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 and probiotics? I've read extensively about the benefits of supplementing our gut with probiotics, but I've also encountered numerous articles warning against their use. What is your take?”

That was a good summary of what we have learned so far.

If you can recall, we need to take two actions.

1. Strengthen the beneficial microbiota we already have residing within our gut by providing them the food they need to be strong and plentiful..
2. Increase the variety of beneficial bacteria within our microbiome.

The prebiotics do the first action, and then consuming probiotics will take care of the second action.

The reasons that those at the party in the jungle didn't have a problem with the local harmful microbiota, whereas I did, are that they had beneficial bacteria that destroyed the harmful bacteria, whereas I didn’t.

Recall that the more varied your beneficial microbiota, the stronger your army.

I had a house built on a lake many years ago. In the backyard, I had an infinity pool built, so when you looked out the back windows, the pool's water appeared to be part of the lake.

The pool’s water would flow into an unseen trough. I had a planter built where the inner wall was the outer wall of the trough. The planter spanned the length of the negative edge.

For quite some time, the planter had been empty. The reason I didn’t plant anything was that I didn’t want to break the pool’s edge.

I eventually planted ground cover to give it some color. Then, on one of my camping trips at an RV resort along the California Coast, I fell in love with its succulent gardens. There was one succulent that was so beautiful. I took a cutting home and placed it in the corner of my pool’s planter. It took, and I had this beautiful succulent growing in my planter.

Through the years, I have removed the ground cover and taken cuttings from up and down the coast. My pool’s planter is now filled with a plethora of succulents. The variety of different succulents is so beautiful that I don’t mind if they break the negative edge illusion that exists between the pool's water and the lake.

One succulent was beautiful, but the variety of different colored and shaped succulents took its beauty to an entirely different level.

Your microbiome should be viewed and treated like my succulent garden, filled with a rich variety of unique leaf colors, shapes, and textures. To do that, we must consume microbiota. The microbiota we consume is referred to as probiotics.

By introducing a diverse range of beneficial microbiota into our gut, we can enhance our immune function and reduce inflammation. The more beneficial bacteria we have, the better we can digest our food, fight off infectious and harmful bacteria, and thus experience less inflammation.

Recall that when you strip everything away, when it comes to optimizing hormones, weight, health, and mental well-being, what we are trying to do is reduce inflammation, because chronic inflammation is the primary cause of most, if not all, cancers, diabetes, heart disease, strokes, and Alzheimer's. These diseases, odds are, are going to be the cause of our deaths.

START HERE

Your gut will thank you with improved digestion, enhanced immune support, and even a more balanced mood.

Here's how to sneak them into your menu.

START SMALL

Start small and stay consistent.

Begin with 1–2 tablespoons once a day, especially if you're new to fermented foods. Too much, too soon, may cause regrets. Pair fermented foods with foods your gut is already familiar with. For example add sauerkraut to the plate of animal protein you usually eat. Add kimchi to lettuce-wrapped tacos. Stir kefir into smoothies. Use plain Greek yogurt as a base for dips or dressings. Replace less gut-friendly condiments (like sugary ketchup) with fermented options like miso or fermented salsa.

Look for "Live & Active Cultures." For example, shelf-stable pickles don’t count. The pickles containing probiotics will be located in the refrigerated section and will have the following statement on the label: "with live probiotics."

Best Fermented Foods for Your Gut & Hormones

These options are especially great for menopausal women due to their probiotic content and hormone-supportive nutrients:

Kefir is rich in probiotics, calcium, and tryptophan (a mood booster). Add to smoothies or drink plain.

Sauerkraut (raw) is high in fiber, Vitamin C, and Lactobacillus. Add it to your Meso Meal as your vegetable.

Kimchi is a spicy, anti-inflammatory food that supports estrogen detoxification. You can use it as a side or taco topping.

Miso is great to use once you’ve discovered your healthy, bottom, happy, ideal weight because it contains phytoestrogens and can help bring your estrogen levels to a better place. Add it to your broths. Don’t boil it, that will kill the probiotics!

