Optimal Protein Podcast with Vanessa Spina Muscle Loss, Belly Fat & Perimenopause: What's REALLY Happening & How to Fix It: Dr. Hannah Cabre
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Nov 20, 2025 Dr. Hannah Cabré, a postdoctoral fellow at Pennington Biomedical Research Center, dives into the hormonal shifts women face during perimenopause. She explains how decreasing estrogen affects protein metabolism and leads to muscle loss and belly fat. Discover the importance of protein intake—1.2 to 1.6 g/kg—to maintain muscle and why Mediterranean diets support health in midlife. Dr. Cabré also emphasizes the role of creatine for mood and cognition, solidifying strategies to enhance women's health during this transition.
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Estrogen Loss Drives Fuel And Fat Shifts
- Estrogen decline in perimenopause shifts fuel use from fat to carbs and protein, increasing protein oxidation.
- This hormonal change raises muscle protein turnover and promotes central fat redistribution.
Menopause Adds To Aging And Inactivity Costs
- Menopause adds to normal aging effects and accelerates cardiometabolic risk in midlife women.
- Reduced physical activity in midlife further compounds muscle and metabolic decline.
Practical Protein Targets For Midlife Women
- Aim for 1.2–1.6 g/kg daily protein to protect muscle during midlife and perimenopause.
- Target ~25 g protein per meal and 15–20 g for snacks, with 6–10 g pre-workout and 20–25 g post-workout.