Digital Library
Everything Kat gives away, in one place — guides, kits and the monthly letter.
Free Guides & Kits
The Menopause Runner Starter
Your first 14 days of Zone 2 running — built for a midlife body. A complete walk-run plan using the talk test, the three fueling rules from a Cordon Bleu chef who races marathons, and gentle ramps with real recovery.
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The Japanese Interval Walking Guide
Three minutes brisk, three minutes easy. A 30-minute, science-backed protocol you can start tomorrow — no watch required — and how to progress toward running, or not, and still get fitter.
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The Strength + Run Starter
Running alone isn't enough after 45. Here's the missing half: two 25-minute weekly sessions, the four compound lifts that protect muscle, bone and pace through the transition — no gym required to begin.
Send me the free Strength Starter
The Chef-Athlete Breakfast Pack
30 grams of protein before 8am — and it tastes like a chef made it. Seven chef-built breakfasts ready in minutes, why midlife bodies need more protein than you've been told, and the steady-blood-sugar approach that ends the mid-morning crash.
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The Perimenopause Racer's Toolkit
Months of training. One race day. Don't lose it in the final week. Fourteen printable cheat sheets: taper, sleep, carb-load and race-morning timelines, distance-specific fueling cards — and the two sheets no other guide has: hot flashes mid-race, and race day on a bad hormone week.
Send me the free Racer's Toolkit
10 Questions for Your Doctor
The one-page checklist to bring to your next appointment — so the conversation about running, hormones and bone health actually happens. The ten questions midlife runners forget to ask, and what to write down before you go.
Coming soon — get notifiedThe Japanese Interval Walking Guide
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One email with the guide, then nothing you didn't ask for.