hi everybody my name is Dr Mary Claire Haver I am a board-certified ob gyn physician I'm also the Creator and founder of the Galveston diet I have 18 months in postdoctoral education in nutritional medicine and am a culinary medicine I'm certified in culinary medicine so I have married my passions for Women's Health specifically menopause I am a menopause specialist and nutrition into my program the Galveston diet you can learn more about it at the link up in my bio at Dr Mary Claire or at Galveston diet.com but tonight I want to come on live and have a conversation with you all about menopause and I can answer some questions but also about supplements that I often recommend to many of my patients and some followers in their menopause Journey that might be helpful so if you are just joining me I'm going to ask you to do me a quick favor tap my face like this like just take your finger and like bang on my face on your screen that is going to generate likes it's going to help keep me relevant on this platform Tick Tock asks me every now and then to stop and do it um and it helps Drive the algorithm and keeps from your 11 on this prop form okay it looks like we're getting some um some masses joining I'll introduce myself one more time hi if you're just joining my name is Dr Mary Claire Haver I am here in Texas I am a board certified obstetrician gynecologist I also have an additional 18 months in Medical Nutrition and I am certified in culinary medicine I've married my passion for nutrition and Women's Health specifically menopause two and created my program the Galveston diet which is a wellness program for women in midlife in perimenopause and menopause you can go check it out however tonight I want to come on answer your questions and about menopause and talk to you about my favorite menopause supplements that I recommend to my patients and why I recommend them and you know to students in general so um oh Lord uh Tick Tock okay so thank you for the likes we're up to 4 000 so to like this video you can also share this video with the share button down here with someone you think it might be helpful for you just click this right here also if you don't follow me I welcome you to follow me I'm getting very close to 2 million followers so it's also a little bit of a drum roll to see how quickly I can get to 2 million so um when we talk about supplementation so my my education and nutrition has taught me that the majority of your nutrition should come from food okay not supplements you cannot out supplement a poor diet supplements are meant to supplement a good healthy diet so um you cannot eat you know make make choices that are in pro-inflammatory and not very nutritious and then swallow a handful of pills and expect one to negate the other they're supposed to work in tandem together so the first thing I'm going to talk about that almost all of my patients I end up recommending to almost everyone is a fiber supplement now there are several on the market the Metamucil is one I actually have one it's called Galveston fiber GDX from the Galveston diet again if you're already on a fiber supplement that you're happy with drop it in the comments to share it with other people I developed this one because I wanted to make sure that my fiber supplement had no added sugars and had a good mix of soluble and insoluble fiber both types of fiber have very important jobs and help keep us healthy in different ways and so the average American Woman only gets about half of the recommended daily fiber with her diet and so if you so she's only getting about 12 grams per day in the typical Western diet and so you if you're not tracking if you learn nothing else from this talk tonight it is you should be tracking your nutrition and my daughter is a nutrition science major she's about to graduate this year and then she's going to medical school um she was going to become a registered dietitian and then decided she wanted to go straight to med school and not do the extra two years to get her Rd but she still has all this gorgeous background training and nutrition and she recommended chronometer to me so that's what they use in a lot of register and a lot of nutrition programs chronometer is a nutrition tracking app and it will track your macro and your micronutrients and and really what I want you to focus on is micronutrients so fiber is one thing that you absolutely should track do it for a week just do an experiment just eat what you normally eat download the free tracker and pay attention to a few micronutrients and I have a whole Tick Tock about this it's probably my most famous One fiber magnesium omega-3 just track those three okay and then vitamin D is the other one and see if you can utilizing food get to the recommended minimum RDA which is loaded in the tracker it will show you like on a little graph how close you are to meeting your your limits and you might find that you are not getting enough fiber in your diet if that is the case the minimum for a woman is 25 grams per day okay that is recommended by the world World Health Organization and the American Diabetes Association as well as the American Heart Association for women I push to 35 grams per day because I have pretty rough family history of cancer it really helps with my IBS it's really really powerful for me and it brings my blood sugar down it keeps my insulin in check because we have horrible diabetes in my family as well so the tracker is on our website you can find it at Galveston diet.com or you can just Google it it's chronometer c-r-o-n-o-m-e-t-e-r so this fiber supplement has not only psyllium husk which is the main ingredient in most fibers and if that's what you're taking you're happy with it then keep going I don't want to change your mind um but this one I also added several mixed grains I have buckwheat Millet quinoa amarath chia seed apple fiber Citrus pectin and then we also have a little bit of stevia and monk fruit to make it palatable if you've ever done a fiber supplement without any kind of flavor in it it is like tasting sawdust so um I do I supplement to get myself up to 35 grams per day I easily get 25 in my diet I'm an avocado a day girl so if I can get that avocado in between my nuts and my seeds and my apples and like my fruit and veggies I'm getting a solid 25 but I want to hit 35 so that's what I supplement this and this will do a lot of things for your body it does bulk up the stools so you have a quicker passage of stool you have the big water bound easy to pass stools like so wonderful I