Mastering Menopause

Food choices and how they can make or break your diet. Whatever phase of dieting you are in, whether it’s in a deficit to lose weight or in a surplus to build muscle or reverse diet out of the diet you were just in.

 Your food choices will help you feel full and satiated if you’re in a deficit or can help avoid feeling full if you are trying to increase your calories.

You may be wondering why someone would want to increase their calories. Well, if you’re reverse dieting out of a previous diet or have been following a very low calorie diet for a long time this may be necessary. I hear this all the time from women, I just can’t eat anymore, I'm just not hungry. While this may have a lot to do with beliefs that certain foods will make you fat and you are avoiding them, it doesn’t eliminate the fact that you still need to bring on more calories to bring up your metabolism and hormones and certain foods will help with that full feeling while still increasing calories at the same time.

Check out this guide for foods, for a visual, head over to my Instagram, Facebook or TikTok.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

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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...

To be successful with weight loss, you have to prepare your body, metabolism and mind for that to happen. 

Most of us women spend all our time dieting because that’s what “we know’. This is the reason why you are no longer losing weight.

Weight loss is a marathon, you don’t just go out and run one, you have to train to prepare for it. 

Without preparation, your marathon will feel like you’re running in flip flops. 

Spend time in maintenance (out of a deficit, eating MORE calories) so your metabolism can repair and reset. 

Once training is complete, lace up those sneakers, find your pace, and run your race. 

I help women in menopause lose weight, a part of this process is the prep phase. If you’re tired of running in flip flops send me a message.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook TikTok
check out my blogs at Blog Spot

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...

Last week I talked about why eating 1200 calories isn't working for you and your weight loss. Here are the steps to take to get you out of the corner you painted yourself into. This is a process called reverse dieting and is usually the diet after the diet to bring you up to maintenance. However, if you've spent an extended period in a  low calorie diet, you will need to do this before you can go into another fat loss phase. The diet before the diet.

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook TikTok
check out my blogs at Blog Spot

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 only eating 1200 calories (or less!) and not losing weight, this episode is for you!

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook TikTok
check out my blogs at Blog Spot

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...

Ladies, you're going to love this episode with Aram Grigorian, aka @4weekstothebeach.
I absolutely love his approach to fitness, nutrition and coaching. Every time he does a post I instantly think  "I wish I had said that!"

We had a great conversation on working with women, training, mindset, myths that are still out there regarding weight training for women, gut health and so much more! I know you will enjoy this episode.
 
Be sure to follow him on Instagram so you don't miss his great posts!
https://www.instagram.com/4weeks2thebeach/
You can connect with him here:
https://www.4weeks2thebeach.com/

B.S. Economics - Quinnipiac University, Precision Nutrition Level 1 Coach

Nutrition Coaching Institute Level 1 + 2, NCI Mindset + Hormone Specialist

Certified Functional Strength Coach, Former Crossfit Level 1, Former NASM CPT

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

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 will walk you through the exact steps to  use to set up My Fitness Pal for weight loss in menopause.

Here is the You Tube video How To Set Up My Fitness Pal:https://youtu.be/jPhiNm0KezA

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

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...

I was looking forward to and enjoyed this conversation with Aditi Guha, she helps women with PCOS lose weight and gain control of their symptoms. The information and wealth of knowledge she has is beneficial not just for women with PCOS but all women who are dealing with hormonal issues or weight gain. Follow her on Instagram, this is where I found her and she has some great information.

Follow her on Instagram at https://www.instagram.com/aditiguhaofficial/
and take her free quiz: https://www.weightlossgamechangers.com/weight-gain-root-cause/
and her free master class https://www.weightlossgamechangers.com/webinar-2021/

To contact me: https://bit.ly/kathykatalyst
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

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’ve ever followed a specific diet like low carb or keto, then you have unknowingly tracked your macros. What are macros? Macros are macronutrients, the makeup of the calories you are eating in the form of protein, carbs and fats. 

Tracking macros instead of tracking calories puts an emphasis on what foods you are eating rather than just a set amount of calories. This is beneficial for people trying to lose weight or athletes who have performance goals. For weight loss, calculate your maintenance calories and then drop that number by 300-500 calories to start. Then you want to make sure you’re getting at least 25% of your calories from fat. From there, calculate your protein needs at .7-1.0 grams per lb of ideal body weight, and the rest of the calories would come from carbohydrates.

By tracking macros you will see that there is room for the foods you love by making a few adjustments here and there. It gives you more food freedom  since nothing is off limits. My online clients love the results they get once they start tracking macros and incorporate a flexible dieting approach.

For help with tracking macros, I have a 6 week program called Jump Start that rotates every 7-8 weeks, for more info check out this link:
https://www.menopotmeltdown.com/jumpstart

To work with me 1:1 and get your fastest weight loss and belly fat reduction results, check out my website for more info: www.katalystfitness.net
or book a call with me so we can talk about your goals and how I can help get you there!

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

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...

I'm so excited for you to hear this conversation that I had with Jeff Hoehn. Jeff and I met at Mind Pump's Train the Trainer event in 2018(?) and we both are currently being coached by Jeremiah Bair. Jeff is a CSCS  Strength and Nutrition Coach and very knowledgeable about nutrition and strength training and he's one of the nicest guys in the fitness space I know!

We talked about training, nutrition, reverse dieting and my love for wine lol. Check it out!

Follow Jeff on Instagram
https://www.instagram.com/jeffh91_/
and subscribe to his newsletter for a ton of information!
https://linktr.ee/jeffh91_

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

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...

Are you struggling with fat loss in menopause and wondering why even though you are eating less and exercising more it just isn't working?

Then this episode is for you my friend! My online clients are having this same struggle as well which led them to work with me. I lead them through a reverse diet, having them eat more calories to get their metabolism back up and get their body to a place where it will release the fat rather than storing it.

What, eat more and lose weight? Yes!!

Follow me on    YouTube   Instagram   Facebook
check out my blogs at Blog Spot

To contact me: http://bit.ly/3cipGEb
To apply for one on one coaching:
https://kathykatalyst.as.me/?appointmentType=16566311

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...