Optimal Protein Podcast with Vanessa Spina

Stop Midlife Belly Fat: The New Science on Protein & Perimenopause (Dr. Hannah Cabre Recap)

Nov 21, 2025

Explore how perimenopause affects metabolism and protein needs, leading to changes in body composition. Discover strategies to combat midlife fat gain and muscle loss through higher protein intake and resistance training. Learn about the best diets for women during and after menopause, like Mediterranean options that enhance vascular health. Uncover the benefits of creatine, omega-3s, and essential micronutrients for maintaining energy and wellness. Tips on managing fatigue with hydration and sleep routines round out this insightful discussion.

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INSIGHT

Estrogen Loss Raises Protein Turnover

Estrogen decline in perimenopause raises muscle protein turnover and oxidation.
This shift increases muscle breakdown and reduces fat burning, driving midlife fat gain.

ADVICE

Match Higher Turnover With Protein & Activity

Increase protein intake to match higher protein turnover during perimenopause.
Add regular activity and resistance training to restore blood flow and slow muscle loss.

ADVICE

Practical Protein Targets

Aim for 1.2–1.6 g/kg/day of protein and 25–30 g high-quality protein per meal.
Use 15–20 g for snacks and 20–25 g post-workout to hit the leucine threshold.

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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.