Jen Marples

I am the self-proclaimed number one champion of midlife women and a cheerleader for all women. I’m an agency owner, keynote speaker, podcaster, and leader in the midlife women’s empowerment movement.




Optimal Menopause Nutrition, Exercise, Supplements, and Hormones with Dr. Mary Claire Haver

Optimal Menopause Nutrition, Exercise, Supplements, and Hormones with Dr. Mary Claire Haver | The Jen Marples Show

Dr. Mary Claire Haver, esteemed OB/GYN and the queen of menopause and menopause nutrition, is on today’s podcast! She’s breaking down her core recommendations for women in their menopause years (which can be half our lives!), including optimal nutrition, exercise, supplements, and hormones.

In sum, she’s teaching us how to optimize our health to live long, healthy lives and stave off disease, instability, and bone loss. She’s also helping us mitigate the many symptoms of menopause that can be debilitating and impact the quality of our lives. 

This episode is the air mask we all need, ladies! If we don’t take care of ourselves, our work suffers, we can’t take care of others, and we certainly won’t be living the best lives we possibly can!

Dr. Mary Claire Haver is board-certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is also a Certified Menopause Specialist through The Menopause Society. In 2021, she opened Mary Claire Wellness, a clinic dedicated to caring for menopausal patients. Her educational background and her own experience led Dr. Haver to develop the national bestselling book and online program, The Galveston Diet, a three-pronged lifestyle plan that encourages fuel refocusing, intermittent fasting, and anti-inflammatory nutrition to manage hormonal symptoms, stabilize weight, and revitalize the body as it ages to provide benefits that will last a lifetime. Dr. Haver’s second book, The New Menopause, will be released in April 2024. 

Dr. Mary Claire Haver and I discuss:

  • Optimal nutrition during menopause and recommended servings of critical nutrients.
    • Fiber and protein recommended daily intake.
    • Max sugar intake and eliminate/reduce alcohol. 
    • Inflammatory and non-inflammatory foods.
  • Recommended supplementation to support menopause and building muscle.
    • She breaks down the benefits of Vitamin D, Turmeric, Probiotics, and Creatine.
  • The risks and benefits of fasting and its effects on muscle loss and chronic disease.
  • Exercise for longevity and muscle-building to stave off muscle loss and osteoporosis.
  • Hormone replacement therapy (HRT) options and protocols.
  • Her new book, The New Menopause, which talks about the 70 symptoms of menopause, everything from frozen shoulder, tinnitus, vertigo, burning tongue, dry skin, vaginal atrophy, sexual dysfunction, hot flashes, and more. The book is about symptoms and solutions!

I hope you find this episode as valuable as I did! As with anything, please check with your doctor before you try anything new.

I hope you enjoyed today’s show! If you’d like to find out more about how I can help you achieve your business or life dreams, you can book a complimentary 20-minute call HERE. Visit my website at www.jenmarples.com and if you sign up for my newsletter, I’ve got two free juicy gifts for you, my Stepping Into The Spotlight guide if you’re ready to be seen and heard and my 12 Steps to Pivot guide if you’re itching for a change but don’t know where to begin. 

I’d love to connect with you on social media so please follow me @jenmarples on Instagram, LinkedIn, TikTok and YouTube, and let me know if you listen to the show! Nothing makes me happier than connecting with you dear listener. 

Finally, my mission is to empower millions of midlife women, but I can’t do it alone! Please help me by leaving a 5-star rating and written review on Apple HERE and a 5-Star rating on Spotify HERE. Thank you and have a beautiful day!

Learn more about Jen Marples at https://www.jenmarples.com/ 

Unedited AI Transcript Here


The Galveston Diet

The Pause Life

Mary Claire Wellness




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