Midlife Mayhem

Midlife Mayhem – August 27, 2025 SLU-PP-332, 5-Amino-1MQ, and the Truth About Midlife Muscle & Fat Hey friends, welcome back to Midlife Mayhem! I’ve just returned from a whirlwind trip through England and Greece—a mix of family remembrance, laughter, tears, chaos, and joy. I’m running on jet lag fumes, but I wanted to sit down and share something important with you today: two breakthrough compounds that could be absolute game-changers for midlife body composition—SLU-PP-332 and 5-Amino-1MQ. 👉 SLU-PP-332 is now available at www.slu332.com 👉 5-Amino-1MQ is available at www.5amino.com 👉 You can also buy both together at a discounted bundle price on either site. And don’t forget—my Mastering Midlife program kicks off September 21 – November 1. Learn more and sign up at www.slu332.com 5-Amino-1MQ → www.5amino.com Mastering Midlife (Sept 21 – Nov 1) → www.midlifemonth.com Email me anytime with questions: [email protected]

We tend to think of the liver as “the detox organ.” We imagine green juice cleanses, detox teas, and vague ideas about “flushing toxins.” But your liver is so much more than that — it’s a powerhouse that affects every aspect of your body composition, from how much fat you store to how much energy you have. And while the liver is incredibly resilient (it can literally regrow after being partially removed), modern lifestyles are pushing it past its limits. That’s why we’re now seeing non-alcoholic fatty liver disease (NAFLD) not just in adults, but alarmingly, in children. In this episode, we’re diving deep into: 1. The Liver’s Role in Fat Storage and Fat Burning The liver makes fat — it’s not meant to store it. Excess sugar in your diet is converted in the liver into triglycerides (fat) and released into your bloodstream, where it eventually gets stored on your body. When the liver is overwhelmed and can’t push fat out fast enough, it starts storing it internally — that’s how fatty liver develops. 2. Your Liver as Your Energy Bank About 75% of stored carbs (glycogen) live in your muscles — but muscle glycogen is locked away for personal use. Your biceps can’t “share” their carbs with the rest of your body. The liver’s glycogen, however, can be broken down into glucose and released into your blood to keep your energy steady between meals, during sleep, or under stress. If your blood sugar stays high even when you’ve cut carbs, your liver may be releasing stored glucose — often a sign of insulin resistance. 3. The Liver’s Impact on Hormones Cortisol clearance: The liver inactivates cortisol, helping prevent the muscle loss, midsection fat gain, water retention, collagen breakdown, and cravings that come with high cortisol. Thyroid activation: The liver converts inactive T4 thyroid hormone into active T3 — your metabolism’s “go” signal. Poor liver function can mean slower metabolism and stubborn fat. 4. How Modern Lifestyles Damage the Liver Insulin resistance: A high-carb, low-activity lifestyle keeps insulin elevated. Overexposure makes the liver resistant to insulin’s signal, tricking it into thinking blood sugar is low — so it makes more sugar through gluconeogenesis, adding to the problem. Leaky gut: Low-fiber, high-sugar, ultra-processed diets damage the gut lining. Toxins and undigested food particles leak into the bloodstream, triggering constant inflammation. That inflammation travels to — and damages — liver cells. Poor food quality: You can’t out-supplement or out-macro a bad diet. “Weekend junk” and overly restrictive eating both take their toll on gut and liver health. 5. Why This Matters for Body Composition A healthy liver helps you: Efficiently use stored energy between meals (no energy crashes) Convert thyroid hormones for optimal metabolism Clear cortisol so you preserve muscle and control fat storage Avoid fat buildup in the liver, which is linked to systemic inflammation and metabolic slowdown When the liver is struggling, everything from fat loss to hormone balance to workout recovery becomes harder. Key Takeaway The liver is a workhorse — but it’s underappreciated and often abused. If your fat loss has stalled, your energy is inconsistent, or your hormones are out of balance, your liver might be the missing link. 📅 Next Live Program – Mastering Midlife (Sept 14 – Oct 25) If you’re ready to reset your metabolism, balance your hormones, and build a lean, strong body in midlife, join me for my ever-popular Mastering Midlife program. This year’s live program includes: 11 live coaching calls over 5 weeks (with a built-in review week so you can catch up) Meal plans, workouts, and supplement guidance Deep dives into the 6 hormones that change with age Sessions on exercise adjustments, nutrition upgrades, HRT/TRT, peptides, biohacks, and more Men and women welcome — and the results are incredible We only run this once a year live. Reserve your spot today at: 👉 www.midlifemonth.com

We’ve all heard the term GMO — genetically modified organisms — and most of us know it’s controversial. But there’s a newer, slicker technology making its way into our food supply that’s flying under the radar: gene editing. It’s marketed as “natural,” it’s not always labeled, and it’s already on supermarket shelves. The problem? Most consumers have no idea it’s there… or what it could mean for our health. In this episode, I pull back the curtain on: What gene editing actually is — how it differs from GMO technology, and why industry insiders argue it shouldn’t require labeling. The rapid takeover of GMO crops in the U.S., from their quiet introduction to dominating over 90% of certain harvests in less than a decade. Why Europe bans or strictly controls GMOs under the “precautionary principle” — and why the U.S. does the opposite, requiring proof of harm rather than proof of safety. The glyphosate connection — and the staggering increases in allowable residues on soy, corn, wheat, and even animal feed (including a 2,000-fold increase on alfalfa). How altered protein patterns in gene-edited plants and animals could confuse the immune system, potentially leading to chronic inflammation, autoimmune issues, and other long-term health risks. Examples already in circulation: non-browning mushrooms, disease-resistant bananas, slick-coated cattle, faster-growing salmon, and more. The labeling loophole: why most gene-edited products don’t have to be labeled in the U.S., and how companies use terms like “bioengineered” or QR codes instead of clear wording. The eerie historical parallels with cigarettes and opioids — early warning signs ignored, public assurances of safety, and decades before the truth came out. I also share practical, actionable steps you can take now to reduce your exposure, including how to identify higher-risk foods, what to look for on labels, and why “100% organic” is a very different standard from “organic.” This isn’t fearmongering — it’s about being informed and proactive before the “monster” grows too big to contain. 📅 Don’t Miss My Next Live Coaching Program – Mastering Midlife If you want to reclaim your energy, optimize your hormones, and build a lean, strong body in midlife and beyond, now is the time to join the ever-popular Mastering Midlife program. Live from September 14 – October 25, 2025, this year’s program is bigger and better than ever, with a brand-new pacing designed for busy lives: 11 live coaching calls over five weeks (3 weeks on, 1 week off to catch up, then 2 final weeks) Expert-led sessions on the six hormones that shift in midlife, how to adapt your training, how to fine-tune your nutrition, plus deep dives into HRT, TRT, peptides, biohacks, skin and muscle health, and more Structured meal plans, targeted workouts, and supplement guidance included The chance to connect with a motivated, like-minded community — men and women welcome Only runs once per year in the live format — payment plan available Reserve your spot at www.midlifemonth.com and step into the healthiest, strongest version of yourself.

