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-to lean protein sources that actually move the needle for fat loss and muscle building in menopause.

If you’ve ever wondered why hitting your protein goal still leaves you stalled on the scale, this episode will show you exactly what to look for so you can fuel your body without the macro sabotage.

Simplifying Macros Masterclass
Learn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this free class, I’ll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.

This includes the 45 min. video plus the audio, there’s a bonus video as well plus free access to my macro/calorie calculator, a high protein recipe guide and the Macros Action sheet so you know what to do step by step!

https://go.katalystfitness.net/land-page-page

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

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 stressed
• My simple “fill your cup first” routine for energy and focus
• How to plan your day for clarity and productivity
• The mindset shift to finally avoid overwhelm in midlife

When you take care of yourself first, everything else in your life flows better. A full cup means more energy, more patience, and more freedom to show up as the best version of YOU.

Your challenge: Send me a DM or email and tell me the #1 thing you do to fill your cup first. Let’s inspire each other to start our days with intention!

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 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 cardio enthusiast to finding a better balance with weight lifting and proper nutrition. Additionally, there's information about the impact of stress on thyroid health, my experience with hormone replacement therapy, and strategies for effective weight management during and after menopause. Finally, I mention an upcoming masterclass on simplifying macros and invite listeners to join my Facebook group and engage with my content on various platforms.

Simplifying Macros Masterclass Tuesday 8/5 7:30 pm EST Link to register:
https://go.katalystfitness.net/macros-masterclass-page

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

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 identity she had built over decades: the high-functioning, rule-following, always-doing-for-others version of herself.

But instead of breaking down, she broke through.

Through content creation and now stand-up comedy, Sherri rediscovered her voice, her fire, and the freedom of being fully herself. This conversation is for every Gen X woman who's felt herself fading in midlife and is ready to take up space again, loudly, imperfectly, and unapologetically.

Menopause doesn't just affect you physically but emotionally as well. There is a conversation and self reflection you need to have with yourself. Who am I? What do I even like anymore?

Prioritizing self care and letting go of the long ingrained belief that self care is selfish.

If you’ve ever felt lost in the chaos of menopause or unsure who you are without all the roles, you are not alone. This one’s for you.

Link to follow Sherri and get tickets to the Gen X Takeover Tour https://therealslimsherri.bio.link/

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 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 ever wondered whether a short-term, high-discipline approach could actually create long-term change, this one’s for you.

💪 Applications are now open for my 4-Week Body Summer Shred starting July 14. Deadline is 7/11. https://go.katalystfitness.net/4-week-summer-shred-page

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 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.

Whether you're in a fat loss phase or just trying to figure out why peanut butter isn’t helping your macros, this one’s for you.

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

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