In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Dr. Mary Claire Haver00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp00:06:26 Menopause, Age of Onset00:09:50 Perimenopause, Hormones & “Zone of Chaos”00:14:42 Perimenopause, Estrogen & Mental Health00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy00:29:42 Sponsor: AG100:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs00:38:18 Women’s Health: Misconceptions & Research00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle01:05:18 Sponsor: InsideTracker01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”01:24:00 Estrogen & Testosterone: Starting HRT & Ranges01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms01:37:57 OB/GYN Medical Education & Menopause01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”01:46:53 Collagen, Cellulite, Bone Density01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors02:01:55 Post-menopause & HRT, Sustained HRT Usage02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol02:09:09 Male Support; Rekindle Libido02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices