An Enjoyable Way to Optimize Your Hormones and Weight




We are working on the Third Strand of HOPE in today's newsletter.

In this strand, we are working on optimizing our livers. An optimized liver is essential for optimizing our hormones and weight. The healthier your liver, the less time it will take to do both.

Recall from earlier newsletters that the liver…

  • Filters toxins from your body
  • Burns these filtered toxins
  • Flushes the burnt toxin’s ashes from your body

In the previous newsletters, you’ve learned several tools to help optimize your liver.

  1. Apple Cider Vinegar helps flush the burnt toxin’s ashes.
  2. Drinking 80 to 100 ounces of water daily is the best detoxifier.
  3. Drinking lemon water accelerates liver cleansing.
  4. Abstaining, minimizing, and the proper intake of alcohol is essential.

The following liver optimization tool is one of my favorites.


“Sauna Therapy doesn’t directly optimize the liver. It makes the liver’s job easier. When you sweat, you remove toxins from your body via your skin. These removed toxins no longer have to be filtered, burned, and flushed from the body by the liver.”


Sauna Therapy releases toxins via your skin by sitting in a heated room, which causes you to sweat profusely.

Sweating in a sauna can help flush heavy metals, pesticides, and other environmental pollutants from your body.


The ideal sauna temperature will make you sweat but also relax you.

If the temperature is too high, you will sweat more, which may also cause too much stress on your body. Recall that I define stress hormonally.

“If cortisol elevates, you are stressed. When cortisol elevates, insulin is released, which puts you in a fat-storing state.”

Elevated cortisol signals the body that we either need to beat up on something or to run as fast as possible away from that something.

Elevated cortisol causes insulin to be released, so we can rapidly feed our muscles glucose (fuel) so that we can survive.

If you don’t beat up on something or run away from that something, your cells are stuck with the glucose. The glucose is converted to fat and stored in our fat pantries, breasts, bellies, and hips.

“We want our time spent in a sauna to lower cortisol. We want the temperature to be just right, just like we want our weight to be just right.”


Recall that the initial symptoms of being “paused” are:

  • 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

Let’s look at these symptoms and see if Sauna Therapy has been shown to help with these adverse effects of being in our “Third Act.”


The primary concern of paused women and men is weight gain. Most of us gain weight when paused because of our hormones. I have taught you that after forty-four years of practicing health optimization, I have found only one menu that will cause a paused person to lose weight: a menu I call The Meso Menu.

My clients lose weight rapidly when they tame estrogen dominance and consume The Meso Menu. But, of course, we all want to know how to do both even more quickly. The best way to optimize your hormones and weight even more rapidly is to optimize your liver function.

As I mentioned, saunas indirectly help optimize the liver, and by taking some of the burden off the liver, saunas become a weight loss tool.

“Saunas may offer short-term weight loss through the loss of water weight. The heat can also raise the heart rate, which can help burn more calories.”

Medical News Today


Most of my clients suffer severely from weight loss resistance. They have cut their calories, joined a gym, hired personal trainers, and even gone to boot camps, and no matter what they do, they can’t lose even a pound.

I have found that the primary cause of weight loss resistance is hormonal, but we can introduce hormones, and weight loss resistance remains. I have found that fatty livers are the primary cause of hormone resistance.

If you suffer from fatty liver disease, you most likely suffer from insulin resistance, the primary cause of modern-day diabetes. Weight loss resistance is strongly associated with insulin resistance.

“It has been shown that NAFLD (Fatty Liver Disease) is closely associated with insulin resistance, as 70%–80% of obese and diabetic patients have NAFLD.”

National Library of Medicine

“People with fatty liver disease may have difficulty losing weight due to metabolic differences. However, studies have shown that weight loss can improve liver health. The typical treatment for non-alcoholic fatty liver disease (NAFLD) is weight loss, with a goal of losing at least 10% of body weight. A sustained weight reduction of 7–10% can improve liver fat content, nonalcoholic steatohepatitis (NASH), and fibrosis.”

National Library of Medicine

“A study published in the European Journal of Applied Physiology found that regular sauna use could improve liver function in patients with non-alcoholic fatty liver disease (NAFLD).”



Saunas help reduce anxiety and depression.

The heat from a sauna can help you relax and release stress and tension, which can help reduce depression symptoms. Saunas can also help reduce anxiety by reducing cortisol production, a hormone associated with anxiety. (If it’s not too hot) Additionally, saunas can improve mood by releasing endorphins, natural mood-boosting chemicals.

According to a study, spending time in a sauna can help improve all six mood factors used in testing mental health, including:

  • Tension-Anxiety,
  • Depression-Dejection,
  • Anger-Hostility.

Saunas can trigger a fast and robust antidepressant effect after a single session.

“…passive heat therapies such as Waon therapy, infrared saunas, and whole-body hyperthermia (sauna) have also been shown to relieve stress and improve the symptoms of psychiatric disorders such as depression and anxiety.”

