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In today's episode, we take a powerful deep dive into women's metabolism during perimenopause and midlife with Dr. Hannah Cabré, postdoctoral fellow at Pennington Biomedical Research Center and 2025 Fellow of the Year.

We break down why body composition changes so dramatically for women in their late 30s, 40s, and 50s — and what the latest science says you can do to stay strong, lean, and metabolically healthy through this transition.

Dr. Cabré explains what's actually driving muscle loss, increased protein turnover, shifts in fat distribution, and changes in fuel use, and she shares evidence-based nutrition and training strategies that truly move the needle.

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In this episode, we cover:

What perimenopause is and why symptoms vary so much
How estrogen loss increases protein turnover and belly fat
Aging vs. menopause: what's hormonal and what's not
Protein needs for women (1.2–1.6 g/kg) and how to hit them
Simple meal-by-meal protein goals for muscle retention
The best diet pattern for postmenopausal women
Mediterranean-style eating, nitrates, and vascular health
Olive oil, fish, omega-3s & lowering inflammation
Creatine for women: strength, mood, cognition & hydration
Key micronutrients for each stage of a woman's life
Cycle syncing vs. what the science actually shows
Sleep, hydration & recovery strategies to reduce fatigue
Nutrition approaches that support fat loss & body recomposition

If you're navigating perimenopause, noticing body composition changes, or simply want to understand how to fuel and train smarter in your 30s, 40s, and 50s, this episode will give you clarity, confidence, and science-based tools you can use today.

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

291: Timed Sessions (feat. Rowan Zeoli)