I have practiced hormone, weight, health, and mind optimization for over forty-five years. I retired 9 years ago; at least, that is what I thought. When I retired, my wife and I owned and operated seven medical clinics specializing in hormone and weight optimization. As we enter our pauses (menopause and andropause), our hormones become disrupted, causing us to gain weight, suffer from the inability to lose the extra weight, sleeping disorders, hormonally induced anxiety and depression, loss of interest in being intimate, and lose our motivation to be social. Our internal chemistry, our hormones, governs how we feel, look, live, and think. Subscribe to my free weekly newsletter, which over 30,000 'paused' women and men already have, by entering your email address below and learn the tools we use to optimize our hormones and weight ‘naturally.’
Best Exercises For Menopause - Part Two
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THE FOUR-MINUTE WORKOUT Science has discovered that exercise becomes essential the older we become. Two exercises become critical as we age. The Internal Exercise Internal exercise improves internal organs, such as our hearts and liver. Aerobic exercise is the best internal exercise. Aerobic exercise is a physical activity that increases heart rate and the amount of oxygen your body uses to produce energy. The External Exercise External exercise is the exercise that improves our body shape and, more importantly, builds muscle. If you are reading this, you are participating in Phase One of the HOPE Protocol. During this phase, we are taming estrogen dominance and finding your happy, ideal, healthy, bottom weight. "You cannot do strenuous exercise when you are in your "Third Act" of life to lose weight. When you are "paused," you no longer make enough fat-burning hormones for exercise to be effective at losing weight." Strenuous exercises cause sugar to be dumped from your liver and muscles. The sudden increase in your blood sugar causes insulin to be released. Insulin spikes make weight loss nearly impossible when paused. We will want to do strenuous internal and external exercises once you reach your healthy, bottom, ideal, healthy weight. But…There is one exercise that is both an internal exercise and an external exercise that's a bit strenuous but not. THE FOUR-MINUTE WORKOUT How many times have you read a quote from me: “If you can’t eat meso, eat small.” That theory also works for exercises. If you can't do a hormone-calming exercise like strolling, do a short strenuous workout that you stop doing before it becomes strenuous. We have found that the Four-Minute Workout works well during Phase One of The HOPE Protocol, the weight loss and taming estrogen dominance portion of our program. It also combines internal and external exercises. And it only takes four minutes! The Four-Minute Workout I will share causes a nitric oxide dump instead of a sugar dump. Nitric Oxide Dump? NITRIC OXIDE DUMP Nitric oxide helps relax the airways and prevents them from becoming very restricted. It can also help treat diseases that affect breathing, such as asthma. Nitric oxide also helps the gastrointestinal tract because it improves the movement of feces out of the body. But more importantly, nitric oxide does terrific things for the heart. NITRIC OXIDE AND THE HEART Improves blood flow Nitric oxide expands blood vessels, which improves blood flow and helps us prevent heart attacks and strokes. Lowers blood pressure Nitric oxide can help lower blood pressure, which is which is essential for our purpose here at HOPE: improving lifespan and health span. Reduces blood viscosity Nitric oxide can decrease blood viscosity, essential to avoiding cardiovascular mishaps. Increases artery and vein flexibility Nitric oxide can increase the flexibility and elasticity of arteries and veins. Other benefits:
It works best if done three times daily. I use the Pomodoro Technique for work. It is a time management method based on 25-minute stretches of focused work broken by five-minute breaks. During my breaks, I do the Four-Minute Workout. I have placed a link at the bottom of this email to the best Four-Minute Workout video I have found. Click on the YouTube link below. But first, you are invited to lose weight and feel great for free. YOUR INVITATION If you are miserable in menopause and suffer from
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SCHEDULE YOUR FIRST EDUCATING AND MOTIVATING CALL THIS WEEK'S US-IE Vicky and I went to the Sierra this weekend to visit a friend. We thought we would stay home for once, but we don't have it in our bones. After visiting with our friend, we found a new casino on the way home. Well, why not? 🎰 Doc Quote of the Week "The best and easiest way to get to the next level of health is to FEED YOUR GUT by eating a variety of high-fiber vegetables throughout the day." HERE'S THE LINK TO THE FOUR-MINUTE WORKOUT |
Hi! I'm Doc Mac.
I have practiced hormone, weight, health, and mind optimization for over forty-five years. I retired 9 years ago; at least, that is what I thought. When I retired, my wife and I owned and operated seven medical clinics specializing in hormone and weight optimization. As we enter our pauses (menopause and andropause), our hormones become disrupted, causing us to gain weight, suffer from the inability to lose the extra weight, sleeping disorders, hormonally induced anxiety and depression, loss of interest in being intimate, and lose our motivation to be social. Our internal chemistry, our hormones, governs how we feel, look, live, and think. Subscribe to my free weekly newsletter, which over 30,000 'paused' women and men already have, by entering your email address below and learn the tools we use to optimize our hormones and weight ‘naturally.’
WEIGHT OPTIMIZATION COURSE Setting Your Weight: Part Two Understanding Your "Bottom Weight Room" Managing weight during menopause can be challenging due to hormonal changes, reduced metabolism, and other factors. This HOPE Course delves deeper into specific strategies for maintaining a healthy weight during this transitional phase. What is the "Bottom Weight Room"? The "Bottom Weight Room" is your ideal weight maintenance range, tailored to your health, happiness, and overall well-being. It...
WEIGHT OPTIMIZATION COURSE SETTING YOUR WEIGHT 101 YOUR BOTTOM WEIGHT “Doc, I read your newsletters religiously. I often read about 'setting our weight.' What does that mean exactly, and how do you do that?" "After forty-four years of health optimization practice, I can tell you that it is easier to take the weight off than to keep it off?" BOTTOM WEIGHT You've read in these newsletters that if you stay with the Meso-Menu, you will find your healthy, happy, ideal, bottom weight. Healthy...
ENLIGHTENMENT COACHING COURSE WEIGHT LOSS SUCCESS 104 MOTIVATION “Doc, I just can't get back on track. I fell off the protocol and can't seem to find a groove. It was easy to lose weight initially, but now I'm stuck. Maybe this is as far as I can go.” HORSE POO! "What can I do to get motivated again?" SUCCESS BEGETS SUCCESS! I often write about the two sides of The HOPE Protocol. The left side contains four technical strands, and the right has four coaching strands. Left Side Hormone...