Ep. 376 Practical Solutions to Manage Perimenopause and Menopause Symptoms with Dr. Mary Claire Haver

Your trusted source for nutrition, wellness, and mindset for thriving health.

Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver. 

Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women.

In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women’s health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women’s health research, the impact of the Women’s Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements. 

I’m sure you will find this conversation a valuable resource that you will likely revisit several times.

“Any clinician who touches a female patient should have a breadth of knowledge about how unique she is and how her health needs change with menopause.”

– Dr. Mary Claire Haver


  • Why perimenopause is so fraught with chaos
  • Some of the factors that hasten ovarian aging
  • How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes
  • The differences between HRT and oral contraceptives
  • How estrogen loss during menopause affects vaginal tissue
  • The benefits of vaginal estrogen for symptoms of menopause 
  • How women’s health research funding prioritizes reproduction over menopause and perimenopause
  • How HRT can help with fat loss and muscle mass in postmenopausal women
  • The emergence of eating-disordered behaviors in menopausal women
  • Some of the lesser-known symptoms of menopause and ways to overcome them
  • How HRT could impact the longevity and cognitive health of women

Bio: Dr Mary Claire Haver

Dr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women’s health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause.

As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver’s social media followers for personal guidance. 

Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023).

Connect with Cynthia Thurlow  

Connect with Dr. Mary Claire Haver

Books Mentioned

Dr. Haver’s books, The Galveston Diet and The New Menopause 

The Menopause Brain and the XX Brain by Lisa Mosconi

Previous Episode Mentioned

Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation