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 doesn’t “look” like a problem. I’m not anti-alcohol. I still enjoy a glass (or 2) of wine. But I’ve finally reached a place of peace where I can take it or leave it.

If you’ve ever wondered whether alcohol might be getting in the way of your goals, physically, emotionally, or mentally, this one’s for you. If this resonates with you, please reach out and let me know!

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

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

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 discovery of inner child work, how perfectionism, anxiety, and an “all-or-nothing” mindset stemmed from unprocessed emotional patterns, and how healing those parts of himself transformed his coaching and his life.

We dive into:

• How childhood conditioning impacts nutrition, fitness, and body image
• Why women in menopause often carry subconscious beliefs that sabotage fat loss
• The “mental questionnaire” Chaz uses to uncover emotional blocks in clients
• How I’m exploring this deeper mindset work in my own coaching
• Why addressing the mind is just as important, if not more, than hitting macro and workout goals

This is a must-listen if you’ve ever felt stuck, self-critical, or like willpower isn’t enough.

Follow Chaz here:

Instagram - https://instagram.com/chazspackman
Instagram - https://instagram.com/lostandlifting_
TikTok - https://www.tiktok.com/@lostandlifting?lang=en
YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw
Email - chaz@lostandlifting.com

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

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

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 loss
• The truth about hydration, sleep, and meal timing, and how they affect your results
• New research on creatine for brain health and mental energy

Whether you’re in a fat loss phase, reverse dieting, or just feeling stuck—this episode is a must-listen.

Want to try creatine for brain and body benefits?
Stick around to the end to hear the exact dose Coach Jeff recommends and how to use it for best results.

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

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

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

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 calculate the real calories in these “low carb” products

Sometimes it’s not about eating less, it’s about eating smarter.

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

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

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 critical
• The power of repeating the same 2–3 meals
• Why eating out is a fat loss killer (during this phase!)

This isn’t a lifestyle approach, it’s a short, focused sprint designed for fat loss. If you’re ready to stop dabbling and actually see the scale move, this episode is for you.

👉 Want to find out what your own rapid fat loss protocol would look like? Fill out the free fat loss prediction form:
Once I get that info I will run it through the calculator and send you a short video showing the whole process! 🥳

https://link.katalystfitness.net/widget/form/exoyiZrlRKhtQdQqP8Hz

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

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

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 exact weight drops she tracked over the 14 days

This approach has been a huge success for our clients. This is highly effective when it’s the right time and the foundation is set, it works! Big thanks to Jennifer for sharing her story!

If you're ready to drop some weight and body fat before summer, book a quick call with me, let's see if you'd be a good fit!

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

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

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 again
• what chronic undereating does to your hormones, energy, and muscle
• how to calculate your real maintenance calories
• why protein and strength training are essential in menopause
• how to shift out of survival mode and into fat loss that actually works

if this episode resonates, please tag me, share it with a friend, and leave a review. let’s stop the cycle of undereating and start thriving in menopause.

Bloated AF?
Join me for this no-BS masterclass on Monday, 5/19, 7pm EDT.

I’ll show you exactly how to beat belly bloat in menopause and feel 5 lbs lighter in just 3 days, without tracking macros or cutting carbs.
Register now!

As a bonus, you will get my 3-day Beat the Bloat meal plan, free.

https://www.menopotmeltdown.com/webinar-registration-8074

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

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

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 travel
• My go-to supplements and what flopped
• Why stress, cabin pressure, and food intolerances all play a role
• The difference between occasional bloating and the kind that lingers
• What to do when you’re bloated right now (yes, I even share my "fart walks" 🫣)

👉 Want to feel 5 lbs lighter in just 3 days?
Join my Bloated AF masterclass on Monday at 7 PM EST.
No replay, no fluff—just real relief.

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

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