Mastering Menopause

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."

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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 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

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...

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.

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 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

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 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

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...

Summary
We've all heard to lose weight you have to  eat 1200 calories, right?

The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and I offered strategies for a more sustainable approach to weight loss. I highly encourage listeners to reassess their approach to a calorie intake and weight loss during menopause.

Takeaways

• The 1200 calorie myth originated in the 1920s and was popularized by a book called 'Diet and Health with Key to the Calories'. It suggested calorie counting as a way to lose weight and became a bestseller.
• Most women, especially those in menopause, do not need to consume 1200 calories to lose weight. Caloric needs vary based on factors like height, weight, and activity level.
• Inaccurate tracking and underestimating calorie intake are common reasons why women may not see weight loss results on a 1200 calorie diet.
• Chronic dieting and prolonged low-calorie intake can lead to metabolic adaptation, where the body adapts to the low calorie intake and weight loss becomes more difficult.
• A more sustainable approach to weight loss during menopause involves focusing on nutrient-dense foods, hitting protein targets, and accurately tracking calorie intake.
• Working with a coach can be beneficial in addressing mindset issues, improving accuracy in tracking, and creating a more flexible metabolism.

The 1200 Calorie Myth

02:32
Understanding Caloric Needs

04:26
The Impact of Inaccurate Tracking

09:01
The Negative Effects of Chronic Dieting

11:39
Strategies for a Sustainable Approach

16:45
The Benefits of Working with a Coach

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...

Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do?

In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all or nothing" mindset, and really start living.

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...

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol.

This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating. 

This beta test was for me to see:

If this is even a viable option for a group program. 

What the drop off rate will be and when.

How can I improve the program to make it better. 

Lastly, what is the amount of weight people regain 2 weeks after? None? All of it?

For the clients I have used this approach with, they have been very successful with it. We use it for when they are just plain stuck and it gets things moving again. They don’t regain it and start losing again at a slower rate on higher calories. 

Hear the results of the beta test in this episode!

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...

Master Class Highlights with Dr. Jocelyn Wallace

Dr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitness

Prioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, addressing pelvic floor concerns, and optimizing nutrition, with a focus on recovery and overall wellness.

Understanding the significance of pre-and post-surgery pelvic floor health, Dr. Wallace offered valuable insights on exercises and habits to heal, advocating techniques like relaxation, core strengthening, and mindful movements to enhance recovery.

Sharing her personal recovery experience post-hysterectomy, Dr. Wallace detailed a progressive exercise timeline, emphasizing patience and a structured approach from mobility exercises to strength training for effective rehabilitation.

Dr. Wallace provided essential post-surgery recovery tips, underscoring the importance of protein intake, gradual movement, core activation through breathing exercises, and scar tissue management, highlighting the benefits of tailored guidance and strength training for sustained pelvic health.

https://drjocelynwallace.com/instagram

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...

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing.

Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights the importance of working with providers who understand the nuances of hormones and can properly interpret lab results to determine optimal levels, not just "normal" ranges.

Shawn and Janet discuss the safety of bioidentical HRT compared to synthetic hormones like Premarin and Provera, which have been linked to negative health outcomes in studies. They explain how bioidentical hormones that are identical to those naturally produced by the body can be used safely and effectively to address symptoms and prevent long-term issues.

When to consider starting HRT, noting that it can be beneficial at any age depending on the individual's symptoms and goals. They emphasize the importance of addressing vaginal atrophy, sleep issues, and other menopausal symptoms, even in older women, rather than simply accepting them as a normal part of aging.

Shawn and Janet highlight the crucial role of progesterone, which is often overlooked, and explain how it works in conjunction with estrogen to provide benefits beyond just the uterus, such as for bone health, brain function, and sleep.

The interplay between thyroid function and other hormones, emphasizing the need to optimize both for overall health and wellbeing. They caution against relying solely on TSH as a marker of thyroid health and recommend seeking providers who understand the importance of free T3 levels.

Shawn and Janet compare the pros and cons of different HRT delivery methods, such as oral, topical, and pellets, and explain the importance of finding the right delivery and dosing approach for each individual's needs and preferences.

The speakers emphasize the importance of addressing the whole person, not just their hormones, and highlight how optimizing hormones can positively impact relationships, intimacy, and overall quality of life. They encourage listeners to be proactive advocates for their health and to seek providers who are knowledgeable and practice what they preach.
Facebook: https://www.facebook.com/ShawnNeedhamMLRX
Instagram: https://www.instagram.com/health_solutions_shawn_needham/
Podcast: https://www.youtube.com/c/MosesLakeProfessionalPharmacy
Get in Touch with Shawn and Janet: https://linktr.ee/mlrx

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...