Menopause Masterclass Pt 3: Your Menopause Toolkit, Free Resources & Exactly What to Ask Your Doctor! With Dr. Mary Claire Haver

Summary

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)

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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.

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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).

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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)

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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.

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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.

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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.

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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

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

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Links for more:

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

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

Transcript

[Jamie Kern Lima]

You've said 9 out of 10 doctors get hormone replacement therapy wrong or hormone therapy wrong or just aren't educated. You've, you know, you've shared that. Getting your medical degree, your four year medical degree, you had one hour of training around menopause and then your four year specialty degree, six hours of training and that's it.

[Dr. Mary Claire Haver]

You don't necessarily have to break up with your doctor. You know, it's. You may need to start the conversation if they're not screening it for you. We're not even trained to screen for perimenopause and menopause symptoms. You have to bring it up to your doctor and if they're open and honest, ask them, how much training have you received in menopause care? Do you feel competent? You know, and if they don't, hand them the latest guidelines from the. They're downloadable from the Menopause Society. Tell them to take a look. Say, I'd like to try this for three months.

[Jamie Kern Lima]

For the person that's like, oh, gosh, well, I want to keep my doctor. And also I think they might not know anything about menopause, but I like them.

[Dr. Mary Claire Haver]

You still need a pap smear, you still need routine screening. All that stuff still has to be done. You can keep your gynecologist for that.

[Jamie Kern Lima]

Yeah.

[Dr. Mary Claire Haver]

And just tell them, you know, you weren't comfortable with menopause. I totally get that. And so I.

[Jamie Kern Lima]

What a gift that they can start by having their own evidence.

[Dr. Mary Claire Haver]

Yes.

[Jamie Kern Lima]

To walk into that doctor's office with.

[Dr. Mary Claire Haver]

You need to go in and make a problem visit, like a non well woman exam or I'm coming in to talk about menopause. When you go in to talk about menopause, that is a specific visit. If you want to use your insurance.

[Jamie Kern Lima]

How do we ask for that visit? What is it called?

[Dr. Mary Claire Haver]

Problem visit.

[Jamie Kern Lima]

A problem.

[Dr. Mary Claire Haver]

Standard language and, you know, so not preventative visit. No.

[Jamie Kern Lima]

Problem visit.

[Dr. Mary Claire Haver]

It's a problem visit. And your problem is menopause. Mm.

[Jamie Kern Lima]

When you walk into your doctor, what are the key questions you can ask them to know if they really do know what they're talking about? What are the key tests you should ask to have done?

[Podcast Narrator]

Back by ultra popular demand, one of the top menopause doctors in the world, Dr. Mary Claire Haver, is here in this Part 3 Menopause Masterclass episode where.

[Jamie Kern Lima]

We'Re giving you your menopause toolkit today, including the tests you need to ask your doctor for how to prep for your next appointment. Right now, 1.2 billion women are in Perimenopause or menopause.

[Podcast Narrator]

And whether or not you're experiencing this personally in your life right now, I.

[Jamie Kern Lima]

Guarantee you someone in your life is what resources are available for free and so much more.

[Podcast Narrator]

And whether today you're listening for yourself or because someone you love shared this.

[Jamie Kern Lima]

Episode with you, I want to welcome you to the Jamie Kern Lima show podcast family. How do I build my own menopause toolkit? What are the elements, the components that each of us need?

[Dr. Mary Claire Haver]

Yeah, we don't just slap estrogen patches on everyone and kick you out the door. Right. We are building a plan for you to have that next 30 years be as glorious as it should be. 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. We've been socialized and trained to take care of everyone's needs and then ourselves last. And then what happens? Pharmacology, hrt, non HRT options, supplements. Where are the gaps in your nutrition? Do you need some extra fiber? How's your vitamin D? What about magnesium? Sleep optimization, the pitfalls of melatonin for long term use, of Benadryl for long term use of sleep, sedatives for long term use. And how those three medications have been linked to dementia.

[Jamie Kern Lima]

Defining menopause by a range of ages. 46 to 55. Perimenopause can start 7 to 10 years before that day. For a woman listening, sharing this conversation with us right now, what are some websites they can go to to find out am I potentially in perimenopause? Am I potentially in menopause?

[Dr. Mary Claire Haver]

We have a quiz you can look up Greenscale these telemedicine options. Let's talk. Menopause now has a free hotline. It's just someone to talk to who knows what they're talking about. You want to make that first morning appointment when your doctor's fresh. Go in fasting in case they can get blood work done that day.

[Jamie Kern Lima]

So you might not have anything ordered yet. Go in fasting so you're ready.

[Dr. Mary Claire Haver]

You can discuss with your doctor and based on the symptoms that you're having so that those tests will be covered by insurance. If you're having hot flashes, make sure you really, really shake stress that you're having hot flashes.

[Jamie Kern Lima]

This is good.

[Podcast Narrator]

This is good.

