Mastering Menopause

This is part 2 of Macros and Menopause

In this episode I discuss how to set up a health/maintenance phase and why I start MOST clients here.

How to set up an effective fat loss phase and lastly, my favorite, a build phase!

I have a 4 week program starting 10/30
Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!
Registration closes 10/29, here's the link:
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...

Menopause and Macros Part 1 of 2
In this series we are going deep on everything macros. In today's episode I discuss:
What are macros?
How to leverage macros in menopause.
How to get started.
Why each macro is important.
How to set your macros for optimal health.

Use this calculator link to get your macro calorie recommendations: https://plan.katalystfitness.net

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...

This was an interesting conversation with one of our clients Cynthia around tall women on their health and weight loss journey. How the fitness industry is skewed towards the "average" 5'4" 150 lb woman and how weight and fitness are different for those that are above average! 

I would love to hear your comments on this episode, please email me at [email protected]

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...

October is menopause awareness month. This episode is to celebrate the fact that there are now more conversations about menopause, it's no longer a taboo subject.

In this episode I talk about the basics and what you can do to help YOURSELF as you are going through the stages of menopause. There is so much information out there and yes, some of it is conflicting, however, there isn't a one size fits all solution. Get educated on the subject, this isn't just a phase, this can be years! Listen to podcasts, read a few books, find a doctor that understands.

Too many women are waging war with their own bodies, making matters worse.  I'm here to help you as much as I can by giving you simple solutions to address your unique symptoms, most of those symptoms can, and must, be addressed through lifestyle changes.

Here's the link for the free 5 day Menopot Meltdown Challenge. We start this Monday 10/2! https://www.menopotmeltdown.com

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...

Today I'm very excited to be joined by Amy Vetters, an IFBB Bikini Pro. Amy is going to give us a behind the scenes look at just what it takes to be a successful competitor while also focusing on health and wellness AND running 2 successful businesses at the same time!

Hear how she stays focused and see what the timeline looks like for the different phases. Putting on muscle, dieting down and then finally what stage day looks like!

If you've ever thought about competing as a a body builder, check out this episode!


Connect with Amy on her socials:

IG: @amers_lildyno

FB: Amy Vetters

Alinea Coaching (Lifestyle and Contest Prep) Www.Alineacoaching.com

Nova Tans (tanning salon) Www.novatans.com

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...

Join me with special guest Clare Morrow, an IFBB Pro and author of Fluffy to Fit, for a conversation about all things menopause! Training, diet, hormones, peptides and more, this episode is jam packed with information!

Follow Clare Morrow on:
Instagram https://www.instagram.com/claremorrow_ifbbpro/
Tik Tok https://www.tiktok.com/@claremorrow_ifbbpro
Website https://claremorrow.com/fitness-favorites
You Tube https://www.youtube.com/channel/UC_ffBp1QdoIoy9ebkyGCJ1Q

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...

On this episode I'm joined by Catherine Staffieri. We discuss blood glucose and the impact on your health, especially during menopause. Using a CGM (continuous glucose monitor) you can see the impact that your diet and training has on your blood glucose and Catherine discusses why it can be  helpful to know that information.

Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense, one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential. 

She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania.  Catherine’s philosophy is that you’re never too old to make changes in your life to better your mind, your body and your well being.

Catherine focuses on the value of monitoring health metrics such as blood glucose levels. Small lifestyle modifications can lead to notable health improvements. Particular emphasis is placed on the usefulness of tracking blood glucose for women, particularly, those in the stages of menopause. Helping them understand the effects of their lifestyle, habits, diet, exercise and hormones on their health. The ultimate goal is to empower women to make small, sustainable changes to enhance their health. This approach offers real time results of tracking blood glucose and can significantly improve one's well-being.

LINKS AND RESOURCES MENTIONED IN THIS EPISODE:
Check out Nutrisense on Instagram @nutrisenseio, on their website www.nutrisense.io, and be sure to read their blog The Nutrisense Journal

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...

Meet Victoria, our incredible client who has achieved remarkable results with the Mastering Menopause Method 🙌

Her mindset, her body recomp, her hair and her sleep have all gone through some incredible and significant changes!

Victoria had a background in keto and Carnivore diets, consuming less than 5g of carbs daily. We created a personalized approach to navigate her journey through menopause. We  increased her carb and calorie intake while taking into account her sensitivity to gluten and dairy.

