Advertise on podcast: Mastering Menopause

Everyone wants to talk about estrogen and progesterone, but when you can't lose weight in menopause, the answer is often hiding in other labs. I just got back from Raleigh, where I spent time with my mentors and fellow coaches from the Functional Nutrition Metabolism School, the program where I learned how to read labs five years ago. It reminded me that I don't talk enough about this part of my coaching, so today I'm walking you through the labs I want to see from my 1:1 clients, and how I use them to decide where we start. Fat loss still comes down to calories in vs. calories out. But how we get there looks different from one woman to the next, and your labs help tell us what to work on first. In this episode: Why you don't need labs to know you're in perimenopauseWhy a full thyroid panel matters, not just TSHHow insulin can creep up for years before your blood sugar doesThe inflammation markers I look at, and why inflammation makes fat loss harderIron, B12 and vitamin D, and why you should test before you supplementOptimal ranges vs. "normal" rangesWhat to do if your doctor pushes back, and how to order labs yourselfHow to prep for your blood drawHow the Symptom Scorecard points us in the right direction while we wait on labsFREE RESOURCES Here’s a cheat sheet for labs that you can ask your doctor to run and what those tests are for. https://docs.google.com/document/d/1BdjUK1Sec9xG7xM5s4jjrPFul42AIQJ0Wu5J8BYdeqs/edit?usp=drivesdk Symptom Scorecard: https://link.katalystfitness.net/widget/quiz/KsN9hzy1y2m2w3zPjWx8   THE FALL EDIT 6 weeks of 1:1 coaching for $599, open through October 12. We'll review your labs and scorecard, then take you through a fat loss phase built for your body, so you can go into the holidays feeling confident. Join here: https://go.katalystfitness.net/fitaf-fatloss-accelerator Coaches: if you want info on the Functional Nutrition Metabolism School, send me a message and I'll share the details. If this episode helped you, please share it with a friend, leave a review, or share it in your stories and tag me. It means so much! This episode is for educational purposes only and is not medical advice. Always talk with your healthcare provider about your labs and health decisions. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

I’ve completely changed my mind about how I approach fat loss for women in menopause, and my only regret is that I didn’t do it sooner. I used to believe slow, steady weight loss was the best and only sustainable approach. But I kept watching women struggle to maintain a calorie deficit for months, then lose motivation when the scale barely moved. In this episode, I’m sharing why I changed my mind and the approach that we are taking for our clients to get incredible results. If you’re tired of losing and regaining the same weight—or dieting for months without seeing meaningful progress—this episode may completely change the way you think about fat loss in menopause. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

What if losing weight in menopause didn’t have to mean spending months on end in a calorie deficit? In this episode, I’m sharing the incredible progress of my client Denise, who came to me with a significant weight-loss goal after her doctor had been encouraging her to consider a GLP-1. She wanted to try a different approach first. Five months later, she’s down 42 pounds — and we’re doing it very differently than the traditional “eat less and lose a pound a week” model. We’ve been using short, strategically planned Rapid Fat Loss phases, followed by periods at higher calories where she maintains her results, enjoys more flexibility, continues strength training, and prepares for the next phase. I’m breaking down: • Why Rapid Fat Loss is NOT the same thing as crash dieting • How we use protein and strength training to prioritize muscle while losing fat • Why I feed my clients UP before an aggressive fat-loss phase • How Denise has been able to repeat these short phases  • Why knowing exactly when a diet ends can make it psychologically easier • Why this approach needs to be individualized — and isn't appropriate for everyone • We need to rethink fat loss for women in their 40s, 50s and 60s Because maybe the answer isn't spending MORE time dieting. Maybe we need to get more strategic about when we diet, how aggressively we diet, and most importantly — when we get OUT. And this conversation isn't over. In the next episode, I'm digging into the old way vs. the new way of losing fat in menopause — and why I've changed the way I coach women who feel like nothing works anymore. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

