Menopause and Melatonin

Doc Mac
Oct 13
6 min read

The HOPE Protocol

Hormone, Weight, Health, and Mind Optimization

"Doc, once I became menopausal, I know — you define menopause as not ovulating — I found it very difficult to sleep, and it seemed as if I was aging on the fast track. Why? And is there something I can do about it?"

Let's discuss a great little hormone we have all heard of and many of my clients use, but not the right way: Melatonin.

Melatonin, Sleep, and Anti-Aging:

Nature’s Nighttime Trifecta

Most people think of melatonin as a simple sleep supplement. But it’s far more potent than that.

Melatonin is your body’s internal signal that it’s time to rest, repair, and regenerate. It’s produced naturally by the pineal gland in response to darkness. When the sun sets, melatonin levels rise, making your eyes feel heavy.

When you watch television or work on your computer, melatonin production is postponed, leading to restless nights and an accelerated aging clock.

Let me explain how our clients use melatonin to sleep more deeply, recover faster, and age more slowly.

The Science of Melatonin

Melatonin regulates your circadian rhythm — the internal clock that controls your sleep-wake cycle, energy levels, and repair processes.

But here’s the part that doesn’t get enough attention: melatonin is also a powerful antioxidant. It protects your mitochondria — the energy factories in your cells — from oxidative stress and helps your body repair DNA damage.

In other words, melatonin doesn’t just help you sleep. It enables you to stay young at the cellular level.

"Oxidation causes our cells to become damaged and age. Anti-oxidants prevent cellular damage and slow down the aging process."

What Happens When Sleep Suffers

When you shortchange your sleep, everything slows down:

Growth hormone production drops.
Cellular repair stalls.
Cortisol stays elevated.
Inflammation rises.

That’s the biological formula for accelerated aging.

But when melatonin levels rise naturally at night, your body shifts into deep recovery mode. DNA repair kicks in, and collagen production increases. Brain cells clear out waste. The immune system resets.

"Good sleep isn’t just about feeling rested — it’s one of the best, if not the best, anti-aging tool we can use."

Why Your Melatonin Might Be Low

Modern life is tough on melatonin. Here are a few of the biggest disruptors:

Blue light exposure from phones, TVs, and LED bulbs after dark.
Chronic stress that keeps cortisol high.
Late-night eating
Consuming alcohol.
Inconsistent sleep and wake times.

And as we age, melatonin production naturally declines — one reason older adults often sleep less deeply and recover more slowly.

How to Support Your Natural Melatonin

Before supplementing with melatonin, focus on these key habits:

Morning Light – Get sunlight exposure in the morning and dim the lights 1–2 hours before bed.
Cool Environment – Keep your bedroom cool and dark. Melatonin production thrives in cooler temperatures because of all those genetic years of sleeping outside.
Consistent Sleep Schedule – Go to bed and wake up at the same time each day, even on weekends.
Nutrient Support – Magnesium, vitamin B6, and tryptophan-rich foods (like eggs, nuts, and turkey) support natural melatonin production.
Stress Management – Breath work, meditation, or gratitude journaling helps lower cortisol, making it easier for melatonin to do its job.

When Supplementation Makes Sense

If your schedule or environment makes it hard to get quality sleep, a low-dose melatonin supplement can help. As you know, I believe in letting food be thy medicine, but sometimes we need temporary supplemental help because the quality of our food isn't what it used to be.

Whenever introducing a supplement, test it. We believe in starting with small doses and gradually increasing them until we achieve the desired effect. We rarely go beyond the standard dose.

My clients take between 0.3 mg and 3 mg of melatonin at sunset. It's not supposed to be taken at bedtime. Melatonin isn’t a sleeping pill — it signals your circadian cycle that it is nearing bedtime.

Your natural melatonin levels usually start rising about 2–3 hours before your regular bedtime — sunset. It's triggered by decreasing light exposure (especially blue light).

"If you take melatonin right at bedtime, it might help you fall asleep a bit faster, but it’s missing the main purpose: aligning your internal clock with darkness."

Higher doses aren’t better; they can actually make you groggy or suppress your body’s own rhythm.

The goal is to support your natural production, not override it.

The Anti-Aging Bonus

Research shows melatonin helps:

Preserve mitochondrial function (for higher energy).
Stabilize DNA and reduce oxidative stress.
Protect telomeres — the tiny caps at the ends of your chromosomes that shorten as you age.

It’s like getting a nightly cellular tune-up while you sleep.

The Bigger Picture

Melatonin is one piece of the longevity puzzle. Your sleep, stress, thyroid, testosterone, estrogen, and cortisol all interact to extend your lifespan. When one is off, the rest fall out of sync — and your energy, mood, and metabolism take the hit.

That’s where personalized hormone optimization comes in.

Know Where You Stand Hormonally

Every person’s hormone landscape is different. What works for one may backfire for another. That’s why I use personalized hormone and metabolic testing — to reveal exactly what’s driving your symptoms.

If you’ve been struggling with:

Weight gain
Weight Loss Resistance
Sleeping Problems
Anxiety
occasional days of feeling low and emotional
Loss of interest in being intimate
Loss of motivation to be social

Then it’s time to get answers.

Your Next Step: TALK TO ME

If we talk, I can customize a protocol for you.

In a nutshell, this is what we will talk about:

How to balance your ovarian hormones naturally, without relying on prescription drugs, to feel great and prevent regaining lost weight.
How to enjoy a gourmet menu designed to help you lose weight consistently.
How to flush and restore your liver to help your hormones and weight optimize quickly.
How to improve your Self-Discipline so it's all easier.

Once I know your current health status, I can tailor a strategy to your specific body and health needs. After forty-five years of optimizing hormones and weight, I can help you get on the right path in a 30- to 45-minute conversation.

IT’S FREE! WHY?

It’s my God-given purpose to transform people's lives through health optimization. I can say this without my tongue in my cheek because I have never done anything else. She better not tell me I was supposed to be a rockstar, or we are going to have words.
I’m retired; this is not my job. We’re set. I'm always on the go, traveling instead of playing golf because I am terrible at it. I agree with Mark Twain, golf is a great way to ruin a good walk.
I only accept referrals as clients, and my client roster rarely has an opening, so I promise there will be no sales. But don't worry, I'll teach you all you need to know before I send you on your way.

CLICK HERE TO SCHEDULE YOUR

FREE CUSTOMIZED HORMONE OPTIMIZATION CONSULTATION

Sleep isn’t just rest. It repairs your body. When melatonin does its job, your body rebuilds younger — one night at a time.

THIS WEEK'S USIE

Dover, England —Dover is most famous for its iconic White Cliffs, its strategic importance as a gateway to England, and Dover Castle, the "Key to England". Historically a crucial military and port town, it remains a major passenger and freight port today. This us-ie was taken with the white cliffs behind us, on the top deck of a cruise ship. This moment was a true bucket-list checkmark. Proof that anything is possible when you optimize your hormones, weight, health, and life — with HOPE.

🚢 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. 💖

P.S. The sooner we talk, the sooner you’ll feel like you again.

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, 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.