mean if anybody's struggling with constipation I highly recommend this and then also it feeds your gut microbiome the soluble fiber feeds your gut microbiome it is the Prebiotic okay and when your gut is happy and well fed you are happy the gut brain connection the gut I mean everything is about your gut no cowboy men I'm not gonna go live with you um so lowers your blood it also decreases the rate at which you absorb glucose into the bloodstream that keeps your insulin levels low lower insulin levels lower inflammation levels lower visceral fat deposition lower cortisol levels it's all so so healthy so if you want to look at this stuff it's at the link at the top of my page at The Tick Tock page has if you click up there's a Lincoln bio it's bolded you click on that and it will take you you'll see the supplement Link in there so if you want to go check it out so I would say you guys should be tracking what you eat if you're falling short on fiber no matter what you do you may want to consider a fiber supplement I make it I make it so yeah we have a cell I have a supplement company and I just have a few I don't do a whole bunch I do take some that I don't make and I'll show you those as well so this is the first one fiber fiber fiber are so good for you you should be getting a minimum of 25 grams of fiber a day um so everybody we're up to almost a thousand viewers take a second tap my face everybody fast fast fast 10 times that is going to dry five likes the likes will drive the algorithm and will allow this video to be seen by more people so the next thing that I recommend and I'm lazy and I like to combine things so I created an omega-3 and vitamin D oh thank you for so if you tap real fast a bunch of times it'll make this heart on the by my face and it'll go across and it'll give me this like stream of heart so thank you and thank you for the gifts um anyway thank you so much yeah we're up to almost 20 000 likes so this is omega-3 and vitamin D combination so about eighty percent of my patients are deficient in vitamin D we don't we can't measure omega-3 levels but it's not something we we regularly do the average American you know omega-3 omega-6 and Omega 9 are all essential fatty acids and we usually have no trouble meeting our omega-6 and omega-9 levels that we need the way that we store omega-6 and omega-3 in our cell membranes is pretty interesting so they make up the cell walls okay because they're hydrophilic and hydrophobic they're like anyway there are two um fatty the the fatty acids have like a hydrophilicide and hydrophobic side and so basically they they hook up like this so omega-6 and omega-3 however much is in your bloodstream omega-6 omega-3 is like the ratio that's going to be in your cell membranes and that's the storage facility so when your body needs an Omega for body processes it will pull whatever's available so if you have a lot of mega6 that's what's going in if you have a lot of Omega-3 that's what's going on so the breakdown like metabolites of omega-6 tend to be more inflammatory than omega-3 okay and the typical American diet again has 20 times the amount of omega-6 than omega-3 where when we developed as a species as humans we were eating about one to one maybe four to one at worst so you know the goal is to try and so we are eating way more omega-6s than we ever used to which is leading to we think a pro-inflammatory state not that all omega-6s is bad it's more about the ratio and so taking omega-3 supplements can be helpful and really trying so what my nutrition professors were look you got to get one good source of Omega-3 in your diet whether it's salmon fatty fish flax Chia whatever okay and then really try to not overdo the omega-6s so that's things they put the it's like corn oil so think of vegetable oils which in and of themselves in small amounts are not bad it's just we're eating so much of them and they're baked into the baked goods they're in the processed foods with all this processed foods you get all these double whammies loaded with omega-6 oils artificial colors artificial flavors preservatives you know like so um we're just getting way too much of it so omega-3 supplementation is found to be helpful with heart disease or diets rich in omega-3 heart disease Eye Health I had you know a patient this is just anecdotal but you know a few patients have come back and said that their eye doctors were like oh my God your eyes look so good and I'm like wow no one ever tells me that and um you must be taking Omega-3s you're like yes and I combined it because they're both oil based I combine the vitamin D with omega-3 because I am lazy and I like easy and taking less things is better so I can get these all together now this is a maintenance dose of D okay now I get plenty of potassium in my diet I don't need to take a K2 supplement it's not necessary most people get plenty of potassium in their diet so I don't you know I have great absorption this is maintenance dose if my patients come back and they've not been on any D and they are as deficient I will put them on a prescription strength loading dose for about 12 weeks they do it once a week 50 000 dose this is two thousand a day so it's a pretty big difference you cannot take that 50 000 every week Ad nauseam because you could become toxic remember fat soluble vitamins k-a-d and E can all become toxic vitamin A causes severe toxicity that's what's we see birth defects with that okay so you can't just take D Ad nauseam you really should keep getting your levels checked especially if you're on the super high levels but this is a maintenance dose if you stay below 4 000 a day you won't get any trouble most experts think that's okay and this one has two thousand so hang on water so uh so we talked about fiber we talked about omega-3 and D hi Wendy good just good to see you I'm glad you caught me live all right turmeric this one's new I just came out with this one it took me a year to develop so I have a Blog on my website at Galveston diet.com keep the likes coming thank you thank you thank you um you guys it drives the algorithm and if you don't follow me please follow me please please please we are so close to 2 million oh my God like we are so close to 2 million followers I still can't believe here's this mom two kids sitting in her kitchen in Galveston Texas talking to her phone who has almost 2 million followers on Tick Tock how did this happen how did this happen I don't know my kids made me get on tick doctor in the pandemic they kind of Shame me into it I gave it a