Mastering Menopause

Today I'm joined by Abby Higgins, a Nutrition Therapy Practitioner. She works with clients and athletes to help support their symptoms and finally heal their body.
 
She does this by putting a focus on supporting the foundations first, which include nutrition, digestion, blood sugar regulation, fatty acid balance, mineral balance, and hydration.

 www.abbyhiggins.com
https://www.abbyhigginswellness.com
https://www.instagram.com/abbyhiggins.fntp
https://www.tiktok.com/@abbyhiggins.fntp

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

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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...

Being a woman in midlife means you’re way more likely to be losing muscle than gaining it. As we get older we don’t have the same level of muscle protein synthesis that we once did. 

We actually require more protein, especially during menopause, where we have a decline in estrogen, increase in cortisol, and decrease in growth hormone and testosterone. All of which leads to accelerating muscle loss. Since most women don’t have a lot of muscle mass to start with, it’s crucial at this time to ensure more than just “adequate” amounts of protein.

Are you always dieting or fasting? You’re not giving yourself a chance to eat enough protein, let alone enough calories. You can’t gain muscle or prevent muscle loss on lower calories or chronically being in a negative energy balance. 

As you lose more and more muscle past 40, your metabolism will slow down and we then start becoming more frail and prone to injury.

Women need .07-1.0 grams of protein per lb of body weight.

You might be thinking there’s no way you can eat that much protein! Yes, you can, but more importantly, you should, and I’ll tell you how.

Most of my clients need help with this at first. You’re basically trading in carbs for protein. We have an almost unlimited supply and access to convenient carb sources (chips, crackers, cookies, breads, pastas and alcohol), but readily available and convenient protein sources are a little harder to find. In fact, you need to make some effort and this is what I help my clients with. 

Here are some examples of proteins and how to combine them to get anywhere from 35-50 grams per meal.

Once my clients consistently hit their protein goals, they start losing weight and increasing muscle, which is exactly what we want when we’re in menopause!

I suggest starting of with a 5 day challenge to see how much protein you are eating, all you need to do is track protein grams. Forget about calories and macros, just grams of protein, that's it, let me know how you do!

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...

Can I get photo shoot ready in menopause?

After successfully losing weight and doing my first photo shoot in March of 2020, I figured it was time to do another one the first week of July, 2021. Here’s my journey so far and why this may not be the best time for me to get as lean as I need to be for a photo shoot, hormonally speaking.


Find me  at www.katalystfitness.net
or send me an email to
 [email protected]
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...

Why Your Scale Sucks-

Are you elated when the scale goes down or depressed when it goes up? You are more than just a number on the scale. Your scale only measures one thing—your weight. Your weight can fluctuate every day, sometimes by as much as 5 pounds,  depending on a variety of factors. There are a lot of reasons the scale reflects a certain number and there are other things you can measure to determine if your diet is a success or not. 

If your mood depends on the number you see between your feet, you may want to consider taking a break. Set goals that don’t focus on weight. Maybe getting in your first pull up or stringing together 10 solid pushups. By getting stronger over time, you’ll likely be losing fat as well.  Pay attention to the things that matter—how your clothes fit or how you’re sleeping. You’re not a number!

 If you’re struggling to reach your fitness goals consider working with me 1 on 1. We’ll discuss your goals, lifestyle, challenges, and situation. Then we work on a plan that works best for you, send me a message and let’s talk!

Please reach out at www.katalystfitness.net
or send me an email to
 [email protected]
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...

A very large factor to longevity and health is managing stress. It's also, without a doubt, a huge factor affecting women in perimenopause. By managing your stress you can impact your hormones positively and have a smoother ride through the hormonal changes your body is experiencing.

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 the pleasure of interviewing my very first guest, my friend Rachel Espana. Rachel is an expert on all things adrenal fatigue., wait until you hear her story. She is a certified holistic Nutrition Consultant and Board Certified in Holistic Nutrition. Her coaching practice focuses on adrenal fatigue. 

