The Ultimate 2026 Menopause Cheat Sheet - Dr Mary Claire Hayver, Dr Kelly Casperson & More!

In this conversation, we break down what actually changes during midlife from muscle loss and visceral fat gain to sleep disruption, libido changes, and brain fog, and why “eat less and move more” stops working. We cover what science says works, what’s a waste of time, and how women can take back control of their health with the right training, nutrition, and hormone support.

This is not about quick fixes. It’s about understanding your physiology and working with it.

In this episode, we cover:

• Strength training after 35 is mandatory, not optional, if you want to keep muscle, bone density, and metabolic health.

• Visceral belly fat increases during menopause by default, but it can be managed with the right training, nutrition, and hormone support.

• Most women under-eat protein, accelerating muscle loss, frailty, and long-term health decline.

• Hormone therapy is not a weight-loss solution, but it improves sleep, energy, and how well lifestyle changes work.

• Creatine combined with resistance training is one of the most effective and underused tools for midlife women.

• Sleep is the force multiplier for appetite regulation, mood, and consistency.

If you’re navigating perimenopause or menopause and feel like your body suddenly stopped playing by the rules, this episode is essential listening.

For more resources:

Dr Mary Claire Haver: https://www.instagram.com/drmaryclaire/

Dr Rachel Rubin: https://www.instagram.com/drrachelrubin/

Dr Kelly Casperson: https://www.instagram.com/kellycaspersonmd/

Dr Shauna Watts: https://www.instagram.com/dr.shaunawatts/

Follow Dr Shauna and the podcast on social:

Podcast Website: ⁠www.allaboutyoupod.com⁠

Instagram: https://www.instagram.com/allaboutyou_withdrshaunawatts

LinkedIn: https://www.linkedin.com/in/shauna-watts-a903a5247

Disclaimer: This podcast and any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice. Information is provided for educational and entertainment purposes only.

00:00:00 – Why Midlife Health Needs a Reset

00:01:02 – What This Episode Will Change

00:01:54 – Muscle Loss After 35

00:02:24 – Why Belly Fat Increases

00:05:24 – Protein Needs in Midlife

00:06:55 – Eating for Muscle and Metabolism

00:09:18 – Supplements That Actually Matter

00:11:18 – Creatine for Women

00:12:48 – Lifting With Osteopenia or Osteoporosis

00:13:49 – Why Women Stop Vaginal Hormones

00:17:04 – Vaginal Estrogen vs DHEA

00:20:13 – Genital Urinary Syndrome Explained

00:21:56 – Why Testosterone Matters for Women

00:24:55 – “I Feel Like Myself Again”

00:27:17 – Access to Hormone Therapy

00:33:58 – Vaginal Estrogen Safety Myths

00:39:34 – Sex and Desire in Midlife

00:44:50 – Testosterone and Libido

00:49:38 – When Hormones Start Working

00:54:48 – Sleep Changes Everything

* Visceral fat

* Belly fat menopause

* Protein for women

* Strength training for women

* Creatine for women

* Testosterone for women

* Estrogen therapy

* Vaginal estrogen

* Vaginal DHEA

* Genital urinary syndrome of menopause

* Osteoporosis prevention

* Bone density women

* Sleep and menopause

* Brain fog menopause