[Jamie Kern Lima]

I want to make sure everyone catches this because I would never suggest anyone say anything that's not true. And also if you have, let's just say any of the other 70 plus symptoms there may be doctors out there that unless they hear you're having hot flashes, maybe they don't even order the test.

[Dr. Mary Claire Haver]

Another big myth a lot of doctors.

[Jamie Kern Lima]

Don'T realize is will you talk about supplements?

[Dr. Mary Claire Haver]

We mix our vitamin D with vitamin K to increase absorption so we have better bioavailability fiber. American women are only getting probably 10 grams of fiber in their diet per day. We need 25 to 35, plus, she can get all her fiber from food. I'm like, yay, you don't need to spend money on this.

[Jamie Kern Lima]

So when you say 35 grams, what does that look like?

[Dr. Mary Claire Haver]

What does it look like? That's a whole avocado. So a whole avocado will give you like a third of your fiber for the day. So that's 10 to 12 grams in a whole avocado.

[Jamie Kern Lima]

And then strong over skinny. This is such a gift that you are sharing experiences and data from thousands of patients and exactly what you do, because a lot of doctors don't do that. When we go to appointments, they have two seconds and we barely even get a question. And they're working so hard, all of it. And you were that girl. You talk about telehealth. What are some of your favorite telehealth resources and then some of your favorite websites that everyone can just start stocking into their. Into their toolkit?

[Dr. Mary Claire Haver]

Right now there are three.

[Podcast Narrator]

Whether you're a man or a woman.

[Jamie Kern Lima]

Menopause is going to affect you because.

[Podcast Narrator]

It'S going to affect 50% of our society right now. Whether you or someone you love is.

[Jamie Kern Lima]

Experiencing perimenopause, which can start at 30.

[Podcast Narrator]

Or even younger, or menopause, which can typically start in your 40s, 50s, or 60s.

[Jamie Kern Lima]

There is so much conflicting information about the subject, so few doctors are well trained, and there's so many things our mothers didn't tell us or even know about it.

[Podcast Narrator]

And it's time that you feel informed about what's going on with your body.

[Jamie Kern Lima]

Your brain, and your hormones.

[Podcast Narrator]

Today is your menopause masterclass. And you're going to leave this episode.

[Jamie Kern Lima]

With your own menopause tool toolkit equipped.

[Podcast Narrator]

With the info and tools you need.

[Jamie Kern Lima]

That I know are going to impact your life today, whether it's how to sleep better, understand what's a menopause myth, and what's the truth. Lose belly fat or stop suffering.

[Podcast Narrator]

Finally, my guest today, many call her the top menopause doctor on the planet.

[Jamie Kern Lima]

Dr. Mary Claire Haver, is going to take us from feeling powerless to powerful.

[Podcast Narrator]

On everything your doctor forgot to mention on topics including the exact tests you.

[Jamie Kern Lima]

Need to ask your doctor for during your next visit.

[Podcast Narrator]

The three stages of menopause on what's actually happening in your body, on your changing hormones on hormone replacement therapy, including the risks versus the benefits should you do it, how and when on belly fat and weight gain linked to menopause.

[Jamie Kern Lima]

And what you can do about it.

[Podcast Narrator]

Right now and on the surprising symptoms happening to so many women that go untreated and overlooked by the majority of.

[Jamie Kern Lima]

Doctors who just aren't as well informed as they could be.

[Podcast Narrator]

Today is a masterclass from the master of menopause herself. Dr. Mary Claire Haver is a board.

[Jamie Kern Lima]

Certified certified obstetrics and Gynecology specialist and certified Menopause practitioner from the Menopause Society. She's also a certified culinary medicine specialist.

[Podcast Narrator]

From Tulane University, a best selling author.

[Jamie Kern Lima]

Of multiple books including her brand new.

[Podcast Narrator]

Book, the New Menopause.

[Jamie Kern Lima]

She's also the founder of the Mary Claire Wellness Clinic. She's a mom of two, a wife and a woman on a mission who.

[Podcast Narrator]

Saved says that while menopause is inevitable, suffering doesn't have to be. And she is here to help you and me today and for everybody new to this episode.

[Jamie Kern Lima]

Can you do me a favor? If you like the show and the.

[Podcast Narrator]

Guests that I bring you, please hit the subscribe or follow button on the app.

[Jamie Kern Lima]

You're listening or watching on it truly means the world to me and thank you.

[Podcast Narrator]

And I want to remind you this.

[Jamie Kern Lima]

Episode is not just for you and me.

[Podcast Narrator]

Please share this with every single woman.

[Jamie Kern Lima]

That you know because what you are about to hear will change your life and hers.

[Podcast Narrator]

Welcome to the Jamie Kern Lima Show.

[Jamie Kern Lima]

Oprah, how have you defied the odds?

[Dr. Mary Claire Haver]

Her show is unlike any I've ever done. A revelation. When you listen, it feels like a hug. But your brain and your spirit and your heart is like wow.

