The Jamie Kern Lima Show

Episode: Menopause Masterclass Pt 3 — Your Menopause Toolkit, Free Resources & Exactly What to Ask Your Doctor!

With Dr. Mary Claire Haver (Jan 13, 2026)

Episode Overview

This episode is the third part of Jamie Kern Lima’s Menopause Masterclass series with renowned menopause expert Dr. Mary Claire Haver. The central theme is empowering women with a comprehensive menopause “toolkit”: practical guidance, actionable resources, a conversation starter for doctors, and clarity on exactly what to ask for during medical visits. Dr. Haver addresses the reality that most doctors receive minimal menopause training, offers tools for self-advocacy, and demystifies supplements, screening, and telehealth. The tone is encouraging, conversational, and deeply focused on helping listeners take control of their hormonal health journey.

Key Discussion Points & Insights

1. The Reality: Minimal Menopause Training Among Doctors

• Vast Practitioner Knowledge Gaps
  • "You've said 9 out of 10 doctors get hormone replacement therapy wrong... Getting your medical degree, you had one hour of training around menopause, and then your specialty degree, six hours of training and that's it."
    — Jamie Kern Lima (00:00)
• Most OB/GYNs are not trained to routinely screen, diagnose, or treat menopause or perimenopause.
• Patients may need to act as their own advocates and educate their physicians.

2. Building Your Menopause Toolkit (09:53, 10:09)

Dr. Haver details the core components of a robust, personal menopause toolkit:

• Medical Planning
  • Not a one-size-fits-all approach; individualized for the next “glorious 30 years.”
• Health Screenings
  • Full-body analysis: muscle mass, fat distribution (visceral, subcutaneous), nutrition and inflammation markers.
• Pharmacology
  • Hormone Replacement Therapy (HRT); Non-HRT options.
  • Supplements only to address nutritional gaps—not as "cures."
• Lifestyle Focus
  • Movement: Weight-bearing exercise to combat osteoporosis and frailty.
  • Nutrition: Prioritize plants and protein for muscle mass and visceral fat reduction.
  • Stress Reduction: Setting boundaries and self-prioritization.
  • Sleep optimization: Avoid long-term melatonin, Benadryl, or sedatives due to dementia links.

“We’re building a plan for you to have that next 30 years be as glorious as it should be. ... Lowering, putting those boundaries up, protecting her mental health, putting her own oxygen mask on first, giving her permission to put herself and her health first so she can take care of everybody else.”
— Dr. Mary Claire Haver (02:42, 10:09)

3. Self-Advocacy With Your Doctor

• You don’t have to "break up" with your doctor (14:21, 17:20)
  • Start the menopause conversation if your doctor isn’t.
  • Ask directly about their menopause training:
    “How much training have you received in menopause care? Do you feel competent?”
  • Share up-to-date guidelines from authoritative societies (downloadable from The Menopause Society).
• Routine screenings like pap smears can stay with your regular docs.
• If necessary, see a menopause specialist for hormonal support and communicate results with your main OB/GYN.

"You may start to bridge their awareness and knowledge so that they can be a better provider."
— Dr. Mary Claire Haver (14:54, 15:47)

4. Practical Steps Before/At a Doctor’s Visit

Scheduling & Insurance

• Make a separate "problem visit" — not part of your well-woman exam.
  • “How do we ask for that visit? What is it called?”
  • “It’s a problem visit. And your problem is menopause.”
    — Dr. Mary Claire Haver (01:21, 19:09)
• Make the first morning appointment when the doctor is fresh. Arrive fasting in case labs can be drawn (24:36, 25:01).

Key Questions/Tests to Request

• Bring your symptoms and data (using a menopause quiz or PDF guide).
• Ask about standard labs: blood count, cholesterol (including ApoB), and, depending on symptoms, full thyroid panel and other hormone levels.
• Emphasize hot flashes (as this is a “universal” menopause flag for most doctors).
  • “Be very clear, very specific... Most doctors, if they hear you have hot flashes... then take the consideration that maybe you’re in perimenopause or menopause seriously.”
    — Dr. Mary Claire Haver (25:56, 26:30)

Myth-Busting

• You do not need to go a full year without a period to begin hormone therapy — eligible during perimenopause, menopause, postmenopause (27:11).

5. Self-Education & Free Resources

• Take validated quizzes (e.g., Greenscale, Menopause Quiz on Dr. Haver’s website) to assess symptoms—goes beyond just period/hot flash tracking (16:15).
• Use telehealth and national hotlines for info (alloyhealth.com, MIDI Health, Evernow).
• Download Dr. Haver's PDF guides and check her blog for further lab/test suggestions.

6. Supplements and Nutrition—What Works (and What’s Hype?) (27:39)

• There’s no supplement that can “resuscitate” ovaries or stop menopause.

