Less noise. Steady work. Back to yourself.
Certified Menopause Coaching Specialist · Nutrition + Strength Coach. Twelve years coaching nutrition and training. Now post-menopause and still in the work.
You're drowning in perimenopause information. What's missing is a real teacher in the room who translates what the evidence actually says into one steady thing to do this week.
Three minutes. You'll know your stage and what to work on next.
You don't need more menopause information.
You already have twelve podcast subscriptions, three Instagram experts, two contradicting protocols, a book on your nightstand you haven't finished, and a doctor's appointment that didn't go the way you hoped. You don't need another voice adding to the pile.
You need someone to translate it.
To tell you what the evidence actually says, what to ignore, and what one thing to do this week. That's the work. That's what I do.
Imperfect consistency, kept up across the years, is what builds the body and life you want. We scale the plan to fit the life, not the other way around.
What gets taught in the room.
One framework. Three foundations. The internal syllabus across every cohort, podcast, and 1:1 conversation, scaled to the week you're actually in.
Nourish
The nutrition foundations. The math underneath what you eat. Tracking as a tool for awareness, not a forever rule. A way to fuel that fits a busy week, not a perfect one.
Move
Strength, cardio, walking, and recovery. Scaled through symptoms and life seasons. The training that builds the body you want now and the bones you'll need at 70.
Flourish
Mindset and the long game. How you coach yourself when the week falls apart. Sleep, stress, planning, doctor advocacy, and the community that keeps you in the work.
Two ways to work with me.
Education in a live cohort, or 1:1 nutrition and training coaching for the woman whose week is on fire. Same menopause transition coach, two contexts.
💜 1:1 Coaching
Execution coaching for women whose brains and lives are too full for one more plan. The layer most plans skip. The part where you actually keep what you build when the week falls apart.
- Specific tactical workarounds for your week, not recipes forwarded
- The weekly review that catches drift before it becomes a spiral
- Hormones in the math, when the numbers stop adding up
- Doctor-advocacy prep, when you need it
- The long game, through grief, moves, training cycles, life
Delivered through the Macros Inc platform. HSA/FSA eligible in the US. Limited spots open between cohorts.
Learn about 1:1Two quizzes. One starting point.
Not sure which way in? These are the two doors. Pick the one that sounds like the question you're actually asking.
"Is this perimenopause, or am I just losing it?"
Find out which stage you're in, what's actually happening in your body, and the foundations worth working on next.
Take the Perimenopause Quiz →"Why can't I stay consistent like I used to?"
Find out which Consistency Saboteur is quietly running your show — weekends, snacks, restrict-rebound, dinner, or stress.
Take the Saboteur Quiz →Both are free. Both take three minutes. Both come with one realistic next step.
I'm Catharine. I teach this work because I lived it.
At 42, I couldn't get out of bed. I'd been a nutrition and training coach for over a decade by then. I knew every "perfect" rule because I taught them for a living. And I felt like a ghost of who I used to be.
Three doctors told me I was fine. I wasn't. The fourth one named what was actually happening and said, "this is perimenopause, and we can't fix it because you aren't broken, but we can help you feel a lot better while you go through it." I have never felt so vindicated in my life.
I went deep into the science of perimenopause from there. Layered menopause-specific certifications on top of my existing nutrition and training credentials, and earned my way into the rooms where physicians debate the guidelines. And I noticed something I hadn't clocked from inside my own crash: the information isn't the problem. It's plentiful. Sometimes too plentiful. What's missing is a real teacher in the room who translates between the science and the week you're actually in.
I'm 53 now. Post-menopause. I still put it all in practice every day. The story I had at 42 is still the story. I'm just not stuck in it anymore.
Working with a menopause transition coach
A menopause transition coach sits at the intersection of nutrition, training, and menopause science across peri, meno, and post. My job is to translate what's defensible in current research into a plan you can actually carry through a busy week, then help you walk into your doctor's appointment knowing what to ask for. Reading the public research from groups like The Menopause Society and the British Menopause Society is part of how I stay current.
What the women I work with say.
From the cohort, from 1:1, from women who stayed for the long game.
"This is a permanent lifestyle, not a temporary fix. I feel confident now."
"I needed someone to show me this is a lifelong shift. I now trust myself to build my meals and workouts every day."