Plain Greek Yogurt is my favorite because it is protein-rich with live cultures. I eat it plain with berries and seeds. You can also add flaxseeds to help improve estrogen levels. I also like to add a little cinnamon to reduce insulin resistance. If you desire, add a few drops of stevia to sweeten it.

Tempeh is a fermented soy product that adds protein and phytoestrogens to your meal. Again, test tempeh. I’m not a fan of soy, but fermented soy products are a great way to support your hormones and gut flora. Many of my clients add Tempeh to their salads.

Fermented Pickles are crunchy and refreshing, and support digestion. Use them as a snack or incorporate them into a Meso Meal as a vegetable. Fermented pickles must not be pasteurized and will be stored in the refrigerated section.

Kombucha (low-sugar) can be refreshing with beneficial yeasts and acids. Begin with a small amount and top out at 4 ounces a day as a fizzy treat.

Gut Tip

If you’re dealing with bloating, histamine intolerance, or SIBO, start with low-histamine options, such as yogurt and kefir.

PROBIOTICS AND MENOPAUSE

Menopause disrupts the integrity of your gut lining, causing hyperpermeability of the gut (leaky gut). When unwanted particles of food or pathogens pass through your epithelium, the immune system responds, triggering inflammatory reactions that can lead to weight gain and illness.

The use of probiotics while in menopause will

• Reduce belly bloat
• Improves mental clarity & mood (gut-brain axis)
• Boosts vaginal health (Lactobacillus crispatus)
• Supports weight loss and reduces visceral fat
• Enhances calcium absorption (bone health)

2021 study: Lactobacillus reuteri + Bifidobacterium lactis improved inflammatory markers in postmenopausal women.

Journal of Women’s Health: Probiotics helped reduce anxiety and depressive symptoms.

PROBIOTIC SUPPLEMENTATION

Although I prefer to consume probiotics through fermented foods, modern times have reduced the availability of fermented foods. Our great-grandparents fermented most foods. This is no longer the case, so most of us need to supplement with probiotics. Here is a short list of probiotics you can investigate on Amazon.

Probiotics for General Gut Health

The best strains to accomplish an improved gut are L. acidophilus, B. lactis, and L. rhamnosus

Top Brands:

• ​Ritual Synbiotic+​
• ​Seed Daily Synbiotic​
• ​Garden of Life Dr. Formulated Probiotics for Women 50+​

Probiotics for Mood & Cognitive Support

The best strains to accomplish an improved mood are L. helveticus and B. longum

• ​BiOptimizers P3-OM (Clinically shown to support mental health)

Probiotics for Vaginal & Urinary Tract Health

The best strains to improve vaginal and urinary health are L. reuteri and L. crispatus.

• ​Jarrow Fem-Dophilus​

Weight Management & Metabolism

The best strains to improve weight and improve metabolism are L. gasseri (noted for belly fat reduction) and B. breve.

• ​Pendulum Metabolic Daily​
• ​Florastor (S. boulardii for inflammation + digestion)

Tips for Taking Probiotics Correctly

• Take them with or without food? (depends on strain—most okay with food)
• Refrigeration? (Some are shelf-stable.)
• Start slowly: too much too soon can lead to bloating.
• Pair with prebiotics = power couple.

Probiotics to Avoid

• Unspecified strain labeling (“proprietary blend” = 🚩)
• No CFU count or vague dosage
• Sugar-filled gummies (yep, even “gut gummies”)

Doc’s Closing Thoughts: Trust Your Gut—Literally

• It’s all about the hormones
• Always test supplements. If you don’t see an improvement, pivot to another brand.
• Your gut isn’t just digesting—it’s directing your vitality.
• Always consult your healthcare provider before using any supplements.

DOC MAC'S MESO MENU RECIPE OF THE WEEK

​FERMENTED SALSA​

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This Week's US-IE

Vicky and I have been travelling along the Pacific Coast Highway for the last several days in our RV. So Beautiful! And yes, lots of succulents.

🪷 The Macs

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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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