Menopause Strength & Metabolic Reset
Mary Claire Haver's approach to perimenopause and menopause centers on enough protein, 1.3 to 1.6g per kg, and 25 to 35g of fiber daily. It adds 2 to 4 strength sessions weekly to defend the muscle, bone and metabolic health that decline as estrogen falls. Supplements like creatine fill specific gaps, and hormone therapy decisions stay with your own clinician.
Strength train to protect muscle and bone 2 to 4 sessions a week, progressive resistance
Estrogen loss accelerates muscle and bone decline; resistance training is the most evidence-backed lever to slow it. Haver frames exercise as building strength and protecting bone, not chasing thinness.
Hit a real protein target 1.3 to 1.6g per kg of ideal body weight per day
Protein preserves muscle and supports recovery and satiety in midlife. Haver uses a protein and creatine shake to help women reach the target.
Get enough fiber 25 to 35g per day, soluble and insoluble
Fiber supports metabolic health, blood-sugar regulation and the gut. Haver recommends combining soluble and insoluble fiber, and developed her own blend for it.
Creatine monohydrate 5g per day
In aging women, creatine with resistance training supports muscle and strength, and possibly cognition. Pooled randomized trials found bone density unchanged, so it is not a bone treatment (see our Creatine for Women in Midlife page). Any reputable, third-party-tested monohydrate works; Haver sells her own.
Omega-3 and vitamin D with K2 Omega-3 daily; vitamin D to your blood level; K2 to direct calcium to bone
Omega-3 supports a healthy inflammatory balance; vitamin D becomes harder to maintain with age, and K2 helps steer calcium to bone rather than arteries. Dose vitamin D to a tested blood level.
Collagen for skin, hair and bone support As directed, paired with resistance training and protein
Haver includes a collagen peptide blend (VERISOL and FORTIBONE) for skin, hair, nails and bone. Evidence is moderate; treat it as optional on top of the protein foundation, not a replacement for it.
Protect sleep and manage stress Consistent sleep; daily stress down-regulation
Sleep and stress strongly affect menopausal symptoms, metabolism and mood. Haver treats rest and stress reduction as core, not optional extras.
As estrogen declines, women lose muscle and bone faster and metabolic health shifts, which is why Haver centers protein and resistance training rather than restriction.
View sources
The No.1 Menopause Doctor: They're Lying To You About Menopause (Dr. Mary Claire Haver, The Diary of a CEO)
The Menopause Toolkit: What Actually Works (Dr. Mary Claire Haver)
Recommended Supplements for Menopause (thepauselife.com)
The New Menopause (book) and The 'Pause Life toolkit
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Mary Claire Haver and is not created, reviewed, endorsed by, or affiliated with Mary Claire Haver or Board-certified OB-GYN.
Is this for you
- Women in perimenopause, menopause or postmenopause
- Anyone wanting a protein and strength-first plan over restriction
- Women worried about losing muscle or bone with age
- People who want lifestyle steps that sit alongside medical menopause care
Cautions
- This is lifestyle and nutrition support, not medical menopause treatment. Decisions about hormone therapy (HRT/MHT) and symptom management belong with your own clinician; this protocol supports that care, it does not replace it.
- Haver founded and sells The 'Pause Life supplements, so she has a commercial interest in the branded products here. Each has a generic, third-party-tested equivalent, and food-first (protein and fiber from meals) is always the foundation.
- Protein and fiber targets are general guidance; adjust for kidney disease, GI conditions or a clinician's advice. Increase fiber gradually with water.
- Supplements are not a substitute for protein, strength training and sleep. If you have a hormone-sensitive condition, are pregnant, or take medications, check new supplements with your physician.
- Educational only, not medical advice.
Common questions
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