If you’ve ever left Starbucks feeling bloated, sluggish, or… ahem… blocked up for days, you’re not imagining things. In this episode, I dive deep into why Starbucks hits your gut differently than your local coffee shop. From dark roasted beans and ultra-pasteurized milk to highly processed plant-based alternatives and the whole A1 vs A2 milk debate, I break down exactly what’s going on — and why it matters for your digestion, energy, and even your waistline. I also explain why even if you don’t think you’re lactose intolerant, you might still react to certain dairy proteins — and how a simple milk swap could make a world of difference. This topic comes straight out of my Tight28 program’s dairy module, so if you’ve been struggling with gut discomfort, unexplained puffiness, or sluggish digestion, you’ll definitely want to listen in. What You’ll Learn in This Episode ☕ The Coffee Factor Why Starbucks uses very dark roasted beans — and how this affects bitterness, bile release, and gut motility. How ultra-high volume roasting and older beans can increase oxidized oils — and why oxidized oils = gut irritation. Why your local café’s medium roast and fresher beans are usually gentler on digestion. 🥛 The Dairy Factor The difference between regular pasteurization and ultra-pasteurization — and how extreme heat denatures milk proteins like casein. Why casein (especially A1 beta-casein) is already hard to digest — and how ultra-pasteurization makes it worse. Why large latte servings = large dairy hits that can trigger bloating and constipation. 🌱 The Milk Alternative Trap Why Starbucks oat, almond, and soy milks are highly processed and full of gums and emulsifiers. How gums/emulsifiers can damage gut lining, worsen leaky gut, and trigger bloating or sluggish digestion. Why oat milk’s beta-glucans and residual enzymes can ferment in the gut and cause discomfort. 🐄 A1 vs A2 Milk Explained A1 milk (common in U.S. dairy from Holstein cows) contains a beta-casein variant that releases BCM-7 during digestion. BCM-7 slows gut motility, irritates the gut lining, and can trigger histamine release → bloating, puffiness, water retention. A2 milk (from Jersey/Guernsey cows, goats, sheep, buffalo) produces minimal BCM-7 — often eliminating symptoms entirely. Why switching to A2 can be a game-changer for digestion, even if you’re not lactose intolerant. Key Takeaways Starbucks’ combination of dark roast bitterness, ultra-pasteurized A1 milk, and/or processed plant milks can be a “perfect storm” for gut issues. If you want to keep enjoying coffee without the digestive misery: Switch to medium roast, freshly ground beans. Use A2 dairy or goat/sheep/buffalo milk. Skip processed plant milks with gums/emulsifiers. Try smaller coffee sizes or Americano-style drinks instead of milk-heavy lattes. Gut irritation isn’t just about discomfort — it can contribute to systemic inflammation, histamine buildup, and even changes in body composition. Want to Go Deeper? This episode barely scratches the surface of what I teach in Tight28, my 28-day program designed to uncover hidden food sensitivities, calm inflammation, and get your digestion — and your body composition — working in your favor. Check it out here: www.jlcstrong.com Resources & Links Mentioned 5-Amino-1MQ: www.5amino.com My upcoming SLU-PP-332 release — stay tuned! Email me anytime with questions: [email protected] If you enjoyed this episode, please subscribe, leave a review, and share it with someone who’s still wondering why their Starbucks habit might be causing their gut drama.

If you’ve hit a plateau with your workouts… if you're gaining fat despite training hard… or if you're feeling constantly tired and inflamed, your bloodwork might have the answers. In this episode, we dive into: What the DHEA-to-cortisol ratio really tells you about stress, recovery, and resilience The exact numbers you want to see (with examples) Key blood markers like CK, AST, LDH, CRP, and what they reveal about muscle breakdown How to interpret patterns that signal overtraining or burnout Because you don’t build muscle in the gym—you build it when you're recovering properly. Let's make sure you're set up to build, not break down. 🔬 DHEA-to-Cortisol Ratio: What It Means Hormone Ratio What It Means ✅ ≥ 10:1 Healthy recovery, strong stress resilience, good environment for fat loss & muscle gain ⚠️ ≤ 5:1 Stress outweighs recovery; may stall progress, impair sleep, increase fat storage ❌ ≤ 2:1 Burnout, poor training response, HPA axis dysfunction, inflammation, fatigue 🧮 Example Calculations: DHEA-S 150 / Cortisol 10 = 15:1 ✅ DHEA-S 90 / Cortisol 18 = 5:1 ⚠️ DHEA-S 40 / Cortisol 22 = 1.8:1 ❌ 💪 Blood Markers That Reveal Muscle Breakdown Marker Optimal Range Concern Threshold What It Indicates DHEA-S W: 100–200 / M: 150–300 mcg/dL <70 (W), <100 (M) Anabolic status / stress buffer Cortisol (AM) 8–15 mcg/dL >23 (stress), <6 (burnout) Stress response or adrenal fatigue Creatine Kinase (CK) 30–150 U/L >500 = intense training, >1,000 = concern Muscle breakdown marker AST / ALT AST <40 / ALT <56 U/L AST >80 without liver issue = muscle strain Post-exercise stress or liver burden LDH 140–280 U/L >400 U/L Chronic tissue stress or poor recovery CRP (hs-CRP) <1.0 mg/L >3.0 = systemic inflammation Inflammation, potential overtraining Urea / Creatinine Urea: 10–20 / Cr: <1.2 Depends on hydration, protein, renal function Contextual clues for stress and protein turnover 🧠 What Affects These Markers? Overtraining or lack of deloads Low-carb or low-calorie diets Emotional stress and poor sleep Hormonal changes (especially in midlife) Poor gut health or chronic inflammation These markers give you insight into whether your training is building your body—or breaking it down. 🧬 New Peptides + Supplements 💊 Now Available: 5-Amino-1MQ A powerful compound that supports fat loss, muscle preservation, and energy through NAD+ pathways. 🧪 Coming Late August: SLU-PP-332 If you'd like to be notified the moment it's available, email me at 👉 www.jlcstrong.com Let’s find the right fit for your body and your goals.

Midlife Mayhem Podcast – Episode Title: "Midlife Thermostat: Why You're Sweating, Freezing, and Waking Up at 3 A.M." Hosted by: Joanne Lee Cornish 🎙️ Episode Summary: In this packed episode, Joanne tackles one of the most frustrating but misunderstood midlife symptoms: temperature dysregulation. Whether you're a woman waking up drenched in sweat or a man with freezing hands and sleepless nights, your body's thermostat might be working against you. Joanne breaks down how hormonal shifts during perimenopause and andropause disrupt thermoregulation—and what you can do to reset the balance. She also shares the latest on red light therapy, the impact of stress on your nervous system, and how both men and women can support better sleep and energy by working with—not against—their biology. 🧠 Key Topics Covered: What the hypothalamus does and how it controls your internal thermostat Why women experience hot flashes and sudden chills during perimenopause How declining testosterone affects men's ability to regulate temperature The narrowing thermoneutral zone in midlife and why that matters Blood sugar crashes, cortisol spikes, and 2–4 a.m. wakeups How estrogen, progesterone, and testosterone influence your sleep architecture The nervous system’s role: sympathetic vs. parasympathetic dominance 🔧 Solutions & Biohacks Shared: Breathwork to calm the nervous system and aid sleep Red light therapy for increasing melatonin and promoting restful sleep Small protein-fat bedtime snacks to reduce blood sugar crashes Supplements that support hormonal balance: Women: DIM, calcium D-glucarate, magnesium (watch for B6 sensitivity) Men: Citrulline, beet powder, magnesium, zinc Why warm socks + cooling bedding may be your best bedtime combo Grounding sheets, sleep hygiene, and stress management techniques How resistance training and lowering belly fat helps support testosterone 🔬 Supplement Mentions: 5-Amino-1MQ – Learn more or order at: www.5amino.com Shrink Shop Sleep Formula – Natural, effective, non-habit forming sleep support: www.shrinkshopsleep.com 📍 Local Deal for Boise Listeners: Peak Personalized Healthcare is offering DEXA scans for $75 through the end of July. This includes body composition and bone density. Great value! 🧪 Coming Soon: Joanne teases the upcoming release of SLU-PP-332, a compound known for mimicking muscle contraction and supporting fat oxidation. She's working to offer this at a reasonable price—watch this space. 🔔 Stay Connected: Email Joanne at [email protected] to join the mailing list and stay informed about upcoming programs like Mastering Midlife. Follow Joanne on YouTube (Joanne Lee Cornish) for detailed videos on 5-Amino-1MQ, SLU-PP-332, and more. 💬 Final Takeaway: Sleep quality, body temperature, and hormone health are deeply connected. Midlife is not the time to ignore these cues—it’s the time to understand them and respond with strategy. Whether you're burning up or freezing out, your body is speaking to you.

