Struggling with midlife metabolism? Feel like no matter how much you exercise or how little you eat, nothing is changing? You’re not alone.

Welcome to Part 1 of my 3-part metabolism series where we’re diving deep into The Energy Equation—the side of metabolism that actually determines how your body burns calories. And spoiler alert: it’s not just about “eat less, move more.”

In this episode, we’re breaking down:

• Why your metabolism isn’t broken—it’s just different in midlife
• The 4 key factors that impact calorie burn (BMR, NEAT, EAT, TEF)
• Why muscle matters more than cardio for keeping your metabolism strong
• The biggest mistakes women over 40 make when trying to lose weight
• Simple, science-backed strategies to support metabolism without extreme dieting

Your body is always working for you. It’s time to learn how to work with it.

You'll hear:

1. Understanding Metabolism in Midlife: Cam Allen breaks down how midlife metabolism is more than just calories in and calories out. She likens it to having two sides—an energy equation (the calorie calculator) and a stress response (the barometer).
2. Simple Ways to Boost Metabolism: You'll learn practical tips like the importance of strength training for muscle building, incorporating daily movements, and increasing protein intake to support metabolism.
3. Holistic Approach to Health: Cam emphasizes understanding your body’s response to stress, sleep, and hormonal shifts, encouraging listeners to work with their bodies to improve metabolism and overall well-being.

Key takeaways:

1. Understanding midlife metabolism involves more than just calories in vs. calories out.
2. Metabolism has two main components: the energy equation (calorie calculator) and how the body responds to stress (the barometer).
3. Basal Metabolic Rate (BMR) is the foundation of your metabolism, accounting for 60-70% of daily calorie burn.
4. Nonexercise Activity Thermogenesis (NEAT), which includes all movement outside structured exercise, significantly affects metabolism.
5. Structured exercise only contributes to about 5% of daily calorie burn.
6. Protein plays a crucial role in metabolism by requiring more energy for digestion and supporting muscle maintenance.
7. Managing stress and ensuring adequate sleep are essential for a healthy metabolism in midlife.

00:00 "Coaching: Balancing Art and Science"

05:53 Movement Matters More Than Exercise

09:31 Optimize Metabolism with Protein

13:19 Sleep Tips & Metabolism Insights

14:15 Beyond Calories: Unlock Metabolism

🎧 Tune in now and learn how to optimize your metabolism in midlife—so you feel strong, energized, and confident!

👉 Next episode: We’ll be talking about the barometer of metabolism—how your body feels and responds to stress, hormones, and gut health. Don’t miss it!

🔔 Hit subscribe so you don’t miss a single episode!

In this episode of The Menopause Method, we dive into why your metabolism slows down during menopause—and what you can do today to boost your energy and reclaim your strength.

Ever wonder why, despite sticking to your diet and exercise, your body seems to work against you? You’re not alone.

We explore how hormonal changes, chronic dieting, and shifts in thyroid function, body temperature, and even your daily movement (NEAT) contribute to a slower metabolism. Imagine feeling energized and confident, even in midlife, with a simple plan that works with your body rather than against it.

Join me as I share practical, easy-to-follow strategies for supporting menopausal metabolism through mindful nutrition, strength training, and lifestyle tweaks that fit your life. If you're ready to transform your energy and unlock a healthier, more vibrant you, listen in now and discover how to start making real change today.

Tune in to understand why menopausal metabolism slows—and take action with simple, effective tips designed specifically for midlife women.

Free Home Gym Guide

Free Menopause Sleep Guide

Get the Menopause Mini Workouts

You'll Hear:

1. Role of Hormones: Discover how declining estrogen and its impact on muscle mass and fat storage play a crucial role in your metabolism changes.
2. Importance of Movement: Learn how strength training can keep your metabolism humming and why everyday movements (like walking your dog or standing at your desk) are more vital than you might think.
3. Diet History Insight: Understand how past dieting habits can affect your metabolism and why it's time to change the game from "how little can I eat?" to "how much can I eat?".

Key Takeaways:

1. Menopausal metabolism changes due to hormonal shifts, primarily the decline in estrogen.
2. It is a myth that metabolism must slow down in menopause; adaptation is possible.
3. Strength training is crucial for maintaining muscle mass and boosting metabolism.
4. Stress management and self-care are vital activities during menopause.
5. Reframe dieting from restriction to optimal nourishment for better metabolic health.
6. Small daily movements and activity are key to enhancing metabolic rate.
7. Tracking your body's response to food and exercise helps tailor your approach to energy levels.

Timestamps:

00:00 "Adapting Metabolism Through Menopause"

05:43 Menopause, Metabolism, and Movement

07:50 Reframing Mindset for Menopause Health

12:07 Boost Metabolism with Simple Movements

13:39 "Sustainable Changes Boost Metabolism"

Drop the one-size-fits-all fitness and nutrition advice because, ladies—they're not like us.

Men and women don’t play by the same biological rulebook when it comes to weight loss, muscle, and metabolism. So why are we still following fitness plans designed for men in their 30s?

In this episode, we’re breaking down why men lose weight faster, build muscle easier, and seem to bounce back from workouts like superheroes—while we’re over here counting macros, lifting weights, and wondering why our jeans still feel snug.

Spoiler: It’s not your fault! Hormones, metabolism, and stress all hit differently in midlife, and it’s time to start training smarter, not harder.

