The Midlife Method with Cam Allen®

Cam Allen
  • 5.0 (11)
  • Alternative Health
  • Updated Weekly

The Midlife Method with Cam Allen® is your go-to podcast for navigating midlife with energy, confidence, and vibrant health. Whether you're deep into menopause or just starting to notice the signs, this show is packed with practical, no-nonsense advice on balancing your mind, body, and spirit. Hey, I'm Cam Allen, an integrated nutrition health and fitness coach, and I'm here to help you ditch the confusion around hormones, feel your best, and embrace a lifestyle that actually works for you. Each episode breaks down the key areas of health in midlife, from personalized nutrition to stress management and strength training, so you can live with more energy, better sleep, and the vitality you deserve. No fad diets or quick fixes, just real talk and actionable strategies to help you feel strong, empowered, and completely in control of your health. Join me every week as we tackle the biggest health challenges in menopause and share success stories. If you're ready to take charge of your midlife health and finally feel comfortable in your body, this is the show for you.

  1. 6d ago

    How to Lose Menopause Belly Fat: The Fasting Myth (Menopause Myths)

    If you want to know how to lose menopause belly fat, the answer probably is not more fasting. After 50, skipping meals and training fasted can be the very thing keeping the belly fat on.   In this Menopause Myths episode of the Midlife Method with Cam Allen, we bust one of the biggest myths about belly fat in menopause: that fasting harder melts it. You will learn why under-fueling reads as a famine to a midlife body, how that raises your stress hormone and stores fat around your middle, and the two simple changes that flip you out of storage mode and back into build mode. One of them starts tonight, and it costs nothing.   What you will learn: - Why the fasting rules that worked at 40 stop working at 50 - How under-fueling and fasted workouts can raise cortisol and store belly fat in menopause - The only fast your body was actually built for (hint: it happens while you sleep) - How to surround your workouts with nutrition so you build muscle instead of burning it - A simple daylight-eating day you can start today, sunrise to kitchen-close More Menopause Myths and belly fat episodes: - Menopause Belly Fat, Part 1: Why More Exercise Isn't Working https://youtu.be/3m_3Yl-yvIU - Menopause Belly Fat, Part 2: 3 Hormones Storing Fat in Your Middle https://youtu.be/LeqZrIACvKo - Lower Blood Sugar in Menopause Means Less Belly Fat https://youtu.be/1YjSwxlFNDI - In Menopause, How Much Protein Do You Need and How Do You Get It https://youtu.be/62FS7FhNE-U Free resources to help you start: www.camoyler.com/menu Work with me 1-1: https://calendly.com/cam-heymomma/apply  Subscribe so you never miss a Menopause Myth   This channel is for education, not medical advice. I am a functional health coach, not your doctor. Please talk with your own physician about your situation, especially if you take any medication. Chapters: 00:00 The challenges of dieting after 50 06:06 Cortisol and midlife weight gain 07:38 Calorie deficits and body response 11:39 Changing meal times for better hunger 15:03 Pre- and post-workout nutrition tips 17:50 Daily meal schedule and benefits 21:28 Fasting and muscle building advice   #menopausebellyfat #bellyfatinmenopause #menopausemyths #fastedworkouts #fastingafter50 #womenover50 #perimenopause #midlifehealth

  2. Sep 22

    Menopause Belly Fat: The Gut Fix You Need to Know About After 50 (Part 3)

    Menopause belly fat is not always fat. Sometimes your middle feels tight because your gut has slowed down, not because you gained weight overnight. In part three of the belly fat series, I walk through gut health in menopause: why lower estrogen and progesterone slow your digestion, how a leaky gut and inflammation puff up your waistband, what GLP-1s are really doing in there, and the simple way to calm the whole thing down. Then we talk about the other kind of gut. Gut feelings. Because in midlife, your body stops letting you ignore what you have been stuffing down. If this series is helping you, subscribe so you never miss an episode. Watch the rest of the belly fat in menopause series: Part 1, exercise and belly fat: https://youtu.be/3m_3Yl-yvIU Part 2, the three hormones: https://youtu.be/LeqZrIACvKo Want to work on this together? https://calendly.com/cam-heymomma/apply  I am a functional health coach, not your doctor. Take anything new to your next appointment and talk it through together. menopause belly fat, belly fat in menopause, gut health in menopause, how to lose menopause belly fat, menopause bloating, GLP-1, menopause gut health, menopause weight gain, gut health over 50, menopause digestion, gut feelings, menopause inflammation, midlife wellness, Cam Allen, Midlife Method Chapters: 00:00 Feeling bloated from a sluggish gut 05:18 Importance of gut bacteria 09:37 Discussing gut feelings and intuition 10:29 Menopause and emotional awareness

