Cooked weight vs raw weight: How I log my protein

Mastering Menopause

March 28, 2026 ∙ 6 mins
Episode 258

About

If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you.

This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in menopause.

When protein cooks, it loses water and typically shrinks by about 25%. That means if you’re not accounting for that, you could be underestimating your protein and calories.

In this episode, I walk you through exactly how to calculate it easily plus a little tracking hack that I use as well. If you're already logging it a certain way, then by all means, please keep doing it your way!

• Protein shrinks when it’s cooked
• The 25% rule and how to use it
• How to convert cooked weight back to raw
• Why I prefer logging protein as raw in MyFitnessPal
• A simple math hack to make this easy (no overthinking required)

This is one of those small details that can make a big difference in your results.

If you’ve ever felt like you’re doing everything right but not seeing progress, tightening up your tracking could be the missing piece.

And if you need help dialing this in, feel free to reach out to me directly.

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 No BS Menopause Secrets 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 kathycote9142@comcast.net

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/mastering-menopause-macr...

Information

Podcast

Mastering Menopause

Episode

258

Date

March 28, 2026

Length

6 mins
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  • Weight Training for Women in Menopause with Katalyst Coach Megan Hart

    In today's episode, we had a live training with Katalyst Coach Megan Hart, whose experience spans from being a college athlete to a licensed addictions therapist, bodybuilder, and nutrition coach. Megan shares her passion for helping women in menopause achieve strength and confidence through tailored fitness. Client Success Stories (10:00): Highlighting clients like Julie and […]

  • Michaela’s Journey with Proper Training & Nutrition, Transforming Her Body and Freeing up Mental Space

    In this episode, we dive into Michaela’s inspiring journey working with us at Katalyst Fitness and Coach Megan Hart, showcasing how the right training and nutrition transformed both her body and mind. Through personalized coaching, she discovered the power of eating well, lifting with intention, and freeing up mental space once occupied by dieting confusion. […]

  • Robin's Journey: Transforming her Mindset, Metabolism and Body Composition Through Food Freedom

    In this episode, Kathy shares a powerful story from Katalyst client Robin about transforming her relationship with food and her body. Years of restrictive eating left her struggling with hunger cues and feeling guilty for enjoying meals, but a shift toward balanced eating has helped her find food freedom. She’s now eating more, fueling her […]

  • How To Get Rid of Belly Fat in Menopause

    In this episode, I’m breaking down the four essential steps to finally lose stubborn belly fat—without the guesswork or endless cardio. First, I’ll explain why being in a caloric deficit is non-negotiable for fat loss and why cardio alone won’t cut it. Then, I’ll dive into the importance of tracking your calories to understand what […]

  • Weekend Sabotage: How to Stay on Track and Still Enjoy Your Weekends

    In this episode, we’re tackling one of the biggest roadblocks to progress—weekend sabotage! You’ve worked hard all week, but when the weekend hits, all that progress seems to fall apart with overeating, drinking, and lack of structure. Sound familiar? In this episode, I’ll break down: Why weekends are keeping you stuck in a cycle of […]

  • Protein Myths: Debunking the 30 Grams of Protein Limit Per Meal and Kidney Damage

    In this episode of "Mastering Menopause," I discuss the myth that the body can only absorb 30 grams of protein per meal. Through research, I've found that active individuals can actually consume 40, 50, or even 70 grams of protein per meal, effectively debunking this outdated belief.  Protein is essential not just for muscle repair […]

  • Maintenance: The Key to Effective and Sustainable Fat Loss in Menopause

     Maintenance: The Key to Sustainable Fat Loss Description:Ready to break free from the yo-yo dieting cycle and achieve lasting fat loss? In this episode, we dive deep into the two types of maintenance phases we use in the 90-Day Mastering Menopause Method. Learn how the initial maintenance phase sets you up to lose fat and […]

  • How To Lose 15-20 lbs in 90 Days: Our Exact Coaching Process

    Effective fat loss strategies designed to help women lose 15 to 20 pounds in 90 days. This is the EXACT process we use at Katalyst Fitness and Nutrition. I emphasize the importance of long-term success and sustainability over quick fixes. The process includes determining maintenance calories, creating a tailored caloric deficit, and utilizing a combination […]

  • Measure Your Body Fat Percentage at Home: A Free and Easy Way

    In this episode I share an easy and free method to calculate body fat percentage using measurements.  I like tracking body fat percentage alongside weight, as it provides a clearer picture of fitness progress.  I explain the process of using a body measuring tape to take neck, waist, and hip measurements, and then plugging these […]

  • Trusting the Process: Heidi’s Mindset Shift

    Heidi, in just under four weeks with the Mastering Menopause 90 day program, has made remarkable progress beyond weight loss. Working with Coach Megan, she’s undergone a profound mindset shift, significantly improving her mental and emotional well-being. Letting go of control and trusting the process, allowing for mental space and personal growth. A major breakthrough […]

  • Aggressive Dieting: Debunking Rapid Fat Loss Myths

    In this episode, I’ll be sharing my experience attending the Aggressive Dieting Seminar in Las Vegas. I’ll talk about the evidence-based approach presented by Martin MacDonald, the nutritionist who conducted the seminar, and how it challenges traditional beliefs about weight loss. I’ll also share my own experience with aggressive dieting and how it has helped […]

  • September-Reflection and goal setting

    I love September for getting back into a routine. Reflecting on what went well this year so far and what else is there left to do. If you're in need of a Jump Start to help you reach your goals,3 check out Jump Start, my 4 week group coaching program. We start 9/9https://www.menopotmeltdown.com/jumpstart Thank you […]

  • How Angie Lost 6 Pounds in 14 Days Using a Rapid Fat Loss Protocol

    Angie's 14-day rapid fat loss protocol  On this episode we discuss Angie's recent experience with a 14-day rapid fat loss protocol that I had recommended. Angie was initially hesitant to try it, but eventually agreed and saw great results, losing 6 pounds over the 14 days.  We discuss the mental and practical challenges of sticking […]

  • Weekend Weight Gain: Is it possible to gain 3 lbs?

    In this episode we talk about the common phenomenon of weekend weight gain.  I debunk the myth that weekend weight fluctuations are due to fat gain, clarifying that they are usually caused by water retention, undigested food, and increased glycogen storage.  I also discussed the impact of high-sodium foods, alcohol, and larger meals typically consumed […]

  • Mindset and Weight Loss: Dana’s story

    In this episode of Mastering Menopause, I share Dana's experiences and breakthroughs in her journey towards weight loss and fitness, achieved through positive reinforcement and one on one coaching.  Dana highlights how the supportive and encouraging approach at Katalyst Fitness has shifted her mindset and helped her make consistent progress.  She appreciates the importance of […]

  • 1200 Calories not Cutting It? Why it Fails During Menopause.

    SummaryWe've all heard to lose weight you have to  eat 1200 calories, right? The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We […]

  • Did you "blow it" over the 4 day holiday? How to get out of all or nothing thinking.

    Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do? In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key […]

  • Results from Rapid Fat Loss Beta Test Group

    At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol. This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating.  This beta test was for me to […]

  • Dr Jocelyn Wallace: Hysterectomy: How to prepare and heal your body.

    Master Class Highlights with Dr. Jocelyn Wallace Dr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitness Prioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, […]

  • Shawn and Janet Needham: Master Class on HRT Why, when, what and how.

    Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing. Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights […]

  • Susan Niebergall: Fitness at Any Age, It's Never Too Late

    Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals.  Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion […]

  • Casey Young- Fit Nutritionist, Fitness for Women over 40.

    Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals. She is one of the first people I followed on Tik […]

  • Jeff Hoehn-RIR's, Progressive Training for Women

    Jeff Hoehn on RIR/Training Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure […]

  • Danny Matranga: The Effects of Alcohol on Health and Body Composition

    Today I am excited to introduce you to Danny Matranga, a personal trainer and coach, who gave a presentation at the Real Coaches Summit about the harmful effects of alcohol on health and body composition, particularly for women in the menopausal age range. They discuss the impact of alcohol on sleep, stress, and various health […]

  • Rene Nelson: Mastering her menopause journey and getting amazing results!

    How Renee mastered her menopause journey Imagine waking up one morning, looking in the mirror, and finally, liking what you see. That’s not just a dream—it's a reality for Renee. After doing the free 5 Day Menopot Meltdown Challenge and then joining our 90 Day Mastering Menopause Method at Katalyst Fitness and Nutrition, she transformed […]

  • Elise Tzurkov-Breaking beliefs and busting myths in peri/menopause.

    In this conversation, Elise and I discuss the current state of coaching in the perimenopause and menopause space. We address the polarizing opinions and the need for a client-centered approach. We also talk about the importance of integrity and supporting other coaches. We emphasize the need for women to invest in themselves and prioritize their […]

  • Jim Hallinan Coaching Strategies For Success: Lifestyle, Mindset And Core Values

    Join me and Jim Hallinan @jimmynutrition for a discussion on coaching, lifestyle, mindset, and core values. We covered a lot in this episode! We talked about moving away from short-term fitness goals based on the scale, towards long-lasting, meaningful changes in how we live. Focusing on core values. This helps us understand why we want […]

  • Aram Grigorian on the coaching industry and weight loss for women in menopause.

    Today I was joined by Aram Grigorian founder of the Real Coaches Summit and someone who's content I always get great value from. You may know him as @ 4weeks2thebeach .  Aram shared his vision behind the "Real Coaches Summit," aiming to unite coaches in providing accessible education and individualized solutions. We did a deep […]

  • Always bloated? You may have food intolerances.

    This was my experience when I was 47 and going through perimenopause. Booking clients for April, fill out this coaching application and we'll set up a call.https://www.menopotmeltdown.com/mmmcoachingapp 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 we can help […]

  • Want the fastest fat loss results? Ditch the booze!

    It's St. Patricks Day and I had a lot of thought come up as I started remembering what my relationship with alcohol used to look like.  If you want the fastest results and a guaranteed hack for your health in menopause, take a look at your relationship with alcohol. This is no judgement! I'm not […]

  • How to be successful with body comp transformation long term.

    More important than macros and workouts! Yes, those 2 things drive the physical changes to your body, but without a mindset shift of your self beliefs, future thinking towards the person you want to become, those changes won't be sustainable. Here's the link to Jump Start, my 4 week group coaching program for $249 that […]

  • Optavia Exposed: The truth behind the methodology.

    Why I would not recommend Optavia. Especially for women in menopause who are  seeking sustainable weight loss. Details on Jump Start for March 18th https://www.menopotmeltdown.com/jumpstart 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 we can help you on your […]

  • Jessi Sadler-Breathwork Techniques

    Once a month I have a special guest join our private client calls. This month our special guest was my yoga teacher, Jessi Sadler. She has an amazing Crystal Sound Bath yoga class that she concludes with some breathwork and a sound bath meditation. I have come to look forward to this 90 minute class […]

  • How under eating is keeping you from your goals.

    This may seem counter intuitive, but did you know that always dieting,  always trying to be in a deficit, will actually prevent women from reaching their goals?! Especially if you are in menopause! Listen for: Why that happens andWhat you can do instead. Use this link for the calculator that I used. https://plan.katalystfitness.net/ You can […]

  • The Menopause Weight Loss Hack

    In this episode I go over the ultimate weight loss hack in menopause. Hack your lifestyle. Dial in your nutrition, start strength trainingGet in your steps, water and sleep. And be consistent with the above… That's the hack. Thank you so much for listening, please share with a friend and subscribe so you don't miss […]

  • Rapid Fat Loss-How I lost 4 pounds in 2 weeks, this isn't for everybody!

    I did exactly what I tell MOST women not to do! Today I’m going to discuss my 2 week aggressive fat loss phase basically a rapid fat loss protocol. I was able to do this because I’ve built up  my metabolism by NOT dieting for almost 6 months. I was in a place that allowed […]

  • I spent the last 5 months NOT Tracking Macros-Here’s what happened…

    I stopped tracking macros for 5 months-here’s what happened. I’ve been tracking calories pretty regularly in My Fitness Pal for the past 10 years or so, always trying to stay in my calorie budget, not paying attention to where those calories came from.  I didn’t actually start tracking macros until September of 2019. I didn’t […]

  • If you're unable to lose weight in menopause you need to hear this!

    This may piss you off: It’s not your hormones, it’s not menopause, it’s not your age. I talk to women everyday that are dealing with unwanted belly fat, weight gain, fatigue, lack of energy and motivation, digestion issues (bloating and constipation), difficulty sleeping, hair loss, low libido and mood swings. It’s your lifestyle… Thinking menopause […]

  • Susan Salenger Author Of Sidelined: How Women Can Navigate a Broken Healthcare System

    Susan Salenger discusses her book Sidelined:How Women Can Navigate a Broken Healthcare System which is about empowering women's healthcare advocacy. Motivation for writing Sidelined and advocating for women's health Susan detailed her own unnecessary surgery experience and subsequent research revelations about women's health inequalities that inspired her to write Sidelined. She aims to inform women […]

  • How to Rock Your Weight Loss Journey in 2024

    Happy New Year! Instead of preparing to throw everything out of your pantry and embark on an ambitious workout routine, you can do this instead to rock your weight loss journey in 2024.  First of all, I would reflect on your health Journey so far and assess what worked and what didn't work.  What are […]

  • How we use a 3 phase approach for successful weight/fat loss.

    The true transformation in a weight loss journey is the mindset shift rather than just physical changes. Katalyst Fitness uses three phases in a transformation process: the primer phase,  accelerated fat loss phase, and maintenance phase. Spending time in maintenance is crucial for successful weight loss as it revives the metabolism and teaches proper habits […]

  • How to avoid the bloat from holiday foods.

    Holiday foods can often lead to bloating, leaving us feeling uncomfortable and lethargic. Here's how you can both manage and prevent this issue: Move More: A mini trampoline or dancing to your favorite music can help stimulate digestion. If you prefer walking, add a bit of hip wiggle for extra effect. Yoga Poses: Knees-to-chest, happy […]

  • 5 simple ways that you can lose weight this month without counting calories!

