The Meno Collective Podcast – Details, episodes & analysis

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The Meno Collective Podcast

Catharine Adams

Health & Fitness

Frequency: 1 episode/7d. Total Eps: 9

Hey, I'm Catharine Adams, and welcome to The Meno Collective Podcast! I'm an evidence-based perimenopause nutrition and mindset coach, and I'm here to help you cut through the confusion and overwhelm around midlife hormonal changes. My mission? To translate complex science into clear, compassionate, and practical strategies... without any pseudoscience, magic pills, or detox teas. Every week, I'll dive deep into the real science of perimenopause and menopause, give you actionable tips for managing symptoms, nourishing your body, adapting your fitness, and building emotional resilience. You'll hear real-life stories from women just like you—women who aren't just surviving midlife, but thriving through it. If you're ready to: ~Finally understand what's actually happening in your body, ~Feel seen, validated, and supported (without fear-based advice), ~Make small but powerful changes that boost your energy, mood, and confidence, …then you're exactly where you belong. Think of this podcast as your trusted companion through the entire perimenopause transition, no matter if you're just noticing the first signs or deep in the thick of it. Together, we'll make midlife your most empowered chapter yet. Why? Because we deserve it! You're not broken, you're not alone, and your best years are waiting for you. Let's GO!! 🩷

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The Late Eating Myth- What Science Really Says About Meal Timing in Menopause (Ep. 1.9)

Season 1 · Episode 11

Tuesday, July 15, 2025 • Duration 11:56

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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Navigating the Emotional Storm: Your Brain on Perimenopause (Ep. 1.8)

Monday, July 14, 2025 • Duration 14:09

Navigate the Emotional Storms of Perimenopause: You're Not Broken, You're Adapting

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

The Perfect Storm

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.

Key Moments

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

Your ONE Action Step

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

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

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

Quotes From This Episode To Inspire You

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

The Protein Revolution: Your Perimenopause Metabolism Guide (Ep 1.7)

Season 1 · Episode 7

Thursday, July 10, 2025 • Duration 11:13

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💙

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

Rage as Your Superpower: Reframing Perimenopause Anger (Ep 1.6)

Season 1 · Episode 6

Thursday, July 10, 2025 • Duration 11:53

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.

The 3PM Energy Crisis: Your Emergency Protocol for Perimenopause Fatigue (Ep. 1.5)

Season 1 · Episode 5

Thursday, July 10, 2025 • Duration 26:39

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.

Sleep Like a Queen: Your Perimenopause Insomnia Solution (Ep. 1.4)

Thursday, June 12, 2025 • Duration 25:33

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.

The Perfect Storm - When Your Body Becomes a Stranger (Ep. 1.3)

Season 1 · Episode 3

Thursday, June 5, 2025 • Duration 13:54

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.

The Truth About Menopause Weight Gain: It's Not What You Think (Ep. 1.2)

Season 1 · Episode 2

Thursday, May 29, 2025 • Duration 25:31

If you've ever stepped on the scale and completely lost it - feeling like your body is betraying you despite doing everything "right" - this episode will change everything you think you know about perimenopause weight gain.

I'm calling bullshit on the scary social media posts claiming you'll lose 10% of your muscle mass during perimenopause. The actual SWAN study research? So much more encouraging. We're diving into why hormones only cause 3-6 pounds of weight gain (not the 30+ many experience), the "perfect storm" of cascading changes that explain your reality, and my MENO framework for working WITH your body's wisdom, not against it. Plus how to spot the supplement grifters who prey on our desperation.

Your ONE thing this week: Pick ONE piece of the MENO framework that feels doable today. Maybe adding protein to every meal, or a 10-minute walk after dinner. Don't try to overhaul everything - small strategic shifts create lasting change.

"Your body isn't betraying you. It's adapting, and it's inviting you to adapt along with it - through understanding, not punishment. You start working with your body's wisdom rather than fighting a battle you were never meant to win." ~Catharine

Exhausted by conflicting advice? Get clarity with my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - includes the stress-energy connection reset and strategic hydration protocol your doctor probably never mentioned.

Ready for evidence-based sisterhood? Join The Meno Collective waitlist at www.catharineadams.com - no more scary headlines, just real science and real support.

More sustainable strategies: The Macro Mindset with Coach Catharine

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

You're Not Broken: My 30lb Weight Gain & How I Recovered (Ep. 1.1)

Season 1 · Episode 1

Thursday, May 22, 2025 • Duration 09:03

If you've ever stood in your closet wondering why nothing fits anymore, or stared at the ceiling at 3 AM thinking you're going crazy - this one's for you. You're not alone in this.

I'm getting vulnerable about my 30-pound weight gain story despite being a nutrition coach who "knew all the rules." The doctors who dismissed me, the shame I felt, and the moment I realized I wasn't broken - and neither are you. We're diving into why "eat less, move more" backfires during perimenopause and my DECODE/NOURISH/MOVE/FLOURISH framework that changed everything. Plus Claire's transformation that started with one simple protein shift - no tracking, no apps, just strategic eating that works with your changing body.

Your ONE thing this week: Make protein the star of your next meal. No tracking needed - just build your plate around good protein first, then add colorful vegetables and healthy fats. This naturally stabilizes energy, reduces cravings, and supports your changing metabolism.

"You're not broken. You're not lazy. You're not alone. You're navigating a chapter of life that no one prepared you for - but that doesn't mean you have to stay confused or frustrated." ~Catharine

Feeling overwhelmed? Start here: Grab my free guide "Reclaiming Your Vitality: 7 Proven Strategies to Beat Perimenopausal Exhaustion" at https://catharineadams.myflodesk.com/vitality - it includes my personal sleep-saving ritual, the energy plate method, and movement that energizes instead of exhausts you.

Ready for the revolution? Join The Meno Collective waitlist at www.catharineadams.com - be first to know when doors open to our evidence-based sisterhood.

Also tune into: The Macro Mindset with Coach Catharine for more sustainable health strategies.

The Meno Collective Podcast – Details, episodes & analysis

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The Meno Collective Podcast – Details, episodes & analysis

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