DOC MAC'S GUT PROTOCOL

MODULE EIGHT

Part One

THE MEDITERRANEAN DIET

The Mediterranean Diet wears the crown in the nutrition world—and not just because it sounds like a vacation in Santorini or because it salutes olives and red wine. The Mediterranean Diet sits on its throne because it is the most extensively researched and approved diet on the planet.

I place it near the end of HOPE's Gut Protocol because it encompasses everything needed to complete the protocol.

Inspired by the traditional cuisines of Mediterranean countries, I decided to explore their origins by eating along the seaboard from Portugal to Italy. I'll have my forks, spoons, and knives devouring traditional meals along the Mediterranean coastline, and I will share everything I learn with you.

So, before I go on my research expedition, let’s begin by comparing and contrasting the Mediterranean Diet and The HOPE For Menopause's Meso Menu.

GodMade Sustenance

So what do I mean by GodMade sustenance?

If you've followed me for any length of time, you know I repeatedly write about GodMade sustenance. So, here is how I define it.

“GodMade Sustenance is nourishment that comes directly from nature, unaltered by human engineering or industrial processing—foods that are grown, gathered, or raised in the form intended by creation.”

Think wild-caught fish, pasture-raised or wild-raised animals, organic vegetables, fruits, seeds, nuts, and whole grains combined with pure refreshing water, all filled with nutrients packaged in their original design, rich with life-giving properties and wisdom humans can't replicate in a lab.

GodMade sustenance optimizes hormones, weight, health, and mental well-being.

In contrast, “human-made” faux-sustenance causes inflammation, therefore, harming our hormones, weight, health, and minds.

So, the first question I will ask is, does the Mediterranean Diet follow The Meso Menu’s first rule of consuming GodMade sustenance and avoiding human-made sustenance?

Let’s ask Google, What is the Mediterranean Diet? Mr. Google states:

“The Mediterranean diet is a dietary pattern based on the traditional foods consumed in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes:

• Lean protein: Moderate amounts of poultry, fish, and eggs
• Plant-based foods: Fruits, vegetables, legumes, nuts, seeds, and whole grains
• Healthy fats: Olive oil, fish, and seafood
• Herbs and spices: Garlic, oregano, thyme, and rosemary
• Low intake of: Red meat, processed foods, sugary drinks, and refined grains

The Mediterranean diet is not strict or restrictive. It focuses on consuming a variety of nutrient-rich foods and promoting a healthy lifestyle.”

Most of Google's description sounds like The Meso Menu.

But...

This is a Health Optimization Course that explores how the Mediterranean Diet affects Menopause Gut,

Menopause Gut

Menopause Gut refers to the collection of changes that occur in the gastrointestinal system due to the hormonal shifts of menopause—primarily the decline in estrogen and progesterone.

These changes can disrupt the gut microbiome (your internal “garden” of bacteria), reduce gut motility, weaken the gut lining, and trigger inflammation. The result? Bloating, constipation, food sensitivities, leaky gut, weight gain (especially around the belly), and even mood issues, since over 90% of serotonin is made in the gut.

In short: Menopause gut isn’t just a bloated belly—it’s a metabolic, microbial, and hormonal traffic jam. But with the right interventions (nutrition, hormone support, prebiotics, and gut repair protocols), you can clear the path and get your gut (and groove) back.

To get a clear understanding of the Mediterranean Diet, let's compare it to the Standard American Diet.

The Mediterranean Diet and The Meso Menu Vs. The Standard American Diet

Since the Mediterranean Diet follows the first rule of The Meso Menu, we are good there, but most people in the United States eat the Standard American Diet.

Upon reviewing the Mediterranean Diet, it is a well-composed symphony of olive oil, tomatoes, and fish. The Meso Menu is a mixture of melodic gourmet meals that John and Paul could have composed, made of clean animal proteins, high-fiber vegetables, and some occasional fruit. Both menus follow the GodMade rule.