 After overcoming adrenal fatigue herself, she’s passionate about helping other high achievers who are struggling with burnout. Rachel uses her knowledge and personal experience to help clients correct imbalances in their nutrition, lifestyle, and mindset, so they can rebuild their energy and get back to living their lives!
 
Follow Rachel on Instagram:
https://www.instagram.com/rachel.leanne.wellness/

Get her Free 5-week adrenal fatigue roadmap using this link https://view.flodesk.com/pages/5f84ee21874828c661437ada

Check out her website:
https://www.rachelleannewellness.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...

These are the 3 most common scenarios that I find with women in their 40's and 50's who are in  peri/menopause and trying to lose weight.

I'll go over the Type A Overachiever/Under eater
The Weekend Binger and
The Unknowing

Each one of these types have specific hormone issues that they are typically dealing with and they all have hormone issues in common.

I break it down for you and offer a solution to these common scenarios. If you have any questions or don't seem to fit in any one of these categories and need help I'd love to talk to you!

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...

“𝐈 𝐞𝐚𝐭 𝐡𝐞𝐚𝐥𝐭𝐡𝐲.”

This is something that I hear all the time...

Eating healthy doesn’t mean you’re eating enough. Or in the proportion your body needs. Typically when someone comes to me saying that they eat healthy it almost always means they are restricting themselves, in one way or another, either calorically or nutritionally.

They may be eliminating “bad” foods like cheese or bread or eliminating entire food groups like dairy, meat or all the carbs.

Trust me I get it! In this day and age it’s so confusing. Eat this, don’t eat that, coffee’s bad, no wait, it’s good again. Don’t eat fats, wait, eat all the fats. Our perception of what is healthy and what isn’t is skewed. There’s no such thing as bad foods and good foods. Sure, some foods are better than others nutritionally speaking, but the purpose of food is to give you energy. Whether it’s from kettle corn or an apple, each one still provides energy. When you eliminate certain foods or food groups, you’re also eliminating the possibility of nutrients.

Please reach out at www.katalystfitness.net
or send me an email to
 [email protected]
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...

There are some do's and don'ts when it comes to intermittent fasting. It has been shown that IF can be effective for weight loss but use caution if you are in perimenopause. 
I go over the benefits of a circadian rhythm fasting style that will be much more beneficial when you are in perimenopause, eliminating the stress from not eating, improving your digestion and ensuring you're getting in enough nutrients to support your body, hormones and health.

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...

𝐘𝐨𝐮 𝐰𝐨𝐫𝐤 𝐨𝐮𝐭, 𝐰𝐡𝐲 𝐝𝐨𝐧’𝐭 𝐥𝐨𝐨𝐤 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮 𝐝𝐨?

𝟒 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐲𝐨𝐮’𝐫𝐞 𝐧𝐨𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.

1. Intention and mindfulness.

Are you going to the gym just because you "have" to?

2. You're not taking adequate rest times,  and you're rushing your workout.

Half assed effort equals half assed results and we want full ass results, right? 

3. You're not lifting heavy enough.

To actually stimulate muscle growth you need to lift appropriately heavy.

4. You're not eating enough.

To develop your muscle and get the toned, rocking body you want, you need to feed your body. You’ll need more than 1500 calories in most cases to build that muscle and adequate amounts of protein, like 30% of your calories.

Set your intentions when you step foot in the gym, be mindful and pay attention to the muscles you’re working. Slow down for crying out loud and give yourself and your body the full attention it deserves. Be a bad ass and start lifting as heavy as you safely can, challenging yourself, your mind and your body. Feed your body, you can’t grow muscles if you are always in a deficit, not giving your body the calories it needs. By applying these 4 principles you’ll start seeing results and people will say, “Damn, have you been working out?” Why yes, yes I have!

If you have any questions please contact me at
www.katalystfitness.net
or send me an email to
 [email protected]
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...