How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver
Huberman Lab
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
AeroPress: aeropress.com/huberman
Eight Sleep: eightsleep.com/huberman
BetterHelp: betterhelp.com/huberman
InsideTracker: insidetracker.com/huberman
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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, my guest is <a href="https://maryclairewellness.com/">Dr. Mary Claire Haver, M.D.</a>, 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.</p><p>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.</p><p>For show notes, including referenced articles and additional resources, please visit <a href="https://www.hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitality">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: https://drinkag1.com/huberman </p><p>AeroPress: https://aeropress.com/huberman </p><p>Eight Sleep: https://eightsleep.com/huberman </p><p>BetterHelp: https://betterhelp.com/huberman </p><p>InsideTracker: https://insidetracker.com/huberman </p><h2>Timestamps</h2><p>00:00:00 Dr. Mary Claire Haver</p><p>00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp</p><p>00:06:26 Menopause, Age of Onset</p><p>00:09:50 Perimenopause, Hormones & “Zone of Chaos”</p><p>00:14:42 Perimenopause, Estrogen & Mental Health</p><p>00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health</p><p>00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy</p><p>00:29:42 Sponsor: AG1</p><p>00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs</p><p>00:38:18 Women’s Health: Misconceptions & Research</p><p>00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat</p><p>00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake</p><p>00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome</p><p>00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle</p><p>01:05:18 Sponsor: InsideTracker</p><p>01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition</p><p>01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”</p><p>01:24:00 Estrogen & Testosterone: Starting HRT & Ranges</p><p>01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms</p><p>01:37:57 OB/GYN Medical Education & Menopause</p><p>01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”</p><p>01:46:53 Collagen, Cellulite, Bone Density</p><p>01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT </p><p>01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors</p><p>02:01:55 Post-menopause & HRT, Sustained HRT Usage</p><p>02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol</p><p>02:09:09 Male Support; Rekindle Libido</p><p>02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat</p><p>02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter</p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/29)
Show Notes
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
AeroPress: aeropress.com/huberman
Eight Sleep: eightsleep.com/huberman
BetterHelp: betterhelp.com/huberman
InsideTracker: insidetracker.com/huberman
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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, my guest is <a href="https://maryclairewellness.com/">Dr. Mary Claire Haver, M.D.</a>, 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.</p><p>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.</p><p>For show notes, including referenced articles and additional resources, please visit <a href="https://www.hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitality">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: https://drinkag1.com/huberman </p><p>AeroPress: https://aeropress.com/huberman </p><p>Eight Sleep: https://eightsleep.com/huberman </p><p>BetterHelp: https://betterhelp.com/huberman </p><p>InsideTracker: https://insidetracker.com/huberman </p><h2>Timestamps</h2><p>00:00:00 Dr. Mary Claire Haver</p><p>00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp</p><p>00:06:26 Menopause, Age of Onset</p><p>00:09:50 Perimenopause, Hormones & “Zone of Chaos”</p><p>00:14:42 Perimenopause, Estrogen & Mental Health</p><p>00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health</p><p>00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy</p><p>00:29:42 Sponsor: AG1</p><p>00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs</p><p>00:38:18 Women’s Health: Misconceptions & Research</p><p>00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat</p><p>00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake</p><p>00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome</p><p>00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle</p><p>01:05:18 Sponsor: InsideTracker</p><p>01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition</p><p>01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”</p><p>01:24:00 Estrogen & Testosterone: Starting HRT & Ranges</p><p>01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms</p><p>01:37:57 OB/GYN Medical Education & Menopause</p><p>01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”</p><p>01:46:53 Collagen, Cellulite, Bone Density</p><p>01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT </p><p>01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors</p><p>02:01:55 Post-menopause & HRT, Sustained HRT Usage</p><p>02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol</p><p>02:09:09 Male Support; Rekindle Libido</p><p>02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat</p><p>02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter</p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>