Psychosomatic Medicine


Saunas have been shown to benefit sexual health, especially when it comes to erectile dysfunction. Nitric oxide helps dilate critical blood vessels supplying the penis. That’s how Viagra works. Enjoying a sauna session is a natural Viagra.

Other research indicates that saunas can improve women's sexual health through the release of dopamine and beta-endorphin, which can enhance the body’s ambiance associated with sex.

One study found that men who used a sauna four times a week for three months had significantly higher testosterone levels than those who didn't. And elevated testosterone elevates sex drives.

Saunas increase blood flow and circulation throughout the body, which helps cardiovascular health, which is important for sexual health.

Sauna use has been shown to help reduce muscle soreness and joint pain. Therefore, it makes you feel younger and healthier, which also helps this department.


Yes, saunas can help people be more social.

The heat and sweating in a sauna can release endorphins, hormones that improve mood and make people more receptive to social interactions.

The sauna's tranquil environment can also help people feel more relaxed and open to conversation.

Spending time in a sauna with others can help people connect more deeply and feel less lonely.

“Social connection, sharing with friends, and feeling a part of a community, as well as the personal nature of the conversation that is fostered in the sauna, all play parts in the cultural validity of group sweating that has existed in so many cultures over time.”

The North American Sauna Society


When optimizing hormones, weight, health, and minds, it doesn't matter what type of sauna you use: dry, steam, or infrared. As long as it makes you sweat, you are assisting the liver to detox your body.

You should start with 5-10 minutes in a sauna and make sure you're well-hydrated before and after. As you become acclimated to sauna heat, you can increase the time. I prefer a 25-minute session. I usually do three sessions a week. I love to sit in the sauna after my yoga and pilates classes.

People with certain health conditions should not use a sauna, so if you are under the care of a physician for any condition, you should first get her approval.

Sitting in the sauna is a great way to relax to a whole different level. You can do your Tame Stress Exercise, a meditative technique taught in previous newsletters. If you have a meditation exercise, try it in the sauna.

And remember,


"We are nothing more than reflections of our hormones."


I only accept new clients through referrals from current and past clients, and my roster is nearly always full.


Each week, I coach two readers of this newsletter FOR FREE!

I coach you for a week so you can see how easily and quickly you can lose weight and feel great while being paused. You can take it from there once you have been coached and trained.

The Features of our FREE-WEEK program include:

  • Accountability (Daily Text Coaching by me)
  • Customization (24/7 Problem-Solving Access to me)
  • Knowledge (The Tame Estrogen Dominance Course)
  • Motivation (Two Motivating Phone Calls)

The Benefit

  • Lose a bunch of weight and feel hormonally better in one week.
  • Know what to do to reach your weight goals.
  • Know that your goals can be achieved.

We will begin the free week of coaching with a QuickStart Consult and end with a What To Do Next Consult.​​​



Don't hesitate; I only have room for two of you!​​


Vicky and I were in Florida enjoying our three oldest grandchildren, but we always find time for ourselves. We were looking for something to do together, and we decided to do the one thing we always said we were going to do but never did: Here we are.

🌴 Doc

© 2024 | Doc Mac Coaching

The FDA has evaluated none of the statements on this website.

Furthermore, none of the statements within this post should be construed as dispensing medical advice or 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.

Hi! I'm Doc Mac.

I have practiced hormone, weight, health, and mind optimization for over forty-three years. As we age and or become chronically inflamed, our hormones become disrupted, making us feel out of sync, overweight, sickly, and negative. Our internal chemistry, our hormones, governs the way we feel and look. Subscribe to my weekly newsletter on how to optimize our lives by optimizing our hormones.

Read more from Hi! I'm Doc Mac.

THE PAUSE "MAKING OUR THIRD ACTS THE BEST YET" GUT 102 You've heard about Leaky Gut. But what is it? And how does it affect you? This week's newsletter discusses how your gut affects your hormones. You'll be amazed. Download the newsletter below. But First, This week's success pre and post Meet Leslie, a current client. Are you next? BE COACHED FOR FREE! I only accept new clients through referrals from current and past clients, and my roster is always full. But... Each week, I coach two...

THE PAUSE "MAKING OUR THIRD ACTS THE BEST YET" GUT 101 “Doc, you keep writing about our guts and microbiomes being so crucial for health optimization, but then you say we will optimize our guts in Phase Two of HOPE. Shouldn’t we be doing something now? You are. Let me first educate you on what we mean when we write about guts. Click on the link below to download our course, Gut 101. GUT 101 THIS WEEK'S US-IE Vicky and Grandchildren, Aluna and Rojelio, on the Fourth of July. Our youngest...

THE PAUSE A NEWSLETTER THAT MAKES OUR THIRD ACT THE BEST YET STALL BUSTERS “Doc, I’ve been losing weight daily while on The HOPE Protocol, but I hit a wall this week. It always seems to happen when I get to this weight. I have a few questions. First, how do I know I’ve stalled? Second, what caused me to stall? Third, how do I break the stall?” Great questions. We stall for several reasons, and depending on what caused the stall, I use specific protocols to break through the stall. In today's...