How to Improve Your Self-Discipline




"So, Doc, I get it; I must get my progesterone and estradiol hormones dancing again to feel good. I also need to lose my excess weight by manipulating the hormones insulin and glucagon to look good. You've also taught me that I will achieve my energy and weight goals in far less time if I optimize my liver. But, Doc, is there anything else I can do to make reaching my health goals easier?"

Yes, there is!

You’ve probably heard me tell the story about me being a motivational speaker way back in the 1980s. I was blessed with providence when I first opened my wellness practice. It filled with patients so quickly that my head spun.

In my first six months of practice, we were treating over 500 patients a week. A practice success magazine published an article about our success, and a motivational company’s CEO read it.

Then, when I was attending this CEO’s motivational company conference in Las Vegas, I was learning how to play craps, and this CEO was playing at the same table as I was. He said, “Hey, you’re that guy they did that article about.”

I nodded, and he said, “Have you ever considered being a speaker?”

I hesitated, and at midnight, he had me on a stage, and the room was packed. I’ll never forget how frightened I was. It was the only time in my life that my knees knocked. It really happens.

I must have done okay because the lecture moderator asked me to speak at a special motivational breakfast gathering the following day.

To make a long story short, I spoke for this company for several years. However, even with impeccable speaker grooming, I can't say I ever became any good.

But I did get to hang out with some fantastic speakers during my tour. They had a speaker suite where all the speakers sat conversing, eating, and drinking, sometimes all night.

I rubbed shoulders with some of the best motivational speakers on the planet, including numerous celebrities who also lectured. I have pictures with Phyllis Diller, Art Linkletter, The Amazing Kreskin, and even the guy who played Mannix. If you don’t know who they are, your parents do.

I would sit in on these master motivators' lectures, and it didn’t take me too long to realize that we were all teaching the same thing:

“The key to success was having clearly defined goals combined with staunch Self-Discipline.”

I remember an often-quoted quote:

“We would all be skinny and rich if we had self-discipline.”

The general theme is:

“If you want to be successful at anything, be self-disciplined.”

I made it my mission to pick these lecturers' minds. Many were New York Times Bestsellers, even to this day.

I understood that if you’re self-disciplined, you could succeed, but the $60,000 question was, “How do you become more self-disciplined?”

This is what I learned.

"Self-discipline is the ability to control one's behavior. If one can control one's behavior, one can increase their productivity, and that is where success is cultivated: being productive."

Here is an example. As I am writing this, I receive alerts about sports. All I have to do is click on the alert, and I can read an article about my interests because the internet knows what I love more than I do.

Once I click on one of these alerts, I go down a non-productivity rabbit hole. Who knows when I will return?

Self-discipline is not clicking on the alert and continuing to be productive at completing your mission. Or better yet, turning off all alerts.

“Do it now and do it right.”

Here is what I will be teaching within this Enlightenment Strand of The HOPE Protocol.

  • Define Your Goals: Know precisely what you want to achieve.
  • Identify Obstacles: Remove obstacles.
  • Be Habitual: Replace bad habits with productive ones.
  • Avoid Distractions: Work within an uninterrupted zone.
  • Reward Yourself: Celebrate! Celebrate! Dance to the music!
  • Routine Success: Plan your work and work your plan.
  • Remove Temptation: Develop a temptation-free environment.

Other courses will include:

  • Know your limitations
  • Prioritize and Plan
  • Small your goals
  • Be Accountable
“Self-discipline is like a muscle. The more you work it, the stronger it gets.”

So, how do we improve our self-discipline?

It all begins with practicing thought management.

Let me explain.

My definition of self-discipline is:

“Having the tenacity to achieve something you desire."

Let me explain tenacity.

Tenacity means having the mental strength to overcome the challenges confronting you on your journey to making your dreams a reality. Nearly all success comes from mental tenacity. Your thoughts govern how tenacious you are.

With tenacity,

  • You'll find the courage to face the challenges between who you are now and who you desire to be.
  • You'll find the grit to claw through obstacles in your way.
  • You'll find the spirit to keep your temperament on an even keel no matter how frustrated you become.
  • You'll find the resolution to achieve no matter how often you fail.
  • You'll find the tenacity to stay focused on your desires and to continually return to the path of your destination.

My clients fail to achieve their desired body primarily because they momentarily lose their ability to be disciplined.

We must be resilient when we lose our way, even if we lose our way for only a moment. Without resilience, you will walk back to the stables when you fall off the horse.

"Self-discipline, resilience, courage, grit, and tenacity have everything to do with your self-talk."

