The Menopause Mineral




"So, Doc, I get it; I must get my progesterone and estradiol hormones dancing again to feel good. I understand that the first condition women and men are afflicted with once they enter their pauses is estrogen dominance. The key to taming estrogen dominance is to balance progesterone and estradiol in a paused woman and to balance testosterone and estradiol in a paused man. Is there a supplement that will help us tame estrogen dominance?"

Yes, there is!

If you remember from Biology 101, the hypothalamus is the part of your brain that works like a hormone thermostat. It detects insufficient hormones in your system and tells the pituitary gland if the body needs more of a particular hormone.

Our Biology 101 teacher also taught us that the pituitary gland is our master gland. It is the supervisor of our hormones.

In college, I worked as a bartender at an event center in Burbank, CA, associated with The Castaway restaurant, a famous restaurant overlooking the lights of Los Angeles.

Behind the restaurant were different ballrooms where various events were held, like wedding receptions, corporate parties, and wrap parties for completed films. Once, I was working in the Mountain View Ballroom when the Starlight Ballroom was holding a wrap party for The Incredible Shrinking Woman.

My supervisor pulled me out of the Mountain View Ballroom to work in the Starlight Banquet Room. Only the senior bartenders got to work there, but the crowd was larger than usual. They had set up a portable bar by the main entrance door, and my supervisor wanted me to work there.

I set up the portable bar, and Lily Tomlin came up and sat beside me. We talked for at least an hour as she greeted and hugged everyone who entered the party. Talk about a nice person. She even gave me a hug when she went to dinner.

Anyway, that’s how the pituitary gland works. Like my supervisor, it pays attention to all the hormones and adds hormones when needed. The pituitary is also like Lily, ensuring that all receive the proper attention.

And just like Lily needed to eat to keep her stamina, the pituitary needs nutrients to work correctly. One of those nutrients is Magnesium.

“Magnesium is one of my top five supplements for men and women in their Third Act. Like Vitamin D3, nearly all women and men in their Third Act of life seem deficient in magnesium.”

Some signs of magnesium deficiency include:

  • Anxiety
  • Depression
  • Bloating
  • Fatigue
  • Insomnia
  • Headaches
  • Low sex drive

Do you see how low magnesium levels resemble the symptoms associated with estrogen dominance?


You have probably read within my courses that if I had the capability, I would rename estrogen dominance. I would call it, when it comes to women, progesterone deficiency, and when it comes to men, testosterone deficiency.

Magnesium elevates progesterone and testosterone levels.

“The major symptoms of menopause that include sleeplessness and mood swings were attributed to the role of Magnesium in tryptophan metabolism, i.e., the formation of serotonin and melatonin. Magnesium also helps in the balanced secretion of cortisol and progesterone.”

National Library of Medicine


“Taking magnesium as a supplement has been shown to increase free and total testosterone values. This may work for both sedentary people and athletes. People who exercise had higher testosterone increases.”


I am sure I have written the symptoms of estrogen dominance dozens of times in earlier courses, but I’d like to do that again.

  • Weight Gain
  • Weight Loss Resistance
  • Sleeping Disorders
  • Anxiety
  • Depression
  • Loss of Interest in Being Intimate
  • Loss of Motivation to be Social

Let’s look at each of these symptoms in regards to magnesium deficiency.


Studies show magnesium supplementation can help reduce belly fat storage. Magnesium modulates cortisol and metabolic pathways involved in fat distribution. Taking 200-400 mg/day of magnesium citrate as part of a healthy diet and exercise regimen may help target a reduction in abdominal fat.

The Independent Pharmacy

Magnesium also helps control insulin production. This means better blood sugar levels, fewer cravings for sugary foods, and fewer blood sugar spikes, which is one of the primary causes of weight gain.


“By optimising metabolic function, magnesium can help increase calorie and fat burning even during rest. This boosted metabolism and energy expenditure then translates into easier weight loss.”

The Independent Pharmacy


“Supplementation of magnesium appears to improve subjective measures of insomnia such as ISI score, sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.”

National Library of Medicine

Magnesium also helps with nocturnal urination, which disturbs sleep as well.


“Magnesium may reduce anxiety symptoms by improving sleep quality, calming the nervous system, improving mood, and decreasing muscle tension. Research suggests that magnesium L-threonate and magnesium glycinate may be especially beneficial for improving anxiety.”

VeryWell Health


One study found that magnesium treatment may be as effective as antidepressant drugs or even more effective. The study also found that magnesium restored normal sleep, reduced depression for 4–6 hours after each dose, steadily disappeared anxiety, and rapidly disappeared headaches.

“Magnesium supplementation has been linked to improvements in symptoms of major depression…Low magnesium status has been associated with increased depressive symptoms in several different age groups and ethnic populations.”

Journal of the Medical Board of Family Medicine


“Low magnesium has a connection with lower testosterone levels, which can negatively impact female libido, especially during menopause.”