Can women lose weight quickly during menopause without relying on endless cardio, meds or another restrictive fad diet? Julie lost 19 pounds, 5.5 inches and 4.4 percentage points of body fat in just seven weeks with a personalized menopause weight-loss strategy. In this client success story, Julie shares how tracking macros, prioritizing protein, strength training and receiving personalized coaching helped her finally see results. She also explains the mindset shift that helped her stay consistent, make herself a priority and build confidence along the way. If you’re a woman in menopause who is struggling with weight gain, belly fat or knowing how much to eat, this episode will show you why the right numbers, strategy and accountability matter. Ready to stop guessing? Book a free call with me when you complete the coaching application. https://go.katalystfitness.net/fitafcoachingapp Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

Why “Eating Healthy” and Doing More Cardio Isn’t Moving the Scale After 50 You're doing the cardio. You're eating healthy. You're trying so hard... so why isn't the scale moving? If you're over 50 and feel like you're doing everything "right" but still can't lose weight, this episode is for you. I'm breaking down the three biggest mistakes I see women making that keep them stuck in the cycle of losing and regaining the same 5–10 pounds. These are the exact mistakes I made for years—teaching spin classes, eating "clean," doing Whole30, and exercising more than ever... while my body refused to change. In this episode, you'll learn:  Why cardio is a poor long-term weight loss strategy  The difference between eating healthy and eating for fat loss Why healthy foods can still keep you from losing weight  The simple shift that will finally get the scale moving again If you're tired of working harder without seeing results, it's time for a better strategy, not more restriction. Next week: I'll break down the five strength exercises that give women over 50 the biggest return for building muscle and changing body composition. Don't miss it! Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

If you're doing all the "right" things trying to lose weight in menopause—eating 1,200 calories, working out every day, cutting carbs, skipping breakfast—and the scale still won't move, this episode is for you. I know exactly how frustrating that feels because I lived it. At 49, I was doing two-a-day workouts, teaching multiple spin classes every week, trying keto, intermittent fasting, and eating as little as possible. Instead of losing weight, I was exhausted, losing my hair, developing thyroid issues, and watching the scale refuse to budge. Everything changed when I stopped focusing only on calories and started focusing on macros—especially protein. In this episode, I share: Why counting calories alone wasn't enough during menopauseThe biggest nutrition mistake I see women makingWhy MyFitnessPal's default macro recommendations can work against your goalsHow increasing protein helped me lose 25 pounds while eating more foodAn easy first step you can take today to see if your nutrition is holding you backIf you've been blaming yourself because nothing seems to work anymore, I want you to know this: you probably don't need to try harder—you need a better strategy. Calorie Calculator: https://katalystfitness.net/katalyst-fitness-nutrition-calculator/ Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

In this episode, I walk you through exactly how to implement a reverse diet, including how to calculate your maintenance calories, when to increase calories gradually versus jumping straight to maintenance, and what to expect during the process. Last week, we talked about why chronic dieting and years of eating too little can leave you stuck in a weight loss plateau. This week, we're taking the next step: how to actually reverse diet. If the thought of increasing your calories makes you nervous, you're not alone. For many women in menopause, eating more feels completely backwards. But when you've been maintaining your weight on very low calories, your body may need a period of maintenance before it's ready for an effective fat loss phase. In this episode you'll learn: How to calculate your maintenance caloriesWhether you should increase calories all at once or graduallyWhy protein is the first priorityWhat biofeedback markers tell you your body is respondingWhy the scale may temporarily increase—and why that doesn't mean you've gained fatHow to know when you're ready to transition into a fat loss phaseMaintenance is the foundation that allows you to lose fat more effectively and maintain your results for the long term. If you've been stuck eating less and less with nothing to show for it, this episode will help you understand why eating more strategically might be exactly what your body needs. Calculate your Maintenance Calories: https://katalystfitness.net/katalyst-fitness-nutrition-calculator/ Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

