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

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:
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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
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