I have been meaning to do this podcast for months! And although I am talking about men and testosterone, ladies please pay attention. Too many men are suffering in silence as their version of menopause (Andropause) is sneaky and subtle and often dismissed. Testosterone isn't just about muscle or libido — it's the foundation of a man’s vitality, strength, confidence, and health. But what happens when it starts to decline… and how can men fight back? In this cutting-edge episode of Midlife Mayhem, Joanne dives deep into the misunderstood world of male hormones, unpacking why testosterone declines with age, what “normal” actually means, and how lifestyle, labs, and even peptides are helping men take control. If you're a man over 40 (or you care about one), this is essential listening. 🔍 In This Episode, You'll Learn: ✅ Why testosterone declines with age — and how it’s not just aging ✅ What the medical world considers “normal”… and why that’s often useless ✅ The real difference between total vs. free testosterone ✅ The impact of aromatase (and why belly fat makes everything worse) ✅ How SHBG binds and blocks your testosterone — and what to do about it ✅ Subtle signs of low testosterone most men miss ✅ Top supplements to lower SHBG and aromatase naturally ✅ Why TRT might not help if you carry too much fat — and how to fix that ✅ The controversial but powerful role of peptides (Kisspeptin, HCG, BPC-157) ✅ How the right exercise strategy can increase testosterone ✅ The truth about andropause — and why it’s time we talked about it ✅ How men are reclaiming their edge with smart lifestyle upgrades and testing 🧪 Mentioned in This Episode: Key labs to test: Total T, Free T, SHBG, Estradiol, DHT, Hematocrit Supplements: Zinc, Boron, Magnesium, Vitamin D, Tongkat Ali, DIM, Ashwagandha Peptides: Kisspeptin-10, HCG, CJC-1295/Ipamorelin, BPC-157 Training focus: Resistance training & HIIT over chronic cardio Optimization tip: Leaner body = better testosterone balance 🎧 Listen On: Apple Podcasts Spotify Amazon Music Podbean @joanneleecornish 📧 Got questions? Email Joanne directly: @joanneleecornish Website: www.jlcstrong.com

🔥 JULY 4TH FLASH DEAL – ENDS MONDAY! Buy 1 bottle of 5-Amino-1MQ and get the 2nd for $100 – that’s a $39 savings! 🧬 Boost fat loss, protect muscle, and optimize your body’s performance. 👉 Use code JULY4 at checkout at www.5amino.com Expires Monday at noon (MST) – don’t miss it! This episode is bold, necessary, and deeply personal. We’re diving into the truth about HRT (Hormone Replacement Therapy) and HGH (Human Growth Hormone), what women actually need, and why most of what you're told is incomplete, underdosed, or simply outdated. 👀 If you’ve ever been told “your labs are normal” while feeling exhausted, anxious, and like a stranger in your own body—this episode is for you. 🎯 What You’ll Learn: The real difference between HRT and HGH Why most doctors underprescribe (and what to do about it) What bloodwork matters—and what it’s NOT telling you Why testosterone is essential for women (yes, really) What happens when your progesterone disappears The risks and rewards of HGH (and how to do it safely) Why peptides like CJC, Ipamorelin, and 5-Amino-1MQ might be the smarter option Why information alone doesn’t create results—but coaching support does ⏳ LAST CHANCE TO JOIN TIGHT28 – We Start Sunday! Tight28 is my LIVE 28-day program to identify food sensitivities without extreme elimination diets. No gluten, no dairy, no soy, no added sugar—just clean, powerful results. 🚫 No fluff. No detox gimmicks. ✅ Rapid wins, powerful education, and deep coaching support. ⚠️ This live version won’t return until 2027 as I roll out two other programs. 👉 Join here before Sunday – you’ll thank yourself later. 👥 COMING SOON: Mastermind Collective A premium membership that includes: ✅ Full access to all my content ✅ Weekly live coaching calls ✅ A curated community of high-level doers ✅ Access to me This will not be open to everyone—only to those serious about growth, community, and results. 💌 Interested? Email Joanne Lee Cornish on YouTube 🔬 Learn more about 5-Amino-1MQ: 👉 www.5amino.com 💥 Use code JULY4 to get the second bottle for just $100 through Monday!

Tight28 Starts This Sunday! This 28-day program is all about reclaiming food quality, reducing inflammation, and resetting your understanding of nourishment. It’s soy-, dairy-, gluten-, and added sugar–free. Learn more at www.tight28.com 🎙️ Episode Overview In this episode, Joanne breaks down the two dominant eating models: Homeostatic Eating: eating driven by biological hunger cues Hedonic Eating: eating driven by pleasure, emotions, and dopamine hits And then layers in how the rise of weight-loss medications, engineered food, and cultural shifts are shaping the future of our health—one dopamine snack at a time. 🧠 Topics Covered 1. Hedonic vs. Homeostatic Eating Why most of us are eating for pleasure, not hunger How the food industry hijacks flavor, texture, sound, and smell to keep us eating The engineering of hyper-palatable foods that override satiety 2. GLP-1 Medications and Hunger Suppression Appetite suppression vs. metabolic impact Can your metabolism still slow down if you’re not hungry? (Spoiler: yes) 3. Cultural Shifts in Movement Two generations ago: movement was built into life Now: drive-thrus, delivery, and gym opt-outs Gen Z: 37% would rather take a pill than move 4. Parental Modeling and the Generational Impact Kids of inactive parents are 5–6x more likely to be sedentary The ripple effect: kids never seeing parents exercise means habits disappear entirely 5. The Blue Zone Model No macros. No medications. Just movement, consistency, and unprocessed food Rice, legumes, bread, wine, and olive oil—not low carb, just real food A strong reminder of what health actually looks like 6. What the Food Industry Is Doing (It’s Wild): Flavor layering and bliss point engineering Sound design: louder crunch = more satisfaction Emulsifiers, salt crystal tech, and texture manipulation Micro-snacks designed specifically for medicated, low-appetite users Marketing “protein bars” and “health snacks” that are actually dopamine bombs 7. The Leptin and Metabolism Connection Losing fat lowers leptin, which tells the brain to slow your metabolism Even if meds suppress appetite, the body still conserves energy Long-term consequences of rapid weight loss without preserving muscle 8. Generational Futures: What Happens Next? If hunger is “bad” and satiety comes from a pill, how do we teach nourishment? If kids never see activity, how will they know it’s vital? What if inflammation becomes the new “normal”? 💥 Jaw-Dropping Stats 60%+ of U.S. calories now come from ultra-processed foods 1960s men ate 3,000+ calories daily and were leaner—because it was real food A 2015 study showed fiber alone created weight loss equal to full diet plans A 2020 review: polyphenol-rich foods reduce fat without changing calorie intake 37% of Gen Z plan to skip the gym and use weight-loss drugs instead ✅ Final Thoughts We’re not demonizing medication. We’re calling for awareness. If we don’t pay attention now, the next few generations may live in a world where: Hunger is “bad” Exercise is forgotten Health is just a number on the scale And food is nothing but chemically enhanced pleasure Ready to reset? Join Joanne inside Tight28 – starting this Sunday. A return to real food, intentional movement, and a body that works—not just looks.

