Podcast Summary: Habits and Hustle – Episode 514

Guest: Dr. Mary Claire Haver (“The #1 Menopause Doctor”)
Host: Jen Cohen
Release Date: December 26, 2025

Episode Overview

This episode spotlights Dr. Mary Claire Haver, OBGYN and author of "The New Menopause," as she shares critical information about menopause, perimenopause, hormones, and women's health. The conversation is frank, accessible, and empowering, with Dr. Haver debunking common myths and offering practical advice around menopause care, hormone replacement therapy (HRT), lifestyle strategies, and more.

Key Discussion Points & Insights

1. Dr. Haver’s Rise as a Menopause Educator

• Dr. Haver’s skill is "explaining complicated concepts in layman's terms"—what she calls her "superpower" (00:36).
• Her educational outreach began organically on Facebook and exploded during the pandemic, growing quickly on TikTok and Instagram (01:32–03:41).
• She strategically tailors her message to fit each platform and its demographic (03:07).

2. Medical Practice and Social Media

• Dr. Haver still practices medicine two days a week, splitting her time between clinic and social media/educational work (03:50–04:07).
• A large part of her business is now content-driven, using Instagram, YouTube, and TikTok to reach audiences (04:07–04:35).

3. Why Menopause Is Trending

• There's a recent “major uptick” in menopause and hormone content, due to a historical “vacuum” of discussion; Dr. Haver notes the lack of robust menopause training in medical curricula (05:37–06:48).
• Dr. Haver joined forces with other menopause-focused practitioners online—“the Menopause”—to expand the conversation (06:48–07:28).

Understanding Perimenopause and Menopause

4. Definitions and Biology (07:54–13:07)

Notable Quote:
"Menopause is one day in your life. That’s it. Medically, it’s the day that is one year after your last menstrual period...but what it really represents is the end of your ovarian function...the ability to create estradiol and progesterone." – Dr. Haver (07:54)

• Egg Decline: By age 30, women have about 10% of their initial egg supply left; by 40, only 3% (12:00–13:07).
• Perimenopause: Lasts 7–10 years, marked by erratic cycles and hormone “chaos.” The process usually starts between ages 35–45 (13:07–14:08).
• Fertility and Aging: Fertility declines and the risk of chromosomal abnormalities increases as egg quality drops with age.

5. Genetics vs. Lifestyle in Menopause Onset (16:59–17:32)

• Genetics play a major role in menopause timing; a mother’s menopause history is highly predictive.
• Lifestyle factors (smoking, surgery, etc.) can “chip away” at ovarian longevity, but there is no scientifically proven way to extend the life of the ovaries (14:25–15:45).

6. Surprising Symptoms

Notable Quote:
“Estrogen does a lot of fabulous things in our body that we take for granted. It is a hugely powerful anti-inflammatory hormone. And when it goes away, we lose resilience to a lot of musculoskeletal inflammation and diseases...” – Dr. Haver (19:41)

• Frozen Shoulder & Joint Pain: Musculoskeletal issues like frozen shoulder can be menopause symptoms, linked to low estrogen (18:52–21:37).
• Systemic Impact: Loss of estrogen affects the brain, heart, gut, muscles, bones, joints, sleep, cholesterol, and visceral fat (21:37).

7. Diagnosing Perimenopause (21:46–23:27)

• Diagnosis is clinical—based on a constellation of symptoms—not hormone levels, as lab tests are unreliable due to hormonal fluctuations (21:46–23:27).

Hormone Replacement Therapy (HRT): Myths & Realities

8. HRT Candidacy and Risks (26:30–34:09)

Notable Quote:
“I look at [HRT] as giving your body back the exact same hormones that you used to make when you were your healthiest to allow these critical processes to continue unfettered as well as they could.” – Dr. Haver (26:48)

• Misconceptions: The WHI study in 2002 used an average participant age of 63, which skewed results and led to widespread fear about HRT and breast cancer; most findings have now been “redacted” (28:00–31:39).
• Who Should (and Shouldn’t) Use HRT: Most should at least have the conversation; it's contraindicated if you have a hormone-sensitive cancer, severe liver disease, or unexplained vaginal bleeding (33:20–33:42).
• Testosterone: Not FDA-approved for women in the U.S.; compounded forms are used off-label for libido and muscle mass (35:34–36:16).

9. Practical HRT Access & Controversies

• Many women seek care in “med spas” or functional clinics due to limited conversation in mainstream medicine (34:11–34:39).
• Dr. Haver strongly cautions against pellet-only providers, which often overdose women with testosterone, causing unwanted side effects (37:24–39:59).

