Optimal Protein Podcast with Vanessa Spina

MUST LISTEN for Every Woman Over 40: 8 Things to Know About Menopause, HRT & Brain Health!
Do you really need hormone testing in perimenopause? Is menopause accelerating your brain aging? And what can you do NOW to protect your brain, metabolism, and long-term health?
In today's special Friday Research Recap of the Optimal Protein Podcast, Vanessa Spina breaks down eight important takeaways from her fascinating conversation with menopause and brain-aging researcher Madeline Wood Alexander, whose groundbreaking research was published in Nature Medicine in 2026.
We're exploring the surprising connections between ovarian aging, inflammation, Alzheimer's disease risk, hormone replacement therapy (HRT), and the powerful role of exercise and maintaining muscle mass as women age.
In this episode, you'll learn:
Why you may not need expensive hormone panels: How fluctuating hormone levels during perimenopause can make single blood tests misleading, and why symptoms and menstrual history are often more useful for understanding the menopause transition.
Menopause and Alzheimer's risk: What new research reveals about changes in the brain during menopause
Your ovaries do more than regulate reproduction: How declining ovarian hormones can affect your brain, cardiovascular system, metabolism, and whole-body aging.
Why the timing of menopause matters: What earlier menopause may signal about long-term health, and why reproductive aging isn't necessarily the same as chronological aging.
The cardiovascular-brain connection: Why supporting vascular and metabolic health is so important for cognitive health as women age.
Muscle is protective: Why resistance training, physical activity, and maintaining muscle mass are foundational strategies for healthy aging, metabolic resilience, and long-term health.
Not all hormone therapy is the same: Why timing, formulation, and delivery method matter, including important differences between transdermal estradiol and oral hormone therapies.
Vanessa also discusses the bigger picture: menopause is not simply a reproductive milestone. It's an important window for understanding women's metabolic and neurological health, and an opportunity to prioritize the lifestyle factors that support healthy aging.
The takeaway: You cannot control every aspect of hormonal aging, but you can take meaningful steps to support your health 
If you're in your 30s, 40s, 50s, or beyond, this episode is packed with important insights to help you navigate the menopause transition with greater confidence and less fear.
Monday's FULL interview with Madeline Wood Alexander
Research discussed:
Wood Alexander M. et al. (2026). Blood proteomics of menopause map to brain aging and dementia risk. Nature Medicine.
https://doi.org/10.1038/s41591-026-04648-4
Listen to the full interview with Madeline Wood Alexander:
MUST LISTEN for Every Woman: Skip the Hormone Testing—Do This Instead! Menopause, HRT & Brain Health
Thank you for tuning in to the Optimal Protein Podcast!
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PSMF Library™ | Delicious High-Protein Recipes for Fat Loss
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The PSMF Library™ is packed with high-protein, lower-fat recipes designed to make reaching your protein and body composition goals easier, without sacrificing flavor!
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If you enjoyed today's episode, please share it with a friend and leave a review of the Optimal Protein Podcast! Your support helps us continue bringing you the latest science on protein, metabolic health, muscle, and longevity.
Thank you for listening!
Love,
Vanessa
This podcast is for educational purposes only and does not constitute individualized medical advice.

