Less noise. Steady work. Back to yourself.
Scale. Adjust. Keep going.
Certified Menopause Coaching Specialist · Nutrition and Strength Coach. 20+ years in nutrition and fitness, coaching for the last 12. 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, chosen for the goal you're working toward.
Three minutes to learn about the menopause transition and find somewhere to start.
See the Perimenopause Navigator →
You've been piecing this together alone at 3am.
You already have twelve podcast subscriptions, three Instagram experts, two protocols that contradict each other, a book on your nightstand you never finished, and a doctor's appointment that didn't go the way you hoped. You've done the reading. You're still lying awake, less sure than when you started.
That was never a discipline problem, and you were never the one getting it wrong. There's just too much perimenopause noise, and nobody sat down to translate it for the body and the week you're actually in.
That's the work I do.
You'll learn what the evidence says and what's worth doing for your goals. I'll help you work out how much makes sense for you right now.
Say you're wondering whether to add another workout. I'd want to know what you're already doing, how you're recovering and what you want from your training. More isn't automatically better. Sometimes we add to it, sometimes we adjust what you're doing.
In the Navigator, I teach you how to think through questions like that. In 1:1 coaching, we look at your circumstances together, agree on an approach and adjust as we go.
Two ways to work with me.
Education in a live, evergreen 10-week program, 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
- Macro adjustments when the scale stalls and 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.
See how 1:1 coaching worksWhat gets taught in the room.
One framework. Three foundations. The internal syllabus across every lesson, 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 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?"
Learn about the stages of the menopause transition and the foundations worth looking at next. The quiz is a starting point for learning, not a diagnosis.
Take the Perimenopause Quiz →Want structured education with me? Explore the Navigator.
"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 →Want individual nutrition and training support? Explore 1:1 coaching.
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 was already coaching by then, with years in nutrition and fitness behind me. 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. I added menopause-specific training to my nutrition and training qualifications, including IMS IMPART Levels 1 and 2 and the Canadian Menopause Society Masterclass.
And the more I learned, the more frustrated I became with the conflicting advice women were getting. There was plenty to read. What I wanted was someone to explain what applied to me, what I could stop worrying about and how to put it into practice. That's what I help women understand now.
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.
What a menopause transition coach does
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 questions to ask and what information to bring. Reading the public research from groups like The Menopause Society and the British Menopause Society is part of how I stay current.
The three stages, in plain language
Perimenopause is the transition leading up to menopause. Hormone levels fluctuate, and menstrual patterns and symptoms can change.
Menopause is one day on the calendar. It marks twelve months since your last period. The average age in Canada is 51.
Post-menopause is everything after that day. Estrogen stays low, and the work shifts to protecting muscle, bone, heart, and brain for the long run.
What the women I work with say.
From women I've coached 1:1.
"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."
"Catharine explained what was happening to my body in a way no doctor ever had."
"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 (Complete Series)
The complete archived series on perimenopause. Learn about sleep, weight changes, hormones and preparing for appointments, with explanations of the advice worth questioning.
All EpisodesMacro Mindset Podcast
I talk about nutrition, training, behaviour change and the menopause transition, including how to keep going when you're tired, busy or unsure what to try next.
All EpisodesThe Evidence, Translated. Free.
The perimenopause research, read for you and turned into plain language. Eight chapters, fully referenced, free to download.
Get the free ebook →Free. One short form, then the download.
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 Navigator 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. If you're unsure what your symptoms might mean, you can learn about common changes during the transition and prepare questions for your healthcare provider. Some come in deep in the crash and leave with a way to stay in the work.
What's the difference between the Navigator and your free podcast and emails?
The free content tells you what's worth working on. The Navigator is how you actually do it.
The Macro Mindset 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. Ten weeks. Ten modules that build on each other. A weekly Live Room with a real teacher 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 Navigator teaches the foundations through the self-paced curriculum, plus one weekly Live Room on Google Meet (alternating time slots). It answers whatTo work on and whyIt matters in perimenopause.
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.
You can miss a live session and still continue.
The lessons are recorded, and the Live Room replays are available within 24 hours. So if you have a busy week, you can return to the material when you have time. You don't have to attend every session live.
Will you tell me whether to start HRT or take supplements?
No, I don't recommend HRT or supplements for you.
I explain the research in plain language and help you prepare questions for your doctor or pharmacist. You and your healthcare professional decide what's appropriate for you.
Why is the Navigator priced in CAD when 1:1 coaching is USD?
The Navigator is $247 CAD, one payment, with no early-bird window. 1:1 coaching is priced in USD because it's delivered through the Macros Inc platform.
I'm based in British Columbia, so the Navigator runs in my local currency. The 1:1 work runs through Macros Inc, who price in USD. The quiz, both podcasts, and the Translation Note are free in any currency.
Scale. Adjust. Keep going.
I help you understand the advice, consider what applies to you and work out how much makes sense for what you want to do.
In the Navigator, you learn how to make those decisions. In 1:1 coaching, we decide together and adjust as we go.
Want to learn with me? Explore the Navigator. Looking for individual nutrition and training support? Take a look at 1:1 coaching through Macros Inc.
And if you're still unsure, start with the free quiz.
Take the free 3-minute quizGet first access to the Navigator →
Free. Private. No spam.
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.