Pause Strong Online Program
Pause Strong Online Program
Based on the 6 tenants of Dr. Haver's Menopause Toolkit, and an expansion of the popular ‘Pause Strong 28-Day Free Challenge, you’ll dive deep into the tools and science to help manage midlife symptoms, build strength, and support long-term health.
About
About
Steady. Strong. Supported.
Lifetime access to evolving lessons maintained with the most relevant lifestyle/wellness information. The program course is embedded in our amazing community that also includes FREE resources and support from like-minded women on the menopause journey.
The ‘Pause Strong Online Program provides a roadmap to laying your foundation during perimenopause and menopause to support long-term health. Hormonal changes increase the risk of muscle and bone loss, which may lead to a slower metabolism and frailty. Restrictive dieting and under-fueling can make these challenges worse by draining energy and weakening muscle and bone. Real, sustainable results come from eating enough protein, lifting weights, staying active, and avoiding deprivation-based approaches.
Get this science-backed, comprehensive approach to help you create habits to manage inflammation, nourish your body properly, and maintain essential muscle and bone health.
Materials
Materials
Your one-time purchase comes with lifetime access to:
- Digital Online Lessons
- Printable ‘Pause Strong Journal
satisfaction guarantee
satisfaction guarantee
We wholeheartedly believe in the value of this course — that’s why it’s backed by our satisfaction guarantee. Learn more.
medical disclaimer
medical disclaimer
The Pause Strong Online Program includes a downloadable and printable journal to guide you the course materials. You will learn how to fuel your body with lean proteins and fiber rich foods. You may eventually need access to some exercise equipment such as dumbbells, but if you are just getting started, bodyweight exercises and walking is just fine!
The 6 Tools in Our Toolkit
Tool #1: Nutrition
Nutritional strategies for lasting health. Enjoy anti-inflammatory foods, adequate protein, fiber, plants, and limit sugar and alcohol.
Tool #2: Exercise
Move your body with purpose. Exercise to build strength, protect your bones, for health and power, not thinness.
Tool #3: Pharmacology
Modern medicine meets menopause. Discover safe, evidence-based options, as directed by your physician.
Tool #4: Stress Reduction
Support overall wellbeing with stress reduction techniques. Mindfulness, breath-work, journaling, and simple daily practices.
Tool #5: Sleep
Rest as medicine. Sleep hygiene and routine for more restful nights, brighter mornings, and better energy throughout your days.
Tool #6: Community
Peer support for accountability. Share experiences, support each other, and build confidence while fostering belonging.
Developed By an OBGYN Who’s Right There With You
The more I've learned about the affects of perimenopause and menopause on a woman’s body, the stronger I feel about shifting our perspective away from weight loss, and towards habits and rituals that will do more to protect muscle and bone health.
Gone are the days of restriction and deprivation with a goal of becoming smaller. And, while this program includes nutrition recommendations, there are no meal plans (though I will provide some suggestions and recommendations throughout). I encourage you to welcome the days of fueling your body with adequate nutrition, preserving and protecting your muscles and bones with resistance training, and moving your body to maintain and improve your cardiovascular health.
What you do today will affect the woman you are in twenty or thirty years. The tools in this Toolkit will provide the path!
Finding Strength in Community
Being part of a supportive group, whether in person or online, offers connection, understanding, and encouragement during a time when both emotional and physical shifts are happening.
In our online Community, you’ll form connections with others who can relate to you and help you build your confidence. You’ll work through challenges and reach your goals — with more support!
Jumpstart Your Journey with a Challenge
You may have heard the hype! Our 28-day 'Pause Strong FREE Challenge is a great way to begin or renew your commitment to nourishment, movement and new rituals.
The 'Pause Strong Online Program is where you can learn more, with deeper information that continues to update and grow.
Both work together to help you get 'Pause Strong!
The challenge that started it all
More Than 170,000 Women Have Begun Their ‘Pause Strong Journey
Menopause
Jan 09, 2026
From Lifespan to Healthspan: How to Thrive Through Menopause with Strength, Nutrition, and Purpose
Menopause
Dec 30, 2025
Brain Fog - It's Not All In Your Head - How Does Menopause Affect the Brain?
Nutrition
Nov 16, 2023
How Does Nutrition Affect Menopause?
Nutrition First, Supplement the Gaps
While no supplement replaces a foundation of nutritious eating, movement, sleep, and stress management, targeted formulations can help address common nutrient gaps.
Omega-3 + Vitamin D3 & K2
More Support for Your Pause Strong Journey
Discover and shop everything from exercise equipment to healthy snacks and more, that Dr. Mary Claire and the team genuinely love, trust, and use in our own lives.
We’ve Got Answers
The ‘Pause Strong FREE Challenge and Online Program are built upon the six most powerful, evidence-based changes you can incorporate into your daily life to create strength and resilience. I walk you through changes to your nutrition and exercise routines and provide practical strategies to help you navigate pharmacological options, sleep issues and the effects stress has on your body, in an effort to help you feel better today and for years to come.
My favorite is Cronometer, but you can use whatever nutritional tracker you prefer.
You can start at any time! While the free challenge is 28 days, my hope is that it will be a starting point for you and that you'll keep going long after day 28. The Pause Strong Program can provide you with more information and deeper insights that will keep you focused on living Pause Strong!
Supplements are not required to be successful, but they can help to fill gaps in your nutrition.
Please contact us for login help at success@thepauselife.com
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Get Pause Strong, Get Strength for Real Life
Your body is not a problem to solve, it’s an asset to protect.