What really happens inside a woman's body during the menopause transition—and what can your hormones actually tell you?
In this episode of the Optimal Protein Podcast, Vanessa sits down with Madeline Wood Alexander, a researcher at the University of Toronto and Sunnybrook Research Institute whose work examines menopause, ovarian aging, brain health, and Alzheimer's disease risk.
Madeline is the first author of the 2026 Nature Medicine study "Blood proteomics of menopause map to brain aging and dementia risk," which used large-scale proteomic analyses to investigate how menopause is reflected in circulating proteins—and how some of these changes may relate to brain aging and future dementia risk.
Vanessa and Madeline break down what women need to know about hormone testing, perimenopause, menopause, HRT, brain health, body composition, exercise, and healthy aging—including why a single hormone test may not tell you nearly as much as you think.
In This Episode, We Discuss:
Why routine hormone testing may not be the best way to identify typical perimenopause
What women can pay attention to instead of relying on a single hormone test
When hormone testing actually can be useful
What happens biologically during perimenopause and menopause
The difference between chronological aging and reproductive/ovarian aging
How dramatically hormones can fluctuate during the menopause transition
What proteomics can reveal about menopause and aging
How menopause-associated changes may relate to brain aging and Alzheimer's disease risk
Why an association does not mean menopause causes Alzheimer's disease
The relationship between cardiovascular, metabolic and cognitive health in women
What we know—and still don't know—about HRT and brain health
Why the timing, formulation and route of hormone therapy matter when interpreting research
Transdermal estradiol and progesterone/progestogens
Why maintaining skeletal muscle becomes increasingly important through midlife
The role of physical activity and resistance exercise during healthy aging
What women can do now to support long-term brain and metabolic health
Where menopause research is headed next
About Madeline Wood Alexander
Madeline Wood Alexander is a researcher at the University of Toronto and Sunnybrook Research Institute studying menopause, ovarian aging and women's brain health.
Her work uses large-scale biological datasets and proteomics to investigate how reproductive aging relates to systemic physiology, cognitive aging and dementia risk.
Her recent Nature Medicine research identified menopause-associated differences in circulating proteins and investigated how these biological signatures relate to subsequent brain-aging outcomes.
The Big Takeaway
Menopause is far more than the end of reproductive function. The transition occurs alongside changes throughout the body that researchers are only beginning to understand.
But this research should not be interpreted to mean that menopause inevitably causes cognitive decline or Alzheimer's disease. Many of the relationships researchers are uncovering are associations, and determining which mechanisms are causal—and which factors we can actually modify—is an important next step.
And when it comes to identifying perimenopause, more testing isn't necessarily better. Hormones can fluctuate considerably during the transition, which is one reason symptoms, menstrual-cycle changes and clinical history can sometimes provide more useful information than a single snapshot from a blood test.
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The PSMF Library™
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Resources
Featured study:
Blood proteomics of menopause map to brain aging and dementia risk — Nature Medicine (2026)
Find Madeline Wood Alexander and her research through the University of Toronto and Sunnybrook research community.
Thank You for Listening!
If you enjoyed this episode, please follow, rate and review the Optimal Protein Podcast and share this episode with another woman who needs to hear it.
Your ratings, reviews and shares help more women discover evidence-based conversations about protein, metabolism, muscle, menopause and healthy aging.
Disclaimer: This podcast is for informational and educational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared in this episode should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult your healthcare provider regarding any questions or concerns about your health, medications, supplements, hormones, diet, exercise, or medical conditions. The views expressed by guests are their own and do not necessarily reflect the views of Vanessa Spina or the Optimal Protein Podcast.

In today's Friday recap, Vanessa breaks down seven fascinating takeaways from her conversation with Dr. Khashayar Farzam on testosterone in women, muscle preservation, hormones, and the science of fat loss.
Did you know that women typically have higher circulating concentrations of testosterone than estradiol? And that you can preserve muscle mass during weight loss but still lose strength?
In this episode:
Why testosterone matters for women's health beyond libido
How testosterone changes throughout life and menopause
Total vs. free testosterone and the role of SHBG
What the research actually supports about testosterone therapy in women
Why maintaining muscle mass doesn't always preserve strength
A fascinating case study of fat loss with preserved muscle but declining bench press performance
Practical strategies to support muscle and strength during fat loss
🎧 Listen to Monday's full interview with Dr. Khashayar Farzam:
Women Have MORE Testosterone Than Estrogen?! Testosterone 101, Muscle & Menopause
Research discussed:
Beyond Libido: The Multifaceted Role of Testosterone in Women
Maintenance of Skeletal Muscle Mass Does Not Guarantee Bench Press Performance
Connect with Dr. Farzam: Instagram @truenorthmetabolic
✨ Save 20% OFF on My Favorite Tools for Body Composition, Muscle & Wellness with the code VANESSA 
Shop Tone LUX: www.ketogenicgirl.com
 
PSMF Library™ | Delicious High-Protein Recipes for Fat Loss
Looking for delicious ways to boost your protein intake while keeping calories and fat in check?
My PSMF Library™ is packed with high-protein, lower-fat recipes designed to make reaching your protein and body composition goals easier, without sacrificing flavor!
Explore the PSMF Library™: https://ketogenicgirl.com
Tone LUX | Red & Near-Infrared Light Therapy
Bring the benefits of red and near-infrared light therapy into your daily routine with Tone LUX! Designed for convenient at-home use to support your skincare and wellness routine.
If you enjoyed today's episode, please share it with a friend and leave a review of the Optimal Protein Podcast! Your support helps us continue bringing you the latest science on protein, metabolic health, muscle, and longevity.
Thank you for listening!
Love,
Vanessa
This podcast is for educational purposes only and does not constitute individualized medical advice.