Now, let's examine the Standard American Diet and compare it with the Mediterranean Diet.

The Standard American Diet (SAD)—yes, SAD is the actual acronym—is more like a garage band that only knows one song... and it's out of tune.

Here’s the breakdown of what the typical SAD menu features:

• Highly Processed Foods - Fast food, frozen meals, boxed snacks, and packaged baked goods are SAD staples, all high in preservatives, additives, and artificial ingredients.
• Refined Carbohydrates - White bread, sugary cereals, pasta, pastries, and an alarming number of “foods” ending in “-itos.” These spike blood sugar quickly, promoting insulin resistance and fat storage.
• Excess Sugar - The average American consumes over 17 teaspoons of added sugar daily—mostly from sugary drinks, desserts, and hidden sugars in processed foods. That’s roughly double the recommended amount.
• Unhealthy Fats - Industrial seed oils (soybean, corn, canola), trans fats, and fried foods dominate. These fats promote inflammation and cardiovascular risk.
• Too Much Red and Processed Meat - People frequently consume oversized portions of foods like bacon, hot dogs, burgers, and lunch meats.
• Low in Fruits, Vegetables, and Fiber - Less than 1 in 10 Americans eat the recommended amount of fruits and vegetables. Fiber is critically low, contributing to poor gut health and blood sugar regulation.
• Dairy (often highly sweetened or processed) - Think cheese-laden pizza, sugary yogurt, and milkshakes—not traditional yogurt or kefir.

Bottom line

While the Mediterranean Diet and the Meso menu are all about nourishment, the Standard American Diet is about convenience. One supports longevity and vitality—the other two support industrialized faux-food and inflammation.

Let's take a look at the two side by side.

Mediterranean Diet vs. Standard American Diet

It is easy to see that the Mediterranean Diet is so much better than the Standard American Diet.

We can also see that when compared to the Meso Menu, it is a more complete menu.

In the next course, since I have already reached the word limit for this course, we will dive deeper into menopause and how Americans compare to the Mediterraneans.

WHO WANTS TO LOSE WEIGHT AND FEEL GREAT

The change in our weight as we age is caused by the chasm between two of our ovarian hormones: estrogen and progesterone for women and estrogen and testosterone in men. The larger the chasm, the more symptoms we will have.

Here are the symptoms of the age-related hormone condition 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 these symptoms, the most essential step to taming them is to lose your belly fat.

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 estrogen dominance, text me to schedule a free week of losing weight and feeling great. Yes! If the HOPE Protocol works for you, you will lose more weight than ever and feel better than ever.

Here's the good news: take it for a FREE one-week trial run.

Text me, "I want to lose weight and feel great." Text me at 209-345-9799. Remember, I'll be in Europe all month so that I will be six to nine hours ahead of you most of the time. However, I'll get back to you immediately if I am awake.

This is what will happen:

• I will send you all the instructions via email.
• You will read the QuickStart Course.
• Decide if it is something you want to do.
• Text me any questions you may have
• Text me what day you would like to start
• On that first day, text me your starting weight and hours slept.
• I will keep you accountable via texting daily
• I will customize your menu as you lose weight and feel great
• I will send you an email course on how to balance your hormones
• We will arrange a motivating phone call when you fall off the horse.

I honestly will send you the exact menu that thousands of hormonally challenged women have used to lose their excess weight. The old ways of cutting calories and exercising will no longer work when you no longer produce fat-burning hormones, and you can’t burn fat without them.

There is no obligation, and the week of coaching is FREE!

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

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​This Week's US-IE

​St. Petersburg Florida

This is a photo of Grandson #3 and me watching his favorite movie, Top Gun. He's only four, but he knows a great film when he sees one, and this was his umpteenth time watching it. We watched the entire movie together.

⛱️ 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.

© 2025 Doc Mac Coaching. All rights reserved.
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