Feel like you're playing a game where someone keeps changing the rules? Your long list of seemingly unrelated symptoms might actually be pieces of the same puzzle.

Through Linda's story - from overwhelmed teacher to empowered puzzle-solver - discover why addressing perimenopause symptoms in isolation keeps you stuck. Learn how understanding the connections between sleep, stress, energy, and hormones can transform your entire experience. When you see the bigger picture, everything changes.

Your ONE thing this week: Track your energy levels, sleep quality, and mood for 7 days to start identifying your unique pattern connections.

"I finally feel like I understand the language my body is speaking. I'm not managing separate problems anymore - I'm supporting one interconnected system." ~Linda

Key Moments:

• [00:00] The Perimenopause Puzzle Explained
• [02:29] How Everything Connects: The Domino Effect
• [05:03] Pattern Recognition vs. Problem Solving
• [10:18] From Overwhelm to Understanding

Episode Keywords: perimenopause symptoms, hormone connections, pattern recognition, holistic health, women's wellness

Feeling overwhelmed by multiple symptoms? Get my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Symptom Connection Map.

Ready to solve your perimenopause puzzle? Join The Meno Collective waitlist at www.catharineadams.com - where women are discovering how all the pieces fit together.

More holistic strategies: The Macro Mindset with Coach Catharine

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⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.
© 2025 The Meno Collective. All rights reserved.

Episode 1.11: The Late Eating Myth - What Science Really Says About Meal Timing in Menopause

If you've been told eating after 7 PM will sabotage your metabolism during perimenopause, prepare to have everything you thought you knew about meal timing turned upside down.

Dive into the truth about late eating and metabolic health during menopause, backed by actual research instead of wellness influencer fear-mongering. Discover how one client transformed her relationship with evening meals using the seasonal refinement approach, and learn why individual response matters more than arbitrary rules.

Your ONE thing this week: Start tracking how different meal timings affect your energy, sleep quality, and how you feel the next day using the seasonal refinement approach.

"Instead of constantly starting over with new meal timing rules that never fit my real life, I simply refine my approach based on what the evidence shows and how my body actually responds." ~Catharine

Key Moments:

• [00:00] Introduction and meal timing myths
• [01:59] The truth about research evidence
• [04:27] The seasonal refinement approach
• [07:07] Real-world implementation
• [09:51] Action steps and community invitation

Episode Keywords: perimenopause meal timing, late eating myths, metabolic health, seasonal refinement, evidence-based nutrition

Struggling with confusing meal timing rules? Get my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes the Seasonal Refinement Tracker template.

Ready to transform your relationship with food timing? Join The Meno Collective waitlist at www.catharineadams.com - where evidence-based guidance meets real-world results.

More menopause health strategies: The Macro Mindset with Coach Catharine

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Transform your relationship with emotional eating and mood swings through understanding, not willpower

You know the drill. It's 2 AM and you're standing in your kitchen, eating directly from the ice cream container, wondering what the hell is wrong with me? Your brain feels like it's short-circuiting. One minute you're fine, the next you're crying at a commercial about puppies. Your body feels foreign. Your clothes don't fit. And everyone keeps telling you this is "just part of getting older."

Here's the truth: You're not broken. You're not crazy. You're navigating one of the most complex neurological transitions of your life.

• Jennifer's Kitchen Raid Story - The 2 AM emotional eating revelation that changed everything
• The Neuroscience Truth - Why your brain isn't broken, just adapting to hormonal chaos
• The Pattern Explorer Method Introduction - Stop fighting emotions, start understanding them
• The 90-Second Emotion Rule - Transform overwhelming feelings into manageable moments
• Community Connection Breakthrough - Why isolation keeps you stuck and belonging sets you free

Start your Pattern Journal this week. Record three things daily:

1. The situation triggering emotional eating
2. The actual emotion you're feeling
3. What your body truly needs in that moment

Notice patterns without judgment - awareness is the first step to transformation.

"Your brain isn't broken - you're navigating one of the most complex neurological transitions of your life" ~Catharine

"Comfort foods weren't actually comforting me - that awareness changed everything"

"This isn't regression, it's adaptation"

"You're not broken. You're not crazy. You're not alone."

• Emotional volatility during perimenopause is neuroscience, not a character flaw
• The 90-second rule can transform your relationship with overwhelming emotions
• Self-compassion is more effective than self-criticism for lasting change
• Connection and community are crucial for transformation - you can't navigate this alone

Join The Meno Collective - where confusion meets clarity and isolation becomes sisterhood. We're not here to tell you where to go, we're here to help you see clearly enough to find your own way.

If you've ever found yourself in an afternoon energy crash, staring at the vending machine and wondering what happened to your metabolism, this episode is your breakthrough moment. We're diving deep into the protein revolution that's transforming how women navigate perimenopause, starting with Mia's story (which might sound eerily familiar).

Key Moments (your roadmap to transformation):• 00:00:13 - Meet Mia: The crash and burn cycle we all know too well• 00:01:18 - Why protein matters more than ever in perimenopause• 00:02:56 - The science behind protein's triple threat (metabolism, blood sugar, hormones)• 00:04:07 - Debunking the "I'll get bulky" myth• 00:05:24 - Mia's transformation timeline (week-by-week changes)• 00:06:35 - Your personal protein prescription• 00:08:08 - Movement + Protein: The perfect partnership• 00:09:59 - Your one-week protein revolution challenge• 00:10:17 - Community connections and resources

My Personal Note to You💙

1. You need more protein than you think (0.8-1g per pound of body weight)
2. Start with just ONE meal (breakfast is your power move)
3. You're not fighting your body - you're learning to work with it
4. This isn't about perfection - it's about creating a new default
5. Your energy matters, your strength matters, YOU matter

Essential Tools I Shared:• The Protein Timing Blueprint• 25-30g Protein Breakfast Ideas• Weekly Implementation Strategy• Energy Tracking Framework• Simple Meal Building Blocks

Let's Stay Connected:Share your protein revolution wins!• Instagram: @CatharineAdams• Facebook: Catharine Adams• Website: catharineadams.com

Coming Up Next:

The Meno Collective Membership is launching on July 28th! Check out my website for more information.

Get ready for three new episodes next week (Monday, Wednesday, Friday) as we continue your perimenopause transformation journey.

If you're thinking "Finally, someone gets it!" share this episode. Because somewhere, another woman is googling "am I normal?" at 2 AM, and your share might be exactly what she needs.You're not broken. You don't need fixing. You're navigating a massive transition, and your body deserves fuel that supports this journey, not fights against it.~Catharine

Let's talk about rage. Have you ever felt a rage so intense it scared you - like wanting to throw your phone because someone was breathing too loudly - this episode was created just for you. You're not broken, you're becoming.

We're diving deep into perimenopause rage, not to tame it, but to understand its power. What if this anger isn't your enemy? What if it's your inner wisdom finally finding its voice after decades of being silenced? I'm sharing the real science behind your emotional storms (spoiler: declining estrogen affects emotional regulation), the 90-second rule that changes everything, and why your rage might be inconvenient for others, but their comfort isn't your responsibility anymore.

Your ONE thing this week: Practice the 90-second rule. When rage hits, remember that an emotion only lasts 90 seconds unless you feed it. Breathe through it, move your body for 5 minutes, then ask: "What boundary is my inner warrior trying to protect?"

"You're not falling apart - you're becoming. That rage you feel? It's not your enemy. It's your inner warrior who's been sleeping for decades, finally waking up to say 'enough.' Welcome her. Listen to her. She has wisdom to share." ~Catharine

Feeling like your emotions are out of control? Get my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Emotional Reset Protocol and why giving yourself grace is the first step to transformation.

Ready to embrace your inner warrior? Join The Meno Collective waitlist at www.catharineadams.com - where rage becomes wisdom and we're done being too little for a world that can't handle our power.

More mindset strategies: The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.
© 2025 The Meno Collective. All rights reserved.

If you've ever stood in your kitchen at 3 PM feeling like Jekyll and Hyde, wondering when you lost control of your relationship with food and energy - this one's especially for you.

I'm sharing Sarah's story about afternoon chaos and my own "keto kitchen floor" moment where everything fell apart. We're diving into the real biology behind that 3 PM crash - it's not willpower, it's hormones, stress, and blood sugar creating the perfect storm. Plus my Emergency Energy Protocol: the protein + fat combinations that actually work, the 20-minute timer strategy that changes everything, and why your cravings aren't a character flaw - they're information your body is desperately trying to give you.

Your ONE thing this week: Before reaching for that afternoon snack, set a 20-minute timer and ask yourself: "Am I Hungry, Angry, Lonely, or Tired?" Then choose protein + healthy fat instead of quick carbs. This simple shift rewrites your next 3 hours.

