Menopause & Perimenopause with Dr. Mary Claire Haver – Ep. 12

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In this enlightening episode, we sit down with Dr. Mary Claire Haver, the creator of the Galveston Diet. Dr. Haver shares her insights on managing menopause, the importance of a balanced diet, and the role of lifestyle changes in promoting overall health. From the benefits of fasting to the details of hormone replacement therapy, Dr. Haver provides a wealth of knowledge for women navigating this stage of life.

Key Points Discussed:

  • The Galveston Diet and its benefits for women in menopause
  • Understanding the symptoms of perimenopause and menopause
  • The importance of regular exercise and good sleep
  • The role of supplementation in achieving optimal nutrition
  • The impact of social media on health education
  • The health implications of a hysterectomy
  • The benefits of hormone replacement therapy


Connect with Dr. Mary Claire Haver:


Key Notes

The Galveston Diet: Dr. Haver created the Galveston Diet to help women in menopause lose weight and reduce inflammation. The diet focuses on increasing fiber intake, reducing sugar, and incorporating anti-inflammatory foods.

Perimenopause and Menopause: Dr. Haver discusses the various symptoms women may experience during perimenopause and menopause, including hot flashes, sleep disruption, and cognitive decline. She emphasizes the importance of hormone replacement therapy for women who’ve lost ovarian function before the age of 40 due to the increased risk of heart attacks, stroke, and cancer.

Lifestyle Changes: Dr. Haver recommends incorporating regular exercise, particularly zone two training, into one’s routine. She also suggests adding turmeric and probiotics to the diet, and prioritizing good sleep to lower cortisol levels.

Fasting: Dr. Haver discusses the benefits of fasting, particularly for its anti-inflammatory effects. She suggests a 16:8 or 14:10 fasting window for most people.

Supplementation: Dr. Haver supports supplementation when necessary, particularly for nutrients like vitamin D and fiber that can be challenging to get enough of through diet alone.

Tracking Nutrition: Dr. Haver encourages tracking fiber intake as a first step towards improving nutrition. She believes that tracking nutrition with Cronometer can lead to positive changes and help individuals become more aware of their dietary habits.

Impact of Social Media: Dr. Haver shares her experience with growing her platform on social media and the impact it has had on her ability to reach and help more people.

Hysterectomy: Dr. Haver explains the potential health implications of a hysterectomy, particularly when the ovaries are removed. She emphasizes the importance of hormone replacement therapy in such cases.

Hormone Replacement Therapy: Hormone replacement therapy is a core component of menopausal hormone therapy, which includes estradiol (estrogen) and progesterone. Testosterone is addressed separately.

Sleep: Dr. Haver discusses the importance of sleep, particularly during menopause. She shares her personal experience with sleep disruption during menopause and how she managed it.

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