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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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.

Struggling with that afternoon energy crash? - this one's especially for you. 💙If you've ever found yourself standing in your kitchen at 3PM, wondering when you lost control of your relationship with food and energy, you're not alone. Today, we're diving deep into what's really happening during that afternoon slump and I'm sharing my Emergency Energy Protocol that's helped hundreds of women just like you reclaim their afternoons.

Key Moments:• 00:00:00 - Show introduction and welcome• 00:01:45 - Sarah's story: Jekyll and Hyde in the kitchen• 00:03:30 - Personal story about the "keto kitchen floor" moment• 00:05:15 - Understanding the biology of afternoon crashes• 00:08:20 - The perfect storm: hormones, stress, and blood sugar• 00:12:40 - Introduction to the Emergency Energy Protocol• 00:15:30 - Protein + fat combinations that work• 00:18:45 - The 20-minute timer strategy• 00:21:30 - Movement as medicine: The 5-minute energy reset• 00:24:15 - Self-compassion and the afternoon reset ritual• 00:27:30 - Meno Collective membership preview• 00:29:45 - Episode wrap-up and call to action

My main takeaway for YOU:Remember these essential points:

1. Your afternoon cravings aren't a character flaw - they're information
2. What you eat in the next 15 minutes determines how you feel for the next 3 hours
3. The Emergency Energy Protocol: Protein + fat + gentle movement
4. Use the 20-minute timer strategy before making food decisions
5. Self-compassion supports better energy management

Resources Mentioned:• "Reclaiming Your Vitality: Seven Proven Strategies to Beat Perimenopausal Exhaustion" - Free guide• The Meno Collective Membership waitlist

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.~Catharine

Wanting to learn more? Don't forget to check out my other podcast - The Macro Mindset with Coach Catharine

Today's episode dives deep into the connection between hormonal changes and sleep disruption, offering real solutions through the Royal Sleep Protocol. From the science behind why sleep changes during perimenopause to practical, implementable strategies, this episode provides a comprehensive guide to reclaiming your rest.

🔑 Key Moments:
• 00:00:00 - Show introduction and welcome
• 00:01:38 - Personal story about middle-of-the-night insomnia
• 00:03:45 - How sleep used to be vs. current challenges
• 00:05:26 - The emotional impact of sleep disruption
• 00:09:18 - Introduction to the Royal Sleep Protocol
• 00:12:55 - Practical strategies for better sleep
• 00:17:00 - Family involvement in sleep hygiene
• 00:20:45 - Addressing intimate aspects of sleep and relationships
• 00:23:34 - Episode wrap-up and next week's preview

💡My main takeaway for YOU:
Remember these essential points:

• Your sleep changes aren't random - they're connected to hormonal shifts
• Good sleep isn't a luxury - it's fundamental to health and well-being
• Small, consistent changes create lasting transformation
• You deserve to prioritize your rest

The Royal Sleep Protocol focuses on:
• Light management for circadian rhythm regulation
• Evening routine development
• Environment optimization
• Stress and anxiety management
• Temperature regulation

If you're struggling with sleep during perimenopause or know someone who is, share this episode. Ready to transform your sleep with evidence-based support? Join the Meno Collective waitlist: [HERE].

Remember: Your rest is sacred, and you deserve to sleep like a queen. 👑

#PerimenopausalSleep #WomensHealth #MenopauseSupport #SleepHealth #MidlifeWellness #BetterSleep

CONNECT WITH THE SHOW

All Things Catharine
Email: iam@catharineadams.com
Instagram: @CatharineAdams

🎁 FREE RESOURCES
Symptom Tracker:  

Reset Your Balance and Strength

Self Visualization Guide

💪 Work With Catharine:
1:1 Coaching Waitlist

Meno Collective Membership Waitlist
 

🎧 PODCAST INFO
Listen to Catharine's Other Podcast :

The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER
The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

© 2025 The Meno Collective. All rights reserved.

In today's deeply personal episode, I take you through the overwhelming journey that inspired The Meno Collective. I share how that moment when everything stops making sense - from your body to your emotions - isn't just a medical transition, but a complete paradigm shift in a woman's life. Through my own experience and years of working with hundreds of women, I reveal why perimenopause feels like waking up in someone else's body and why the current system often leaves us feeling dismissed and confused.

🔑 Key Moments:
• 00:00:05 - Opening story about the disorienting nature of perimenopause
• 00:02:25 - Validation that you're not losing your mind
• 00:02:55 - The untold truth about perimenopause as an identity crisis
• 00:04:47 - Why medical professionals often struggle to help
• 00:07:25 - The birth of The Meno Collective and its mission
• 00:09:52 - Important message about trusting your inner wisdom
• 00:12:10 - Call to action and community invitation

💡My main takeaway for YOU: 
I want you to remember:

1. You're not broken or crazy - you're experiencing a complex life transition
2. Your body isn't betraying you - it's speaking a new language
3. You don't need more information - you need curation and community
4. This isn't just survival - it's transformation

If you're feeling overwhelmed by perimenopause, know that The Meno Collective is here to be your lighthouse. We focus on:
• Evidence-based solutions
• Personal validation
• Community support
• The ONE method - taking things one step at a time

If you're experiencing perimenopause symptoms or know someone navigating this midlife transition, share this episode. Ready to transform your menopause journey with evidence-based support? Join the Meno Collective waitlist: [HERE].

Remember: You're not just surviving this transition - you're becoming who you're meant to be next. 💪

#Perimenopause #WomensHealth #MenopauseSupport #HormoneBalance #MidlifeWomen #WellnessJourney

CONNECT WITH THE SHOW

All Things Catharine
Email: iam@catharineadams.com
Instagram: @CatharineAdams

🎁 FREE RESOURCES
Symptom Tracker:  

Reset Your Balance and Strength

Self Visualization Guide

💪 Work With Catharine:
1:1 Coaching Waitlist

Meno Collective Membership Waitlist
 

🎧 PODCAST INFO
Listen to Catharine's Other Podcast :

The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER
The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

© 2025 The Meno Collective. All rights reserved.

The Truth About Menopause Weight Gain (It's Not What You Think)

Key Takeaways:

• The SWAN Study shows hormones alone cause only 3-6 pounds of weight gain during menopause
• During perimenopause, the rate of fat gain doubles from around 1% to 1.7% per year
• Muscle loss is actually minimal (0.2% per year) and totally preventable
• Real success requires addressing sleep, stress, movement, and nutrition (The MENO Framework)

In this episode, I'm calling out a major menopause myth: that hormones alone are responsible for significant midlife weight gain. I'm diving into the research-backed reality, sharing what I learned from the SWAN study and from gaining 30 pounds myself during perimenopause—despite doing all the "right things." I'll explain the complete picture behind why your body changes and introduce you to my science-backed MENO Framework, designed to help you finally stop fighting your body and start thriving in midlife.

Time Stamps

00:00-03:21 – Sarah's late-night struggle and introduction of the SWAN study
03:21-05:44 – Deep dive into the research: what's really changing physically
05:44-10:04 – Myth-busting the muscle loss misconception
10:04-14:14 – The complete picture beyond hormones: sleep, stress, nutrition, and movement
14:14-19:21 – My MENO Framework explained (Measure protein & veggies, Energize with strength, Nourish sleep, Optimize daily movement)
19:21-23:55 – Calling out social media myths and sharing real, sustainable solutions

Quick Reference Guide

Here's the MENO Framework breakdown:

M - Measure your protein (25-30g) and veggies with each meal
E - Energize your body with strength training (it doesn't have to be long sessions!)
N - Nourish your sleep (one of the biggest overlooked factors!)
O - Optimize your daily movement (make daily life your movement practice)

Resources Mentioned;

• Free Meno Framework Guide [Download]

