Midlife Mayhem

How Much Protein Do You REALLY Need? (And Why I’m Not Changing My Mind) 💥 Episode Summary Everyone’s talking about protein again… and now the narrative is shifting. “Studies say you don’t need that much.” “0.7g per pound is enough.” “Stop overdoing protein.” Sounds convenient, doesn’t it? In this episode of Midlife Mayhem, I break down exactly why I’m not changing my stance—and why aiming for 1 gram of protein per pound of goal weight still stands strong. Because this isn’t just about muscle. Not even close. 🔬 What the Studies Actually Say (and what they DON’T) Yes — research shows that around 0.7–0.8g per pound can support muscle protein synthesis. But here’s the problem: 👉 That’s only measuring one outcome — muscle building from training. And I don’t coach for just one outcome. 🧠 The 5 Real Reasons I Push Higher Protein 1️⃣ Muscle Protein Synthesis (obviously) You want results from your training — protein delivers that. But that’s just the baseline. 2️⃣ Protein Controls Your Calories (whether you realize it or not) If you only eat: 90g protein = 360 calories Where are the rest of your calories coming from? 👉 Carbs and fats. And that’s exactly where most people: Overeat Stall Or gain fat Protein isn’t just a target — it’s a control mechanism. 3️⃣ Protein Regulates Appetite (fast) When protein goes up: Hunger drops Cravings disappear Food noise quiets down This isn’t theory — I see it every single time. Within 2–3 days, people go from: 👉 “I can’t stop eating” to 👉 “I can’t finish my meals” That’s physiology, not willpower. 4️⃣ Lean Protein Doesn’t Get Stored as Fat Let’s be clear: Carbs → can be stored as fat Fat → easily stored as fat Lean protein → not converted to fat There’s no efficient pathway for it. So if you're going to “overeat” something? 👉 Protein is the safest place to do it. 5️⃣ Midlife Changes Everything If you’re 40+: You digest protein less efficiently You absorb less You require MORE per meal for the same effect A 25-year-old and a 55-year-old do not play by the same rules. So those studies? 👉 Who were they testing? Because it matters. ⚠️ The Real Problem People don’t struggle with protein because they can’t eat it. They struggle because: 👉 They don’t want to And those are very different things. 🔄 What Happens When You Get This Right Appetite stabilizes Body composition improves Training results accelerate Food preferences shift Everything becomes… easier That’s the goal. 🚫 Final Thought The studies aren’t wrong. They’re just incomplete. And I’m not coaching for “just enough.” I’m coaching for results, control, and longevity. 📣 Links, Programs & Resources 👉 Programs & Coaching: www.joannelee.com 👉 Supplements (5-Amino-1MQ & SLU-PP-332): www.joanneleestore.com 👉 YouTube (Live every Sunday): Search Joanne Lee Cornish and subscribe 📩 Questions: [email protected]

Leptin: The Hormone That Can Make You Hungry… or Not Hello Midlife Mayhem— Today we’re talking about something that explains a LOT when it comes to fat loss and appetite: 👉 Leptin And I’ll start with this— I recently did a podcast on appetite, and while the information was solid… I didn’t fully acknowledge the people who are: 👉 Hungry all the time 👉 Fighting cravings constantly 👉 Being told “just eat less” when it feels impossible This episode fixes that. 🧬 What is Leptin? Leptin is your body’s appetite regulator, produced by your fat cells. 👉 More fat = more leptin 👉 Less fat = less leptin And your brain responds like this: High leptin: Eat less Burn more Low leptin: Eat more Burn less 👉 Perfect in theory… frustrating in real life. ⚖️ Why Fat Loss Gets Hard As you lose weight: Leptin drops Your brain senses “less stored energy” You get hungrier Your metabolism slows 👉 This is why those last pounds feel so difficult. It’s not you. It’s physiology. 🔁 Leptin Resistance (This Changes Everything) This is where it really matters. 👉 You have plenty of leptin… but your brain doesn’t recognize it. So instead of saying: “we’re fine” Your brain says: 👉 “we’re starving” And the result: Constant hunger Lower calorie burn Strong drive to eat 👉 This is not a willpower issue. 💉 Weight Loss Medications (The Fork in the Road) These medications reduce appetite—and for many people, that’s life-changing. But then comes a fork: Path 1: No real habit change Appetite returns Weight comes back Path 2: Better food choices More protein Strength training New identity 👉 Same tool. Completely different outcome. 🔄 Leptin Refeeds Strategically increasing calories (especially carbs) can signal: 👉 “We’re not starving” This can help: Keep fat loss moving Reduce metabolic slowdown Improve adherence And yes— 👉 It needs carbs to work properly. 🧠 The Takeaway Leptin can: Help regulate appetite Or completely override it So if you’ve ever thought: 👉 “Why am I always hungry?” There may be a real physiological reason. 🎧 Listen to the full episode If appetite has ever felt like a constant battle— this one will connect a lot of dots. 📺 Join me LIVE every Sunday I go live on YouTube every Sunday— breaking all of this down in real time. 👉 Subscribe here: @joanneleecornish 🛒 Products & Programs 👉 www.joannelee.com 📩 Questions? 👉 [email protected]

