Mastering Menopause

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 emoti...

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/id1478821...

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 durin...

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 ...

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 pha...

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

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, a...

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 into...

Welcome back! After a whirlwind April full of travel, from Cabo to Las Vegas to a spiritual retreat in Sedona, I’m diving headfirst into something I’ve never done before: getting photo shoot ready in just 8 weeks using the aggressive fat loss protocol I coach on… but this time, I’m the client.

In this episode, I’m pulling back the curtain on what it really takes to get photo shoot lean in your late 50s. I’m sharing my starting stats...

Real Coaches Summit Recap – What’s Actually Working Right Now

I just got back from the Real Coaches Summit in Vegas and—WOW. This event delivered again. In this episode, I’m breaking down my biggest takeaways from the top minds in fitness and nutrition, and what it means for YOU, especially if you’re in menopause.

👉 Why simplicity and stress reduction are the future of fitness
 👉 What the latest research really says about menop...

Why you shouldn't add exercise calories or complete your diary in My Fitness Pal.

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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....

In this episode of Mastering Menopause, I’m tackling something that I know hits close to home for so many women, the emotional grip of the scale. I used to let that number dictate everything: my mood, what I ate (or didn’t eat), how hard I trained, and how I felt about myself. Sound familiar?

Today, I’m sharing how I broke free from the constant scale spiral—and how you can too. We'll unpack why the scale fluctuates, what it’s ...

In this we’re diving into the one thing that truly determines your long-term success in menopause, your mindset. You’ll hear real talk on breaking out of the all-or-nothing cycle, embracing “The Let Them Theory,” and how to identify and rewrite the limiting beliefs that are keeping you stuck.

This was my favorite day of the workshop because while nutrition and training are critical, your mindset is the true driver of success, and if...

In this episode of Mastering Menopause, I’m sharing a clip from Day 2 of my Screw Menopause workshop all about strength training and how it helps you reshape your body, not just lose weight.

We talk about the difference between weight loss and fat loss, why focusing on the number on the scale doesn’t tell the full story, and how building lean muscle is actually the secret to looking more toned, confident, and strong in menopause, wi...

If you’ve spent years trying to eat less, work out more, and still feel stuck — this episode is for you. I’m sharing a clip from Day 1 of my Screw Menopause workshop where we break down how fueling your body (not starving it) is the key to lasting fat loss, strength, and confidence.

Ready to stop spinning your wheels? 

The Screw Menopause: Accelerate Fat Loss, Strength & Confidence workshop is now available on demand! You’ll get ...

In this episode of Mastering Menopause, Robin shares her experience with the 14-day rapid fat loss protocol, a process that helped her lose 8 lbs and 7 inches, while uncovering some surprising truths about her habits and how inflammation was impacting her progress.

Robin opens up about how hidden sugar cravings, mindless snacking, and overindulging, even while staying within her calories, were holding her back. She also realized tha...

Does the thought of eating more calories make you anxious? You’re not alone. Many women in menopause fear that increasing calories will lead to weight gain, but what if eating more is exactly what your body needs to lose fat?

In this episode of Mastering Menopause, I break down the mental roadblocks that make maintenance calories feel so scary. I’ll explain:
Why years of dieting make eating more feel ‘wrong’
The science beh...

In this episode I share my personal journey with bulking and how to incorporate a bulk for women looking to build muscle and improve their body composition. 

I break down the purpose and benefits of bulking, highlight common challenges.

How to eat in a calorie surplus while prioritizing protein and whole foods, along with the importance of intentional training and having a coach for guidance. 

I reflect on how this process transformed...

In this episode I'm breaking down the key differences between my Rapid Fat Loss Protocol (RFL) and Aggressive Dieting (AD) two powerful strategies for fat loss in menopause.

You'll learn:
 How the 2-week RFL can help you lose 5-7 lbs quickly while resetting cravings and habits
Why AD is designed for faster fat loss over 3-4 weeks with strategic refeeds
Which approach is best for your goals — whether you'...