We’ll cover:
💪 Why cardio alone won’t cut it in menopause (and what actually works)
🥩 The truth about protein and how to fuel your body post-45
🔥 Why men recover faster—and how you can optimize rest for better results
🚫 The #1 mistake women make when trying to lose weight in midlife

It’s time to stop playing by their rules and start training in a way that works for you. Tune in and let’s rewrite the menopause fitness playbook together.

Get the Menopause Minis! 10-minute strength workouts that are perfect if your workouts feel like a CHORE! https://www.camoyler.com/meno-minis

Key Takeaways:
-Men and menopausal women have different fitness and nutrition needs.
-Fasting may not be effective for most women.
-Testosterone helps men build muscle and burn fat efficiently.
-Women lose muscle mass starting at age 30, affecting metabolism.
-Estrogen decline during menopause leads to changes in fat storage.
-Cortisol can hinder weight loss and muscle retention in women.
-Strength training can significantly reduce the risk of osteoporosis.
-Strict caloric restriction can backfire for menopausal women.
-Protein intake is crucial for maintaining muscle mass in menopause.
-Managing stress is essential for overall health during menopause.

Timestamps:
00:00
Exercise Strategies for Menopausal Women
05:37
Nutrition: The Importance of Protein
09:08
Practical Solutions for Fitness and Nutrition

00:00 Convenience and Consistency in Workouts

05:11 Kettlebell and Stability Ball Tips

08:47 Benefits of Early Workouts

10:28 Quick Workouts for Busy Women

Click Here to Get the FREE Home Gym Guide

Get the Menopause Minis! 10-minute strength workouts 👉 https://www.camoyler.com/meno-minis

In this episode of The Menopause Method, we’re ditching the idea that you need a fancy gym (or hours of free time) to get strong.

I’m breaking down how to create a simple, effective home gym that makes it easy to stay consistent—because when workouts fit your life, you actually do them.

We’ll cover:
🏡 The must-have equipment (and what’s just nice to have)
🔹 How to set up a space that invites action
💪 The mindset shift that turns your home gym into your strength sanctuary

If you’ve ever said, “I don’t have time to work out,” this episode is for you.

Listen now and let’s make movement work for you!

Get the Menopause Minis! 10-minute strength workouts:

https://www.camoyler.com/meno-minis

Ever wonder why you keep putting off that workout, that meal prep, or even that much-needed downtime?

It’s not just you—your brain is wired to keep you safe and comfortable, which sometimes means dodging the very things that would help you thrive.

In this episode, I’m diving into the sneaky ways we avoid the things that would actually make us feel better—especially in menopause.

We’ll unpack the science behind procrastination (spoiler: it’s not just about willpower) and how self-awareness is the key to breaking the cycle.

Plus, I’m sharing simple, doable strategies to shift your mindset, change the way you talk to yourself, and start celebrating those small wins—because progress is progress, no matter how tiny.

Let’s move past avoidance and start showing up for ourselves in a whole new way!

Get the Menopause Minis: 10-minute Strength Workouts:

https://www.camoyler.com/meno-minis

Timestamps:
00:00 "Unraveling Procrastination and Avoidance"

04:10 Mindfully Confront Avoidance Patterns

09:41 Overcoming Procrastination with Small Wins

10:26 "Overcoming Mental Blocks"

00:00 Uncovering Brain's Decision Strategies

03:44 Exploring Our Four Body Types

07:19 Challenge Negative Self-Talk

10:25 Subscribe and Connect on Instagram

In this episode, you'll hear:

1. Understanding Motivation and Sabotage: Cam takes a deep dive into what triggers your motivation strategies and why we sometimes end up sabotaging ourselves. Spoiler alert: it's all in your subconscious!
2. The 4 Bodies Connection: Learn how your energetic, mental, emotional, and physical bodies play a crucial role in your motivation to exercise. They're more connected than you think!
3. Creating Lasting Habits: Discover how to bring your subconscious motivations into awareness so you can intentionally design habits that stick.

00:00 All-or-nothing mindset hinders progress; embrace imperfection.

03:58 Evolved exercise identity became fitness-related business.

07:39 Stack new habits with well-established ones.

In this episode, you'll hear:

• Ease Up on Perfectionism: The all-or-nothing mindset can hinder progress. Embrace life's journey, and learn from inevitable mistakes instead of giving up entirely.
• Set Goals Mindfully: Internal motivations rooted in personal reflection often have more staying power than superficial targets. Tuning into emotions can guide us to more meaningful change.
• Timing Matters: Winter, a season of reflection rather than growth, might not be ideal for setting new resolutions. Consider using this time for inward reflection and prepare to set new goals as spring approaches.

00:00 Reflect, set intentions; use "3 pluses and a wish."

06:01 Habit stacking: combining tasks to build routines.

06:49 Reflect, set intentions; health is a journey.

In this episode, you'll hear:

1. Reflection is Key: Learn the powerful method of "3 Pluses and a Wish" to look back at 2024 with gratitude and see where you thrived.
2. Say Yes to Intentions, Not Resolution: Discover why intentions are the gentle, flexible approach to guide your year rather than rigid resolutions.
3. Master the Art of Habit Stacking: Sneak in those healthy habits effortlessly by linking them with something you already do daily.