Perimenopause finally makes sense.
Ten weeks of menopause, nutrition and fitness education, with recorded lessons and a weekly Live Room with me.
We start with what changes during the menopause transition, then work through food, training, sleep, recovery and preparing for healthcare appointments. I explain what the evidence supports, which recommendations deserve another look and how to decide what makes sense for you.
So when another recommendation appears, you have more to go on than "apparently every woman over 40 needs this."
Enrolment opens soon. Teaching starts November 16, 2026. Once enrolment opens, you can join without waiting for a new cohort.
Get first accessYou've done plenty of reading. You still have questions.
"I've tried everything and nothing works for me anymore."
"My doctor says my bloodwork is fine. But something is not fine."
"I don't want another program I'll never finish. I'm too tired for that."
"Do I really have to change everything now?"
You may have read about symptoms, bought a supplement or tried changing your food and workouts. And you may still be unsure what helped, what was unnecessary and what to do next.
Then someone gives you another list. More foods to avoid. Different exercise rules. Something else to buy.
You deserve an explanation before taking all of that on.
In the Navigator, I teach the foundations and explain the reasoning. You can bring questions to the Live Room, hear other women's questions and return to the recordings when you want to revisit something.
What deserves a place in your week, and how much of it?
That's a question I come back to throughout the program.
Is the recommendation supported? Does it apply to your goal? What are you already doing? And what would it require from you?
Say you're wondering whether to add another workout.
If you're already struggling to complete your current sessions, adding another isn't where I'd start. I'd first look at what's making the existing routine difficult. If you're completing it comfortably and want to work towards a different goal, adding something might make sense.
Those are different situations. Being over 40 doesn't tell us which one you're in.
Or take a claim you've probably seen: that exercise raises cortisol, so women in perimenopause should avoid hard training. When I went through the research for my cortisol article, that isn't what I found. Before you drop your strength sessions over it, I'd want you to see what the studies say and what they don't.
I teach you how to think through decisions like that. Sometimes you'll find something worth adding. Sometimes you'll continue what you're already doing, adjust the amount or leave a recommendation out.
Individual nutrition targets, training programs and ongoing personal adjustments are part of my 1:1 coaching through Macros Inc.
The foundations, connected
Foundations
Understand the stages of the menopause transition, hormonal changes and common experiences. Learn where menopause may be relevant and why symptoms can still need medical assessment.
Nourish
Understand the nutrition foundations and the reasoning behind them. Calories, protein, fibre, food planning and tracking as a tool for awareness. Consider how to apply them without making every meal more complicated.
Move
Learn about strength training, cardio, walking and recovery. Consider your starting point, your goals and how to adjust the amount through symptoms and changing circumstances.
Flourish
Learn about sleep, mood, stress and preparing for healthcare appointments. Practise making decisions when you're tired, busy or working through a difficult week.
These subjects belong together. You'll learn them in a structured order, with time to ask questions as you go.
How the ten weeks work
Each week, you get a recorded lesson
An audio or video lesson of about 50 minutes, with any accompanying worksheets, trackers, scripts or references.
Watch or listen when you have time. Some lessons suit a walk or commute; others may be easier to sit down with, especially when you're using a worksheet.
One weekly Live Room with me
We meet on Google Meet for about 30 minutes of teaching and questions.
The time alternates from week to week to help accommodate different time zones. Check the schedule to see which sessions you can attend.
You'll learn alongside other women and hear questions you may not have thought to ask. This is a group education space, rather than individual coaching or a support group.
Replays within 24 hours
Every Live Room is recorded. The replay is available within 24 hours, with a short recap.
You don't have to attend every session live to continue.
Materials you can return to
Across the ten weeks, you collect the lessons, worksheets, references and two self-paced bonus packs. Your access to the lessons, replays and downloads doesn't expire.
You get practical downloads alongside the lessons, including a wallet card, a doctor's visit prep sheet and a 90-day action plan.
