Menopause Gut #5
- Doc Mac
- Jul 9
- 7 min read
🥣 THE PAUSE 🥣
DOC MAC'S GUT PROTOCOL
MODULE FIVE
Healing the Epithelium with Bone Broth
Introduction
“Doc, in Module One, we learned that we are nothing but tubes filled with trillions of microorganisms. In Module Two, you wrote about how we need to feed these microbes with plant fibers called prebiotics. In Module Three, we learned that increasing the variety of bacteria within our microbiome can be achieved by consuming fermented foods and supplementing with specific probiotics. In Module Four, we learned how the gut’s lining, the one-cell-thick epithelium, becomes damaged by inflammatory processed foods, medications, and environmental toxins. So, how do we heal the damage done to the gut’s lining?
The Forgotten Elixir
Recall when I was a teenager, and my great-uncle threw me a party in the jungle of the Yucatan. Montezuma had taken revenge on me, most likely with a batch of E. coli. For two days, I was in misery.
The rest of the people at the party did not have an adverse reaction because they had developed a healthy population of symbiotic bacteria to combat the E. coli or any of the other pathogens that may have caused my illness. What I did not mention in that story was how they treated my gut infection.
In the “old” country, they nearly always had a large cauldron on their ancient fire-burning stoves with a soup made from animal bones or chicken carcasses simmering within it.
To soothe my ill gut, they fed me the broth from these bones and carcasses. I remember it being somewhat disgusting but soothing. They made me drink several cups of it throughout the day.
Bone Broth has carried over slightly in today's hospitals. However, it is not the same broth but a good attempt.
Your grandmother may have made you broth and had you drink it when you were ill. Little did we know that our grandmothers were the original biohackers.
Bone broth is an essential ingredient for healing the gut’s lining and increasing our health and lifespan. Bone broth enhances our health and lifespan by repairing our epithelium and decreasing destructive chronic inflammation, making it an essential tool within the HOPE System.
Recap
Recall that the epithelium is a multitude of gates connected.
When a pathogen, chemical, or food particle breaches the symbiotic bacteria, it may embed itself in the epithelium. The next layer, the Lamina Propria, a net-like structure that encircles the epithelial tube, and where our immune cells reside, becomes alerted when this occurs. The immune cells attack the foreign invader, triggering an inflammatory response.
Think of inflammation as a smoldering fire. This inflammation causes the gates to become loose, possibly allowing unwanted invaders to enter our bloodstream.
Recall the worst enemies to the epithelium and its tight junctions are:
Pro-inflammatory Foods: (processed human-made food.)
Medications, especially NSAIDs like ibuprofen and aspirin.
Hormone imbalances brought on by menopause
Okay, now, let’s start repairing our epithelium.
The Healing Power of Bone Broth
The first step to repairing your epithelium is to consume bone broth. The reason bone broth is an excellent repairer of our gut is that it is rich in collagen, gelatin, amino acids, and minerals.
Collagen: The Structural Support for Your Gut
Many of my clients use collagen, either in capsule form or as a powder, and since it is tasteless, they often add it to their coffee. They use it primarily to maintain youthful skin and healthy hair.
Recall that our gut's epithelium is composed of the same cells as our skin.
Bone broth is an excellent source for naturally consuming collagen, and I'm all about healing naturally. Collagen in broth is much healthier than any other form because the body's genetics are optimized for bone broth collagen, rather than refined collagen from a lab. I have found that when you add nourishment, it is best in its natural form, as other nourishments are needed for optimal absorption.
"Vitamin C from an orange doesn't end up in your urine like vitamin C from a capsule."
When your gut lining is damaged, collagen, a protein that helps repair cells, aids in rebuilding the injured area. Collagen also attracts other rebuilding cells, like fibroblasts, that help restore the area. It also signals the body to form new blood vessels within the region.
Gelatin: The Sealant
When you simmer bones for hours, collagen breaks down into gelatin, which acts like a natural sealant, closing the gaps within the tight junctions caused by inflammation.
Amino Acids: The Building Blocks
Bone Broth is rich in amino acids that repair damaged tissue. Amino Acids are the building blocks of all proteins.
Glutamine, one of the most abundant amino acids in bone broth, fuels the epithelial cells and helps regenerate them.
Glycine provides anti-inflammatory effects and supports restoration.
Proline and arginine also play a role in tissue repair and the regulation of the immune system.
These amino acids heal your damaged epithelium.
