My Advice to Get Rid of Belly Fat

hi everyone if you are just joining me my name is dr mary claire favor and i am here today to discuss menopausal belly fat how we gain it and what we can do about it and forgive me if you see my eyes floating around i have notes i'm also on two different platforms right now going live both on my facebook group at the galveston diet and on tick tock at dr mary claire haver as always i'll try to leave some time for questions at the end so just put your questions in the comments and i'll try to get to them at the end so if you don't know me or you're just joining me my name is dr mary claire haver i am a board certified obstetrician gynecologist i practice menopause care and outside of houston texas i'm also certified in culinary medicine from tulane university which makes me a nutritionist of sorts i have extensive background now in nutrition and nutrition science as well as medicine and ob gyn and i've married my passions of women's health menopause and nutrition into my program the galveston diet so today i am coming on live to talk about menopausal belly fat this is almost universal complaint that i have for my patients and thousands and thousands millions of followers who reach out to me about frustrations with their own body composition changes and weight gain associated with midlife and menopause so what is belly fat so i want to be very specific about when we talk about belly fat that we're all on the same page so there are multiple types of fat in the body but the two compartments i'm talking about are subcutaneous fat and visceral fats subcutaneous fat is the fat that we all know it's the fat under our skin it's what gives us curves it's how we can pinch an inch it is what is most likely linked to an abundance of calories calories in calories out this is where the fat storage comes from the interesting thing about subcutaneous fat is it can be cosmetically distressing especially for women no one's going to deny that now that we're a little more accepting of different body types it's not as distressing when i was a kid there was one body type that was attractive and if you didn't have that exact body you know good luck to you but it's the excessive accumulation of subcutaneous fat can lead to wear and tear in your joints and that is dangerous but it's not really metabolically active it does not lead to increasing risk of a lot of chronic diseases visceral fat is different visceral fat is intra-abdominal fat this is the fat that is under the muscle that wraps around our internal organs quite often it will give you a you almost look pregnant if you're a woman or the classic beer belly and a man this is fat that will push the abdomen out and you can't really pinch it a lot of people with visceral fat will have a hard abdomen and we know that women within two years of their period stopping will start seeing a dramatic increase in visceral fat leading to a change in their body composition and where they store fat where they used to store fat among about the hips and thighs they are now starting to shift it to store it intra abdominally and this is almost universal there's very few patients that i have who can escape this happening to some degree almost 100 percent will come in complaining of it even if they are normal weight of some degree that they're having an increase of their abdomen and nowhere else in their body they've stopped gaining weight where they used to and now they're gaining weight in the belly cavity so why does this happen everybody wants to know why is this happening why does this happen well there's definitely a big hormonal shift here and i'm not just talking about our sex hormones which are estrogen testosterone progesterone and their derivatives i'm also talking about hormones like insulin leptin ghrelin hormone ppy there's several hormones that control not only where and how we store fat but also control our hunger and our satiety so when we're full or when we're hungry those are all hormonally driven and not so much driven by calories and calories out these are driven by the quality of the food that we are eating so specifically for women why we see the sudden acceleration tied to when the ovaries begin to shut down is very very interesting and it's a little bit of a complicated endocrinological tale but just stay with me so remember when we are having normal cycles um normal for you except if you're pcos you start dealing with belly fat much earlier if you have normal monthly menstrual cycles you know there's no such thing as balancing your hormones that's a marketing term not a medical term your estrogen levels fluctuate throughout the month they peak mid-cycle and then they go back down and then progesterone peaks at the end of the cycle and goes back down um under the influence of other hormones from the hypothalamus and pituitary called lh and fsh okay that being said estrogen is what causes our liver to create a protein called steroid hormone binding globulin shbg when estrogen levels begin to overall decrease in perimenopause your hormone binding globulin decreases this is what binds our sex hormones estrogen progesterone and testosterone and their derivatives and keep and keep it bound and inactive so even though you may have normal testosterone levels they may not be very active because of the high binding amount as that binding globulin drops the activity of these hormones increases so that androgens or the testosterone derived in its derivatives will increase the body's preference to drive more fat to the abdomen visceral fat is dangerous visceral fat is linked to diabetes hypertension stroke even if you're normal weight even if your bmi is normal if you have elevated levels of visceral fat you are at risk for seven of the top 10 leading causes of death all related to chronic inflammation the more visceral fat you have the more and that visceral fat is also an inflammatory cytokine factory it creates inflammation and the higher your inflammation levels are the more fat you drive to the abdomen you end up in this horrible negative feedback cycle estrogen levels are declining androgen activity is increasing as your inflammation levels go up due to all of this your insulin resistance so your insulin levels rise which is going to drive more fat to the abdomen and on and on and on you end up in a horrible negative feedback cycle so what i want my patients through in clinic and with the galveston diet is what can we do to reverse this process and let me be honest with you if you're looking for a magic potion or a quick fix find another physician that is not me i do not have one thing that you can do without changing your life that is going to reverse this process what i can tell you is there are several things that you can do that can work synergistically together to help stop this process and not only get rid of the visceral fat or help decrease it but improve your quality of life and your overall health statistics so what can we do these are all science-based evidence-based and a lot of these studies were done in menopausal women okay so what can we do what can we do what can we do all right so number one make sure you're you've watched me before you've heard me say this make sure you are getting enough fiber make sure you're getting enough fiber all right my big followers out there let me see some comments below how much fiber do we need minimum for a woman per day how much fiber do we need let me see it in the comments um both facebook and tick tock you guys should know this answer i talk about this all the time i see some hmms how much fiber do we need 25 you're right minimum ladies a minimum of 25 grams of fiber i believe it's 32 grams for a male per day and the average american is only getting about fifty percent of that per day in their diet so if you go to my blog at galveston diet.com facebook you can just google galveston diet blogs tiktok it's linked if you go to dr mary claire up here you can click um the link up there and um you'll see my link in bio at the top of the page and the blogs are all there so i have a blog called the fabulous four challenge that is what the women's world article came out was about this challenge it was tick tock viral millions of views i've had millions and millions of people contact me about it thank you for following me everyone this is amazing i really appreciate it so that blog has all of this information in there so fiber good sources of fiber berries legumes which are basically um which are going to be basically peas peanuts beans you know super high in fiber things like chia seeds things like flax seeds things like other nuts all super fruits and vegetables all rich in fiber i want to see in the comments your favorite sources of fiber and facebook and tick tock i'm getting notifications if you wouldn't mind um just give me a like or a share or a follow um this helps drive these algorithms and keeps me relevant on this platform facebook i mean facebook you'll see the like button down below tik tok you just take my take your um take your just tap my face tap my face 10 times and that will send me a bunch of likes and that will help drive thank you for following thank you for sharing all right i'm seeing beans chia pudding excellent fruits and nuts dr mc broccoli um hummus flax and berries chickpeas chickpeas oatmeal yes oats are very high in fiber flax walnut okay so you guys are nailing this diets rich in fiber people who have diets rich in fiber have decreased amounts of visceral fat so if you are looking for a full disclosure i do sell some of these products so if you're looking for a fiber supplement remember as a nutritionist the bulk of your nutrition should come from food okay you should do everything in your power to get these nutrients from food if that is not possible you could consider supplementation if you have limited access to certain products if you have allergies or intolerances that is when supplementation can be helpful so galveston diet we do have a wonderful fiber supplement it is a mix of soluble and insoluble fiber it's psyllium husk with several different grains involved i wanted to have fiber from several different sources in our fiber in our fiber supplement you can go and check that out again link in bio on on tick tock or on facebook you can just go to facebook.com and check out our supplement page if you're interested in learning more okay so number one fiber number two added sugars added sugars added sugars added sugars added sugars are the sugars added in cooking and processing those of you who have been in the keto world this is going to blow your mind okay ain't nobody gets fat eating fruits and vegetables this is what my nutrition professor taught me first day first thing ain't nobody gets bad eating fruit and vegetables okay added sugars are the sugars added and cooking and processing okay so not fruits not natural sugars not vegetables things like high fructose corn syrup agave honey okay you should have no more than 25 grams of added sugars per day 25 grams of added sugars per day table sugar what and it is in all almost all processed products guys you have to be careful you've got to read those labels you've got to track if you're looking for a good tracker again go to my link in bio or go to the galveston night page we have a partnership with um you can do it for free with chronometer my favorite tracking app in the world they have the most up-to-date database you could ever ever imagine so um so numerous studies have indicated that excess sugar mostly due to large amounts of fructose like high fructose corn syrup can lead to fat building up around your lower abdomen and liver it's one of the biggest causes of fatty liver disease not fat ingestion fructose injection ingestion usually in the form of high fructose corn syrup fructose sugar table sugar is half glucose and half fructose okay your liver must process fructose and it can only do a certain amount at a time and once it's once that machinery slows down it is forced to convert that fructose to fat for storage before it can be burnt okay so um it is sugary drinks are the devil are the worst i mean if i can make one recommendation to you is if you drink any sugar-laden beverages any sweetened beverages to stop and just drink water that will probably be the biggest impact on your health that i could possibly make studies have shown that children are 60 percent more likely to develop obesity with each additional daily serving of a sugar sweetened beverage so kool-aid sodas all the stuff we're giving our kids guys minimizing so you know i'm not saying never have any sugar but you should be picky about your sweeteners and where they come from and what you're putting them in so we talked about fiber and we talked about added sugar oh my god we have 26 000 likes you guys thank you so much um remember questions in the comments and we'll get to them at the end um okay none of this applies to whole fruit whole fruit does not count here we're talking about added sugars added sugars and cooking and processing oh god you guys are killing me we're 