In this episode of The Menopause Method, Cam Allen takes you behind the scenes of her suitcase to share how she packs with intention for travel. From hormone support to portable workout gear and essential self-care items, Cam’s holistic approach ensures her health habits don’t get left behind at home. Whether it’s a weekend getaway or a longer trip, she explains how movement, nutrition, and self-care anchor her wellness — no matter the location. A must-listen for midlife women who want to feel amazing on the go.

Free Home Gym Guide: https://www.camoyler.com/gym-equipment-guide
Free Menopause Sleep Guide: https://www.camoyler.com/pl/2148586038
Get the Menopause Mini Workouts: https://www.camoyler.com/meno-minis.

We'll Cover:

1. Practical Travel Packing Tips: Cam shares a comprehensive list of her must-have items for staying healthy and maintaining her routines while traveling during menopause. This includes essentials like comfortable walking shoes, resistance bands, and her body weight workout plan.
2. Importance of Consistency with Hormones and Supplements: Cam emphasizes the significance of keeping up with her hormone patches, supplements, and how these play a crucial role in maintaining her well-being while on the go. She dives into her routine, which includes bioidentical hormones and supplements like collagen and creatine.
3. Self-Care Routines to Incorporate While Traveling: Cam talks about the self-care practices she sticks to during her travels, such as using yoga toes, gua sha tools, and the Insight Timer app for meditation. She also highlights how these can help manage menopause symptoms even when you're out of your regular environment.

Key Takeaways:

• Packing for travel requires careful consideration of health goals.
• Movement and exercise are crucial for maintaining metabolism.
• Comfortable shoes are essential for walking during trips.
• Bodyweight exercises and resistance bands are great for travel workouts.
• Hormone management is important, especially during menopause.
• Daily supplements help maintain health while traveling.
• Self-care practices can enhance well-being on the road.
• Using tools like yoga toes can improve foot health.
• Meditation apps can help manage stress during travel.

Planning meals and snacks is key to avoiding unhealthy choices.

Chapters:
00:00 Packing for a Purpose: The Journey Begins
02:36 Movement Matters: Staying Active While Traveling
05:23 Hormones and Supplements: Essential Travel Companions
07:57 Self-Care Essentials: Nurturing Your Well-Being
10:30 Conclusion: Your Travel Must-Haves

Thanks for listening!

Making Midlife Marvelous!

Cam Allen

✅Connect on Social Media ⤵️
💠💠 Instagram: https://www.instagram.com/heymomma_cam
👱🏻‍♀️👱🏻‍♀️ TikTok: https://www.tiktok.com/@heymomma_cam

Feeling tired, puffy, or stuck in your workouts? It might be a protein problem. In this episode of The Menopause Method, Cam Allen breaks down exactly why protein matters more than ever in midlife — for your metabolism, hormones, muscle, energy, and even your mood.

Free Home Gym Guide: https://www.camoyler.com/gym-equipment-guide

Free Menopause Sleep Guide: https://www.camoyler.com/pl/2148586038

Get the Menopause Mini Workouts: https://www.camoyler.com/meno-minis

You’ll learn:

• Why most women 45+ are under-eating protein (by a lot!)
• How much protein you really need (based on your goals)
• The best way to space it out during the day
• Why timing protein around your workouts matters (and why Cam is anti-fasted workouts)
• Easy, no-stress ideas to get 30g of protein per meal
  
  

Key Takeaways:

• Most midlife women are under-eating protein — often by half.
• What worked in your 20s doesn't cut it anymore. Your body needs more, not less, to thrive in menopause.
• Protein is essential for more than just muscle — it's key for mood, metabolism, energy, and recovery.
• Your body uses protein less efficiently in midlife, so you need more to get the same benefits.
• Aim for 0.7–1g of protein per pound of your ideal lean body weight.
• 30 grams of protein per meal is the sweet spot.
• This is the minimum needed to trigger muscle protein synthesis — anything less and you're not getting the full benefit.
• Timing matters: eat protein before and after your workouts.
• Fasted workouts can spike cortisol and backfire in midlife. Fueling your body supports better strength gains and recovery.
• You don’t need to be perfect — you just need to be consistent-ish.
• Simple go-tos like collagen, Greek yogurt, tuna, and protein bowls can make it easier.
• Protein is a form of self-respect — not a punishment.
• When you nourish your body intentionally, everything works better: energy, hormones, workouts, and how you feel in your skin.

Timestamps:

00:00 Midlife Protein Needs Explained

05:38 Protein Boosts Post-Workout Gains

08:30 Protein-Packed Meal Ideas

11:39 Suitcase Essentials for Healthy Travel

Grab your Greek yogurt, friend. Let’s make protein simple, doable, and delicious.

✨ Say hi on Instagram: @heymomma_cam
🎧 Subscribe so you never miss an episode
📩 Want support? Learn more about coaching with Cam at https://www.camoyler.com/

Why Your Workouts Aren’t Working After 40 (And What to Do Instead)
If you’ve been working out but not seeing the results you used to, this episode is for you. Midlife fitness isn’t about doing more—it’s about doing what actually works for your metabolism, hormones, and recovery.

In this episode, we’re breaking down the four keys to midlife fitness so you can stop overtraining, under-recovering, and feeling frustrated. You’ll learn:

• Why strength training 2-3x per week is the best way to build muscle and boost metabolism
• How daily movement (NEAT) keeps you burning more calories without overloading your body
• Why rest days and recovery are just as important as your workouts
• The difference between HIRT (High-Intensity Repeat Training) and HIIT—and why one works better for midlife women.

If you’ve been wondering "Why your workouts aren’t working anymore"or "what kind of exercise is best after 40", this episode will give you clear, doable strategies that actually support your body.

Your body isn’t broken—you just need a different approach.

🎧 Listen now and learn how to train smarter, not harder!


Free Home Gym Guide: https://www.camoyler.com/gym-equipment-guide

Free Menopause Sleep Guide: https://www.camoyler.com/pl/2148586038

Get the Menopause Mini Workouts: https://www.camoyler.com/meno-minis.

We'll cover:

1. The Magic of Strength Training: Discover why strength training is your best friend for boosting metabolism and maintaining muscle mass in midlife.
2. Daily Movement is Your Secret Weapon: Learn about the power of NEAT (Nonexercise Activity Thermogenesis) and how simple daily movements can rev up your metabolism effectively.
3. The Importance of Rest & Recovery: Find out why rest days are crucial and how they actually help your muscles grow stronger. Plus, get the inside scoop on the right way to do high-intensity workouts with the HURT method.

Key Takeaways:

• Strength training is crucial for maintaining muscle mass after 40.
• Daily movement, or NEAT, significantly impacts metabolism.
• Rest and recovery are essential for muscle growth and overall health.
• High Intensity Repeat Training (H.I.R.T.) is a better alternative to traditional HIIT.
• Insulin sensitivity can be improved through strength training.
• Walking can help lower cortisol levels and improve overall health.
• Progressive overload is key to building strength effectively.
• Tracking daily steps can help maintain accountability in fitness.
• Active recovery is important on rest days to prevent injury.
• Training smarter, not harder, is the goal in midlife fitness.

Timestamps:

00:00 The Importance of Strength Training
03:50 Daily Movement: The Secret Weapon
07:37 Rest and Recovery: The Missing Piece
10:35 High Intensity Repeat Training (H.I.R.T.)

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