MENOPAUSE GUT and L -GLUTAMINE
- Doc Mac
- Jul 23
- 7 min read
DOC MAC'S GUT PROTOCOL
MODULE SEVEN
MENOPAUSE GUT and L -GLUTAMINE
“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, a one-cell-thick epithelium, becomes damaged by inflammatory processed foods, medications, and environmental toxins. In Module Five, we learned how to make and use Bone Broth to heal the damage done to the gut’s inner lining. In Module Six, we learned about the function of collagen and how to supplement it effectively. Are there any other supplements that will help?
INTRODUCTION
Yes, and if you think your gut is leaking and if you are in menopause, the odds are high that it is, then you should look into consuming a sufficient amount of an amino acid called L-Glutamine.
Recall that amino acids are the building blocks of proteins. L-Glutamine is classified as a nonessential amino acid, meaning our body can make it on its own.
L-Glutamine becomes a conditional essential amino acid during menopause.
The ovarian hormones play a crucial role in maintaining the integrity of the gut lining. As estrogen levels decline and ovulation ceases, ovarian progesterone and testosterone production cease; this disruption in hormones defines menopause and causes Menopause Gut.
"Menopause's hormonal chaos damages the gut’s microbiome and its mucosal barrier."
The decline in hormones makes the epithelium more permeable, increasing the risk of a “leaky gut,” where toxins, undigested food particles, and harmful microbes can escape into the bloodstream.
This breach not only triggers systemic inflammation but also contributes to bloating, food sensitivities, and autoimmune responses.
"When the gut is damaged, the stress caused by this damage necessitates L-Glutamine supplementation."
L-glutamine builds proteins, hormones, and neurotransmitters, and if you have read any of my content, you know I am all about protein, hormones, and neurotransmitters.
I shared a story in the Collagen Module about how my mother helped me repair my fishing net while I learned to surf fish in Mazatlán, Mexico. I joined a group of men who were fishing for baitfish. If the net’s mesh is too large, the small baitfish would slip through the apertures. Mine had a hole in it, and my mother not only knew how to fix it but did so.
In essence, collagen is the threads of the net. L-glutamine is my mother, making the net less permeable.
L-Glutamine does this in various ways.
It feeds the epithelium’s cells,
produces a protective mucus layer,
tightens the epithelial junctions.
L. - Glutamine Feeds the Beneficial Microbiota
L-glutamine can serve as a fuel source for gut bacteria, particularly beneficial bacteria such as Lactobacillus and Bifidobacterium, leading to an increase in the population, which is essential for overall gut health and digestion.
L - Glutamine Feeds the Epithelium:
L-glutamine is a nutrient for our enterocytes, the cells that comprise the epithelium. It provides them with the energy they need to function, repair damage, and regenerate.
L - Glutamine Helps Make Mucin:
L-glutamine supports the production of mucin—a key component of the protective mucus layer that lines the gut. Mucin is composed of large, heavily glycosylated proteins, which L-Glutamine helps build. Mucin plays a crucial role in maintaining gut health and homeostasis by physically and chemically shielding the epithelial cells.
L - Glutamine as a Sealant:
L-glutamine forms a seal between intestinal cells, preventing menopausal-induced "leaky gut" and maintaining a strong intestinal barrier.
L - Glutamine as an Anti-Inflammatory:
With L-glutamine feeding these cells, creating mucin to protect it, and sealing the junctions, there will be less inflammation, and the less the inflammation, the better our health and life spans will be.
L-glutamine is also essential for the following line of defense, our Lamina Propria, where our lymphocytes, immune cells, reside.
L-GLUTAMINE AND COLLAGEN
Collagen builds the framework for repair, while L-glutamine provides the necessary resources to repair and regenerate the gut lining actively. Without L-glutamine, the collagen may remain unused—without L-glutamine, the gut can't rebuild efficiently. However, with both, you have a complete and functional repair system.
FOOD SOURCES OF L-GLUTAMINE
Animal-Based Sources:
Meat: Beef, pork, and poultry are excellent sources of glutamine.
Seafood: Fish and shellfish also contribute to the intake of glutamine.
Dairy: Milk, yogurt, and cheese are good sources.
Eggs: Eggs are a complete protein source and contain glutamine.
As you can see, the Meso-Menu supplies all the animal proteins necessary to provide the body with L-Glutamine. You can see why I love being a carnivore.
Plant-Based Sources:
Vegetables: Spinach and cabbage are good sources.
Nuts and Seeds: Almonds, cashews, and pumpkin seeds are good sources of glutamine.
Legumes, such as beans, lentils, and tofu, are also good options.
L-GLUTAMINE Vs GLUTAMINE
FYI: L-glutamine is one of two forms of glutamine, the other being D-glutamine. L-glutamine is the form that is naturally produced by the body and found in foods and supplements. D-glutamine is less common and has limited biological activity in humans.
A SCIENTIFIC QUOTE ABOUT L-GLUTAMINE
“Recent research has shown that the amino acid glutamine can positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity, and by modulating inflammatory responses.”
L-GLUTAMINE SUPPLEMENTATION
The standard daily dose for gut health is approximately 5 grams (approx. one teaspoon) once or twice daily.
When repairing your gut, science usually calls for more. Most gut experts recommend dosing 5–10 grams several times a day with a maximum of 30 grams per day. When using large doses, it should be used only for a short time.
⚠️ Always consult with your healthcare practitioner to guide you on dosage and frequency of any supplement.
I prefer to take 5 grams daily and believe this is the best course.
Most L-glutamine gurus prefer the powder form. It’s more absorbable and gut-friendly than capsules. Mix the powder in water, not hot drinks (heat can degrade it).
When I am using it for gut repair, I avoid taking it with protein or other amino acids, as they may compete for absorption. Below is a powdered form of L-Glutamine you can investigate at Amazon.
I know that many people would rather use a capsule. I also know that when using a capsule of any supplement, most of us, including myself, tend to be more consistent. If you would rather use a capsule, here is an Amazon link.
Precautions
Avoid mega-dosing (more than 10 grams) long-term without supervision—it can affect ammonia levels in some people. People with liver or kidney disease, or a history of cancer, should check with their provider first.
Side effects include mild stomach upset if dosed too high too fast—start low, go slow.
DOC MAC'S MESO MENU GUT 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 the chasm, 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 these symptoms once ovulation has ceased, the most crucial step to taming them is to lose your belly fat.
"Belly fat makes you even more estrogen-dominant."
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.
Remember, I am retired. I do this because I am excellent at optimizing hormones and weight and lousy at golf. It is also my God-given purpose. I say it is my God-given purpose, without my tongue in my cheek, because I have never done anything else. She better not tell me when I meet Her that I was supposed to be a rockstar, or we are going to have words.
Kidding aside, I honestly will tell you the exact menu to eat to rid yourself of menopausal belly fat and its coinciding estrogen dominance. 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 don’t tame estrogen dominance, you will gain your weight back."
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 several reminders.
I've found that if you want to know the best menu for you, you’ll have the courage to text me. Once we find a time that works for both of us, you'll usually answer.
I do this for you. It’s free! Text me at 209-345-9799, and I will schedule a consultation that is convenient for both of us. I will then create a customized menu tailored to your needs.
Again, text "I'm interested" to 209-345-9799.
This Week's US-IE
Visiting Clearwater Florida
This is a photo of Vicky and me as we visit our eldest son and our three grandchildren, whom he has provided us in Florida.
⛱️ 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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