Mastering Menopause

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.

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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...

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...

In this episode, I walk you through exactly how to implement a reverse diet, including how to calculate your maintenance calories, when to increase calories gradually versus jumping straight to maintenance, and what to expect during the process.

Last week, we talked about why chronic dieting and years of eating too little can leave you stuck in a weight loss plateau. This week, we're taking the next step: how to actually reverse diet.

If the thought of increasing your calories makes you nervous, you're not alone. For many women in menopause, eating more feels completely backwards. But when you've been maintaining your weight on very low calories, your body may need a period of maintenance before it's ready for an effective fat loss phase.

In this episode you'll learn:

• How to calculate your maintenance calories
• Whether you should increase calories all at once or gradually
• Why protein is the first priority
• What biofeedback markers tell you your body is responding
• Why the scale may temporarily increase—and why that doesn't mean you've gained fat
• How to know when you're ready to transition into a fat loss phase

Maintenance is the foundation that allows you to lose fat more effectively and maintain your results for the long term.

If you've been stuck eating less and less with nothing to show for it, this episode will help you understand why eating more strategically might be exactly what your body needs.

Calculate your Maintenance Calories:

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...

Description:

Are you doing all the "right" things—barely eating, skipping meals, and working out harder than ever—only to find the scale hasn't budged? You are not alone. In this episode, we’re breaking down the "restriction trap" that keeps so many women stuck in a plateau during menopause.

We explore why chronic calorie restriction is often the biggest obstacle to your goals. You'll learn:

• Why 1,200 calories is rarely a sustainable or effective starting point for hormonal health.
• The truth about the scale: Why your weight might fluctuate when you finally start fueling your body properly.
• The "Reverse Dieting" approach: How eating more can actually help you break through plateaus and protect your muscle mass.

Stop treating your body like a problem to be solved and start fueling it for sustainable, long-term success. If you're ready to break the cycle of restriction and understand the math behind healthy, hormonal-friendly weight loss, this episode is your roadmap.

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...

Have you ever felt like you're doing everything right in menopause and the scale still won't budge?

In this episode of Mastering Menopause, I'm pulling back the curtain on the Rapid Fat Loss approach I've been using with my clients and on myself.

After months of travel, stress, inflammation, and feeling "off," I decided it was time for a reset. Just five days into the protocol, I'm down 2.5 pounds, my inflammation is noticeably lower, my cravings are gone, and I'm experiencing what Martin McDonald calls "diet utopia". That point where food stops controlling your thoughts and hunger becomes incredibly manageable.

I also share:
 • Why traditional 1 pound per week dieting often fails women in menopause
 • The biggest mistake women make when trying to lose weight
 • How clients like Stacy and Pam are losing 4–6 pounds in their first week
 • Why this approach creates GLP-1 style appetite control without using GLP-1 medications
 • The difference between aggressive fat loss and chronic dieting
 • How to know if this strategy is right for you

If you've been stuck, frustrated, and overwhelmed by all the noise around cortisol, hormones, supplements, weighted vests, and the latest menopause trends, this episode will give you a different perspective.

The truth is, fat loss in menopause doesn't have to take forever.

Ready to find out what's actually keeping you stuck?

Book a free strategy call and let's talk about your goals:

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...

In Part 2 of Becky’s real client case study, you’ll hear an actual coaching conversation breaking down what happens after fat loss, and how women in menopause can maintain their results without obsessively tracking every bite forever.

We talk about:
 • The transition out of dieting phases
 • Why maintenance feels scary for so many women
 • Learning to trust your body again
 • Scale fluctuations and why they don’t mean failure
 • How to handle vacations, weekends, alcohol, and social events
 • The mindset shift from restriction to freedom
 • What “normal eating” actually looks like after coaching

This episode gives you an over the shoulder look inside the real coaching process we use inside Katalyst Fitness and Nutrition.

If you’ve ever wondered:
 “Will I gain the weight back?”
 “Do I have to track forever?”
 “How do I actually maintain results long term?”

This episode is for you.

Kathy Coté is a menopause coach and founder of Katalyst Fitness and Nutrition, helping women over 50 lose fat, build lean muscle, and redefine what’s possible in midlife.

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...