Protein, caloric deficit, and recomposition

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In today's Friday solo episode, I'm recapping one of my favorite conversations on women's health, metabolism, and body composition with Dr. Hannah Cabré — postdoctoral researcher at Pennington Biomedical Research Center and Fellow of the Year 2025.

We break down why perimenopause accelerates protein turnover and muscle protein breakdown, how this drives midlife fat gain and muscle loss, and exactly how to use protein, resistance training, creatine, omega-3s, and smart diet patterns to stay strong, lean, and metabolically resilient in your 30s, 40s, 50s and beyond.

If you've ever felt like your body "suddenly changed" in midlife — even though nothing else did — this episode will help you understand what's really happening and what you can do about it.

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• How perimenopause and estrogen decline change metabolism and increase protein needs

• Why muscle loss and fat gain accelerate — and how higher protein (1.2–1.6 g/kg/day) offsets it

• How to structure meals with 25–30 g protein to support muscle and body recomposition

• Why activity drops in midlife and how resistance training + steps prevent fat gain

• The truth about cycle syncing and what research actually shows

• The best diet pattern for postmenopausal metabolic and cardiovascular health

• How nitrates, creatine, and omega-3s support energy, mood, blood flow, and inflammation

• The key micronutrients women need most

• How to manage fatigue with sleep, hydration, electrolytes, and recovery nutrition

• How to create a sustainable calorie deficit without losing muscle

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🎙 The content in this podcast is for informational purposes only and not nutritional or medical advice. Always consult your healthcare provider before making major dietary or lifestyle changes.