When most women think about testosterone, they think of it as a “male hormone.” But the truth is, testosterone plays a powerful role in women’s health — especially in your 40s and 50s.

In this episode, I share my personal experience with low testosterone, the symptoms women often overlook, and what happened when I increased my dose. We’ll talk about:

• The direct symptoms of low testosterone in women
• How to know when it’s time to get tested
• What labs to request and how to read “normal” vs. “optimal” levels
• The safest and most effective methods of taking testosterone (and why I don’t recommend pellets)
• Possible side effects, how long it takes to see results, and who should not take testosterone
• Why lifestyle — stress, nutrition, and training — is just as important as hormone therapy

As always, I’m not a doctor — I’m a certified nutrition coach and FNMS graduate. I don’t treat, diagnose, or prescribe, but I do help women understand their labs and empower them to have informed conversations with their doctors.

If you’ve been curious about testosterone and whether it could be the missing piece for your energy, strength, and confidence, this episode will give you clarity and direction.

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

Now accepting clients! Coaching Process Video and booking link 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://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

In this episode of Mastering Menopause, I share client wins from the latest 2-Week Rapid Fat Loss Protocol, where our clients have lost 4–5.6 pounds so far in just the first week. I explain why not everyone is ready for an aggressive fat loss approach and why priming the metabolism with a reverse diet is essential before jumping into a deficit.

You’ll learn:

• Why eating too little for too long stalls fat loss
• How to properly reverse diet back to maintenance calories
• What metabolic adaptation looks like in midlife
• How aggressive fat loss can be safe and effective when applied correctly
• Why mindset is just as important as macros and workouts

This episode is for midlife women who feel stuck at low calories, frustrated by weight gain, and are curious about whether a rapid fat loss approach could finally move the needle.

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

Now accepting clients! Coaching Process Video and booking link 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://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

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 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

Now accepting clients! Coaching Process Video and booking link 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://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

In this episode of Mastering Menopause, I sit down with my client Cheryl Vaillancourt to share her incredible results from the 4-Week Summer Shred. Cheryl lost over 12 pounds, dropped her body fat from 43% to 32%, and shrunk by 11.5 inches, while completely transforming her habits and mindset.

We dive into the realities of an aggressive approach, including how re-feeds supported her progress, what it was like to adapt to lower calories, and the lessons she learned about true hunger cues.

Cheryl opens up about the challenges, the wins, and the community support that made all the difference. She shares how she’s been able to maintain her results without regaining the weight.

She’s absolutely thrilled with her results and has generously offered to chat with anyone who wants to know what it was really like to do this, and what it’s like working with us inside the program.

If you’ve ever wondered whether a short-term aggressive approach can actually deliver long-term success for women in midlife, this episode will show you how it’s done.

To connect with Cheryl via Facebook please reach out to me directly so I can connect you!

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

Now accepting clients! Coaching Process Video and booking link 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://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

Peanut Butter Isn't Protein! How to hit protein goals without going over your calories

Not all “high protein” products are created equal — and in today’s episode, I’m pulling back the curtain on the sneaky marketing that’s making you overshoot calories, carbs, and fats while still falling short on your protein goals.

I’ll walk you through my simple formula for spotting truly high-protein foods, share my latest Costco finds (the good, the bad, and the downright egregious), and give you my go-to lean protein sources that actually move the needle for fat loss and muscle building in menopause.

If you’ve ever wondered why hitting your protein goal still leaves you stalled on the scale, this episode will show you exactly what to look for so you can fuel your body without the macro sabotage.

Simplifying Macros Masterclass
Learn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this free class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.

This includes the 45 min. video plus the audio, there’s a bonus video as well plus free access to my macro/calorie calculator, a high protein recipe guide and the Macros Action sheet so you know what to do step by step!

https://go.katalystfitness.net/land-page-page

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

Now accepting clients! Coaching Process Video and booking link 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://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

If your mornings start with checking emails, scrolling social media, and jumping into everyone else’s demands, you’re setting yourself up for stress and overwhelm before the day even begins. In this episode of Mastering Menopause, I’m sharing how learning to fill your cup first completely transformed my clarity, productivity, and sense of peace.

You’ll learn:

• Why reactive mornings keep you scattered and stressed
• My simple “fill your cup first” routine for energy and focus
• How to plan your day for clarity and productivity
• The mindset shift to finally avoid overwhelm in midlife

When you take care of yourself first, everything else in your life flows better. A full cup means more energy, more patience, and more freedom to show up as the best version of YOU.

Your challenge: Send me a DM or email and tell me the #1 thing you do to fill your cup first. Let’s inspire each other to start our days with intention!

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

Now accepting clients! Coaching Process Video and booking link 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://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

In this episode, I share a recent TikTok live session that covers a lot of ground, including personal updates, my current book project on fitness for women in their fifties, and some entertaining anecdotes about my recent experiences with hot yoga and rollerblading.

I also discuss my approach to fitness and nutrition, focusing on macro tracking and the importance of adapting our lifestyle to accommodate the changes that come with menopause.

I touch on my journey from being a cardio enthusiast to finding a better balance with weight lifting and proper nutrition. Additionally, there's information about the impact of stress on thyroid health, my experience with hormone replacement therapy, and strategies for effective weight management during and after menopause. Finally, I mention an upcoming masterclass on simplifying macros and invite listeners to join my Facebook group and engage with my content on various platforms.

Simplifying Macros Masterclass Tuesday 8/5 7:30 pm EST Link to register:
https://go.katalystfitness.net/macros-masterclass-page

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

Now accepting clients! Coaching Process Video and booking link 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://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

Unfiltered and Unapologetic: Sherri Dindal on Coming of Age (Again) in Your 50s

If you've ever cried in the shower and wondered—who even am I anymore?

This episode is for you!

In this deeply honest and healing conversation, entrepreneur, creator and now comedian Sherri Dindal (The Real Slim Sherri) talks about what it really means to come of age again, this time in your 50s.

Sherri shares the unraveling that began as she approached her 50's and menopause. Chipping away at the identity she had built over decades: the high-functioning, rule-following, always-doing-for-others version of herself.

But instead of breaking down, she broke through.

Through content creation and now stand-up comedy, Sherri rediscovered her voice, her fire, and the freedom of being fully herself. This conversation is for every Gen X woman who's felt herself fading in midlife and is ready to take up space again, loudly, imperfectly, and unapologetically.

Menopause doesn't just affect you physically but emotionally as well. There is a conversation and self reflection you need to have with yourself. Who am I? What do I even like anymore?

Prioritizing self care and letting go of the long ingrained belief that self care is selfish.

If you’ve ever felt lost in the chaos of menopause or unsure who you are without all the roles, you are not alone. This one’s for you.

Link to follow Sherri and get tickets to the Gen X Takeover Tour https://therealslimsherri.bio.link/

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

Now accepting clients! Coaching Process Video and booking link 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://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