What Dr. Haver Actually Takes (So We Can All Stop Guessing)
The menopause protocol of a board-certified OB-GYN who isn’t here for vague advice or mystery supplements.
👩⚕️ First, Who Is Dr. Mary Claire Haver?
Dr. Haver is a board-certified OB-GYN, bestselling author of The New Menopause, founder of the Galveston Diet, and basically the midlife Mary Poppins we were promised but never delivered. She’s become the go-to doctor for women who are done being told to “just relax” and want real support through perimenopause, menopause, and postmenopause – with hormones, nutrition, and muscle intact.
She walks the walk. And she talks on podcasts, TikTok, books, and webinars. And most importantly: she actually tells us what she uses herself. And we love that energy.
Let’s unpack her real-life regimen.
💊 HRT Protocol: The Core Trifecta
1. Estradiol Patch
Think of this as hormone GPS. It delivers a consistent dose of estrogen transdermally (through the skin), helping with:
- Hot flashes
- Brain fog
- Vaginal dryness
- Mood support
- Bone protection
🎯 Why patch and not pills? Fewer liver side effects and more steady levels. Less hormonal drama. More vibe stability.
2. Oral Micronized Progesterone
Used for sleep and to protect the uterine lining if you’re taking estrogen.
✨ Bonus: Progesterone is sedating in the best way – like a warm hug that knocks you out gently around 10 p.m. so you’re not rage-cleaning your kitchen at 2 a.m.
3. Androgel (Testosterone)
A little testosterone can go a long way:
- Supports libido
- Builds muscle
- Increases energy
- Improves cognitive sharpness
She uses it in microdoses (menopausal range only – not bodybuilder strength), usually as a topical gel.
💁♀️ The Sidekick Stack: Hair, Skin, Brain, Gut, and Glow
4. Minoxidil (Hair Growth)
She doesn’t play around with thinning hair. Minoxidil (aka the active in Rogaine) helps reverse hormonal hair loss by increasing circulation to the follicles. It’s topical, over-the-counter, and usually part of a long game (think 3–6 months to see real improvement).
5. Creatine
Not just for bros in the gym. Creatine supports:
- Muscle strength
- Brain energy
- Memory
- Mental clarity
Why it’s genius? Women over 40 lose lean muscle mass each year. Creatine keeps that decline from being a spiral.
6. Two Separate Collagens
She takes two types – one for skin, one for bones. That’s the kind of joint-epidermis multitasking we adore.
Look for:
- Type I & III: Skin, hair, nails
- Type II: Joint and cartilage support
Bonus if it’s hydrolyzed and includes vitamin C for absorption.
7. Magnesium L-Threonate
This one crosses the blood-brain barrier and supports:
- Sleep
- Cognitive clarity
- Reducing mental chatter at 3 a.m.
Also amazing for those who get stress-induced headaches or feel “buzzy” and can’t shut off.
8. Fiber Supplement (45g a Day!)
Yes, 45 grams. That’s elite digestion behavior.
Why?
- Gut motility
- Blood sugar regulation
- Estrogen detox
- Appetite control
- Even skin clarity (gut-skin axis is real)
She recommends fiber from food first (30+ plants a week) and supplements only when needed.
9. Probiotic
She focuses on gut flora health – because what goes on in the gut affects:
- Immunity
- Mood
- Digestion
- Hormone recycling
Look for strains like Lactobacillus rhamnosus and Bifidobacterium longum.
10. Vitamin D + K2 + Omega-3s
This trinity is non-negotiable.
- Vitamin D3 supports bones, mood, and immune balance.
- K2 ensures calcium goes to bones and not arteries.
- Omega-3s reduce inflammation, support brain and joint health, and improve lipid panels.
Together, they are the holy trinity of longevity. Toss in magnesium and you’re practically invincible.
🦺 Weighted Vest (10% of Body Weight)
Yes, she wears one.
This builds:
- Bone density
- Posture
- Joint stability
- Mood (via endorphins)
She wears it on walks. She wear it at home. Because why not build bone while counting steps?
🧠 TL;DR – Dr. Haver’s Menopause Toolbox
| Category | Tool |
|---|---|
| HRT | Estradiol Patch, Oral Progesterone, Androgel |
| Hair | Minoxidil |
| Muscle/Brain | Creatine, Magnesium L-Threonate |
| Skin & Bones | 2 Collagens |
| Gut | Fiber + Probiotic |
| Longevity | Vitamin D + K2 + Omega-3 |
| Lifestyle | Weighted Vest (because bones need resistance too) |
🌬️ Moment of Calm
You don’t need to do everything. You need to do what’s aligned with you. Dr. Haver offers a roadmap, not a rulebook.
Start where you are.
Add what feels supportive.
Ignore what doesn’t resonate.
This isn’t about achieving hormonal perfection.
It’s about feeling just 10% more functional – and letting that be enough.
🎯 Humor Break: “What I Thought Would Fix My Hormones (And Absolutely Did Not)”
- Screaming into a kale salad
- Rearranging furniture at midnight
- Taping crystals to my thighs
- Downloading six meditation apps and using none
- Cutting out sugar for 14 minutes
- Buying supplements based on label font
- Crying while watching ASMR videos
- Putting lettuce on my forehead (don’t ask)
- Whispering “balance” to my ovaries
- Reading Reddit until I spiral
💬 Final Thoughts: What We Love Most
Dr. Haver shows us that you don’t need to guess your way through midlife.
You get to:
- Use real strategies
- Be data-driven
- Sleep again
- Eat like a person who matters
- Wear a weighted vest and still be glam
And best of all?
You don’t have to do it perfectly.
You just have to show up for yourself with the same energy you’ve shown everyone else for decades.
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