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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
Get my free NEW high-protein keto guide: The Keto Reset eBook
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👤 Connect with Vanessa:
• Instagram: @ketogenicgirl
• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA
📱 Follow @ketogenicgirl for the latest studies and strategies on fat loss and protein optimization
📸 Follow @optimalproteinpodcast for episode visuals and updates
💬 Join the Facebook group: Optimal Protein Podcast Community
🎙 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.