28 000 likes thank you thank you thank you all right number three ladies eating a diet rich in probiotics you are restocking the gut pond every time you eat something with probiotics i'm talking what's your favorite probiotic food down below i am talking about yogurt now you can take healthy yogurt and make it pretty unhealthy okay as long as you don't have an allergy to the milk protein or any kind of dairy intolerance yogurt is very very healthy when it's plain the way god made it instead of adding all kind of crap to it i add my stuff to the yogurt i get plain yogurt to have no dairy intolerances whatsoever if you have a dairy intolerance you should know it by now do not eat it okay but this is a great source of probiotics also kimchi also miso also chinese pickles things that are fermented kombucha are all great sources if you can't get access to those or can't do dairy you may want to consider a probiotic supplement now it's there's a million out there how do you pick which one okay when you look at you have to do your own research here okay re-order search as i used to say so you've got to make sure that the company you're going with has third party testing because the fda is not regulating food supplements kefir is another one you're right the fda again is not regulating food supplements so you have to make sure that you're doing due diligence before you put something in your body and you know that it has third party testing you should go for at least a billion billions are better okay you want a lot because a lot is lost in the digestive process so you need a lot to start with the one i take is from garden of life i do not know sponsorship i make no money and it's the 80 billion women's raw that's what i take um i got every mlm in town selling probiotics trying to get me to sell theirs i'm not doing it stop asking so i just go to the health food store in galveston and i go get my at peak nutrition right down the road and i get uh probiotics from there billions billions with a b billions with a b um so that's the one i get if anybody else has one that they love go ahead and drop it in the comments below um and i do 80 billion i do a lot so um okay so biotics aerobic exercise aerobic exercise has been linked to decrease visceral fat not so much because of fat burning though we know not so much because of calories and calories out more for what it does exercise does for your insulin levels insulin drives fat to the abdomen guys so lowering your fasting insulin lowering your between male insulin keeping those levels stable exercise will do that go a long way with that bur and so it's going to be cardio more i i can't express how much it is important for you to do both cardio and resistance training they're both important but right now we're just talking about cardio i tell my patients to try to stay in zone two which is you know basically 60 60 to 65 70 75 percent you know a range of your max heart rate max heart rate can be calculated multiple ways you can google it for me it's about 120 beats per minute so i try to do about 30 minutes of cardio five days a week or maybe 45 four days a week you know somewhere around two to three hours a week of cardio in zone two i put on netflix i do work i do meetings um that for me is my maximum fat burning zone and that is helping to keep the visceral fat at bay okay the next one is make sure that you are getting enough protein enough protein in your diet how much protein dr haver well it depends okay it depends protein is a very important macronutrient for weight loss and i'll tell you most women when i was in nutrition class most women in this country are not getting nearly enough and they're they're basically they're having something like toast or some kind of a carby thing for breakfast and then lunch they're having a salad with very little protein and then they're stacking their protein at dinner here's the thing first important thing to remember about protein ladies our bodies can only process maybe 30 grams in the sitting you need to divide that protein out throughout all your meals and snacks you should not stack it up for the big steak or big piece of chicken or whatever at dinner you need to be feeding that body protein for multiple reasons one it's going to get converted to fat if you eat too much in one sitting two that protein affects insulin and ghrelin dramatically having adequate amounts of protein throughout the day will keep those those hormones that are controlling your hunger and your satiety at bay okay um so if you're a vegan or vegetarian you have to work hard at this this is hard it is harder for you to get the amount of protein you may need to supplement i do not have a supplement a protein that i recommend we don't you know if you're vegan or vegetarian we try to give you individualized counseling in the galveston diet um we have vegan and vegetarian options in galveston diet but you really have to be focused and conscientious and really load up on your lentils when you are a vegan or vegetarian i do not recommend one meal a day i don't i do not um okay let's see um okay so we covered fiber we covered protein we covered probiotics we covered cardiovascular exercise and then um we so oh how much protein how much protein how much protein okay so basically adequate protein is somewhere around 1 to 1.5 grams for every kilogram of lean body mass 1 to 1.5 grams for every kilogram of lean body mass for women okay so for my patients i figure that out for them and it's usually somewhere in this 70 to maybe 100 range depending on the patient and how much muscle mass she has and what are basal metabolic rate i'm able to do that in clinic for my patients i have special machines to help me measure that so if you're doing the back of the envelope basically what's your goal weight at what gait weight were you rocking the body okay or what is your like if i could have that body back i would be perfect okay take that weight and divide it by 2.2 to get the kilograms that pretty much is a reasonable number to start with then multiply that number by 1 to 1.5 for how much protein you should be getting a day so if you weigh 50 kilogram 50 kilograms which is 120-ish pounds is your goal weight okay then that's going to be 50 to 75 that's low 50 to 75 kilograms uh grams sorry a protein per day and you need to divide that out um amongst your meals and snacks so if your goal is 80 grams of protein per day let's just pretend whatever that turns out to be you should probably be having you know 20 grams of protein with breakfast 