NNMT, Cancer Risk & 5-Amino-1MQ – Where Science Ends and Assumptions Begin Alright… this one is interesting. Because I talk a lot about 5-Amino-1MQ— mainly in the context of fat loss, metabolic health, and keeping weight off long term. But recently, I was in a conversation with a doctor… and he told me he personally takes it because his mother died from a glioblastoma. And his reasoning? 👉 It inhibits NNMT 👉 NNMT is involved in certain cancers 👉 So… maybe there’s something there Now before we go any further— I am NOT saying 5-Amino prevents or treats cancer. And neither was he. What he was doing… was taking a known biological pathway and making an informed assumption. And honestly? It’s a fascinating one. 🧬 What is NNMT (and why does it matter)? NNMT (Nicotinamide N-Methyltransferase) is an enzyme involved in how your body manages: Energy production NAD+ levels Metabolic function Aging processes When NNMT is elevated, it’s associated with: Fat storage Insulin resistance Slower metabolic function Lower NAD+ availability 👉 This is why it shows up so strongly in midlife weight gain And it’s also why I talk so much about 5-Amino-1MQ— because it inhibits NNMT, which can shift the body away from storing fat and toward using energy. 🔬 Where it gets interesting… NNMT doesn’t just show up in metabolism. It’s also upregulated in certain cancers, including: Glioblastoma Pancreatic cancer Bladder cancer Ovarian cancer In these environments, NNMT appears to support: Tumor growth Cell survival Metabolic adaptation 👉 In simple terms: cancer cells may use NNMT to survive. So researchers have asked: What happens if we inhibit NNMT? In early-stage research (cells + animal models), 👉 inhibiting NNMT has shown reductions in tumor growth. That’s real. But here’s the key… ⚖️ Where the line is (this matters) We have: NNMT is involved in metabolic disease NNMT is involved in some cancers 5-Amino inhibits NNMT So the leap becomes: 👉 “Does taking 5-Amino reduce cancer risk?” And the honest answer is: We don’t have evidence to say that. No human trials. No prevention studies. What we have is a mechanistic connection— and a very interesting one. 🔄 The bigger pattern Here’s where it gets even more compelling… NNMT increases with: Age Obesity Insulin resistance And those same conditions are associated with: Higher cancer rates More chronic disease More metabolic dysfunction So now we’re looking at a broader picture: 👉 A metabolic environment that becomes more vulnerable over time And NNMT may be one of the players in that shift. Not the cause. Not the cure. But part of the story. 🧠 Take this the right way This is not a recommendation. This is not a protocol. This is simply a lens. One enzyme One molecule that inhibits it Two very different areas of research that overlap 👉 That intersection is worth understanding. Just remember: Interesting ≠ proven Mechanism ≠ outcome 🛒 If you want to explore further If you’ve been following my work, you already know I use and talk about: 5-Amino-1MQ SLU-PP-332 You can learn more or get them here: 👉 www.joanneleestore.com Use code: 👉 DAISY for 20% off ⏳ Expires April 1

Insulin Isn’t the Enemy: Why Carbs Might Actually Help You Build Muscle Show Notes Before we dive in, a couple of quick reminders. My Muscle Month program starts March 29, and it only runs once a year. If you’ve been thinking about joining, this is the time. The program walks you through exactly how muscle is built and protected in midlife — including insulin, carbohydrates, mTOR, AMPK, and how to actually use these tools to your advantage. You can join at musclemonth.com. The cost is $525, and if you’d prefer to split the payment just email me at www.joanneleestore.com. Now onto today’s topic. In this episode I talk about insulin, and why it has been given such a terrible reputation in the health and fitness world. For years we’ve heard that carbohydrates spike insulin, insulin stores fat, and therefore carbs must be the problem. And while there is some truth buried in that narrative, the reality is far more interesting. Insulin is not the villain. It’s actually a tool. Yes, when insulin is chronically elevated it can absolutely prevent fat loss. A prolonged high-insulin state is one of the biggest reasons people struggle to lose weight, particularly in midlife. Stress, sedentary lifestyles, constant snacking, poor sleep and excessive carbohydrate intake can all push insulin up and keep it there. When that happens, the body simply can’t access stored body fat efficiently. But that doesn’t mean insulin itself is the problem. Insulin is one of the body’s key growth signals, alongside protein, testosterone and growth hormone. It helps move nutrients into cells, including glucose and amino acids, which means it plays a direct role in muscle repair, recovery and growth. If someone completely avoids carbohydrates out of fear of insulin, they may actually be removing one of the body’s natural tools for maintaining muscle. A big part of the conversation in this episode is about environment. Hormones respond to the environment we create. If someone is stressed, sedentary, eating constantly and sleeping poorly, insulin will behave very differently than it will in someone who is active, training, eating strategically and giving the body periods where insulin can come back down. When used correctly, insulin can actually support both muscle building and fat loss. Timing carbohydrates around activity, especially training, can help direct those carbohydrates into muscle where they’re stored as glycogen rather than fat. Insulin also helps move amino acids into muscle tissue, which is critical for protecting muscle as we age. I also share a little about my own experience. For many years I ate very low carbohydrate and it worked well for me. But after a major surgery in my 50s where I lost a significant amount of muscle, I had to rethink my approach. Bringing carbohydrates back in strategically allowed me to support muscle again, sleep better, recover better, and overall feel better. The big takeaway from this episode is simple: insulin is not the enemy. It simply reacts to the environment we create. When we understand how it works, it becomes something we can use to our advantage rather than something we fear. And if you’d like to go deeper into how all of this works — especially in midlife — Muscle Month starts March 29. You can learn more and sign up at musclemonth.com. Also, if you’d like to catch the new weekly live sessions, head over to YouTube and subscribe to Joanne Lee Cornish so you’ll get notified when I go live.

