Mastering Menopause

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Mastering Menopause

Kathy Cote

243 episodes

12 hours ago

This is a surprise episode with Sherrie and her 4 week call with me. This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client Sherrie, who went from eating 900-1100 calories a day on keto to finally enjoying carbs, pizza, and potatoes while still losing weight and inches. Sherrie’s story is such a powerful reminder that carbs aren't the enemy. That moving out of restriction is the key to free...

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Health & Fitness,

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This is a surprise episode with Sherrie and her 4 week call with me. This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client Sherrie, who went from eating 900-1100 calories a day on keto to finally enjoying carbs, pizza, and potatoes while still losing weight and inches. Sherrie’s story is such a powerful reminder that carbs aren't the enemy. That moving out of restriction is the key to free...

Show more...

Health & Fitness,

Episodes (20/243)

Mastering Menopause

The Power of a Reverse Diet: Sherrie's experience enjoying food freedom

This is a surprise episode with Sherrie and her 4 week call with me. This episode highlights what a reverse diet can do not just for your body and metabolism, but for your mindset too. I’m sharing my conversation with my client Sherrie, who went from eating 900-1100 calories a day on keto to finally enjoying carbs, pizza, and potatoes while still losing weight and inches. Sherrie’s story is such a powerful reminder that carbs aren't the enemy. That moving out of restriction is the key to free...

1 week ago

16 minutes

Mastering Menopause

How to Maintain After 50 Without Giving Up Wine, Travel, or Fun

The hardest part of weight loss isn’t losing it, it’s keeping it off while still enjoying your life. After losing 16 pounds in 8 weeks for my photoshoot, (and a subsequent healthy regain) I am maintaining those results without giving up travel, dinners out, or cocktails. In this episode, I’m breaking down the exact habits that help me stay lean, confident, and balanced, no tracking apps, no food guilt, no restriction. You’ll hear: How I structure my meals at home to hit my protein goals...

4 weeks ago

23 minutes

Mastering Menopause

Testosterone for Women in their 50s

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 womenHow to know when it’s time to get testedWhat labs to request and how to read “normal” vs. “optim...

1 month ago

20 minutes

Mastering Menopause

Reverse Dieting & Rapid Fat Loss for Women in Menopause

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 lossHow to properly reverse diet back to maintenance caloriesWhat metabolic adaptation loo...

2 months ago

36 minutes

Mastering Menopause

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

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 lossThe habits and prerequisites you need before starting an aggressive approachHow the 14-day protocol works: low-fat, low-carb phases, gradual calorie increases, and refeedsWhy strength training and walking a...

2 months ago

47 minutes

Mastering Menopause

Cheryl’s 4-Week Shred: 12 Pounds Down, 11% Body Fat and 11.5 Inches Lost

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...

2 months ago

38 minutes

Mastering Menopause

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

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-t...

3 months ago

19 minutes

Mastering Menopause

Fill Your Cup First: Boost your energy, clarity and focus to reduce stress

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 stressedMy simple “fill your cup first” routine for energy and focusHow to plan your day f...

3 months ago

16 minutes

Mastering Menopause

Finding Freedom & Strength in Your 50s

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 cardi...

3 months ago

1 hour 2 minutes

Mastering Menopause

The Unraveling: Sherri Dindal on Menopause, Identity, and Starting Over

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 iden...

3 months ago

45 minutes

Mastering Menopause

How an Aggressive Diet Helped Me Lose 16 Pounds in 8 weeks and Reset My Habits

In this episode, I’m sharing the full, unfiltered story of my 8-week aggressive cut—how I dropped 16 pounds for a photo shoot and came out of it with more than a leaner body. I’ll walk you through the highs, the hard days, the re-feeds, and the mindset shifts that surprised even me. What started as a fat loss goal became a complete reset of my eating habits, daily routines, and relationship with food. This process rewired what I crave, how I plan meals, and how I feel in my body. If you’ve ev...

4 months ago

23 minutes

Mastering Menopause

What Makes a Protein Source ‘Good’? Here’s How to Tell

What Makes a Protein Source ‘Good’? Here’s How to Tell Not all “protein” is created equal—especially if you’re trying to hit your goals without blowing your calories. In this quick-hit episode, I break down how to spot actual high-quality protein sources using a simple formula anyone can follow. Plus, I share a behind-the-scenes update on my own photo shoot prep—how I’m navigating a fat loss phase (with zero cardio), staying motivated, and what’s surprised me most about this process. Wh...