Description: Are you doing all the "right" things—barely eating, skipping meals, and working out harder than ever—only to find the scale hasn't budged? You are not alone. In this episode, we’re breaking down the "restriction trap" that keeps so many women stuck in a plateau during menopause. We explore why chronic calorie restriction is often the biggest obstacle to your goals. You'll learn: Why 1,200 calories is rarely a sustainable or effective starting point for hormonal health.The truth about the scale: Why your weight might fluctuate when you finally start fueling your body properly.The "Reverse Dieting" approach: How eating more can actually help you break through plateaus and protect your muscle mass.Stop treating your body like a problem to be solved and start fueling it for sustainable, long-term success. If you're ready to break the cycle of restriction and understand the math behind healthy, hormonal-friendly weight loss, this episode is your roadmap. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

Have you ever felt like you're doing everything right in menopause and the scale still won't budge? In this episode of Mastering Menopause, I'm pulling back the curtain on the Rapid Fat Loss approach I've been using with my clients and on myself. After months of travel, stress, inflammation, and feeling "off," I decided it was time for a reset. Just five days into the protocol, I'm down 2.5 pounds, my inflammation is noticeably lower, my cravings are gone, and I'm experiencing what Martin McDonald calls "diet utopia". That point where food stops controlling your thoughts and hunger becomes incredibly manageable. I also share:  • Why traditional 1 pound per week dieting often fails women in menopause  • The biggest mistake women make when trying to lose weight  • How clients like Stacy and Pam are losing 4–6 pounds in their first week  • Why this approach creates GLP-1 style appetite control without using GLP-1 medications  • The difference between aggressive fat loss and chronic dieting  • How to know if this strategy is right for you If you've been stuck, frustrated, and overwhelmed by all the noise around cortisol, hormones, supplements, weighted vests, and the latest menopause trends, this episode will give you a different perspective. The truth is, fat loss in menopause doesn't have to take forever. Ready to find out what's actually keeping you stuck? Book a free strategy call and let's talk about your goals: Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

In Part 2 of Becky’s real client case study, you’ll hear an actual coaching conversation breaking down what happens after fat loss, and how women in menopause can maintain their results without obsessively tracking every bite forever. We talk about:  • The transition out of dieting phases  • Why maintenance feels scary for so many women  • Learning to trust your body again  • Scale fluctuations and why they don’t mean failure  • How to handle vacations, weekends, alcohol, and social events  • The mindset shift from restriction to freedom  • What “normal eating” actually looks like after coaching This episode gives you an over the shoulder look inside the real coaching process we use inside Katalyst Fitness and Nutrition. If you’ve ever wondered:  “Will I gain the weight back?”  “Do I have to track forever?”  “How do I actually maintain results long term?” This episode is for you. Kathy Coté is a menopause coach and founder of Katalyst Fitness and Nutrition, helping women over 50 lose fat, build lean muscle, and redefine what’s possible in midlife. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

This is a replay of tonight’s FIT Formula workshop. We had such a great turnout and so many amazing questions. Inside the workshop we covered: • why eating less and doing more cardio stops working in menopause • how to repair your metabolism before fat loss • the exact FIT Formula framework we use with clients • why maintenance is the missing piece for most women • how women are losing fat while eating more food and training less This workshop is especially important if you feel like: • your body suddenly changed in menopause • you’re doing “everything right” but nothing is working • your belly fat keeps increasing despite eating healthy • you’re exhausted, frustrated, and confused by all the conflicting information online Watch the replay because there is a LOT of information in this one. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

