Transcript

Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver

From Jamie Kern Lima · Episode page · Watch on YouTube

· 44 min · 8,080 words · 89 timestamped sections

This is the full, timestamped transcript of "Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver", an episode of Jamie Kern Lima published January 13, 2026 (44 min, about 8,080 words). It mentions 9 people, works and ideas, including Worthy, Dr. Mary Cla Haver, Menopause Society, The New Menopause, Alloy Health.

What this episode is about

The discussion highlights the lack of education many doctors have regarding menopause and hormone replacement therapy, emphasizing the importance for patients to advocate for themselves by initiating conversations with their healthcare providers. Key strategies include asking about their training in menopause care, using updated guidelines as a resource, and labeling menopause consultations as "problem visits" for insurance purposes to ensure appropriate care.

Key takeaways

  • 9 out of 10 doctors missed the menopause memo; time to take charge of your own health agenda.
  • Your doctor has just a handful of hours on menopause—be the expert in the room.
  • Don't settle for vague advice; ask your doctor, 'What’s your menopause training?', and bring the latest guidelines.
  • Hot flashes are the loudest signal; if you're not screaming them, your doctor might not hear you.
  • Fiber up! 25-35g daily is key, and you don’t need costly supplements—just one avocado gets you close!

Who speaks in this episode?

What is discussed, and when

  1. – 5:00: Dr. Mary Cla Haver, Jamie Curran Lima Show, Menopause Society
  2. – 10:00: Dr. Mary Cla Haver, Menopause Society, The New Menopause
  3. – 15:00: The New Menopause
  4. – 20:00: Alloy Health, Dr. Mary Cla Haver, Menopause Society
  5. – 25:00: Worthy
  6. – 30:00: The New Menopause
  7. – 40:00: Alloy Health, Dr. Mary Cla Haver, Evernow, MIDI Health
  8. – 44:19: Worthy, Dr. Mary Cla Haver, Worthy: How to Believe You Are Enough and Transform Your Life for You

Notable quotes from "Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver"

  • And if they don't, hand them the latest guidelines from the they're downloadable from the menopause society.
    about Menopause Society · at
  • You should ask to have done? Backed by ultra popular demand, one of the top menopause doctors in the world, Dr. Dr.
    about Dr. Mary Cla Haver · at
  • From Tain University, a best-selling author of multiple books, including her brand new book, The New Menopause. She's also the founder of the Mary Claire Wellness Clinic. She's…
    about The New Menopause · at
  • 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…
    about Alloy Health · at
  • 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 Your Life for You. If you…
    about Worthy · at
  • 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…
    about Evernow · at
  • And that's exactly why I wrote my new book, Worthy: How to Believe You Are Enough and Transform Your Life for You.
    about Worthy: How to Believe You Are Enough and Transform Your Life for You · at

Who and what is mentioned in this episode?

People

Books & papers

Companies & orgs

  • Menopause Society — Company · 3 mentions · first at
  • Alloy Health — Company · 2 mentions · first at
  • Jamie Curran Lima Show — Company · 1 mention · first at
    Yourself or because someone you love shared this episode with you, I want to welcome you to the Jamie Curran Lima Show podcast family. How do I build my own menopause toolkit? What are the elements, the components that each of us need?
  • Evernow — Company · 1 mention · first at
  • MIDI Health — Company · 1 mention · first at
    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 tele medicine because of the…

Full transcript with timestamps

You've said nine 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 add one hour of training around menopause and then your four-year specialty degree, 6 hours of training and that's it. You don't necessarily have to break up with your doctor. You know, it's 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 pmenopause 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 3 months." 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.

You still need a papsmear. You still need routine screening. All that stuff still has to be done. You can keep your gynecologist for that

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

What a gift that they can start by having their own evidence. Yes. To walk into that doctor's office with.

You need to go in and make a problem visit like a nonwellwoman 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, how do we ask for that visit? What is it called?

Problem visit. a problem. Standard language in and you know so not preventative visit, no problem visit.

It's a problem visit and your problem is menopause. When you walk into your doctor, what are the key questions you can ask them um to know if they really do know what they're talking about? What are the key tests you should ask to have done? Backed by ultra popular demand, one of the top menopause doctors in the world, Dr. Dr. Mary Cla Haver is here in this part three menopause master class episode where 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 pmenopause or menopause and whether or not you're experiencing this personally in your life right now. I guarantee you someone in your life is. what resources are available for free and so much more. And whether today you're listening for yourself or because someone you love shared this episode with you, I want to welcome you to the Jamie Curran Lima

Show podcast family. How do I build my own menopause toolkit? What are the elements, the components that each of us need?

