Summary
We've all heard to lose weight you have to eat 1200 calories, right?

The 1200 calorie myth and why it doesn't work for women, especially those in menopause. I explain the origins of the myth and how it became popularized. I give examples of women's caloric needs and emphasizes the importance of accurate tracking. We also explored the negative effects of chronic dieting and I offered strategies for a more sustainable approach to weight loss. I highly encourage listeners to reassess their approach to a calorie intake and weight loss during menopause.

Takeaways

• The 1200 calorie myth originated in the 1920s and was popularized by a book called 'Diet and Health with Key to the Calories'. It suggested calorie counting as a way to lose weight and became a bestseller.
• Most women, especially those in menopause, do not need to consume 1200 calories to lose weight. Caloric needs vary based on factors like height, weight, and activity level.
• Inaccurate tracking and underestimating calorie intake are common reasons why women may not see weight loss results on a 1200 calorie diet.
• Chronic dieting and prolonged low-calorie intake can lead to metabolic adaptation, where the body adapts to the low calorie intake and weight loss becomes more difficult.
• A more sustainable approach to weight loss during menopause involves focusing on nutrient-dense foods, hitting protein targets, and accurately tracking calorie intake.
• Working with a coach can be beneficial in addressing mindset issues, improving accuracy in tracking, and creating a more flexible metabolism.

The 1200 Calorie Myth

02:32
Understanding Caloric Needs

04:26
The Impact of Inaccurate Tracking

09:01
The Negative Effects of Chronic Dieting

11:39
Strategies for a Sustainable Approach

16:45
The Benefits of Working with a Coach

Thank you so much for listening, please share with a friend and subscribe so you don't miss an episode!

Free Macro/Calorie Calculator https://plan.katalystfitness.net

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

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

Did you blow it over the 4 day holiday weekend and are now planning your week of a strict deficit eating salads and how much exercise you have to do?

In this episode I talk about escaping the exhausting cycle of strict dieting and overindulging, and how a moderate caloric deficit can be the key to sustainable weight loss. Learn how to maintain your weight comfortably, break free from the "all or nothing" mindset, and really start living.

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

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

At the beginning of June I had 20 participants in a beta test group for a 14 day rapid fat loss protocol.

This method is NOT for everyone and is not the first approach I take with a client or anyone who has a history of chronic dieting/undereating.

This beta test was for me to see:

If this is even a viable option for a group program.

What the drop off rate will be and when.

How can I improve the program to make it better.

Lastly, what is the amount of weight people regain 2 weeks after? None? All of it?

For the clients I have used this approach with, they have been very successful with it. We use it for when they are just plain stuck and it gets things moving again. They don’t regain it and start losing again at a slower rate on higher calories.

Hear the results of the beta test in this episode!

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

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

Master Class Highlights with Dr. Jocelyn Wallace

Dr. Jocelyn Wallace, a dedicated physical therapist specializing in supporting women through pelvic surgeries, shared her inspiring journey dealing with fibroids and multiple surgeries, shaping her focus on helping others in post-surgery recovery and fitness

Prioritizing strength over weight loss, Dr. Wallace emphasized pre-surgery preparation involving building strength, addressing pelvic floor concerns, and optimizing nutrition, with a focus on recovery and overall wellness.

Understanding the significance of pre-and post-surgery pelvic floor health, Dr. Wallace offered valuable insights on exercises and habits to heal, advocating techniques like relaxation, core strengthening, and mindful movements to enhance recovery.

Sharing her personal recovery experience post-hysterectomy, Dr. Wallace detailed a progressive exercise timeline, emphasizing patience and a structured approach from mobility exercises to strength training for effective rehabilitation.

Dr. Wallace provided essential post-surgery recovery tips, underscoring the importance of protein intake, gradual movement, core activation through breathing exercises, and scar tissue management, highlighting the benefits of tailored guidance and strength training for sustained pelvic health.

https://drjocelynwallace.com/instagram

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

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

Shawn and Janet Needham are pharmacists who own Moses Lake Pharmacy in Washington State and transitioned from traditional pharmacy settings to focus on helping people improve their health through lifestyle, nutrition, and hormone balancing.

Learn the differences between various hormones like estrogen, progesterone, and testosterone, emphasizing that they are not all created equal. He highlights the importance of working with providers who understand the nuances of hormones and can properly interpret lab results to determine optimal levels, not just "normal" ranges.

Shawn and Janet discuss the safety of bioidentical HRT compared to synthetic hormones like Premarin and Provera, which have been linked to negative health outcomes in studies. They explain how bioidentical hormones that are identical to those naturally produced by the body can be used safely and effectively to address symptoms and prevent long-term issues.

When to consider starting HRT, noting that it can be beneficial at any age depending on the individual's symptoms and goals. They emphasize the importance of addressing vaginal atrophy, sleep issues, and other menopausal symptoms, even in older women, rather than simply accepting them as a normal part of aging.

Shawn and Janet highlight the crucial role of progesterone, which is often overlooked, and explain how it works in conjunction with estrogen to provide benefits beyond just the uterus, such as for bone health, brain function, and sleep.