Why does fat loss in menopause feel so hard… even when you’re doing everything right? If you’ve been stuck eating 1,200 calories, doing more cardio, and still not seeing results, this episode will show you exactly why. This is Part 1 of a real client case study, where I take you inside an actual coaching conversation with my client Becky. No fluff. No theory. Just what actually works. Becky came in doing what most women in menopause are told to do:  eating less, trying to be “good,” and pushing harder with workouts. And like so many women… it stopped working. In this episode, we break down:  Why eating too little slows fat loss in menopause  How Becky went from under-eating to fueling her body properly  What a rapid fat loss phase actually looks like (and what results to expect)  The truth about scale fluctuations, water weight, and fat loss  How to hit protein goals without going over calories  How to eat out, enjoy life, and still see progress We also cover:  Hormones, stress, and how they impact fat loss  Why “just eat more protein” isn’t enough (and what to do instead)  The biggest mistakes women make when trying to lose weight in menopause  Becky’s experience with GLP-1s and why it didn’t solve the root problem One of the biggest breakthroughs Becky shared: For the first time, she finally understood what her body actually needed… and how to do it consistently. That’s when everything changed. If you’re tired of guessing, frustrated with conflicting advice, and ready for a smarter approach to fat loss in menopause, this episode will give you clarity. 👉 In Part 2, we go deeper into what happens after fat loss, including how to maintain results, increase calories, and stop the cycle of starting over. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

The menopause space has exploded, but with all the noise comes a lot of confusion. One expert says it’s cortisol. Another says fasting. Someone else says supplements, peptides, weighted vests, or microdosing GLP 1s. Meanwhile, women are left wondering what actually matters and who to trust. In this episode, I break down why the menopause world feels so overwhelming right now, where misinformation shows up, and why so many women are being sold complicated solutions before addressing the basics. We talk about: • Why menopause itself is not the automatic reason you can’t lose weight • How sleep, stress, thyroid health, nutrition, and training actually impact results • The problem with one size fits all advice • Why I stay in my lane as a coach and focus on what truly works • The low hanging fruit most women are missing My approach is simple: support the body, build strength, improve metabolism, create sustainable nutrition habits, and stop chasing every trend on the internet. If you’ve been feeling confused, frustrated, or like everyone has a different answer, this episode will help bring clarity. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

In 10 weeks, Danette lost 17 pounds and dropped over 3.5% body fat, but more importantly, she completely changed how her body looks and feels. “I had amazing results… I lost seven pounds during the first two weeks… and I was totally astonished.” And that was just the start. “I just feel amazing… my clothes fit so much better… my jeans are loose… it’s such a confidence booster.” In this episode, I’m breaking down exactly how Danette did it with Coach Megan's guidance and why this works so well for women in menopause. No more guessing No more eating less and hoping No more spinning your wheels with cardio You’ll learn:  how we used a rapid fat loss phase to kickstart results  why protein and strength training made the biggest difference  what most women get wrong when trying to lose weight in menopause  and how to actually create visible body composition change And we also talk about the part most women NEVER consider… What happens after the weight loss. Because this is exactly where most women lose their results. We’re bringing her calories up, pulling back on tracking, and teaching her how to maintain this body without starting over again. This is the difference between losing weight… and actually keeping it off. If you’ve been doing everything right and still not seeing changes, this episode will show you exactly what’s missing. Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...

In day two of my training workshop, I’m joined by Coach Megan Hart to break down how to strength train for fat loss and body recomposition in menopause.  We cover why body composition matters more than BMI, the difference between weight loss and fat loss, and how losing weight without lifting can lead to a “skinny fat” look, especially if you’re undereating or using GLP-1s without enough protein.  Megan explains why strength training 3–4 days per week, adequate calories, and at least 100g+ protein help preserve muscle, support metabolism, improve insulin sensitivity, and protect bones.  We talk about avoiding excessive cardio and overly intense workouts that can spike cortisol, using progress photos and measurements, and building a simple, structured plan (3-day full body or 4-day upper/lower) with recovery, sleep hygiene, and supplements like fish oil and creatine. If you wan the full workshop, you can get it here: Send us Fan Mail Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode! If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals! https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program  https://go.katalystfitness.net/fit-after-fifty Free Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=share For all my social links: https://go.katalystfitness.net/kathykatalyst Do you have a question that you would like answered on the show? Please ask your question here: https://go.katalystfitness.net/podcast-question-entry Have a personal question? Email me at [email protected] Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros.  All the tips and tricks that my clients and I have used!  https://www.menopotmeltdown.com/maste...