    Looking to shed some weight this month without the stress of counting calories? Here are five practical strategies: Prioritize Protein: Aim for three protein-rich meals daily. Protein not only provides essential nutrients but also suppresses your appetite, helping you avoid calorie-laden snacks. Home-cooked Meals: Try to eat at home from Monday through Friday, reserving high-calorie […]

  • Building a home gym on a budget, supplements and my favorite purchase this year!

    In this week's episode, we took a look at some Black Friday deals. We started with home gym equipment and then moved onto supplements and then talked about my favorite purchase of the year. This was a game changer for me this year! Link for walking pad https://www.amazon.com/dp/B0C4S1F7Z1/ref=cm_sw_r_as_gl_api_gl_i_P7S1X4FVS8ZCHG1SWE00?linkCode=ml1&tag=kathycote-20&th=1 Thank you so much for listening, please […]

  • Client Transformation: How Angie went from stuck and gaining weight to losing 14 lbs and 14.5 inches in 12 weeks!

    𝐀𝐧𝐠𝐢𝐞'𝐬 𝐉𝐨𝐮𝐫𝐧𝐞𝐲 😍  𝐒𝐡𝐞 𝐡𝐚𝐬 𝐥𝐨𝐬𝐭 𝟏𝟒 𝐩𝐨𝐮𝐧𝐝𝐬 𝐚𝐧𝐝 𝟏𝟒.𝟓 𝐢𝐧𝐜𝐡𝐞𝐬 𝐨𝐯𝐞𝐫𝐚𝐥𝐥 so far 𝐢𝐧 𝟑 𝐦𝐨𝐧𝐭𝐡𝐬. Angie sought our help out of frustration. She was working out hard at the gym, eating around 1500 calories on average and just not seeing results. She wanted to see the muscle she was working so hard to […]

  • What are the best exercises for building muscle in menopause?

    I focus all my training programs off of The Big 5: Squat variationsDeadlift variationsRowBench pressOverhead Press Here's how to incorporate those into a 3 day a week or 4 day a week training program. Check out my social media on FB or Insta for Black Friday Deals!  Thank you so much for listening, please share […]

  • Can't lose weight in menopause? Maybe it's your thyroid, here's what to look for.

    It's very common for women to experience thyroid issues when we are transitioning through the stages of menopause. This is largely due to stress. As our hormones change we are in a stressed state, add to that dieting and lifestyle practices and that's a recipe for issues with the thyroid! In this episode I talk […]

  • It's my Birthday Week! Recap of being 55, what this last year looked like for me.

    It's Scorpio season! With my birthday coming up this week I sat and reflected on everything that has happened to me this past year, personally and business wise. It's been a year!  I don't usually make a big deal out of my birthday but, you can bet, with my birthday being on a Wednesday, I […]

  • Self Compassion: How to Improve Your Mental Health and Wellbeing in Menopause

    Today, we're going to be diving into mindset and something that has helped me a ton.  We're going to be talking about self compassion. And that is definitely something that is easier said than done for women. We tend to be really hard on ourselves and very self-critical, but it is actually a life changer […]

  • Macros part 2 How and Why to set up a maintenance/health phase, fat loss and build phase

    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 10/30Set yourself up for a […]

  • Tracking macros made easy, use these 2 strategies!

    Finishing up the series on macros. How to make tracking macros easy! I talked about my strategies to make tracking macros easy and get you off your phone, playing macros Tetris! I have a 4 week program starting 10/30Set yourself up for a healthy and happy holiday season. Lose weight by the new year without […]

  • Menopause and Macros: Everything you need to know on why and how to use macros in menopause, Part 1 of 2

    Menopause and Macros Part 1 of 2In 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 Thank […]

  • Weight Loss and Fitness for Tall Women; a conversation with our client Cynthia

    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 […]

  • Menopause Awareness Month: Simple Steps You Can Take In Menopause

    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 […]

  • Amy Vetters-What it takes to be an IFBB Bikini Pro

    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 […]

  • Clare Morrow IFBB Pro- Menopause, Hormones and Peptides

    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_ifbbproWebsite https://claremorrow.com/fitness-favoritesYou Tube https://www.youtube.com/channel/UC_ffBp1QdoIoy9ebkyGCJ1Q Thank you so much for listening, please share with […]

  • Catherine Staffieri RD/N Nutrition Manager at Nutrisense: Tracking glucose levels to monitor health in menopause.

    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 […]

  • The Mastering Menopause Method: Insights from Victoria's Remarkable Transformation Journey

    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 […]

  • Dr. Anshul Gupta: 3 Steps to Reverse Hashimoto's: Lose Weight, End Fatigue and Reduce Brain Fog

    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 […]

  • How to use Nutrition Periodization to Lose Weight in Menopause

    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 […]

  • Your guide to thriving in menopause, access all my free resources!

    My mission is to help women thrive in menopause by providing information in an easy to understand and digest manner.   I know how overwhelming it can be with the changes your body is going through and how much conflicting information there is out there. It really doesn't have to be so complicated.  This is […]

  • Macros and Menopause Master Class: How to leverage macros in menopause

    This week I did a master class on macros and menopause, and I thought I would share it with you! During this interactive Zoom meeting Kathy discussed various topics related to macros and their role in optimizing nutrition during menopause. She explained that macros are the different components of calories, including fats, carbs, and proteins. […]

  • Top 3 mistakes that make losing weight in menopause harder and what you can do instead.

    Top 3 mistakes women are making that make losing weight in menopause harder. We’ll go over why these mistakes are impacting your weight and keeping you stuck in the vortex of always putting in effort and not seeing results and what you can do instead.  Thank you so much for listening, please share with a […]

  • Menopause, Exercise and Cardiometabolic Health

    Menopause and the cardiometabolic changes that occur and how we can improve our health with regular physical exercise. I’m citing an article that I found titled The cardiometabolic benefits of exercise in postmenopausal women written by Steven G. Chrysant MD, PhD Link to full article is here. https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jch.13968 Menopause and the decrease in estrogen levels […]

  • William Grazione: Navigating Metabolic Adaptation in Menopause

    On this episode of Mastering Menopause, I’m joined by William Grazione, also known as the Educated Dieter. We discuss the specific challenges women face during menopause and the importance of educating women on what happens to their bodies during this transition. We also address adipose weight gain and offer advice on how to address it. […]

  • Are YOU the Reason You Can't lose Weight?

    Are YOU the reason you can't lose weight? There's 3 things that can get in your way: Knowledge: Is it hormones, genetics or age? These will have an influence on weight loss but you need to educate yourself on why, lack of knowledge is what's getting in your way here.  Time: No time to meal […]

  • Mindset and Weight Loss-Laurie Delgado

    Laurie has made significant changes not only to her lifestyle (she's eating more calories than ever!) but also her mindset. She is loving herself and is excited for what the future brings. This is our conversation of where we announced her as the scholarship winner of 3 months of free 1:1 coaching. Continuing her journey […]

  • Why You're Not Losing Weight On 1200 Calories

    Are you trying to adhere to a 1200 calorie diet? Are you sure you're actually in a deficit for the week overall? Maybe being good all week and then blowing it out on the weekends?  Here is a strategy to get you out of the cycle of not losing weight or gaining and losing the same weight […]

  • Mastering My Fitness Pal: The 10-Minute Weekly Planning Method I Use for Successful Fat Loss.

