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The Menopause Weight Loss Menu

THE MESO MENU

  • Keeps you in a fat-burning state

  • Provides fiber to feed the good bacteria within your gut.

  • Provides God’s medicines.

  • Is satiating and satisfying.

“The key to losing weight and feeling great is to train yourself to eat a Meso Meal whenever you are hungry.”

You must break your habit of eating by the clock.


When your blood sugar bounces up and down, you will be hungry several times a day.


You will have appetite pangs whenever insulin clears out the glucose from your blood, causing your blood sugar to shift downward.


“Eating several times a day causes multiple downward blood sugar shifts throughout the day, causing us to overeat and be overweight.”

When you have bottomed out your insulin, your appetite will decrease dramatically. You may only be hungry once or twice a day.


“Remember, throughout history, humans primarily ate one meal daily.”

Do not confuse hunger with appetite. Appetite is what we have done to train our bodies to eat, whereas hunger means you need fuel to function.


The Meso Meal is…

  • A palm-sized serving of animal protein

  • One handful of high-fiber vegetables

  • Two thumbs of God-made fats.

THE MESO PROTEINS


“When you sit down to eat, the first food group placed on your plate should be a palm-size serving of clean animal protein.”

What do I mean by clean animal protein? Proteins, especially beef, can be very dirty. They are filled with hormones, antibiotics, pesticides, herbicides, etc. Clean animal proteins are void of human-made products.


I listed the proteins we eat in the “Lose The Bloat Menu,” I shared with you in the last blog. If need be, go back and read over the protein portion of “The Lose The Bloat Menu.”


THE MESO-VEGETABLES


What is the most important food to eat while on the HOPE system of hormone, weight, health, and mind optimization?


Your stored fat!


After your three days of eating palm-sized servings of clean animal protein, it is time to add low-glycemic, high-fiber vegetables filled with God's medicines.


LOW GLYCEMIC VEGETABLES


“You are nothing more than a reflection of your hormones, and your primary source of hormonal disruption is caused by inflammation.”

As I’ve written, we lose our fat-burning hormones as we age. To lose our excess fat/weight, we have to manipulate insulin and glucagon to achieve the weight loss we are after.


Remember that your blood sugar will rise when you eat carbohydrates or too much protein. The increase in your blood sugar will stimulate the release of insulin from the beta cells of your pancreas.


Insulin will attach to the receptor sites of cells and open the entrance doors to your cells, allowing the blood sugar to pass into them. High blood sugar is toxic to the body. If our cells are not currently needing fuel, our cells store the sugar as fat.


"To release the fat, we need to bottom out the insulin. When insulin is bottomed out, the pancreatic alpha cells release insulin's twin hormone, glucagon."

Glucagon attaches to the same receptor sites as insulin, but instead of opening the entrance doors, glucagon opens the exit doors releasing your stored fat to be used as fuel.


I have repeated the whole process here because repetition brings about understanding.

The next food group we will add to our Meso-Meal is a handful of low-glycemic, High-fiber vegetables.


“Low-glycemic vegetables are vegetables that do not spike your blood glucose levels.”

HIGH FIBER VEGETABLES


Low glycemic vegetables and high fiber are synonymous. The more fiber a vegetable has within it, the slower the sugar within the vegetable enters your body.


“Vegetables are carbohydrates, and carbohydrates turn into glucose and fiber; the more fiber the vegetable has, the slower the vegetable turns into sugar and the more weight you will lose.”

Many of my clients do not realize that vegetables are carbohydrates. Carbohydrates turn into sugar, and sugar spikes are what make us gain weight.


When you eat a low-fiber vegetable, your blood sugar will rise rapidly. When blood sugar spikes, insulin is released. Insulin will cause your blood sugar to drop. When your blood sugar drops, especially quickly, you will be hungry and have sugar cravings. Blood sugar shifts lead to overeating.


When you change your diet, you may discover that constipation occurs. This happens because your microbiome, the bugs in your gut, changes with the food you eat. If you are a grain eater and now that you are not eating grains, your fiber and sugar intake has changed dramatically.


‘The good bacteria in your gut eat fiber. The bad bacteria in your gut eat sugar.”

The change in your fiber and sugar intake will cause the good bacteria to flourish and the bad bacteria to wither.


Fiber also assists with intestinal movement. Vegetable fiber will help keep your bowel movements regular. But it is not uncommon to suffer from constipation while your microbiome shifts to the Meso-Menu.


Vegetables will possess both soluble and insoluble fibers. These high-fiber vegetables will also keep you satiated, making you feel full.


The fiber in vegetables will also clean your intestines. Think of them as a scrub brush for your intestines. Consuming healthy vegetable fiber will help in preventing colon cancer.


VEGETABLES ARE HIGH IN GOD'S MEDICINES.


Vegetables possess polyphenols and carotenoids. I call these nutrients God's medicine.


