My Menopause Routine

Work out, eat, sleep, and repeat! Having a routine in your day-to-day life makes going through menopause less dreadful. These are things I do each day to minimize the amount of stress I feel during the week. Prioritizing your health by taking supplements, getting active, and watching your nutrition is the key to having a seamless menopause journey. Check out the links below to figure out the SPECIFIC toolkit that works for you.

How I Stay Healthy In Menopause: My Menopause Toolkit

How To Advocate For Yourself At Your Healthcare Providers Office: Menopause Edition

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Medical Disclaimer: The information provided does not substitute for professional medical advice. All content, including text, graphics, images, and information, contained on or available through this site is for educational and informational purposes only. Please consult a medical professional or health care provider if users seek medical advice, diagnosis, or treatment.

- About Dr. Mary Claire Haver and The Galveston Diet -
Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society.
Dr. Haver was a clinical professor at UTMB and The University of Texas Health Science Center at Houston. Dr. Haver has served as a Hospitalist, Associate Residency Director, and Assistant Professor in her career. In 2021 she opened Mary Claire Wellness, a clinic dedicated to caring for the menopausal patient.
Dr. Haver has amassed over 3 million followers across social media by posting advice for women going through menopause. She understands that menopause healthcare is in dire need of change and is proud to be leading the conversation.
Her educational background and her own experience led Dr. Haver to develop the national bestselling book and online program, The Galveston Diet, a three-pronged lifestyle plan that encourages fuel refocusing, intermittent fasting, and anti-inflammatory nutrition to manage hormonal
symptoms, stabilize weight, and revitalize the body as it ages to provide benefits that will last a lifetime. Dr. Haver is working on her second book,
The New Menopause, which will be released in the Spring of 2024.

#menopause #perimenopause #womenshealth #galvestondiet #pauselife #thenewmenopause

[mariec.]

59 female, Can only watch her short videos. Her truth hits so hard for me. I shed a tear that I went thru so much of the painful things she talks about. Starting at 50 yrs old so many doctors stopped listening to me. One even laughed 😮 when i told him i was in pain and was worried...🥀My health and quality of life has been crap these past 3 yrs, but at least now I feel like I have some knowledge, power and a road map.🙏🏽

[geraldinegranger]

Adding more healthy fats (avocado, olive oil, salmon) to my diet along with cutting carbohydrates and intermittent fasting has been super helpful. I’m 57 btw.

[clinicwithpurpose]

Your channel has changed my life. I am now aware and informed of what is going on in my body. Thank you so much for sharing.

[JadeA]

* I believe she made a mistake when she was speaking of estradiol patches. You change that patch twice a week, not twice a day. 🙏

[ReginaDillardLifestyle]

I agree with your recommendation. I apply my patch only once per week, as the lowest dose was causing break-through bleeding...all better now. I also take progesterone. I exercise 4-5 days/week with strength training 2-3x/week. I'm about 85% plant-based and include Garden of Life Sport Protein Powder with my smoothies and supplement with Raw Probiotics, Magnesium (liquid), Omega 3, Vitamin D, and Chlorophyll in water. I do journal, meditate, and spend time in nature as much as I can, weather permitting. I have had a CBT therapist since 2020. I never take on more than I know I can handle and I've learned the magic word "No". This alone greatly reduces stress. This is certainly a new way of life for me, but I'm doing well.

[dasiy]

46 yr old who went through surgical menopause at 45.
Trans dermal estradiol patch x2 a week. Magnesium complex, MSM, vitamin D3, perfect amino’s, greens powder, digestive enzymes. prioritize sleep, prioritize protein/amino acids. Mostly whole food nutrition. Exercises of all kinds with strength, training and cardio variations, meditation and breath work, daily movement, like light walking, ❤

[monicarose]

I am an Iyengar yoga teacher & it helps myself & my students with all kinds of things from relaxation to digestion to joint stiffness.

[sarahbell]

I'm loving these videos! I'm only in early 40s and is really struggling big time with perimenopause. Watching these videos finally gave me to courage to book an appointment and talk to my doctor about it. Sadly all she said to me was come back when your 50!!! 😞😞😞 So these video's seem to be all i have at moment. Would love a video on preimenapause!!

