DOC MAC'S GUT PROTOCOL

MODULE EIGHT

Part Three of The Mediterranean Diet

A Coruña Spain

This photo shows what the waiter brought us when we asked for a typical Spanish lunch: incredible pizza with toppings untypical of an American Pizza, a small bowl of anchovies, which I was the only one at the table who would eat the sardines, and beer for the guys, sangria for the ladies.

THE MENOPAUSAL PROTEINS

"Doc, you mentioned that the types of protein Mediterranean women eat are different from what American women eat. Can you be more specific?”

Protein is at the foundation of the food pyramid when it comes to the MesoMenu. Protein is higher up on the food pyramid for the Mediterranean Diet. Vegetables are at the foundation of the Mediterranean Diet’s food pyramid.

I will compare the protein intake of the Mediterranean Diet with that of the Standard American Diet. You will notice that the MesoMenu list of proteins is similar to the Mediterranean Diet list of proteins, so no need to compare the two.

The Proteins: Mediterranean Diet vs. American Diet

Quality Over Quantity

Mediterranean women tend to consume less total protein than the average American woman, but it’s of higher quality and is more diverse. While the Standard American Diet often leans on processed meats or quick protein fixes, Mediterranean women go for variety and freshness.

Mediterranean Protein Staples

• Fish & Seafood: Anchovies, sardines, mackerel, salmon. Eaten 2–3x/week. High in omega-3s, it is anti-inflammatory, offering brain & hormone support.
• Legumes: Lentils, chickpeas, fava beans, white beans. Legumes provide most of the protein consumed in the Mediterranean. Legumes are fibrous, which means more satiety and better blood sugar control.
• Nuts & Seeds: Almonds, walnuts, and sunflower seeds are used as snacks or salad toppers. Nuts and seeds provide healthy fats, protein, and hormone-supporting nutrients.
• Fermented Dairy: Greek yogurt, sheep/goat cheese (feta, manchego). Dairy protein combined with its gut-healthy microbiota. The Mediterranean region primarily consumes dairy from grass-fed animals.
• Eggs: Free-range, often from backyard hens. Eggs are rich in choline, B12, and bioavailable protein.
• Occasional Poultry & Red Meat: Chicken, lamb, and sometimes beef are eaten in small portions, and not consumed daily. The Mediterraneans eat lean cuts of animal protein and less seldom than Americans, and mostly grass-fed.

Standard American Diet Protein

• Processed Meats - Bacon, sausage, lunch meats—loaded with sodium & nitrates.
• Industrial Red Meat - Grain-fed beef is often over-consumed, characterized by a pro-inflammatory fat profile.
• High-Sugar Protein Bars/Shakes - Often full of fillers, artificial sweeteners, and low-quality isolates.
• Low Plant Protein Variety - Many American diets lack legumes, leading to gaps in fiber and micronutrients.

Cultural Differences

• Mindful Meals: Mediterranean women eat protein in context—with veggies, olive oil, and fiber. Americans often eat protein in isolation (often eaten in the car).
• Smaller Portions, Higher Satiety: Thanks to fat-fiber-protein combos, Mediterranean diets keep blood sugar and hunger hormones happy.
• Fewer Toxins: Less processed meat means lower endocrine disruptor exposure—big win for hormone optimization.

Bottom Line for Hormone & Weight Optimization

• Mediterranean-style protein is anti-inflammatory, metabolically stabilizing, and satiety-boosting.
• American-style protein is often inflammatory, insulin-spiking, and hyper-palatable.

Hyper-palatable foods are foods infused sugar, salt and fat, that make the meats appealing and intensely rewarding to eat.

Mediterranean Protein Plan

Hormone Harmony, Weight Wisdom, & Satiety Without Sacrifice

The Protein Pyramid: Mediterranean Style. Think variety over volume, and quality over quantity.

• Tier 1: Daily Plant Proteins
  • Lentils, chickpeas, white beans, fava beans
  • Nuts & seeds – almonds, walnuts, chia, sunflower
  • Whole grains like quinoa and farro (yes, they count!)

Doc Mac Tip:

Legumes are a health food, as you know, but they are not a weight-loss food, especially if you're following the MesoMenu to lose weight.

• Tier 2: Frequent Animal Proteins (3–5x/week)
  • Fish & seafood – salmon, sardines, anchovies, mackerel
  • Eggs – free-range or omega-3 enriched
  • Greek yogurt, feta, sheep/goat cheeses

Doc Mac Tip:

• Tier 3: Occasional Proteins (1–2x/week)
  • Poultry (chicken, turkey) – skinless, pasture-raised
  • Red meat (lamb, beef) – grass-fed, smaller portions

Doc Mac Tip:

Pair Proteins Like a Mediterranean

• Protein is not eaten alone. It’s paired for impact:
• Protein plus Fiber means appetite control
• Protein plus Healthy Fats means hormone support
• Protein plus Polyphenols (veggies/herbs) means less inflammation.

Example: Grilled sardines combined with arugula salad, olive oil, and lemon means metabolic gold. Sardines are a staple fish is Spain. Below is a photo of Grilled Sardines that are called espititos.

What to Limit (a.k.a. The Protein Imposters)

• Processed meats (bacon, sausage, deli meats)
• Fried meats and fast-food proteins
• Artificial protein snacks with long ingredient lists
• Excess dairy from cow's milk (high estrogenic load)

7-Day Mediterranean Protein Map

Remember, the Mediterranean Diet is a healthy gut menu, but it's not ideal for weight loss unless you're currently eating the Standard American Diet. The Mediterranean Diet is the best menu for improving and maintaining gut health and weight. it is the best weight maintenance menu. It should only be used after you've discovered you healthy, happy, bottom, ideal weight.

• Mon: Chickpea salad with grilled salmon
• Tue: Lentil Soup with Feta-Stuffed Bell Peppers
• Wed: Greek yogurt with walnut and berries for breakfast
• Thu: Black bean hummus with chicken souvlaki
• Fri: Grilled shrimp with tabbouleh
• Sat: Frittata with spinach with goat cheese
• Sun: Slow-cooked lamb with roasted vegetables

Mediterranean Protein Rules of Thumb

• Portion control: Think “palm-sized,” not plate-dominating.
• Balance: Aim for 1–2 plant-based protein meals per day.
• More seafood, less red meat.
• Consistency over perfection.

WHO WANTS TO LOSE WEIGHT AND FEEL GREAT

Text me at 209-345-9799. Text,"I want to lose weight and feel great."

Remember, I'll be in Europe all month, so I will be nine hours ahead of you. However, I'll get back to you immediately if I am awake and my International ATT plan actually works. It has been hit and miss when it comes to complete cell service they promised.

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Again, text "I want to lose weight and feel great" to 209-345-9799.

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​This Week's US-IE

Here's a photo of Vicky and me at Hercules Tower, which is approximately 2000 years old and still in operation.

🛳️ The Macs

Hormone and Weight Optimization Author and Coaches

HOPE isn’t just a feeling. It’s a protocol—and it’s waiting for you. 💖

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Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace the advice of a professional medical expert.

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