Lecture Notes: Menopause, Nutrition, and Supplements

Instructor: Dr. Mary Claire Haver

• Background: Board-certified OBGYN, menopause specialist, and creator of the Galveston Diet.
• Education: Additional 18 months in Medical Nutrition, certified in culinary medicine.

Overview of Lecture

1. Purpose: To discuss menopause, recommended supplements, and promote the Galveston Diet.
2. Engagement: Encouraged audience interaction through likes and follows on TikTok.

Key Topics Discussed

Menopause

• Dr. Haver is a menopause specialist focusing on the intersection of women's health and nutrition.

Nutrition and Supplements

• Philosophy: Nutrition should primarily come from food, not supplements.
• Supplements are complement, not a replacement for a poor diet.

Recommended Supplements:

1. Fiber Supplementation

   • Importance: Helps reach recommended daily fiber intake (25-35 grams for women).
   • Benefits: Improved bowel health, insulin regulation, and lower visceral fat.
   • Products: Metamucil, Galveston Fiber GDX (contains no added sugars).

2. Omega-3 and Vitamin D

   • Deficiency Concerns: 80% of patients deficient in Vitamin D.
   • Benefits: Heart health, eye health, inflammation reduction.
   • Product: Combination supplement for convenience.

3. Turmeric (Curcumin)

   • Benefits: Arthritic pain relief, headache improvement, cognitive clarity, reduced visceral fat.
   • Bioavailability: Enhanced with black pepper extract (piperine).

4. Collagen

   • Benefits: Skin elasticity, cellulite reduction, osteoporosis prevention.
   • Product: Sparkle (contains Verisol for wrinkle and cellulite improvements).

5. Magnesium L-Threonate (Neuromag)

   • Benefits: Improved sleep, depression treatment, jaw relaxation.
   • Form: Crosses blood-brain barrier effectively.

6. Longevity Supplements

   • Nicotinamide Mononucleotide (NMN) and Resveratrol: For potential longevity benefits.

Additional Recommendations

Nutrition Tracking

• Tool: Chronometer app for macro and micronutrient tracking.
• Focus Nutrients: Fiber, Magnesium, Omega-3, Vitamin D.

Galveston Diet

• Program: Focus on nutrition and wellness for women in midlife.
• Resources: Information available at GalvestonDiet.com.

Future Projects

• Books: "The Galveston Diet" book coming January, and a potential menopause book focusing on self-advocacy and symptom management.

Audience Engagement

• Encouraged interaction for algorithm support on TikTok, aiming for 2 million followers.

Conclusion

• Emphasized the importance of evidence-based practices in managing menopause symptoms through nutrition and supplements.
• Promoted self-advocacy in healthcare settings for better menopause management.

Contact Information

• Learn more at GalvestonDiet.com or through Dr. Mary Claire's social media platforms.