• Supplements may help fill dietary gaps — especially:

  • Vitamin D (with K2 for absorption, due to widespread deficiency),
  • Omega-3 (fatty acids, if diet is low in fatty fish),
  • Fiber (aim for 25–35 grams/day for gut health — most get only 10g).
  • Fiber sources: whole avocado (1/3 daily need, 31:33), beans, legumes, plant foods.
  • "If she can get all her fiber from food, I’m like, yay, you don’t need to spend money on this.” (30:44)

• Phytoestrogens (soy/plant-based) may offer mild hot flash relief, but nothing matches estrogen’s efficacy.

• "We don't have a menopause cure in the supplement world..." (27:39)

7. Telehealth for Menopause Care (37:31)

• Telehealth platforms focus exclusively on menopause and vetted for safety:
  • Alloy Health, Evernow (do not take insurance but are affordable, available in all states),
  • MIDI Health (accepts insurance).
• Telemedicine can prescribe most menopause meds except testosterone (due to varying state regulations and FDA policies).
• Continuity of provider on telehealth may vary.

8. Encouragement & The Power of Self-Belief

• Jamie and Dr. Haver repeatedly reinforce self-worth and the necessity of prioritizing one’s health:
  • “Every woman deserves to feel like a rock star… How can I help you facilitate that?” (14:53, 14:54)
  • "Being the CEO of your own health." (15:47)
• Strong > skinny: Focus on building strength and muscle for quality of life and longevity (32:56).

Notable Quotes & Memorable Moments

• On Finding Out If Your Doctor is Menopause-Trained:
  “Ask them, how much training have you received in menopause care? Do you feel competent?”
  — Dr. Mary Claire Haver (14:54)
• On the Start of the Journey:
  “Every woman deserves to feel like a rock star. How can I facilitate, help you facilitate that?”
  — Dr. Mary Claire Haver (14:54)
• On Symptoms to Emphasize:
  “If you’re having hot flashes, make sure you really, really stress that you’re having hot flashes.”
  — Dr. Mary Claire Haver (25:56)
• On Supplements:
  “We don’t have a menopause cure in the supplement world... What we do have is the ability to fill nutritional gaps.”
  — Dr. Mary Claire Haver (27:39)
• On Fiber:
  “A whole avocado will give you like a third of your fiber for the day. ... It’s serving a bean, so one of my favorite things — I have all these dense bean salad recipes.”
  — Dr. Mary Claire Haver (31:33)
• Empowering the Listener:
  “You may need to start the conversation if they’re not screening [for menopause]. ... Be the CEO of your own health.”
  — Dr. Mary Claire Haver & Jamie Kern Lima (14:21, 15:47)

Timestamps for Major Segments

• 00:00–01:34 — Doctors’ lack of menopause education; self-advocacy.
• 02:42–03:28 — Elements of the menopause toolkit.
• 09:53–12:14 — Building the toolkit: clinic approach, patient experience.
• 14:21–17:13 — Interacting with under-trained doctors, resources.
• 18:24–19:18 — Scheduling a "problem visit" vs. routine screening.
• 24:36–26:30 — How to prepare for medical visits, which symptoms to stress.
• 27:39–30:44 — Supplements: facts, myths, and Dr. Haver’s recommendations.
• 31:33–32:50 — Fiber goals and practical meal tips.
• 37:31 — Telehealth: top resources and limitations.

Toolkit Resources Mentioned

• Website Menopause Quiz (Greenscale): Dr. Haver’s site.
• The Menopause Society: Download latest physician guidelines.
• Free Hotline: Let’s Talk Menopause (in partnership with Alloy Health).
• Telehealth Platforms: Alloy Health, Evernow, MIDI Health.
• Dr. Haver’s PDF Guides and Blog: Practical test lists, conversation starters.
• Books: The New Menopause (Dr. Haver), upcoming The New Perimenopause.

Tone & Closing

The conversation is energetic, empathetic, and grounded in advocacy. Jamie and Dr. Haver celebrate self-worth, advocate for women standing up for their health needs, and provide actionable information — making this episode a practical masterclass for anyone navigating menopause.

For Those Starting Their Journey

You don’t have to become a menopause expert overnight or switch doctors. Equipped with quizzes, symptom tracking, and the right questions, you can take charge now — and know you’re not alone.

"Every woman deserves to feel like a rock star." — Dr. Mary Claire Haver
"Being the CEO of your own health." — Jamie Kern Lima

Next Episode Teaser:
Don’t miss Part 4, diving into GLP-1 weight management drugs, muscle, and beyond!

Links for more:

• Dr. Haver’s resources
• Jamie Kern Lima’s show
• Menopause Society
• Free hotline & telehealth info:, Alloy Health, Evernow, MIDI Health

Share this summary with every woman you know — it just might change her life.