Mastering Menopause - Kathy Cote

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GLP-1s vs Aggressive Dieting: What the Research Actually Shows

Season 4 · Episode 201

Sunday, December 28, 2025 • Duration 20:54

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

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

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

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

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

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

I also talk about:

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

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

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

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...

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Why I Don't Believe Losing Just 1 lb a Week Is The Best Approach For Women In Their 50s

Season 4 · Episode 200

Monday, December 22, 2025 • Duration 30:48

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

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

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

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

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

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

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

You’ll also learn:

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

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

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

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!

How To Lose 5-7 lbs in 14 days in your 50s

Season 4 · Episode 191

Monday, September 8, 2025 • Duration 47:15

How to Lose 5–7 lbs in 14 Days (Rapid Fat Loss Masterclass)

In this special masterclass recording, I break down exactly how my rapid fat loss protocol works and more importantly, who it’s for (and who it’s not for).

We cover:

Why building your metabolism first is the key to lasting fat loss
The habits and prerequisites you need before starting an aggressive approach
How the 14-day protocol works: low-fat, low-carb phases, gradual calorie increases, and refeeds
Why strength training and walking are enough (no endless cardio!)
The mindset shifts and eye-opening realizations clients experience when going through this process

This isn’t just about quick weight loss, it’s about breaking old patterns, seeing what’s possible, and creating a foundation for sustainable success in menopause.

If you want to finally see results and stop the endless cycle of dieting, work with me and my team! Fill out the coaching application below.

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/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:Have a personal question? Email me at kathycote9142@comcast.net

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

Season 3 · Episode 115

Sunday, November 26, 2023 • Duration 25:45

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 build but the fat just wouldn't go away. 😩

Angie went from eating 1500 calories and not seeing any results in spite of working out HARD in the gym to eating MORE and gaining muscle while losing weight and inches! Her confidence has skyrocketed and she’s feeling amazing. 🥳

Implementing the Mastering Menopause Method, we started Angie in the first phase, 𝐑𝐞𝐯𝐢𝐯𝐞 𝐚𝐧𝐝 𝐓𝐡𝐫𝐢𝐯𝐞, showing her that by eating more we could revive her metabolism and have her thriving off those calories, dropping fat and preparing her body for a deficit to promote weight loss.

Her weight fluctuated by 3 pounds in the 2 months we had her at 2300 calories but her inches went down steadily. This is fat loss and body recomp. 👊

Many women find themselves in the same position that Angie was. By restricting calories and under fueling Angie's metabolism was slowed way down. This leads to frustration and multiple attempts at diets that end up failing. 🤦‍♀️

A lot of women end up under eating, never getting results. Once we were able to increase her metabolism by adjusting her macros to include more calories and leveraging protein, Angie was able to finally start seeing the fat decrease as she was increasing muscle gains. Just 2 weeks ago she hit a deadlift PR of 315! 💪🏻

Angie was absolutely committed to trusting the process, found new recipes and carved out time each day/week to meal prep, showing up for herself and inspiring others.

If you’re ready get started and to crush your goals BEFORE2024 send me a message on Facebook or Instagram, commenting “Angie” and I’ll send you details.

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!

What are the best exercises for building muscle in menopause?

Season 3 · Episode 114

Sunday, November 19, 2023 • Duration 11:45

I focus all my training programs off of The Big 5:

Squat variations
Deadlift variations
Row
Bench press
Overhead 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 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...

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

Season 3 · Episode 113

Sunday, November 12, 2023 • Duration 11:51

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 about what to look for and what I experienced personally.

Common symptoms are:
Fatigue
Hair loss,
Cold hands and feet and
Unexplained weight gain or weight loss
Here is what to test for and the optimal ranges:

Thyroid Stimulating Hormone (TSH): The ideal range for TSH is typically between 0.5 and 2.5 milli-international units per liter (mIU/L), but this can vary slightly depending on the lab. However, many experts believe that for optimal thyroid function, TSH should be closer to the lower end of this range. Everyone's optimal will vary a bit.

Total T4 (Thyroxine): The optimal range for total T4 usually falls between 6.0 and 11.9 micrograms per deciliter (mcg/dL).

Free T4: 1.4 to 1.8 (ng/dL).

Free T3 (Triiodothyronine): Free T3 should ideally fall within the range of 3.4 to 4.4 picograms per milliliter (pg/mL).

Reverse T3: An optimal reverse T3 level is generally considered to be less than 15 nanograms per deciliter (ng/dL).

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=shareFor all my social links: Do you have a question that you would like answered on the show? Please ask your question here:Have a personal question? Email me at kathycote9142@comcast.net

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

Season 3 · Episode 112

Saturday, November 4, 2023 • Duration 09:49

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 will take advantage of the weekend before! We are going to Vegas on Sunday, going to my favorite restaurant, Javiers and staying the night at Aria. I also have Van der Pumps in Paris on the list. Since moving from the East Coast, I haven't been to Trader Joe's so that is on the list too!

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!

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

Season 3 · Episode 111

Sunday, October 29, 2023 • Duration 06:05

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 and can significantly improve your wellbeing during menopause and I've seen that firsthand and it's affects personally and also while guiding our clients as well.

Navigating menopause, it's not just about hot flashes and mood swings. It's also about using your emotional strength in this hugely transformative phase of your life. That's where self compassion comes into play. I believe it is super important for not just our mental health, but also our just general wellbeing.

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!

Tracking macros made easy, use these 2 strategies!

Season 3 · Episode 110

Sunday, October 22, 2023 • Duration 17:24

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 10/30
Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!
Registration closes 10/29, here's the link:
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 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!

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

Season 3 · Episode 109

Sunday, October 22, 2023 • Duration 17:52

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 10/30
Set yourself up for a healthy and happy holiday season. Lose weight by the new year without giving up your favorite goodies and without spending hours in the gym doing boring cardio!
Registration closes 10/29, here's the link:
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 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!