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: "Setting Your Weight?" Part 3
WEIGHT OPTIMIZATION COURSE Setting Your Weight: Part Three The Expansion ProtocolManaging weight during your 'pauses' can be challenging due to hormonal changes, reduced metabolism, and other factors. This HOPE Course delves deeper into specific strategies for maintaining your bottom, healthy, happy, ideal weight. What is the "Expansion Protocol"? You've probably heard of the elimination diet. It involves systematically removing specific foods or food groups to identify sensitivities, allergies, or intolerances. The opposite of an elimination diet could be described as an inclusion or expansion menu. I prefer to call it "The Expansion Protocol." "The Expansion Protocol, in contrast to an elimination diet, focuses on broadening the variety of foods after consuming the Meso-Menu that finds your healthy, happy, bottom, ideal weight." The Expansion Protocol has a twofold purpose
The Bottom Weight We first discover our bottom weight by eating a menu (the Meso-Menu) that keeps our insulin levels low. We eat this menu until we no longer lose weight. The Stall Buster Menus We know we have reached the Bottom Weight when we try at least two Stall Buster Menus, and we don't lose any more weight. Normal BMI Weight The bottom weight is usually within the normal BMI for your height. Women's bottom weight is generally in the lower portion of normal BMI for your height, and men's bottom weight is usually in the upper portion of normal BMI for your height. Recall that your BMI does not differentiate gender. The Bottom Weight Room We next chose a room within which to maintain our weight. In our previous example, we decided on a room with a floor of 145 and a ceiling of 147. Setting Your Weight Once you have a bottom weight room, staying in it for as long as possible is the key. The longer you remain in your room, the more difficult it will be to leave it. For example, I weigh the same as in high school and have maintained that weight for twenty years or more. I can go out with my buddies, eat pizza, drink beer, and not leave my room. My weight is set. I am not saying it is okay to eat unhealthy foods. However, eating insulin-spiking foods will decrease my health and life span. Please remember that your health span is determined by how long you can dance, and your lifespan is determined by how long you live. For example, my mother is in her mid-nineties. She is still alive, but she can't dance. From Hell to Heaven and then back to Hell You've been eating the Meso-Menu, an insulin-lowering menu, found your Bottom Weight, and have chosen a room. Now what? You're a clean slate. If you eat something you are sensitive to, allergic to, or intolerant to, your reaction will be much more severe than when you ate those foods before you started The HOPE Protocol. Before you started practicing the HOPE Protocol, you were in Hell but didn't know it. This means you felt terrible but didn't know how bad. Then, you start practicing what you learn here (eating only when you are hungry and eating real God-made food), and you get a chance to visit Heaven. You felt amazing! You felt like you were walking on air and always smiling. Then, you quit the HOPE Protocol and return to your old ways. You fall back into Hell. "Hell is much worse the second time because you know what Heaven is like." Since you probably haven't been this clean, now is the best time to test for food sensitivities. The Expansion Protocol To test for food sensitivities, you'll need to add one food group per week that you've avoided during your journey to find your bottom weight. If you have a sensitivity, allergy, or intolerance to a food, it will show up on the scale. "When you have a food sensitivity, you'll retain water, and it will show on the scale as a gain in weight. Retained water represents an inflammatory response caused by eating a food you are sensitive to. The more sensitive you are to the food, the more weight you'll gain. It is not unusual to gain 1 to 3 pounds after eating a food that causes an inflammatory response within your body. Everyone reacts differently to different foods. " You will test one food group each week. For example, in week one, you will begin testing seeds. We will start with the food groups to which I have found the least sensitivities and end with those with the most sensitivities. Each week, we will test three different foods within a food group. How To Test Your First Food Group You should start with Flax seeds, which are filled with phytoestrogens. Now that you are at your bottom weight and within your normal BMI, it's time to work on elevating estrogen naturally. You start by testing a teaspoon of Flax Seeds on Monday. On Tuesday morning, if you do not gain weight, the flax seeds pass the test and become part of your Weight Maintenance Menu. We do not test any seeds on Tuesday. You then add a teaspoon of sunflower seeds on Wednesday. When you weigh yourself on Thursday morning, you find no weight gain. Sunflower seeds passed the test and are now part of your customized Weight Maintenance Menu. We do not test any seeds on Thursday. On Friday, you add a teaspoon of pumpkin seeds to our menu. On Saturday morning, you weigh yourself, and no weight is gained. Pumpkin seeds pass the test and are now part of your Weight Maintenance Menu. I have used sunflower and pumpkin seeds as an example for you to test, but you can test any seed. Other seeds you can choose to test are:
Rebuilding Your Microbiome Did you notice I had you only test a teaspoon? "As you journeyed to your Bottom Weight, you were limited to the Meso-Menu of clean animal proteins and high-fiber vegetables. Your microbiome has narrowed significantly, and you currently only have active cultures within your gut that digest animal proteins and high-fiber vegetables." The microbiota that digests seeds has become dormant. If you eat too many seeds, you will most likely have a digestive upset. Eating only a few seeds is essential to awakening the microbiota that digests seeds. "When you first test a food that you haven't eaten in a while, eat small amounts, or eater beware." After a particular food passes the test, you can increase the amount you eat of that food, but only in small increments. For example, you can eat two teaspoons of the seeds that passed the initial test the next time. Flax seeds become your Hormone Replacement Therapy for estrogen, and in most cases, my clients find that it is the only supplement they need to improve the adverse side effects of having low estrogen. A teaspoon to a tablespoon daily will usually suffice. The HOPE Menu: In the next course, Setting Your Weight Part 4, I will discuss how to add the remaining food groups methodically. Following the guidelines is essential for correctly setting your weight within the room we have decided to set it within. The expansion protocol will discover the best Weight Maintenance Menu for your physiology and personality that maintains your Bottom Weight Room. "The Weight Maintenance Menu is a customized menu designed for your physiology and personality." Join the HOPE Protocol:I offer a free introductory coaching program to help participants achieve sustainable hormone and weight optimization. This program includes:
How to Join:If you text, "Doc, my name is Janice. I want to learn more about your program." Text this to 209-345-9799. Once you text me, I will enroll you in the free week of coaching, schedule an initial consult, and send you the first course, which explains everything you will need initially to optimize your hormones and weight. Final Thoughts: Hormone, Weight, Health, and Mind Optimization are lifelong journeys that can be achieved and maintained with the right tools and support. Remember to consult with a licensed healthcare professional before starting any health program, especially if you have underlying medical conditions. If you would like to comment on this newsletter or ask a question, do so by clicking the link below: Hormone and Weight Optimization THAT'S WHAT WE DO! Have the body you wish to Have in 2025 THIS WEEK'S US-IE Christmas and Grandchildren--Heaven! 🎅 Doc Mac © 2024 | Doc Mac Coaching Disclaimer:The statements in this course have not been evaluated by the FDA and should not be considered medical advice. Always consult a healthcare professional before beginning any new diet or exercise program. |
Hi! I'm Doc Mac.
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 FIRST STEP DREAM REALITY: Part One “Doc, it’s a new year; not to sound cliché, but I want a ‘new me.’ Where do I begin?” When aiming to transform our physical and mental well-being, we often look at three key states of life: Be – Who we are (our identity) Do – What we do (our actions and productivity) Have – What we possess or experience (our results and goals) Surprisingly, when seeking real change, it often helps to begin by clarifying what we want to Have. Once we understand that, we...
WEIGHT OPTIMIZATION COURSE Setting Your Weight: Part Two Understanding Your "Bottom Weight Room" Managing weight during menopause can be challenging due to hormonal changes, reduced metabolism, and other factors. This HOPE Course delves deeper into specific strategies for maintaining a healthy weight during this transitional phase. What is the "Bottom Weight Room"? The "Bottom Weight Room" is your ideal weight maintenance range, tailored to your health, happiness, and overall well-being. It...
WEIGHT OPTIMIZATION COURSE SETTING YOUR WEIGHT 101 YOUR BOTTOM WEIGHT “Doc, I read your newsletters religiously. I often read about 'setting our weight.' What does that mean exactly, and how do you do that?" "After forty-four years of health optimization practice, I can tell you that it is easier to take the weight off than to keep it off?" BOTTOM WEIGHT You've read in these newsletters that if you stay with the Meso-Menu, you will find your healthy, happy, ideal, bottom weight. Healthy...