[Podcast Narrator]

Melinda French Gates When I look into.

[Dr. Mary Claire Haver]

Jamie's eyes, I feel like I am on some other cosmic level with her. I could see the light around her. She's infused with light.

[Podcast Narrator]

Imagine overcoming self doubt, learning to believe in yourself and trust yourself and know you are enough. Welcome to the Jamie Kern Lima Show.

[Dr. Mary Claire Haver]

Jamie Kern Lima is her name. Everybody needs Jamie Kern Lima their life. Jamie Ker.

[Jamie Kern Lima]

Jamie, you're so inspiring.

[Dr. Mary Claire Haver]

Jamie Kern Lima.

[Jamie Kern Lima]

Building our menopause toolkit. Toolkit. Our menopause toolkit. Can you share with everyone listening just, just granularly, what are the elements, the components that each of us need to have a strong menopause toolkit?

[Dr. Mary Claire Haver]

So in our menopause Clinic. We don't just slap estrogen patches on everyone and kick you out the door, right? We are building a plan for you to have that next 30 years be as glorious as it should be. And that is not just pharmacology, that is nutrition. So everybody gets a body scan when they come in and we measure their muscle mass, we look at fat distribution in the viscera, subcutaneous fat. We go there, you know, how much belly fat does she have? How's it affecting her health? We do a full blood work panel, almost functional esque, you know, looking at nutrition markers and inflammation markers. So I can really help guide her through this. Okay, so we talk about movement. What is she doing for exercise if she has low muscle mass? We start long conversations about weight training and how that's going to affect her risk of osteoporosis and frailty as she gets older. We talk about stress reduction. I cannot, you know, 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. And that is a pretty radical concept for some women who we were been socialized and trained to take care of everyone's needs and then ourselves last. And then what happens? Nursing home, Long time in a nursing home. So we talk about pharmacology, hrt, non HRT options, et cetera. We talk about supplements. What supplements? Supplement, nutritional supplements. Where are the gaps in your nutrition? Do you need some extra fiber? How's your vitamin D? Really hard to get enough vitamin D in our diets. You know, would turmeric be helpful? What about magnesium? We kind of try to fill the gaps in for her and get her to where she is absolutely functional. We talk about sleep, sleep optimization. We talk about the pitfalls of melatonin for long term use, of Benadryl for long term use, of sedatives for long term use, and how those three medications have been linked to dementia. Long term, probably not so much the medication. It's just that people who don't sleep well end up with dementia quicker and longer.

[Jamie Kern Lima]

Hearing you describe a patient visit is. I know I'm thinking of every person listening right now.

[Dr. Mary Claire Haver]

It's a privilege.

[Jamie Kern Lima]

That is my dream.

[Dr. Mary Claire Haver]

That is my privilege.

[Jamie Kern Lima]

So I want to. Because here's what I love. First, everyone needs to pick up your book, the New Menopause. And I know you're working on another book called the New Perimenopause. And you know, we've talked about kind of defining menopause By a range of ages 46 to 55, usually around that kind of range is when it may happen, defined by, you know, the first day you don't have a period starting for an entire year. Perimenopause can start seven to 10 years before that day. And so many symptoms can be present in your life. And I just want to, you know, off the top, commend you for just your work and also all the awareness you're bringing to so many of these topics that just, you know, to your point, you've said 9 out of 10 doctors get hormone replacement therapy wrong or hormone therapy wrong, or just aren't educated. You've, you know, you've shared that getting your medical degree, your four year medical degree, you had one hour of training around menopause, and then your four year, your specialty degree, six hours of training, and that's it. And so for a lot of us, even if we're blessed to have really incredible doctors, they likely have no training around menopause, around perimenopause, around hormone therapy, around any of these topics. And so for a person listening right now, I think, you know, picking up your book is such a great tool to take the power into our own hands without even understanding, understanding what these concepts are. And for someone who really likes their doctor and, you know, maybe they, they have a gynecologist that they like and they, they have their routines, you know, but they're listening to us going, okay, my insurance covers my doctor. I don't want to go find new people. I don't, you know, but how do I build my own menopause toolkit? Where do we start?

[Dr. Mary Claire Haver]

So you don't necessarily have to break up with your doctor. You know, it's is you may need to start the conversation if they're not screening it for you. You know, we're not even trained to screen for perimenopause and menopause symptoms. You have to bring it up to your doctor. And that kind of shook me, you know, when I realized I've never asked a patient until now, the first question I say is, how can it be of service to you? And that kind of blows people away, you know, like, how can I serve you? And my favorite answer ever was, I deserve to feel great.

[Jamie Kern Lima]

Yes.