whirl and it took off so the turmeric go read the blog okay I when I do research okay I specifically look for articles related to menopause so I was doing turmeric and menopause related articles and I was like holy crap there are some awesome information coming out in the last two years turmeric is great for arthritic pain and and musculoskeletal pain joint pain associated with menopause it is great for headaches it is great for neuro people think clear like when they took it for a year their mental function was better I'm like holy and their visceral fat was better it lowers inflammation therefore lowers that drive of fat to the abdomen yes I have an MD oh in case you don't know who I am hi I guess I should introduce myself I am Dr Mary Claire Haver comma MD I'm a medical doctor I got my medical doctorate from LSU Louisiana State University I did my residency at the University of Texas medical branch and I did my postgraduate training in Medical Nutrition at Tulane University so I have I'm a menopause specialist and I have just everything I do starts with nutrition first because of my background and my training so turmeric check it out so this is one that you know the active ingredient in turmeric is curcumin there's low bioavailability this is never anything you want to inject IV this will kill you okay but orally we don't have great bioavailability oil now I do combine it with pepper piperine which is the black pepper extract to increase the absorption increase the bioavailability but it's hard to get toxic on this unless you go IV do not do not let anyone give it to uiv they will kill you that actually happened so um so but this has consistently and some pretty beautiful studies been shown to be helpful for menopause women you can read all about it in my blog at the top of my oh we're almost at 50 000 likes keep them coming keep them coming so I don't know of any risk of turmeric of curcumin with other medications fiber there's a couple of things you probably should not take with your fiber supplement that they might get bound up in the fiber and not absorb very well so any like serious medication that you are like blood pressure medicine I think I would just take those as directed and not do your fiber until later okay like an hour apart um all right so we've talked about turmeric these are the ones I make so of course I'm gonna talk about them first um and I do take all these all right and then I have collagen so full disclosure I don't make this collagen it's made by a company called Sparkle okay so back up before menopause here I am with my little girl she's little at the time in the dressing room trying on bathing suits or whatever and I'm kind of like upset at myself in the mirror because I was raised in the United States where we're taught to hate our bodies and um no matter what they look like and I I was I was hemming and hawing over the cellulite I had now as thin as I've ever been I've always had cellulite cellulite hanging off a bone is no more attractive than it is with some meat behind it so here I am kind of a skinny person at that time but I had cellulite and so I'm like oh and my daughter's like Mommy you know cellulite she starts talking about my cellulite and poking at it and pointing at it and so then I I'm so like about myself I start looking up medical articles about cellulite what can you do about it what can be helpful so I run across these articles and you can look them up they're actually on my website about a specific type of collagen called verisal the e-r-i-s-o-l and studies were done looking at wrinkle depth and cellulite depth they did like laser measurements this was a beautifully placebo-controlled done study and I was like wow it won't hurt me I might as well try it so I I'm like where do I find varosol collagen and I find this company called Sparkle So I start ordering it and then I started telling people I was using it on social media and they would run out and so finally the company's president found me and called me and he's like hey you are making me run out of all of my Supply and I'm like I'm sorry and he goes no it's great so long story short we went into business with them so I buy Sparkle from him he's now our distributor too okay he's a great guy he's from Australia but he has a warehouse in Dallas so we made him our distribution center so anything shipped from me comes from his Distribution Center we put our label on their Sparkle product so it's called co-branding it's really a cool thing because everybody benefits you know in the equation so um this I mix this and this together the I mix the fiber and the sparkle together in the afternoon and I sip on it takes me two or three hours to get through it with a ton of water I use a big 30 ounce water and keep diluting it and that's that's my plan so I take three other supplements I'm going to show you guys one I take for sleep so I saw some people yes I do mix them just because I'm lazy again I like easy when I talk this much I get so thirsty um okay so the oh okay the turmeric they're squishy so they're soft but this is the size so I'm gonna put it up to me put it up to my finger now okay so it's not small it's not small so if you struggle with swallowing pills this may not be for you hey Ponchatoula all right and then um the omegas are tiny and you take the the dose is four so the omegas are a little bitty eyes they're little see and put it next to my finger again these are little these are much easier to swallow okay if you have a shellfish allergy our omegas are from uh not shellfish but they are from sardines so if you have a fish allergy you're not going to want to do this now Nordic Naturals and if y'all know of another company just drop it in the comments makes an algae base so the fish eat the algae which is how they get the omega-3 in their body right they don't make it they eat it through the algae you can find the algae based which is no fish so if you have allergies that is going to be your Source I know Nordic Naturals makes it it's more expensive because it's harder to make but there is a um you do an omega-3 patch guys I would don't you see anything that's fat based like omega-3 that's a fat okay vitamin D is a fat vitamin A is a fat transdermal fat does not go through the dermis you need water-based and so omega-3 patch is probably not going to work okay um you don't do anything that's fat based through the skin it doesn't it doesn't absorb so um so be careful I don't know who's I've never heard of an omega-3 patch bless you um I would do oral for