Mastering Menopause

Sam Miller is a the best selling author of Metabolism Made Simple and he's also my mentor. I, as well as my coaches and hundreds of other coaches have taken his course The Functional Nutrition and Metabolism Specialization.

He’s also the podcast host of Sam Miller Science which I listen to regularly. Sam has more than 15 years of experience working with hundreds of coaches, overseeing thousands of clients in their health and fitness journey. He is a certified nutritionist and licensed, board certified, health practitioner who holds a masters degree from North Carolina State University and a bachelor of science from Elon University.

His knowledge on nutrition, metabolism and hormones is vast, join us for a conversation about women and menopause, which is a huge topic.
I ran a poll in my facebook group with about 3k women and the top 3 concerns in menopause is belly fat and weight gain, that was number one, no surprise there, but also hot flashes, night sweats and sleep disruption. In menopause we fail to consider the effect of stress or lack of sleep on our bodies and how that ultimately affects our hormones in the phases of menopause. In this episode you will learn:
-The cascade effect of stress and sleep on hormones and how that effects us in menopause
-Insulin resistance and the effect on weight gain in menopause
-Why and which macronutrients and micronutrients are important in menopause
-Actionable steps you can take to improve sleep and stress

I’m giving away a copy of Sam’s book Metabolism Made Simple https://a.co/d/6UiguvY to the first person to share a screen shot of this podcast on social media that tags both Sam (link below) and myself will receive the book.
Here is the link to check out Sam's course for coaches, FNMS http://www.metabolismschool.com

Instagram https://www.instagram.com/sammillerscience/
Sam Miller Science Podcast on Spotify https://open.spotify.com/show/1pOzGDriI0ENoR6PN8CuEg?si=b09bb6f364804870

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 [email protected]

The holidays are here, and while it’s a season of joy and celebration, it can also feel overwhelming. How do you stay healthy and consistent without sacrificing your favorite holiday moments?

In this episode, I’m sharing 4 simple steps to help you maintain balance, stay energized, and feel amazing through the holidays. These strategies aren’t about perfection—they’re about making small, impactful choices that allow you to enjoy the season without guilt or burnout.

You’ll learn:
How to stay active in ways that fit your busy schedule.
The importance of hydration and how it can transform your energy and cravings.
Link for electrolytes mentioned: https://a.co/d/iCzbfDh
Tips for sticking to a manageable routine while staying flexible.
Ways to protect your energy, set boundaries, and let go of holiday perfection.

Whether you’re at a party, wrapping gifts, or just trying to keep up with life, these steps will help you thrive through the season.

Let’s make this holiday your healthiest and happiest yet!

Have a question, guest suggestion, or topic idea? Use the link below to share your thoughts—I’d love to hear from you!
https://go.katalystfitness.net/podcast-question-entry

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 [email protected]

Here’s a quick 90 second testimonial on Jump Start! She’s sleeping better, has more energy, wakes up refreshed, digestion has improved and she's loving the workouts. Plus, she lost 3 lbs eating more!
Registration closes 1/8 at 5pm EST, no exceptions!
https://www.menopotmeltdown.com/jumpstart

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 [email protected]

Why I’m doing dry January this month! Earlier this month I came across an article by Dr. Brooke Kalanick, I'll link it in the show notes and shared it with my clients as well. It really got me to thinking more seriously about the effect alcohol has on my body, especially as I’m going through menopause.
I have to be honest, the past few months have been a struggle for me energy wise. I’ve recently been diagnosed with hypothyroid and also have very low testosterone and am taking a low dose of Armour for my thyroid as well as testosterone gel. I know that this has all been brought on by stress. I’ve had a lot of shit go down in the last few months.
I always tell our clients, stress is a killer and I have NOT taken the steps needed to destress that I should have and here we are. So, with that, I knew one of the first steps was no alcohol for me but I also know me and knew I wouldn’t be able to do that over the holidays which has lead me to dry January.
Will I go longer than 30 days? Honestly, I think I have to for my health. There are days I get out of bed and have zero energy, my workouts are lacking and I just don’t have the drive, This isn’t because I had an extra glass of wine the night before, this fatigue is something completely different. The thyroid combined with the low test and the extra stress have taken a toll.

I’m not doing this for weight loss, I still stand firmly behind the idea that you can have alcohol and still lose weight but in doing the math I’m going to be saving roughly 2000-3500 calories a week!

For me it’s about health, owning my shit, becoming a better business woman, showing up for myself and taking responsibility for my actions. Maybe this will inspire you to do the same and rethink your relationship with alcohol.
Link to article https://www.girlsgonestrong.com/blog/articles/alcohol/
Link to video on how to log alcohol in My Fitness Pal https://youtu.be/5CQCYjj6J1s
Link to free FB group: https://www.facebook.com/groups/kathykatalyst/?ref=share

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 [email protected]

We will all experience the hormonal fluctuations as we transition through menopause, your lifestyle, nutrition and exercise will influence your hormones, negatively or positively. I was doing what I thought you were supposed to do, eat less and exercise more, fasting, eating very low calories during the week and doing a ton of cardio. Once I turned that around I was able to finally lose weight and feel so much better by supporting my hormones and metabolism.
Check out this weeks episode on the changes YOU can make to support your hormones and metabolism as you go through menopause.
Jump Start a 6 week nutrition and exercise program that has helped 100's of women lose weight in menopause using nutrition and exercise, we start 1/9! https://www.menopotmeltdown.com/jumpstart

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 [email protected]