  3. Sep 15

    Menopause Belly Fat: 3 Hormones Storing Fat in Your Middle (It's Not Willpower)

    Deep belly fat can climb from about 5 to 8 percent of your body fat before menopause to much higher after, and it can happen even when the scale barely moves. Your body did not get lazy. Three hormones redrew the map. In part two of this three-part series on midlife belly fat, I walk through estrogen, cortisol, and insulin, how they gang up to store fat in your middle, and the five signals of safety that turn the whole loop around: build muscle, walk after dinner, protect your sleep, fuel with protein, and downshift your stress on purpose. I also cover the two labs that let you see it on paper, the DUTCH test and fasting insulin. Missed part one on exercise and stress? Start there. Part three on gut health is coming next week, so follow along so you don't miss it. I am a functional health coach, not your doctor. Take this to your next appointment and talk it through with them. Chapters: 00:00 Hormones and midlife fat changes 04:22 Cortisol and fat retention explained 07:07 Questioning diet and exercise beliefs 12:28 Managing menopause with stress and sleep 13:50 Importance of fasting insulin test #menopause #bellyfat #midlifehealth #hormones #cortisol #insulin

  4. Sep 8

    Menopause Belly Fat, Part 1: Why More Cardio Isn't Working

    If your menopause belly won't budge no matter how much cardio you do, the exercise itself might be the problem. In Part 1 of this two-part series I share the three exercise mistakes feeding belly fat after 50, and the strength-first fix that actually works. You cannot spot reduce. No crunch, plank, or ab gadget melts fat off one spot. What actually moves the needle is building muscle, because muscle is where your body parks and burns glucose. You will learn why too much steady cardio, too much high intensity, and under-eating can all backfire in menopause, plus my simple menu of what works: strength training, core work, walking, and HIRT (high intensity repeat training) done the smart way. Believe it or not, your body is not betraying you. It is protecting you. When you stop punishing it and start building it, it stops holding on so tight and the belly fat slowly decreases. Part 2 goes under the hood into the hormones, cortisol and insulin, and why stress sends fat to your midsection. Subscribe so you do not miss it. Chapters: 00:00 Rethinking Cardio and Belly Fat 05:31 Importance of rest and recovery 08:08 Explaining HIRT workout basics 10:22 Understanding Menopause and Body Care Watch next: Protein After 50 https://youtu.be/62FS7FhNE-U Blood Sugar After 50: 2 Habits That Lower It Without Meds https://youtu.be/1YjSwxlFNDI  Come say hi: Instagram: @heymomma_cam Hit subscribe and I will see you in Part 2.

  5. Sep 1

    Protein After 50: How Much You Need and How to Get It in Menopause

    Protein is the missing piece for building and holding muscle after 50, and most midlife women are not getting close to enough. In this episode I break down why protein matters more in menopause, how much you actually need, and the simple ways I get more into every single meal. I spent over a decade as a vegetarian, then a pescatarian, before my body started asking for something different in menopause. In this episode I share that story and the honest truth about why I do not believe I could hold my midlife muscle without animal protein, plus exactly how to get enough no matter where you are starting. You will learn why protein is your metabolism's best friend after 50, the thermic effect that makes it burn more calories than exercise, how much protein you really need in menopause, and my go-to high-protein breakfasts, lunches, and snacks. No complicated math and no food scale required. Remember, lifting builds the muscle and protein is what lets your body keep it. One does not work without the other. Chapters: 00:00 Midlife fitness and diet changes 05:59 The importance of protein in diet 09:40 Importance of Breakfast Protein 12:45 Eating order for blood sugar 13:57 Focusing on protein and health Resources and things I mentioned: Cronometer (free tracking app I call the Coach's app) Safe Catch tuna (mercury tested) Butcher Box (my sustainable meat source): https://www.butcherbox.com/discount/EGTB-2574-CMOZ?referral Equip peanut butter protein powder: https://www.equipfoods.com/HEYCAM Foundational 5 supplements (NutriDyn, 20% off): https://camallen.nutridyn.com Some links are affiliate links, which means I may earn a small commission at no extra cost to you. Watch next: Last week's blood sugar episode: https://youtu.be/1YjSwxlFNDI Come say hi: Instagram: @heymomma_cam Free Midlife Method app to get started: Apple: https://apps.apple.com/us/app/midlife-method-with-cam-allen/id6755252970    Google: https://play.google.com/store/apps/details?id=com.kj70460.app    If this helped, subscribe so the next one finds you.