that okay that's just my two cents um I also take magnesium l-38 okay this is the Life Extensions brand I'll I'll pause you can screenshot this and then flip the picture around on your phone I do this for sleep okay so there's multiple forms of magnesium I always get a million questions about this there are people who are magnesium deficient and probably half of us are not getting enough magnesium in our diet again tracking but I get plenty of magnesium in my diet but I still take this I don't take it to corrected efficiency I take it for the medicinal benefits okay so this is it's also called neuromag or magnesium l-thrinate again take a picture flip it when it's done okay I get it from Amazon it's not the cheapest magnesium out there but this formulation the Magnesium l-threnate is the one that crosses the blood-brain barrier the best the best so if you are trying to so magnesium malfarinate has been shown to be helpful with menopausal depression with all-cause depression with SSRI resistant depression this is helpful it also helps relax things it's great for sleep I take it in the evening before I go to bed it's great my daughter was recommended it she was grinding her jaw and voluntarily with her ADD meds this helped relax her Jaws so she didn't have the jog writing so there's a lot of indications for this one now if you have a like low blood level and you're trying to correct a deficiency you may choose to do a different type of magnesium but this is the one I take and when my patients come in complaining of sleep or depression and their SSRI not not really wanting to try it this is what I recommend okay it's about 35 bucks a month for the one month supply okay all right now I read a book called has anybody else read it called lifespan why we age and why we don't it's phenomenal it is the most sciency sciency book I had to literally Hang On by my teeth to figure out what the hell this man was saying because he's so freaking smart and I'm not dumb I'm Medical and uh meaning you know I I use that lingo and so I would have to stop it or put the book down and think for a hot second and then go back and read the paragraph again but I heard the audiobook is better so it's lifespan why we age and why we don't and he is like really smart so he convinced me to take these two supplements based on his research and they're not really harmful so one is nicotinamine mononucleotide or nnm nnm okay these are for longevity these are not helping with any this is not helping with anything else this is hopefully going to keep the end of my telomeres on my DNA from unwinding so I don't age as fast okay lifespan why we age and why we don't by Dr oh my God I'm having a total menopause moment help me who wrote it um not Peter or Tia no no um David Sinclair Dr David Sinclair it took me a hot second okay so Eminem um he doesn't talk about what dose he just talks about the research behind it David Sinclair okay so Eminem I am taking this for maybe so I can live longer Resveratrol was another thing he recommended to maybe live longer and turns out there's some great menopause research on this too now the doses the women were given in the menopause studies where they had decreased arthritis pain they had I have a whole video on it a whole tick tock on it but this also has some longevity benefits as well this is 1500 milligrams a day the studies the ladies were doing 75 milligrams twice a day I'm like well and I can't find a much lower dose than that so you don't need to take very much so I like take one of these like every other day so magnesium absorption does not work through the skin it doesn't work but it works orally dude I are you going to argue with a physician I read this all day long Okay um and don't take it if you don't want it I'm just making I'm just making recommendations okay thank you for the follows oh my God you guys I'm so close to 2 million and thank you thank you for all y'all this is all y'all okay um [Music] so who out there is a menopause who is perimenopausal menopausal and I've got some big news I'm so excited I can't believe this um let me see yes yes yes checks likes whatever uh yeah men can take the Magnesium yes the studies that I read are generally for women but there's lots of indications for this for men okay um yes yes yes okay so you all probably know that my nutrition book The Galveston diet is already written it's in about to be published it's coming out in January January 10th and I'm super excited about it you can pre-order it at Amazon or wherever you want to buy books but um and thank you if you do because they want to get me on the there's a shot we have a shot we have a shot I don't know if it's going to happen at the New York Times bestseller list because our pre-order numbers are so good so yay but that's not what I'm talking about the pre-order book numbers are so good that I floated that I want to write a menopause book and it looks like that might happen and so um and get them to publish it so yes there will be there's the odd you can order the audiobook the Kindle version you know the e-book or the paper the hardback um and so um here's what I want the menopause book to look like and I want your feedback I want to hear what you think so of course I'm going to tell like my story and why I became a menopause specialist and kind of what the state of the world is with women being disgusted dismissed gas lit you know made to think they're crazy and it's really and talk about the systemic problem it's not that all doctors are most doctors go into OBGYNs go into this because they like women and they want to do good things but then we're not taught like there's a systemic problem with how menopause is recognized taught the nuances how to treat it sucks it sucks we're not doing a great job we have so far to go okay so what do we do in the meantime I want to write a book that will teach you how to advocate for yourself and it's going to go system by System we're going to start with the brain and we're going to talk about what happens with the brain with menopause everything from brain fog depression anxiety ADHD okay and then we're going to talk about the menopause toolkit for those symptoms all right here's what we know HRT might do to help or to harm here's what we know you know in for depression what other medications ssris how do you treat depression with you know here so you can go into your doctor here are some um supplements that have been shown to be helpful you know for women and menopause with this condition here is exercise like these women