The Gallbladder: What It Does, Why It Gets Removed, and Why Rapid Weight Loss Can Cause Problems 🎯 Muscle Month Starts March 29 Enrollment is now open for Muscle Month, my once-a-year program focused entirely on building muscle and improving body composition in midlife. If you’ve spent years focused only on weight loss, this program will show you why muscle is the real key to metabolism, longevity, and changing your body shape. The program includes detailed coaching on: • muscle building in midlife • training strategies that actually work • metabolism and body composition • how to eat to support muscle without gaining fat Learn more and join here: musclemonth.com 🎉 Supplement Discount To celebrate our new puppy Daisy, there is currently a 20% discount on my supplements. Use code: DAISY This applies to: • 5-Amino-1MQ • SLU-PP-332 • Sleep Support These are the only body composition supplements I personally use consistently. Shop here: joanneleestore.com ⚠️ Discount expires April 1 Episode Overview In today’s episode of Midlife Mayhem, we’re talking about an organ that is removed surprisingly often — the gallbladder. Many people are told the gallbladder is “no big deal” and that you can live perfectly fine without it. While it’s true that you can live without a gallbladder, it does play an important role in digestion, particularly when it comes to processing dietary fat. In this episode, Joanne explains what the gallbladder actually does, why gallstones form, and why rapid weight loss can significantly increase the risk of gallbladder problems. What the Gallbladder Actually Does The gallbladder is a small organ located underneath the liver. Its primary job is to store bile, a digestive fluid produced by the liver. When you eat a meal that contains fat, the gallbladder contracts and releases bile into the small intestine. Bile acts like a detergent, breaking fat into smaller droplets so digestive enzymes can process it efficiently. Without a gallbladder, bile is still produced by the liver — but instead of being stored and released when needed, it drips continuously into the intestine. For some people this causes no problems. For others it can lead to digestive issues such as bloating, diarrhea, or difficulty tolerating fatty foods. Why Gallstones Form Gallstones are hardened deposits that form when the chemical balance of bile becomes disrupted. Bile is made up primarily of: • bile salts • cholesterol • bilirubin Most gallstones are cholesterol stones. They develop when bile contains too much cholesterol and not enough bile salts, allowing cholesterol to crystallize and gradually form stones. Risk factors include: • hormonal changes • genetics • metabolic issues • diets high in processed foods and refined carbohydrates The Rapid Weight Loss Connection One of the most surprising causes of gallstones is rapid weight loss. When weight is lost quickly, large amounts of stored fat are released into the bloodstream and processed by the liver. This increases the amount of cholesterol entering the bile. At the same time, people who are dieting often eat less fat, which means the gallbladder doesn’t contract as frequently. When bile sits in the gallbladder longer while cholesterol levels are rising, it creates the perfect conditions for gallstones to form. This is why gallstones are often seen after: • extreme dieting • bariatric surgery • very low calorie diets • prolonged rapid weight loss What Happens During a Gallbladder Attack Many people have gallstones and never know it. Problems occur when a stone blocks the bile duct, which can cause a gallbladder attack. Symptoms often include: • severe pain in the upper right abdomen • pain that radiates to the shoulder or back • nausea and vomiting • sweating and fever-like symptoms If the blockage persists and the gallbladder becomes inflamed, surgery is often recommended. Life After Gallbladder Removal Gallbladder removal is one of the most common surgeries performed today. It’s typically done laparoscopically and patients often go home the same day. However, digestion does change afterward because bile is no longer released in controlled bursts during meals. Some people notice little difference, while others experience: • digestive discomfort • diarrhea after fatty meals • difficulty digesting high-fat foods Over time most people adapt, but dietary adjustments and digestive support can be helpful. Final Thoughts The gallbladder may be small, but it plays an important role in digestion. Gallstones can develop due to hormones, genetics, metabolic health, diet, and surprisingly often rapid weight loss. Understanding how the gallbladder works helps explain why certain dieting approaches and metabolic conditions can increase the risk of gallbladder problems. 🌐 Learn more about Joanne’s coaching and programs: joannelee.com

💪 Muscle Month starts March 29 (in a couple of weeks!) If you want to actually build muscle with strategy — not random reps — this is where it happens: 👉 www.musclemonth.com 💃 Bingo Arms (Triceps) — Why Women Get Them… and Men Usually Don’t Hello hello. Today we’re talking about ladies’ triceps — you know… the moment you wave and something waves back. 🙄 And what makes it extra annoying is this: You can be training hard. You can be strong. You can be lean-ish. You can be doing “all the right things.” And still… the back of the arm starts looking a bit loose. Then you look at your husband / boyfriend / random man in Costco and his arms are like: ✨ tight as a drum ✨ Rude. So what’s going on? Is it just aging? Not exactly — because I see this in women in their late 20s too. Aging is part of it, but it’s not the whole story. The real answer is layered. And once you understand it, it becomes way more solvable. 🧬 It’s Usually 3 Things (Not 1): Fat + Muscle + Skin When women say “loose triceps,” they’re usually describing a combo of: 1) Less muscle thickness underneath 2) More (or unchanged) subcutaneous fat 3) Less skin elasticity / collagen support So it’s rarely “just loose skin.” It’s a structure issue. And structure can be improved. 🍑 First: Women Store Fat Differently Women tend to carry more subcutaneous fat in places like: hips, thighs, lower abdomen… and back of the arms. That’s not bad. That’s biology. A big player here is a fat-storage enzyme called lipoprotein lipase (LPL) — it influences where fat likes to settle. Hormones shift its activity around the body, which is why fat patterning changes across life. And here’s another huge detail most people don’t know: Some women store more fat inside the muscle (intramuscular triglycerides). Others store it mostly under the skin (subcutaneous fat — the pinchable kind). If you’re lucky enough to store more inside the muscle, you can look “firmer” even at a higher body fat. If you’re more subcutaneous (hello, my fellow “pinchable” girls 🙋🏻‍♀️), arms tend to show it more. Now men? They tend to hold more fat viscerally (deeper in the abdomen), not as much in the back of the arms — which means their arms can look tighter even when they’re not particularly lean. Again: rude. 🧓 Then Midlife Joins the Party Midlife adds a few extra ingredients: ✨ Estrogen decline ✨ Collagen production drops ✨ Skin recoil decreases ✨ Muscle protein synthesis becomes less efficient unless you’re intentional ✨ Testosterone (yes, women need it) declines too So if muscle drops a little, fat stays the same (or creeps up a bit), and skin recoil isn’t what it used to be… The triceps become the little truth-tellers of your physiology. 😅 They’re basically waving like: “Hi. Just letting you know your training and nutrition strategy needs updating.” 💪 The Part Most Women Don’t Want to Hear (But Need To) The triceps are a large muscle. Most women do not train them with enough mechanical tension. And I’m sorry, but: Light kickbacks + tiny dumbbells + 20 reps forever is not a strategy. As we get older, we need: ✅ progressive overload ✅ real stimulus ✅ pressing strength (when appropriate) ✅ focused triceps work — especially overhead patterns Men maintain triceps thickness more easily because they press heavier, carry more upper-body mass, and hit triceps hard through compound lifts without even trying. Women often avoid heavy pressing because: they fear bulky arms they worry about shoulders they focus almost exclusively on lower body they “sprinkle in” upper body like seasoning And then wonder why the back of the arms look… soft. 🔥 So What’s the Fix? Not “Toning.” Training. You can’t spot-reduce fat. But you can: 💪 increase muscle thickness 🍽️ support muscle with adequate protein ⚖️ manage body fat without aggressive dieting 🧬 support collagen through smart training and nutrition And if you’ve dieted hard in the past or lost weight quickly without maintaining muscle? Yes — arms can look worse. Not because your body hates you. Because muscle is the scaffolding under the skin. Lose the scaffolding… and everything looks less “held up.” 😈 And the Emotional Piece (Because It’s Real) Women are judged more harshly for arm appearance. We notice it. We compare it. We analyse it in photos. We suddenly avoid sleeveless tops and pretend it’s “just because it’s chilly.” And it’s easy to think: “Well this is just what happens now.” To an extent, bodies change — and we don’t need to be at war with ourselves. But also? This is physiology. And physiology responds to stimulus. Which means: it can get better. A lot better. 💪 Muscle Month (March 29) These podcasts are a preview of the conversations we’re having inside the program. Muscle Month is not a bulking program. (I would rather lick a gym floor.) We build muscle strategically while improving body composition — and yes, it’s absolutely possible to gain muscle and lose fat at the same time when you know what you’re doing. 📅 Starts March 29 👉 www.

