THE PAUSE

DOC MAC'S GUT PROTOCOL

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 written, we are nothing more than a reflection of our hormones. When you enter menopause, the shift in your hormones not only changes the way you look and feel but also your microbiome.

When I write about your microbiome, I am referring to the entire community of microorganisms that live in and on your body, affecting your physiology either positively or negatively.

Recall that my health goal is to dance at my grandchildren’s wedding, and I can't dance. So, I not only have to make it into my 90s, be physically able, but I also need to learn how to dance.

An essential step I need to take, and it's not a dance step, is one you’ll also need to take to achieve your health goal: optimizing your gut.

When it comes to managing menopause, having an optimized microbiome is one of the most important yet often overlooked steps to take during this stage of life.

During the summer of 1974, when I was eighteen years old, I travelled in a van with my girlfriend to the jungles of the Yucatan, where half my genes originate. I had an Uncle who owned a grocery store in this small town near a sugar factory. He wasn’t really my Uncle, but I called him Tio. He was considered the town's most prominent figure, and he wanted to introduce me to the city's dignitaries. He threw me an extravagant party, at least what would be considered extravagant in the middle of the jungles of the Yucatan.

I was the guest of honor, think of Cortez when he first met Montezuma. I was served a goat's head on a silver platter, and in the eye sockets, two honorary burritos extruded, made from the goat's liver. Yum, sounds appetizing.

I ate these burritos because you never insult the host. They weren’t as disgusting as I thought they would be. For the next two days, I lived on the toilet.

It wasn’t the goat’s liver that got me sick; it was one or a variety of microbes that collectively help Montezuma get his revenge.

I most likely ingested an infectious bacterium, but my condition could also have been caused by viruses and parasites living within the food I ate or the water I drank. I didn’t drink the water, but I'm sure the food was rinsed with it. The most frequently identified bacterial pathogens that cause travelers' diarrhea, that’s its medical nickname, are:

• Enterotoxigenic Escherichia coli (E. coli): The most common cause.
• Campylobacter jejuni
• Shigella spp.
• Salmonella spp.
• Aeromonas spp.
• Plesiomonas spp.

Since I was also vomiting, a virus could be suspected. The most notable viral culprits include:

• Norovirus
• Astrovirus
• Sapovirus
• Rotavirus

But there could have been another cause, protozoal parasites, such as:

• Giardia
• Cryptosporidium

Protozoal parasites cause a more gradual onset of symptoms. My symptoms were not gradual. It was an immediate and abrupt reaction. Protozoal infections can also persist for weeks or months if left untreated, and my inconvenience was over in two days.

None of the other guests, to my knowledge, not all of whom I had access to after the meal, but there were several at the table who lived in my relative’s house, did not have a problem with the meal.

You may be thinking, what does getting a case of Montezuma’s Revenge have to do with menopause?

There is a constant battle between the harmful bacteria and the beneficial bacteria in your gut. But here is the real question.

“Why did I, the Gringo, become ill and not everyone else at the table?”

The answer: “The locals have developed an immunity.”

The microbiota within our gut plays a crucial role in developing immunity. They are a vital part of our body's defense system against harmful infectious microorganisms, such as those I listed above.

Recall from the last, Gut Module One, course that within the culvert, in its lumen, the space within the tube, is your microbiota. The first inner layer of the tube is a one-cell-thick epithelium. It allows nourishment to pass through it and into the body. As the epithelium ages and depending on the abuse it has had to weather, its permeability increases and particles may pass through it that should never. The layer surrounding the epithelium is the Lamina Propria, a network of connective tissue where 70% of our immune cells reside, serving as the second line of defense.

With all that said, we must consider our gut microbiota and immune cells as a symbiotic army that protects our body from microbes that can harm it.

Just so you know, when we are born, the microbiota within our gut trains the immune cells to do battle.

Do you recall that in the Module One course, I mentioned the Yonamano tribe in the Amazon forest has twice as many bacterial species within their gut as we do? And that the more species we have, the better.

Back to the party in the jungle, sounds like a rap song. The host and his guests had a more diverse and robust microbiome than I did. Their microbiomes were battle-ready. They had more species of gut bacteria, specifically more bacteria that could destroy Montezuma’s parasitic invaders, which sought revenge because Cortéz dismantled his empire.

The next question is, how do we build an army like theirs that can fight off the harmful bacteria and microbiota that can cause us to become sick, inflamed, and disrupt our hormones?

There are many correct answers, but the two that we can take action on today are:

1. Strengthen and multiply the beneficial bacteria that are already present in our gut.
2. Increase the variety of beneficial bacteria living in our gut.

And how do we do that?

FEED THEM!

PREBIOTICS

Prebiotics are the food that the microbiota consume to grow and be active. Prebiotics are primarily plant-based fibers, but they are a specific type that the body does not fully digest. These non-digestible fibers travel to the lower digestive tract, where they feed our beneficial gut bacteria.