  6. Aug 25

    Blood Sugar After 50: 2 Habits That Lower It Without Meds

    Blood sugar and belly fat in midlife are the same story, and your muscle is the reason why. In this episode of The Midlife Method I share the 3 blood sugar lab numbers I track after 50, the 2 glucose hacks I use every time I eat, and what I saw when I wore a continuous glucose monitor on my own arm. Here is the big idea. Your muscle soaks up around 80% of the sugar from your food, and it can do it without leaning on insulin, your fat storage hormone. The more muscle you carry after 50, the more room you have to store and then burn blood sugar for energy. That is why strength training through menopause is about so much more than looking toned. Inside this episode: - The 3 lab markers I watch, with my optimal ranges: A1c, fasting glucose, and fasting insulin, the early check engine light most panels skip. - Why fasting glucose is the weakest of the three, and how stress can raise it before you eat a bite. - Glucose hack number one, the after dinner walk, and the 2025 study where walkers peaked around 165 while sitters hit 182. - Glucose hack number two, food order, and the study where eating fiber first dropped glucose 29%, 37%, and 17% at 30, 60, and 120 minutes. No walk available? Easy swaps like air squats, counter push ups, or a kitchen dance in your socks. - My continuous glucose monitor experiment, including the stress spike I watched happen when my dog barked and I had not eaten a thing. A gentle reminder. I am a functional health coach, not your doctor. Take these three numbers to your next appointment and ask about them together, and ask for the fasting insulin because you may have to. MORE FROM THE MIDLIFE METHOD:  Watch next, strength and bone health after 50: https://youtu.be/M8CP54bP3j0 Menopause weight gain and stress: https://youtu.be/czSO63dgxZ8 The mindset shift that makes movement stick: https://youtu.be/Mov3BPXbw9A RESOURCES: Practitioner grade supplements I trust, with an automatic 20% off: https://camallen.nutridyn.com Some links are affiliate links, which means I may earn a small commission at no extra cost to you. Chapters: 00:00 How muscles store and use sugar 03:08 How muscle helps after 50 08:51 Simple glucose hack: walk after eating 12:17 Using a glucose monitor 13:32 Feeling better with healthy habits Free Midlife Method app to get started: Apple: https://apps.apple.com/us/app/midlife-method-with-cam-allen/id6755252970  Google: https://play.google.com/store/apps/details?id=com.kj70460.app Tell me in the comments which blood sugar hack you are trying this week, then hit subscribe so you do not miss next week. #bloodsugar #menopause #midlife #after50 #perimenopause #insulinresistance #strengthtraining

  7. Aug 18

    Strong Bones After Menopause: My DexaFit Results at 56

    Can short strength workouts really protect your bone density after menopause? Last year at 56, almost seven years past surgical menopause, I got my first DexaFit scan to find out, and the results genuinely surprised me. In 2024 I was recovering from a car accident, we were mid-move, and my strength training fell off completely. By Christmas the scale was at an all-time high and I did not recognize myself. This episode is the full story of what I changed in 2025 and what my bone scan showed at the end of it. Here is what we get into: How estrogen protects your bones, and why surgical menopause (a radical hysterectomy just before I turned 50) put me on a steeper path than most women after 50 ever face. The stats that stop me in my tracks: a woman can lose up to 20 percent of her bone density in the first five to seven years after menopause, about 1 in 2 women over 50 will break a bone from osteoporosis, and roughly 1 in 4 older adults dies within a year of breaking a hip. Then the good news: the simple, repeatable things I actually did, including morning light, D3 with K2, protein at every meal, a weighted vest, and 10-ish minute demo-style strength workouts I could fit into a busy, tired midlife life. My DexaFit results: a Z-score of 2.1 (compared to women my age) and a T-score of 1.2 (compared to healthy young women), both in the excellent range. One honest note, because it matters: a whole-body scan like this is for context, not a medical diagnosis. Osteoporosis is diagnosed at the hip and spine, so get your own scan, know your numbers, and work with your provider. Chapters: 00:00 Understanding Postmenopausal Bone Loss 04:12 Rapid bone loss and exercise decision 06:39 Protein and Strength Training Plan 11:15 Midlife bone health discussion Grab my free Midlife Bone Care Guide (the 10 simple steps I actually did): https://www.camoyler.com/boneguide Start with my demo-style Menopause Mini Strength Program: https://www.camoyler.com/offers/dNzq2xmR/checkout   The D3 with K2 I use: https://camallen.nutridyn.com/d3-5000  The weighted vest I use: https://amzn.to/4qf9gRO Some links above are affiliate links. If you buy through them I may earn a small commission at no extra cost to you. Subscribe for a new midlife strength and menopause episode every week Come say hi on Instagram: https://www.instagram.com/heymomma_cam/ #Menopause #BoneHealth #StrengthTrainingOver50 #MidlifeMethod #Over50