Appetite: Is It Really Hunger… or Something You Learned? Join Muscle Month — starts March 29 If this episode speaks to you, and you know it’s time to better understand food, muscle, metabolism, and the way your body actually works, Joanne’s once-a-year Muscle Month program begins March 29. Muscle is finally getting the attention it deserves — but most people still miss the mark. They know muscle matters, but they don’t really understand how to build it, support it, or eat in a way that makes the whole process feel purposeful and sustainable. Muscle Month is designed to change that. Inside the program you’ll get: 10 live coaching calls full access to Joanne a full content library with one year of access coaching on the science, nutrition, training, and practical side of building muscle This is a fun, high-value month that gives people a completely different understanding of what it takes to build muscle, support body composition, and age well. Learn more at MuscleMonth.com New website + product update Joanne’s new website is now live: JoanneLee.com If you’ve been wondering where the products went, they are all there on the new site. Current discount code To celebrate the new website, there is currently a 20% discount on 5-Amino-1MQ and SLU-PP-332. Use code: DAISY Named after the new puppy. 20% off expires April 1 Episode Overview In this episode, Joanne dives into one of the most misunderstood topics in body composition, behavior change, and modern health: appetite. Most people think appetite is simply hunger. It isn’t. Appetite is shaped by biology, yes — but also by childhood, routine, identity, reward, stress, environment, and repetition. In this episode, Joanne breaks down the difference between hunger, appetite, and cravings, explains how highly palatable food trains the brain to want more, and explores what really happens when appetite is artificially suppressed. She also shares her own personal experience as a former professional bodybuilder who trained herself to eat large amounts of food for the sport — and then had to relearn her eating behavior after retirement. What once made perfect sense became tangled with identity, shame, and the belief that she was simply someone with a big appetite she couldn’t control. This is a powerful episode for anyone who has ever felt ruled by food, confused by cravings, or frustrated by the sense that their appetite is just “who they are.” The truth is: if appetite was shaped, it can be reshaped. In this episode, Joanne covers: the difference between hunger and appetite why appetite is often a learned behavior how appetite begins forming in childhood the role of repetition, routine, and emotional associations why highly palatable foods change what you want to eat the difference between appetite and cravings where cravings come from — and why they often fade faster than people think what happens when we artificially crush appetite why appetite suppression without education can backfire why a silent appetite is not always a healthy appetite how food preferences can change through repeated exposure Joanne’s personal story of going from bodybuilding-fuelled eating to having to completely relearn her relationship with food why the goal is not to have no appetite, but to build one that is calm, informed, flexible, and supportive of your goals A few key takeaways Appetite is not just a biological signal. It is also shaped by memory, habit, identity, reward, and environment. Cravings and appetite are not the same thing. Cravings are more specific, more targeted, and often linked to recent repeated exposure. Highly engineered foods do not just taste good — they train the brain to expect a level of stimulation that makes normal food seem dull. Artificially reducing appetite may reduce food noise, but if it is not paired with learning, structure, protein prioritization, and behavior change, it does not teach someone how to eat well long term. And perhaps most importantly: your appetite is not your identity. About Joanne Lee Cornish Hi, I’m Joanne Lee Cornish, body composition coach and slightly obsessed with being an outlier in midlife and beyond. I offer one-on-one coaching, seven group coaching programs throughout the year, and a 10-month mentorship program. You can find all of that — and a lot more — at JoanneLee.com. contact [email protected] text/WhatsApp 208 918 3692 Listen, share, and subscribe If this episode gave you a few ah-ha moments, share it with someone who needs to hear that appetite is not fixed, food behavior can be changed, and a calmer relationship with food is absolutely possible.

