DOC MAC'S GUT PROTOCOL

MODULE FIVE

COLLAGEN

Healing the Epithelium with Collagen

Introduction: What’s Holding You Together?

“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, a one-cell-thick epithelium, becomes damaged by inflammatory processes, foods, medications, and environmental toxins. In ​Module Five​, we learned how to make and use Bone Broth to heal the damage done to the gut’s inner lining. I’m sorry, but I haven't made bone broth yet, and I've heard it smells and tastes awful. What can I do instead?”

Excuses! Excuses!

I love the smell of bone broth for a day or two, but I do agree about the third day, I’ve had enough. As for its taste, Vicky’s recipe, which she has been working on for over fifteen years, is quite pleasant. Our children have adapted to it, and Vicky is very particular about food, preferring gourmet tastes.

However, I understand.

ZONULIN

As you know, the inner layer of your gut is the epithelium. It is a one-cell-thick system of gates. These zonulin-regulated gates govern what can pass through from the outside world to your inside world.

SURFERS

I remember being in Mazatlan, Mexico, and waking up in a motel located on Mazatlan’s Malecón. I woke before the sun rose and peeked out the window to the gulf. There were several fishermen throwing nets out into the surf. They used this rhythmic motion that caused the net to fan out over a large surface area of the surf.

Even at a young age, probably around 10, I woke up a couple of hours before my parents. I was used to taking walks or having a glass of café con leche while they slept at the local coffee shops. On this day, I was intrigued by the fishermen. I walked down to the Malecón’s concrete embankment next to the gulf and sat and watched the men pull in loads of small fish.

Eventually, one of the men called me over. I couldn’t speak Spanish any longer, though it was my first language, and I was impressed with the man’s smile.

I did understand one word, “Gringo.”

With his body language and hand gestures, the man invited me to fish with them. When you fish with a net, is it still called fishing?

He grabbed a net from a pile lying next to a small wooden boat on the beach and handed it to me. He showed me how to move my body and throw the net out into the surf. It took me a while, but I eventually got the net to fan. I couldn’t throw it as far as them, but I did okay for a Gringo kid. They seemed satisfied as they nodded their heads.

After about half an hour of fishing, I noticed their nets were full of fish, and I had only caught some small stragglers. The odd thing about all this was that I could see the schools of fish floundering in the surf. I would throw my net over them and come back with just a few while their nets were full of squirming fish.

On my next pull, as I fished out the small fish from the net, I noticed that the net had a large hole in it. I looked over at the men, and they were all laughing.

Unbeknownst to us, Mom was watching. She came across the Malecón, took my net from me, looked into the boat, pulled something out of it, and started knitting the net.

I later discovered that My Mom used to knit nets as a child in Veracruz, Mexico.

She repaired my torn net in no time at all. As she spoke, she muttered in Spanish, and I saw the men scrunch their faces as if they were afraid or at least warned.

I was a good sport, but no longer wanted to fish. One of the fishermen gave me a Mexican toy that had a handle with a top attached to it by a string, and I enjoyed it tremendously, as I had grown up playing with this type of toy.

Why do I tell you this story?

Collagen is my Mom. It repairs the damage done to the net-like network of the mucosal membrane, which is composed of the epithelium and the Lamina Propria. It repairs the leaks within our gut caused by the abuse it receives from processed foods, medications, environmental toxins, and hormones, in a state of chaos.

Even if you have never eaten processed foods, taken medications, or lived in the city, the hormonal chaos caused by menopause will cause the gut to leak.

"When estrogen levels decline during menopause, your tight junctions loosen, leading to increased gut permeability."

Bone broth, especially broth made from chicken carcasses, is rich in collagen as the chicken’s cartilage dissolves into the broth. As the collagen simmers, it eventually turns into gelatin, and there is nothing like gelatin to coat the inner layer of the intestine, not only to protect as it heals but also to reknit the damaged area. Oh, that’s right, you want an alternative way to repair your epithelium.