15 with a snack maybe 30 with le you know you got to divide it out throughout all your meals and snacks so i see some questions on here now here's another thing that will help decrease visceral fat it's not great for weight loss but it has been shown to decrease visceral fat versus people who don't do this and this is called intermittent fasting okay now there are 1 million ways to intermittent fast because there are multiple you know minutes in a day what we teach in the galveston diet is intermittent fasting as a 16-8 it's a daily habit of fasting for about 16 hours and eating in an eight-hour window now fasting is not for everyone if you're diabetic if you have you know eating disorders not everyone can fast so you know the beautiful thing about galveston diet is we have multiple ways to approach nutrition there are three big components of the program and you don't have to do each one perfectly it doesn't mean you're not going to get healthier if you can't fat if you're not a faster if that's not going to work for you if you have hypoglycemia you can't go that long without food so um now you can overdo fasting people who are doing these extreme fast or one meal a day you know i have not seen data in menopausal women that show that that is effective or helpful um so and it you know studies are showing it's not great for overall weight loss you can eat a lot of pro-inflammatory foods in your fasting window and kind of undo the anti-inflammatory benefits of fasting um we recommend fasting to take about five weeks to become fast adapted this is a very slow process this is not something you should jump into not something you should do overnight um all right everybody if you're just joining me i am dr mary claire haver i am a board-certified ob gyn physician i'm also certified in culinary medicine from tulane university i've married my passions of nutrition and women's health into the galveston diet you can learn more at our page up here at dr mary claire or at um on facebook if you're following me on facebook you can check it out at um galveston diet.com and learn more about it and so everybody take a second i'm gonna switch over to facebook real quick and um go ahead and give me some likes this helps and thank you and tic talkers you just tap my face like this take your finger and tap my face and you just tap the screen and that will generate likes that helps drive the algorithm to keep me relevant on this platform um so i'm gonna try to get to some questions and give me one second so i can see them okay uh let's see thanks y'all lots of questions okay can um and so if you are on tick tock go ahead and put your questions in the comments and i will try to get to some i see lots of comments okay um what do you know about monk fruit is it a sweet safe sweetener so there are synthetic sweeteners the old saccharin and the equal and the aspartame those are not considered to be your in your best interest they do they can disrupt the gut microbiota they cause a lot of problems the natural sweeteners things like monk fruit and stevia are considered to be a lot safer we don't use them in the galveston diet when we're fasting we only use the monk fruit and stevia when we break our fast because of the potential that there are sweet receptors on your tongue and those sweeteners can stimulate that and it may cause a release of insulin and everything we do is to try to stabilize our insulin levels so we don't want to undermine that process um let's see is greek yogurt better than regular yogurt greek yogurt is strained differently so that it it has at least more protein behind so you have a higher protein level in greek yogurt than in what you know traditional strained yogurt so i like it i like the tartar flavor that's just a personal preference but if you a lot of people don't like that and so um you know you got to do you what i would recommend is plain yogurt and you add whatever additives you want to it do not buy sweetened or flavored yogurt it very rarely is healthy and you end up undoing the good of the probiotics and the yogurt let's see repeat my probiotics so the probiotic that i use and again udu is called garden of life it is the 85 billion women's raw that's it garden of life 85 million um 85 billion raw so um i do not know okay uh so i have a whole blog on sugar cravings if you want to go check it out at galvestondiet.com i have we've done challenges that to try to decrease sugar intake and cut the sugar addiction yoga and meditation has helped you that's great if you're fasting small window in the day like eight hours how do you get enough protein if you spice it out i plan it i know exactly when i break my fast what i'm having so for me because i am i'm a faster i will typically have about 30 grams of so my goal is 75 to 90 grams of protein per day so i'll have 20 to 30 when i break my fast i'll have an additional 10 with my snack and then i will have another snack with about 10 and then i'll finish off the rest at dinner i mean does every day work out perfect like that of course not i'm human things get in the way but that kind of is my goal when i set up my intentions for the day of how i'm going to nourish my body um so one okay lots of questions about fasting and working out in the morning i fast and work out in the morning i am able to do a full hour workout of hit training with zero problems at five six am and then go to work uh drink lots of water and uh eat at noon with no problem now did i wake up overnight and do that no that is part of the reason why we talk about becoming fast adapted over time and giving your body weeks to adjust and we teach you this in the galveston diet so by doing that by slowly pushing my eating window out step by step in 15 minute increments over two to three days i was able to become fast adapted and working out in the morning was not a problem as long as i took my time and gave myself weeks and weeks and weeks to become fasting adapted um let's see uh i'm reading questions okay i do walking at home for an hour is that good exercise i think that's fantastic exercise can you do pilates instead of resistance workout well it depends on what kind of pilates you're doing remember resistance just means that you are making your muscles work harder than just carrying your own body weight body weight workouts can be resistance training push-ups or resistance training squats lunges you know um our resistance training so if your pilates is of the type that you are making the muscles work hard then that probably would qualify as a good resistance