"Catharine has been my absolute rock. She answers every question with practical steps. I can finally see the path forward."
"It's been phenomenal and life-changing."
"I'm so grateful for your support and for teaching me the Macros way. I'm proud of myself. I've lost just over 11 kg, 25 lbs."
"She has been through it. She gets it. She has the science. That combination doesn't really exist anywhere else."
Free resources to start with.
Quiet the noise. Start with the foundations. Take your time.
Perimenopause Resources Library
The full hub. 19 plain-language articles by topic — symptoms, nutrition, strength, mindset, sleep, mood — plus doctor-prep checklists.
Browse the libraryThe Meno Collective Podcast
Perimenopause education with a real teacher. Sleep, weight, hormones, doctor advocacy, and what to skip.
All EpisodesMacro Mindset Podcast
Nutrition and training execution. The foundations, practised through real life. For the woman whose week is on fire.
All EpisodesThe Translation Note
One piece of perimenopause noise, translated, in your inbox every Thursday. Plus your quiz results.
Free. Private. No spam.
Take the quiz to subscribe →Things women ask me.
The real questions from conversations with women about the Perimenopause Navigator.
Am I the right person for the Navigator? Am I "peri enough" or already too far along?
If you're 38 to 60 and something has shifted in your body you can't quite name, you're in the right place. The cohort is built for women in perimenopause and the first few years post-menopause.
Perimenopause is not a single moment. It's a window that can run a full decade. The foundations we work on (nourish, move, flourish) apply across the whole arc. Some women come in with vague symptoms and leave with a name for what's happening. Some come in deep in the crash and leave with a way to stay in the work.
What's the difference between the cohort and your free podcast and emails?
The free content tells you what's worth working on. The cohort is how you actually do it.
The Meno Collective podcast and the weekly Translation Note are where I think out loud, name what's noisy in the perimenopause space, and translate the research into plain language. They're for women who want to learn at their own pace.
The Navigator is something different. Eight weeks. Live class. Small group. A real teacher in the room when the questions come up. The difference is the same as the difference between reading a cookbook and cooking dinner with someone who has done it before.
How is 1:1 coaching different from the Navigator?
The Navigator is education. The 1:1 work is execution.
The cohort teaches the foundations live, with a Sunday lesson drop and three weekly Live Rooms on Google Meet. It answers what to work on and why it matters in perimenopause. It's the right entry point for most women.
The 1:1 work is for women whose brains and lives are too full for one more plan. 1:1 nutrition and training coaching, weekly reviews, and tactical workarounds for your specific week. The layer most plans skip. The part where you actually keep what you build when the week falls apart.
Will I actually stick with it? I've started things before and dropped them.
The cohort is built for the woman whose life is on fire and whose brain has thirty open tabs.
Sunday lesson drop each week, plus three weekly Live Rooms on Google Meet to choose from. Replays of every Live Room within 24 hours. A structure that assumes a real week, not a perfect one. The work is the foundations, scaled to the week you're actually in. We scale, we stay relentless.
Most women who say "I always drop things" tell me afterwards that this one was different because the format didn't demand perfection and someone was actually in the room with them each week.
Will you tell me whether to start HRT or take supplements?
No. I'm not a doctor and I don't prescribe.
What I do is share the public research, name what's defensible in current perimenopause science, and help you walk into your next doctor's appointment knowing what to ask for. The decisions stay with you and your medical team. The teaching helps you be heard.
Why is the cohort priced in CAD when 1:1 coaching is USD?
Cohort 2 is $247 CAD. The 1:1 coaching is priced in USD because it's delivered through the Macros Inc platform.
I'm based in British Columbia, so the cohort runs in my local currency. The 1:1 work runs through Macros Inc, who price in USD and accept HSA/FSA for US clients. The quiz, both podcasts, and the Translation Note are free in any currency.
Start with the quiz.
Three minutes. You'll know your perimenopause stage and the foundations worth working on next. From there, you'll get the Translation Note in your inbox each Thursday, with one piece of perimenopause noise translated.
Take the perimenopause quizFree. Private. No spam.
Less noise. Steady work. Back to yourself. 🩷
The Translation Note
A weekly note for women in perimenopause. One piece of noise, translated, every Thursday, so you can stop second-guessing what to do with your body.