Just like my net, the one with a hole, the lining of our small intestine becomes hyperpermeable, allowing substances such as bacteria, toxins, and undigested food particles to pass into the bloodstream.

Hyperpermeability triggers an immune response, serving as our primary source of chronic inflammation and its associated symptoms. The first signs of a leaky gut are

• bloating,
• food sensitivities,
• fatigue,
• mood swings.

Do you know what the end signs of chronic inflammation are? Those diseases that will be the end of us.

COLLAGEN TYPES

Collagen is the most abundant protein in the human body. Think of it as the twine of the net. There are 28 types of collagen. Types I, II, and III are the essential types for us to heal our guts.

These three types of collagen provide a structural scaffold for the damaged gut. The making of this scaffold signals that the body repair needs to be made, and th body sends repair cells to help.

It is like the twine my mother used to mend the hole in my net, and the motherly signal that let her know I needed help.

In the last module, you learned that Bone Broth contains three amino acids necessary for tightening and repairing the zonulin gates: glycine, proline, and glutamine. All three of these amino acids are within collagen, whether from bone broth or supplementation.

FOODS HIGH IN COLLAGEN

If you have read this far into my gut protocol, you know that I do my best to nourish my gut by providing the necessary nutrients I need to optimize my health. For example, to provide prebiotics, the food for my beneficial bacteria, I consume as many plant fibers as possible in a week. For my probiotics, I try to eat fermented food daily.

Here is a list of foods that have the most natural amount of collagen within them.

• Bone Broth: I know! I know!
• Chicken Skin and Fish Skin: Yummy! Okay!
• Pork Skin: . Chicharrón! I love them! The real slippery ones are at the Mexican market.
• Organ Meats: Organ meats, like the heart and kidneys.
• Bone-in Meat (Chicken, Beef, Pork): When the bones are simmered in stews or soups.

I know! I know! Most of you are saying, “You’ve got to be kidding me."

I love all these foods and eat them regularly, but if my mother weren’t from the jungles of the Yucatan, I probably wouldn't know what these foods were, let alone be part of my regular menu.

FOODS THAT SUPPORT COLLAGEN PRODUCTION

If you don't eat those foods, at least eat the foods that help build a collagen molecule.

• Egg Whites: While not a direct source of collagen, egg whites are rich in proline, an amino acid that is a building block for collagen.
• Citrus Fruits (Oranges, Grapefruit, Lemons): High in vitamin C, which is essential for collagen synthesis.
• Berries (Strawberries, Blueberries, etc.): Also rich in vitamin C, supporting collagen production.
• Leafy Greens (Spinach, Kale, etc.): Provide nutrients like vitamin C, zinc, and copper, which are essential for collagen synthesis.
• Nuts and Seeds (Almonds, Chia Seeds, etc.): Contain zinc and copper, which are crucial for collagen production.
• Garlic: It contains sulfur, which helps with collagen synthesis

SUPPLEMENTATION

The easiest way to optimize collagen consumption and its gelatin is to make and sip on bone broth! I know! I know!

Let’s discuss supplementation.

The first thing I want to share is that not all collagen is created equal, and choosing the right type can make the difference between just drinking the hype and rebuilding the gut.

Let’s break down the three common forms of collagen supplementation:

Hydrolyzed Collagen (Collagen Peptides)

Hydrolyzed Collagen is made from short-chain amino acids, making it the easiest for our bodies to absorb. Hydrolysis breaks collagen into small peptides, which enter the gut’s lining easily. Hydolyzed Collagen dissolves easily in hot and cold liquids. In essence, Hydrolyzed Collagen is pre-digested, allowing it to work immediately.

Gelatin

Collagen becomes gelatin, but its molecules are larger than the smaller peptides seen in Hydrolyzed Collagen. Gelatin’s larger molecules make it more difficult to be absorbed by the epithelium. Gelatin serves as a gut protector, as non-gelatinous collagen forms the scaffold. It still works, but it works much slower than fully hydrolyzed collagen.

Gelatin is primarily used for culinary purposes.

