Mastering Menopause

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that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief.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:

1. Amato, D. (2024). Nutrition Myths and Clarifications. In An Athletic Trainers' Guide to Sports Nutrition. Taylor & Francis.
   Link to Source
2. Hall, H. (2014). Food myths: What science knows (and does not know) about diet and nutrition. Skeptic (Altadena, CA).
   Link to Source
3. Wu, G. (2016). Dietary protein intake and human health. Food & Function, 7(3), 1251-1265.
   Link to Source
4. Bilsborough, S., & Mann, N. (2006). A review of issues of dietary protein intake in humans. International Journal of Sport Nutrition and Exercise Metabolism, 16(2), 129-152.
   Link to Source

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

 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!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode, I’ll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I’ll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I’ll also share my own experience with aggressive dieting and how it has helped my clients kickstart their weight loss journeys. Plus, I’ll explain the importance of maintenance and habit change for long-term weight management.

• Aggressive dieting can be an effective approach for weight loss, especially for individuals with a significant amount of weight to lose.
• The approach focuses on reducing fat mass and improving health markers, such as hormone profiles and insulin levels.
• Maintenance and habit change are crucial for long-term weight management.
• The aggressive dieting approach may not be suitable for everyone, including children, individuals with eating disorders or health issues, and athletes.
• The approach involves a period of calorie restriction followed by a refeed to restore glycogen levels.
• Muscle loss can occur during aggressive dieting, but it can be regained easily once in maintenance.
• Individualized plans and coaching are important for success with aggressive dieting.
• The approach highlights the importance of accurate and consistent tracking of food intake.
• Aggressive dieting can help individuals stay motivated by seeing faster results.
• Maintenance is a crucial phase after aggressive dieting to maintain weight loss and establish healthy habits.

• Reach out to us about finding success for yourself with Aggressive Dieting: Individualized Plans and Coaching-fill out the coaching application!

Sound Bites

• "Aggressive dieting can help kickstart weight loss and create a better relationship with food."
• "Aggressive dieting can improve health markers, such as hormone profiles and insulin levels."
• "Aggressive dieting can be motivating for individuals with a significant amount of weight to lose."

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do.

If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9
https://www.menopotmeltdown.com/jumpstart

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

Angie's 14-day rapid fat loss protocol 

On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days. 

We discuss the mental and practical challenges of sticking to the calorie and macronutrient requirements, as well as the benefits of the protocol in helping Angie become more mindful of her eating habits.

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode we talk about the common phenomenon of weekend weight gain. 

I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage. 

I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed over weekends

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching. 

Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress. 

She appreciates the importance of personalized coaching and mindset transformation in achieving long-lasting health and fitness goals.


Ready to master your menopause journey? Join me and Dana Cruse in this week's episode as we dive deep into sustainable weight loss, positive coaching, and smashing old habits. Discover how positivity and the right guidance can change your life. Don’t miss it! #Transformation #Motivation #WellnessJourney

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

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]

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo