About The Meno Collective Podcast: Navigator Notes:
I created this mini series because I kept hearing the same thing from women over and over: "I feel like I'm losing my mind, and no one understands what I'm going through."
Navigator Notes are my bite-sized episodes specifically for women who are tired of being dismissed with "it's just your age" when their bodies are clearly telling them something important is happening. These aren't your typical perimenopause episodes filled with overwhelming to-do lists or supplement pitches. Instead, they're evidence-based conversations that validate what you're experiencing and explain the actual science behind what's happening in your body.
Each episode tackles one specific symptom or challenge that keeps coming up in my coaching practice - things like those 3AM wake-ups, sudden weight changes, or feeling like your emotions are all over the place. I break down the research in plain language, bust the myths that are keeping you confused, and give you one clear piece of information you can actually use.
Think of these as the conversations I wish someone had with me when I was sobbing on my kitchen floor, wondering what the hell was wrong with me. They're for women who want real answers, not more herbal tea suggestions. Because you're not broken, you're not crazy, and you definitely deserve better than being told to just accept this as part of aging.
If you're navigating perimenopause and feeling lost in all the conflicting advice out there, these episodes are your compass. We're building a community of women who refuse to suffer in silence, and every Navigator Notes episode is designed to remind you that you're not alone in this journey.
You aren't alone in this! Let's navigate this together,
Catharine 🩷
(And because there is SO much false and misleading information, I will add research references too👇)
Sleep disturbances in perimenopause:
Troìa, L., et al. (2025). Sleep disturbance and perimenopause: A narrative review. Journal of Clinical Medicine.
Hormonal fluctuations affecting sleep centers:
Haufe, A., et al. (2022). The role of ovarian hormones in the pathophysiology of perimenopausal sleep disturbances: A systematic review. Sleep Medicine Reviews.
Vasomotor symptoms causing 3AM awakenings:
Pei, M., et al. (2024). Hot flashes and sleep disruption in a randomized trial in menopausal women. American Journal of Obstetrics and Gynecology.
Mood disorders and early morning awakenings:
Kruif, M., et al. (2016). Depression during the perimenopause: A meta-analysis. Journal of Affective Disorders.
Nocturia during perimenopause:
Pauwaert, K., et al. (2024). Nocturia in menopausal women: The link between two common problems of the middle age. International Urogynecology Journal.
🩷 More ways I can help:
👆 Not sure where you are? Take the free Perimenopause Stage Quiz:
🎯 Find your #1 Consistency Saboteur (free 3-min quiz):
📥 Scale Your Day (free download):
🧭 The Perimenopause Navigator (8-week live programme):
🤝 Work with me 1-1 (personalized nutrition + fitness coaching):
🎧 All podcast episodes: The Meno Collective & The Macro Mindset
—
Catharine Adams
Certified Nutrition Coach & Menopause Coaching Specialist
Evidence-based guidance with empathy.
[email protected] • BC, Canada 🍁
📬 Hit reply on any of my emails, I'd love to hear all about your menopause transition.
© 2026 The Meno Collective
Educational information only. Always consult your healthcare provider.