[Dr. Mary Claire Haver]

And I was like, you do. You absolutely do. And thank you for saying that. You know, like, you're, you've motivated and inspired me because every woman deserves to feel like a rock star. And like, how can I facilitate, help you facilitate that? So, yeah, we're gonna talk about your nutrition, we're gonna talk about. But say you go to your wonderful, wonderful ob gyn, you may have to educate, start the conversation. And if they're open and honest, ask them, how much training have you received in menopause care? Do you feel competent? You know, and if they don't, hand them the latest guidelines from the they're downloadable from the Menopause Society. Tell them to take a look. Say, I'd like to try this for three months. I think I'm a good candidate. I read through everything and see what they say. You may start to bridge their awareness and knowledge so that they can be a better provider. Now everybody wants to be a good doctor. These are good people. They just weren't taught.

[Jamie Kern Lima]

When you talk about, let's say, taking, you know, we talk about the idea of being the CEO of your own health. And so for a woman sitting here listening to us, sharing this conversation with us right now, what are some, you know, surveys, websites they can go to right now to enter some of their symptoms, some of their situations, to find out, am I potentially in perimenopause? Am I potentially menopause? What are some of the sites and tools you recommend?

[Dr. Mary Claire Haver]

So we have a quiz called the Menopause Quiz on our website that is a validated scoring system that was developed, the green scale. And it can give you a clue that most light. And it doesn't talk about your periods or hot flashes. And it talks about mental health changes, genital urinary changes. It talks about all aches and pains and that what is the percent chance that your symptoms are related to your hormone changes? And that's really a great place to start because it really puts it into perspective for you. So that's on our website. You can look up Greenscale. Other clinicians have it these telemedicine options. They'll often do these kind of screenings before you even sign up to give you an idea of what's going on. Let's talk. Menopause now has a free hotline available and they're working with Alloy Health. So with the clinicians at Alloy Health, for you to go in and talk, it's just someone to talk to who knows, knows what they're talking about. So, like, we're getting so much better at those resources now.

[Jamie Kern Lima]

Okay. I love this so much because for the person that's like, oh, gosh, well, I want to keep my doctor. And also I think they might not know anything about menopause, but I like.

[Dr. Mary Claire Haver]

Them, you still need a pap smear. You still need routine screening. All that stuff still has to be done. You can keep your gynecologist for that.

[Jamie Kern Lima]

Yeah.

[Dr. Mary Claire Haver]

And just tell them, you know, you weren't comfortable with menopause. I totally get that. Appreciate that. Love you for that. And so I've gone to this menopause online thing, or I went to a menopause specialist and now I'm on these hormones and just let them know what you're taking and off you go.

[Jamie Kern Lima]

And for the person that maybe is just gonna go to their current doctor and that's it. What I love is that they can go online. We're gonna link to every site that you share today. Go online, they can take the quiz, they can download your PDF, they can do a free call with an expert. They can do all that and then take that into their doctor.

[Dr. Mary Claire Haver]

Yes.

[Jamie Kern Lima]

Because here's the thing, is that they still, to your point, you know, likely need testing and they need a lot of support. And they might be hoping to get hormone therapy from their doctor, but I think to go in there with a doctor that may not be trained, what a gift. That they can start by having their own evidence.

[Dr. Mary Claire Haver]

Yes.

[Jamie Kern Lima]

To walk into that doctor's office with.

[Dr. Mary Claire Haver]

And then one other thing. Don't expect all this to happen magically at your well woman exam. The well woman is just a screening for breast and cervical cancer basically is what it's devolved to. And the, the institutions that are running the clinical practices are not allowing for that time. You need to go in and make a problem visit like a non well woman exam. I'm coming in to talk about menopause. So that's a separate visit. It might be at a higher charge than your well woman, but really the well woman is meant to just make sure that you're not getting gynecologic cancer and, you know, check a few other boxes, check your cholesterol and all these important things. But when you go into talk about menopause, that is a specific, specific visit. If you want to use your insurance.

[Jamie Kern Lima]

How do we ask for that visit? What is it called?

[Dr. Mary Claire Haver]

Problem visit. A problem standard language.

[Jamie Kern Lima]

And, you know, so not preventative visit. No problem visit.

[Dr. Mary Claire Haver]

It's a problem visit. And your problem is menopause.

[Jamie Kern Lima]

Okay. And I want to encourage everyone, you know, you and I dove deep into hormone therapy at a granular level. We've done, we've dove deep into the three stages. Perimenopause, menopause, post menopause. And I want you to listen to this whole series with Dr. Mary Claire. Haver on the Jamie Cran Lima Show. If you're just tuning into this episode, back up, listen to a couple episodes before this because this is really, really powerful. We're talking about how do you build your menopause toolbox at this point? So I want to ask you when you walk into your doctor, whether they are superstar rock star menopause savvy or they're not when you walk in, what are the key questions you can ask them to know if they really do know what they're talking about and then what are the key tests you should ask to have done?

[Dr. Mary Claire Haver]

So we need to pause for a.

