COURSE · MINIMAL EFFORT FOR MAXIMUM OUTCOME

My M.E.M.O. Method™

Get More By Doing Less. The gentle system for weight health you can keep for the rest of your life, written first in a physician's own notebook.

No starving. No counting every calorie. No hours in a gym. Just the smallest changes that make the biggest difference, applied to The 5 Ms of Metabolic Mastery™.

Introductory price · Instant, lifetime access · 9 short video lessons

Begin now · $55 (regularly $149)

HOW IT BEGAN

It began as a notebook.

At 36, with a newborn, a toddler, diabetes out of control, heart failure from pregnancy, and 100+ pounds over weight from years of stress that met her genetics, Toomer needed to get her health back. Whatever she did couldn't be overwhelming, too difficult, or impossible to do on her hardest days.

So she wrote down every change she made, and kept only what was easy enough to do when she was too tired to do too much.

She lost 60 pounds in 6 months, got off insulin, and more importantly, could bathe her baby without getting winded.

She spent years refining her process, and then taught it to her patients. That notebook is now this course.

"Whatever you do now, you need to be able to do when you're 90".

The quiet rule behind every lesson · No overwhelm. Nothing extreme.

THE METHOD, APPLIED

The least effort, placed where it matters most.

M.E.M.O. is the how. The 5 Ms are the where.
In every M, you'll choose the most efficient step, the one that gives the greatest return for the least strain, and keep it for life.

Mindset & Mood

Calm the stress that overrides everything else.

Meals

Nourish fully. Never starve. Content over calories.

Muscle

The powerhouse of your metabolism, in about 14 minutes.

Movement

Gentle motion that circulates and centers.

Medication

Use every tool available to you, with your clinician.

In their words

“This is my lowest weight in 25 years. I’ll be 50 in May”

— Siswe, 50

“I like myself more. Physically, mentally, and professionally.”

— Tracey, 67

“Before, nothing I was doing worked. I've now lost 11 pounds in 7 weeks”

— Tamara, 41

So I basically kind of gave up...

I kept asking my doctors ...their answers: eat better.

I thought I was... so I basically kind of gave up.

I felt bad, my knees were hurting, my weight was out of control and I was on the verge of Type 2 Diabetes...

I originally went to Dr Toomer for help to lose weight.

While she did help me do that, she also was the only one who listened, helped figure out what was going on, why I gained weight to begin with...

I cannot thank her enough for what she has done for me.

INSIDE THE COURSE

Nine short lessons.

Each one is brief enough for a quiet evening, and ends with the single smallest step worth taking next.

00 Introduction
Meet your guide, why this method exists, and your path through the course

01 The M.E.M.O. Method™
Minimal Effort for Maximum Outcome, and progress over perfection

02 The 5 Ms of Metabolic Mastery™
M.E.M.O. is the how; the 5 Ms are the where

03 Mindset & Mood
Why stress overrides everything, and five gentle mindset shifts

04 Meals
Your brain is designed to keep you from starving

05 Muscle
The 14-minute M.E.M.O. workout, no equipment

06 Movement
Gentle is powerful

07 Medication
Don't push the boulder. Pull it.

08 Your M.E.M.O. Map
One small move in every M, and your first gentle week

This is for you if…

You've been told your whole life to eat less and move more, and you're ready for something kinder
You want habits you could still keep at 90
You'd like a plan that works with or without GLP-1 medication

It isn't the right fit if…

You need individualized medical advice or a prescription; that belongs with your own clinician or by application with Dr. Toomer
You're looking for a fast, extreme reset; this is slow snd teady.

EVERYTHING YOU RECEIVE

Your enrollment includes

Nine short video lessons
The Introduction plus eight lessons: the method, the 5 Ms, and your M.E.M.O. Map

The 14-minute M.E.M.O. workout
Squats, planks and push-ups, with gentler variations for every level

Your Companion Guide and Daily Journal
Download, print and keep them beside you for every lesson

Instant, lifetime access

$55 introductory $149

Begin now · $55

YOUR GUIDE

Catherine H. Toomer, M.D.

Metabolic Health & Weight Care Specialist

A board-certified family medicine physician with 30 years in medicine and a decade devoted to metabolic and weight care. She built this method for herself first, shedding 110 pounds, reversing her diabetes and keeping that weight off for over twenty-five years, and has since helped hundreds of people, each version shaped to their own body and their own life.

Creator of The 5 Ms of Metabolic Mastery™ · Certified Hypnotherapist & NLP Practitioner · TEDx speaker · Founder, Total Weight Care Institute®

Questions, answered

Do I need to be on a GLP-1 medication?

Is this only about weight loss?

Do I need equipment or a gym?

Is this medical advice?

What if this doesn't work for me?

Can I get a refund?

Small effort. Lasting outcome.

Introductory price ends November 1

Begin tonight · $55 (regularly $149)

This is for education purposes only. This is not medical care and does not establish a physician-patient relationship. Please talk with your own clinician before changing medications or starting a new exercise routine. Individual results vary.