who did this kind of exercise saw Improvement or didn't see Improvement or whatever so you basically have a top-down system by system because everybody's menopause journey is different it's not just hot flashes and night sweats okay a lot of us have those I had them horribly but I had horrible joint pain horrible my hips horrible and like I didn't until I read it on my own no one taught me or told me that what you're happening in your hips is not that you're lazy or you're not stretching right I mean stretching can help but like this is menopause like if it's a two year like what the hell is happening to me so that is where I want it to be a very the menopause toolkit and you go system by System you just I'm hat what is this back pain I'm having that pain okay you know joint pain headaches whatever and so I'm gonna break it down and all evidence base with all the studies of Here's Where We Are what you can do and here's how to talk to your doctor about what you need okay as well as this is HRT what is available what the studies show what kind of forms there are do you need this that the other why would you do a pellet over a patch over a ring and no no no no no so that when you go in you are locked loaded and ready to like get your done with your doctor so you go in your call in the shots here's what one here's what I need here's the blood work I need thank you very much okay that's my that's my goal you think I should do it okay like this a thousand times as many possible times as you can if you think I should do it okay so do you want me to show you the supplements again the book is not coming um okay I have uh appointments available um but that I don't because I can't see I don't see patients virtually you must be in Texas or Colorado I'm only licensed to practice in those two states and but if you want to come and see me if you go up here to Dr Mary Claire and you go to the top of my page hang on I need to grab my laptop because I'm going to look up something for y'all um I'm walking around my house hello there's my doggy bye hi boobs he's like um all right do you want me to show you so we were talking about supplements earlier so you can come and see me in Texas um I'm outside of Houston I have a packed Clinic every day I'm open and I love it I love helping people I love that I can do this for patients and I give them the menopause toolkit we talk about their symptoms and we and I come up with a specific nutritional exercise supplement HRT or no HRT whatever we decide plan for them to live their best life so they're not coming in to rock a bikini I mean that would be great and all but they're coming in because they're like listen I am looking at my mama and I don't want that I don't want to burden my children with my suffering I looking at my family history and know what can I do to avoid that okay very few women come to me because everybody wants to lose weight that's normal okay that's fine but literally they're coming in because they're scared of the future they're scared oh I know Dr Pat yeah Pat Thayer she's great I know her I do uh she was great I worked like in the same hospital with her for a few years um okay I'll show you the supplements again okay fiber okay now I make some of these supplements but you you don't have to buy mine I'm just telling you about this I would appreciate it if you bought mine it's paying my bills but um fiber so the fiber is um if you go to galvestonnight.com this everything's there if you go to shop.galveston diet.com or just go to Dr Mary Claire we're almost at 100 000 likes go up there click on that and there's a link at the top that will take you to yeah it would be like What to Expect When You're Expecting except I would be sued out of my mind if I use that uh link so um so the fiber is recommended because women only get 50 only women only get 50 of the fiber that they need in their diet and women who have diets rich in fiber like over 25 grams per day have been shown to have less visceral fat lower blood sugars lower insulin levels better gut um health and it is absolutely uh menopausal women do way way better overall in all aspects of their health including the visceral fat deposition than women who do not get enough fiber in their diet if you don't know how much you're getting I recommend that you track your fiber intake how do you do that my favorite tracker is chronometer cro n-o-m-e-t-e-r is my fave um okay so this is our fiber this is our collagen so collagen great for cellulite great for wrinkles that's why I started it completely for vanity reasons but it turns out it's great for osteoporosis prevention so if you got a mama with a humpback or a felon broker hit you want to think about something like this okay this particular how do you get so much fiber I eat chia seeds I eat flax I eat um seeds I eat nuts I eat apples I eat vegetables I eat fruit I eat an avocado a day that's how I get my fiber goals I also supplement with my fiber so I can hit 35 grams a day this collagen is not fish based so this is it also has vitamin C and hyaluronic acid this has a lemonade flavor so if you don't like lemonade this one isn't for you I mix these two in the afternoon because I'm lazy and I like easy you can dump it in a smoothie and thanks for the follows thanks for everything guys do I Ever Rest social he has a full-time job for me did y'all see my video where I was in my pajamas and they put it on National media thank you Mary Claire I was talking on YouTube I got so excited I do this all the time I do videos in my pajamas all the time and the national news media liked what I was saying about HRT and they picked it up and put it in an article and put the link to the YouTube thing and I'm literally in my pajamas with Peter attia and uh Andrew huberman on the same they were quoted as well and so it's like my big moment to be in summer because I respect them both and I really enjoy their podcast and I was like oh my God and I'm in my pajamas yummy okay also omega-3 and vitamin D something that most women are deficient in is vitamin D 80 of my patients are deficient in vitamin D oh my God you guys thank you so much for the likes this also has the omega-3 in it together again I'm lazy I made this so I could just have to take one thing instead of two turmeric guys if you're not a Believer I would look at the I have links to all the medical journals um you can find the blog at um you can find the blog at galvestonediet.com if you just click on pause blog uh this one does have the black pepper extract added into it but there's