The MFL Self-Starter Program

The MFL Self-Starter Program is an independent learning version of The Menopause Fat Loss Method Online Group Coaching Program.

It’s designed specifically for women 50+ who want to address what’s actually driving stubborn midlife weight — balancing hormones, reviving metabolism, and reducing inflammation — in a clear, structured way, but without live coaching, daily personalized support, accountability or community.

Inside Self-Starter, you’ll get:

• 4 months access to our step-by-step program designed for independent learners
• The exact step-by-step MFL roadmap I teach inside the main program
• Weekly Done-For-You (DFY) Meal Plans complete with recipes & shopping list
• The MFL Meal Formula to create your own meals for long-term maintenance — no counting calories or macros
• Clear guidance on how to eat in a way that supports addressing the root cause
• A structured, step-by-step guided approach so it’s not overwhelming

Bonuses:

• 12 weekly coaching call replays so you can learn from real women working through the program
• 45-minute Orientation Session with Catherine to get personalized tips & tricks before you start

Both are built on the same proven framework of The Menopause Fat Loss Method and both follow the same MFL 5-Stage Step-by-Step Roadmap — designed to bring your body back into balance and guide you into the next level, where you learn how to create long-term, sustainable results.

The main difference is in the level of personalized support, guidance, coaching, community, accountability and the overall experience you have along the way.

The MFL Self-Starter Program is an independent learning experience. You’ll be guided step-by-step through the MFL Approach to build your foundation (Stages 1–3), and then move into Next Level MFL (Stage 4+) where you learn how to create and sustain your results long-term — designed for self-motivated, goal-oriented women who are comfortable following a clear plan and seeking answers when needed.

The MFL Group Coaching Program is a more hands-on, high-touch experience. You’ll receive personalized guidance, coaching and accountability from me, Catherine, starting with our 90-min Welcome/Orientation Session and then continuing inside the program community — with ongoing support, weekly coaching including live zoom calls, and direct access to ask questions 24x7 as you move through your MFL journey.

You’ll also have access to an extensive library of past coaching call replays and supporting supplemental trainings — so in addition to learning directly from me, Catherine and through your own experience, you'll also learn from hundreds of real conversations, questions, and breakthroughs from women just like you.

This creates a deeper level of clarity, accountability, and support as you move through each stage — helping you stay on track, navigate real-life situations, and continue moving forward with clarity & confidence even when life throws you curve balls.

👉 Which one is right for you? If you’re someone who feels comfortable following a clear, proven plan and taking action on your own, Self-Starter will feel like a natural fit.

If you want the added confidence of knowing you’re supported every step of the way — with personalized guidance, daily coaching support, weekly live zoom sessions, feedback, and someone in your corner to help you adjust as needed — the Group Coaching Program will give you that deeper level of personalized support, accountability & coaching.

After you register for the program, one of the homework items includes booking your BONUS Welcome Session and completing a New Client Intake Form, where you will share more about your goals, your primary struggles, your lifestyle, you and your family likes/dislikes, what you are typically eating today, etc.

Then during the BONUS Welcome Session we will primarily focus on 2 things:

1) I'll give you a mini orientation of the program itself, so you are positioned for success to get the most of the self-starter approach and

2) Then we will review your New Client Intake Form, where we will discuss you/your family likes/dislikes and I will share some personalized tips so you/they don't eat anything you don't like. We will also review what you typically eat in a day now, and I will be able to give you clarity on what you might be doing that needs to shift to help you get unstuck. We will also discuss your family situation (including if anyone in your household has any weight/health challenges) and I'll give you tips on how we can tailor the MFL Approach to fit with your family.

In addition, we will confirm your start date (typically the Monday after our session, but you can choose any Monday in the future) and then you will get access to all materials on your selected Monday start date, and then continue to have access for 4-months.

Even though The MFL Self-Starter is specifically designed for ladies who need little or no support to execute the roadmap and follow our step-by-step approach, we have included a few options to get answers to your questions:

• Ask Emfelle (AI Bot) to search all content & find answers 24x7 inside the program
• Submit your questions and get video answers directly from Catherine during the twice monthly Q&A sessions
• Search all past Q&A video replays to find answers to others’ questions

If at any time during the program you feel you need extra support, you can reach out to me, Catherine to discuss the options. Depending on your needs, you might choose to upgrade to The MFL Group Coaching Program where you have 24x7 access to ask me, Catherine questions (plus accountability, weekly live coaching, and more).

You may prefer to simply add-on a few 1:1 sessions with me to talk through privately about a specific challenge or upcoming situation.

Options are available, we can discuss your needs and find the best support avenue for your situation.

You’ll learn:

• A simple, step-by-step approach you can follow without overthinking
• How to finally gain clarity and confidence in what your body needs to thrive
• Why menopause-related weight becomes so stubborn (and what to do differently)
• How hormones, metabolism and inflammation impact fat storage
• How to nourish your body with pre-balanced meals (no more guessing)
• How to build meals for long-term sustainability
• How to integrate The MFL Approach into your real life — eating out, travel, holidays

What we offer here inside all MFL Method Programs, is not generic weight loss advice.

