The Evidence, Translated.
This free menopause ebook covers what every woman in the menopause transition deserves to know about weight, nutrition, movement, and the noise that gets in the way. Fully referenced. In plain language. Written by a menopause coaching specialist who has been on the kitchen floor herself.
Get the free ebookFree. Private. No spam. Just the evidence, in your inbox.
"I sat in a virtual room of physicians for the last segment of my menopause masters course. The cardiovascular content was excellent. And then the nutrition conversation started amongst the participants. Whey protein was described as too processed. Collagen was suggested as the better option. My heart dropped."
Catharine Adams, May 2026
I got up the next morning and wrote a fully referenced, evidence-based document on nutrition and fitness through the menopause transition. With citations. And sent it to the group. The evidence exists. Women deserve to have it. This ebook is the consumer version.
What is inside.
Eight chapters. Fully referenced. No noise. The same evidence your doctor reads, translated into the language of your actual life.
What Is Actually Changing
Two distinct mechanisms. Death by a thousand cuts. The quiet drift nobody warns you about. Why this is not your fault, and why that matters for what you do about it.
Energy Balance
The mechanism has not changed. The context has. Both sides of the equation have shifted. This is the piece most menopause content skips.
Protein
The most evidence-supported nutritional intervention for women in the menopause transition. Targets, distribution, and why collagen is not a substitute.
Move
Resistance training is not optional. Daily movement is an energy balance lever. Cardio is for your heart. Everything scales to the week you actually have.
Sleep and Stress
Not soft topics. Capacity topics. Energy balance topics. What broken sleep does to your hunger hormones, your cortisol, and your ability to follow through on anything else.
MHT: What It Is and What It Isn't
Why it is MHT, not HRT. Why "bioidentical" is a marketing term. The guideline societies that exist. What to bring to your next appointment.
The Noise
Intermittent fasting. Creatine for brain fog. "Eat clean and the weight will come off." "My metabolism is broken." Eight myths, grounded in the research. With citations.
Where to Go From Here
The evidence is yours. Three clean routes to put it to work, depending on where you are in the transition.
This ebook is for you if.
- You are doing the same things you have always done and they are not working anymore.
- You have twelve podcast subscriptions and you are less sure than when you started.
- Your doctor told you everything is fine and you do not feel fine.
- You want to know what the evidence actually says, not what Instagram is selling.
- You are tired of the noise and you want a clean, referenced, plain-language answer.
Get the ebook. Free.
Drop your email and the ebook lands in your inbox. Then the Translation Note arrives each Thursday: one piece of perimenopause noise, translated.
Free. Private. No spam. Unsubscribe any time.
Written by Catharine Adams.
I am a Certified Menopause Coaching Specialist, nutrition and strength coach, and the founder of The Meno Collective. I sit in the rooms where physicians debate the guidelines. I hold the clinical evidence in one hand, the nutrition and strength evidence in the other, and the lived experience of having been the woman in the dark across both. I translate between them.
I gained 30 pounds during perimenopause. Three doctors told me I was fine. I was not fine. What I found on the other side of that is what I teach now.
Certified Menopause Coaching Specialist · NASM-CNC · NASM-CPT · PN Level 1 · GGS-1 · Mindset Coaching Certified L2 · NASM Weight Loss Specialist · CMS Masterclass (2026) · International Menopause Society, IMPART L1+2
The evidence exists. Women deserve to have it.
Eight chapters. Fully referenced. No noise. The research, translated into the language of your actual week.
Get the free ebookFree. Private. No spam.
Less noise. Steady work. Back to yourself.