    I help women in their 40's and 50's overcome the challenges of weight loss during menopause. In this weeks podcast, I'll share my simple yet effective method for planning your entire week (weekends too!) in My Fitness Pal in less than 10 minutes. By learning how to use this powerful app to its fullest potential, […]

  • Victoria Pawelczyk: From Extreme Restriction and Stuck to Liberated and Losing 9 lbs and 12 inches in 9 Weeks

    Victoria's transformation with Katalyst Fitness and Nutrition is nothing short of amazing! Years of restrictive diets, culminating in the past 3 years of extreme intermittent fasting and a strict keto diet, and working out 5-6 days a week with minimal results, she decided enough was enough.  We brought her on with Coach Lori Longo, and […]

  • Alison Jones, down 30 lbs and 33.5 inches, hear how she did it!

    A client update on Alison Jones. Alison has been working with us at Katalyst Fitness and Nutrition and Coach Lori Longo since August 2022. Hear how she's been successful in her weight loss journey.  She'll give you the low down on how she's changing her lifestyle for good and setting goals to reach even bigger […]

  • When and How to Implement an Effective Weight Loss Phase: My Fat Loss Phase Take 2

    Today I want to talk about my fat loss phase, take 2! I’m always open and honest about my experiences, maybe you can relate or this or maybe this can help  help you with your next cut I Started a cut in May and failed miserably Here’s why I probably shouldn’t have started a cut […]

  • My Fitness Pal Strategies for Effective Fat Loss

    2 effective strategies using My Fitness Pal that you can use for at loss. This is exactly what I do in a fat loss phase and what my most successful clients do! Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to […]

  • How Kristina shrunk her body by losing 24.75 inches and 8 lbs in 2 months

    Meet our client Kristina Pullen. She has been working with us at Katalyst Fitness and Nutrition and Coach Natalie Bedard for 8 weeks. She has lost 8 lbs and a whopping 24.5 inches!  Hear in her own words her experience and what it's like to make your dreams into a reality. From coach Natalie:  The […]

  • Not Losing Weight in a Deficit? Why You Can't Trust Restaurant Menus.

     You can't trust what you see on restaurant menus. Have you ever been out to eat and ordered something you believed to be healthy, only to find out later that it's loaded with calories? Well, you're not alone. It's no secret that nutrition facts on restaurant menus can be deceiving. In fact, a recent study […]

  • Rachel's client testimonial, how she lost 17 lbs and 18" in menopause and is rocking a bikini again!

    Hear how our client Rachel at Katalyst Fitness and Nutrition lost 17 lbs and 18" and is rocking her clothes and a bikini again! Working with Coach Lori Longo she has learned how to lose weight sustainably, even while she went on 2 trips, one to Israel and another one to Mexico! Putting on muscle […]

  • Always on a diet but not seeing progress? Here's why!

    Are you Stuck in a cycle of always dieting, but never getting the results you want? Not looking toned with more definition and just holding on to stubborn belly fat? Then this weeks podcast is for you! The average woman diets twice a year, some start in their teens, others start in their 20’s. These […]

  • Dana's experience with Jump Start and working with Coach Lori losing 10 lbs and 24.5 inches!

    This is our client Dana's experience working with Katalyst Fitness and Nutrition. As a lot of women who are going through the changes in menopause, she found herself struggling. Cutting calories and working out but not seeing any results.  She started in Jump Start, our 6 week program and transitioned to working with Coach Lori. […]

  • Bonnie Campbell RD on Gut Health

    Bonnie Campbell is a Registered Dietitian (RD), with a masters in nutrition. She is the Founder of The Nourished Path and  she uses macros and nutrition as a way to help her clients lose weight in a sustainable way. She started working as an online nutrition coach for Stronger U Nutrition in 2017, and in […]

  • Dr. Valerie Cacho on Sleep Disorders for Women in Menopause

    Dr. Valerie Cacho is an integrative sleep medicine specialist (MD), wellness consultant, and writer. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and founder of Sleep Life […]

  • Steven Kotler on Peak Performance and Aging

    Enjoy this conversation with bestselling author Steven Kotler. Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance. Steven is the author of eleven bestsellers including The Art of Impossible, The Future is Faster […]

  • Nikkiey Stott on Mindset, Macros and Training for Women over 40 in Menopause

    Please welcome Nikkiey Stott CEO of WarriorBabe for a discussion on fitness for women over 40 going through menopause. Some topics we talked about: -Nikkiey's experience in bodybuilding and how it shaped who she is today-Why eating less and exercising more is hurting your progress, especially as you are going through menopause-Your life isn't over once […]

  • Sam Miller on Menopause, Metabolism and Hormones

    Sam Miller is a the best selling author of Metabolism Made Simple and he's also my mentor. I, as well as my coaches and hundreds of other coaches have taken his course The Functional Nutrition and Metabolism Specialization.He’s also the podcast host of Sam Miller Science which I listen to regularly. Sam has more than […]

  • Weight loss vs Fat Loss, what's the difference?

    In today's episode, we're talking about the differences between weight loss and fat loss. Many of you may not realize that  "weight loss" and "fat loss"  are not  the same thing. I know it’s hard to focus on health when all you want to do is lose weight in menopause, however, if we can focus […]

  • Morgan Malin on the Lymphatic System, Massage and Dry Brushing

    Join me and my special guest Morgan Malin. Morgan explains the Lymphatic system, how to use lymphatic draining massage and shows us a dry brushing technique that we can do at home. She also went over some gentle movements that you can do to promote the draining of the lymphatic system, please see the YouTue […]

  • Jen Kons' experience with Katalyst Fitness and Nutrition

    Hear Jen Kons talk about her experience with Katalyst Fitness and Nutrition working with Coach Sandy! 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 we can help you on your journey, book a quick 10-15 minute call so […]

  • Dry January Recap-The benefits of no alcohol

    Top benefits of dry january Impact on thyroid Sleep, Energy Clear eyes and clear thinking  More productive, Less naps Know I can do hard things although it wasn’t that hard in the end Breaking a belief system Thank you so much for listening, please share with a friend and subscribe so you don't miss an […]

  • Kristin Schroeder-Down 26" and 10 lbs. Gaining confidence and strength, trading Cross Fit for at home workouts.

    Meet Kristin Schroeder, one of our clients at Katalyst Fitness and Nutrition working with Coach Sandy.  Hear about her experience, how she has gained confidence and strength, trading Cross Fit for workouts at home. Way to go Kristin! Thank you so much for listening, please share with a friend and subscribe so you don't miss […]

  • Chris Shatek: Sober Coach Chris on dry January and gaining sobriety for good.