training um let's see i talked about fiber in the beginning of this discussion and um hang on i'm looking at questions here from facebook thank you for talking about splitting protein throughout the day yeah it's so important i have a whole section in the galveston diet where i talk about hormones and i talk about not only about estrogen progesterone and testosterone but y'all forget insulin is a hormone leptin is a hormone ghrelin is a hormone insulin is a hormone and cortisol is a hormone these are the hormones that control wear and how we store fat and control our hunger and our satiety and they're just as important as everything else and they are totally driven by the quality of our food not the quantity of our food so if you um so all of this information i have tons of blogs at galvestondiet.com that you are welcome to go and check out um if you um want to take our inflammation quiz we have that available we also have our recipe so tomorrow's my birthday i'll be 54 tomorrow and to celebrate we have our um recipe collection on sale for like less than ten dollars and it's 170 recipes so if you want to go and check it out it's a pdf that you download full disclosure you're not going to get a book delivered to your house that would be cost prohibitive um it's a pdf that you can download to your laptop your phone your ipad or i tell people go send it to a local printer or or home office depot or something and let them print it out for you but print it double-sided because it's 170 recipes so it's a lot of pages um so you are more than welcome to go and check that out it's all just on the link in bio the link to the sale um it's 54 off to celebrate my 54th birthday um your body seems to be adding food to which it's developed at a weight yeah um dry skin help welcome to anybody else suffering from dry skin and perimenopause and menopause mine has dried out like acne is gone um however i am itchy and dry especially my back so i i've heard about itchy ears itchy knees itchy scalp it is no freaking joke so flaxseed you know having a diet rich in omega-3 and omega-6 fatty acids can be helpful you know making sure you're using topical emollients and things to like hold moisture in the skin um let's see how do you know if you have perimenopause well thank you for asking so um there is not a great blood test to determine if you're in perimenopause why because our levels fluctuate so much throughout the day and so the australasian menopause society came up with a validated scoring system and i took that scoring system and i turned it into a perimenopausal quiz so basically you answer a series of question and you grade your symptoms and then based on that grade it tells you the likelihood that your symptoms are related to perimenopause and then it it asks for your email and you can go into an email stream that tells you a ton ton ton of information about um if you're in perimenopause so that is not on the lincoln bio you can just google perimenopause quiz galveston diet that should take you there it's also at the bottom of galveston diet.com if you scroll all the way to the bottom where the little words are you'll see the perimenopausal quiz down there it's pretty cool um let's see so everybody take a second and give me some likes double tap my face if you're just joining me i'm dr mary claire haver i just did a whole discussion about and menopause belly fat why it happens what it is why it's sorry why it's dangerous i know i think i froze there for a second and things that you can do about it i have several blogs about this topic at galvestondiet.com you guys are more than welcome to go and check it out we're almost at 100 000 likes oh my god this is craziness um god we're gonna get there oh thank you for the happy birthday wishes it's tomorrow i'll be 54. um is oat milk okay it depends gotta read those labels guys a lot of these oat milks and almond milks have a lot of additives in them so you know remember that almond milk and oat milk and these things are just water run through the grinds of this stuff and a lot of times to make it palatable they will add sugars they'll add flavor and colorings and artificial things just to make it taste like something and so you just have to be careful and really really focus on reading the labels because what seems healthy might actually cause some inflammation in you um the average age of menopause thank you for that question is 51. that is you know the average age that a woman's period will stop for one year okay normal under the normal curve is 45 to 55 okay perimenopause begins seven to ten years before that so it is completely reasonable for a woman to begin having menopausal like symptoms as early as 35 do the math seven to ten years so um so you cannot stop the shutdown of your ovaries um there are things you can do to support hormone production to kind of prolong it not not much that's pretty much genetically preordained and some hard living um and or if you've surgically lost an ovary or both ovaries you know there are um there are things that you can do but not not super effective and not a whole lot the older you are going through menopause actually the healthier you are estrogen does some amazing things for our body and i talked ad nauseum about this here on tiktok so if you've not followed me hi i'm dr mary claire haver board certified ob gen menopause i am in menopause maven this is my jam this is what i do what i love talking about normalizing the discussion around menopause and perimenopause educating you guys as much as possible and thank you thank you thank you all of you for following me for liking me for sharing my videos for giving me almost two million followers i can't even believe i'm saying that out loud on tiktok and and um giving me a voice and a platform in order to share more information and make you guys feel like you're not crazy um today we've been talking about this unbelievable change in body composition that happens with perimenopause so if you are one of those people who is noticing that you are starting to gain fat around the abdomen where you have never had it before can you give me a hello um let me see some comments below have you noticed that you are suddenly having an increase of your abdomen where you've never had it before is that happening to you um we know that a woman in perimeter this will this process of body composition change of increasing abdominal fat deposition will begin two years before your period stops we'll start accelerating okay absolutely will start accelerating there is a huge