💪 Muscle Month Starts VERY Soon — March 29! If you want to understand your body in a way most trainers never will… If you want to stop guessing in the gym… If you want to build shape intentionally instead of accidentally… 👉 www.musclemonth.com 🍑 Quad Dominance in Women (And Why Your Glutes Aren’t Growing) As promised — today we’re talking about quad dominance. And I hear this constantly. Usually from women in their 30s and early 40s: “I’m squatting.” “I’m lunging.” “I’m lifting heavy.” “Why are my thighs getting bigger… but my glutes are still flat?” Then in women late 40s, 50s and beyond, it sounds slightly different: “My knees ache.” “My back gets tight.” “I just feel everything in my quads.” Same root issue. Different stage of life. 🍑 What Quad Dominance Actually Means Quad dominance means your body prefers knee extension over hip extension. Translation? You drive movement from the front of your leg instead of the back. So when you squat or lunge, the quads take over… And the glutes get bypassed. This isn’t because you’re doing something “wrong on purpose.” It’s structure. It’s neurology. It’s biomechanics. And women are especially prone to it. 👩 Why Women Tend Toward Quad Dominance Women generally have: • A wider pelvis • A greater Q angle at the knee • More femoral internal rotation • More ligament laxity Add in: • Sitting all day • Crossing legs • Wearing heels • Pelvic instability • Estrogen influencing joint laxity Now the hips are less stable. And when the hips lack stability? The body seeks stability elsewhere. Enter: the quads. Your body will always prioritise joint safety over aesthetics. If your glutes aren’t stabilising properly, your quads will step in to protect you. They become overactive. The glutes step back. 🔥 What This Looks Like in the Gym You squat very upright. Your knees travel forward. You push through your toes. Your torso stays vertical. All of that biases the quads. Now — is that bad? No. If it’s intentional. I deliberately train quads this way sometimes. But if your goal is glute development and you’re accidentally feeding the dominant muscle? You’re reinforcing the imbalance. And wondering why your backside won’t grow. 🍑 What Quad Dominance Produces In younger women: • Thicker front thighs • Flat upper glutes • Less projection • Knee irritation • Lower back tension Sound familiar? In midlife, it shifts. Now it’s less about “my thighs are too big” And more about: • Sore knees • Achy hips • Tight lower back • Loss of shape Because as we age, fast-twitch fibres decline. Legs lose muscle first. If quad dominance has been present for years, the imbalance becomes even more obvious. ⚠️ The Bigger Issue If your knees cave in when you squat… That’s not a stance width issue. That’s glute stabilisation failure. If your glutes can’t stabilise the pelvis and femur, they can’t become prime movers. If they can’t control the joint… They can’t grow effectively. So your body protects you by shifting load to the quads. Again — not laziness. Protection. 🏋️‍♀️ The Gym Story That Says It All I once met a woman proudly telling me she hip thrusts 580 pounds. But she “can’t deadlift because of her back” And “can’t squat because of her knees.” That’s not strength. That’s compensation. If a hinge hurts your back and a squat hurts your knees, the glutes aren’t doing their job. You can’t skip foundational mechanics and just load a single movement heavy and expect balance. The body doesn’t work that way. 💡 Here’s the Truth Quad dominance isn’t permanent. It isn’t genetic destiny. It’s positioning, instruction, awareness, and repetition. You have to: ✔️ Shift load backwards ✔️ Learn true hip extension ✔️ Control pelvic position ✔️ Build glute med stability ✔️ Understand your proportions ✔️ Stop copying generic programming Not every woman should squat the same way. Not every woman should load a back squat the same way. Not every stance fits every pelvis. Proportions matter. Structure matters. Posture matters. 🎨 This Is Why I Love Training For me, weights are paintbrushes. You can create anything. It was never about lifting the heaviest thing in the room. It’s about shaping the body intentionally. When you understand biomechanics, you stop “working out” and start building. That’s when it becomes fascinating. That’s when it becomes addictive. That’s when frustration disappears. 💪 Muscle Month Inside Muscle Month we cover: • Quad dominance • Glute recruitment • Pelvic stability • Fast-twitch fibre activation • Nervous system training • Proportion-based exercise selection • Nutrition for muscle growth You will understand more about building muscle than most certified trainers. Not as an insult. Just as reality. 📅 Starts March 29 🎥 Live Zoom sessions + full content library 🎥 Recordings available if you can’t attend live 👉 www.musclemonth.com Once it’s gone, it’s gone. And if you’re tired of training hard without shaping the result you want… This is where that changes. See you inside. 💪🍑

💪 Muscle Month Starts March 29 If you’re ready to build muscle properly — including glutes that actually fire — join me here: 👉 www.musclemonth.com And if you’re supporting your metabolism alongside your training: ⚡ 5-Amino-1MQ & SLU-PP-332 available at 👉 www.joanneleestore.com 🍑 Weak Glutes? Or Just Poorly Trained? I keep hearing the phrase “lazy glutes.” And honestly… it makes me twitch a little. How can the strongest, most powerful muscle group in your body be lazy? It can’t. But it can be badly recruited. And that’s where most people go wrong. Because here’s what I see over and over again: You’re squatting. You’re lunging. You’re hip thrusting. But your hamstrings cramp. Your lower back tightens. Your quads grow. And your glutes? …not so much. That isn’t weakness. That’s mechanics. 🧠 The Real Problem: Modern Life Your glute maximus is a powerhouse. It was built for: ✨ Sprinting ✨ Climbing ✨ Explosive hip extension When was the last time you sprinted? Exactly. We sit. We drive. We walk on flat ground. We live in hip flexion. Hours of sitting shorten the hip flexors, lengthen the glutes, and tip the pelvis forward. Your nervous system adapts to whatever you repeat most. So when you go to the gym after sitting all day, your body doesn’t suddenly switch patterns. It keeps using what it’s practiced — hamstrings and lower back instead of glutes. That’s not laziness. That’s adaptation. ⚖️ Pelvic Position Changes Everything Most people live in anterior pelvic tilt — hips tipped forward, lower abs disengaged, glutes already at a mechanical disadvantage. Try this: Stand up. Push your hips back. Arch your lower back. Now try to squeeze your glutes. You’ll feel quads. Now gently bring your pelvis back underneath you. Boom. 