Spectrum Health


One of the symptoms of Estrogen Dominance is isolation. Clients often wish to be left alone. Much of this comes from a lack of motivation to be social, but deep down, it has to do with a lack of energy. Low magnesium levels are associated with low energy levels.

“Low magnesium levels affect multiple body processes including nerve signaling and potassium levels in muscle cells, which respectively may cause fatigue and weakness.”



Dietary surveys indicate that approximately two-thirds of Americans do not consume enough magnesium. No test is available to us that can accurately determine if we are magnesium deficient.

Why is magnesium deficiency so common?

  • Soil depletion lowers the amount of magnesium present in crops.
  • Digestive disorders that lead to malabsorption of magnesium
  • Prescription medication and antibiotic use,
  • Stress, caffeine, and sugar deplete magnesium levels.

So, how do we boost our magnesium levels?

Many foods rich in magnesium, like chocolate, seeds, and legumes, are not what we call Meso-Menu Compliant. Therefore, we must use other methods to improve our magnesium levels.


One night, I came home, and there was no sign of Vicky. The house was completely dark. I turned on the lights downstairs and walked around, but nothing. As I went upstairs, I could hear some Cuban jazz. I love Cuban jazz, but Vicky is more of a Bruno Mars fan. Walking into a darkened bedroom, I saw dancing lights coming from the bathroom. I walked in, and there was Vicky.

We have an extra-large jacuzzi bathtub, and she had candles burning around the tub.

She said,

“You keep saying how important magnesium is for our hormones. I’ve got a tub of magnesium just waiting for you.”

I’m not too fond of baths. Vicky knows this.

  • First, even though this is a large jacuzzi, my body doesn’t fit right in baths.
  • Second, I never liked the idea of taking a bath because the water becomes dirty, and then you’re sitting in a tub of dirty water.

Somehow, Vicky convinced me that my favorite way to consume magnesium in my body is to take Epsom salt baths. I add 2 cups of magnesium salt, light some candles, and add Vicky! There's no better way to increase magnesium levels.

GOOD HABIT: Share a magnesium salt bath at least once a week.


Another way Vicky likes to use magnesium is in its oil form. She rubs magnesium oil onto her chest right over her heart at night. I recommend this method to anyone with a sleeping problem. I often fall asleep before my head hits the pillow, so I don’t need magnesium oil as a sleep treatment.


So, when I need a daily magnesium boost, I take a magnesium tablet. I take magnesium at night since I supplement magnesium for better hormone balance. Magnesium is considered very safe. The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women.

As you know, I prefer to receive my vitamins and minerals directly from food. The following foods are good magnesium sources during Phase ONE of HOPE:

  • Spinach,
  • Swiss Chard,
  • Halibut,
  • Mackerel,
  • Avocado,
  • Salmon.

You will likely not consume enough magnesium from food, especially while consuming the Meso-Menu. You will likely have to supplement with magnesium. Remember, I take all hormone supplements at night and all other supplements in the morning.

You can choose from several different types of magnesium supplements. Here is a short explanation of each.

Magnesium Citrate (Laxative)

Magnesium citrate is the most popular and easily absorbed magnesium supplement. In this form, magnesium is bound to citric acid, a mild laxative. Therefore, magnesium citrate is an excellent choice for those suffering from constipation.

Magnesium Oxide (Laxative)

Magnesium oxide doesn't absorb well. However, the oxide molecule delivers more magnesium per dose. This means you can take fewer capsules and get more of a magnesium boost. Magnesium oxide causes you to retain water in the intestine, making it also an ideal candidate for those who suffer from constipation.

Magnesium Glycinate (Sleep)

Magnesium glycinate is less likely to cause a laxative effect. In this form, magnesium is bound to an amino acid called glycine. Glycine is a calming neurotransmitter, therefore enhancing magnesium’s calming properties. If sleep is what you're after, this would be my choice.

Magnesium Malate (Weight Loss)

Magnesium Malate is often recommended for people suffering from chronic fatigue. Malic acid is essential for cellular energy production.


If you are more interested in weight loss, which most of you reading this are, weight loss gurus recommend Magnesium Malate.

The recommended dose for magnesium malate for those 51 years old or older:

  • 420 mg for men and 320 mg for women.
“Magnesium glycinate is my preferred choice because it promotes calmness and sleep, which are the most beneficial for weight loss and hormone optimization.”

This is how I would take magnesium glycinate.


Since everyone responds to magnesium supplementation differently, I suggest starting with a low dose of 200 milligrams. I would then observe how my body reacts and gradually increase until I experience my desired reaction.

I increased my daily intake by 50 to 100 milligrams. After a week, I increased the dosage again and repeated the process until I reached a maximum of around 400 milligrams daily.

Doses higher than 400 to 500 milligrams can lead to potential side effects such as diarrhea, nausea, or gastrointestinal discomfort.

Here are links to the supplements that we have or are using.

Magnesium Oil

Magnesium Glycinate Tablet

Magnesium Malate Tablets

Magnesium Bath Flakes

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 have been in Florida all week, enjoying our three oldest grandchildren. Being Grandparents to six is part of how we define ourselves. Such a joy!

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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