mary
claire haver

OB-GYN and menopause specialist · founder of The ’Pause Life

8 steps · last checked 18 oct 2026

hormone therapy, heavy lifting three or four times a week, weighted-vest walks, a high-protein fibre shake and a strict wind-down in a cool, dark room.

from the routine she published in 2025 and a 2026 interview about the supplements she takes.

what mary uses see the routine

the stack · at a glance

what mary uses.

stack as of apr 2026

7 items

supplements7

Omega-3 used by 14daily
soon
Vitamin D + K2 used by 11daily
soon
Creatine used by 17daily, in her shake · pick: The ’Pause Life owns
Fibreaims for 25–35 g a day · pick: The ’Pause Life owns
Probiotic used by 7Alloy Synbiotic
soon

show all 7 supplements

Magnesium L-threonate used by 12for sleep
soon
Collagen peptides used by 9daily, in her shake · pick: The ’Pause Life owns

copy the whole stack

food · what she has described

what mary eats.

shakemost days
Menopause Power Shake
Greek yogurt, protein + creatine, collagen, fibre, berries, chia, flax and hemp seeds.
2·’26 3·’26

food first, supplements to fill gaps1·’25
25–35 g of fibre a day2·’26

the routine · 8 steps

mary’s day.

any time2 steps day4 steps night2 steps

any time

Daily
Hormone therapy
“Hormone therapy changed everything for me.” She manages it with her own clinician.
energy sleep
Nightly
Tracks her sleep
“I track my sleep and course-correct when needed.”
sleep

day

3–4 times a week
She lifts heavy
strength training with progressive overload and compound lifts: “Resistance training is not optional.”
fitness
Most days
Walks and hikes in a weighted vest
her cardio, for heart health and a clear head.
fitness
Most days
The Menopause Power Shake
she mixes her fibre, collagen and creatine powders into a shake. The published recipe: Greek yogurt, protein powder, collagen, fibre, berries, chia, flax and hemp seeds, for about 50 g protein and 20 g fibre.
nutrition supplements
Daily
Breathing and short walks outside
deep breathing, mindfulness and short walks outdoors to bring cortisol down.
focus

night

Evening
Strict wind-down, cool and dark room
“I follow a strict wind-down routine, avoid late screens, and create a cool, dark bedroom environment.”
sleep
Before bed
Magnesium L-threonate
“I take Magnesium L-Threonate to aid in sleep and brain function.”
sleep supplements