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

Midlife Activity Often Plummets

  • Women's activity commonly drops 30–50% in midlife due to life demands and fatigue.
  • This activity decline plus higher protein turnover creates a high risk of muscle loss unless addressed.
INSIGHT

Cycle Syncing Is Not Universally Necessary

  • Cycle syncing shows no consistent strength or recovery differences across menstrual phases.
  • Training consistency and personal tracking matter more than universal phase-based rules.
ADVICE

Diet For Postmenopausal Vascular Health

  • Favor a Mediterranean-style diet with oily fish, olive oil, vegetables, nuts, and lean proteins.
  • Add nitrate-rich foods (beets, arugula, spinach) to boost nitric oxide and blood flow.
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