Mastering Menopause

I don't think most women understand the concept of eating at maintenance calories vs maintaining their weight on deficit calories.

If you’re eating 1,400 to 1,600 calories and not losing weight, this episode is for you.

One of the biggest misconceptions I hear from women in menopause is this:

“I must be eating at maintenance because my weight isn’t changing.”

But maintaining your weight and eating at your true maintenance calories are two very different things.

After years of chronic dieting, your metabolism adapts. Your body learns how to survive on fewer calories, fat loss stalls, energy drops, digestion slows, sleep suffers, and belly fat becomes harder to lose. Most women blame menopause, but what’s really happening is an underfed metabolism.

In this episode of Mastering Menopause, I break down:

• The difference between maintenance calories and metabolic adaptation
• Why eating more is often the first step to fat loss after 50
• How chronic dieting downregulates your metabolism
• Why the scale jumps when you increase calories (and why it’s not fat gain)
• How restoring calories helps reduce belly fat and improve energy
• Why maintenance calories are the foundation for sustainable fat loss

I also explain how I calculate true maintenance calories for my clients, why most women are not actually at maintenance, and why trying to diet harder on already low calories is exactly why fat loss has stopped working.

This episode is especially for women who feel stuck, tired, frustrated, and afraid to eat more, even though what they’re doing clearly isn’t working.

Your metabolism isn't broken, it's underfed.

I also share details about my new 4-week Metabolic Fat Loss Accelerator, where we spend two weeks restoring metabolism at maintenance calories before moving into a strategic fat loss phase. This is the same process I use with my one-on-one clients, just in a faster, structured format.

If you’re ready to stop chronic dieting and start working with your metabolism instead of against it, this episode will give you clarity and direction.

https://go.katalystfitness.net/fatloss-accelerator

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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...

In this guest episode of Mastering Menopause, I sit down with Alicia, better known as AliciaXL on Instagram, TikTok, and Facebook. I found her through a clip shared by Brad Jensen, and I have been binging her content ever since. She is hilarious, brutally honest, and documenting her weight loss journey in a way that is refreshingly real.

We talk about why she chose full transparency, how accountability keeps her on track.

 Alicia shares what it’s really like to lose weight when it isn’t pretty or perfect, how she handles low days, how she stays consistent when motivation is gone, and why tiny wins matter more than big, unsustainable overhauls.

We also get into practical nutrition and tracking. Alicia explains why tracking isn’t obsessive, it’s awareness, and why most people wildly underestimate portions and calories. 

We talk protein goals, simple meal building, and how she makes “real life” cooking work without overcomplicating it. Plus, she shares her favorite tips, her most unhinged food combos, and the mindset shift she’s most proud of, learning how to stop hating herself and start talking to herself like someone worth fighting for.

If you’ve ever felt stuck, overwhelmed, or tired of trying to do this perfectly, you’re going to love this conversation.

Instagram: https://www.instagram.com/aliciaaxl/

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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...

In today’s episode of Mastering Menopause, I’m breaking down the real results from the 14-day Rapid Fat Loss phase my clients and I just completed — and why this approach works so well for women in menopause when it’s done correctly.

We kicked this round off on January 5, right after the holidays. With inflammation high, stress elevated, and diet breaks already built in, I knew the timing was perfect for a strong fat loss response. And the results did not disappoint.

Across this group, women lost anywhere from 4 to 9.4 pounds in just 14 days, dropped up to 4.2 percent body fat, and lost 5 to 8 inches, primarily from the waist. Even my leaner clients saw meaningful changes — and I personally dropped 6.2 pounds myself.

In this episode, I explain why rapid fat loss is not something my clients do all the time, how it fits into my 90-day FIT AF framework, and why building metabolism first is non-negotiable if you want fast fat loss without rebound.

I also walk you through:

• Why the first week always shows the biggest drop
• What’s really happening when the scale stalls in week two
• How strategic calorie increases can restart fat loss
• Why hunger stays low after the initial transition
• How sleep, energy, and workouts often improve during this phase
• Exactly how we reintroduce calories without regaining the weight

This episode is for women in menopause who feel stuck, frustrated by slow progress, or scared that faster weight loss will “just come back.” When rapid fat loss is structured, protein-forward, and time-bound, it can be one of the most effective tools for creating momentum and long-term success.

I also share details about my upcoming free 5-day Menopot Meltdown challenge starting January 26, designed to help you build the foundation you need before attempting any fat loss phase.

Lose 3-5 lbs in 5 days, kick those cravings, increase your energy, and shrink that belly! 

We start Monday 1/26. Registration ends Saturday at 6pm ET. Live kick off call with a shopping list, recipes and all the details Sunday 11 am EST. 

https://www.menopotmeltdown.com

If you’re ready to stop spinning your wheels and start seeing real results, this episode will show you what’s possible.

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...

Things are never going to calm down, and if you're waiting for the perfect moment to prioritize yourself, you're going to be waiting forever.

In this episode, I'm tackling the #1 pattern I see keeping women over 50 stuck: putting everyone else's needs ahead of their own. If you've ever told yourself "I'll start once things settle down" or "I just don't have time right now," this episode is your wake-up call.

You'll learn:

• Why the "I don't have time" excuse is keeping you burnt out, inflamed, and exhausted
• The real reason you struggle to make yourself a priority (hint: it's not about time)
• The airplane oxygen mask principle—and why your family needs you to put yourself first
• Simple, practical strategies to create non-negotiable self-care habits without overhauling your entire life
• How to set boundaries and delegate tasks (even when things won't be "perfect")
• Why your future self—three months, six months, or next summer—is counting on you to start NOW

This isn't about being selfish. It's about being sustainable. Your hormones demand it. Your metabolism demands it. Your future health demands it.

Bottom line: Midlife doesn't slow down, but you can choose to show up for yourself anyway. I'm sharing my word for 2026 (discernment) and challenging you to stop treating your needs as optional.

Ready to make 2026 the year you finally put yourself first? Listen now.

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 follow through on a promise from my last episode and dive into the research comparing GLP-1 medications with aggressive dieting and the results surprised a lot of people.

This is not a GLP-1 bash. These medications absolutely have their place, especially in diabetes management. But when it comes to fat loss, inches lost, and momentum, the data tells a different story.

I reference and credit Not Another Nutrition Podcast, where Martin MacDonald breaks down this study in detail. Please give it a listen, it's way more in depth as Martin tackles common misconceptions like “GLP1s are the easy way out,” “Aggressive Diets require extreme willpower,” & “Pills do not change habits!” and explains why both GLP1s and Aggressive Diets remove food noise in different ways.

A 12-week study conducted at the University of Nottingham that directly compared:

• A GLP-1 group using semaglutide
• An aggressive diet group
• A combination of both

The results were clear.
The aggressive diet group lost more than double the weight, 29 pounds vs 13 pounds, with significantly greater fat loss, despite the appetite suppression effects of GLP-1s. Even more surprising, combining GLP-1s with aggressive dieting did not improve results at all. No extra fat loss. No better adherence. No added benefit.

I also talk about:

• Why aggressive dieting does not require more willpower when done correctly
• Why there were zero dropouts in the aggressive diet group
• How GLP-1 users often struggle to eat enough protein due to nausea
• Why muscle loss is a real concern for midlife women using GLP-1s
• Why aggressive dieting removes food noise, decision fatigue, and burnout

If you’re a woman in your  50s who’s been stuck eating 1,200 calories, frustrated by slow progress, or wondering whether GLP-1s are your only option, this episode will challenge what you’ve been told.

This conversation isn’t about extremes.
 It’s about choosing the right strategy, at the right time, for the right goal.

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...

For years, women in their 50s have been told that losing one pound a week is the “smart” and “sustainable” way to lose weight.

I believed that too until I started seeing what actually happens in real life.

I explain why slow fat loss often kills momentum, how easy it is to unintentionally erase a 500 calorie deficit, and why a properly timed aggressive approach can actually be more sustainable for the right woman.

In this episode of Mastering Menopause, I break down why the slow 1 lb a week approach often fails women in midlife, not because they’re doing anything wrong, but because the strategy doesn’t match real life, real stress, or real hormones.

I share the story of a recent client who followed a structured rapid fat loss phase and experienced results most women are told aren’t possible anymore:

• 11 pounds lost in 21 days
• 20.5 inches lost 
• Significant reduction in belly measurements
• No  sugar cravings after 3 days
• More energy, confidence, and motivation

This wasn’t starvation and it definitely wasn’t luck.

You’ll also learn:

• How metabolic adaptation shows up in women over 50
• Why mindset and momentum matter just as much as calories
• How faster results can actually improve long term adherence

If you’ve been stuck at low calories, frustrated by slow progress, or wondering why you’re doing everything right with nothing to show for it, this episode will give you a completely different lens on fat loss in menopause.

And if you want to explore what this approach could look like for you, book a call with me in January.

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...

When Sherrie joined the program, she was stuck.

Her weight hadn’t changed, but her belly, thighs, and butt were growing — and nothing made sense. She was eating less, working out more, and feeling more defeated by the day.

Fast forward 8 weeks and everything has changed.

✅ 10 inches down
✅ 5% body fat lost
✅ Fitting into jeans from 4 years ago
✅ Enjoying holiday foods without gaining weight
✅ Eating 2,000+ calories a day and seeing visible muscle definition

In this episode, I’m sharing Sherrie’s journey, her mindset shifts, how she broke free from food rules, and what it really looks like to reclaim your body without starving, suffering, or giving up carbs.

Listen to hear:

• How Sherrie finally let go of “carbs are the enemy”
• What it’s like to eat cereal, waffles, and still lose fat
• The moment she realized she was no longer “fighting every pound”
• How she feels confident, sexy, and energized in her body again

Ready to experience your own Fit AF after 50 transformation?

Send me a message or fill out the coaching application to talk about what Katalyst can do for you!

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 walk you through the exact ChatGPT pre-logging hack I’m guiding my clients on for Thanksgiving, and I show you my actual holiday plate.

 You’ll be shocked when you hear the calorie total I came up with, and even more surprised by the simple adjustments I make to stay on track while still enjoying the day. This is the strategy I recommend for my clients and one that I love! Thank you, Gigi, (my ChatGPT.)

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...

Think you need to diet through the holidays? Think again. In this masterclass replay, I break down exactly how to INCREASE your calories strategically, enjoy Thanksgiving and Christmas guilt-free, and set yourself up to drop 5-9 lbs in TWO WEEKS come January. I know it sounds backwards, but reverse dieting works - and the holidays are the PERFECT time to do it.

I'll show you:

• Why your metabolism is down-regulated (and what that's doing to your body)
• How reverse dieting actually works
• What maintenance calories look like for most women (spoiler: 2,000-2,200!)
• The exact roadmap from now through February
• Why men don't order burgers with lettuce buns (and neither should you)

BONUS: Grab your FREE Metabolic Health Scorecard to see where YOUR metabolism is right now:

https://docs.google.com/document/d/1-nrAGKZBNReE32nevnbfVXpD5vIH2GfgpQlbS_VXZ-8/share

Stop restricting. Start eating. Get results.

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 episode breaks down how undereating is quietly wrecking the metabolism of women in their 50s. I’m sharing the real story of a woman named Carol, who came to me stuck, frustrated, and convinced her menopause belly was permanent.

Carol was living on 1,000 to 1,200 calories a day, cutting carbs, avoiding foods she loved, and pushing through exhaustion because she thought that was the only way to lose weight. Instead, her metabolism downshifted, her energy crashed, her sleep worsened, her belly grew, and nothing she tried moved the scale.

In this episode, I walk through exactly why this happens, the myths that keep women stuck, and how to actually repair a metabolism that’s been suppressed from years of undereating. You’ll learn the signs your metabolism needs help, why carbs are essential for women in menopause, and how a reverse diet can completely change the way your body responds to fat loss.

If you see yourself in Carol’s story, this episode will help you understand what’s going on inside your body and what to do next.

And if you want to learn how we reverse diet our clients out of this situation then join me for my Festive AF Masterclass. Now is the perfect time to reverse diet and enjoy the holidays without gaining weight, you can join me live at the Festive AF Masterclass this Tuesday, 11/18 at 7 pm EST.

Everyone who attends live gets a sweet bonus, you don't want to miss this!
Grab your spot here: https://go.katalystfitness.net/festiveafmasterclass

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...