🔥 Glutes switch on. That tiny shift is massive. If you squat and lunge in anterior tilt, you’re training around your glutes — not through them. 👩 Midlife Makes It More Obvious As we age: ⚡ Fast-twitch fibres decline ⚡ Muscle mass drops if not trained properly ⚡ Dieting shrinks glute tissue ⚡ Rapid weight loss without loading = muscle loss And here’s what most people don’t realise: Your glutes are one of your largest glucose storage tanks. When you shrink them, you don’t just lose shape. You reduce: • Insulin sensitivity • Metabolic capacity • Skeletal protection This isn’t just about leggings. It’s metabolic. It’s hormonal. It’s structural. 🔥 “But I Can’t Feel My Glutes…” Feeling isn’t required for activation. But if: – Your hamstrings cramp in bridges – Your lower back burns in deadlifts – Your quads grow while your glutes stay flat Something is off. Most people never reach true hip extension. They arch their back to fake it. Real hip extension means your thigh moves behind you and your pelvis comes through under control. That last 10% of the movement? That’s where the magic lives. 🍑 And About Hip Thrusts… Great exercise. Common mistakes: Too heavy too soon. No posterior pelvic tilt at the top. Bouncy reps. No real lockout. The exercise isn’t the problem. The execution is. And the devil lives in the details. 💡 The Truth Nobody builds muscle accidentally. The people walking around with strong, developed glutes did not stumble into them. They had strategy. They understood mechanics. They respected progression. Once you understand this, training becomes fascinating. Every rep has purpose. Every meal has direction. Every adjustment matters. That’s when it becomes fun. 💪 Muscle Month Inside Muscle Month we fix: ✔️ Pelvic positioning ✔️ Hip extension ✔️ Glute recruitment ✔️ Midlife muscle strategy ✔️ Progressive loading No random reps. No guessing. No wasted time. 📅 March 29 – April 25 👉 www.musclemonth.com And if you’re serious about metabolic support alongside your training: ⚡ 5-Amino-1MQ & SLU-PP-332 👉 www.joanneleestore.com Weak glutes aren’t lazy. They’re under-recruited. Fix the recruitment… and everything changes. 🍑💪

🦴 Your Bone Bank And Why Midlife Is Where It Gets Real Hello hello — welcome back to Midlife Mayhem. Quick update first: 🔥 Muscle Month is back on. 📅 March 29 – April 25 👉 www.musclemonth.com This is my favourite program to coach because we build muscle properly. And after today’s topic, you’ll understand why that matters more than ever. 🦴 What Is Your “Bone Bank”? Think of your skeleton like a savings account. You do most of your depositing before age 20. 👉 Up to 90% of adult bone mass is built by 18–20. 👉 Peak bone mass happens by 25–30. 👉 After that? You’re mostly maintaining… then withdrawing. Bones respond to load. Lift. Jump. Sprint. Carry. Muscle pulls on bone — and bone gets stronger. No load? No signal. 👧 Why Youth Matters (Even If You’re 50 Now) Childhood and teenage years are the aggressive investment phase. Modern kids: Move less Sit more Scroll more Bones don’t respond to scrolling. If little gets deposited early, withdrawals later become dangerous. 👩 Midlife: Where Withdrawals Accelerate Especially for women. When estrogen drops: Bone breakdown speeds up Rebuilding slows 10–20% bone loss can happen within 5–7 years post-menopause Layer in: Low muscle Chronic dieting Low protein Vitamin D deficiency High cortisol Sedentary habits And bone loss accelerates. 💉 Weight Loss Medications & Bone GLP-1 medications reduce appetite and body weight. They work. But physiology doesn’t care about marketing. Lose weight rapidly → reduce skeletal load → reduce bone stimulus. Add: Low protein Low calories Muscle loss No resistance training Now you’re accelerating bone loss. Is it inevitable? No. But it requires intention. And most people aren’t being coached on this. 🏢 Big Pharma Knows What’s Coming We already have drugs like: Prolia Fosamax And new osteoporosis drugs are in development. Why? Aging population. Sedentary youth. Rapid weight-loss pharmacology. I am not anti-medicine. I am anti-ignorance. Awareness changes behaviour. 💪 The Power Move Build muscle. Load bone. Eat enough protein. Maintain vitamin D. Train properly. Nobody builds muscle by accident. Gyms are full of people who never change because they have no strategy. Muscle building is a skill. And muscle protects bone. ⚠️ This Is About Independence Bone isn’t cosmetic. Hip fractures in older adults dramatically increase mortality within a year. This is about: Mobility Strength Longevity Quality of life Your bone bank is a 40-year project. You can’t go back to 14. But you can start now. 🔥 Muscle Month If you want to: Build muscle properly Protect your bones Train with strategy Stop guessing Join me. 📅 March 29 – April 25 👉 www.musclemonth.com Muscle does not happen by accident. And neither does strength in midlife. See you inside. 💪🦴

🔴 Red Light Therapy — The Bit Nobody Explains Properly Red light therapy is not one thing. People hear “red light” and assume a face mask, a mat, a sauna, and a $3,000 panel are all just different price points of the same thing. They’re not. They are doing different jobs in the body. And if you don’t understand that, you either overspend… or you buy the wrong tool and feel disappointed. So here’s what actually matters. 🔬 It’s About Wavelength When we talk about red light therapy, we’re really talking about specific wavelengths of light interacting with your mitochondria — your cellular batteries. That part is the same. What changes? How deep the light penetrates. 🔴 Red Light (630–660nm) This stays relatively superficial. It’s brilliant for: ✨ Collagen stimulation ✨ Skin texture ✨ Wound healing ✨ Post-procedure recovery That’s why face masks work. They’re not nonsense. They’re just skin-focused. But red light alone doesn’t reach muscle tissue in any meaningful way. 🔴⚫ Near Infrared (810–880nm) This goes much deeper. Now you’re influencing: 💪 Muscle recovery 🦵 Joint irritation 🧠 Nervous system regulation 😴 Sleep quality 🙂 Mood stability This is where things become systemic. If your goal is skin? Red light may be perfect. If your goal is recovery, inflammation reduction, deeper sleep, better resilience? You need near infrared. 🔥 And What About Infrared Saunas? Different again. Saunas use heat. Heat improves circulation and sweating. That’s thermal stress. Helpful? Yes. The same as mitochondrial signaling from red/NIR light? No. Sauna = heat adaptation Red/NIR = cellular signaling Completely different mechanisms. 