Mastering Menopause – Details, episodes & analysis

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 you’re really consuming.

Next, we’ll talk about why protein should be your best friend, and why relying on default app settings can hold you back.

Finally, I’ll share how reducing food variety can help keep you on track. https://www.menopotmeltdown.com/mastering-menopause-macros

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 losing and gaining the same 3 pounds
• Simple strategies to pre-log meals and treats so you can enjoy without guilt
• How to plan for social events and dining out while staying on track
• The importance of consistency over perfection to keep moving forward
• Mindset shifts to turn weekends into a part of your success, not a setback

Listen in to discover how to create a plan that works for you, so you can enjoy your weekends and still reach your goals.

Join the conversation:
Have a question or want to share your weekend success story? Reach out to me on [Instagram/Facebook] or send me a DM!

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 over weekends

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 Alison!

To enter the scholarship giveaway, click the link below, doors shut Monday 11/7 at 5pm EST and the winner will be announced on Tuesday, 11/8, my birthday!
https://www.menopotmeltdown.com/scholarship

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 pharmacy creating customized solutions to health problems that drug companies cannot solve.  The pharmacy educates and empowers patients to take charge of their own health and has done so for over 20 years.  To help do this the pharmacy does not bill any insurance so they can offer better pricing and service to the individual client. Shawn is currently a Clinical Assistant Professor for University of Washington School of Pharmacy, and teaches the Advanced Compounding Course. He has spoken on topics across the nation from hormone replacement, innovative pain therapies, and marketing a pharmacy. Shawn has a passion for helping patients achieve optimum health via hormone balancing and nutrition. He loves to spend time with family, snowboarding, hiking and mountain biking. Shawn is also an Amazon best selling author with Sickened How the Government Ruined Healthcare and How to Fix it. Shawn and Janet host an ever growing podcast, Health Solutions with Shawn and Janet Needham where Team Needham discusses everything healthcare.
Shawn's social media:
LinkedIn

Facebook

Twitter

YouTube

https://www.instagram.com/health_solutions_shawn_needham/

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 her job.

She realized that this was the perfect time to work on herself.

To stop the process of gaining a few pounds each year. She wanted to feel good in her skin again, confident and be happy with the process.

Everything she tried had not given her enough success to continue, causing her to lose motivation, become more depressed about it and spiral even further down. She used to be a highly motivated person and she wanted that back again.

I knew she was on the right path, she just needed to make a few tweaks to her nutrition and training, she trusted me when I said it could absolutely be done and she went all in!

Coach Lori's guidance and Tammy's positive outlook and mental state has helped her push through her fat loss journey.  She said she wanted to “Learn how to take care of myself for the rest of my days on earth.”

She said "I fit into clothes I have not worn in over 3 years. My tankini swim suit was very tight on my belly in March and very uncomfortable. I had to put it away and get out my smaller one cause that one became too loose! Feel better, more confident in my skin. Much stronger with the strength training and my body feels it."

She also mentioned that this was very easy to do and a sustainable approach to weight loss. She never felt hungry or deprived, if there was something she wanted, she had it!

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 open about the choice to have surgery to reduce excess skin from the weight loss as well as breast augmentation.

Website: https://linktr.ee/annarockstar
Instagram: https://www.instagram.com/annarockstarfitness/
TikTok: https://www.tiktok.com/@annarockstarfitness

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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/booknow
Use this calculator to calculate your protein and macros goals!
https://plan.katalystfitness.net
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on    YouTube   Instagram   Facebook TikTok

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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

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 that want to make changes to their own bodies in menopause!

I am currently accepting clients!
To apply for one on one coaching:
https://www.menopotmeltdown.com/booknow
Use this calculator to calculate your protein and macros goals!
https://plan.katalystfitness.net
Free Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

To contact me: https://bit.ly/kathykatalyst

Follow me on    YouTube   Instagram   Facebook TikTok

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 we can chat about your goals!
https://www.menopotmeltdown.com/quickchatnow

Coaching Process Video and booking link https://www.menopotmeltdown.com/mmmcoachingapp

Now accepting clients, use the link to apply for 1:1 coaching:
https://www.menopotmeltdown.com/mmmcoachingapp

Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share

For all my social links: https://bit.ly/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