hormonal component to this and the other thing that we can do to slow this down or possibly help reverse it you cannot get away from nutrition there's not a magic pill but hormone replacement therapy can be helpful here okay and i'm talking about estrogen not testosterone estrogen has been shown to be helpful okay um so one i do prescribe testosterone i only prescribe it for um decreased sex hypoactive sexual desire disorder and a postman and a menopausal woman um it's modest at best treatment strategy what it can do is increase visceral fat deposition so i always warn my patients about that if you're starting to notice this you know we can combat some of the a lot of this with the right nutrition with an anti-inflammatory nutritional profile with making sure you're getting enough fiber and all the things but if no matter what you're doing we're seeing more visceral fat deposition we're going to have to think about something else for the treatment of your desire away from testosterone i know that a lot of docs are quoting studies about decreasing belly fat that's in men that has not been shown to be in women it actually increases it in women so um so if you're looking for more information if you're looking for you know a lot we have tons of free info we have blogs we have quizzes uh you know my goal here is to educate i do sell some supplements i do sell a nutritional program you are welcome to check that out at full disclosure you know it's how i pay the bills now i also have a menopause clinic outside of houston if you want to make an appointment to come and see me you have to be in person um i am hello coloradans i have a house in colorado i am getting my medical license to practice there and hope to have a small clinic there very very soon so um so many of you are wanting to come see me i have patients fly to come and see me which is crazy to me or i love it because i love my patients but i'm like i gotta train some docs how to do what i do and help these women um so what does the anti-inflammatory diet plan look like go check it out i have a free five-day meal plan that you can go and see it's basically rich in antioxidants and natural anti-inflammatories it's rich in anthocyanins it's rich in fruits and veggies it's low in processed foods it's high in fiber it's high in antioxidants i mean that's that's what it is not magic very very low in processed foods very very low and we have a beneficial saturated to unsaturated fat ratio i mean there's a lot of components to it so um let's see thank you for the follows yes oh hi from baton rouge i will be there this weekend for midday my daughter's going through recruitment uh starting tomorrow so is your diet plan good for a 20 year old so in galveston diet we have galveston prime this is a nutrition program not for the menopausal woman this is for the younger woman the meal plans are for like eating for one our meal plans and galveston diet we know that most of you have families so that's like eating for four or making eight servings galveston prime is similar um principles but really designed for younger and it's only 19 one-time fee so if you want to go and check that out it's at galveston diet.com just scroll to the bottom to galveston prime it was created by my daughter who's a nutrition science major and ashley simon who has a double degree in sociology and biology and she's actually in pa school right now so they got together and kind of craft took the galveston diet and modified it for the younger person and for a 19 fee it's great there's videos there's meal plans all kind of great stuff for you so um you can go and check that out let's see um oh so many of you are checking out the site right now that's awesome uh so yeah we have the free meal plan we have quizzes lots and lots of stuff also our recipe collection is on sale you'll see that at the link in bio as well um all right facebook what kind of questions you guys having right now um do i recommend calcium supplement i prefer to get my calcium from food calcium supplements cause some gastrointestinal like constipation issues for me um i try to get my you know i try to get all my nutrition from food but i do supplement a few gaps that i typically have so i do not supplement with calcium uh bone density test and what age great question so if you have no if you're not high risk insurance will typically not cover it till 65. now if you have a family history or you know there are several things that will make you at high risk certain disease states certain nutritional states then you can get it paid for for insurance earlier i would guys i would get one um and pay out of pocket if you can find an inexpensive one because they can also do your visceral fat on a dexa scan so that would be something that i would highly highly highly recommend um let's see what's the difference between keto that and keto with intermittent fasting we are not keto keto the way most people do ketosis a ketotic program program is weight loss at any cost and if that's what you're looking for if you just want skinny this is not the right program for you this is not the right i'm not the right doctor for you this is not anything that you know you may go in and out when you burn fat you create ketones so yes you might be in ketosis from time to time i hope you are if you're trying to lose weight and burn fat that is a natural phenomenon that is not our goal our goal is health and the way most people do a traditional keto program is very low in fiber very high in saturated fat and they have temporary weight loss most people cannot sustain the way the traditional keto is done so we are not a keto program i don't care if you're in ketosis we don't pee on sticks we don't do any of that sure you might be in ketosis from time to time it's a side effect of burning fat for fuel we love that that happens during fasting but this is not the goal the goal here is your health the goal here is playing with your grandchildren without fear the goal here is growing old and not having the ailments that your parents suffered from the goal here is being able to lift that grandbaby get off the floor without assistance not have your mind disintegrate before you are ready you know it's not so much looking good in a bikini that would be great okay but when we are in galveston diet it is not about getting your 35 year old bikini body back it is about how are you going to age so that you can be as healthy as possible and live the life that you deserve as you get older so um do i recommend taking collagen yes i do i love