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? Pharmarmacology, 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 benadryil for long-term use, of sedatives for long-term use, and how those three medications have been linked to dementia. Defining menopause by a range of ages, 46 to 55. Perry menopause can start 7 to 10 years before that day. for a woman's listening sharing this conversation with us right now. What are some websites they can go to to find out am I potentially in pmenopause? Am I potentially in menopause? We have a quiz you can look up green scale. These tele medicine 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.

Ah, so you might not have anything ordered yet. go in fasting so you're ready. You can discuss with your um 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 stress that you're having hot flashes. This is good. This is good. 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.

Uh, another big myth um, a lot of doctors don't realize is. Will you talk about supplements? We mix our vitamin D with vitamin K to increase absorption so we have better bioavailability. Fiber. American women are only getting probably 10 g 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.

So when you say 35 grams, what does that look like? 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 strong over skinny.

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 that they get all of it and you were that girl. You talk about tellaalth. What are some of your favorite teaalth resources and then some of your favorite websites that everyone can just start stocking into their into their toolkit right now?

There are three. Whether you're a man or a woman, menopause is going to affect you because it's going to affect 50% of our society right now. Whether you or someone you love is experiencing pmenopause, which can start at 30 or even younger, or menopause, which can typically start in your 40s, 50s, or 60s. 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. And it's time that you feel informed about what's going on with your body, your brain, and your hormones. Today is your menopause master class, and you're going to leave this episode with your own menopause toolkit equipped with the info and tools you need 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. Finally, my guest today, many

call her the top menopause doctor on the planet. Dr. Mary Claire Haver is going to take us from feeling powerless to powerful on everything your doctor forgot to mention on topics including the exact tests you need to ask your doctor for during your next visit. 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 and what you can do about it right now and on the surprising symptoms happening to so many women that go untreated and overlooked by the majority of doctors who just aren't as well informed as they could be. Today is a master class from the master of menopause herself. Dr. Mary Cla Haver is a boardcertified obstetrics and gynecology specialist and certified menopause practitioner from the

Menopause Society. She's also a certified culinary medicine specialist from Tain University, a best-selling author of multiple books, including her brand new book, The New Menopause. 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 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, can you do me a favor? If you like the show and the guests that I bring you, please hit the subscribe or follow button on the app you're listening or watching on. It truly means the world to me. And thank you. And I want to remind you this episode is not just for you and me.

Please share this with every single woman that you know because what you are about to hear will change your life and hers.

Welcome to the Jamie Karn Lima Show. Oprah, how have you defied the odds? 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, Melinda French Gates."

When I look into Jaime'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. Imagine overcoming self-doubt, learning to believe in yourself and trust yourself and know you are enough. Welcome to the Jamie Kern Lima show.

Jamie Kern Lima is her name. Everybody needs Jamie K Lima in their life. Jamie Karn Lima.

Jamie, you're so inspiring. Jamie Kern Lima building our menopause tool kit. 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?

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 pharmarmacology. 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 viscra, 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 functionalesque, 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 um 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 pharmarmacology, HRT, non-HRT options, etc. 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 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 benadryil 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.

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

It's a privilege that is my dream. So I want to because here's what I love. First, everyone needs to pick up your book, okay? The new menopause. And I know you're working on another book called The New Perry Menopause. 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 for an entire year. Um, pmenopause can start 7 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 these um topics that just, you know, to your point, you've said nine 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. 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 pmenopause, around hormone therapy, around any of these topics. And so for a person listening right now, um I think you know picking up your book is such a great tool to take the power into our own hands about even understanding what these concepts are. And for someone who really likes their doctor um 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? Um where do we start? So you don't necessarily have to break up with your doctor. You know, it's it's 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 permenopause and menopause symptoms. You have to bring it up to your doctor.

And I 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 I be of service to you?" And that kind of blows people away, you know?

Yeah. Like how can I serve you? And my favorite answer ever was, "I deserve to feel great."

Yes. 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 facilit help you facilitate that? So yeah, we're going to talk about your nutrition. we're going to talk about. But say you go to your wonderful, wonderful OBG, 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 confident?"

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. Mhm. 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.

