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.’
How Bone Broth Improves Menopausal Symptoms
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🥣 THE PAUSE 🥣 DOC MAC'S GUT PROTOCOL MODULE FIVE
Healing the Epithelium with Bone BrothIntroduction “Doc, in Module One, we learned that we are nothing but tubes filled with trillions of microorganisms. In Module Two, you wrote about how we need to feed these microbes with plant fibers called prebiotics. In Module Three, we learned that increasing the variety of bacteria within our microbiome can be achieved by consuming fermented foods and supplementing with specific probiotics. In Module Four, we learned how the gut’s lining, the one-cell-thick epithelium, becomes damaged by inflammatory processed foods, medications, and environmental toxins. So, how do we heal the damage done to the gut’s lining? The Forgotten Elixir Recall when I was a teenager, and my great-uncle threw me a party in the jungle of the Yucatan. Montezuma had taken revenge on me, most likely with a batch of E. coli. For two days, I was in misery. The rest of the people at the party did not have an adverse reaction because they had developed a healthy population of symbiotic bacteria to combat the E. coli or any of the other pathogens that may have caused my illness. What I did not mention in that story was how they treated my gut infection. In the “old” country, they nearly always had a large cauldron on their ancient fire-burning stoves with a soup made from animal bones or chicken carcasses simmering within it. To soothe my ill gut, they fed me the broth from these bones and carcasses. I remember it being somewhat disgusting but soothing. They made me drink several cups of it throughout the day. Bone Broth has carried over slightly in today's hospitals. However, it is not the same broth but a good attempt. Your grandmother may have made you broth and had you drink it when you were ill. Little did we know that our grandmothers were the original biohackers. Bone broth is an essential ingredient for healing the gut’s lining and increasing our health and lifespan. Bone broth enhances our health and lifespan by repairing our epithelium and decreasing destructive chronic inflammation, making it an essential tool within the HOPE System. Recap Recall that the epithelium is a multitude of gates connected. When a pathogen, chemical, or food particle breaches the symbiotic bacteria, it may embed itself in the epithelium. The next layer, the Lamina Propria, a net-like structure that encircles the epithelial tube, and where our immune cells reside, becomes alerted when this occurs. The immune cells attack the foreign invader, triggering an inflammatory response. Think of inflammation as a smoldering fire. This inflammation causes the gates to become loose, possibly allowing unwanted invaders to enter our bloodstream. Recall the worst enemies to the epithelium and its tight junctions are:
Okay, now, let’s start repairing our epithelium. The Healing Power of Bone Broth The first step to repairing your epithelium is to consume bone broth. The reason bone broth is an excellent repairer of our gut is that it is rich in collagen, gelatin, amino acids, and minerals. Collagen: The Structural Support for Your Gut Many of my clients use collagen, either in capsule form or as a powder, and since it is tasteless, they often add it to their coffee. They use it primarily to maintain youthful skin and healthy hair. Recall that our epithelium is composed of the same cells as our skin. Bone broth is an excellent source for naturally consuming collagen, and I'm all about healing naturally. Collagen in broth is much healthier than any other form because the body's genetics are optimized for bone broth collagen, rather than refined collagen from a lab. I have found that when you add nourishment, it is best in its natural form, as other nourishments are needed for optimal absorption. "Vitamin C from an orange doesn't end up in your urine like vitamin C from a capsule." When your gut lining is damaged, collagen, a protein that helps repair cells, aids in rebuilding the injured area. Collagen also attracts other rebuilding cells, like fibroblasts, that help restore the area. It also signals the body to form new blood vessels within the region. Collagen provides the structural framework and signals necessary for the body to heal a damaged area of the epithelium effectively. Gelatin: The Sealant When you simmer bones for hours, collagen breaks down into gelatin, which acts like a natural sealant, closing the gaps within the tight junctions caused by inflammation. Amino Acids The Building Blocks Bone Broth is rich in amino acids that repair damaged tissue. Amino Acids are the building blocks of all proteins. Glutamine, one of the most abundant amino acids in bone broth, fuels the epithelial cells and helps regenerate them. Glycine provides anti-inflammatory effects and supports restoration. Proline and arginine also play a role in tissue repair and the regulation of the immune system. These amino acids create a healing environment for your damaged epithelium. Minerals that Repair the Epithelium Bone broth is more than just protein-rich—it’s also mineral-dense. The slow-simmering process extracts essential minerals, including
These minerals are essential for proper cellular function, muscle activity, and nerve signaling. These minerals particularly help reduce