🎙️ Midlife Mayhem Show Notes: Zonulin & Leaky Gut — Why You Can’t Not Be Affected 📆 Tight28 starts July 6–August 2! Enjoy your gluten-filled 4th of July… then join us for 28 days of discovery, education, and possibly the biggest physical and mental relief you didn’t know you needed. 👉 Tight28.com 🔬 Episode Topic: Zonulin – The Gatekeeper of Your Gut (And Why You’re Not Immune) In today’s episode, we’re getting real about zonulin—what it is, what it does, and why it might be quietly wrecking your health (yes, even if you feel “fine”). Unlike a food sensitivity (which affects some), zonulin affects everyone. It’s not subjective. It’s not up for debate. And it might just be turning your digestive system into a fishnet factory. 🧠 What You’ll Learn: What is zonulin? A protein made in the small intestine that controls your gut’s tight junctions (think: gatekeeper). Cheesecloth vs. Fishnet Stockings Analogy A visual breakdown of what a healthy gut lining should be doing… and what happens when zonulin is chronically elevated. The Origin Story Discovered by Dr. Alessio Fasano (Italian gastroenterologist), zonulin was the missing link in how gluten triggers immune responses, even in non-celiacs. Why It’s a Universal Problem Zonulin loosens your gut lining in everybody, not just those with gluten sensitivity. When that lining opens too wide, stuff gets into your blood that shouldn’t. Your immune system freaks out. Cue: inflammation, fatigue, mood swings, brain fog, skin issues, and more. Enter LPS (Lipopolysaccharides) When zonulin opens the gates, LPS—an inflammatory toxin from normal gut bacteria—sneaks in. It’s been linked to insulin resistance, autoimmune conditions, and chronic fatigue. Zonulin Triggers Gluten (especially gliadin) Bacterial overgrowth (E. coli, salmonella, SIBO) Toxins & inflammation Why the Body Even Makes Zonulin It’s a defense mechanism—but it backfires when activated daily by diet. Occasional gluten = recoverable. Daily gluten = chronic gut permeability. Kevin’s Case Study Gluten out, inflammation gone. Kevin lost 15 lbs in 10 days—pure inflammation and water. Not fat. Just normalized gut havoc. 🧪 Can You Test Zonulin? Yes. Stool Test (GI Map, Doctor’s Data): Measures zonulin in the gut Blood Test (Serum Zonulin): Measures zonulin that’s leaked into the bloodstream—often high in autoimmune or chronically inflamed individuals 💥 Key Takeaways: Zonulin ≠ Sensitivity. It’s a biological mechanism. It works the same in everyone. Gluten increases zonulin. Period. Doesn’t matter if you “feel fine”—your gut lining is still impacted. This is reversible. Remove the irritants, and the results are often shockingly fast. 🎯 Ready to Discover What You've Normalized? Join me for Tight28 (July 6–August 2) We dive into: Food reactivity Histamine & inflammation Gut-brain-skin connections How to feel actually better—without going full-on monk mode 👉 Tight28.com Let’s clean up your gut without a “cleanse.” Just smart, scientific education with a side of sass. 🎯 📣 Final Thoughts: If you eat gluten regularly and think you're unaffected—you're not. Zonulin guarantees it. And you can feel better than you do right now. 🎧 Listen. Learn. Question Everything. That’s Midlife Mayhem. 🔗 Tight28.com | Starts July 6 #MidlifeMayhem #Tight28 #GutHealth #Zonulin #FoodSensitivities #BodyComposition #Inflammation #GlutenFacts #LeakyGut #LPS #GlutenFreeCurious #MidlifeStrong

Tight28 starts July 6 — only offered once a year in LIVE format. This isn’t a gut reset or an elimination diet. It’s a discovery program for anyone who knows they don’t feel as great as they could. Join now → WWW.TIGHT28.COM 💥 Episode Overview: In this episode, Joanne takes a deep dive into a topic that's rarely discussed but highly impactful: histamine intolerance. Often mistaken for allergies or hormone issues, histamine overload can be the hidden cause behind bloating, anxiety, brain fog, poor sleep, and even body composition challenges. This episode is rich with information—even if you don’t listen, the notes below will give you a full understanding of: What histamine is and why your body needs it What causes histamine intolerance (spoiler: it’s not just about food) Why midlife women and men are particularly vulnerable How histamine can derail your sleep, hormones, and fat loss What foods to watch for (and why some “healthy” ones might be causing symptoms) How to support your body’s ability to clear histamine and feel better fast 🧪 What Is Histamine? Histamine is a naturally occurring compound in your body, essential for: Regulating stomach acid Acting as a neurotransmitter for alertness Supporting the immune system’s defense mechanisms Histamine isn’t bad—but too much of it with too little clearance leads to histamine intolerance. Histamine intolerance = Buildup > Breakdown 🔍 What Causes Histamine Intolerance? The key enzyme that breaks histamine down is DAO (diamine oxidase)—and it’s made in your gut lining. If your gut is inflamed, leaky, or imbalanced (which it likely is if you’re eating processed foods or have high stress), DAO levels drop. Add in some high-histamine foods or DAO-blocking substances, and boom—you’re suddenly reacting to foods you used to tolerate just fine. 🚨 Common Symptoms of Histamine Intolerance Flushed or red face after meals Headaches, migraines Nasal congestion, postnasal drip Itchy skin or unexplained rashes Anxiety or panic after eating Dizziness or rapid heartbeat Intolerance to HRT Bloating, water retention PMS or worsened menopause symptoms Intolerance to wine or fermented foods Sound familiar? It often gets misdiagnosed as a hormone imbalance, allergy, or “just getting older.” 🧬 Why Midlife Women and Men Struggle More Midlife Women: Estrogen increases histamine release and suppresses DAO. Women on HRT may suddenly experience itchy rashes or anxiety and blame estrogen—when histamine overload is the real issue. DAO supplementation and gut support can allow HRT to work better without side effects. Midlife Men: Declining testosterone + rising visceral fat = higher inflammation. This inflammation weakens the gut, decreases DAO, and worsens histamine sensitivity. Restoring gut integrity + using DAO support = less bloating, better energy, clearer mind. 🧰 What You Can Do About It Short-Term Fix: Try a low-histamine diet for 1–2 weeks. Focus on fresh-cooked, non-fermented meals. Avoid leftovers and “healthy” foods like avocado, spinach, or sauerkraut temporarily. Support DAO Production: Nutrients: Vitamin C, B6, copper, magnesium DAO-Supportive Foods: Pea sprouts, mung beans, arugula, watercress DAO Supplements: Look for porcine kidney extract (take 15–30 mins before meals) Heal the Gut: Glutamine, collagen, zinc carnosine, bone broth Support detox: Glutathione, NAC, milk thistle, broccoli sprouts Use probiotics that don’t promote histamine-producing bacteria 🎯 How It Impacts Body Composition Poor sleep = impaired fat-burning hormones (growth hormone, testosterone) Increased estrogen dominance = more fat storage, less muscle tone Inflammation = bloating, water retention, digestive distress Dysregulated appetite = cravings, over-snacking, stubborn belly fat 💬 Final Thoughts Histamine intolerance is a hidden disruptor—and most people never realize it. That mystery bloating? Restless sleep? Feeling anxious after a glass of wine? It might not be your hormones or aging. It might be your histamine load. You don’t need to cut everything out forever—just support your system, heal your gut, reduce the overload, and reintroduce foods with clarity and confidence. 🎓 Join Tight28 – Starts July 6 Tight28 isn’t about restriction. It’s about discovery. In this one-of-a-kind 4-week coaching program, we explore: Histamine intolerance Enzyme function & absorption Leaky gut & LPS Cross-reactivity (gluten, dairy, soy) Gut-brain-skin axis Estrogen & gut motility Appetite, food sensitivities, inflammation, and more You’ll walk away with clarity, tools, and a completely new understanding of how your body actually works. Only offered LIVE once a year. Join us here → www.tight28.com July 6 - August 2