Victoria fully immersed herself in the program, she embraced each new set of macros as a challenge. With determination and discipline, she hit her macros spot on every day and every week.

Victoria's metabolism was ignited from the start, leading to an impressive transformation. In just three months, she shed an incredible 13 pounds and 11.8 inches, going from 128 to 116 pounds. Currently, Victoria is in a lean gains building phase, actively sculpting her body while avoiding excess body fat.

When Victoria began her journey with us, her calorie intake was gradually increased to 1800 calories, accompanied by 60 grams of carbs. Today, she is enjoying a satisfying 2015 calories and 185 grams of carbs, all while achieving significant health and body comp goals!

Join Victoria in mastering menopause and embrace your own incredible transformation journey. 

If you would like to talk to us about how you too can get results like Victoria, please reach out! Mention Victoria and I have a little bonus for you!

My 6 week group program Jump Start is coming!! I only offer this twice a year and this is the last one for 2023.

Jump Start is a 6 week nutrition and exercise reboot designed for ladies that are going through the stages of menopause. Get the needle moving in another direction! We start Monday, September 11th check out the link for more details: 
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...

In today's episode, we have a special guest, Dr. Anshul Gupta, a Board-Certified Family Medicine Physician with advanced certification in Functional Medicine. Dr. Gupta has helped thousands of patients reverse their health issues using functional medicine concepts. He is also the best-selling author of "Reversing Hashimoto's: A 3-Step Process for Losing Weight, Ending Fatigue, and Reducing Brain Fog." His book provides a comprehensive guide to understanding and reversing Hashimoto's disease, offering practical strategies and evidence-based approaches to help patients achieve optimal wellness.

During the interview, Dr. Gupta explains that Hashimoto's disease is an autoimmune disorder where the immune system attacks the thyroid gland, leading to inflammation and an under active thyroid. He was inspired to write "Reversing Hashimoto's" to empower individuals to take control of their health and provide them with effective strategies to reverse this condition

Common symptoms of Hashimoto's disease include fatigue, weight gain, hair loss, depression, constipation, and cold intolerance. However, symptoms can vary from person to person.

Dr. Gupta highlights that an integrative medicine approach to treating Hashimoto's disease differs from conventional medicine by addressing root causes and imbalances. Integrative medicine focuses on nutrition, lifestyle modifications, stress management, and targeted supplementation, rather than solely relying on thyroid hormone replacement therapy.

Diet and lifestyle modifications play a crucial role in reversing Hashimoto's disease. Patients should follow an anti-inflammatory diet, eliminating potential triggers like gluten and dairy. They should also prioritize stress management, quality sleep, regular exercise, and maintaining a healthy weight.

Supplements and natural therapies can complement treatment for Hashimoto's disease. Dr. Gupta recommends specific supplements like selenium, vitamin D, omega-3 fatty acids, and herbs like ashwagandha. However, it is important to work with a healthcare provider for personalized recommendations.

To connect with Dr. Anshul Gupta and learn more about his work, you can visit his website:
 AnshulGuptaMD.com
 Additionally, his book "Reversing Hashimoto's" is here: https://www.reversinghashimotobook.com/
And his social media accounts are here:
Facebook
Instagram
YouTube
LinkedIn

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...

Phase 1: Primer/Maintenance Phase

• Importance of accurate tracking, proper sleep, digestion improvement, and stress management  for metabolism repair and restoration
• Balancing macronutrients, especially prioritizing protein intake
• Implementing a progressive weight training phase incorporating progressive overload
• Reducing excessive cardio to minimize unnecessary stress on the body
• Use this link to calculate your maintenance calories:
• https://www.menopotmeltdown.com/jumpstart

Phase 2: Fat Loss Phase

• Creating a caloric deficit while still prioritizing protein intake
• Maintaining accurate tracking throughout the phase
• Duration of 8-12 weeks, depending on client and biofeedback
• Implementing a diet break of 10-14 days for sustainable progress (except for those with only 5 lbs to lose)

Phase 3: Maintenance Phase

• Transitioning to maintenance calories after achieving fat loss goal
• Ensuring new maintenance calories are accurately determined
• Practicing intuitive eating without strict tracking

Jump Start is a 6 week nutrition and exercise reboot. You will get all this info and I will show you how to implement it with my signature group coaching program. Link with all the details is here, early bird pricing until 8/25.

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...