    This year I'm doing dry January so I thought I would reach out to Chris Shatek, a sober coach for advice. If you're contemplating giving up alcohol or are sober curious, check out this episode! Chris Shatek Sober Life Coach 651-357-5183SoberCoachChris.comWhat to do if a craving hits: https://www.loom.com/share/88748114c96f44e6a725704c2ed04660Join Chris' Facebook group https://www.facebook.com/groups/iwantfreedomfromalcohol/Follow Chris on Instagram […]

  • How Lucie Roy lost 12.75 inches, 9lbs. and is feeling better than ever!

    Listen to our client Lucie Roy’s experience with Katalyst Fitness and Nutrition and Coach Natalie so far, losing 12.75 inches and 9 lbs to date.She has more energy, she’s sleeping better than ever, the aches and pains have disappeared, she has decreased her body fat significantly and she’s just happier overall!  She has been released […]

  • Ditch the Diet Mindset with guest Ari Cohen

    Join me and my special guest Ari Cohen as we talk about what it takes to lose weight.I found Ari Cohen on TikTok and really love his approach to health, fitness and wellness. He has great high protein recipes that he whips up in his kitchen and you can see him on the streets of […]

  • Lori Colbert, testimonial: Turning 50 and rocking it!

    I'm so pleased to introduce to you Lori Colbert! This lady is a true rockstar and the changes that she made in 2022 and turning 50 are amazing. She has a completely new attitude and mindset about the scale, weight loss and her relationship with food.  More importantly though, her mindset, attitude and relationship with […]

  • Dr. Michael Green the CMO of byWinona, online HRT for women in menopause.

    Chief Medical Officer, Dr. Michael Green, OB/GYN  from byWinona  The goal at Winona is to empower women to make the second half of life better than the first by providing telehealth services and prescribing our personalized bioidentical treatments to women on their menopause journey. When should you start HRT? What symptoms to look for? What […]

  • Ricky Brandon from Hormone Balance Centers on HRT for women, thyroid and more.

    I'm so excited to introduce you to Ricky Brandon Ricky Brandon is a health and wellness advocate. He and his wife Candy started Hormone Balance Centers based outside of Salt Lake City Utah because they could not find the high level of care they needed for their own family. After years of searching, thousands of hours […]

  • Jump Start Testimonial

    Here’s a quick 90 second testimonial on Jump Start! She’s sleeping better, has more energy, wakes up refreshed, digestion has improved and she's loving the workouts. Plus, she lost 3 lbs eating more!  Registration closes 1/8 at 5pm EST, no exceptions!https://www.menopotmeltdown.com/jumpstart Thank you so much for listening, please share with a friend and subscribe so […]

  • Why I'm doing dry January (no alcohol this month!)

    Why I’m doing dry January this month! Earlier this month I came across an article by  Dr. Brooke Kalanick, I'll link it in the show notes and shared it with my clients as well. It really got me to thinking more seriously about the effect alcohol has on my body, especially as I’m going through […]

  • Hormones, Metabolism and Weight Loss in Menopause

    We will all experience the hormonal fluctuations as we transition through menopause, your lifestyle, nutrition and exercise will influence your hormones, negatively or positively. I was doing what I thought you were supposed to do, eat less and exercise more, fasting, eating very low calories during the week and doing a ton of cardio. Once […]

  • Keri Noeske: From Struggling to Success: Losing 27 Inches so Far and Transforming Her Physique

    It is possible to transform your body and lose a significant amount of inches without giving up the foods you love, including cheese. This is what Keri did using the Menopot Meltdown Method at Katalyst Fitness and Nutrition. She used a combination of regular physical activity, healthy eating habits, and consistent effort. Here are some […]

  • How I lost Weight in Menopause

    Recently someone commented on a post asking me how I lost weight in menopause. It's been awhile since I told my story but before I tell you how I lost my weight in menopause I think it's only fair to tell you what I was dealing with in peri menopause and what brought me to […]

  • What I wish women knew about losing weight in menopause

    Most women think they have to slash calories and do cardio to lose weight in menopause. I talk to women every single day  who are eating 1200 calories,, cutting out carbs and working out 5-6 days a week…⁣ ⁣Then they have the expectation that when they step on that scale, it is going to be […]

  • Kassandra Schidemantle How she gained muscle and lost 10lbs of fat and 17.25 in.

    How Kassie has transformed her body by gaining muscle and losing 10 lbs of fat and 17.25 inches of her frame. She did this without starving or depriving herself and by hitting the weights 3-4x a week, no cardio, just daily steps. Hear how the process has been for her so far, starting with Jump […]

  • Diet Breaks, the what, the why and the how.

    For our clients success we use phases throughout their journey.  An important tool that we use is a diet break. This is to eliminate diet fatigue, the stress from dieting itself, bringing back hormones and the metabolism and enables us to work around special events or holidays as well. Diet breaks are also helpful for […]

  • How Deb Bourassa came off her meds, lost 7 lbs and 20.5 in. with our program & Coach Sandy Mendoza.

    Our client Deb Bourassa talks about how the Menopot Meltdown Method process has worked for her. She has come off of her blood pressure and anti anxiety meds, increased her muscle and has lost 20.5 inches and 7 lbs so far! All this was accomplished with eating more food, not less! Thank you so much […]

  • Scholarship Winner Debra Radcliff

    This past week we have given over 5k away in prizes and scholarhips! Debra Radcliff was the winner of 3 months of 1:1 coaching at Katalyst Fitness and Nutrition using the 90 day Menopot Meltdown Method.  Hear from Coach Sandy, Coach Natalie and Coach Lori why they picked Debra to win! Thank you so much […]

  • How Alison Jones has lost 12 lbs and 12 inches in 8 weeks!

    Listen to Alison in her own words along with Coach Lori on her amazing transformation so far! Alison started in my 6 week program Jump Start and transitioned to 1:1 coaching using the Menopot Meltdown Method after spending 8 weeks at her maintenance calories. Here's her experience with both programs so far. Way to go […]

  • Shawn Needham, a compounding pharmacist and health advocate on HRT for women

    Today I had the pleasure of speaking with Shawn Needham, a compounding pharmacist and owner of Moses Lake Pharmacy in Washington. He is very knowledgeable about hormones and we discussed HRT and testosterone for women in menopause. Shawn and his wife Janet, (also a pharmacist) own Moses Lake Professional Pharmacy, which is a specialized compounding […]

  • How Tammy Plett lost 8 lbs and 13" in 3 months at 59 years young!

    How Tammy Plett lost over 8 lbs and 13.3" in 3 months AFTER menopause at 59 years young with the 90 day Menopot Meltdown Method!  And you can too, no matter what your age is!  Tammy started with Katalyst Fitness and Nutrition and Coach Lori Longo in May after having just been transitioned out of […]

  • Anna "Rockstar" Wilson on her 60 lb weight loss and surgery

    Today I was joined by Anna "Rockstar" Wilson on my podcast Mastering Menopause. I found Anna on TikTok, if you're not following here there, do yourself a favor and find her under annarockstar fitness. She has incredible energy and we spoke about fitness and body positivity, her content and energy are amazing! She was very […]

  • How our client Roni has lost 8 inches and 3 lbs in 10 weeks by eating MORE and exercising LESS!