Imagine a friend invites you out to dinner. They choose your favorite Italian restaurant. On your way there, you tell yourself that you will not veer from eating The Meso-Menu. You say to yourself,

"I can do this. I can eat a meso-meal. I can skip on the bread. I can pass on the wine."

You get to the restaurant and are so excited to see your friend. You sit down, and the waiter brings a basket filled with freshly made bread. It smells SOOOO good.

You say to yourself, "Oh, one piece of bread won't kill me."

You reach for a piece and realize it has just come out of the oven. It feels warm, buttery, and soft to your fingers. You put it in your mouth, and OMG! Your whole body tingles and your hair stands on its ends.

Once you give in to your first food sin, what the heck? You tell yourself that you have already sinned, so you might as well go for it.

You have another piece of warm, soft, aromatic bread. When the waiter returns and asks what you want to drink, your friend orders a bottle of Rombauer.

The waiter comes with the wine and opens it, and its sweet waif encircles your head. He prepares to pour, and you put your hand over your glass. Then you tell yourself, "What the heck!" and pull your hand away.

You swirl the wine, taking in its bouquet, and then take a small sip and swirl it around in your mouth. It tastes like fruity butter.

You and your friend talk, drink, and eat bread. Then the waiter comes back and takes your order. Since you had the bread and wine, you might as well order the lasagna.

When you fail, and you will fail, we all do; we're human; you climb on the scale the following day, and your weight massively increases after just one meal.

You feel a wave of regret flow throughout your bloated body and fogged brain. You say to yourself,

"I knew I couldn't do this."

"I am such a loser."

"This guy doesn't know what he's talking about."

"No one is that self-disciplined."

"This meso-menu is unsustainable."

This type of self-talk is the number one saboteur of achievement. Once you start listening to your stinkin' thinkin’, it will be challenging to get back on the horse. You give up on achieving your health goals, return to your "old ways," and remain unhappy with how you feel and look.

Even if you don’t give up, without self-discipline, the time it will take to become healthy and slender could double, triple, or even quadruple.

And we all know how much failing repeatedly affects our emotions.

Failure causes us to suffer anxiety, depression, loss of self-confidence, and a plethora of other emotions.

I desire for you to weigh your "happy weight" and feel the satisfaction, self-confidence, and energy that being slender produces in half the time you think it will take because I know that the faster you see results, the more motivated you'll be to optimize your hormones and weight.

That is why I researched and experimented with my clients until I developed The Mac Self-Discipline Protocol. I have been perfecting this protocol for over four decades. I have designed this program to make achieving your desired body and mind easier.


I want to be transparent. I encourage you to have feast meals like the one I described above. I want you to have days where you have your cake and ice cream. We are supposed to celebrate life. My only rule is that we must schedule our feast days. Doing random feast days will get you in trouble.

I encourage feasting for several reasons, but the main reason is that it will improve your self-discipline. Just knowing you can feast stops random feasting.

You may not understand how the concept works. However, you will lose weight more quickly and easily by participating in occasional feast meals. Feast Days improve self-discipline and break menu adaptation.

Deprivation Diets don't work, but when you know you can have a Feast Day, you don't fall into deprivation mode, which psychologically defeats us more times than not.

“All birthdays, anniversaries, weddings, etc., should be accompanied by feast meals.”

Having fun is a beautiful way to achieve a higher level of health.


The enlightenment strand is all about learning how

  • To fall off the horse less often.
  • How to fall off the horse correctly.
  • To pick yourself up off the ground.
  • To dust yourself off
  • To motivate yourself to get back on the horse.
  • To ride that horse better after failure.
"A disciplined mind leads to happiness, and an undisciplined mind leads to suffering."

– Dalai Lama

"With self-discipline, most anything is possible."

– Theodore Roosevelt

"The foundation of a strong self comes from small acts of daily discipline."

― Ophelia Filek

"It's been said that there are only two pains in life, the pain of discipline or the pain of regret, and that discipline weighs ounces while regret weighs tons."

― Anthony Robbins

When it comes to improving your self-discipline, you must take your time and do each step within the Enlightenment course in the correct order.

Our Self-Discipline Protocol will get you to the finish line in half the time and sometimes even a third of the time of what you suspect it will take.

For your body, mind, and loved ones' sake, please take the steps provided in The Mac Self-Discipline Protocol as they are released.

One Final Note

The more self-disciplined you are, the more successful you will become in ALL areas of your life.

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. Once you have been coached and trained, you can take it from there.

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

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.



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


Vicky and I enjoyed a date night in Downtown Disney.

And remember...


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

❤️ 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.

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