💥 Feeling Swollen, Tired, or Frustrated With Your Progress? Join me for Tight28, starting July 6th – a deep dive into food sensitivities, inflammation, and organ health that could be the missing link in your journey to looking and feeling your absolute best. Tight28 isn’t just a meal plan. It’s 28 days of discovery – uncovering how certain foods may be silently sabotaging your health, comfort, and body composition. This is the only live round for 2025, and the non-scale victories are often immediate. 👉 Learn more at www.tight28.com 🎧 Episode Title: How Food Sensitivities Might Be Causing Your Swelling, Fatigue, and Stubborn Body Fat 🔍 What This Episode Covers: The Differences Between Allergies, Sensitivities, and Intolerances Why skin issues, joint pain, and chronic fatigue might all point to food How food sensitivities can sneak past your radar and still wreak havoc The surprising link between inflammation, ATP energy production, and brain fog Why some people gain 6–8 lbs from a single meal (and what to do about it) The connection between gluten, thyroid tissue, and brain inflammation How your genotype may dramatically raise your risk for Alzheimer’s if inflammation isn’t addressed Why Tight28 gets the best (and fastest) results – especially for people who didn’t quite “crack the code” in my Signature Program 🧠 Key Takeaways: Allergies are immediate. Sensitivities are sneaky. If you were truly allergic to something, you wouldn’t keep eating it—it hits fast and hard. Sensitivities, though? They creep in days later. Joint pain? Swelling in one area? It might not be "just your knee" acting up again. It could be your immune system responding to food from days ago—especially in joints with a history of injury. That ‘swollen all over’ feeling isn't in your head. It could be chronic inflammation from food sensitivities—something Tight28 was specifically created to help uncover. Fatigue that no nap can fix? It could be reduced ATP production, the cellular energy currency—often hindered by chronic low-grade inflammation caused by hidden food sensitivities. Even “healthy” foods can cause issues if you’re sensitive to them. Common culprits include gluten, dairy, eggs, and soy—which is why they’re removed for just 28 days in the Tight28 program. Brain fog, poor focus, or memory lapses? Food sensitivities—especially gluten—can trigger inflammation in the brain. If you carry the APOE4 genotype (linked to Alzheimer’s), chronic inflammation dramatically increases your risk. 🥗 Why Tight28? ✔️ 9 Live Coaching Calls ✔️ Brand New 2025 Content Library ✔️ Gluten-Free, Dairy-Free, Soy-Free, and Added Sugar-Free Meal Plans ✔️ In-depth education on food sensitivities, organ health, and cardiovascular strategy ✔️ 6 months access to all program materials ✔️ Life-changing results—especially for people who’ve “tried everything” Whether your weight is stable but you still don’t feel your best, or you’ve been spinning your wheels trying to feel energized and less bloated, Tight28 is your next step. It’s not about restriction—it’s about revelation. 👉 Sign up now before we kick off July 6th. 📚 Coming Up on the Podcast: Thyroid Health: How to Know If You’re Undiagnosed or Mismanaged Overtraining & Fasting: Are You Slowing Down Your Metabolism? The 4 Forces of Success: Why Weight Loss is Never Just About Food Deep Dive into Menopause, Perimenopause, and Hormone Support Training Smarter After 40: HIIT vs. Steady State – Which Builds the Better Body? 🙏 Special Shoutout: Paul—thank you for the kind words! "Tell Joanne to keep doing the podcast" absolutely made my day. 🔗 Links & Resources: 🌐 Tight28 Program → www.tight28.com 📘 Book: When Calories and Cardio Don’t Cut It – Available on Amazon 🎥 Programs: Signature 21-Day, Peak Week, Muscle Month, Tight28, Mastering Midlife - www.jlcstrong.com 🎤 Hosted by: Joanne Lee Cornish – Body Composition Coach, Midlife Health Educator, Former Bodybuilder, and Relatable Science Nerd 📍 Based in Eagle, Idaho – Coaching Globally

🔥 First, a Quick Heads-Up… Tight28 is back July 6–August 2! If you’ve been feeling "okay, but not great," this program is for you. Tight28 dives into advanced topics like food sensitivities, inflammation, organ health, and how those invisible issues affect your weight, energy, bloating, joint pain, and even your mood—especially if you think you’re doing everything right. 💡 This is the only live round of Tight28 in 2025—and for some, it's the program that changes everything in just one week. 👉 Learn more and join us at www.tight28.com 🎧 In This Episode: The Hidden Hero Called Selenium This week, we’re talking about something small but mighty: Selenium—a trace mineral that plays a huge role in midlife health, especially for the thyroid, brain, and metabolism. Here's how this episode came to be (shoutout to Tom, the neighbor with all the wild Alaskan fish 🐟)... We cover: Why Selenium is essential for thyroid conversion (T4 ➡️ T3) How a deficiency can show up as fatigue, cold intolerance, and brain fog Its critical role in protecting the thyroid from oxidative damage How Selenium binds to mercury and helps neutralize toxicity (especially relevant if you eat a lot of fish) What the research says about Selenium lowering thyroid antibodies in Hashimoto’s Why two Brazil nuts a day might be the most delicious prescription you’ll ever get Foods rich in Selenium (besides Brazil nuts): wild fish, sunflower seeds, turkey, eggs, and shiitake mushrooms How too much Selenium can be toxic—why more isn’t better A sneak preview of the upcoming Mastering Midlife program (August!) 🧠 Key Quote: “No Selenium, no thyroid conversion. You can have all the T4 in the world, but unless it’s turning into active T3, your metabolism is stuck in neutral.” 🎯 Takeaways: If you’re always cold, sluggish, or foggy—check your thyroid and Selenium status. Food-based Selenium is often enough, especially if you enjoy Brazil nuts or wild fish. Ladies in midlife and beyond: keep Selenium on your radar—especially if you have or suspect Hashimoto’s. Test, don’t guess. And remember: more is not better when it comes to trace minerals. 🎉 Final Reminder: Tight28 starts July 6—your chance to uncover hidden blocks like inflammation, organ dysfunction, and food sensitivities that may be sabotaging your progress. 🔗 www.tight28.com — let’s fix what’s really going on behind the scenes. 📍Share this episode with someone who loves fish, Brazil nuts, or just wants to stop being tired and cold all the time.

Tight28 starts July 6! This 28-day advanced program eliminates dairy, gluten, soy, and added sugar to reset your system, reduce inflammation, and finally move the needle on progress stalls. Learn more at 👉 www.tight28.com In this thought-provoking episode of Mastering Midlife, Joanne Lee Cornish connects three powerful studies that shine a light on the psychological, metabolic, and societal complexities around food, dieting, and body composition—especially in today’s world of quick fixes and hyper-palatable temptations. 💡 Here's what we cover: 🧠 The Minnesota Starvation Study Conducted post-WWII, this landmark study reveals the shocking physical and psychological toll of calorie restriction—even at 1,500 calories per day. Discover how restriction damages metabolism, distorts thinking, sparks binge behavior, and alters emotional health. 💭 The Hotel Worker Study This modern study shows how belief alone—without any behavior change—can lead to measurable improvements in weight, blood pressure, and metabolic markers. A fascinating dive into the science of self-perception and how we often sabotage ourselves by believing we're not doing enough. 🐀 The Rat & the Cheesecake Study When rats were exposed to ultra-palatable foods, their appetite regulators broke, and they ignored real food—even to the brink of death. This is the chilling parallel to modern food addiction, especially in people under 40 raised on processed foods. Joanne explains how food preferences are not just habits—they’re chemically wired responses that can be reprogrammed. 🧩 Key Takeaways: Dieting doesn't fail because of lack of willpower—it fails because of biological and emotional backlash. Belief systems directly impact health outcomes. Processed food has hijacked taste buds and disrupted our natural hunger signals—but it’s reversible with the right approach. Teens and adults alike need education, not more rules. 🔥 Plus, Joanne shares how these findings are shaping her upcoming Teenage Thrive program and how Tight28 provides real answers to chronic inflammation, fatigue, bloating, and stubborn body fat. 💥 Ready to go beyond the macros? Join the next round of Tight28, starting July 6. This is a deeper-dive body composition program covering not only nutrition, but also the roles of cardio, liver, kidney, and heart health in achieving your goals. 🖥️ Learn more and enroll at 👉 www.tight28.com