📏 Coverage Matters More Than You Think A small mask treats a small area. A mat treats a local region. A panel or bed treats the whole body. And mitochondria don’t live just in your face. If you want: Better sleep Whole-body recovery Nervous system calming Systemic inflammation reduction Surface area exposure matters. This is why Kevin and I ended up with the larger setup. What started as scar support turned into something much bigger. Yes, his healing was remarkable. But what surprised us most? The sleep. The depth. The calm. The way training stopped feeling like it drained me and started feeling like it rebuilt me. That’s not magic. That’s improved cellular energy and lower inflammatory load. ⚠️ Important Reality Check Red light therapy is a support tool. It enhances recovery. It regulates the nervous system. It improves resilience. But it does not replace intelligent training. If you’re not: Stimulating muscle properly Eating adequate protein Managing recovery between sessions No amount of light will create the body you want. 💪 And That’s Why Muscle Month Exists We start March 29. This is not random workouts. This is structured hypertrophy training for midlife physiology. Inside Muscle Month we cover: How muscle actually builds in midlife How to stimulate it properly How to protect your joints How to recover intelligently How to create a body that gets stronger — without the bulk Red light can support recovery. Muscle changes your metabolism. If you want to build the foundation properly: 👉 www.musclemonth.com Let’s build the body that doesn’t need constant fixing. Joanne 💪

🤨 Three Topics That Should Never Be in the Same Episode (But Are) Today we’re talking about: Why women mysteriously stop growing leg hair as they age Why your estrogen patch might feel like it “stopped working” And why Taco Bell Supreme has sent my client to the ER every single time she eats it This is not a shock-value episode. This is a “your body is communicating very clearly and you should probably listen” episode. 🦵 Why You’re Not Shaving Your Legs Anymore (And Why That Matters) At some point — usually late 30s or 40s — many women notice: No stubble No sandpaper phase Weeks go by… and nothing grows It feels convenient. It also means something. What’s actually happening: Leg hair growth is driven by androgens (testosterone + DHT) As ovarian and adrenal hormone output declines, the signal weakens Hair follicles are signal-dependent, not loyal Growth slows → hair gets finer → follicles go quiet This process is called follicular miniaturization. Same biology as scalp hair thinning — just a very different emotional reaction. Why I care: Hair growth is a non-essential function. So is muscle. When your body stops prioritizing hair growth, it’s often signaling: Lower thyroid output Reduced circulation Insulin resistance Hormonal downshifts Which is exactly why “I lift weights and eat protein” is not enough to build muscle in midlife. You have to create the right internal environment. (Yes — Muscle Month teaches exactly that. More on timing below.) 🔄 Why Your Estrogen Patch “Stopped Working” This came up within an hour of recording. You start HRT → feel great → months later → bloodwork drops → symptoms creep back → “My patch isn’t working anymore.” Here’s the truth: 🧠 Hormones don’t act alone — receptors matter Hormones are keys. Receptors are locks. If the lock stops responding, it doesn’t matter how many keys you send. Estrogen receptors are: Active decision-makers Highly responsive to variation Easily bored by repetition When you place your estrogen patch in the same spot over and over, receptors can: Downregulate Reduce absorption efficiency Become less responsive locally Try this instead: Rotate thoughtfully: Lower abdomen → opposite side Upper outer glute → opposite side Change regions every 2–3 months This respects receptor biology, not just convenience — and many women see steadier bloodwork as a result. 🌮 Why Taco Bell Supreme Keeps Sending My Client to the ER This one’s funny… until it isn’t. My client: Eats Taco Bell Supreme Vomits violently Ends up in the ER Repeats the cycle This is not food poisoning. It’s a perfect biochemical storm. 🚨 The likely culprits: 1. Histamine overload Processed meats, cheese sauces, tomatoes, seasoning blends Common trigger in midlife, estrogen-dominant women Worse with gut permeability issues Symptoms can include: Nausea Vomiting Dizziness Rapid heart rate ER-level reactions (If wine suddenly wrecks you now — same category.) 2. Seed oils & emulsifiers Soybean oil, canola oil, stabilizers Increase gut permeability Let things into the bloodstream that don’t belong there Your immune system sees that and hits the panic button. 3. Gluten + FODMAP spice combo Even without celiac: Gluten increases zonulin Zonulin loosens gut lining Onion/garlic powders + spices irritate an already inflamed gut This can trigger mast cell activation and full-body reactions. 4. Gallbladder slowdown Estrogen slows bile release High-fat meals require strong bile flow Sluggish bile → nausea → vomiting So no — it’s not Taco Bell. It’s the context. 🧩 What Do Leg Hair, Estrogen Patches & Taco Bell Have in Common? They all point to the same truth: Midlife isn’t about being fragile — but it is less forgiving. You can’t ignore: Receptor biology Gut health Hormonal context Metabolic signals And you definitely can’t eat like a 22-year-old with a bulletproof liver anymore. 📣 A Quick Update: Muscle Month Muscle Month has been postponed. Not because I don’t love it — but because it requires: Me at home My full gym My full attention And I refuse to run programs half-present and stressed. 👉 New target start: end of March Dates will be updated at musclemonth.com (You now have extra time to decide if building muscle properly — not accidentally losing it — matters to you.) 🔗 Final Bits New website: joannelee.com Supplements are live on the site Programs are always rotating — check what’s open You can always email me: [email protected]