Mhm. Mhm. They just weren't taught. 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, um 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 pmenopause? Am I potentially in menopause? Um what are some of the sites and tools you recommend? So, we have a quiz called the menopause quiz on our website. That is a validated scoring system that was developed um the green scale and it can give you a clue that most like and it doesn't talk about your periods or hot flashes and it talks about mental health changes, generally 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 green scale. It's other other clinicians have it. These tele medicine options. They'll often do these kind of screenings before you even sign up to give you an idea of what's going on. Um 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 what they're talking about. So, like we're getting so much better at those resources now.

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 them.

You still need a papsmear. You still need routine screening. All that stuff still has to be done. You can keep your gynecologist for that

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.

And for the person that maybe is just going to go to their current doctor and that's it. I what I love is that they can go online. We're going to link to every site that you share today. Go online. They can take the quiz. They can download your PDF. They can, you know, do a free call with a with an expert. They can do all that and then take that into their doctor. Yes. Because here's the thing is that uh uh 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. Um what a gift that they can start by having their own evidence.

Yes. To walk into that doctor's office with. And then one other thing, don't expect all this to happen magically at your wellwoman exam. The wellwoman 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 nonwellwoman exam. I'm coming in to talk about menopause. So that's a separate visit. It might be at a higher charge than your wellwoman, but really the wellwoman 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 in to talk about menopause, that is a specific visit if you want to use your insurance.

How do we ask for that visit? What is it called? Problem visit. A problem. Standard language and in you know

so not preventative visit, no problem visit. It's a problem visit and your problem is menopause. Mhm. 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, per menopause, menopause, postmenopause. And I want you to listen to this whole series with Dr. Mary Cla Haver on the Jamie Krenma show. If you're just tuning into this episode, back up, listen to a couple episodes before this because this is um 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 rockstar menopause savvy or they're not when you walk in what are the key questions you can ask them um 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. So, um, we

need to pause for a 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, Worthy: 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 lifechanging 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 imposttor 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 you at worthybook.com 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 jamie kernelma.com to make sure you're on the list and you'll get your one-on-one withjamie 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. Subscribe at jamie lima.com or in the link in the show notes. Do you struggle with negative self-t 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-t talk, it's life-changing. And I wanted to give you a free resource that I created for you if this is something that could benefit your life. It's called five ways to

overcome negative selft talk and build self-love. And it's a free how-to guide to overcome that negative selft 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, one 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 jamie kernlema.com/resources or click the link in the show notes below. And now, more of this incredible conversation together. when you walk into your doctor, what are the key questions you can ask them um 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? So, um, the big questions, and I have all of this in in that PDF I talked about, is, you know, you want to make that first morning appointment when your doctor's fresh, you know, because if you're doing OBGEN, they're 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.

Ah, so you might not have anything ordered yet. go in fasting so you're ready. You're ready. They're gonna 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 um 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 thy 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 um doctor and based on the symptoms that you're having so that those tests will be covered by insurance

by insurance. And when you talk about you know symptoms um is it important to share some of our symptoms that we're having? Uh 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 UTI, maybe they'll have a clue there. Um, but if you're having hot flashes, make sure you really, really stress that you're having hot flashes.

This is good. This is good. 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. 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 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 pmenopause or menopause seriously.

Uh, another big myth um, 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 penop menopause hormone therapy anywhere in your menopause journey. So per menopause all the way through you know postmenopause through postmenopause.

Will you talk about supplements? I know um you know we've dove deep into into hormone therapy. Um do you believe supplements are important? Which ones do you take personally? So what I want to be clear when we talk about supplements is we don't have a menopause cure

for supp 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 weekly bind to the receptors. things like soy and black kohash and a lot of the anthocyans 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 um to feel better. Okay. And and they work okay. We don't have like great studies showing clear efficacious benefits and nothing works better than giving you estrogen back. Um 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 cuto off is 30 for like so in in nutrition we talk about having a deficiency as far as like 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 or very very low. And so, vitamin D is one of the top things I recommend. Vitam um 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 you're levels of vitamin D are normal and optimal without supplementing, you don't need 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, okay? is 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." You know,

what kind of fiber supplement do you take? So, um 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. How hard is it to get what do you have to eat? Cuz I'm telling you I will track my food on my app. I think I'm eating a whole lot of fiber. I look down. I've got eight grams for the day.

I know you're like what? What? So when you say 35 gram what does that look like?

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 and a whole avocado and then a serving of beans. 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 cinjun it up with spices and to 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, um, 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. I love.

