How to Stay Healthy While Traveling in Menopause: My Go-To Packing List

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

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Transcript

0:00

Have you ever wondered what in the world does a holistic health coach actually pack when she travels? Hey there. I'm Cam Allen. Welcome back to the menopause method. And I am in the middle of packing for a nine day trip to Dallas, Texas. Now I'm really excited about this. I'll be working on some more certifications to help you get past your limiting beliefs and actually reach their goals. Isn't that amazing? Our subconscious mind is quite fascinating. But back to the topic. As I'm packing for Dallas, I'm thinking what am I actually going to take with me? First of all, this is a longer trip than usual. Second of all, I'm not traveling with my husband or my family. I'm going by myself. I'm meeting three girlfriends in Dallas or sharing an Airbnb. I've only met one of them one time briefly in Virginia Beach at another conference. So I'm gonna be out of my comfort zone, which means packing what I'm gonna pack may sit even more important for me to keep my health goals on track and feel good in my body. So welcome to the menopause method. We're gonna talk about what should you pack when you travel. Now maybe you're not going to an educational conference. Maybe you're going to visit your kids, your adult kids, and maybe because you're a grandmother, you're going to see your grandkids. Whatever it may be, whether maybe it's a couple strip. What do you put in your suitcase so you can feel amazing and still, like, stay on track? Honestly, before I don't know when it changed, but in the last six years, I decided not to give myself a hall pass when I travel. In the past, when I would travel, it was an excuse to eat like a jerk and drink like a fish and doesn't really matter. But what I've noticed six years in a menopause is I don't bounce back like I used to. If the scale creeps up, it is really difficult for it to get back down. Now before menopause, I could do those jerky things that I was doing, and I would recover and bounce back quickly. And it was like no big deal. Not anymore. Have you noticed that too? So I'm gonna tell you what I'm packing in my suitcase and why. First of all, we have to start with movement and exercise. I've been training others since 02/2010, and movement and exercise is part of my life, And I hope that it becomes part of your life too. That's one of the reasons for this channel. So first of all, I'm gonna pack two pairs of shoes. That's my sandals. But I'm gonna also make sure I pack shoes for walking. Walking, I think we're gonna have a chance to walk from, our our Airbnb to our training. I think it's like a mile. So I wanna make sure I have comfortable shoes and socks and all the things that I need in order to get to and to the front of the training. That's good. Movement is a big part of our metabolism. Go back and check out the three part series about metabolism. Walking like that follows underneath, which is non exercise activity, and that's about 15% of your daily calorie burn. So if you're sitting on your bum all day, you're not taking advantage of this huge chunk of your metabolism. And I know we're gonna be sitting a lot at this training. I think training goes from 9AM to 7PM or 6PM. That's a lot of sitting. And for me, like, I don't do well when I sit that much. So walking before and after the training will certainly help. Second, on my phone, I have the Kajabi app. And inside the Kajabi app are all the workouts that I write for menopause and midlife women. So I'm definitely gonna be using my workout app when I'm traveling. Now I can't take my barbell or my dumbbells with me. So what I am gonna take is obviously my body weight. You can get a really good workout using just your body weight. But also, I'm gonna take my resistance bands. Resistance bands are so easy to pack. They come in different, like, strengths. And I'll probably grab two, like a stronger one and a lighter one and I will definitely throw those in my suitcase. So that takes care of the movement and the exercise. This is not about, like, gaining muscle while you're on vacation or while you're at training. This is about being consistent with your movement day in and day out. The menopause minis, the ten minute workouts will fit perfectly with my life while I'm gone. Second of all, we need to talk about hormones and my supplements. So I've been using bioidentical hormones for six years now, and you better believe I'm taking my estradiol patch. So my estradiol patch is something that I change. I wear it's like a sticker I wear on my belly. I switch it two times a week on Wednesdays and Saturdays if you wanna know. So I'll definitely be packing enough of those. I think I need three, making sure I have my estrogen. I also take bioidentical progesterone. Progesterone is something that you take at night. It, like, helps you sleep. It keeps your anxiety down, all the things. So I'm gonna definitely make sure I have that. By the way, I'm pretty sure I'm leaving my testosterone at home. Right now, I'm using a cream. You put it on your thighs at night and I'm figuring out how much I need in order to feel better and have more energy and all the things without the chin hairs and the acne. So I'm not gonna take it. I'm gonna take a few days off from my testosterone. Okay. In addition to my supplements, I have daily supplements that I take every day, d three, d k two, magnesium, omega threes, and a multivitamin. I'm definitely packing those. But in addition to that, I'm also gonna take creatine. Now we use creatine. It's on a subscription. It comes in our mail in a big bag, and I'm gonna scoop