THE PAUSE

Hormone, Weight, Health, and Mind Optimization

For those of us over 50

Hormone Optimization

Master Cortisol

"Doc, you write often about how stress disrupts hormones. Can you explain what you mean by stress?

I define stress hormonally. Stress occurs when physical or mental activity elevates cortisol.

Reader, we live in a world where stress sneaks in everywhere—emails at midnight, traffic that tests your patience, even the “ping” of a text that feels more like a demand.

These pokes cause cortisol to elevate.

Cortisol is your body’s stress hormone. It is designed to protect you from lions, tigers, and bears—not inbox overload.

But here’s the catch: when cortisol is constantly “on,” it becomes your worst frenemy. You might notice…

• You wake up groggy, even after 8 hours of sleep.
• Your brain feels foggy, and you’re on dial-up internet while the rest of the world is on Wi-Fi.
• Cravings hit hard (and mysteriously, it’s never kale you crave).
• Energy crashes leave you reaching for coffee instead of solutions.

Sound familiar? You’re not broken—you’re just out of balance.

The Cortisol Reset Blueprint

Here’s the good news: cortisol isn’t your enemy—it just needs a little retraining. Think of the tools below as teaching your stress thermostat to keep things at “comfortably cool” instead of “emergency alarm mode.”

Here are five simple shifts you can start today:

1. The 2-Minute Breath Reset Pause. Inhale through your nose for 4 seconds, hold for 4 seconds, and then exhale for 6 seconds. Do this 5 times. → You’ve just lowered cortisol on the spot.
2. Sunlight Before Screenlight: Get outside as soon as the sun rises. The sun's rays tell your brain, “Daytime is here—time to turn daytime hormones on and nighttime hormones off.”
3. Protein + Color on Your Plate Cortisol loves blood sugar chaos. Stabilize it with a MesoMeals; Protein-rich meals dressed with colorful veggies. Finish with a few berries.
4. Micro-Movement Breaks Every hour, stand up, stretch, or walk. Movement signals your nervous system to be on guard. Leisurely movements help calm cortisol. My Apple Watch reminds me every hour to stand. If your does, listen to it.
5. Digital Sunset: Aim for 30 screen-free minutes before bed. Blue light at 10 pm is like caffeine to your cortisol.

Why This Matters

When your cortisol is tamed, you don’t just “feel calmer.” You:

• Burn fat more efficiently.
• Sleep deeper and wake refreshed.
• Handle stress with resilience instead of reactivity.
• Show up sharper, calmer, and more confident in everything you do.

That’s not just health—it’s freedom.

Ready to Optimize Your Life?

Here’s where it gets exciting: I’m offering a FREE one-week coaching program where you’ll learn how to reset your cortisol rhythm, step by step. Together, we’ll:

• Personalize your daily stress resets.
• Fine-tune your nutrition for hormone balance.
• Implement sleep rituals that actually work.
• Build resilience practices that stick.

It’s one week that can change how you handle every week after.

👉 Text me at 209-345-9799 to claim your free week.

Spaces are limited (because I coach you personally), and once they’re gone, they’re gone. There are no sales talks because I only accept referrals, and my roster is full.

I'm offering this free week because it's unfair to have access to tools that can optimize your life without the space to share them. I will teach you exactly what to do and let you DIY them. FOR FREE!

Don’t let stress run your life. Let’s flip the script and put you back in charge.

Here’s to thriving, not just surviving,

Imagine waking up in a week with energy, focus, and calm you haven’t felt in years. That’s the power of resetting cortisol. Let’s get started.

P.S. Don't forget to follow me on my ​Facebook Page.​​

THIS WEEK'S USIE

Vicky and I are enjoying a moment under the Tower Bridge in London, England. Optimize your life by optimizing your hormones, weight, health, and life, with HOPE.

🏴󠁧󠁢󠁥󠁮󠁧󠁿 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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