10. Personalization and Dosing

• Dr. Haver: “I try to get my patients [testosterone] in the high normal range...50, 60...not having the beards and the cholesterol and the side effects...” (39:59–44:01).
• She starts with low doses and titrates up, usually using a combination of FDA-approved and compounded therapies as dictated by patient need and availability.

Lifestyle Strategies: Exercise, Weight, Supplements

11. Strength Training Is Essential (46:09–51:59)

Notable Moment:
“If I could go back and talk to that girl, pick up some fricking weight!...All of this is pretty much avoidable...Two to three days a week of progressive load resistance training…” – Dr. Haver (46:37)

• Muscle Loss: Women lose muscle mass post-30 without strength training, leading to frailty and increased fracture risk (46:37–49:07).
• Functional Outcomes: Resistance training prevents the loss of independence and mobility seen in older women.
• Practical Advice: Start with walking, add a weighted vest, and progress to resistance training. Dr. Haver uses an InBody scanner to track true progress (51:01–51:30).
• Heart Health: Strength training is associated with 20–50% decreased cardiovascular risk in women.

12. GLP-1 Agonists (e.g., Semaglutide) and Menopause Fat Gain (52:01–55:06)

• These drugs may help with weight loss, especially when combined with HRT (achieving 30% greater fat loss).
• Dr. Haver stresses the need for careful monitoring to minimize muscle loss and maximize metabolic outcomes during pharmacologic weight loss.

13. Supplements for Menopause (57:08–59:38)

• Supplements are only to “supplement a healthy diet.”
• Key recommendations:
  • Fiber: Aim for 25–35g/day.
  • Vitamin D: Most women are deficient.
  • Collagen: (e.g., Fortibone I) may prevent osteoporosis.
  • Magnesium: Especially L-threonate or glycinate forms for neuroprotection, sleep, and calm.
  • Turmeric: For inflammation, up to a safe limit (liver toxicity risk with excess).
• Dr. Haver cautions about unregulated compounded supplements and advises choosing trusted brands.

Memorable Quotes & Timestamps

• “Menopause is one day in your life. That’s it.” – Dr. Haver, (07:54)
• “Estrogen does a lot of fabulous things in our body that we take for granted. It is a hugely powerful anti-inflammatory hormone.” – Dr. Haver, (19:41)
• “I literally have read every study on the subject...there’s no pill, potion, or whatever anyone says on the internet that will extend the life of those ovaries.” – Dr. Haver (15:33)
• “We have so much work to do.” – Dr. Haver, on medical education and menopause (34:09)
• “If your physician is like, ‘All we do is pellets’—run, because you are there to make them money.” – Dr. Haver, (38:15)
• “Nothing’s better than your 25-year-old ovaries. I can’t put those back in you.” – Dr. Haver, (38:15)
• “Women are much more likely to decrease their cardiovascular risk by 20-50% if they strength train…more than men.” – Dr. Haver, (51:37)

Timestamps for Core Segments

• Dr. Haver’s background, book, and social engagement: 00:36–04:35
• Why menopause is finally trending, and the state of medical training: 05:37–07:28
• Definitions of menopause and perimenopause: 07:54–13:07
• Fertility, egg loss, and impossibility of “extending” ovary life: 13:07–15:45
• Genetics vs. lifestyle in menopause timing: 16:59–17:32
• Frozen shoulder and unexpected menopause symptoms: 18:52–21:37
• Diagnosis by symptoms, not hormone labs: 21:46–23:27
• HRT myths, the WHI study, and risk realities: 26:30–31:39
• Who is/isn’t a candidate for HRT: 33:20–34:09
• HRT access issues, compounding, and pellets pitfalls: 34:09–39:59
• Testosterone for women: why, how, risks: 39:59–44:14
• Strength training, frailty avoidance, and aging well: 46:09–51:59
• GLP-1 drugs for metabolic support and muscle protection: 52:01–55:06
• Supplement recommendations and choosing forms: 57:08–59:38

Resources & Where to Find Dr. Haver

• Website: thepauslife.com – Includes free guides, blog, and actionable resources
• Social Media:
  • @DrMaryClaire or Dr. Mary Claire Haver on Instagram, TikTok, YouTube, and Facebook

Wrap-Up

Dr. Haver’s evidence-based, practical guidance demystifies menopause, encourages proactive conversations with health providers, and underscores the lifelong benefits of strength training and a healthy lifestyle. For anyone navigating menopause or perimenopause, this episode offers actionable pathways and critical myth-busting.

Recommended reading: The New Menopause by Dr. Mary Claire Haver (mentioned at 07:54 and 60:08).