Whole Collagen

Whole Collagen is an unbroken, long protein chain. Because of its size, absorption is poor. Whole collagen is the chewy cartilage on a chicken's legs. Your digestive tract must break it down into peptides and amino acids. Not ideal for gut healing.

“Hydrolyzed Collagen is the best collagen supplement to use. If you’re targeting gut repair, menopausal skin thinning, or joint resilience."

SUPPLEMENT LINKS

PEPTIDES

1. ​Vital Proteins Collagen Peptides​​

Source: Grass-fed, pasture-raised bovine

Extras: Contains hyaluronic acid and vitamin C

Why it's excellent: Clean, widely available, and backed by good reviews and lab testing

Best for: Gut healing, skin elasticity, joint pain

Taste: Virtually tasteless — mixes well in coffee, smoothies, and bone broth

2. ​Great Lakes Wellness Collagen Peptides​​

Source: Grass-fed bovine

Extras: No fillers, highly tested

Why it's excellent: Veteran brand, with a strong focus on gut health and inflammation.

Best for: Sensitive guts, clinical-style protocols

Taste: Slightly more noticeable taste, but still mixes well

3. ​Thorne Collagen Plus​​

Source: Hydrolyzed bovine collagen + nicotinamide riboside (for mitochondrial support)

Extras: Quercetin, glutamine, and vitamin C

Why it's excellent: Professional-grade with added anti-aging and gut-repair support

Best for: Advanced protocols, postmenopausal resilience, “glow up” inside and out

Taste: Mild berry flavor

"FYI. I add collagen powder to my cup of bone broth, especially if it is made solely from beef bones."

GELATIN

4. ​Great Lakes Gelatin (Green Can)​​

Source: Grass-fed bovine

Why it's excellent: Reliable gelling agent for making gut-healing gummies or collagen-rich soups

Best for: DIY recipes, lining the gut, improving stool form

Pro tip: Combine with a splash of ACV and berry juice to make menopause-friendly collagen bites.

MARINE COLLAGEN

For those who need a pescatarian option.

5.​ Further Food Marine Collagen​​

Source: Wild-caught cod

Why it's excellent: Smaller peptides (Type I only) for skin, hair, nails, and gut.

Best for: Menopausal women with bovine sensitivities.

Taste: A light fishy hint is noticeable when mixed in water, but it is masked well in tea or soup.

TIPS

Combine collagen peptides with:

• Vitamin C (essential for collagen synthesis)
• Zinc (mucosal repair + immune modulation)
• Glutamine (fuel for gut epithelial cells)
• Bone broth or gelatin (to coat the gut during high-stress or post-antibiotic periods)

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DOC MAC'S MESO MENU RECIPE OF THE WEEK

​​GUT GUMMIES​​

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TAME MENOPAUSE

The chasm menopause causes between two of your ovarian hormones becomes larger and larger the deeper you enter menopause, and the larger the chasm, the more symptoms related to menopause you will have.

Here are the symptoms of the hormone condition menopause causes, called estrogen dominance.

• Weight Gain
• Weight Loss Resistance
• Sleeping Disorders
• Hormonal-Induced Anxiety
• Hormonal-Induced Depression
• Loss of Interest in Being Intimate
• Loss of Motivation to be Social

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've found that if you want to know the best menu for you, you’ll have the courage to text me. Once we find a time that works for both of us, you'll usually 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 tailored to your needs.

Again, text me at 209-345-9799. I will likely be on the road somewhere, but I will text you immediately if I am not driving.

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This Week's US-IE

Grandchildren and Camping

This is a photo of my youngest grandchild (#7) and me from a recent camping trip in the Sierra. Camping with Vicky is the best, but adding grandchildren takes it to a different level.

🏔️ 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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Previous Modules

In ​​Module One​, we learned that we are nothing but tubes filled with trillions of microorganisms.

In ​Module Two,​ 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, a one-cell-thick epithelium, becomes damaged by inflammatory processes, foods, medications, and environmental toxins. ​

​In Module Five, we learned how to make and use Bone Broth to heal the damage done to the gut’s inner lining.

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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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