[Podcast Narrator]

Super brief break and while we do, take a moment to share this episode with every single woman that you know. Because this information can truly change your life and hers. In life, you don't soar to the level of your hopes and dreams. You stay stuck at the level of your self worth. When you build your self worth, you change your entire life. And that's exactly why I wrote my new book, how to believe you are enough and transform your life for you. If you have some self doubt to destroy and a destiny to fulfill, Worthy is for you. In Worthy, you'll learn proven tools and simple steps that bring life changing results like how to get unstuck from the things holding you back, build unshakable self love, unlearn the lies that lead to self doubt and embrace the truths that wake up worthiness, overcome limiting beliefs and imposter syndrome, achieve your hopes and dreams by believing you are worthy of them and so much more. Are you ready to unleash your greatness and step into the person you were born to be? Imagine a life with zero self doubt and unshakable self worth. Get your copy of Worthy plus some amazing thank you bonus gifts for [e-mail] or the link in the show notes below. Imagine what you'd do if you fully believed in you. It's time to find out. With Worthy, who you spend time around is so important as energy is contagious and so is self belief. And I'd love to hang out with you even more, especially if you could use an extra dose of inspiration. Which is exactly why I've created my free weekly newsletter that's also a love letter to you, delivered straight to your inbox each and every Tuesday morning from me. If you haven't signed up to make sure that you get it each week, just go to jamiekernlima.com to make sure you're on the list and you'll get your one on One with Jamie weekly newsletter and get ready to believe in you if you're tired of hearing the bad news every single day and need some inspiration, some tips, tools, joy and love hitting your inbox. I'm your girl. [e-mail] or in the link in the show Notes. Do you struggle with negative self talk? Living with a constant mental narrative that you're not good enough is exhausting. I know because I spent most of my life in that habit. The words you say to yourself about yourself are so powerful and when you learn to take control over your self talk, it's life changing and I wanted to give you a free resource that.

[Jamie Kern Lima]

I created for you if this is.

[Podcast Narrator]

Something that could benefit your Life. It's called 5 Ways to Overcome Negative Self Talk and Build self Love and it's a free how to guide to overcome that negative self talk to build confidence and develop unshakable self love so that you can dream big and keep going in the pursuit of your goals. Don't let self sabotaging thoughts hinder your progress any longer. It's time to rewrite the script of your life when you filled with self love, resilience and unwavering belief. If you're ready to take charge of your narrative, build unwavering confidence and empower yourself to persevere on the path to your dreams. You can grab your free guide to stop overthinking and learn to Trust yourself at jamiekernlima.com resources or click the link in the show notes below. And now more of this incredible conversation together.

[Jamie Kern Lima]

When you walk into your doctor, what are the key questions you can ask them to know if they really do know what they're talking about and then what are the key tests you should ask to have done.

[Dr. Mary Claire Haver]

So the big questions, and I have all of this in that PDF I talked about is you want to make that first morning appointment when your doctor's fresh because if you're doing obgyn they tend to still be doing surgeries and covering deliveries so things get hectic by the end of the day. So you want like the first morning or the first afternoon appointment. Go in fasting in case they can get blood work done that day.

[Jamie Kern Lima]

So you might not have anything ordered yet. Go in fasting so you're ready, you're.

[Dr. Mary Claire Haver]

Ready, you're going to do your cholesterol, your apob. So in the PDF we talk about the standard tests that are usually done so like your blood count and your cholesterol panel, but there's like some Add ons to that, that based on symptoms that you're having, you may qualify for. So instead of just a TSH for thyroid screening, if you're having weight gain and other symptoms they might be able to do, you know, look closer at different thyroid hormone levels. So this is very nuanced and, you know, but in that guide, I have all of the tests and I even have a blog about it that you can discuss with your doctor and based on the symptoms that you're having so that those tests will be covered by insurance.

[Jamie Kern Lima]

By insurance. And when you talk about, you know, symptoms, is it important to share some of our symptoms that we're having?

[Dr. Mary Claire Haver]

Certainly hot flashes. Because we, you know, that is one thing we're all taught is hot flashes equals menopause, right? So if you're having them, don't downplay them. Be very clear, very specific about how many you're having, how often, and how they're disrupting your life, because that's the one. Like, everybody knows that. What they don't know is that the palpitations and the mental health challenges, you know, things outside, definitely your genital urinary stuff. If you have dryness or recurrent UTIs, maybe they'll have a clue there. But if you're having hot flashes, make sure you really, really stress that you're having hot flashes.

[Jamie Kern Lima]

This is good.

[Podcast Narrator]

This is good.

[Jamie Kern Lima]

I want to make sure everyone catches this because I would never suggest anyone say anything that's not true. And also, if you have, let's just say, any of the other 70 plus symptoms you talk about in the new menopause, a lot of doctors might not realize those symptoms can, can have a common thread. Yeah, a common thread. And so there may be doctors out there that unless they hear you're having hot flashes, maybe they don't even order the test. So that's really powerful to know that sort of as close to universally as it can be. Most doctors, if they hear you have hot flashes as a symptom, then take the consideration that maybe you're in perimenopause or menopause. Seriously.

