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

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.923.3K Ratings

🗓️ 3 June 2024

⏱️ 138 minutes

🧾️ Download transcript


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 AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman 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 Disclaimer

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Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.


I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.


My guest today is Dr Mary Claire Haver.


Dr Mary Claire Haver is a board certified OBGYN and an expert in perimenopause, menopause, and all aspects of female specific health.


During today's episode, Dr. Haver explains exactly what perimenopause and menopause represent in terms of their underlying psychology and biology


and the specific actions that all women can and should take in order to navigate these stages


in optimal health.


She also describes the things that all women should know and do long before pareminopause arrives


in order to best navigate pareimenopause and menopause once they arrive. We discuss specific


nutritional practices, supplementation practices, as well as conversations that you


should have with your mother and with your physician, in particular your OBGYN, not just as


pereminopause and menopause approach, but at every developmental stage. A fair


amount of our discussion centers around hormone replacement therapy, not just for estrogen, but for


testosterone in women as well, and the many misconceptions and controversies that exist


around hormone replacement therapy for menopause. Dr. Haver explains how the specific timing in which


hormone therapy is initiated plays a key role in whether or not the hormone


therapy is beneficial for women or not. And of course today's discussion gets into ways to offset some of the more


common difficulties associated with menopause including sleep issues, hot flashes,


inflammation, and more. By the end of today's episode, you will have a clear picture from Dr.


Marie Claire Haver about what perimenopause and menopause actually represent the


best way to approach perimenopause and menopause and the various considerations around


hormone therapy and lifestyle choices that can allow any woman to approach the years of


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