Minerals that Repair the Epithelium
Bone broth is more than just protein-rich—it’s also mineral-dense. The slow-simmering process extracts essential minerals, including
Calcium,
Magnesium,
Potassium,
Phosphorus,
These minerals are essential for proper cellular function, muscle activity, and nerve signaling.
The Gut-Brain Connection
A healthy epithelial lining is foundational not just to digestion but also to mood, memory, and mental clarity. This is due to the gut-brain axis, the two-way communication system between the gastrointestinal tract and the central nervous system.
When the gut lining is compromised, it can lead to increased systemic inflammation and disrupt the balance of neurotransmitters. By supporting the integrity of the gut barrier, bone broth may help reduce brain fog, improve mood stability, and enhance emotional resilience, which is especially important during hormone transitions, such as menopause.
“With every sip of bone broth, imagine a gelatinous liquid filled with rebuilding amino acids and minerals slowly coating and healing your epithelium.”
How To Consume Bone Broth
To repair the epithelial lining of the gut, bone broth is one of the most potent and time-tested tools, and how you consume it can make all the difference. Here's the best way to use it for maximum gut-healing:
Sip it warm on an empty stomach (daily if possible). Starting your day with a cup of warm bone broth primes the gut. An empty stomach allows amino acids and collagen to make direct contact with the epithelial cells, thereby accelerating the repair process.
Consume 8–16 oz per serving, 1–2x daily. For acute gut healing: Aim for 16 oz per day, split between morning and evening. For maintenance, 8 oz daily or every other day is beneficial.
Add gut-friendly ingredients to boost its healing power:
Turmeric (anti-inflammatory)
Ginger (calms the gut)
Apple cider vinegar (stimulates digestive enzymes)
Sea salt (mineral support)
Cooked garlic or onions (prebiotic fuel—if tolerated)
4. Use bone broth as a base for soups and purees. If sipping isn't your thing, blend it into:
Soups
Braised greens
Cauliflower mash
How Not to Consume Bone Broth
Don't microwave it—destroys the good stuff.
Don’t combine it with processed or sugary foods—it defeats the purpose.
Don’t rely on store-bought broths with additives. Homemade or high-quality slow-simmered versions are key. Do not overheat; it may denature the good stuff.
Consistency
Think of bone broth like a gut multivitamin. Healing the epithelium isn’t a single-shot fix—it’s a slow dance of nourishment. Sip daily. Stir lovingly. Repeat.
My Favorite Way to Consume Bone Broth
Many years ago, I was taught by a nutritional mentor that the best way to achieve gut healing was to do a bone broth fast. My entire family has completed three-day bone broth fasts numerous times. Yes, the kids, too!
Bone Broth Fasts is not a weight loss tool. Bone Broth is filled with calories. To complete a bone broth fast, consume a cup of bone broth as soon as you feel the beginning of a hunger pang.
Now let's make your first batch of bone broth.
DOC MAC'S MESO MENU RECIPE OF THE WEEK
TAME MENOPAUSE
The chasm menopause causes between two of your ovarian hormones becomes larger and larger the deeper you enter menopause, and the larger it becomes, the more symptoms related to menopause you will have.
Here are the symptoms of the hormone condition menopause causes, 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 belly fat while menopausal, it makes taming estrogen dominance difficult. Belly fat converts progesterone and testosterone into estradiol, and the more estradiol that is made, the more estrogen dominant you become.
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 menopause and its estrogen dominance, text me to schedule a free menu planning consultation.
I will tell you the exact menu to eat to rid yourself of menopausal weight gain. The old ways of cutting calories and exercising will no longer work when you become menopausal because you no longer produce fat-burning hormones, and you can’t burn fat without them.
If you want me to customize a menu for you to lose your menopausal excess weight and belly, text me. Why text? I have had hundreds of women schedule a consultation with me through my scheduling software, and I have had hundreds not answer when I call. I am traveling most of the time, and I do my best to be stationary when I consult with you. It is so disappointing when she doesn’t answer, even with email and text reminders.
I have also found that if you desire to know the best menu for you, you’ll have the courage to text me, and once we find a time to talk that is convenient for both of us, you'll nearly always answer.
I do this for you. It’s free! Text me at 209-345-9799, and I will initiate our conversation. Then, I will schedule a consultation to create a customized menu tailored to your needs.
This Week's US-IE
Vicky and I have been dry camping in the Sierra with no cellular service for the entire week, but we've had movies on the lake. Elio and How to Train Your Dragon were incredible movies to watch under the stars.
🏔️ 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. 💖
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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