Polyphenols


Polyphenols are compounds found in vegetables that offer numerous health benefits. Polyphenols improve digestion and improve our brain function. They also help protect us against heart disease, type 2 diabetes, and certain cancers.


Polyphenols are plentiful in artichokes, asparagus, broccoli, carrots, endives, red lettuce, onions, spinach, and shallots. All of these vegetables are Meso Menu vegetables.


Carotenoids


Carotenoids are pigments in plants, algae, and certain bacteria. They are what give color to vegetables. They are known for causing the colors yellow, red, and orange in vegetables and fruits. Carotenoids are antioxidants. There are hundreds of different types of carotenoids. Vegetables filled with carotenoids are kale, spinach, bell peppers, carrots, and summer squash.


TAKEAWAY


"With your palm-sized serving of protein at each meal, you will need to add one handful of low glycemic, high fiber, high in polyphenols, and carotenoid vegetables. I prefer that my clients eat different colored vegetables with each meal. Eat vegetables a rainbow of colors throughout the day."

THE MESO-VEGETABLES

GREEN LEAFY VEGETABLES

Artichoke

Arugula

Asparagus

Basil

Beet greens

Bok Choy

Broccoflower

Broccoli

Brussels sprouts

Cabbage

Celery

Chives

Cilantro

Collard greens

Rapunzel

Dandelion

Endive

Escarole

Fennel

Kale

Leeks

Lettuce

Mustard greens

Napa cabbage

Parsley

Purslane

Radicchio

Sea Vegetables

Spinach

Sprouts

Swiss chard

Turnip greens

Watercress


"In recent years, we are seeing inflammation occur from greens, the best food source on the planet. It’s caused by all the chemicals sprayed on greens. Try your best to purchase greens that have been grown organically and make sure they are rinsed well. That is true of all veggies but greens are becoming very polluted. A bowl of greens in a salad used to be the best weight-loss meal, but not anymore."

I prefer to sautee my greens in the Meso-Fats found below and place my animal protein over the sauteed greens. For example, a baked serving of chicken over a bed of spinach that has been sauteed in grass-fed butter, Yum!


Colored Vegetables


RED

Chili Peppers

Radish

Rhubarb

Red Bell Pepper

Tomatoes

YELLOW

Yellow Bell Pepper

Yellow onion

Yellow Summer Squash


GREEN

Green Bell Pepper

Chayote squash

Cucumbers

Green onion

Green peppers

Jalapeno

Okra

Poblano Pepper

Tomatillo

Watercress

Zucchini


PURPLE

Eggplant

Shallots

Turnip


WHITE

Cauliflower

Garlic

Ginger

Jicama

Mushrooms

Onion

White asparagus


BLACK

Mushrooms

Truffles (the fungus)

THE MESO-FATS


You will add two thumbs (Two Tablespoons) of God-made fats to your proteins and vegetables. You can either cook the protein in the fat or do what I do. I like to place the fat on my proteins.


Meso-Fats are God-made. They are pressed or churned without using human-made toxic chemicals.


Below are Meso-Fats and how we use them:


High Heat:

  • Organic Coconut Oil

  • Organic Avocado Oil

Medium Heat

  • Grass-fed Butter

  • Grass-fed Ghee

Raw

  • EVOO Extra Virgin Olive Oil


There you have it, the Meso-Meal.


SECOND TAKEAWAY


"Add two thumbs of God-made fats with your palm-sized serving of protein and handful of low glycemic, high fiber vegetables. Eating animal protein, vegetables, and fat, you will flip the switch from being a sugar-burning being to a fat-burning one."
 

BE COACHED FOR FREE!


My client roster is always full. But each week, I keep three spots open for those women that are skeptical that The HOPE For Menopause system will work for them.


You are invited to register for one of these limited spots if you need to lose thirty pounds or more and can't lose this excess weight no matter what you do.


IT'S FREE!


The ONE WEEK OF FREE COACHING Includes...

  • Full Instructions

  • Daily Accountability

  • Twenty-four-hour availability via texting

  • Customization for your body and life

  • Two Motivating Phone Consults

The Benefit

  • Lose excess weight quickly and feel slender and more like yourself in seven days.



 

THIS WEEK’S SELFIE


HIGH SIERRA GLAMPING


SPICER LAKE CALIFORNIA

Vicky and I camped in the High Sierra this week. This is a selfie of us camping at Spicer Lake, where Vicky and I have been camping for several days. We have camped with the same core group of friends for thirty-seven years. It is so fun to see grandchildren joining our journey of life. Check out how snow is still covering the peaks around the lake; so cool.


Life is good


And remember...


"IT'S ALL ABOUT YOUR HORMONES!"

"Because when your hormones are sound, your weight, health, and mind will follow."


⛰ Doc




© 2023 | Doc Mac Coaching

The FDA has evaluated none of the statements in this newsletter.

Furthermore, none of the statements within this post should be construed as dispensing medical advice, making claims regarding the cure of diseases, nor can these products prevent disease. You should consult a licensed healthcare professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent diseases.


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