The Jamie Kern Lima Show
Menopause Masterclass Pt 3: Your Menopause Toolkit, Free Resources & Exactly What to Ask Your Doctor! With Dr. Mary Claire Haver
13 Jan 2026
Chapter 1: What is the Menopause Toolkit and why is it important?
You've said nine out of 10 doctors get hormone replacement therapy wrong, or hormone therapy wrong, or just aren't educated. You've shared that getting your medical degree, your four-year medical degree, you had one hour of training around menopause, and then your four-year specialty degree, six hours of training, and that's it.
you don't necessarily have to break up with your doctor you know it's is you may need to start the conversation if they're not screening it for you we're not even trained to screen for perimenopause and menopause symptoms you have to bring it up to your doctor and if they're open and honest ask them how much training have you received in menopause care do you feel competent
And if they don't, hand them the latest guidelines. They're downloadable from the Menopause Society. Tell them to take a look. Say, I'd like to try this for three months.
For the person that's like, oh gosh, well, I want to keep my doctor. And also, I think they might not know anything about menopause, but I like them.
You still need a pap smear. You still need routine screening. All that stuff still has to be done.
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Chapter 2: How can I prepare for my next menopause doctor appointment?
You can keep your gynecologist for that. Yeah. and just tell them, you know, you weren't comfortable with menopause, I totally get that. And so I've... What a gift that they can start by having their own evidence to walk into that doctor's office with. You need to go in and make a problem visit, like a non-well woman exam, or I'm coming in to talk about menopause.
When you go in to talk about menopause, that is a specific visit if you want to use your insurance. How do we ask for that visit? What is it called? Problem visit. A problem visit. That's standard language. So not preventative visit. No. Problem visit. This is a problem visit and your problem is menopause.
When you walk into your doctor, what are the key questions you can ask them to know if they really do know what they're talking about?
Chapter 3: What supplements should I consider during menopause?
What are the key tests you should ask to have them? Back by ultra popular demand, one of the top menopause doctors in the world, Dr. Mary Claire Haver is here in this part three menopause masterclass episode, where we're giving you your menopause toolkit today, including the tests you need to ask your doctor for, how to prep for your next appointment.
Right now, 1.2 billion women are in perimenopause or menopause. And whether or not you're experiencing this personally in your life right now, I guarantee you someone in your life is. What resources are available for free and so much more.
And whether today you're listening for yourself or because someone you love shared this episode with you, I want to welcome you to the Jamie Kern Lima Show podcast family. How do I build my own menopause toolkit?
What are the elements, the components that each of us need?
Chapter 4: What telehealth resources are available for menopause support?
Yeah. We don't just slap estrogen patches on everyone and kick you out the door, right?
Chapter 5: What hormone treatments can help with menopause symptoms?
We are building a plan for you to have that next 30 years be as glorious as it should be. Protecting her mental health, putting her own oxygen mask on first, giving her permission to put herself and her health first
Chapter 6: How do I identify the right questions to ask my doctor about menopause?
so she can take care of everybody else. We've been socialized and trained to take care of everyone's needs and then ourselves last. And then what happens? Pharmacology, HRT, non-HRT options, supplements. Where are the gaps in your nutrition?
Chapter 7: What free resources can help me navigate menopause?
Do you need some extra fiber? How's your vitamin D? What about magnesium? Sleep optimization, the pitfalls of melatonin for long-term use, of Benadryl for long-term use, of sedatives for long-term use, and how those three medications have been linked to dementia.
defining menopause by a range of ages, 46 to 55.
Chapter 8: How can I build a strong support network during menopause?
Perimenopause can start seven to 10 years before that day. For a woman's listening, sharing this conversation with us right now, what are some websites they can go to to find out, am I potentially in perimenopause? Am I potentially in menopause?
We have a quiz. You can look up Green Scale. These telemedicine options, Let's Talk Menopause now has a free hotline. It's just someone to talk to who knows what they're talking about. You want to make that first morning appointment when your doctor's fresh. Go in fasting in case they can get blood work done that day. So you might not have anything ordered yet. Go in fasting so you're ready.
You can discuss with your doctor based on the symptoms that you're having so that those tests will be covered by insurance. If you're having hot flashes, make sure you really, really stress that you're having hot flashes.
this is good this is good i want to make sure everyone catches this because i would never suggest anyone say anything that's not true and also if you have let's just say any of the other 70 plus symptoms there may be doctors out there that unless they hear you're having hot flashes maybe they don't even order the test another big myth a lot of doctors don't realize is
Will you talk about supplements? We mix our vitamin D with vitamin K to increase absorption so we have better bioavailability. Fiber. American women are only getting probably 10 grams of fiber in their diet per day. We need 25 to 35 plus. She can get all her fiber from food. I'm like... Yay, you don't need to spend money on this. So when you say 35 grams, what does that look like?
What does it look like? That's a whole avocado. So a whole avocado will give you like a third of your fiber for the day. So that's 10 to 12 grams in a whole avocado. And then...
Strong over skinny. Strong over skinny. This is such a gift that you are sharing experiences and data from thousands of patients and exactly what you do because a lot of doctors don't do that. When we go to appointments, they have two seconds and we barely even get a question and they're working so hard. How is that girl? all of it, and you were that girl. You talked about telehealth.
What are some of your favorite telehealth resources and then some of your favorite websites that everyone can just start stocking into their toolkit right now? There are three. Whether you're a man or a woman, menopause is gonna affect you because it's gonna affect 50% of our society.
Right now, whether you or someone you love is experiencing perimenopause, which can start at 30 or even younger, or menopause, which can typically start in your 40s, 50s, or 60s, there is so much conflicting information about the subject. So few doctors are well-trained, and there are so many things our mothers didn't tell us or even know about it.
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