Mastering Menopause

Today I'm joined by Dr. Stephanie Cacic for a conversation about Intermittent Fasting. I get this question almost every day from women looking to lose weight using this protocol. I'm very excited to have Dr. Stephanie Cacic come on and talk about this subject. I've been pretty vocal about why I don't use IF for my female clients in peri/menopause who are looking for fat loss. She has an unbiased and scientific view on IF for women after looking at various studies, trials and working with her own clients in her practice.


I've been following Dr. Steph.food.body.mind on Instagram for a while now, her content is amazing! Follower her on Instagram
https://www.instagram.com/drsteph.food.body.mind/

Check out her website:
https://www.fineformcoaching.com

Here is the link to the study she was referring to:
https://pubmed.ncbi.nlm.nih.gov/23512957/

To contact me: http://bit.ly/3cipGEb
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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...

Goldilocks principle

The Goldilocks principle states that something must fall within certain margins, as opposed to reaching extremes. When the effects of the principle are observed, it is known as the Goldilocks effect. The Goldilocks principle is derived from a children's story "The Three Bears" in which a little girl named Goldilocks finds a house owned by three bears. Each bear has their own preference of food, beds, etc. After testing each of the three items, Goldilocks determines that one of them is always too much in one extreme, one is too much in the opposite extreme, and one is "just right".

This principle is the crux of how we should be looking at exercise, diet, lifestyle and stress in terms of menopause.
Exercise, not too much or too little.
Diet, don't eat too much or too little.

This really is a time when moderation is key, in all aspects, to sail through menopause. It doesn't have to be a struggle!

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...

A quick update on my progress getting photo shoot ready while going through menopause!

If you want to get in touch with me please reach out at www.katalystfitness.net
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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...

The benefits of soluble fiber include increased satiety (feeling full after eating), as well as improved gut and metabolic health.

Insoluble fiber is best known for its ability to regulate digestion and its laxative effects. While soluble fiber slows digestion, insoluble fiber adds bulk to stools and reduces the time it takes for food to move through the digestive system.

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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...

Please welcome Lorraine Miano, she is a certified Health Coach and hormone health expert through The Institute for Integrative Nutrition. 

Lorraine offers menopause advocacy, support and resources to women in all phases of menopause through health coaching, proper nutrition and preventive lifestyle choices. 

 She wrote and published her first book,

The Magic of Menopause; A Holistic Guide to Get Your Happy Back!
https://www.amazon.com/Magic-Menopause-Holistic-Guide-Happy/dp/1944134069

 The book helps guide women through the struggles they face as they begin menopause and helps tackle the daily changes such as balancing hormones holistically, getting a better night’s sleep, and reducing or eliminating hot flashes to name a few.

We had a discussion about how menopause is so much different than it was for our grandmothers. The environment we live in today and the exposure to toxins being the main difference and the root cause for many menopause symptoms that we are experiencing today. 

I really enjoy talking to Lorraine, she is a wealth of knowledge and we both have a love for the sauna, she'll be back next month!
Follow Lorraine!
Instagram: https://www.instagram.com/themagicofmenopause/
Facebook: https://www.facebook.com/TheMagicOfMenopause/
Website: https://www.themagicofmenopause.com/

Find the Dirty Dozen list here as well as Skin Deep https://www.ewg.org/ 

To get in touch with me  with any questions, to work with me one on one , or to talk about a good time for your own appearance on this podcast, please go to 
www.katalystfitness.net

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...

As we are going through menopause, the name of the game is moderation, we can't fitness our way out of it, in fact, that is ony making things worse.


If you're ready to make the changes necessary to your lifestyle and diet to finally lose that menopause weight gain, send me a message.
www.katalystfitness.net

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...

Today I had a conversation with Jeremiah Bair, he's an online nutrition and training coach and an expert on the science of nutrition and training. He also just so happens to be my nutrition and training coach (and inspired me to become one as well) and is getting me ready for my upcoming photo shoot. He is a wealth of knowledge when it comes to weight loss.

You're going to love this episode, Jeremiah explains nutrition as the primary driver for fat loss, weight training versus cardio and why women can't get "jacked" or bulky when lifting weights. We also discuss why bulgarian split squats are so damn hard!

A huge thank you to Jeremiah for coming on, here's how to get in touch with him:

Listen to his podcast Living Lean: Living Lean       
Website  Bair Fit Website
Instagram: https://www.instagram.com/jeremiahbair
Facebook: https://www.facebook.com/bairfit

To get in touch with me:
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...

As women, we are told we just have to deal with our hormones. That it’s normal to be miserable in menopause.

Bloating, mood swings, hot flashes, cravings and weight gain are just a part of life for us. Deal with it.

We think we’re gaining weight because we’re eating too much and not exercising enough so we eat less and exercise more.

In fact, that’s the opposite of what we should be doing. Our bodies are ever changing, even more so as we go through peri/menopause.

Get in touch with me through my website www.katalystfitness.net

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...

10 Ways to Reduce Menopause Symptoms

Menopause begins in the late 40s or early 50s for most women and it usually lasts for a few years. At least two-thirds of women will experience symptoms of menopause like hot flashes, night sweats, mood swings, irritability and tiredness. On top of all that, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes.

Here is a list of 10 ways to reduce the symptoms of 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...

As we get older it's so easy to get stuck in a routine and the same old thing. I was feeling a little stagnant and decided I needed to shake things up a bit!

Ladies, it doesn't matter how old you are! It does matter however, how well you take care of your body. Your 50's are your midlife, the period between being young and then not so young, although age is truly just a number.

Mentally and physically seek to push yourself and don't get stagnant!

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...