This is the exact strategy & framework that I personally designed, developed and used to lose 25lbs/13kg in the first 4 months (for good) and the exact strategy & framework that I now teach my clients inside the The MFL Method Method Programs — and we've had hundreds of ladies follow the program and consistently lose 15-25lbs/8-13kg in the first 4 months and sustained those loses.

The MFL Approach works because it's biology and we focus on fixing the underlying root cause of why the weight is so stubborn in our 50 + year old body - we focus on balance metabolic hormones, waking up your metabolism and reducing inflammation.



We also focus on the root cause we teach you how to integrate MFL Approach into all aspects of your life and your lifestyle, whether you travel, eat out, have celebrations, last minute invites to a party, vacations - whatever your life offers, it's to be embraced & enjoyed and you don't need to choose between feeling great and living your life. 



 As well, we teach you how to sustain and maintain results for the long-term. It's not just about getting to goal, what happens after you reach goal is more important than anything - because many of us are great at losing weight, but equally good at putting it back on again. So what we teach you is first how to sustain your goal once you reach it, and then we teach you how to maintain and control for life, without feeling deprived or restricted.

We are all about long-term sustainable results and teaching you and empowering you with the skills and habits to not only get your body back in balance, to get you to goal, but teach you how to stay there for years to come.

Yes 💯 . That’s exactly what this was designed for, independent learners who thrive on following directions and doing things on their own. You might have the occasional question or want clarification so we do have ways for you to get support (see question above about what support is included) even inside this independent learning environment.

That said, if at any point you feel like you want more support, you can always move into the full coaching program at a later time.

Short answer, no. The MFL Approach is NOT a vegan, vegetarian or plant-based approach. The MFL Approach includes animal proteins at all lunches & dinners and some breakfasts (eggs, poultry, seafood, beef, pork, lamb, or your animal protein of choice, etc.…), as such this program is not a suitable program for those who prefer to be vegetarian, plant-based or vegan.

Yes 💯. First I will say we don't use the term "picky eater" 😉 each of us has our likes/dislikes, whether we like/don't like something because of flavour, smell, texture, allergy, intolerance, bad memory - whatever the reason, we all have foods we like and don't like, so in order to make The MFL Approach stick for the long-run, so that you achieve long-term sustainable results, it has to fit with your likes/dislikes - we've designed the program specifically with that in mind!



How the program works, we start you with weekly meal plans (Done-For-You (DFY) Meal Plans) for the first 3 months (you'll get 18 DFY Meal Plans in total), and then later as your journey evolves to the next level, we move you to a more Do-It-Yourself (DIY) approach, where you also get access to a full library of MFL-friendly recipes.



 All of the MFL-friendly recipes & meal plans you receive, include categories of foods - and all foods within each category are interchangeable - for example, if there is a recipe with olives, and you don't like olives - olives are considered a healthy fat inside MFL - so if you don't like olives you can simply swap olives for a different healthy fat - that way you are not changing the pre-balance of the meal (we don't want you to just skip the olive - if you do you are changing the balance of your meal which will impact your results - instead, we want you to swap with an alternate healthy fat). 

Same if you don't eat beef, beef is an animal protein, so if you don't like beef you can still use the same recipe I have for you, you simply swap the beef protein for a different protein, so you simply swap the beef for chicken, or fish, or pork, or lamb or whatever your preferred protein is.



We have built in lots of flexibility into the meal plans/recipes so you can easily skip those foods you don't like, and swap for something you do like within the same category.

Yes, absolutely. If at any point you feel like you want/need more support, you can always move into the full group coaching program at a later time (where you have 24x7 access to ask me, Catherine questions, full accountability, weekly live coaching, and more). Timing to upgrade to the full group coaching program will depend on seat availability. 

Or you may prefer, you can also add-on a few 1:1 sessions with me, Catherine to privately talk through a specific challenge or situation.

It's always best to discuss your needs and then we can find the best support avenue for your situation.

The Menopause Fat Loss Method SELF-STARTER is a 4-month/16 week independent learning program. So your initial 4 payments gives you access for 4 consecutive months starting on your agreed to start date.

Your first 4 months is designed to give you time to learn The MFL Approach, where during the first 3 months (Stages 1-3) we focus on the Core Program and build your foundation of MFL practices, then in the 4th month (Stage 4) we move you to Next Level MFL where we start to teach you a long-term sustainable approach.

When your four months are up, you have two choice:

1) you may choose to leave the program and continue on your own implementing the MFL practices you have learned or
2) you may choose to continue with full access to all program benefits as you move into the next level and continue building long-term sustainable results. You'll have the option to continue at the same fee and you can cancel at any time, with 10 days notice before your next renewal date.