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In this week's episode of the Optimal Protein Podcast, Vanessa sits down with one of the world's leading experts in exercise science and body composition, Dr. Shawn Arent. With more than 200 publications on training, metabolism, stress physiology, and performance, Dr. Arent brings unparalleled clarity to what truly moves the needle for fat loss and muscle gain.

This conversation cuts through the noise and delivers science-backed, actionable guidance you can apply immediately. If you're trying to lose fat, build muscle, or finally break past a plateau, you don't want to miss this episode.

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In this episode, we discuss:

• Why muscle — not fat — determines long-term metabolic health

• How to combine strength + conditioning for the best recomposition results

• Why recovery and stress management determine how your body responds to training

• The truth about cortisol, training loads, and stubborn belly fat

• Why creatine is one of the most powerful supplements for body composition

• How women can optimize performance and recovery across the menstrual cycle

• What the most successful people do differently when trying to lose fat and build muscle

• The training, nutrition, and recovery principles that actually work

NEW! Free High-Protein Keto Guide

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the Facebook group for the podcast

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.

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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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Free high-protein keto guide: The Keto Reset eBook

👤 Connect with Vanessa:

• Instagram: @ketogenicgirl

• 🔗 Learn more about the TONE Breath Ketone Analyzer — 20% OFF with code VANESSA

• Tone Collagen

📱 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.

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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.

OneSkin is powered by the breakthrough peptide OS-01, the first ingredient proven to reduce skin's biological age. I use the OS-01 Face and Eye formulas daily—they've transformed my skin's smoothness, firmness, and glow. Visit oneskin.co/VANESSA and use code VANESSA for 15% off your first purchase

• 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.

NEW! Free High-Protein Keto Guide

Get delicious high protein meal recipes! Connect with Vanessa on Instagram @ketogenicgirl

Get 20% off on the Tone Device breath ketone analyzer or the Tone LUX Crystal Red Light Therapy Mask or the at https://ketogenicgirl.com with the code VANESSA

Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast.

Link to join the Facebook group for the podcast

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.