some great data showing some tremendous benefits uh for turmeric for menopausal women so um let me find it I'll read them out to you why are you losing your hair okay we can talk about that in a minute um okay where'd it go turmeric and menopause relief okay so what can turmeric do for you if you are a woman in menopause turmeric and menopause relief okay so what can turmeric do for you if you are a woman in menopause remember that curcumin is the active ingredient it is a polyphenol um which are chemicals in plant-based foods that act as antioxidants and provide health results um all right so curcumin has been shown to have an anti-obesity effect it also decreases visceral fat deposition it decreases inflammation by decreasing oxidative stress um and it um but also women who took curcumin had lower hot flashes so those of you who are not able to take hormone replacement therapy or electing not to take it you can try curcumin turmeric for hot flash relief one of the biggest things that really shocked me was that it helps relieve symptoms of osteoarthritis so menopause we see much worsening of osteoarthritis arthritic pain and this was shown to be helpful when combined with exercise women had better cardiovascular health monitors increa including increased blood flow and then it improved the gut microbiome Health this makes helps keep your gut happy along with the fiber guys um so all of the Articles where I pulled this information from are linked to this blog if you want to go check it out and then so those are the ones I make and then these are extra ones that I take I also take Resveratrol the studies in menopause that showed benefit were done with 75 milligrams twice a day this is more than that I have a hard time finding the lower dose and then neuromag guys if you have depression if you have trouble sleeping if you have anxiety if you have anti any kind of mental health disorder you should consider giving this a try along with whatever you're doing okay I'm not saying it's first line therapy but there are multiple studies showing that this is helpful in SSRI resistant depression and helping with Sleep Disorders but it's this particular go I'm going to hold this you can screenshot it magnesium l308 okay neuromag is the brand name okay this I get mine from Life Extensions you can get yours wherever but you want this L three and eight it's a little more expensive than the other mags but this is the one that crosses the blood brain barrier okay crosses the blood-brain barrier thank you for all the likes we're over a hundred thousand this is so awesome and thank you for the follows you guys this means everything to me so to like me you just bat my face 10 times so everybody take a second to do that so if you're just joining hi I'll show I'll show all the the supplements again I'm Dr Mary Claire Haber I am a a board-certified obstetrician I am also a medical doctor somebody was like are you an MD yes I'm a menopause specialist I also have an additional 18 months in Medical Nutrition studies from Tulane University and I became certified in culinary medicine in 2019 I've married my passions in women's health and nutrition into my wellness and weight loss program called the Galveston diet if you want to learn more about that we have a 20 off sale I'm going to just shamelessly plug myself the Galveston diet all of our programs we have three programs are on sale for 20 off and so you can learn about them if you go up to my link up here or just go to galvestondiet.com or go up to my link here at the top of my Tick Tock page there is a link hit that blog and uh the the code is somebody write it out menopause 20 m-e-n-o-p-a-u-s-e 2-0 all one word all caps and that will save you 20 off of a program if you're looking for some way to help you get healthy so um okay uh let's see all right I'm gonna start answering some questions so drop them in the comments um what kind of questions do you have give me a second to like swipe over your doctor told me to check you out oh my God who thank you I love it when another doctor she says you are the way to go oh my God thank you that is so sweet thank you thank you thank you um and thank you guys for the likes the shares the follows this helps keep me relevant on this platform it's really hard as a 54 year old mom who speaks Truth uh and tries to stay away from sensationalism um all right let's see I can swipe here we go all right let me see if I can get to your questions how many grams of fiber a day okay so the majority of your fiber of any of your nutrition should come from food we only use Fiber to supplement the gaps and so I get 25 routinely in my diet every day minimum I supplement to get to try to hit 35 I push too high the upper other limit of high normal so that I can get the maximum benefits now again if you've never done a fiber supplement you should start slow you want to start with like a teaspoon of this and a lot of water like 30 ounces and then slowly increase the dose to the full scoop and one scoop gives you eight grams of fiber here okay so this is just a helper this should not be the main source you can find my supplements at the Galveston diet supplements so the fiber the omega-3 the turmeric and the omega-3 vitamin D combo and the turmeric and the collagen so these are the only four I have I sell at Galveston diet.com or there's also a link at the Lincoln bio at the top of my page so now the supplements aren't on sale right now but the nutrition program is if you want to go check that out okay um can I discuss oh the book for the nutritional plan is being released January 10th I'm in negotiation right now to sign a contract for the menopause book but hopefully I can get that out within a year my skin looks amazing thank you um I will drop my skincare routine at some point but basically it's what everybody else does vitamin C sunscreen a little bit of Botox here and there and I also I work in an Aesthetics like my clinic is in this big Center where they have an aesthetic center and so I have access to some pretty good skincare stuff like I do the Morpheus eight that's expensive and it hurts but I only do that like once a year um let's see Perry to menopause in six years is that normal yeah that can be absolutely within normal limits remember there's no you're never too young for menopause a woman at any age though it's rare but it can happen so if you come in complaining of is this to happen to anyone you come in complaining of menopausal symptoms and your doctor immediately says you're too young and blows you