The Ultimate 2026 Menopause Cheat Sheet - Dr Mary Claire Hayver, Dr Kelly Casperson & More!

In this conversation, we break down what actually changes during midlife from muscle loss and visceral fat gain to sleep disruption, libido changes, and brain fog, and why “eat less and move more” stops working. We cover what science says works, what’s a waste of time, and how women can take back control of their health with the right training, nutrition, and hormone support.

This is not about quick fixes. It’s about understanding your physiology and working with it.

In this episode, we cover: • Strength training after 35 is mandatory, not optional, if you want to keep muscle, bone density, and metabolic health. • Visceral belly fat increases during menopause by default, but it can be managed with the right training, nutrition, and hormone support. • Most women under-eat protein, accelerating muscle loss, frailty, and long-term health decline. • Hormone therapy is not a weight-loss solution, but it improves sleep, energy, and how well lifestyle changes work. • Creatine combined with resistance training is one of the most effective and underused tools for midlife women. • Sleep is the force multiplier for appetite regulation, mood, and consistency.

If you’re navigating perimenopause or menopause and feel like your body suddenly stopped playing by the rules, this episode is essential listening.

For more resources: Dr Mary Claire Haver: https://www.instagram.com/drmaryclaire/ Dr Rachel Rubin: https://www.instagram.com/drrachelrubin/ Dr Kelly Casperson: https://www.instagram.com/kellycaspersonmd/ Dr Shauna Watts: https://www.instagram.com/dr.shaunawatts/

Follow Dr Shauna and the podcast on social: Podcast Website: ⁠www.allaboutyoupod.com⁠ Instagram: https://www.instagram.com/allaboutyou_withdrshaunawatts LinkedIn: https://www.linkedin.com/in/shauna-watts-a903a5247

Disclaimer: This podcast and any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice. Information is provided for educational and entertainment purposes only.

00:00:00 – Why Midlife Health Needs a Reset 00:01:02 – What This Episode Will Change 00:01:54 – Muscle Loss After 35 00:02:24 – Why Belly Fat Increases 00:05:24 – Protein Needs in Midlife 00:06:55 – Eating for Muscle and Metabolism 00:09:18 – Supplements That Actually Matter 00:11:18 – Creatine for Women 00:12:48 – Lifting With Osteopenia or Osteoporosis 00:13:49 – Why Women Stop Vaginal Hormones 00:17:04 – Vaginal Estrogen vs DHEA 00:20:13 – Genital Urinary Syndrome Explained 00:21:56 – Why Testosterone Matters for Women 00:24:55 – “I Feel Like Myself Again” 00:27:17 – Access to Hormone Therapy 00:33:58 – Vaginal Estrogen Safety Myths 00:39:34 – Sex and Desire in Midlife 00:44:50 – Testosterone and Libido 00:49:38 – When Hormones Start Working 00:54:48 – Sleep Changes Everything

* Visceral fat * Belly fat menopause * Protein for women * Strength training for women * Creatine for women * Testosterone for women * Estrogen therapy * Vaginal estrogen * Vaginal DHEA * Genital urinary syndrome of menopause * Osteoporosis prevention * Bone density women * Sleep and menopause * Brain fog menopause