Prepare a pre-visit summary and three questions for your doctor, then use the action-plan worksheet to organise what you want to work on next.
The workshop shown here was taught by me for Macros Inc. It's an example of my teaching, rather than a Navigator session.
What I teach
Your Perimenopause Map
The stages, the hormonal changes and the timeline, with the vocabulary you'll keep running into. By the end, you can follow what you read and ask better questions.
When It's Not Just Perimenopause
Not every symptom is menopause. This lesson goes through the reasons to get a medical assessment, including bleeding changes and thyroid conditions, and explains premature ovarian insufficiency, surgical menopause and contraception.
You'll know what to write down and raise with your healthcare professional.
Sleep, Energy and the 3am Wake-Up
Why sleep often gets harder during the transition and what can feed into it, alcohol included.
I go through the evidence on the common fixes, so you can see which deserve a try, which claims to question and what you can stop doing.
Your Mood, Your Brain, and the Rage That Comes From Nowhere
Mood changes, anxiety and irritability are hard to make sense of from the inside. I explain what the menopause research says, what else could be going on and when persistent or worrying changes need medical attention.
Your Changing Body: Weight, Metabolism and Muscle
Ageing, menopause, body composition and muscle. I take the common weight and metabolism claims one at a time, look at the evidence and connect it to your nutrition and training decisions.
Your Heart at Midlife
Heart health at midlife: risk factors, cholesterol and where nutrition and movement fit, with questions to take to your healthcare professional.
Eating With Your Hormones
Calories, protein, fibre and food planning, and why each one matters.
Then the menopause-specific food claims. You'll practise assessing a recommendation before you change what you eat.
Move Like You Mean It
Strength, cardio, walking and recovery: what each one does for you and how much suits your starting point and goals.
Your current routine isn't assumed to be wrong, and more isn't always better.
Bone health is in here too, including what DEXA scans and FRAX scores are, so you can discuss them with your healthcare professional.
Preparing for Your Doctor's Appointment
The public research on menopausal hormone therapy, including treatment routes and formulations, along with non-hormonal options and testosterone.
You'll get the terminology, a way to organise information about your symptoms and practice preparing questions. Treatment decisions stay with you and your prescriber.
Your Toolkit and What's Next
Bring together what you've learned and complete your 90-day action plan. Decide what you want to continue, what you'll work on next and which questions or concerns belong with your healthcare professional.
Two self-paced bonus packs
GLP-1s and Weight-Loss Medications
What these medications are, what the evidence says and how nutrition and training fit alongside their use.
I explain the research. Decisions about whether to use medication belong with you and your prescriber.
The Supplement Reality Check
Creatine, collagen, magnesium and other commonly marketed supplements.
We examine the evidence, limitations and marketing claims, so you can prepare informed questions for your doctor or pharmacist before spending money.
Is the Navigator for you?
This could be a good fit if:
- You're approaching or experiencing the menopause transition and want to understand it more clearly.
- You have questions about nutrition, training, symptoms or recovery.
- You're tired of conflicting recommendations and want to understand the reasoning.
- You want recorded lessons with opportunities to ask questions live.
- You'd like a connected foundation of knowledge you can use when considering future advice.
When something else may be more useful
If you need a diagnosis, assessment of symptoms or treatment, an education program won't provide that care.
If you want an individual meal plan or training program, those aren't included here.
If you already understand the material and mainly want help applying it consistently, 1:1 coaching may be more useful.
If you enjoy learning independently, my free resources or a suitable book may be enough. You don't have to buy a program to get started.
From women I've coached 1:1
These comments describe their experience of my coaching. They aren't reviews of the Navigator.
"Her wisdom and knowledge within the changing hormones landscape have been invaluable to me. She assesses without rushing, understands the science and helps so you can find your own answers that work for you. Understanding just how big an impact perimenopause is having on my overall well-being, work, parenting and outlook on life has been epic. Where I felt down on myself she kept encouraging and cheerleading, giving me hope we would find answers and that this phase would pass. Knowing I'm not alone in it has been life-saving."
