In today’s episode of Mastering Menopause, I’m breaking down the real results from the 14-day Rapid Fat Loss phase my clients and I just completed — and why this approach works so well for women in menopause when it’s done correctly.

We kicked this round off on January 5, right after the holidays. With inflammation high, stress elevated, and diet breaks already built in, I knew the timing was perfect for a strong fat loss response. And the results did not disappoint.

Across this group, women lost anywhere from 4 to 9.4 pounds in just 14 days, dropped up to 4.2 percent body fat, and lost 5 to 8 inches, primarily from the waist. Even my leaner clients saw meaningful changes — and I personally dropped 6.2 pounds myself.

In this episode, I explain why rapid fat loss is not something my clients do all the time, how it fits into my 90-day FIT AF framework, and why building metabolism first is non-negotiable if you want fast fat loss without rebound.

I also walk you through:

• Why the first week always shows the biggest drop
• What’s really happening when the scale stalls in week two
• How strategic calorie increases can restart fat loss
• Why hunger stays low after the initial transition
• How sleep, energy, and workouts often improve during this phase
• Exactly how we reintroduce calories without regaining the weight

This episode is for women in menopause who feel stuck, frustrated by slow progress, or scared that faster weight loss will “just come back.” When rapid fat loss is structured, protein-forward, and time-bound, it can be one of the most effective tools for creating momentum and long-term success.

I also share details about my upcoming free 5-day Menopot Meltdown challenge starting January 26, designed to help you build the foundation you need before attempting any fat loss phase.

Lose 3-5 lbs in 5 days, kick those cravings, increase your energy, and shrink that belly!

We start Monday 1/26. Registration ends Saturday at 6pm ET. Live kick off call with a shopping list, recipes and all the details Sunday 11 am EST.

https://www.menopotmeltdown.com

If you’re ready to stop spinning your wheels and start seeing real results, this episode will show you what’s possible.

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

Things are never going to calm down, and if you're waiting for the perfect moment to prioritize yourself, you're going to be waiting forever.

In this episode, I'm tackling the #1 pattern I see keeping women over 50 stuck: putting everyone else's needs ahead of their own. If you've ever told yourself "I'll start once things settle down" or "I just don't have time right now," this episode is your wake-up call.

You'll learn:

• Why the "I don't have time" excuse is keeping you burnt out, inflamed, and exhausted
• The real reason you struggle to make yourself a priority (hint: it's not about time)
• The airplane oxygen mask principle—and why your family needs you to put yourself first
• Simple, practical strategies to create non-negotiable self-care habits without overhauling your entire life
• How to set boundaries and delegate tasks (even when things won't be "perfect")
• Why your future self—three months, six months, or next summer—is counting on you to start NOW

This isn't about being selfish. It's about being sustainable. Your hormones demand it. Your metabolism demands it. Your future health demands it.

Bottom line: Midlife doesn't slow down, but you can choose to show up for yourself anyway. I'm sharing my word for 2026 (discernment) and challenging you to stop treating your needs as optional.

Ready to make 2026 the year you finally put yourself first? Listen now.

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 follow through on a promise from my last episode and dive into the research comparing GLP-1 medications with aggressive dieting and the results surprised a lot of people.

This is not a GLP-1 bash. These medications absolutely have their place, especially in diabetes management. But when it comes to fat loss, inches lost, and momentum, the data tells a different story.

I reference and credit Not Another Nutrition Podcast, where Martin MacDonald breaks down this study in detail. Please give it a listen, it's way more in depth as Martin tackles common misconceptions like “GLP1s are the easy way out,” “Aggressive Diets require extreme willpower,” & “Pills do not change habits!” and explains why both GLP1s and Aggressive Diets remove food noise in different ways.

A 12-week study conducted at the University of Nottingham that directly compared:

• A GLP-1 group using semaglutide
• An aggressive diet group
• A combination of both

The results were clear.
The aggressive diet group lost more than double the weight, 29 pounds vs 13 pounds, with significantly greater fat loss, despite the appetite suppression effects of GLP-1s. Even more surprising, combining GLP-1s with aggressive dieting did not improve results at all. No extra fat loss. No better adherence. No added benefit.

I also talk about:

• Why aggressive dieting does not require more willpower when done correctly
• Why there were zero dropouts in the aggressive diet group
• How GLP-1 users often struggle to eat enough protein due to nausea
• Why muscle loss is a real concern for midlife women using GLP-1s
• Why aggressive dieting removes food noise, decision fatigue, and burnout

If you’re a woman in your 50s who’s been stuck eating 1,200 calories, frustrated by slow progress, or wondering whether GLP-1s are your only option, this episode will challenge what you’ve been told.

This conversation isn’t about extremes.
It’s about choosing the right strategy, at the right time, for the right goal.

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