Primarily, when the epithelium is damaged, these easily absorbed minerals provide immediate and ongoing support. The Gut-Brain Connection A healthy epithelial lining is foundational not just to digestion but also to mood, memory, and mental clarity. This is due to the gut-brain axis, the two-way communication system between the gastrointestinal tract and the central nervous system. When the gut lining is compromised, it can lead to increased systemic inflammation and disrupt the balance of neurotransmitters. By supporting the integrity of the gut barrier, bone broth may help reduce brain fog, improve mood stability, and enhance emotional resilience, which is especially important during hormone transitions, such as menopause. “With every sip of bone broth, imagine a gelatinous liquid filled with rebuilding amino acids and minerals slowly restoring your epithelium.” How To Consume Bone Broth To repair the epithelial lining of the gut, bone broth is one of the most potent and time-tested tools, and how you consume it can make all the difference. Here's the best way to use it for maximum gut-healing:
4. Use bone broth as a base for soups and purees. If sipping isn't your thing, blend it into:
Keep the temperature moderate—not boiling—so the collagen and amino acids are not damaged. How Not to Consume Bone Broth
Consistency Think of bone broth like a gut multivitamin. Healing the epithelium isn’t a single-shot fix—it’s a slow dance of nourishment. Sip daily. Stir lovingly. Repeat. My Favorite Way to Consume Bone Broth Many years ago, I was taught by a nutritional mentor that the best way to achieve gut healing was to do a bone broth fast. My entire family has completed three-day bone broth fasts numerous times. Yes, the kids, too! Bone Broth Fasts is not a weight loss tool. Bone Broth is filled with calories. To complete a bone broth fast, consume a cup of bone broth as soon as you feel the beginning of a hunger pang. Now let's make your first batch of bone broth. DOC MAC'S MESO MENU RECIPE OF THE WEEK TAME MENOPAUSE The chasm menopause causes between two of your ovarian hormones becomes larger and larger the deeper you enter menopause, and the larger it becomes, the more symptoms related to menopause you will have. Here are the symptoms of the hormone condition menopause causes, called estrogen dominance.
If you have developed belly fat while menopausal, you will have a difficult time taming estrogen dominance and its associated symptoms. I have learned over the past 45 years of practice that everyone is unique. They have different hormone problems, metabolisms, food likes and dislikes, personalities, and schedules. If you would like me to customize a menu for you to lose your belly fat, which is more than half the battle when it comes to taming menopause and its estrogen dominance, text me to schedule a free menu planning consultation. Remember, I am retired. I do this because I am excellent at optimizing hormones and weight and lousy at golf. It is also my God-given purpose. I say it is my God-given purpose, without my tongue in my cheek, because I have never done anything else. She better not tell me when I meet her that I was supposed to be a rockstar, or we are going to have words. Kidding aside, I honestly will tell you the exact menu to eat to rid yourself of menopausal weight gain. The old ways of cutting calories and exercising will no longer work when you become menopausal because you no longer produce fat-burning hormones, and you can’t burn fat without them. Your first step is to tame estrogen dominance. "If you don’t tame estrogen dominance, you will gain your weight back." If you want me to customize a menu for you to lose your menopausal excess weight and belly, text me. Why text? I have had hundreds of women schedule a consultation with me through my scheduling software, and I have had hundreds not answer when I call. I am traveling most of the time, and I do my best to be stationary when I consult with you. It is so disappointing when she doesn’t answer, even with several reminders. I have also found that if you desire to know the best menu for you, you’ll have the courage to text me, and once we find a time to talk that is convenient for both of us, she'll nearly always answer. I do this for you. It’s free! Text me at 209-345-9799, and I will initiate our conversation. Then, I will schedule a consultation to create a customized menu for you. Again, text me at 209-345-9799. I will most likely be on the road somewhere, but I will text you immediately if I am not driving. This Week's US-IE Vicky and I have been dry camping in the Sierra with no cellular service for the entire week, but we've had movies on the lake. Elio and How to Train Your Dragon were awesome movies to watch under the stars. 🏔️ 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. 💖 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. © 2025 Doc Mac Coaching. All rights reserved. |
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.’
✋ THE PAUSE ✋ DOC MAC'S GUT PROTOCOL MODULE FOUR BE "IT" PROTECT YOUR GUT'S LINING Module Goal: To protect your intestinal barrier to reduce permeability, calm inflammation, and support health and life span. “Doc, we’ve learned that we are nothing but tubes filled with trillions of microorganisms and that we need to feed these microbes with plant fibers called prebiotics. We have also learned that adding a variety of these microorganisms to our gut is essential for achieving optimal health....
THE PAUSE DOC MAC'S GUT PROTOCOL Plant Your Inner Garden Probiotics and the Menopausal Microbiome “Thank you, Doc, for the information you have provided thus far. Now, if I am correct, the crux of your gut protocol’s first course is that we are essentially tubes filled with a variety of microbes that help us live a long, healthy life. In the second course, you taught us how to feed our beneficial microbes with plant fibers called prebiotics. Can you explain the difference between prebiotics...
THE PAUSE DOC MAC'S GUT PROTOCOL PREBIOTICS Feed Your Inner Garden How Prebiotics Heal Your Gut and Balance Your Body “Doc, I understand that we are nothing more than biological tubes with trillions of microbes living on us and in us. I understand that these microbes influence our hormones, metabolism, immunity, and even our moods. That’s pretty cool! I never knew that! However, what can I do to have these microbes improve my hormones and maintain my new ideal weight?” As I have repeatedly...