Huberman Lab

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

Jun 3, 2024

Dr. Mary Claire Haver, a board-certified OB/GYN and menopause expert, shares vital insights on navigating perimenopause and menopause. She discusses the biological changes and symptoms women experience, emphasizing the impact on body composition and mental health. Key strategies for improvement include nutrition, resistance training, and sleep. The conversation also covers hormone replacement therapy, contraception options, and practical advice for symptom management, empowering women to enhance their health during these critical life stages.

02:18:31

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Episode guests

Mary Claire Haver

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Quick takeaways

Perimenopause and menopause represent significant changes in women's biology and psychology, signaling the end of ovarian function and sex hormone decline.

Hormone replacement therapy, especially estrogen and testosterone, is crucial for managing menopause symptoms effectively, emphasizing optimal timing and debunking misconceptions.

Nutrition plays a vital role in combating menopausal challenges, focusing on fiber-rich foods, varied diets, and adequate protein intake to preserve muscle mass.

Gut microbiome changes during menopause can lead to symptoms like dry skin and bloating, highlighting the importance of supporting gut health through fiber-rich foods and fermented options.

Resistance training, weighted vests, and collagen supplementation can benefit bone density and muscle strength during menopause, while hormone replacement therapy can aid in symptom management and overall health preservation.

Deep dives

Understanding Perimenopause and Menopause

Perimenopause and menopause represent changes in underlying psychology and biology for women, signaling the end of ovarian function due to the depletion of eggs and a decline in sex hormone production. Dr. Haver emphasizes the importance of knowing about perimenopause long before it arrives to navigate menopause effectively.

Recognizing Symptoms of Hormonal Imbalance

01:41

The Role of Diet and Fiber in Inflammation and Menopause

01:13

Hormones and Neurotransmitters in Brain Health During Perimenopaus

02:10

Supplements and Exercise for Menopause

01:38

Intro

2min

Exploring Quality Products for Health and Well-Being

4min

Understanding Menopause: Beyond the Basics

21min

Understanding Hormonal Therapies: Contraception vs Menopause Treatment

2min

Exploring Birth Control: Options, Benefits, and Risks

6min

Birth Control and Menopause: Unpacking Misconceptions

9min

Navigating Menopause: Health and Nutrition Strategies

20min

Overcoming Gym Intimidation and Understanding Menopause Symptoms

3min

Navigating Menopause: Hormone Therapy Insights

13min

10.

Understanding Hormone Replacement Therapy for Menopause

13min

11.

Hormonal Treatments and Their Effects on Menopause Symptoms

2min

12.

Navigating Menopause: Estrogen and Beyond

11min

13.

Navigating Nutritional Supplements for Optimal Health

3min

14.

Understanding Protein and Hormone Health

6min

15.

Navigating Menopause and PCOS: A Holistic Approach

21min

16.

Engaging with Resources and Community Support

2min

In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.

We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

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Timestamps

00:00:00 Dr. Mary Claire Haver

00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp

00:06:26 Menopause, Age of Onset

00:09:50 Perimenopause, Hormones & “Zone of Chaos”

00:14:42 Perimenopause, Estrogen & Mental Health

00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health

00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy

00:29:42 Sponsor: AG1

00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs

00:38:18 Women’s Health: Misconceptions & Research

00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat

00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake

00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome

00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle

01:05:18 Sponsor: InsideTracker

01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition

01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”

01:24:00 Estrogen & Testosterone: Starting HRT & Ranges

01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms

01:37:57 OB/GYN Medical Education & Menopause

01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”

01:46:53 Collagen, Cellulite, Bone Density

01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT

01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors

02:01:55 Post-menopause & HRT, Sustained HRT Usage

02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol

02:09:09 Male Support; Rekindle Libido

02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat

02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

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Huberman Lab

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Understanding Perimenopause and Menopause

Hormone Replacement Therapy and Timing

Offsetting Menopausal Difficulties

Nutritional Practices and Protein Intake

Gut Microbiome Changes in Menopause

Supporting the Gut Microbiome

Fasting and Nutrition in Menopause

Resistance Training and Hormone Replacement Therapy

Impact of Hormone Replacement Therapy on Health in Menopausal Women

Considerations for Hormone Replacement Therapy and PCOS Treatment

Recognizing Symptoms of Hormonal Imbalance

The Role of Diet and Fiber in Inflammation and Menopause

Hormones and Neurotransmitters in Brain Health During Perimenopaus

Supplements and Exercise for Menopause

Thank you to our sponsors

Timestamps

Remember Everything You Learn from Podcasts