off it says no it's impossible without even talking to you getting more information or running a possible blood test has this happened to you I want to see let me see in the comments you know because I'm sick of the gaslighting and part of it is not that doctors are it is that we are under trained grossly under trained in the area of menopause um most docs after the Whi study you know the lectures on menopause hormone therapy dwindle down to almost none most doctors don't feel comfortable prescribing it it's just not in their jam and we have a lot to learn in residency we have to learn how to deliver babies and take care of Pediatrics and cancer and getting people pregnant and all those things so all of that stuff is important but it's like menopause and menopause care and especially perimenopause has been shoved to the very periphery of the regen education and you guys are suffering because of it so it is my that's why I want to write a book so you can advocate for yourself you can educate yourself and this will be a reference guide for you to be able to take to your physician with the latest studies and be like look this is what I want and this is why um because you could actually teach your doctor something so you started your HRT cream today good for you that's awesome um let's see uh itchy skin and eczema definitely we see in a worse eczema is an autoimmune condition we see worsening autoimmune disease but overall dry skin and dry skin dry eyes dry mouth dry ears you know we the loss of sebum production is dramatic hair changes hair breakage hair loss male pattern baldness growing hair in places that we don't want those are all all symptoms thank you for the follows guys thank you for the follows um let's see what is HRT great question hormone replacement therapy so um if you don't know what that is that's okay um it's a term we use when you get up to um our age let's see okay uh all right do you want me to now who's new here so if you're just joining me I am Dr Mary Claire Haber I'm a board certified obstetrician gynecologist I'm also a certified in culinary medicine with 18 months postgraduate training in Medical Nutrition I have married my passions into my program the Galveston diet you can go check that out at our website at galvestondiet.com we have a 20 off sale right now menopause 20 is the um is the code you can use to save 20 but I was talking today about uh our supplements and why I recommend them um I do not it uh okay so if you wanna I practice medicine outside of Houston Texas you can check out my website again the link is up here at Dr Mary Claire God bought 131 000 followers let's get to 200 000. so everybody take a break and tap my face as many times as you can follow me share this video you can hit the share button here with some you think will be helpful I'm going to go so since so many of you are new here I'm going to go through the supplements that I recommend routinely and why I recommend them so hang tight just keep liking this video by tapping my face as many times as you can stand and that will help Drive the algorithm and keep me relevant on this platform so that Tick Tock will keep showing this video to as many people as possible so you you like me by just hitting me in the face like this okay so okay so my number one thing that I recommend is fiber about something like this okay so okay so my number one thing that I recommend is fiber about half of you are not getting enough fiber in your diet as you should the way to know how much fiber you're getting is just for a week do an experiment and track your nutrition download a free nutrition tracker like my favorite is chronometer other people use MyFitnessPal or use if you use the nutrition tracker let me know in the comments which one you use it really helps a hormone replacement therapy does not cause cancer so actually you're all cosmetology from cancer is lower okay so fiber helps tremendously with bloating if taken correctly okay you definitely can overdo this and it can make your bloating worse on the short term but if you start slow with like a teaspoon and then work your way up over a few weeks to the full scoop um this would be a god saver for you so it helps with IBS it helps with if you use it correctly it helps with constipation it helps with also helps women who have adequate amounts of fiber in their diet have lower visceral fat have lower accumulation of you onset belly fat have um healthier gut microbiome this is what feeds your gut microbiome they also have more rapid transit of stool through the colon which helps um with detox and this lowers your insulin levels it lowers the absorption of blood glucose and it it is the food for your gut microbiome it keeps them happy and healthy when your this is made up of solid mine is made up of soluble and insoluble fiber soluble fiber is what the gut microbiome ferments and it creates oxybutyrates which are healthy chemicals that get absorbed through the gut methosa into the bloodstream and help keep your vasculature healthy so there's so many good things about fiber now if you're getting 25 to 35 grams of fiber in your diet without a supplement you're fine you're good but you need to track to find out if you're struggling you may want to consider a supplement and I do have one for sale it is available at galvestondiet.com if you go to supplements it is one of the big supplements there so Metamucil is psyllium husk okay it works fine but it doesn't have the combination so that's why I made this one this also so Metamucil is psyllium husk okay it works fine but it doesn't have the combination so that that's why I made this one this also has monk fruit and Stevia and no added sugars be careful if you do a different fiber supplement which I support if you're happy with your fiber supplement but read the ingredients a lot of them are loaded with added sugars which you don't want okay um so then I also do a CA I have a collagen supplement that I use I originally started using it for my skin for the appearance of cellulite and wrinkles however it also in the last couple years has been found that women who supplemented with this type of collagen had Improvement in osteoporosis so I use it to help keep my bones strong so when I mix these two together every afternoon for a little treat they're kind of orangey lemonade flavor and I sip it all afternoon I've got my fiber and my collagen and I take them together all right and so both of these are available on my website um if you want to check them out I do also take a probiotic supplement