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 to I want a bigger, you know, 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, you know, plants and protein um are my goals. I'm excited to dive into nutrition with you and and this whole idea of strong over skinny skinny. Um I'm excited to dive into your routine exactly what you eat because so many women are fascinated by this and I think that you know that idea of success leaves clues right this is such a gift that you are sitting here sharing uh not only experiences and data from thousands of patients and thousands of articles you're also 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 get all of it. And you were that girl. And it's such um a gift that you are spending your time this way now where you're really sharing uh everything you do, everything you've learned um in a conversation like this because so many people um are going to 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, um, 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. Um, and I I want to ask you when it comes to our menopause toolkit, um, you know, 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 uh, the episodes of this podcast with Dr. Mary Clare 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 this whole series we're doing together is just so powerful. It's such a gift. It's going to change so many lives. The your work that I have read already has impacted my life in such a big way. So I want to thank you for that. Um I also want to share by the way you and I met uh as roommates at an event which was such a gift. I remember it was our 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. Yeah.

But we had never met and it was such it's that parasocial and we have a mutual 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.

Um, 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. 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 I want to call this out actually because I want the person at home always with this 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 I'm hearing about any of this." It's because so few people know about this and so few people are talking about this and and so I just want to share that. But, you know, it was a gift to to to be roommates and then now friends now friends and now have you here. So, I want to I want to for everyone's toolbox who's building it today.

What are some of your favorite because you talked about tellaalth? Okay. Now for everyone listening there's a lot of people that are like what is tellaalth and and and that is where where you can either zoom or or call in and do an actual appointment with a doctoral doctor

right some of them are covered by insurance you can do that in addition maybe to the to the doctors you're already going to you just share for the person listening who's building their toolkit with us right now and again we're going to go into GLP ones we're going to go into you know strong over skinny we're going to go into so much more to come uh but but right now what are some of your favorite teaalth resources and then some of your favorite websites that everyone can just start stocking into their into their toolkit right now.

So there are and the list is growing but there are three teleaalth 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, you know, I'm protecting my name and my reputation. Um, my daughter went to work for one of them, you know, and so Alloy Health is amazing. Um, 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. Um some of the you know it's tough through tele medicine because of the laws to prescribe testosterone. So that is not something that is that easy to do with the tele medicine platform. A lot of the rules from vary from state to state on how you can prescribe testosterone. So

one of the kind of pitfalls is not all tele medicine 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. Um, 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. 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 get enough of Dr. Mary Cla Haver and this menopause master class. So, we're

continuing this conversation and diving even deeper. I am so excited. You are not going to want to miss part four of our conversation with Dr. Mary Cla Haver where we're talking about all things GLP1s, right? The brand new weight loss and weight management drugs that are taking the world by storm. Are they right for you? What are the risks versus the rewards and all the things your doctor might have forgotten to mention? That's coming up in the next episode of the Jamie Kern Lima Show. And if you loved today's episode, please click the follow or subscribe button for the show on your app and give it a fivestar rating or review. And again, please share this episode with everyone you believe in.

Share it with another person in your life who could benefit from it. Post 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. You never know whose life you're meant to change today by sharing this episode. 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. I hope you'll come as you are 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 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 lifechanging 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 imposttor 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 you at worthybook.com 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 jamie karnma.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. Subscribe at jamie lima.com or in the link in the show notes. And please note, I'm not a licensed therapist and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. If you love this incredible episode with Dr. Mary Cla Haver, I promise you, you're also going to love this lifechanging episode right here of the Jamie Kern Lima Show. It's up next just for you.

Questions about this episode

Who speaks in "Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver"?

Jamie Kern Lima (Guest), Dr. Mary Claire Haver (Guest).

What is "Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver" about?

The discussion highlights the lack of education many doctors have regarding menopause and hormone replacement therapy, emphasizing the importance for patients to advocate for themselves by initiating conversations with their healthcare providers. Key strategies include asking about their training in menopause care, using updated guidelines as a resource, and labeling menopause consultations as…

What is mentioned in this Jamie Kern Lima episode?

9 people, works and ideas are mentioned, including Worthy, Dr. Mary Cla Haver, Menopause Society, The New Menopause, Alloy Health, Jamie Curran Lima Show. Each one on this page links to its own page with every episode that mentions it.

How long is "Menopause Masterclass Pt3 Your Must-Know Toolkit & What to Ask Your Doctor! w/ Dr. Mary Claire Haver"?

The episode runs 44 min; the transcript is about 8,080 words in 89 timestamped sections.

More from Jamie Kern Lima

About this transcript: the episode's spoken words as captioned on YouTube, split into timestamped sections. Reclip.Me locates every person, work and idea in the text, keeps the time it is first named, and quotes the words around it verbatim. Last updated January 24, 2026.