    This is our client Roni sharing her experience with our coaching. She has changed her nutrition and we tweaked her exercise. She is actually eating MORE and exercising LESS and getting great results, I an so proud of you Roni, thank you! We are currently accepting clients!To apply for one on one coaching:https://www.menopotmeltdown.com/booknowUse this calculator […]

  • The Power of Protein in Menopause: How I leaned out in 24 days

    This is a brief story on my coaching experience so far for 2022. In the past 24 days I've seen the biggest body composition changes by making just 1 change, increasing my protein! This episode is for all my clients and all the ladies in my Jump Start program and for you too, my listeners […]

  • Dr. Shelly Burns on Perimenopause, Training and HRT

    Meet Dr. Shelly Burns, a chiropractor and fellow bad ass that I found on TikTok. We talked about her experience going through perimenopause, how she adjusted her training and her thoughts on HRT. She also has a book coming out this winter called:Menopause Tsunami: How to Ride the Hormone Waves Like a BADASS Website: www.DrShellyBurns.com […]

  • Kathleen Trotter: Author of Finding your Fit and Your Fittest Future Self

    This week I talked to  fitness expert, personal trainer, life coach, and author KATHLEEN TROTTER. For decades, the conventional wisdom has been that if you don't work out, it's because you're not motivated or disciplined enough. That fallacy has become a significant obstacle for people who may need a more innovative and personal approach to […]

  • Macros 101, the what, the why and the how on tracking macros!

    Tracking macros isn't hard but it can be confusing! In this episode I talk about:What are macros?Why you would track macros?How do you track macros? To get your macro recommendation, use this calculator: https://plan.katalystfitness.netA video on how to adjust My Fitness Pal: https://youtu.be/jPhiNm0KezAMy free 5 Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com We are currently accepting clients!To […]

  • New month, new Goals, I love a September Reboot!

    Link with more info on Jump Start https://www.menopotmeltdown.com/jumpstart New month new goals. I love September for goal setting. After the summer where I lack any real structure, I actually look forward to creating more of a structured routine. So what's needed? Well, you need A plan! One that is simple that you can put into […]

  • The Benefits of Weight Training in Menopause and How To Get Started

    The benefits of weight training for menopausal women.  As you may know, going through menopause is no picnic. Hot flashes, night sweats, and mood swings can make life pretty miserable. That coupled with the altered shape that happens to our bodies can make for a frustrating phase in a woman’s life. However, there is one […]

  • 6 Things You Can Do To Lose Weight in Menopause

    1. Don't diet- eat a variety of healthy foods to make sure you're getting all the nutrients you need 2. Exercise regularly 3. Drink plenty of water 4. Avoid processed foods and sugary drinks 5. Get enough sleep 6. Manage your stress levels To contact me: https://bit.ly/kathykatalyst We are currently accepting clients!To apply for one […]

  • Weight Training for Women in menopause. If you're not working your muscles, you're losing them!

    Weight training for women in menopauseWhy it’s important, what to do and the 4 mistakes you may be makingWhy is strength trining so important for women in menopause? As we age we lose muscle, this process starts around the age of 40 so if you're not actively building muscle you are losing it. This will […]

  • Overcoming Cravings for women in menopause. 4 reasons why you have those late night munchies.

    Craving Foods at Night? Here are 4 reasons why you just can't stop eating those late night snacks. 1. You're not eating enough during the day. This one is very common. Grabbing a coffee for breakfast and then having a salad or something light for lunch, maybe a light snack before dinner, and then a […]

  • Do You Need To Track Macros to Lose Weight?

    Do you have to track macros to lose weight?  No, but if you want to see results then  the fastest way to get there would be to track your macros. This is what we have our clients do at Katalyst Fitness.  You may not want to hear this but honestly having this inconvenience for a […]

  • Why Protein is Important, Especially For Women Over 40

    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 […]

  • Parasympathetic breathing to calm your mind and body.

    The parasympathetic system controls your rest, relax, and digest response. When the parasympathetic system is dominant, your breathing slows, your heart rate drops, your blood pressure lowers, and your body is brought back into a calm and healing state. Putting your body in a parasympathetic state is easier than you might think; Here are Step-by-step […]

  • How to Lose Fat and Get Toned

    Are you still doing a ton of cardio? Are you walking/biking/running everyday for miles and nothing is happening anymore? Let's talk about the benefits of trading cardio for lifting to get toned!Jump Start, a 6 week nutrition and exercise reboot:https://www.menopotmeltdown.com/jumpstart To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow Follow me on   […]

  • Not Losing Weight on Your Diet? You May Need a Reverse Diet.

    Many women come to me frustrated with their weight loss journey, unable to lose weight even though they are eating very little. Here's what you can do! Online calorie calculator: http://plan.katalystfitness.net Jump Start, a 6 week nutrition and exercise reboot:https://www.menopotmeltdown.com/jumpstart To contact me: https://bit.ly/kathykatalyst To apply for one on one coaching:https://www.menopotmeltdown.com/booknow Follow me on   […]

  • Execution: It’s not complicated, but it does take effort.

    It’s our job to do the things necessary in order to make progress. Whether that’s meal prep, having a night routine, building habits, whatever it is, it has to get done. It’s not complicated, but it does take effort.  You can have the best workout routine and meal plan in the world, if you don't […]

  • My experience with HRT (Hormone Replacement Therapy)

    This week we're talking about my personal experience with HRT. I am 54 years old going through menopause and I thought I would share with you. I am not advocating for, nor am I against HRT. I'm just telling you what I have experienced for myself so far. If you have any questions please let […]

  • How to Hit Your Protein Goals

    A lot of women tell me they struggle trying to get in their protein requirements, here are a few tips to help you get that protein in and why it's beneficial! 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 TikTokcheck out my blogs at https://katalystfitness.net […]

  • 5 lifestyle and behavior shifts for health.

    We all can agree that nutrition is a large part of any weight loss journey, however, your behaviors & lifestyle all play a major role in your health and fitness journey.  And, it’s the stuff that MOST of the population tries to ignore or push aside.  This is the difference between just being fit and […]

  • When To Take A Break From Dieting

    If you have been dieting for 12+ weeks it may be time to take a break. Here are some symptoms to look out for.You're always thinking about food.You have no energy.You're no longer seeing progress. Here's the link for the Master Class: How to lose weight in your 40's and  50's without giving up wine […]

  • Why Your Body Isn't Changing

    There are many reasons why you're not seeing results in spite of all your hard work and effort. Here are 7 of the main reasons. Here's the link for the Master Class: How to lose weight in your 40's and  50's without giving up wine or chocolate.  https://www.menopotmeltdown.com/masterclass-1431 To contact me: https://bit.ly/kathykatalyst To apply for […]

  • Sleep Benefits for Health

    There are many benefits of sleeping as well as negative effects if you are not sleeping well. I discuss both of those along with some tips to improve your sleep and your health. 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 TikTokcheck out my blogs […]

  • Is Your Diet and Exercise Program Helping You or Hurting You?