👉 Next Program: TIGHT28 starts July 6 – Aug 2 A powerful 28-day body composition reset for anyone experiencing stalled progress, inflammation, bloating, or hidden food sensitivities. 💻 Learn more: www.tight28.com Episode Summary: Have you looked in the mirror and thought, "Where did my butt go?" You’re not alone — and today we’re diving deep into why glutes seem to vanish in midlife, and exactly what you can do to get them back 🔥 From hormonal shifts to training mistakes, we're covering everything from fast-twitch muscle fibers to mTOR activation to reverse lunges done right. Whether you're a guy with "dead butt syndrome" or a woman watching your glute shelf flatten out, this one’s for you. What You’ll Learn in This Episode: 💪 The Real Reason Your Glutes Disappear Hormones, aging, and glute atrophy Lifestyle changes and “gluteal amnesia” Why your favorite activities may no longer be doing the trick 🔬 Glute Science 101 Why glutes are mostly fast-twitch muscle fibers How to train them for size and shape (hint: not with endless bar class pulses) Understanding hip extension, hinge mechanics, and muscle recruitment 🔥 Top Exercises for Glute Growth The truth about squats, deadlifts, reverse lunges, and Smith machine lunges Hip thrusts: when they work, and why they’re sometimes overhyped The art of hinging vs. bending over — don’t let your back take the hit! 📈 Progressive Overload Without Injury How to train glutes as a standalone body part Building effective supersets without constantly upping the weight Why variation can backfire — and when to stick to the same angle and hammer it 🥩 The Protein Equation How to trigger mTOR and stimulate muscle protein synthesis Why "I can’t eat that much protein" won’t get you results The leucine threshold you must hit if you want growth 🧠 Glute Focus & Activation: Real or Myth? Why the mental connection to your glutes is non-negotiable The only reason “glute activation drills” might still be worth your time 🧬 High Androgen Receptor Areas: Glutes, Delts & More Why your glutes are one of the most hormonally responsive areas of your body Which body parts are the hardest to grow — and why it’s not your fault 😬 Under-Recovery & Cardio Mistakes Why your post-leg-day run might be killing your gains The truth about combining cardio with glute hypertrophy goals How to structure your training for maximum growth and recovery Mentioned Programs: 🌟 TIGHT28 (Starts July 6): A full metabolic reset and advanced body composition program. Designed for those who eat well, train hard, but still feel stuck. 🧠 Includes: Deep dives into food sensitivities Gut, liver, and cardiovascular system insights Daily cardio strategy + 9 live coaching calls 🔗 Sign up at www.tight28.com 💪 Muscle Month Program: A detailed look at fast- vs. slow-twitch muscle fibers, hypertrophy science, and how to train with purpose. 📥 Request access or get the video: www.musclemonth.com Resources & Links: 📩 Need help with hinge mechanics or glute programming? Email Joanne at @jlcstrong 🎧 Subscribe to Midlife Mayhem on your favorite platform for more muscle, metabolism & mindset insights

🔥 What Is Inflammation—and Why It Matters for Fat Loss The Dates are now set for my next program TIGHT28 July 6 - August 2 Definition & Context Inflammation is a normal and essential immune response meant to be temporary and restorative. Chronic inflammation, however, is a constant internal stressor. It hijacks hormones, distorts metabolism, and impairs the body’s ability to burn fat effectively. This is a major reason people get stuck even when they feel like they’re “doing everything right.” Key Distinction Temporary post-workout inflammation = good. Persistent, systemic inflammation (often rooted in gut health) = problematic for fat loss and overall metabolic function. 🧬 Root Cause #1: Leaky Gut & Immune Activation What is Leaky Gut? Imagine your intestinal lining like a cheesecloth: it should only let fully digested nutrients pass into the bloodstream. With leaky gut, that lining becomes more like fishnet stockings—allowing undigested food particles and toxins to leak into the bloodstream. Immune Response Triggered The immune system sees these large food particles as foreign invaders → triggers an immune response → creates inflammation. This results in chronic immune activation every time you eat. Common Symptoms of Leaky Gut: Bloating Food sensitivities (especially to foods you frequently eat) Fatigue, puffiness, joint pain Food Sensitivity Tests Mislead Many foods test “red” not because you're truly sensitive, but because they're leaking into the blood undigested. Heal the gut, and sensitivities often disappear. 🧠 How Inflammation Derails Fat Loss Mechanisms Liver Dysfunction Inflammation causes insulin resistance in the liver, which misinterprets the insulin signal and starts producing and releasing more glucose. This elevates blood sugar even in the absence of food—undermining fat loss. Fat Storage vs. Muscle Loss Inflammation sends a protective signal: “Don’t burn fat; store it.” The body turns to breaking down muscle for energy—especially in arms and legs. Rapid weight loss often = high muscle loss if inflammation is present. Hormonal Disruption Leptin resistance: The brain doesn’t receive the signal that you’re full → increased hunger, slowed metabolism. Ghrelin dysregulation: Hunger signals spike; cravings worsen. Cortisol is elevated → promotes belly fat storage, muscle breakdown, and sleep disruption. Damaged Mitochondria Mitochondria (your energy generators) become sluggish in an inflamed environment. Result: Less energy, slower metabolism, reduced fat oxidation. Water Retention & False Fat Gain Aldosterone-driven fluid retention masks progress on the scale. People feel fatter even when losing weight—leading to discouragement. 🔍 Common Inflammation Triggers Processed foods (lack fiber, high sugar) Alcohol Environmental toxins (mold, heavy metals) Chronic stress & poor sleep Sedentary lifestyle Long-term medications Past infections or medical trauma 📏 How To Know If You’re Inflamed Visual & Physical Signs Waistline is > 50% of your height Constant bloating, puffiness, fatigue Chronic joint pain Difficulty losing fat despite eating well Key Blood Markers to Watch Marker What It Indicates Optimal Range HS-CRP Systemic inflammation <1.0 mg/L IL-6 Gut-driven inflammation <1.5 pg/mL TNF-α Insulin resistance, fat storage <2.8 pg/mL (lab-dependent) Homocysteine Methylation issues, inflammation <8 µmol/L Ferritin Iron stores; inflammation marker Women: 40–100 ng/mL Men: 50–150 ng/mL Vitamin D Immune modulation 50–80 ng/mL ESR Chronic inflammation (non-specific) <20 mm/hr GGT Liver inflammation Women: <30 U/L Men: <50 U/L 🧩 The Plateau Trap: Why “Clean Eating” Alone Doesn’t Cut It People often change their diet and still plateau. Why? Because inflammation hasn’t resolved yet. This is not a sign to give up. It’s a sign to dig deeper. 💡“The obstacle is always pointing to the solution.” When inflammation is present, fat loss results can be delayed. That’s why education—understanding what’s happening—is everything. Where to find all of my coaching programs www.jlcstrong.com Not sure where to start? [email protected]

