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.
This is Dr. Mary Claire Haver's lifestyle-first approach to perimenopause and menopause. The foundation is not a supplement: it is enough protein, enough fiber, and regular strength training to defend the muscle, bone and metabolic health that decline as estrogen falls. Supplements fill specific gaps. Decisions about hormone therapy belong with your own clinician; this protocol supports that care, it does not replace it.
Why it worksâ–¼
Strength train to protect muscle and bone
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
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
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
In aging women, creatine with resistance training supports muscle, strength, bone and possibly cognition. Any reputable, third-party-tested monohydrate works; Haver sells her own.
Omega-3 and vitamin D with K2
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
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
Sleep and stress strongly affect menopausal symptoms, metabolism and mood. Haver treats rest and stress reduction as core, not optional extras.
- 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
- 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.
- We may earn a commission on products bought through this page; these can also be bought elsewhere. Educational only, not medical advice.
- July 3, 2026 Protocol published.
New expert protocols and evidence updates, cited to the source. No spam; unsubscribe anytime.
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.ai 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.