love love collagen so true story years ago i am with my little girl she's now an adult and in the i'm trying on bathing suits and i'm like in the mirror because of cellulite even the thinner you know as thin as i was back then i had cellulite cellulite is no prettier hanging off of bone than it is with some muscle behind it so um and i'm like and she's like mommy your cellulite doesn't look that bad and i was like oh my god shoot me so of course i start googling cellulite what can i do about it and i i go down the medical rabbit hole i'm looking at all these research articles and so i run across these articles about verisol collagen v-u-r-i-s-o-l and how they did like laser measurements of wrinkle depth and actual caliper measurements of cellulite and they did see improvement by ingesting this barista collagen and i was like i'll try it so i'm like where do i google where do i get verisol collagen i ran across a company called sparkle so i start taking sparkle i start telling my friends about it i start telling my patients about it and i'm doing it just for vanity i just want my wrinkles and cellulite to look better okay and it's a nice source of protein so that's good i don't have any joint pain i'm not worried about any of that so i'm taking it forever and ever and i'm talking about it my social media presence is growing and then all of a sudden the sparkle people reach out and they're like could you tell us when you're gonna make a sparkle video because we are selling out and i was like what and so we have launched fiber and omega-3 and vitamin d are two big supplements and so we decided to like reach out to sparkle and go hey can we sell your product on our website you know just make a little partnership and the guy's like yeah you can put your label on it just let it still say sparkle so i nice now sell the collagen still from i buy it from sparkle at wholesale and then sell it for what they would sell it for so it's on our supplement page again it's lincoln bio or at our um okay and then the most exciting thing about collagen is that last year turns out it is good for osteoporosis so now i have a medical reason not just vanity i feel so good we do not ship to europe i'm sorry not yet we're not that big yet but maybe one day maybe one day so um okay three thou i paid over three thousand dollars with diet plan supplement hormones and wellness center but didn't fix things i'm so sorry honey that should that that's crazy that i i'm i'm so sorry three thousand dollars lord okay um bless your heart uh what's a good starter plan the galveston diet it's my program check it out um let's see we do have a galveston diet book it is not coming out until january it is being published by random house publishers and um but right now the program is all online we have videos we have written resources we have seven weeks of meal plans we have two weeks of vegetarian options we have a money back guarantee over seven days if you're not happy with it if you decide that it's not for you um you can go and check it out at galveston diet.com so um let's see everybody double tap the screen real quick tap my face just take your finger and tap my face to give us the likes and then um facebook go ahead and give me some likes on this video or put some comments let me get to some questions here do i recommend codeq10 with a statin oh by her plan you won't regret it thank you just got it curious what you would recommend women diagnosed with osteoporosis are there any natural options so glad you asked if you just missed what i said it is there are there is a study that has shown that you can google it um that bioactive collagen peptide supplementation has been shown to reverse osteoporosis in women so i would definitely add that to your armamentarium um sorry just something fell on the floor i was throwing it away uh 120 000 likes oh my god you guys uh what about belly gain yeah that was the whole point of this talk at the beginning so i am going to download this video it will be on facebook i am simultaneously recording it on my facebook page and on tick tock tick tock will allow it won't save it won't y'all can't see it again but i will download it and i will put it on my youtube page so you will be able to see this again um thank you for following me thank you for the shares thank you for the likes thank you for all the support it's hard out there so let's do um okay thank you thank you thank you facebook let's see how many we've had uh we've got 1300 people watching so go ahead and pop some comments in the questions and um just taking testosterone increase estrogen levels so testosterone is converted to estrone in the fat cells so if you have excess excessive testosterone and then you are having you have a lot of fat you absolutely can convert that to estrone which is a the fat you know hormone not estradiol estrogen it's not as bioactive as estral but it absolutely can happen i'm so glad i found you thank you thank you so much guys y'all are so sweet um okay so will hrt aid in maintaining your weight or losing if you are trying to lose be healthy it can only be helpful it's not a miracle you cannot go on hrt and expect to not have to change your diet and exercise um and nutritional profile in order to change your body composition back to something that you're happy with you have to do all of it so hrt though can aid in that process um let's see there's so many questions and they're literally flying by flying by okay um gosh thank you for all of the likes guys so um fat all over mood swings night sweats i'm so sorry this is not keto at all no it's not um fat high cholesterol have done dieting nothing works check out galveston diet i really really think that this is something really new and exciting and it's very powerfully anti-inflame you know really fights inflammation and loads your body up with with things that will help keep you so healthy yes we have grocery lists for all of our meal plans so we try to make it as easy as possible um let's see okay so um on i'm going to end the facebook video all right guys if you are on tick tock you can do something called a power tap a power light so you just tap a whole bunch and then you'll you just tap like boom boom boom tap my face tap my face top my face and then you will see a heart pop up under my face under my name and then it'll slide to the end and you get this shower hearts but um what type of estrogen they did a hormone panel everything is fine there's no great way you no blood test is going to diagnose perimenopause very rarely um this is a diagnosis of exclusion so you have to rule out hypothyroidism and other conditions and there's basically you have to listen to the patient and realize that her constellation of symptoms is related to perimenopause then discuss treatment options thank you so much for the gifts thank you for the hearts thank you for all of the things um okay i'm looking for questions go for the gold okay all right so um are you in galveston i live in galveston texas i work in friendswood about 30 minutes away closer to houston that's where we um where i have my office and you can learn more about it at our website at galvestondiet.com or just go up here to dr mary claire and check out the link that's there in the bio okay and now in the link in bio we have several resources for you i want you to check out we have the inflammation quiz absolutely free basically gives you um hang on let me go to this okay uh the inflammation quiz is amazing it basically gray gives you a grade based on the last 24 hours like what you ate over the last 24 hours um so we're also having a sale on savor it which is our recipe collection 170 recipes you can go and check that out my favorite nutrition tracker is there called chronometer we do have a partnership with them so i make like a dollar if you get the paid version but you can absolutely do the free version i like this app because it is has a really clean database i know that when you're clicking on a food that the nutrition information there is absolutely accurate we also have a doctor referral network so this is crowdsource this is people like you who've had a wonderful beautiful ob gyn menopausal experience and they wanted to share their provider with you it is very hard thank you for the pancake that was really sweet um there it is hard to find a good doctor i know i was not a good doctor for a long time i didn't know how to treat menopause i had to like go back to school and learn so i was like look people are begging me for doctors thank you for the roses thank you thank you thank you i really appreciate it um the doctor referral network is um if you click on that button then um that will take you these i've only verified that they are actual physicians with an office but the reviews are from followers just like you who had great doctors and the list is growing every single day so if you want to go check that out if you want to come and see me and friendswood you are more than welcome there is a link there there's also a link to our supplement page um and our fab four blog so fab four blog is what got me really going on tiktok it was my most viral video where i talked about four nutrients to try many of you who are watching me have seen it that blog is linked there it's also i was um featured in women's world magazine in the grocery store today this week and this was what they were talking about was the fab four challenge um i do not i don't love virtual consultations i try to avoid them i only do them in very special circumstances and they must be in the state of texas i am only licensed to practice medicine in texas so i cannot see a patient who is not physically in the state of texas at the time of the visit so thank you thank you thank you everyone for liking and sharing and for the roses neutral fall i think it's a waste of money i think you can just go to walmart and get some vitamins and have the same results i would not spend that much money on on a vitamin um i have a whole blog and youtube video i have a great youtube video on hair thinning it takes about an hour because i go through multiple treatment options and what is available and why the hair is thinning for most people but that is on my youtube channel um which if you go up to dr mary claire or to my tick tock page i think there's a link to youtube there as well um how do you get to your sales page just go to gallatindiet.com that's the easiest way or the link in bio so link in bio for those of you who are my agent don't know what all this stuff is if you just click up here where it says dr mary claire they're on my phone it's up here a little picture that will take you to my tech talk page at the top of the tick tock page there is um a bolded link that says blah blah blah gals and diet link in bio click on that that will give you fingertip access to a ton of blogs free to our quizzes to our resources through the diet if you want to learn about that it's great uh the diet the easiest place to find if you want to see the diet is gallatin diet.com um let's see and a lot of y'all are checking it out right now that's pretty cool all right um your b12 let's see uh you had a hysterectomy nine weeks ago your ob is amazing and your daughter loves her please refer them please please please if you're getting great menopause care please same link for the doctor referral you can refer a physician that you love to the same exact link guys we're almost at 200 000 likes thank you so so so so much um what do i think about provitalize i don't know anything about them they sound that sounds like an mfm mnm um yes my plan has recommendations for people over 65 of course we have postmenopausal recommendations absolutely no links on my tic tac bio really we got a bunch no link in bio we have 78 people on the lincoln buyer right now clicking on there go try again just click it or maybe something or you can just go to galvestondie.com everything's on there as well you just have to look around for it a little bit more um thank you need a referral for northwest indiana whoa okay uh it could be their settings okay um all right guys i have been on this for i think almost an hour and my battery's about to die so thank you so much everybody on your way out give me 10 likes tap my face 10 times follow me and share this video i am so honored that you took the time out to listen to me tonight i will be reposting this to youtube it is on facebook at the galveston diet facebook page um it is there let me make sure i'm not lying to you uh i return home okay yeah it should be up right now it should be on the facebook page and i went over how you can decrease menopausal belly fat with nutrition what i recommend possible supplements why this happens all of that information was there alright everybody have a great night

Channel: Dr. Mary Claire Haver, MD

Views: 559,159

Keywords: intermittent fasting, meal plan, protein, menopause, perimenopause, diet, womens health, health, wellness, fitness, the galveston diet, nutrition, anti-inflammatory

Id: JkeiVqoaJfg

Length: 58min 13sec (3493 seconds)

Published: Mon Aug 29 2022