    When we think of stress we think of things that make a stressed like emails from our boss or family crisis or even somebody just cutting us off in the road but stress comes in many different forms.  Having too many calories or even not enough calories is a stress on the body. Your body […]

  • Why is it so hard to lose 5 pounds?

    Here's the link for the calorie calculator: https://plan.katalystfitness.net Here's the link for Jump Start, a 6 week nutrition and exercise reboot. We start Monday, April 4th, registration closes 8pm 4/3  https://www.menopotmeltdown.com/jumpstart 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 TikTokcheck out my blogs at https://katalystfitness.net […]

  • Cortisol and Stress

    I’m sure you’re not surprised to hear that stress  has a huge impact on your hormones, your body, and your overall health. Stress has very real, physical effects on your body, and that’s because of the hormone cortisol. Your body is releasing cortisol too frequently and that impacts everything in your body.  To contact me: […]

  • Skinny Fat-What is it and How to Fix It

    Skinny fat refers to someone who has too little muscle mass and too much body fat.  People who are skinny fat often look normal or even skinny when wearing clothes, but look soft, weak, and flabby underneath. You can become skinny fat by making diet and training mistakes. Severely restricting your calories, under eating protein, […]

  • Gut Health: 4 Ways to Support a Healthy Gut

    Our gut health has implications beyond healthy digestion; the state of our gut health can also regulate our mood, immune response and predisposition to weight gain.  The gut relies on just the right balance of different bacteria to digest our food and to prevent infection and inflammation.   The integrity of our gut lining can […]

  • The Pros and Cons of 3 Popular Diets

    Pros and cons of popular diets A diet is a way to control calories to reach fat loss or health goals. You don’t need a fad diet or a diet with a label to achieve those goals. Your circumstances and current health or state of your metabolism should be taken into consideration when choosing a […]

  • The One Thing That Will Make Or Break Successful Weight Loss

    There's one thing that I recommend to all my clients. The ones that do this one thing are the ones that have been and are the most successful. The ones that don't do this one thing struggle to get results. It's the one thing that will make or break results with weight loss efforts. If […]

  • A 3 day and 4 day Training Program for Women

    Let's get into the differences between a three-day week and a four-day-a-week program and then I'll go into the 5-day a week program as well at the end. First off,  the workout that you can stick to is the one that's going to be the most effective. If you only have 3 days a week […]

  • How To Get Toned: Why Your Beach Body Workout Isn't Working

    Here you are working out 6 days a week to the new Beach Body program that just came out or cueing up your 5th Peloton workout of the week and committing to eating 1200 calories or less a day and nothing is happening, nothing. No weight loss and no sexy toned muscles. That toned and […]

  • How Can You Tell If You Are Under Eating?

    Almost every day I’m having conversations with women who are consistently not eating enough food for their daily needs or/activity levels, they have no idea how much food they can actually eat in a day. They don’t know how to eat to support their health and work towards their goals and they don’t understand the […]

  • Mindset and Menopause: Change Your Mindset to Create the Life You Want

    When it comes to our mindset during menopause, a lot of us have adapted the “fixed mindset”. Phrases like “I can’t lose weight in menopause” or “menopause sucks” or “it’s my hormones, why even try?” come up fairly often in conversations I have with women. Try adapting a growth mindset around menopause, those phrases could […]

  • New Years Diets, Gut Health and Alcohol with Paige Knapp

    Today’s guest is Paige Knapp, she is a friend of mine who is also  a NASM personal trainer & health coach.  She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of […]

  • Use this goal setting exercise for your New Years' resolutions.

    Happy New Year! What is the New Year without some shiny new goals?  Here is a simple exercise that you can use to create those big picture goals, whether it's being more productive or having a leaner body. Using this process will identify the habits needed to reach those goals and any obstacles that are […]

  • Weight Loss: Is it Hormones? Or Lifestyle?

    A lot of women fear menopause and the hormonal changes that it brings. Menopause is inevitable, we all go through it, however, it doesn't have to be something we fear. Unfortunately, most women don't adapt to their changing bodies and fail to adjust their lifestyle and habits. This in turn has a huge impact on […]

  • What 1800 calories a day looks like.

    What a day of eating 1800 calories looks like.  In previous episodes I’ve talked about macros, calories, and the importance of protein for women and weight loss. Let’s put this all together so you can see what a typical day of eating looks like. First off, you’ll need to figure out how many calories you […]

  • Are Your Weekends Sabotaging Your Progress?

    Are you sabotaging your progress every weekend? I know I was!  Every Monday I would start over, again. I used to be a spin instructor and my Monday morning class was packed and I’d usually start it off by saying "Alright.. it's time to work off those weekend calories!" I was drinking excessively, and basically […]

  • Food Guilt Around the Holidays

    Let’s talk about food guilt, restriction and the "What the hell" mentality. After a holiday weekend we are often filled with guilt over the weekend and decide to get super strict with our diet or exercise and so you make a plan. ✔️ I just need to eat less and stop snacking at night. ________ […]

  • Holiday Strategies

    Here are some of the strategies that I use for myself and my clients through the holidays or during travel. Whether you are looking to achieve weight loss goals or are just looking to maintain, I hope you find these helpful!To contact me: https://bit.ly/kathykatalystTo apply for one on one coaching:https://www.menopotmeltdown.com/booknow Follow me on    YouTube  […]

  • How to Set Goals and be Successful

    You need to establish and manage your goals and expectations based on what you’re actually willing to do, this is an important part of the process. It’s pretty rare that we are doing everything right, so if results aren’t happening as soon as you thought they would, look at your level of effort. Maybe you’ll […]

  • 5 Things That Matter The Most For Fat Loss

    Your thoughts about food The All-or-Nothing Mindset Your Metabolic State Stress Your Habits and Lifestyle To contact me: https://bit.ly/kathykatalystTo apply for one on one coaching:https://www.menopotmeltdown.com/booknow Follow me on    YouTube   Instagram   Facebook TikTokcheck out my blogs at https://katalystfitness.net Here's a link to my online calorie calculator so you can see how much protein and how […]

  • Flexible Dieting and Why Fat Loss Sucks

    Flexible dieting and fat loss –Are you someone who gets nervous or anxious or beats yourself up for eating something "bad" or going over your calories, First, there is no such thing as a "good" food or "bad" food. "Right" food or "wrong" food. "Healthy" or "unhealthy." It’s just food And, yes, you can sometimes […]

  • Reverse Dieting: Who It's For and How To Do It

    Reverse dieting , who it’s for and how to do it .  My main focus is going to be on women who have been chronically dieting or under-eating for years, maybe even decades! This is the process that I use for my online clients to bring their metabolism back up so that they can then […]

  • How To Lose Weight In Your 40's and 50's

    This was from a presentation that I did today. Check out Jump Start, my 6 week nutrition and exercise reboot.https://www.menopotmeltdown.com/jumpstart Here's a link to my online calorie calculator so you can see how much protein and how many calories you should be eating:https://plan.katalystfitness.net To contact me: https://bit.ly/kathykatalystTo apply for one on one coaching:https://www.menopotmeltdown.com/booknow Follow me […]

  • Six reasons why your body isn't changing.