5 months ago

16 minutes

Mastering Menopause

Rewriting My Story with Alcohol at 57

It Might Not Be About the Wine: My Personal Journey with Alcohol, Menopause & Mindset Shifts In this unfiltered episode, I’m sharing a deeply personal story, my decades-long relationship with alcohol, how it shaped my habits, and what finally helped me shift my mindset. From bartending for 30 years to nightly wine as a mom, and now, at 57, redefining what serves me during menopause. This episode is a vulnerable look at the emotional and social grip alcohol can have… even when it doe...

5 months ago

18 minutes

Mastering Menopause

It Might Not Be Your Fault- Inner Work and Mindset with Chaz Spackman

What if your struggles with weight, food, and self-doubt didn’t start in your 40s—but in your childhood? In this powerful conversation, I’m joined by Chaz Spackman, a coach and mindset mentor whose podcast I listen to often (Lost and Lifting Talk) and the episode that inspired me to make changes within myself, listen here: https://podcasts.apple.com/us/podcast/ep-239-it-might-not-be-your-fault-youre-out-of-shape-heres-why/id1478821721?i=1000708778165 Chaz opens up about his discove...

5 months ago

39 minutes

Mastering Menopause

Jeff Hoehn on body recomp, sleep, hydration, meal timing and creatine for women over 40

In this special client community coaching call, I’m joined by Coach Jeff Hoehn for a no-BS deep dive on one of the most confusing topics in fitness: can you actually build muscle and lose fat at the same time, especially in menopause? We break down: Why body recomposition IS possible over 40 (and how it works)What to expect during a maintenance phase (spoiler: it’s not “doing nothing”)How to train and eat to maintain muscle during fat lossThe truth about hydration, sleep, and meal timing, and...

5 months ago

48 minutes

Mastering Menopause

Bloated AF? 3 Real Fixes for Bloating in Menopause That Actually Work

I’m sharing the top 3 tips from my Bloated AF workshop that women are already using to feel lighter and less bloated, fast. If you’re in menopause and constantly dealing with that “ugh, nothing fits” belly bloat, this episode is for you. We’ll cover: ✔️ Why chewing your food (like, really chewing) can reduce bloating ✔️ The truth about high-fiber “keto” and “net carb” wraps ✔️ Why artificial sweeteners, gum, and added fiber might be wrecking your gut ✔️ A simple way to...

5 months ago

13 minutes

Mastering Menopause

The 3 Things You Need for the Most Effective Fat Loss (Especially During a Rapid Protocol)

In this episode, I’m sharing the exact 3 things that helped me lose 7.5 pounds in 3 weeks, and what my clients like Angie and Jennifer did to drop 6.5 pounds in just 14 days. These principles are non-negotiable if you're doing a rapid fat loss protocol and want results fast. We’re talking about: Why pre-logging your meals is criticalThe power of repeating the same 2–3 mealsWhy eating out is a fat loss killer (during this phase!)This isn’t a lifestyle approach, it’s a short, focused sprint des...

6 months ago

23 minutes

Mastering Menopause

How Jennifer lost 6.5 lbs, 4.25 inches and 2% body fat in 2 weeks using our Rapid Fat Loss Protocol

Today I'm joined by our amazing client Jennifer, who just wrapped up a two-week rapid fat loss phase, and dropped 6.5 pounds, 4.5 inches and 2% body fat without misery, starvation, or cardio. We dive into: – why we decided it was time for a more aggressive approach – how she used ChatGPT and MyFitnessPal to plan meals – what her daily eating looked like as a picky eater – how she managed hunger, workouts – how her mindset and confidence shift – and the exac...

6 months ago

17 minutes

Mastering Menopause

Can't lose weight on 1200 calories? Why eating less isn't the answer in menopause.

Are you stuck in the “I barely eat and still can’t lose weight” phase? You’re not alone, and you’re definitely not broken. In this episode of Mastering Menopause, I break down why chronic dieting and ultra-low calorie goals (like 1200 or even 1400) are sabotaging your metabolism, especially in menopause. We’ll talk about: why your metabolism adapts and how to prime it againwhat chronic undereating does to your hormones, energy, and musclehow to calculate your real maintenance calorieswh...

6 months ago

24 minutes

Mastering Menopause

Bloated when traveling? Here's what you can do.

Traveling while bloated is the worst—and if you're in menopause, it hits even harder. In this episode, I’m sharing my personal experience with bloating on the road (Mexico and Sedona included), what triggers it for me (looking at you, black pepper), and what actually works to prevent and relieve it. We’re talking: What causes bloating during travelMy go-to supplements and what floppedWhy stress, cabin pressure, and food intolerances all play a roleThe difference between occasional bloating an...

6 months ago

20 minutes