[Dr. Mary Claire Haver]

Another big myth a lot of doctors don't realize is you have to go the full year without a period to begin menopause hormone therapy. That is not true. You can begin menopause hormone therapy anywhere in your menopause journey. So perimenopause all the way through, you know, postmenopause.

[Jamie Kern Lima]

Through postmenopause. Will you talk about supplements? I know, you know, we've dove deep into, into hormone therapy. Do you believe supplements are important. Which ones do you take personally?

[Dr. Mary Claire Haver]

Yeah. So what I want to be clear when we talk about supplements is we don't have a menopause cure. For some in the supplement world, there's nothing that is going to resuscitate, rejuvenate your ovaries. They are on a collision path with death, you know, and that is predetermined from birth. We can speed it up. If you smoke, if you have surgery, if you have radiation, if you do anything that disrupts the internal abdomen and the health and happiness, you know, or the blood flow to the ovaries, you will decrease the life of those ovaries. Okay, but what we don't know yet and what actually science is working on, it's a really fun thing to learn about, is how they're looking to extend the life of the ovaries, mostly through fertility. But actually it's like the longer, the older you are. When you go through menopause, we have extra health benefits because you get to keep your estrogen longer. Okay, so that's one thing, but we haven't developed a supplement yet that will do that for us. So take that out of your mind. Now there are supplements that are phytoestrogens, meaning they are plant based products that look alike, like estrogen under the microscope and weakly bind to the receptors. Things like soy and black cohosh and a lot of the anthocyanins and things, you know, found in leafy greens will actually act as very weak, gentle estrogens and can alleviate some hot flashes and some of the kind of, you know, really early bothersome symptoms of menopause. So a lot of women will lean on those types of therapies to feel better. Okay? And they work okay. We don't have like great studies showing clear, efficacious benefits and nothing works better than giving you estrogen back. But we do see some, you know, pockets of relief from those type of things. But where I focus my supplement recommendations on are not menopause cures. But where do we have nutritional gaps? 80% of my patients and most, most, most, the vast majority of women in menopause are horribly vitamin D deficient, you know, well below. So the cutoff is 30 for like. So in, in nutrition we talk about having a deficiency. As far as like scurvy, right? If we're vitamin C deficient, scurvy is like the most serious, you know, loss of vitamin C for long periods of time. We develop, you know, all these nutrition, you know, the bleeding in the gums, the mouth Whatever versus being low and not being optimal. So in vitamin D, most of us realize levels above 60 are probably optimal for best health. But levels above 30, you're in big trouble. Okay? So most of my patients are coming in deficient, are very, very low. And so vitamin D is one of the top things. I recommend we mix our vitamin D with vitamin K to increase absorption so we have better bioavailability. We also throw in because I'm lazy and I don't like to take multiple things of omega 3 fatty acids, which are a wonderful antioxidant and anti inflammatory that just kind of serve our whole body. Now if you ate like lots of salmon, like some cultures eat tons of fatty fish every day packed with omega 3s and vitamin D and they have normal vitamin D levels. If your levels of vitamin D are normal and optimal without supplementing, you don't need a it. Okay. Fiber. American women are only getting probably 10 grams of fiber in their diet per day. We need 25 to 35 plus, you know, so like a third of what they really should be getting for gut health. Fiber feeds the gut microbiome that is the prebiotic.

[Jamie Kern Lima]

Okay?

[Dr. Mary Claire Haver]

It's just fiber in your diet. So I love having a fiber supplement available for women who are really struggling to close that gap. Now, if she can get all her fiber from food, I'm like, yay, you don't need to spend money on this.

[Jamie Kern Lima]

What kind of fiber supplement do you take?

[Dr. Mary Claire Haver]

So I made one. So I made my own. And it is a mix of soluble and insoluble fiber and it's a mix of different grains. So psyllium husk is what most like metamucil and most fiber products. But I wanted to do better than that. So we have things like quinoa and amaranth and different and apple pectin and different fiber sources so we get a broader profile for better gut health.

[Jamie Kern Lima]

How hard is it to get?

[Podcast Narrator]

What do you have to eat?

[Jamie Kern Lima]

Cause I'm telling you, I will track.

[Podcast Narrator]

My food on my app.

[Jamie Kern Lima]

I think I'm eating a whole lot of fiber. I look down, I've got 8 grams for the day.

[Dr. Mary Claire Haver]

I know you're like, what?

[Jamie Kern Lima]

What? So when you say 35 grams, what does that look like?