    Why isn’t your body changing? Here’s 6 reasons why, in spite of you cutting calories and increasing cardio, your body still looks the same. The body will adapt, if you’re no longer losing weight in a deficit, it’s because your body has adapted to those lower calories. Spend some time at maintenance to reset your […]

  • Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time

    Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time Most women trying to lose weight want a toned body, however, Most women who are trying to lose weight focus on hitting a lower number on the scale rather than gaining muscle. Body recomposition is weight loss that emphasizes losing fat and […]

  • Alcohol and Weight Loss

    Can you drink alcohol and lose weight? Sure you can, but it will slow the process down. Now, I’m not anti-alcohol but let’s talk about the impact that alcohol has on weight loss. To contact me: https://bit.ly/kathykatalystTo apply for one on one coaching:https://www.menopotmeltdown.com/booknow Try out my calorie calculator!http://plan.katalystfitness.net For more info on Jump Start, click […]

  • How Many Years Have You Been Dieting?

    How many years have you been dieting?Seriously, how long?  10 years? 20 years?  30 years?  40 years? And yet, you still have faith that “this” time “this” diet will work.  Each time you diet aggressively, you lose muscle, the faster the weight loss, the more of that “weight” loss is muscle. But here’s the thing […]

  • The 3 Most Effective Things For Weight Loss in Menopause

    Today I want to talk about the three things that are more effective than anything else in reaching weight loss goals and then maintaining that weight loss. You might be wondering if it's a killer HIIT workout or a special supplement or diet. Nope, these are three very basic and simple things and they all […]

  • Ruby Cherie: Evidence Based Weight Loss Specialist

    Today’s guest is Ruby Cherie she is a coach that helps women ditch the restriction mindset, get strong and sculpted, building their confidence and losing the fat for for good! I found her on her podcast and I was immediately drawn  to her message and started consuming all her content. You’re going to want to […]

  • Paige Knapp Talks Wellness

    Today’s guest is Paige Knapp, she is a friend of mine who is also  a NASM personal trainer & health coach.  She helps women balance their hormones, heal their guts and get strong without crazy cardio or calorie counting. She is currently pursuing her Masters of Human Nutrition & Functional Medicine at the University of […]

  • Food Choices to Increase or Decrease Calories

    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 […]

  • Preparing Your Body For Fat Loss

    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 […]

  • The Diet Before the Diet: Reverse Dieting Explained

    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. […]

  • Are you only eating 1200 Calories? Here's WHY you aren't losing weight.

    If you're only eating 1200 calories (or less!) and not losing weight, this episode is for you! To contact me: https://bit.ly/kathykatalystTo 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 Thank you so much for listening, please share with a friend and subscribe […]

  • Aram Grigorian: Weight Loss for Women, Training, Hormones and more!

    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 […]

  • How to Use My Fitness Pal to Lose Weight in Menopause

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  • Aditi Guha A Hormone Expert Who Helps Women with PCOS

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  • Struggling with Weight Loss in Menopause? You May Need a Reverse Diet

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  • Getting Photo Shoot Ready in Menopause: Update

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  • Fiber: Benefits of Soluble and Insoluble Fiber In Your Diet

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  • Jeremiah Bair on How to Optimize Nutrition and Training for Fat Loss

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  • Menopause Myths

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  • 10 Ways To Manage Menopause Symptoms

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  • The Importance of Protein for Women in Peri/Menopause

    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 […]

  • Can I get photo shoot ready as I'm going through menopause?

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  • Why Your Scale Sucks

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  • Stress and Peri/Menopause

    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. Thank you so much for listening, please share with […]

  • Adrenal Fatigue: An Interview with Rachel Espana

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  • Weight loss: 3 Common Scenarios of Women Trying to Lose Weight in Peri/Menopause

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  • How "eating healthy" may be affecting health in peri/menopausal women.

    “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 […]

  • Intermittent Fasting for Perimenopausal Women

    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 […]

  • Four Reasons You're Not Seeing Results in the Gym

    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 […]

  • A Strength Training Program For When You're in Perimenopause

    When you're in perimenopause you're training is going to need a change as your body changes. You may notice that what once worked is no longer working for you. Stress is at an all time high and those cardio sessions are doing more harm than good at this point, especially if you're trying to lose […]

  • Episode 2: Perimenopause and Diet, Use Nutrition to Manage Your Symptoms.

    Welcome back, this is the second episode. Today we're going to be talking about diet and how it can help with negative symptoms you might be experiencing in perimenopause. Most women spend 4-8 years here on average, sometimes  more, up to 12  years. Perimenopause can start as early as 35 but the average age is […]

  • Mastering Menopause Episode 1. Does This Sound Like You? Taking a Look at Perimenopause.

    Welcome to Mastering Menopause, I'm Kathy Cote' from Katalyst Fitness and Nutrition and I created this podcast to help women in their 40's and 50's navigate through perimenopause and menopause using nutrition, fitness, lifestyle and mindset. This is an introduction to my experience and how I found these 4 pillars to be a turning point […]

  • Cooked weight vs raw weight: How I log my protein

    If you’re tracking your food but unsure whether to log your protein cooked or raw, this episode is for you. This is a quick, practical breakdown of how I log protein and why it matters, especially if you’re working toward fat loss in menopause. When protein cooks, it loses water and typically shrinks by about […]

  • Is alcohol doing more damage in midlife than you realise? – with Prof David Nutt

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    How to Find the Meaning of Your Life (From Harvard's #1 Happiness Expert)

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  • Eps 400: Why Your Midlife Symptoms Aren’t Just Hormones with Crystal Andrus Morisette

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  • Bonus: When hormones are missed in mental health

    In this episode, Dr Louise Newson is joined by mental health nurses Jayne and Diane to discuss the often overlooked role of hormones in women’s mental health. Drawing on their experience working in mental health services, they share how hormonal changes are rarely considered when women present with symptoms such as anxiety, depression or mood […]

  • This Simple Mindset Shift Will Change the Way You See Your Life

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  • If Nothing Seems to Be Going Your Way, Listen to This

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  • “I wish I was chic-er!” Fearne on personal style and learning new skills

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  • S4 Ep198: Preventing Dementia: Estrogen? Testosterone? Prevogen?

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  • JoBeth Williams Returns to Talk Hollywood and Becoming a Grandmother

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  • Step Three to a Regulated Nervous System: Building your Capacity

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  • 52 – Why psychiatrists must start thinking about hormones

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  • The Truth About Weight Loss Injections In Menopause (GLP-1)

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Mastering Menopause

I’m Kathy Cote’ from Katalyst Fitness and Nutrition and I will show you how to use nutrition, fitness, lifestyle and mindset to master perimenopause and menopause and rock your midlife with style and grace.

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