The interplay between thyroid function and other hormones, emphasizing the need to optimize both for overall health and wellbeing. They caution against relying solely on TSH as a marker of thyroid health and recommend seeking providers who understand the importance of free T3 levels.

Shawn and Janet compare the pros and cons of different HRT delivery methods, such as oral, topical, and pellets, and explain the importance of finding the right delivery and dosing approach for each individual's needs and preferences.

The speakers emphasize the importance of addressing the whole person, not just their hormones, and highlight how optimizing hormones can positively impact relationships, intimacy, and overall quality of life. They encourage listeners to be proactive advocates for their health and to seek providers who are knowledgeable and practice what they preach.
Facebook: https://www.facebook.com/ShawnNeedhamMLRX
Instagram: https://www.instagram.com/health_solutions_shawn_needham/
Podcast: https://www.youtube.com/c/MosesLakeProfessionalPharmacy
Get in Touch with Shawn and Janet: https://linktr.ee/mlrx

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

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

Susan Niebergall shares her journey of getting into fantastic shape in her 50s and 60s and emphasizes that it's never too late to make a change. She highlights the importance of nutrition and strength training in achieving fitness goals.

Susan and Kathy discuss the misconceptions surrounding menopause and weight gain. They also address the confusion in the fitness space and the need to take responsibility for one's own health and fitness journey and emphasize the importance of consistency, tracking nutrition, focusing on protein intake, and incorporating strength training into workouts.

They also discuss the mindset shift needed to let go of perfectionism and victimhood. Susan shares her personal experience with hip surgery and how she continued to prioritize her health and fitness. Overall, the conversation highlights the need for women to take control of their health and make sustainable lifestyle changes.

Takeaways

• It's never too late to make a change and get into shape.
• Nutrition plays a crucial role in achieving fitness goals.
• Take responsibility for your own health and fitness journey. Consistency is key for successful weight loss and overall health.
• Incorporating strength training into workouts is essential for women in their 50s.
• Letting go of perfectionism and victimhood is crucial for long-term success.
• Prioritizing health and fitness is possible even during challenging times,
• "If you are not brutally, honestly aware of how much you're consuming, you will spin your wheels."
• "Training can be the passenger riding shotgun and will help you get there, sure. But it's not training's responsibility to get you to your weight loss goal at all."

Chapters

Susan's Fitness Journey

02:15
The Importance of Nutrition and Strength Training

09:36
Dispelling Misconceptions about Menopause and Weight Gain

28:17
The Importance of Consistency for Weight Loss

38:29
Tracking Nutrition and Focusing on Protein Intake

41:20
Incorporating Strength Training for Women in Their 50s

44:01
Letting Go of Perfectionism and Victimhood

48:39
Prioritizing Health and Fitness During Challenging Times

Susan's Instagram: https://www.instagram.com/susanniebergallfitness/
Join the Inner Circle: https://www.sfinnercircle.com/
Instagram Reel with Jordan Syatt: https://www.instagram.com/p/C1-miCkuDej/
Fit at Ay Age: It's Never Too Late: https://amzn.to/3RoKoXB

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

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

Join me and the amazing Casey Young, Fit Nutritionist as we talk about training and nutrition for women in their 40's. Casey is a Registered Dietician and certified personal trainer with years of experience and a passion for helping women achieve their health goals.

She is one of the first people I followed on Tik Tok. I had the pleasure of meeting her in person at the Real Coaches Summit in Las Vegas

We discuss the unique challenges that come with being in your 40's and how to overcome them through proper training and nutrition. From hormonal changes to busy schedules, Casey will share her expert advice on how to stay fit, healthy, and strong in this stage of life.

We cover everything you need to know about staying on top of your fitness game in your 40's.

Follow her on Instagram: https://www.instagram.com/fit.nutritionist/
and on Tik Tok https://www.tiktok.com/@fit.nutritionist
Check out her website: https://inspirehw.com/

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

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

Jeff Hoehn on RIR/Training

Jeff explained the concept of RIR (Reps in Reserve) as a way to gauge training intensity. RIR refers to the estimated number of additional reps you could perform before reaching muscular failure. The goal is to train with enough intensity to drive muscle growth, but not to the point of failure every set to allow for better recovery and injury prevention.

Factors Affecting RIR Accuracy @ 3:45

Jeff discussed factors that can impact the accuracy of RIR estimates, including:

• Participants tend to underestimate RIR by about 1 rep on average
• RIR estimates are more accurate when closer to failure vs further away
• RIR is more accurate for upper body vs lower body exercises
• RIR is more accurate with higher rep sets vs lower rep sets

Progressing Training Over Time @ 9:45

Jeff explained that progressive overload can be achieved not just by increasing weight, but also by increasing reps within a given rep range. He recommended using rep ranges rather than fixed reps, and gradually increasing reps over time before adding weight. Proper form and technique are also important for continued progress.

Follow Jeff on Instagram: https://www.instagram.com/jeffhoehn_/

Join Jump Start for a smart 4 week training program paired with nutrition to get you toned, we begin 5/20/24 https://www.menopotmeltdown.com/jumpstart

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

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