[Dr. Mary Claire Haver]

What does it look like? That's a whole avocado. So a whole avocado will give you like a third of your fiber for the day. So that's 10 to 12 grams in a whole avocado. And then it's serving a bean. So one of my favorite things when we meal prep at home. And I'm Cajun. I grew up eating beans. So, you know, I have all these dense bean salad recipes. Like, I'm obsessed, you know, so I'll either make a big crock pot with white beans or red beans. And, you know, we Cajun it up with spices. And, you know, I'll put in rotel and all these things I do when I grew up, but that is like a staple. So I'll have that as a side or with lunch, and I'll throw some extra protein on top, or we'll mix in ground turkey or ground beef. You know, lean ground turkey, ground beef, sometimes ground chicken into the beans to get. Give it that extra kick of protein. Because it is so much a better way to live than to constantly be worried about how small you are instead of how strong you are. And when you're eating, to be a bigger person, bigger muscles. It's amazing because I'm just always looking forward to the next meal instead of worrying about, oh, is that going to be too many calories? I don't know. It's like, no, I want a bigger. No. I have gotten the visceral fat under control, and now I have low muscle mass. So I'm like, that is my focus is eating enough protein. Plants and protein are my goals.

[Jamie Kern Lima]

I'm excited to dive into nutrition with you and this whole idea of strong over skinny.

[Dr. Mary Claire Haver]

Strong over skinny.

[Jamie Kern Lima]

I'm excited to dive into your routine, exactly what you eat, because so many women are fascinated by this. And I think that that idea of success leaves clues. Right? This is such a gift that you are sitting here sharing not only experiences and data from thousands of patients and thousands of articles, you're just opening up and sharing exactly what you do, because a lot of doctors don't do that. And also they, you know, when we go to appointments, they have two seconds, and we barely even get a question. And they're working so hard. I was that girl, all of it, and you were that girl. And it's such a gift that you are spending your time this way now where you're really sharing everything you do, everything you've learned in a conversation like this, because so many people are gonna benefit from it. So I'm excited to dive into GLP1s. I'm excited to dive into, you know, exactly what we need to do and why it's so critical to preserve our muscle and to even build muscle if we've been scared of that or have never done it. The idea of strong over skinny and how that can literally change your entire lifespan, not to mention the quality of your life. I'm excited to dive into that with you. And I want to ask you, when it comes to our menopause toolkit, there's going to be people out there that go, okay, I am ready to start adding tools to my toolkit that I'm starting today. And my current toolkit is my existing doctor. And the episodes of this podcast with Dr. Mary Claire Haver that I've listened to so far, that's going to be a lot of people's current toolkit right now in this moment. So I want to add to it. And I think this whole series we're doing together is just so powerful. It's such a gift. It's going to change so many lives. Your work that I have read already has impacted my life in such a big way. So I want to thank you for that. I also want to share, by the way. You and I met as roommates at an event which was such a gift. I remember it was our friend Amy Griffin's event, her G9 summit. I remember walking into the house because we both stayed at her house. I remember walking into the house, I start walking down the room and I hear you. And you had recognized my voice, but we had never met and it was such that parasocial.

[Dr. Mary Claire Haver]

And we have another mutual friend and I had seen your name on the marquee of who's going to be at the event. And so I'd watched a couple of things, you know, of you and I was like, oh God, she's so amazing. I can't wait to meet this woman. And then I heard your voice coming down the hallway and I think I just popped my head. I'm like, hi, you don't know me, but I follow you. And I was so excited to meet you and hear your story. And it was just meant to be, meant to be.

[Jamie Kern Lima]

And then we got to spend a weekend together. I got to watch you single handedly impact some of the most powerful women in our country's lives directly with your experience. And I got to, I think I barely got a word into you the rest of the weekend because you were mobbed by people all weekend after you spoke. And understandably so. And it just showed me. I wanna call us out actually, because I want the person at home, always with the show, to feel less alone and more enough. We were surrounded by some of the most powerful women in the country, in the world, with the most resources in the world, and watching so many of them come to you because they can't get answers from the best doctors that they're able to go to. It's really all of us in this right now. We're all in this together. So if you're at home right now going, oh, gosh, like, this is the first time hearing about any of this. It's because so few people know about this and so few people are talking about this. And so I just wanna share that. But, you know, it was a gift to be roommates and then now friends, now friends, and now have you here. So I wanna. For everyone's toolbox, who's building it today, what are some of your favorite. Cause you talked about telehealth. Okay, now for everyone listening, there's a lot of people that are like, what is telehealth? And that is where you can either zoom or call in and do an actual appointment with a doctor.

[Dr. Mary Claire Haver]

Virtual doctors.

[Jamie Kern Lima]

Right. Some of them are covered by insurance. You can do that. In addition, maybe to the doctors you're already going to. Can you just share for the person listening who's building their toolkit with us right now? And again, we're gonna go into GLP1s, we're gonna go into, you know, strong over skinny. We're gonna go into so much more to come. But right now, what are some of your favorite telehealth resources and then some of your favorite websites that everyone can just start stocking into their toolkit right now?