"While many plant fibers are considered prebiotics, not all plant fibers are classified as such."

THE TRUTH

I have found it nearly impossible to get all the fiber we need to feed our beneficial bacteria, especially when following the Meso Menu, as hunger is returned to its "normal" form meaning are hunger is quelled.

"The Gut Project has found that we need to consume 32 different plant fibers per week."

I am sure neither you nor I can eat enough plant fiber to expand and strengthen our microbiomes. As I am sure you know, I prefer to eat what we need. However, when it comes to prebiotics, and the damage processed foods have done to our microbiome, supplementation is essential for nearly all of us. There are so many paths we can take when it comes to prebiotics, so I have done my best to break it down scientifically for you.

This is my criteria for prebiotic recommendations:

• Strong scientific backing
• Human trials
• Minimal side effects (like bloating)
• Synergistic effects with probiotics and polyphenols

Here are the top evidence-backed prebiotic supplements my research has uncovered as of 2025, each with a snapshot of their benefits and studies:

1. Partially Hydrolyzed Guar Gum (PHGG)

Brand Example: Sunfiber​

Science: Shown to improve stool consistency, reduce IBS symptoms, and increase Bifidobacteria without causing excess gas.

Studies have shown that PHGG improves microbiota diversity and has been used in multiple randomized controlled trials (RCTs) for the treatment of constipation and gut dysbiosis.

Bonus: Very well-tolerated, even at higher doses.

Reference: [Slavin, 2013; Efficacy and safety of PHGG in functional GI disorders – Nutrition Journal]

2. Inulin and Fructooligosaccharides (FOS)

Brand Example: Now Foods Inulin Powder, Jarrow Formulas Prebiotic Inulin-FOS​

Science: Proven to feed Bifidobacteria and Lactobacilli, lower triglycerides, and improve calcium absorption.

Studies have shown that FOS improves gut microbiome composition, and inulin improves metabolic markers, such as blood sugar and lipids.

Reference: [Gibson & Roberfroid, 2004 – The Journal of Nutrition]

⚠️ Tip: Start slowly — this one can cause bloating in some users due to fermentation.

3. Acacia Fiber (Acacia Senegal)

Brand Example: Heather’s Tummy Fiber​

Science: Excellent for IBS-D (diarrhea-dominant), gently feeds beneficial bacteria.

Studies support the use of Lactobacillus and Bifidobacteria, which improve the gut barrier and reduce inflammation.

Reference: [Cherbut et al., 2003 – British Journal of Nutrition]

4. Galactooligosaccharides (GOS)

Brand Example: Bimuno® GOS​

Science: Selectively promotes Bifidobacteria and has been studied in anxiety and mood regulation.

Studies: A 2015 randomized controlled trial (RCT) showed that Bimuno reduced cortisol levels and improved emotional processing in healthy adults.

Reference: [Schmidt et al., 2015 – Psychopharmacology]

Bonus: GOS is considered one of the most “smartly selective” prebiotics.

5. Resistant Starch (RS)

Brand Example: MSPrebiotic (Resistant Potato Starch), Bob’s Red Mill Potato Starch​

Science: Feeds butyrate-producing bacteria like Roseburia and Faecalibacterium prausnitzii.

Studies have shown that it improves insulin sensitivity, reduces inflammation, and supports colon health.

Reference: [Bodinham et al., 2010 – British Journal of Nutrition]

⚠️ Caution: Introduce gradually; can cause gassiness if gut is unprimed.

6. Green Banana Flour (Resistant Starch Type 2)

Brand Example: Green Banana Flour​

Science: Increases satiety, improves gut barrier function, and boosts butyrate production.

Studies support the production of SCFAs and reduce markers of metabolic dysfunction.

7. Polyphenol-Enhanced Prebiotics

Brand Example: Seed® PDS-08 (for kids/adults), or Polyphenol synbiotic blends​

Science: Blends polyphenols (from pomegranate, cranberry, etc.) with fibers to synergize microbiome improvement and lower inflammation.

Studies: Polyphenols + fiber enhance Akkermansia muciniphila (linked to leanness and insulin sensitivity).

Reference: [Selma et al., 2009 – Journal of Agricultural and Food Chemistry]

Final Thoughts:

For menopausal women or those with weight/gut/hormone issues, here's how I would have my wife stack her prebiotics:

1. Start with PHGG or Acacia — gentle, gut-calming.
2. Add in GOS — boosts mood and resilience, especially if anxious or stressed.
3. Layer in Resistant Starch — only after gut is stable.
4. Top off with polyphenol-based prebiotics for metabolic and microbiome synergy.

This Week's Gourmet Meso-Recipe

​Brisket Stuffed Portobellos​​

Lose Weight The Gourmet Way​

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​This Week's US-IE

We took Vicky's father out for breakfast, and had time waiting to get a table to get a selfie.

🍳 The Macs

#thirdactcoach

Making the "Third Act" AWESOME!​

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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.

© 2025 Doc Mac Coaching. All rights reserved.

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