"Your cravings aren't a character flaw. They're information. When you start feeding your body what it actually needs instead of what it's desperately craving, everything changes. What you eat in the next 15 minutes determines how you feel for the next 3 hours." ~Catharine

Tired of afternoon energy crashes? Grab my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Emergency Energy Protocol and the science behind why your body craves what it craves.

Ready to stop the 3 PM spiral forever? Join The Meno Collective waitlist at www.catharineadams.com - where we turn afternoon chaos into clarity and shame into self-compassion.

More energy strategies: The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.
© 2025 The Meno Collective. All rights reserved.

Are you lying awake at 3 AM wondering if you'll ever sleep like a normal human again? That racing heart, night sweats, brain that won't shut off - you're not losing your mind, you're experiencing real biological changes.

I'm sharing my own middle-of-the-night insomnia story and the fascinating research behind why your sleep has gone haywire. Declining estrogen and progesterone don't just cause hot flashes - they disrupt your entire circadian rhythm and stress hormone patterns. This explains why your old sleep habits stopped working overnight. We're diving into my Royal Sleep Protocol: five evidence-based strategies including light management for circadian regulation, temperature optimization (alcohol's effects are magnified in perimenopause!), and the 30-minute wind-down ritual that's helped hundreds of women reclaim their rest.

Your ONE thing this week: Create a 30-minute wind-down routine and optimize your bedroom temperature to 60-65°F. Pick one calming activity and make your sleep space sacred - you deserve comfort and rest.

"Your sleep changes aren't random - they're connected to hormonal shifts that disrupt your circadian rhythms. Good sleep isn't a luxury, it's fundamental to your health and well-being. Your rest is sacred, and you deserve to sleep like a queen." ~Catharine

Exhausted from sleepless nights? Get my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Evening Sanctuary Setup and temperature regulation guide that works with your changing biology.

Ready for the complete Royal Sleep Protocol? Join The Meno Collective waitlist at www.catharineadams.com - where we turn 3 AM panic into peaceful rest with evidence-based sisterhood.

More health strategies: The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.

Your ONE thing this week: Pick ONE element from the Royal Sleep Protocol that feels doable tonight. Maybe it's dimming lights two hours before bed, or creating a simple wind-down routine. Small, consistent changes create lasting transformation.

"Your sleep changes aren't random - they're connected to hormonal shifts. Good sleep isn't a luxury, it's fundamental to your health and well-being. You deserve to prioritize your rest and sleep like a queen." ~Catharine

Exhausted from sleepless nights? Get my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Evening Sanctuary Setup that's helped hundreds of women reclaim their rest.

Ready for the Royal Sleep Protocol and more? Join The Meno Collective waitlist at www.catharineadams.com - where your rest is sacred and transformation happens one peaceful night at a time.

More sustainable health strategies: The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.
© 2025 The Meno Collective. All rights reserved.

Have you ever felt like you woke up in someone else's body? Like overnight, every single rule you knew about how your body works just stopped making sense? You're not losing your mind - you're in "The Perfect Storm."

I'm sharing why perimenopause isn't just a medical event you power through - it's an identity crisis, information overload, and spiritual reckoning all hitting at once. We're talking about why doctors are undertrained (not evil), why every piece of advice lacks context, and why you don't need another expert with all the answers. You need a lighthouse to help you see clearly enough to find your own way. This episode reveals my obsession with being that steady voice that says "I see you" - the panic, the power, and everything messy in between.

Your ONE thing this week: When everything feels overwhelming, focus on just one note. Pick one small thing you can trust today - maybe drinking more water, taking three deep breaths, or simply validating that what you're feeling is real and completely normal.

"You're not broken. You're not crazy. Your body isn't betraying you. It's trying to tell you something in a language you just haven't learned yet. Underneath all the chaos, you still have wisdom. You still have power." ~Catharine

Feeling like a stranger to yourself? Start with my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes my Evening Sanctuary Setup and support system strategy because you can't do this alone.

Ready for your lighthouse? Join The Meno Collective waitlist at www.catharineadams.com - where confusion meets clarity and isolation becomes sisterhood.

Additional wisdom: The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER: This content is not medical advice. Always consult your healthcare provider.
© 2025 The Meno Collective. All rights reserved.