[Dr. Mary Claire Haver]

So there are. And the list is growing, but there are three telehealth resources. I know them, I've talked to them extensively. We've spoken at conferences together. I vetted their protocols and what they're doing, because if I'm going to recommend these to the larger public, I needed to make sure I'm protecting my name and my reputation. My daughter went to work for one of them. And so Alloy Health is amazing. Evernow, another great one. They are both. They don't take insurance, but they are very, very, very reasonable. And all are available in all 50 states. And then MIDI Health does take insurance. Some of the, you know, it's tough through telemedicine because of the laws to prescribe testosterone. So that is not something that is that easy to do with the telemedicine platform. A lot of the rules vary from state to state on how you can prescribe testosterone. So one of the kind of pitfalls is not all telemedicine is going to be able to get you testosterone, especially if you're a woman, because it's not FDA approved for us. But gosh, it can be so very helpful. Also, you know, you may not get the same clinician each time. You know, I'm kind of trying to give both sides of it, but my goodness, they have been so helpful. And they were built to serve the menopausal women. That's all. They take care of these three platforms. They don't do men. They don't take care of other medical problems. They just really zero in and focus on taking care of menopause. And they don't pay me to say any of this.

[Podcast Narrator]

Remember, this episode is not just for you and me. Please share this with every single woman that you know because it can change her life too. And coming up, this conversation is so incredible and y' all can't seem to.

[Jamie Kern Lima]

Get enough of Dr. Mary Claire Haver.

[Podcast Narrator]

And this menopause masterclass. So we're continuing this conversation and diving even deeper. I am so excited.

[Jamie Kern Lima]

You are not going to want to.

[Podcast Narrator]

Miss part four of our conversation with.

[Jamie Kern Lima]

Dr. Mary Claire Haver where we're talking.

[Podcast Narrator]

About all things GLP1s right.

[Jamie Kern Lima]

The brand new weight loss and weight management drugs that are taking the world by storm. Are they right for you?

[Podcast Narrator]

What are the risks versus the rewards and all the things your doctor might.

[Jamie Kern Lima]

Have forgotten to mention.

[Podcast Narrator]

That's coming up in the next episode.

[Jamie Kern Lima]

Of the Jamie Kern Lima show.

[Podcast Narrator]

And if you loved today's episode, please click the Follow or subscribe button for the show on your app and give.

[Jamie Kern Lima]

It a five star rating or review.

[Podcast Narrator]

And again, please share this episode with everyone you believe in. Share it with another person in your.

[Jamie Kern Lima]

Life who could benefit from it, post.

[Podcast Narrator]

It and share it with others online or in your community who just might need the words and tools and lessons in this episode today.

[Jamie Kern Lima]

You never know whose life you're meant to change today by sharing this episode.

[Podcast Narrator]

And thank you so much for joining me today. Before you go, I want to share some words with you. Couldn't be more true. You right now, exactly as you are, are enough and fully worthy. You're worthy of your greatest hopes, your wildest dreams and all the unconditional love in the world. And it is an honor to welcome you to each and every episode of the Jamie Kern Lima show here.

[Jamie Kern Lima]

I hope you'll come as you are.

[Podcast Narrator]

And heal where you need, blossom what you choose, journey toward your calling and stay as long as you like because you belong here. You are worthy. You are loved. You are love. And I love you. And I can't wait to join you on the next episode of the Jamie Kern Lima show in life you don't soar to the level of your hopes and dreams. You stay stuck at the level of your self worth. When you build your self worth you change your entire life. And that's exactly why I wrote my new book Worthy how to believe you are enough and transform Transform your life for you. If you have some self doubt to destroy and a destiny to fulfill, Worthy is for you. In Worthy you'll learn proven tools and simple steps that bring life changing results like how to get unstuck from the things holding you back, build unshakable self love, unlearn the lies that lead to self doubt and embrace the truth that wake up worthiness, overcome limiting beliefs and imposter syndrome, achieve your hopes and dreams by believing you are worthy of them and so much more. Are you ready to unleash your greatness and step into the person you were born to be? Imagine a life with zero self doubt and unshakable self worth. Get your copy of Worthy plus some amazing thank you bonus gifts for [e-mail] or the link in the show notes below. Imagine what you do. If you fully believed in you, it's time to find out. With Worthy, who you spend time around is so important as energy is contagious and so is self belief. And I'd love to hang out with you even more, especially if you could use an extra dose of inspiration. Which is exactly why I've created my free weekly newsletter that's also a love letter to you delivered straight to your inbox from me. If you haven't signed up to make sure that you get it each week, just go to jamiekernlima.com to make sure you're on the list and you'll get your one on one with Jamie weekly newsletter and get ready to believe in you. If you're tired of hearing the bad news every single day and need some inspiration, some tips, tools, joy and love hitting your inbox. I'm your girl. [e-mail] or in the link in the show notes. And please note, I'm not a licensed therapist and this podcast is not intended.

[Jamie Kern Lima]

As a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional.