Dr. Mary Claire Haver

This is something you need to slowly introduce over time.

The more variety of sources of fiber that you get in your diet, and that is things like nuts, seeds, legumes, vegetables, fruits, whole food,

If you can get 35 grams a day from your food, avocado, I'm like an avocado a day-ish girl.

And that helps me get a ton of fiber in my diet.

Amazing.

Go for it.

If you can't, supplementing with fiber, it's basically harmless.

It's not going to hurt you.

It's usually pretty cheap.

Using something with a base of psyllium husk.

hopefully with some other nutrients added to it, would be a reasonable thing to do.

And I supplement my own fiber.

I use about an eight gram supplement on a daily basis.

I think creatine is something, we don't measure creatine levels in humans, but the data is very clear on the benefits to women, the benefits to women in menopause, even if you're not

lifting weights.

Definitely, if you are lifting weights, you know, when we look at the studies done on creatine and strength training, it seems to be a synergistic thing with protein intake.

So the studies for women were done showing benefits at three and benefits at five.

And, you know, now when you look at Abby Smith-Ryan's work coming out of North Carolina, Dr. Smith-Ryan, she is doing a lot of work on women in perimenopause and menopause and seeing benefits outside of just muscle and bone.

We're seeing mental health.

we're seeing cognition.