Did you know women have more circulating testosterone than estrogen when measured in equivalent units? And could testosterone play an overlooked role in muscle growth, metabolism, and healthy aging?
In this episode, Vanessa is joined by Dr. Khashayar Farzam, physician specializing in emergency and obesity medicine, founder of True North Metabolic, and clinical assistant professor at McMaster University.
They unpack the new review Beyond Libido: The Multifaceted Role of Testosterone in Women, exploring testosterone's role in women's health, how levels change with age and menopause, and what the evidence says about testosterone replacement therapy.
PLUS: Dr. Farzam shares a fascinating case study of an experienced lifter who lost nearly 15 lbs of body weight while preserving almost all measured muscle mass—yet still experienced a substantial decline in strength!
Topics covered:
Testosterone in women: muscle, metabolism, motivation, and cognition
Perimenopause, menopause, and hormone replacement therapy
Total vs. free testosterone and why SHBG matters
Insulin resistance, body fat, and hormonal health
How to preserve muscle and strength while losing fat
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Studies Discussed
Beyond Libido: The Multifaceted Role of Testosterone in Women
https://doi.org/10.1093/sxmrev/qeag072
Maintenance of Skeletal Muscle Mass Does Not Guarantee Bench Press Performance: A Body-Composition Case Study
https://doi.org/10.7759/cureus.108557
Connect with Vanessa:
Website: KetogenicGirl.com
Instagram: @ketogenicgirl
Connect with Dr. Farzam:
Instagram: https://www.instagram.com/truenorthmetabolic/
Official Website: https://www.doctorfarzam.com
True North Metabolic: https://www.truenorthmetabolic.com
Love this episode? Please follow the Optimal Protein Podcast, leave a rating and review, and share it with a friend!
Disclaimer: This episode is for educational purposes only and is not personalized medical advice. Please consult your healthcare provider regarding hormone testing or treatment.

Can you use meal timing to lose body fat without sacrificing muscle—and does time-restricted eating actually change what is happening inside your fat cells?
In this Friday episode, Vanessa breaks down 8 of the biggest takeaways from her conversation with world-renowned circadian researcher Dr. Satchin Panda, including fascinating new human research examining time-restricted eating, adipose tissue, inflammation and body composition.
This isn't about extreme fasting or eating one meal a day.
Instead, Vanessa explores how a practical 8–10 hour eating window may fit alongside adequate protein, resistance training and a sustainable calorie deficit—and why simply changing when you stop eating may naturally eliminate some of the least nutritious calories of the day.
In this episode:
• What researchers discovered by examining human fat tissue
• How time-restricted eating affected pathways involved in fat metabolism
• Why your fat cells have their own circadian clocks
• How excess adipose tissue can contribute to inflammation
• Does intermittent fasting cause muscle loss?
• Why protein and resistance training change the conversation
• Why extreme fasting isn't necessary
• The practical case for an 8–10 hour eating window
• Earlier dinner vs. later breakfast—which should you prioritize?
• Why Dr. Panda recommends finishing dinner roughly 3 hours before bed
• How late-night eating may affect glucose regulation
• Why you may not need to eat immediately after waking
• How TRE can unintentionally eliminate alcohol, desserts and late-night snacking
• Why meal timing may offer benefits beyond calorie restriction
• How sleep consistency, daylight, exercise and meal timing work together
• Vanessa's practical framework for losing fat while protecting lean mass
The biggest takeaway: meal timing can be a useful tool, but it doesn't replace the fundamentals. Protein intake, resistance training, overall nutrition, energy balance and sleep still matter enormously.
The goal isn't simply to lose weight.
It's to lose body fat while maintaining the metabolically active muscle you've worked so hard to build.
Listen to Vanessa's full conversation with Dr. Satchin Panda in Monday's episode for the complete discussion of his newest research.
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This podcast is for educational and informational purposes only and is not medical advice. Always consult your physician or qualified healthcare provider regarding your individual health, nutrition and exercise needs.