  8. Aug 11

    The Sneaky Stress Sabotaging Your Midlife Body

    Menopause weight gain is not about calories. It's about hormones and stress! In this episode of the Midlife Method, I break down why eating less and exercising more backfires after 40. I’ll show you how cortisol, insulin, and sneaky stress are driving stubborn belly fat, and share simple, science-backed steps to finally support your metabolism. Ready to ditch outdated diet rules and feel strong in midlife? Let’s do this together! I'm Cam Allen, and after menopause myself I know how maddening it feels to do everything "right" and watch your body do the opposite. Here is the good news: two of the hormones running the show are ones you can actually influence. In this episode you'll learn: - Why your metabolism is part calculator AND part barometer (and which one to fix first) - How estrogen shifts move fat to your middle in perimenopause and menopause - The 2 hormones you CAN control after 50: cortisol and insulin - The 4 forms of sneaky stress raising your barometer: glycemic, circadian, inflammatory, and perceived - The under-eating trap that quietly costs you muscle and slows your metabolism - The lowest-hanging-fruit habits to start with this week - How much protein and strength training actually supports a midlife body - Why strength beats cardio for changing body composition after 50 ▶ Try a free 10-ish minute Menopause Mini Feel the difference between a workout that respects your hormones and one that fights them. The Menopause Minis live in my free app, The Midlife Method with Cam Allen. Apple: https://apps.apple.com/us/app/midlife-method-with-cam-allen/id6755252970  Google: https://play.google.com/store/apps/details?id=com.kj70460.app  ▶ Listen to the podcast: https://podcasts.apple.com/us/podcast/the-menopause-method/id1778089868  ▶ Website: https://camoyler.com ▶ The supplements I use (NutriDyn): https://camallen.nutridyn.com  If this shifted something for you and you are finally thinking "it's not me, it's my hormones," hit subscribe. This is just the beginning of the strength, hormones, and mindset work we do here. Your body is not broken. Your barometer is just running a little high, and you can absolutely bring it down. Chapters: 00:00 Understanding weight gain after menopause 05:10 Hidden stress in women's lives 08:23 Understanding Stress and Self-Protection 09:45 Undereating and muscle loss cycle 14:33 HIRT and non-exercise activities 17:13 Four forms of sneaky stress #menopause #perimenopause #menopauseweightgain #midlifehealth #strengthtrainingafter50

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5
out of 5
11 Ratings

About

The Midlife Method with Cam Allen® is your go-to podcast for navigating midlife with energy, confidence, and vibrant health. Whether you're deep into menopause or just starting to notice the signs, this show is packed with practical, no-nonsense advice on balancing your mind, body, and spirit. Hey, I'm Cam Allen, an integrated nutrition health and fitness coach, and I'm here to help you ditch the confusion around hormones, feel your best, and embrace a lifestyle that actually works for you. Each episode breaks down the key areas of health in midlife, from personalized nutrition to stress management and strength training, so you can live with more energy, better sleep, and the vitality you deserve. No fad diets or quick fixes, just real talk and actionable strategies to help you feel strong, empowered, and completely in control of your health. Join me every week as we tackle the biggest health challenges in menopause and share success stories. If you're ready to take charge of your midlife health and finally feel comfortable in your body, this is the show for you.

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