The Galveston Diet
Dr. Mary Claire Haver's anti-inflammatory eating plan for menopause: three principles, time-restricted eating, an anti-inflammatory food focus, and a shift in your fat-to-carb ratio, aimed at midlife weight and symptoms. The individual pieces have real support; the branded combination itself hasn’t been tested in trials.
Mary Claire Haver, an OB/GYN, built the Galveston Diet after the standard 'eat less, move more' advice failed her own midlife patients. It rests on three principles: intermittent fasting (a 16:8 window), anti-inflammatory nutrition (more greens, olive oil, berries, nuts and fish; far less added sugar and ultra-processed food), and 'fuel refocus' (shifting toward more healthy fat and less refined carbohydrate, then easing back toward a more balanced ratio over time). Honest framing: the individual components have reasonable support, but the branded program itself has not been studied in trials, the early high-fat ratio is keto-like, and it can be expensive to run.
Why it works▼
Use a 16:8 eating window
A defined window helps some people manage intake and supports metabolic flexibility.
Build meals from anti-inflammatory whole foods
An anti-inflammatory whole-food pattern is the most evidence-backed part of the plan.
Shift your fat-to-carb ratio
Lowering refined carbohydrate steadies blood sugar; easing back keeps it sustainable.
Keep protein adequate, foods whole
Protein protects muscle in midlife; whole foods do the heavy lifting.
Adjust the ratios to you over time
Sustainability matters more than hitting exact percentages.
- Women navigating perimenopause and menopause
- Those frustrated by 'eat less, move more'
- People wanting an anti-inflammatory template
- Anyone reducing ultra-processed food
- The individual pieces (time-restricted eating, anti-inflammatory eating) have reasonable support, but the branded Galveston program and its exact macro ratios have not been tested in trials; treat it as a framework, not a proven prescription
- The early high-fat, low-carb phase is keto-like and may raise LDL cholesterol in some people; if you have high cholesterol or heart disease, check with your doctor
- Intermittent fasting is not for everyone: avoid it in pregnancy, with a history of disordered eating, or on glucose-lowering medication without medical guidance, and if any eating pattern starts to feel obsessive, seek support
- Menopause symptoms are also a medical matter; a menopause specialist can discuss the full range of options, including hormone therapy
- Educational only, not medical or nutrition advice
- July 3, 2026 Protocol published.
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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 OB/GYN / Menopause Specialist.