Thyroid Trouble or Pre-Diabetes? Why Your A1C Might Be Lying to You If you’re a woman in midlife and just got lab results showing thyroid issues and a rising A1C, this episode is a must-read. Whether you’re premenopausal or postmenopausal, it’s more common than you think—and far too often misunderstood by conventional care. Visit www.JLCstrong.com to explore my full library of self-study programs and subscribe to be notified when my next live program—Mastering Midlife—opens. 💥 What’s Going On When Thyroid & A1C Are Both Off? You're doing everything "right"—eating well, exercising regularly, staying consistent. Then your blood work comes back and it knocks the wind out of you: TSH is high TPO antibodies are present And your A1C is suddenly 5.9, 6.1… maybe even 6.4 This suggests you’re pre-diabetic—or worse—diabetic, even though your fasting blood glucose looks perfectly normal. What gives? Let’s break it down. 🧠 Why Low Thyroid Can Raise A1C 1️⃣ Slowed Glucose Clearance Thyroid hormones—especially T3—help your body move glucose out of your blood and into your cells. When your thyroid is sluggish, glucose lingers longer in the bloodstream, raising your A1C. 2️⃣ False-High A1C from Red Blood Cell Turnover A1C is your 3-month blood sugar average, based on how much sugar sticks to your red blood cells. Hypothyroidism slows red blood cell turnover, so they live longer and pick up more sugar. This creates a falsely elevated A1C even if your actual blood sugar is low. 🔎 Example: One woman had a blood glucose of 85 but an A1C of 6.1%. Her thyroid was sluggish, which explained the mismatch. 3️⃣ Increased Insulin Resistance Low thyroid can impair insulin sensitivity in muscle and fat cells, meaning glucose doesn’t get cleared as easily, and more stays in circulation. Result? A higher A1C. 4️⃣ Impaired Liver Metabolism Your liver converts T4 to T3. A sluggish thyroid impairs this conversion and slows liver glucose regulation. The result is even more chaos in your blood sugar balance. 🧪 Key Thyroid Labs to Watch Lab What It Means Ideal Range TSH Stimulates thyroid hormone 1.0–2.0 mIU/L Free T3 Active hormone for metabolism, mood, energy Higher end of normal Free T4 Storage form of thyroid hormone Should be adequate for T3 conversion Reverse T3 Blocks Free T3 activity Should be low TPO Antibodies Signals Hashimoto’s Should be undetectable 👉 High TPO antibodies = Hashimoto’s risk 👉 TSH high + Free T3 low = classic underactive thyroid 📉 How Hashimoto’s Plays Into It Hashimoto’s is an autoimmune thyroid condition, common in midlife women. Your body attacks its own thyroid tissue, often triggered by: Gluten sensitivity Gut permeability (leaky gut) Stress and nutrient deficiencies 💡 Tip: Gluten-free is often essential for Hashimoto’s. Your immune system may attack gluten—and mistakenly attack your thyroid because the tissue looks similar. 🍬 What About A1C? A1C % What It Means < 5.7% Normal 5.7–6.4% Pre-diabetic 6.5%+ Diabetic 🛑 BUT: If your glucose is normal (85–95) and your A1C is elevated, don’t panic yet. Check your thyroid—it may be giving you a false high A1C. 🧬 What To Do If This Is You Ask for these labs in your next blood panel: Free T3 Free T4 TSH TPO antibodies A1C Fasting insulin (not typically included—ask for it!) Track your blood sugar using a CGM or monitor like Stelo This will confirm your real-time glucose levels. Support your thyroid and metabolism through: Adequate protein intake Smart resistance training Healing your gut (especially if Hashimoto’s is present) Key nutrients: Selenium, zinc, iodine, magnesium, vitamin D Consider a functional medicine doctor or endocrinologist if your primary provider doesn’t address the thyroid–A1C connection. 🧘‍♀️ You’re Not Broken. You’re Just Not Being Told the Full Story. I see this every single month—fit, responsible women being told they’re pre-diabetic without an accurate explanation. This podcast—and my programs—are here to help educate, clarify, and empower. If this resonated with you, visit www.JLCstrong.com to: ✅ Explore my self-study programs ✅ Sign up for updates on my next live coaching round of Mastering Midlife ✅ Learn how to read your own labs and reclaim your body confidence 5 amino 1 mq back in stock

Midlife Mayhem – Episode: Midlife Injuries That Seem to Come Out of Nowhere (But Don’t) 🔎 Episode Summary “One day you’re fine… the next day you can’t hook your bra.” Welcome to the midlife mystery of sudden injuries—shoulder pain, hip twinges, numbness, plantar fasciitis, and everything in between. But here’s the truth: these injuries didn’t come out of nowhere. In this episode, Joanne breaks down the hormonal, postural, and biomechanical shifts that cause midlife bodies to start feeling broken—especially if you’ve been training hard, sitting too long, or ignoring your glutes. You’ll learn the real culprits behind frozen shoulders, glute tears, SI joint pain, stress fractures, and why perfect form + full range of motion + muscle activation is everything. This is the episode that explains why the aches you’re feeling might be hormonal, preventable, and fixable—if you know what to do. 🧠 What You’ll Learn Why estrogen decline = less collagen, more inflammation, slower healing The silent creep of “inflammaging” and how it sets the stage for chronic injuries Why shoulder pain might actually be bicep tendon overload (and not your rotator cuff) The #1 mistake women make when they get injured: avoidance Frozen shoulder: how to spot it, what triggers it, and why it’s reversible Gluteal tendinopathy: hip pain explained—and how to tell if it’s your glutes, piriformis, bursa, or spine The truth about posterior chain imbalances and why glutes don’t fire for most people Plantar fasciitis and the calf-glute-foot connection no one talks about How poor pelvic placement ruins glute training (with an at-home test!) Wrist and thumb pain in women: what walkouts and knuckle push-ups reveal Hamstring tendinopathy: that dull ache under your sit bone—how to load it properly Runner’s knee, SI joint dysfunction, and why balance and ankle mobility are game changers The danger of ignoring stress fractures (especially with low calorie cardio junkies) Why impact training is vital in midlife (and doesn’t have to be scary) 🕒 Timestamps 00:00 – Intro: That mysterious midlife injury 02:30 – Estrogen, inflammation, and tendon resilience 06:10 – Frozen shoulder: signs, triggers, and what not to do 10:50 – Why you must train upper body, even with pain 13:25 – Gluteal tendinopathy, bursitis, piriformis, and lumbar pain 20:05 – Glute strength and why most people do it wrong 23:40 – Stretching injuries? When “good intentions” go bad 26:10 – Plantar fasciitis and glute/calf imbalances 30:30 – Foot position during lunges: the hidden saboteur 33:15 – Ankle mobility and how tight ankles trick your squat 36:45 – SI joint dysfunction: jammed pelvis and hypermobility 40:10 – Strengthen your core with anti-rotation exercises (Pallof press!) 43:00 – Hamstring pain vs. glute: eccentric loading 101 48:20 – Runner’s knee: quad dominance and menopause instability 52:10 – Wrist/thumb pain and what your walkout says about your joints 56:00 – How training glutes incorrectly ruins balance and progress 58:50 – Stress fractures and the cardio/calorie deficit trap 1:01:00 – Plyometrics, mini-jumps, and why bone health needs impact 1:03:20 – Final message: It didn’t come out of nowhere… but you can fix it 💥 Key Takeaways Avoiding movement causes more problems than it solves—protecting an injury often leads to more dysfunction. Training glutes isn’t enough if your pelvis is misaligned. Test it. Fix it. Then build strength. Ladies over 40: Stop assuming pain is just "aging." Know what’s really going on and train smart. Wrist pain in walkouts = a red flag. So is using your fists. Impact matters. Strength is vital—but loading your bones (gently!) keeps them strong. 📩 Want Help Fixing What Hurts? Email: www.jlcstrong.com