out enough scoops and put it in a ziplock bag to take with me. I can't tell you how many women have asked, have you ever gotten stopped taking white powder in a bag in the airport? And the answer is no. I haven't. So I am going to take enough collagen and a scoop to make sure I have collagen in my coffee in the morning. Now collagen is not a complete protein, but it's pretty darn close. And I've only traveled one time in the last six years without my collagen, and it didn't go well for me. What I find is when I put collagen in my coffee in the morning, it starts my day off on the right track. I know I'm getting around 20 grams of protein. It keeps my blood sugar stable, and it really sets me on the right path in the right direction. The one trip, I did not take my collagen with me. I'm like, I'll just wing it. It was probably three or four years ago. It was a train wreck. They only had pork products for breakfast, which I don't eat pork right now, and then pastries. Yeah. So what did I do? I ate a big fat muffin, and I was on a craving roller coaster all flipping day. So I won't do that again. In addition, I like to add, electrolytes to my water, so I'm going to be taking quite a few of the LMNT packets. Element is their little and little single serve packets. It has magnesium, potassium, and sodium. Those minerals actually make water more useful to your cells. It actually causes better hydration, so I'm definitely taking that. And most recently, I'm back on my creatine kick. So I've already measured out as much creatine as I need, five grams a day times however many days I'm gone, and I put it in a little baggy. Five grams is about a teaspoon. So I also took one of the teaspoons from the baking drawer, and I'm taking that with me. So I'm traveling with two little white powders in the airport. Stay tuned. Hopefully, I don't get pulled over. And maybe if they test it, maybe they'll laugh because it's just supplements. I think that covers what I'm taking as far as my hormones and my supplements. Those little things that I do really matter, and it helps me keep my nutrition and my hormones on track, which is really important. And the last category is, like, I'm gonna call it self care. One of the things I always take with me are my yoga toes. So yoga toes are these silicone separators that hook around your toes, and it keeps your toes nice and spread out. I'm not sure why, but when I travel, I'm really consistent at using them. At the end of the day, I'm in the bed and I'll put my yoga toes on and I'll do my evening routine, and it really helps spread out your toes. If you see have you if you have seen any of my workout videos, I'm always barefoot. And as a former CrossFit coach, your feet are the foundation of your movement. And the wider your toes are, the better your foundation is. Your squat, your deadlift, just life is going to improve so much. So I'm hacking my yoga toes. Next up, I'm gonna take my gua sha tool. Now part of my morning routine when I am at home is the big six. Go check out doctor Perry's big six. It is lymph drainage opening and it's part of my self care in the morning. However, I'm gonna still do that, but I'm also gonna add my gua sha tool. My gua sha tool is a piece of jade and it's something that you do to drain the lymph in your face. One thing I know about menopause is when I'm exposed to foods I'm not used to and definitely seed oils, I wake up puffier the next morning. So doing the big six to open the channels and then using the gua sha tool will help alleviate that puffiness and get my lymph moving. And the next thing I'm gonna put in my suitcase is a tongue scraper. Now I use that every single day. I also do oil pulling, but I'm not going to be doing that while I'm traveling because I'm not bringing oil with me like that. But the tongue scraper is something I always take with me. My tongue scraper is stainless steel and it's kind of a u shape. And what you do is you take it to the back of your tongue and you pull it forward and it gets all the gooky bacteria off out of your mouth. Your digestive system and your gut health begins in your mouth and oral health is part of having a healthy digestive system. So I'm definitely taking my tongue scraper. And I think the last thing I wanna talk about is I'm gonna use my insight timer. Insight timer is a free app. You can get it in your app store, and it has different meditations. So they have different meditations for different times a day, for different lengths. And I've noticed when I use insight timer when I start my day and when I end my day with insight timer, my day just goes smoother. So I'm also gonna bring that making sure I use it. Oh, and there's one more thing. My mom gave me this beautiful tea. It's actually a turmeric ginger, which is wonderful for inflammation. And so I am packing a few bags of my ginger turmeric tea because that just sounds nurturing. Okay. So that is a glimpse of what's inside my suitcase. I'm really curious what you pack when you travel. Have you noticed there's, like, a nonnegotiable, something that you must take with you? Or do you think all the stuff I'm packing is crazy and ridiculous? Whatever the answer is, I love hearing from you. Reach out on Instagram at hey mama underscore cam. If you found this podcast helpful in any way, please like and share it because believe me, menopause is confusing and alone, and you don't need to feel alone or scared. If you're finding the menopause method helpful in your menopause journey, make sure to subscribe to this channel. And then if you could like and share it with your friends, that would be amazing. That is the easiest way to get the message out. Okay. Make sure you hit me up on Instagram, and I'll see you next week.