How Can You Tell If You Are Under Eating?

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 begins Monday, 3/18/24 if you want to check it out. 
https://www.menopotmeltdown.com/jumpstart

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 every week and it's now the highlight of my week!


Joe Dispenza-Pineal Gland activation breathwork-
https://youtu.be/AYwObCS300w?si=g_x-xXFrXAmB13ab

Wim Hof Breathing Method
https://www.wimhofmethod.com

Holotropic Breathing- Samantha Skelly 10 mins.
 https://youtu.be/8bt9G2uxYic?si=RmaF61WAxAGZnY_S

Soma Breathwork-Simple breathing techniques with Niraj Naik https://youtu.be/ci4Fpc8QFZw?si=T2f_yNQjuDQH6wrO

Breathwork for Beginners
https://youtu.be/bOLkPvd00BY?si=mLXEBAkOgzGYb83O

Follow Jessi on Instagram:
https://www.instagram.com/jessipearl12/

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 and
What you can do instead.

Use this link for the calculator that I used. https://plan.katalystfitness.net/

You can also see this on YouTube if you would like the visual!

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

In this episode I go over the ultimate weight loss hack in menopause.

Hack your lifestyle.

Dial in your nutrition, start strength training
Get in your steps, water and sleep.

And be consistent with the above...

That's the hack.

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 me to drop 4 lbs in 14 days, this is NOT for everyone and I will definitely go into the details on:
What I did, plus the pros and cons
Who this is for and 
Who should not do this and why!

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 understand the importance of a balanced approach to carbs, protein and fats until I hired my first coach. 

The benefit of tracking macros for fat/weight loss was undeniable. This was the missing piece that I was searching for. By prioritizing protein and having a balanced approach, incorporating foods I loved (wine lol) I lost 25 lbs from September 2019 to February 2020. Just by tracking macros! 

No crazy cardio, in fact, I pulled back on all the cardio and focused on lifting weights. I continued to track pretty regularly until last Fall and from there I was just tracking protein in my head.

I eat pretty much the same foods most days, I know how to prioritize protein, I know what a serving looks like, I know what to order when I’m at a restaurant. 

These are all habits that are part of my lifestyle now, I don’t have to think about it at all, so why bother tracking? That is in fact the point to tracking, to get to where you don’t need to track to maintain your results.

So what happened when I stopped? Listen to the episode to find out!

Here's the link to register for the Master Class on 1/25 at 5:30 MST/7:30 EST https://www.menopotmeltdown.com/masterclass
In this master class I will teach you how you can increase your metabolic rate to become a fat burner instead of a fat storer and increase your energy, improve your sleep and moods, decrease cravings, increase tone and muscle and yes, decrease fat and lose weight easily.

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 is the issue IS the issue.

Because this is what women say when I ask what is your biggest challenge right now?

I don't have time to cook or meal prep 

I'm too busy, my job is demanding

I can’t lower my stress, it’s just part of my life

I don’t have the time, energy or motivation to workout

It’s too cold/hot to walk outside

I forget to eat or I’m just not hungry

I crave snacks at night and can’t stop

I eat great all week, it’s the weekends that are my downfall

Those are lifestyle choices, not your hormones or menopause.

Now, I KNOW things are harder as you go through menopause, this was my experience as well. But it wasn’t my hormones that was causing me to gain weight month after month or why things that used to work weren’t working.

You do have to pivot at this stage and make some lifestyle changes.

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 directly on their rights and resources.

Common reasons women don't question doctors 

Susan's interviews found women prioritize others' needs above their own health due to busyness. They hesitate to question doctors or seek second opinions to avoid conflict. This passive approach risks health consequences from unaddressed misdiagnoses.

Importance of getting second opinions and understanding diagnoses

Given diseases' symptom mimicry, second opinions are important checks, especially for serious treatments. Women should clarify diagnoses by researching definitions and asking what else it could indicate. Doctors see expectations not full pictures.

Tips for taking control of your health and doctor visits 

Women should prepare prioritized symptom lists and record visits. They should clarify diagnoses, treatments, and further questions for the doctor. Bringing advocates and repeating back discussions ensures understanding in the rushed system.

Vitality and exercise in the 80s, genetics, and medical gaslighting 

Susan attributes her energy to exercise, genetics and purposeful work. She discussed ageism in medicine like her mother's misdiagnosed drug reaction. Her next book addresses gaslighting women's physical symptoms as "all in their heads".

Link for Sidelined: https://a.co/d/5LiTuK4

TikTok: https://www.tiktok.com/@grandma.gains

Instagram: https://www.instagram.com/susansalenger/?hl=en

Linkedin: https://www.linkedin.com/in/susan-salenger-a4a02716

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo

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 your goals? When we set goals we want to make sure that those are achievable goals and then reverse engineer how you're going to make that happen.   

Is it that you want to lose 10 pounds by Spring that's realistic but if you’re looking to lose 10 pounds by your February cruise that’s not realistic. 

Sure you can do it with an extreme diet but it will come back and then some.  
Aren’t you tired of yoyo dieting? Gaining and losing the same weight over and over?

In this episode I will show you how to rock your weight loss journey in 2024, lose weight once and for all, without embarking on a super aggressive diet or workout routine.

Book a call with us today to get started on your weight loss journey!

Now accepting clients, book a free 10-15 minute quick chat to talk more about you and your goals! http://www.menopotmeltdown.com/book-quickchat

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

Curious about my back story and why I created the Mastering Menopause Method? Check out this short video: https://www.menopotmeltdown.com/masteringmenopausevideo