I just ran out and they were on back order it's from Garden of Life it is the women's 85 billion raw that's what I take um on the days that I don't have yogurt I pretty much don't eat probiotics in my food regularly it's not a taste I grew up with I don't love sauerkraut I don't I tried the fermented pickles they weren't my jam um but some people love that stuff and if you eat fermented stuff kombucha every day you're good you don't need a probiotic supplement you're doing it okay you're living the dream a lot of Asian cultures have a lot of fermented foods they do fine when we traveled in Japan I was like oh these people don't need probiotics they eat this stuff all the time but I don't so I supplement for that and um and so I use again Garden of Life 85 billion raw um and I just love it so uh this is turmeric and this is from Galveston diet as well this is our newest supplement I have a whole blog about well the benefits of turmeric and what it can do for you as well as the medical journal articles that I pulled for this program or everything I research is for women in menopause so you can check that out um and let me see uh oh sorry my phone dropped let's see oh lifespan is free on Audible good for you that's awesome um okay great great great yay yay okay uh I'm looking at okay so and then then I also do an omega-3 and vitamin D combination um again lazy like to combine things I created this one so that I didn't have to take two pills it has my daily vitamin D as well as my um oh as well as my omega-3 fatty acid the Magnesium I take is magnesium l-thrinate I do not sell this one this is from Life Extension this is specifically the one that crosses the blood brain barrier the best I get this off of Amazon um and you um you can screenshot this and then flip it around uh I take it for sleep it's also recommended for depression anxiety it's it gets into the brain so any mental health disorder it can be helpful with it also can be helpful for um my daughter was grinding her teeth because of her ADHD meds so it helped relax her jaw um let's see okay so let's see we are please show it again okay y'all can screenshot it go ahead and screenshot this y'all got it okay and then flip it on your camera when you get it back so you can read it okay somebody asked about belly fat you all just know me so well I love talking about this okay belly fat belly fat is if you don't change what you do in perimenopause you are more than likely probably 90 something percent of you gonna see an increase in belly fat where you never had it before okay it's an increase in visceral fat is the fat it's a different fat than subcutaneous it is driven to deposition by different mechanisms than overeating okay it is not due to excessive calories it is more due to increasing inflammation and insulin levels and cortisol and it is linked to seven of the top 10 causes of death an increasing amount of visceral fat now I have a machine in my office that I measure visceral fat in patients and I can have really Frank honest discussions with them about their health risks you can do a virtual measurement of visceral fat by your waist hip ratio you take a tape measure and you measure around the thinnest part of your waist somewhere around the belly button and then you divide that by the widest part of your hips around your butt okay and as a woman your ratio should be 0.86 or less to be low risk for having abnormal levels of or 0.7 you're you're golden greater than 0.86 more than likely you have an amount of visceral fat that is not considered to be healthy and so um now you want to do this in the morning when you're not bloated after you've gone to the bathroom you know all the ways okay and so you don't want to do it tonight you'll be unhappy just wait till the morning when your belly's its flattest and do it then and then it's an on it's a much better indicator of your health than your weight or your BMI okay it's a much better easier so it is the smallest part of your weights divided by the widest part of your hips and 0.86 for women is kind of the cutoff less than 0.7 you are good to go no worries okay 0.7 at 0.86 man something's happening greater than 0.86 you we gotta talk okay and so um all right so you take the smallest part of your waist divided by the widest part of your hips the waist hip ratio you can Google it waist tip ratio okay as a health indicator it's pretty amazing so how do you what can you do um visceral fat doesn't respond that well I mean it will but it's not it it if you're starving yeah your visceral fat will go down that's not how you want to lose weight your visceral fat is going to respond to things not related to calories way better it's going to respond to fiber okay women who have greater than 25 grams of fiber in their diet per day had less visceral fat accumulation than women who did not okay number two watching added sugars people who have 25 grams or more of added sugar in their diet are much more likely to have abnormal accumulations of visceral fat associated with heart disease okay added sugars of the sugars added in cooking and processing not fruits and vegetables number three probiotics women who had diets rich or took a probiotic supplement have been found to have less stressful fat than women who did not okay in menopause number four like I said before turmeric has been shown women who had supplementation with turmeric were shown to have less visceral fat accumulation than women who did not so um all right uh all right guys so those are my top tips this is all on a Blog on my website you can go and check it out also remember that um uh uh okay let me do a couple more questions and I'm going to jump off thank you thank you thank you for the likes for the follows my favorite probiotic is Garden of Life somebody type it out women's raw 85 billion Garden of Life Women's raw 85 billion so um you're so welcome I have so much fun talking to you guys and I will save this video and we have 293 new followers thank you so much we are so so so so close so close to one to two million it's so incredible we're oh we're at 165 right everybody tap my face as many times as you can stand and uh that will give me a bunch of likes and help Drive the algorithm to keep me relevant on this platform but I'm getting tired it's eight o'clock it's actually close to my bedtime and I will always be coming on live so please follow me if you don't I invite you to follow me that will help me um again stay relevant on this platform and you won't miss any of my lives and we will chat again soon