And please remember: You're not broken. You're not lazy. You're not alone. You're navigating a chapter of life no one prepared you for, and we're rewriting these outdated narratives together. 🩷 ~ Catharine

#MenoCollective #Perimenopause #WomensHealth
#MenopauseWeightGain #SWANStudy #HormoneHealth
#MidlifeWellness #PerimenopausalNutrition
#MenopauseMyths #WomenOver40 #MenopauseSupport
#StrengthTraining #SleepHealth #HormoneBalance
#MidlifeTransformation

CONNECT WITH THE SHOW

All Things Catharine
Email: iam@catharineadams.com
Instagram: @CatharineAdams

🎁 FREE RESOURCES
Symptom Tracker:  

Reset Your Balance and Strength

Self Visualization Guide

💪 Work With Catharine:
1:1 Coaching Waitlist

Meno Collective Membership Waitlist
 

🎧 PODCAST INFO
Listen to Catharine's Other Podcast :

The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER
The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

© 2025 The Meno Collective. All rights reserved.

Welcome to the premiere episode of The Meno Collective Podcast: where science meets sisterhood and midlife wellness gets real.

Welcome to the very first episode of The Meno Collective Podcast, where I'm cutting through the confusion and giving you real, evidence-based strategies (no detox teas or supplements here!) to finally reclaim your health, strength, and sanity in midlife.

In this episode, I'll share my own perimenopause story: gaining weight despite clean eating and macro tracking, tossing and turning all night, feeling anxious, and being totally gaslit by doctors who told me "it's just aging." Yep, even though I was already a certified coach and nutritionist, I still felt lost.

You'll hear exactly how I flipped the script by diving into the research, experimenting with evidence-based strategies, and ultimately creating The Meno Collective Framework —a simple, four-part system that's now helping women everywhere take back control of their bodies, minds, and lives.

Here's what you'll learn in this episode:

• Why the old "eat less, move more" advice can totally backfire in perimenopause
• How shifting hormones impact fat storage, sleep quality, and your body's recovery
• The four key pillars of The Meno Collective Framework:
  1. Roadmap: Figuring out your personal hormone journey
  2. Nourish: Sustainable nutrition without extremes or fads
  3. Move: Exercise that's supportive, not punishing
  4. Flourish: Mindset, stress management, and daily lifestyle strategies
• The truth about what's really happening with your metabolism in your 40s and 50s
• Plus, I'll introduce you to Claire, a real client who transformed her health simply by shifting her focus to protein-first eating and ditching restrictive rules.

Key moments you'll want to listen for:

00:32 – My closet struggles, sleepless nights, and wondering, "Am I going crazy?"
01:47 – My real story: clean eating, tracking macros, and STILL gaining weight
02:38 – Doctors dismissed me, my symptoms ignored, and that shame spiraled
03:30 – Why "eat less, move more" doesn't work anymore
04:15 – Introducing the four pillars of my Meno Collective Framework
06:15 – Claire's amazing transformation: From exhausting fasted cardio to protein-powered strength
07:41 – Remember—You're not broken, you're adapting (and now you're empowered!)
08:45 – Thriving through perimenopause IS possible, and it starts right here

Resources mentioned:

🎁 Free Download: Perimenopause Symptom Decoder (link in the show notes!)

And remember, you're not broken. You're not lazy. You're navigating something no one prepared you for, but I'm here to help you thrive through it. 🩷 ~ Catharine

CONNECT WITH THE SHOW

All Things Catharine
Email: iam@catharineadams.com
Instagram: @CatharineAdams

🎁 FREE RESOURCES
Symptom Tracker:  

Reset Your Balance and Strength

Self Visualization Guide

💪 Work With Catharine:
1:1 Coaching Waitlist

Meno Collective Membership Waitlist
 

🎧 PODCAST INFO
Listen to Catharine's Other Podcast :

The Macro Mindset with Coach Catharine

⚕️ MEDICAL DISCLAIMER
The content in this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

© 2025 The Meno Collective. All rights reserved.