Muscle Month starts Feb 16 — quick note before we dive in If you enjoy this podcast, please consider Muscle Month. I simply can’t do topics like this true justice in a short podcast. Muscle Month is where I teach the actual physiology behind muscle building, fat loss, and long-term health—properly, in context, and without fear-based nonsense. 👉 Join here: musclemonth.com (or joannelee.com) Midlife Mayhem Show Notes The Protein Panic: How Fear-Based Science Derailed an Entire Generation It was only a few years ago that we lived through the protein panic. Fear-based documentaries told us protein was going to kill us and that we should avoid it at all costs. Films like Forks Over Knives painted protein—especially animal protein—as inflammatory, cancer-causing, and reckless. At the same time, I was in a constant verbal battle with would-be clients asking me to write “new” vegan diets while also wanting to build muscle. (Yes. Build muscle… while eating leaves.) It was a fun time to coach. But seriously—people became genuinely terrified of protein. And now? The very same people are being told to eat gobs of it. No explanation. No accountability. Just a hard pivot. So if you feel confused, cautious, or unsure who to believe—you’re not wrong. You’re watching what happens when badly handled science gets turned into marketing. This episode breaks down the three biochemical villains that were used to scare people away from protein: TMAO IGF-1 mTOR Here’s what actually matters. 1) TMAO — the story that didn’t hold up The scary headline: “Red meat increases TMAO, and TMAO increases heart disease risk.” What was conveniently skipped: TMAO production depends heavily on gut bacteria and fiber Fish contains ~66× more TMAO than red meat, yet is consistently linked with better cardiovascular outcomes So no—TMAO is not a simple “protein = danger” equation. What actually helps if you’re concerned: Soluble fiber (can reduce TMAO production ~60%) Cruciferous vegetables & sprouts Resveratrol, garlic, berberine B vitamins, probiotics, vitamin D Translation: protein wasn’t the issue. Protein without plants might be—but that nuance didn’t sell documentaries. 2) IGF-1 — essential, not evil IGF-1 supports: connective tissue heart tissue brain health The fear came from animal studies suggesting lower IGF-1 may relate to longevity—without explaining that centenarians typically have normal IGF-1 but reduced sensitivity to it. Key facts that got lost: Resistance training raises IGF-1 Adequate protein supports IGF-1 Fasting naturally lowers IGF-1 Translation: IGF-1 isn’t something to eliminate. It’s something to cycle and balance. 3) mTOR — the muscle switch everyone loves to blame mTOR is the pathway required for: muscle protein synthesis repair and recovery Protein (especially leucine) and resistance training help activate it. Yes—chronically elevated mTOR without balance can be problematic. But that’s a constant-feeding, low-movement lifestyle issue, not a “protein is dangerous” issue. Your natural counterbalance is AMPK, activated by: exercise fasting glycogen depletion You’re meant to move between these pathways. Translation: mTOR isn’t the enemy. Misuse is. So what actually went wrong? A small amount of real science was: oversimplified taken out of context weaponized with fear And in many cases, the loudest voices had financial incentives tied to plant-based products. Protein was never the problem. The real issues were always the unsexy ones: ultra-processed food lack of fiber inactivity metabolic imbalance Final reminder — Muscle Month starts Feb 16 If this episode made you think “Oh… that explains a lot”, Muscle Month is where I teach this properly—with structure, timing, and application. You’ll learn how to: eat enough protein without fear trigger muscle-building pathways correctly stay lean while building strength stop trying harder and start getting results 👉 Join here: musclemonth.com (or joannelee.com) It won’t be back for a long time

Niacinamide, Amino Acids, and Why Source Confusion Doesnt Matter In today’s episode, Joanne dives into two simple, misunderstood products — one for skin and one for muscle — and explains why what something does matters far more than where it comes from. This is a practical, science-backed conversation about cellular biology, not marketing hype. MUSCLE MONTH STARTS IN LESS THAN 2 WEEKS! www.musclemonth.com ✨ PART 1 — NIACINAMIDE: SIMPLE, CHEAP, AND INCREDIBLY EFFECTIVE Joanne shares her personal experience using niacinamide powder as part of her nightly skincare routine — a product that costs less than $10 and has quietly delivered some of the best skin results she’s had. In this segment, you’ll learn: What niacinamide (vitamin B3) actually is Why it’s a cellular support nutrient, not a cosmetic trick Its role in NAD⁺ production, cellular energy, DNA repair, and inflammation control Why niacinamide improves: Skin barrier strength Hydration retention Redness and reactivity Texture and overall resilience (over time, not overnight) Joanne also explains why she prefers niacinamide in powder form, including: Greater stability No unnecessary fillers Fresh activation every time it’s mixed into a serum Complete control over dose She discusses her experience using niacinamide from The Ordinary, a company known for simple, single-ingredient products without inflated pricing or marketing noise. Find it on Amazon for under $7 https://a.co/d/aWfMIJr 💪 PART 2 — PROTEIN, PLANT-BASED AMINO ACIDS & A COMMON MISUNDERSTANDING A listener question sparks the second half of the episode: If complete proteins come from animals, how can a plant-based amino acid supplement be high quality? Joanne breaks this down clearly and practically. You’ll learn: The difference between whole proteins and isolated amino acids Why plants are considered “incomplete” at the food level — but not at the amino acid level How amino acid supplements are produced using fermentation and purification Why once isolated, amino acids are chemically identical regardless of source Why muscle tissue does not care about labels, only: Total essential amino acids Leucine content Proper ratios mTOR activation Muscle protein synthesis This segment is especially relevant for: Midlife adults People with gut sensitivities Those struggling to hit protein targets Anyone losing weight and trying to preserve muscle 🧠 THE BIG TAKEAWAY Whether it’s skincare or nutrition, the mistake is the same: People judge the source instead of understanding the biology. Cells respond to: Vitamins they recognize Amino acids they can use Not branding, not buzzwords, not price tags. AMINO ACIDS for under $20 https://a.co/d/1TpEODX 🚀 PROGRAM CTA — MUSCLE MONTH If this episode resonated, Muscle Month is where these concepts are taught in depth and applied correctly. 🗓 February 16 – March 14 🎯 10 live coaching calls 🎯 Full access to Joanne for the entire month 🎯 Training, nutrition, and strategy 🎯 365-day access to a deep content library (50+ resources) If you want to: Preserve muscle during weight loss Understand leucine, mTOR, and protein strategy Stop guessing and start training with intention 👉 Learn more and join here: https://joannelee.com Supplements & education YouTube videos on amino acids, muscle, and metabolism