Eleni H.
"Catharine explained what was happening to my body in a way no doctor ever had."
Jessica D.
"I finally understood why everything changed after 40. She makes the science make sense."
Amanda L.
"She doesn't talk at you, she teaches you in a way you actually absorb."
Sydney P.
"For the first time I felt like I understood my own hormones."
Nicole C.
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 nothing like myself.
Three doctors told me I was fine. The fourth listened 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.
Once I had answers and treatment that helped me, I wanted to understand more. 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, post-menopause and based in British Columbia. I've worked in nutrition and fitness for more than 20 years, coaching for the last 12.
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 Levels 1 and 2 · Founder, The Meno Collective
I'm not a physician or registered dietitian. I provide education, and I also offer individual nutrition and training coaching through Macros Inc.
What $247 CAD includes
Enrolment opening soon
$247
One payment (CAD). No early-bird window.
- Ten recorded modules across ten weeks
- Accompanying downloads
- One weekly Live Room on Google Meet, with alternating time slots
- Live Room replays within 24 hours and recap notes
- Two self-paced bonus packs: GLP-1s and the Supplement Reality Check
Enrolment opens soon. Teaching starts November 16, 2026.
Ten-day refund: If the Navigator isn't the right fit, email me within ten days of your first lesson for a full refund.
Questions you might have
What if I can't attend live?
Watch the replay when you have time. The lessons are recorded too, so you can continue without attending every Live Room.
Do I need a perimenopause diagnosis to join?
No. You can learn about the transition without a diagnosis.
If you're concerned about symptoms, discuss them with your healthcare professional. Taking the program doesn't establish what's causing them.
What if I do this and still don't feel better?
You can understand more and still have symptoms that need medical care.
I teach common menopause changes, nutrition and training foundations, and the evidence on different options. I don't diagnose the cause of your symptoms or promise to resolve them.
You can use what you learn alongside any care you receive.
Will you tell me whether to start HRT or take supplements?
No. I explain the research and help you prepare questions for your doctor or pharmacist. You and your healthcare professional decide what's appropriate for you.
How is this different from your free resources?
My podcasts, articles and ebook let you explore individual subjects at your own pace.
Here, I organise the teaching across ten weeks. You get the lessons in sequence, accompanying resources and a weekly Live Room where you can bring questions.
If the free resources meet your needs, keep using them.
How is this different from 1:1 coaching?
In the Navigator, I teach the foundations and how to think through recommendations.
In 1:1 coaching through Macros Inc, we work on your individual nutrition or training goals, agree on an approach and adjust it over time.
You can choose either or both. The Navigator isn't a prerequisite for coaching.
I already work with you through Macros Inc. Can I join?
Yes. If you'd like structured menopause education alongside your coaching, you're welcome to join.
The Navigator is a separate purchase at $247 CAD.
When can I join?
Enrolment opens soon. Sign up for the opening notice and Live Room schedule.
Once enrolment is open, you'll be able to join without waiting for a new cohort. If you join after a ten-week cycle has started, the price is prorated.
Why is the price in CAD?
I'm based in British Columbia, so I price the Navigator in Canadian dollars. My 1:1 coaching runs through Macros Inc, which prices its plans in USD.
Understand the foundations. Decide what's worth your effort.
You don't have to take on every recommendation aimed at women in midlife.
Learn about the transition, understand the nutrition and training foundations, and practise assessing advice before changing what you do.
Recorded lessons when you have time. A weekly Live Room with me. Resources you can return to.
$247 CAD. One payment.
Get first accessNot ready to join? Start with the free ebook.
Questions? Email iam@catharineadams.com. I read every one.
Scale. Adjust. Keep going.
First access
Be first in when the doors open.
Enrolment opens soon. Teaching starts Monday, November 16, 2026. Leave your email and I'll let you know when enrolment opens, along with the Live Room schedule. While you wait, the Translation Note arrives each Thursday: one piece of perimenopause noise, translated.
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