MIND OPTIMIZATION THE ART OF SELF-DISCIPLINE Sponsored by the "Third Act " Optimizers Now that you know how to set Eulogy, Quarterly, and Weekly Haves Haves, the next step to improve your self-discipline is to Purge the Pantry. THE PANTRY PURGE Let’s get one thing straight: you don’t need superhuman willpower. You need a better setup. Here’s the truth: willpower is kind of like your phone battery. It starts out full in the morning, but by the end of the day—after saying no to bread, cookies, and crackers and pretending to enjoy kale—it’s flashing red. And that’s precisely why your environment matters more than your intentions. Want to improve your self-discipline? Make it hard to fail. "We don’t rise to the level of our goals—we fall to the level of our systems." (Thanks, James Clear.) So if the chips call your name every night at 9 PM, it’s not a sign of weakness. It’s a sign your pantry needs a makeover. Here’s how to remove temptation before it wrecks your progress: 🔹 1. Don’t Buy It = Don’t Eat It Your brain can’t crave what your eyes can’t see. If it’s not in your house, it’s not in your mouth. Fill your fridge and pantry with foods that support your goals. Period. 🔹 2. Create “Friction” Put the treats on the top shelf in a box with duct tape around it. Better yet, leave them at the store. Out of reach = out of mind. 🔹 3. Automate Good Decisions Set up grocery delivery with healthy staples. Schedule leisurely walks like appointments. Pre-plan your meals, and remember snacks are saboteurs. Make less room for decision fatigue and more room for success. 🔹 4. Replace, Don’t Just Remove Don’t just ditch the chocolate—swap it for something better. Your brain wants a treat, so give it a better one. Replace a milk chocolate bar with a dark chocolate square. Or a bag of chips with apple slices. You get the picture. This isn’t about being rigid. It’s about being strategic. You’re not weak—you’re just a human in a world designed for instant gratification. So design your world for success. Remove the trip wires. Lower the noise. Build an environment where success becomes the default. You don’t need more willpower. You need fewer cookies in arm’s reach. Forward Focus: This week, pick one temptation in your environment and make it harder to access. Replace it. Move it. Eliminate it. Then, watch how much easier self-discipline feels. 🎁 Ready for the next step? If this hits home and you're tired of doing this alone, I’ve got something special for you: Grab a FREE week of coaching with me. No strings. No gimmicks. Just strategy, support, and real momentum—tailored for your body, your hormones, and your goals. 👉 Click here to schedule your free consultation Let’s build a plan that’s impossible to fail. You've got this—and if you stumble, stumble forward. 📞 Talk soon, 🚀 Doc Mac Your coach in The Pause and beyond. PS Watch for next week's newsletter, where I share another tool to improve self-disciple because that is the only way to make success easier. |
I have practiced hormone, weight, health, and mind optimization for over forty-five years. I retired 9 years ago; at least, that is what I thought. When I retired, my wife and I owned and operated seven medical clinics specializing in hormone and weight optimization. As we enter our pauses (menopause and andropause), our hormones become disrupted, causing us to gain weight, suffer from the inability to lose the extra weight, sleeping disorders, hormonally induced anxiety and depression, loss of interest in being intimate, and lose our motivation to be social. Our internal chemistry, our hormones, governs how we feel, look, live, and think. Subscribe to my free weekly newsletter, which over 30,000 'paused' women and men already have, by entering your email address below and learn the tools we use to optimize our hormones and weight ‘naturally.’
✋ THE PAUSE ✋ DOC MAC'S GUT PROTOCOL MODULE FOUR BE "IT" PROTECT YOUR GUT'S LINING Module Goal: To protect your intestinal barrier to reduce permeability, calm inflammation, and support health and life span. “Doc, we’ve learned that we are nothing but tubes filled with trillions of microorganisms and that we need to feed these microbes with plant fibers called prebiotics. We have also learned that adding a variety of these microorganisms to our gut is essential for achieving optimal health....
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...
THE PAUSE DOC MAC'S GUT PROTOCOL PREBIOTICS 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...