a
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The podcast currently has 193 episodes available.
In today's episode, we had a live training with Katalyst Coach Megan Hart, whose experience spans from being a college athlete to a licensed addictions therapist, bodybuilder, and nutrition coach. Megan shares her passion for helping women in menopause achieve strength and confidence through tailored fitness.
Client Success Stories (10:00): Highlighting clients like Julie and Michaela, Kathy and Megan discuss how shifting from intense cardio to strength training has transformed their clients' body composition, energy levels, and self-assurance.
Benefits of Strength Training (13:55): Megan explains how muscle building boosts metabolism and fat loss, even at rest, and busts the myth that women will get "bulky" from lifting.
Starting a Program with Proper Form (30:04): Emphasizing safety, Megan and Kathy recommend beginning with compound movements and gradually increasing weight. They offer form checks to ensure clients train safely and effectively.
Overcoming Mental Barriers (44:46): They explore how clients often get stuck in routines that don't deliver results and encourage openness to reduce cardio in favor of strength for better outcomes.
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode, we dive into Michaela’s inspiring journey working with us at Katalyst Fitness and Coach Megan Hart, showcasing how the right training and nutrition transformed both her body and mind. Through personalized coaching, she discovered the power of eating well, lifting with intention, and freeing up mental space once occupied by dieting confusion.
Michaela shares how strength training empowered her in and out of the gym, how proper nutrition fueled her energy, and the ripple effect this journey had on her family. Tune in to learn how fitness can bring clarity, confidence, and lasting change for women looking to feel strong and unstoppable.
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode, Kathy shares a powerful story from Katalyst client Robin about transforming her relationship with food and her body.
Years of restrictive eating left her struggling with hunger cues and feeling guilty for enjoying meals, but a shift toward balanced eating has helped her find food freedom. She’s now eating more, fueling her workouts, and seeing impressive body composition changes—without cutting calories.
From learning to add protein to meals to choosing foods she loves without guilt, she reflects on how this approach has changed her life. It’s about moving from scarcity to abundance, finding peace with food, and living life fully—yes, even with the occasional indulgence! Hear about Robin's journey, how her metabolism is finally working, and the steps she took to get there.
Ready to finally have food freedom for yourself and hit your goals easily? Book a quick 15 min. call with me to talk about your goals! https://www.menopotmeltdown.com/quickchatnow
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode, I’m breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio.
First, I’ll explain why being in a caloric deficit is non-negotiable for fat loss and why cardio alone won’t cut it.
Then, I’ll dive into the importance of tracking your calories to understand what you’re really consuming.
Next, we’ll talk about why protein should be your best friend, and why relying on default app settings can hold you back.
Finally, I’ll share how reducing food variety can help keep you on track. https://www.menopotmeltdown.com/mastering-menopause-macros
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode, we’re tackling one of the biggest roadblocks to progress—weekend sabotage! You’ve worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar?
In this episode, I’ll break down:
Listen in to discover how to create a plan that works for you, so you can enjoy your weekends and still reach your goals.
Join the conversation:
Have a question or want to share your weekend success story? Reach out to me on [Instagram/Facebook] or send me a DM!
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief.
Protein is essential not just for muscle repair but also for hormone production, immune function, and more.
I emphasize the importance of protein intake, especially for women and those engaging in physical training.
I highlight studies that demonstrate higher protein levels are safe and beneficial, provided one doesn't have pre-existing kidney issues.
I also provide practical tips on achieving daily protein goals of 150-170 grams through a variety of food sources, aiding in fitness and health goals. Join my free challenge or community group for more insights.
Free 5 Day Menopot Meltdown Challenge:
https://www.menopotmeltdown.com
Here are the citations for the four studies referenced in our discussion:
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
Maintenance: The Key to Sustainable Fat Loss
Description:
Ready to break free from the yo-yo dieting cycle and achieve lasting fat loss? In this episode, we dive deep into the two types of maintenance phases we use in the 90-Day Mastering Menopause Method. Learn how the initial maintenance phase sets you up to lose fat and build muscle without a calorie deficit, and how the goal weight maintenance phase allows you to maintain your results with food freedom—no more obsessive tracking!
If you're looking to lose weight, keep it off, and live confidently, this episode is a must-listen. Tune in to discover how mastering maintenance is the key to long-term fat loss success!
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
Effective fat loss strategies designed to help women lose 15 to 20 pounds in 90 days. This is the EXACT process we use at Katalyst Fitness and Nutrition.
I emphasize the importance of long-term success and sustainability over quick fixes. The process includes determining maintenance calories, creating a tailored caloric deficit, and utilizing a combination of aggressive and moderate approaches based on individual lifestyles.
I highlight the significance of personalized coaching and the transition to maintenance phases for lasting results.
00:19 Setting Our Clients Up for Effective Fat Loss
01:12 Establishing Maintenance Calories
02:41 Tailoring the Fat Loss Phase
06:02 The Role of Coaching
07:24 Transitioning to Maintenance
08:26 Long-Term Success Strategies
09:19 Recap and Next Steps
If you want to lose 10-15 lbs by Thanksgiving and enjoy the holidays, book a call with me!
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
In this episode I share an easy and free method to calculate body fat percentage using measurements.
I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress.
I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these into the Navy Seal Body Fat Percentage Calculator.
I also discuss the limitations of various body fat calculators and scales, advocating for a comprehensive approach including measurements, progress pictures, and the scale to better monitor fitness goals.
Please reach out if you need help using this process!
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she’s undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth.
A major breakthrough for Heidi was surrendering control over her nutrition, reducing stress, and improving her overall wellness by setting healthier boundaries.
With Coach Megan’s help, recalibrating her macros and regaining control of her eating habits.
Heidi also addressed sleep and stress, discovering elevated cortisol levels, and is now prioritizing sleep and stress management with Megan's support. She’s experimenting with carbs and glucose tracking to understand her body’s responses and has become more mindful about alcohol, appreciating the clarity it brings.
Overall, Heidi is embracing the process, letting go of old habits, and focusing on long-term wellness. She’s excited to continue working toward her body composition goals while enjoying the mental and emotional benefits of the program.
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 we 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
Free Macro/Calorie Calculator https://plan.katalystfitness.net
Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp
Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp
Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share
For all my social links: https://bit.ly/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]
The podcast currently has 193 episodes available.
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