[jodylynnmarino]

I am 55 and lost my my to dementia at 64. I didn't grow up with parents who cared about nutrition or exercise. My health is poor. I live in colorado springs and am for the first time looking for a doctor to help me get on track. I am post menopause I have not had a period in 5 years. I don't sleep and my nutrition needs a lot of help . I want to live for myself and my children and grandchild. So I can teach them how to be the best version of themselves. I just don't know where to start

[cyndiegarrett]

Berries, D3, magnesium 2X daily, tumeric, stay active daily, strength training, collagen every day, greens, grass fed whey, maca daily, whole fat foods, nuts daily. I’m 52 and have lost 4lbs. Using heaving weights also. I don’t take hormones and haven’t had menopause symptoms.

[noh_chakee]

Started taking MagTech with 3 different types of magnesium, colostrum in my matcha with collagen. Also incorporated strength training and this boosted libido, and I think helped with atrophy. I am pretty much ketovore with no sugar, refined grains, etc. I eat lots of protein first thing in the morning and last meal of the day is about 3-4pm. I think this has helped my sleep as well. Scripture reading and prayer in the evening with no cell phones or computer after 6pm.
Find what works for you! It is an interesting time of life for sure.

[Joanne_FijiGirl]

46 year old going through perimenopause. Strength training 3 days a week and walking every day (even if it’s 20mins - just getting sunlight and fresh air helps). Fresh juiced turmeric with ginger, a whole orange and couple apples maybe 3 times a week is also helpful I feel with inflammation and just a good source of vitamin c. I also take noni juice every morning. I’ve tried so many things and these seem to help with my perimenopause symptoms. + just intentionally trying to let go of stuff (whether is physical or emotional ) . Thankyou for sharing wisdom with this demographic of women Dr Haver❤

[sissy]

So I started early at 36, now 39 and definitely progressed. Been doing collagen, probiotics, ashwagandha at night, some other vitamins and omega 3, 6&9, just ordered magnesium. Water is my best friend and getting a gym membership and working on getting a good night sleep every night. Herbal tea and meditation helps tremendously when stressed. L-Theanine and adaptogens calm are my go to for tea.

[everyoung]

Staying hydrated, exercising, journaling meditation, intermittent fasting, that includes a healthy diet, and supplements. Having fun outlets along with good positive energy. Learning new things and oh and the glue to make it all stick... don't forget a little roll in the hay once or twice a week. 😉

[whitneymartinez]

So far I have been able to manage all of my symptoms through diet, exercise, and supplementation. Going on a WFPB diet has made all the difference in the world as far as inflammation and other perimenopausal symptoms. This one change has eliminated almost all of the negative symptoms and has for the past almost 3 years now. I believe adding soy into my diet has helped my night sweats. As in, they're gone. I also lift heavy, go light on cardio, take vit d3, Omega 3's, a probiotic, and B12.

[kasial]

Great video, thanks. I’m 51. I weight train, fast regularly, eat high protein lb per body weight, walk, a little running. I take moringa powder, collagen, vitd3K2, fiber supp, creatin. I had 2 kids after 40 so I have 2 active boys 8 and 10 so I need energy!

[aprilbromiley]

I’m 56 and living in Boquete Panama so we do not have the many options that some have. I suffered so badly…for so long. I felt so alone. I asked a woman once how she got through menopause and she said, “Simple…I didn’t talk about it.”. It was heart breaking. You are my tool kit Dr. Mary Claire Haver, MD! Also My tool kit is getting blood work done every 3 months to see what is going on. Only until I get everything balanced out…I will continue this. I found out I can get the low dose testosterone and that is good. My bloodwork showed I have next to none. It also showed I have to reduce my progesterone…how would I ever know that by guessing?! With the help of a gynecologist that is willing to do video appointments from Panama City, Central America …I’m balancing out gradually with knowledge. I can not put into words my gratefulness for finding your channel. You’ve added so much quality to not just my life…but for my family as well. I no longer feel so isolated. I feel like I’m creating a new me…and I like her! Love to you Mary Claire~!

[electricpeach]

Menopause wellness looks a lot like wellness at most stages of a woman’s life. Thanks for the tips!

[Kim-boug]

Your advice is always great and straightforward. I have PCOS and navigating menopause. I added vitamin c with quecetin & trans-resveratrol plus a b complex with ashwagandha to my supplements. I also take my evening magnesium in my body butter…I think the evening routine helps me relax and sleep better.

[angela]

Very clear helpful straightforward video. Thank you.
I take magnesium and Nutritional Yeast for B Vitamins. Prioritise sleep and stress reduction. I exercise and strength train. Limit alcohol. I am finding weight gain a real issue though. I am seemingly doing all the right things but my weight seems to still be going up. My Dr offered me Femoston. But I am not sure it’s the right for me so haven’t taken it up.