Episode Title: How Much Muscle Can You Really Lose? Host: Joanne Lee Cornish 📍 Listen on all platforms → www.jlcstrong.com 💊 My go-to compound → www.5amino.com 🔎 Episode Summary In today’s episode, I’m diving into a conversation that isn’t talked about enough, but it’s absolutely critical for anyone trying to lose weight—especially in midlife. We all talk about fat loss, scale victories, and appetite changes… but what most people forget is muscle—and just how fast it can vanish when you’re not eating or training properly. Whether you’re doing extended fasts, on GLP-1 medications like Ozempic, or just not eating enough due to stress or appetite loss, this episode is going to show you what’s really going on with your lean mass—and why preserving muscle needs to become your #1 goal. 🧠 In This Episode, I Cover: 🕒 How fast can you actually lose muscle? It might surprise you, but muscle loss can begin within just 48 hours of not eating, especially when protein intake is low and you're not resistance training. Your body runs out of stored glycogen, and to keep glucose in your bloodstream, it starts converting your own muscle into glucose through a process called gluconeogenesis. Yes, that sounds awful—and yes, it’s real. 🧍 Two people, same age, same situation—very different outcomes Let me paint two scenarios: Person A isn’t eating much and isn’t training at all. In just 2 weeks, they might lose 1–2 pounds of muscle or more—particularly if they're on a water fast, an extreme diet, or a GLP-1 medication with severe appetite suppression. Person B also isn’t eating much, but they are lifting weights three times a week. That muscle loss? Drastically reduced. We're talking about maybe 0.2 to 0.6 pounds lost over the same time period. The only difference? Exercise. The act of resistance training tells the body, “Hey, I need this tissue—don’t break it down.” That’s the power of movement, even when food is limited. 💪 Muscle is lost quickly… but it builds back slowly—especially after 50 Now here's the hard part: Even if you're training consistently, sleeping well, and eating plenty of protein, most people over 50 will only gain 2–4 pounds of muscle a year—and that's best case scenario. I know this firsthand because I train harder than 95% of people my age, and even I’m just hanging on. So if you lose 2 or 3 pounds of muscle during a restrictive phase, you're potentially undoing a full year’s worth of progress in just a few weeks. That’s why muscle preservation is not optional. It’s essential. ⚠️ Why “I’ll build it back later” is a lie you can’t afford to believe This is especially dangerous with GLP-1 medications like Ozempic. When you first start, your appetite is often completely gone. That might sound like a dream at first—but what you're not eating is protein, and what you're not doing is training hard (because these meds can zap your energy). So yes, the weight drops. But you're not just losing fat. You’re losing water and muscle—the stuff that gives your body shape, stability, and metabolic power. And if you don’t make deliberate choices to protect your muscle, you won’t get it back easily—if ever. 🧬 Let’s talk solutions: 5-Amino-1MQ This is where 5-Amino-1MQ comes in. It’s a research compound I’ve used for years and now offer at www.5amino.com. It doesn’t work by suppressing your appetite—instead, it helps preserve muscle and improve fat metabolism at the cellular level by inhibiting NNMT, an enzyme that increases with age and makes fat loss harder and muscle loss more likely. Here’s what 5-Amino does: Preserves muscle mass, even in a calorie deficit Reduces fat cell size, even without weight loss Slows fat creation (lipogenesis)—even in a calorie surplus Increases NAD+, a longevity molecule that declines with age Reduces inflammation, which is huge for recovery and joint health This is body composition support—not just scale weight manipulation. It’s what I use. It’s what I recommend for anyone who wants long-term results without wrecking their metabolism. 🛒 Available now at www.5amino.com Note: 5-Amino-1MQ is sold for research use only. 📚 My Self-Study Coaching Programs Are Now Live If you're ready to get serious about changing your body—and you're the kind of person who wants to understand what you're doing, not just follow random rules—then good news: All my programs are now available in self-study format at www.jlcstrong.com You can learn on your schedule and follow a structured, proven path with real education—not fluff or fads. Here’s what’s currently available: Signature Weight Loss Program – Foundational coaching on metabolism, blood sugar, hormones, and sustainable fat loss Muscle Mastery – My deep dive into building and preserving muscle after 40 Tight28 – An advanced fat loss program that emphasizes timing, metabolism, and composition 5JP Creek Shred – Fast results with smarter strategies (client favorite) Midlife Mastery – For those dealing with hormonal shifts, mindset blocks, and midlife cha

🎙️ Midlife Mayhem – Episode: Why Alcohol Lowers Blood Glucose (And Why That’s NOT a Good Thing) 📅 Date: May 15, 2025 🎧 Host: Joanne Lee Cornish 🔎 Episode Summary In today’s episode, we flip the script on everything you thought you knew about alcohol and blood sugar. Did you know drinking can flatten your blood glucose instead of raising it? That’s not a pass to drink margaritas guilt-free—far from it. Joanne breaks down what really happens when alcohol hits your liver, how it hijacks fat loss, and why middle-aged men and women need to be especially cautious, especially if you're fasting, on GLP-1 meds, or chasing fat loss goals. This episode is packed with decades of experience, practical science, and the real reason alcohol might be sabotaging your progress—even when your blood sugar monitor says you’re in the clear. 🧠 What You’ll Learn Why alcohol can lower or flatten your blood glucose (and why that’s misleading) What really happens inside your liver when you drink Why fat burning stops cold when alcohol is in your system—even if your blood sugar looks “normal” The myth of "clean spirits" and why they still shut down lipolysis How alcohol affects insulin-sensitive people, especially in a fasted state The hidden dangers of combining GLP-1 medications and alcohol Why middle-aged bodies handle alcohol differently (slower breakdown, greater impact) The difference between daily drinking vs. occasional binge drinking (with a side of sarcasm 😉) 🕒 Timestamps 00:00 – Intro: Three episodes coming soon! 01:25 – Alcohol and blood glucose: Why it doesn’t spike 04:12 – How the liver manages blood sugar and fat 07:20 – Alcohol’s priority: Why everything else shuts down 10:05 – Lipolysis and vodka: The 75% myth explained 12:10 – “But it’s just clean spirits” – Not so fast 14:00 – What CGMs don’t show you about alcohol 16:50 – How alcohol tricks people trying to lose fat 19:30 – Risks for hypoglycemia and those on GLP-1 meds 21:45 – Midlife metabolism + alcohol = double trouble 23:30 – Final thoughts and how to work with Joanne 📩 Want to Work with Joanne? Email: [email protected] Share your goals, your roadblocks, and what you dream of achieving—and get the expert help you deserve. 🔥 Related Episodes Coming Soon Thyroid & A1C Confusion: Why “healthy” midlife women are seeing prediabetic numbers Midlife Injuries: The aches that show up out of nowhere—and how to prevent them

🎙️ Midlife Mayhem Podcast: Why I’m Still So Passionate About the 21-Day Signature Program 🚨 Registration is closing soon! We kick off Sunday, May 11, and this is the ONLY time I coach this live in 2025. Don’t miss it! → www.21DaySignature.com 🔥 Episode Overview: I’ve stayed passionate about this work for over 30 years—not because it’s always new, but because it’s always true. When what you do genuinely changes lives, that passion doesn’t fade—it deepens. I’m not chasing shiny trends or reinventing myself every year. I’m committed to mastery. The science evolves, people evolve, and so do I—but the core of what I teach still solves real problems. That’s what keeps me fired up. The aha moments, the clarity, the impact—that never gets old. That’s why I still show up, fully invested, every single time. In this episode, I dive into why the 21-Day Signature Program still lights me up—even after coaching it so many times—and why it continues to be the cornerstone of everything I teach. This isn’t just a weight loss program. It’s the foundation. It’s where people finally understand their bodies, lose the confusion, and start building something that lasts. 🧠 The Program That Starts It All This program isn’t just about weight loss—it’s about understanding how your body actually works. Most people come into it feeling confused, overwhelmed, or stuck. They’ve been on every diet, tried every shortcut, and still feel like they’re spinning their wheels. And that makes sense—because they’ve been collecting a thousand puzzle pieces from social media, Google, and random experts, but no one ever shows them how to build the actual picture. In this program, I show you exactly how those pieces fit together. We start with what I call the corner pieces—the foundational stuff that’s usually ignored because it’s not sexy. Things like: Stress and cortisol Sleep quality Blood sugar regulation Food quality and digestion No one’s making flashy reels about those topics, but without them, nothing else works. Once those are in place, we build the straight edges—core principles about how weight loss actually works, how macronutrients behave, how fat is stored and burned, what cravings really mean, and why your liver, mitochondria, and hormones matter more than your calorie tracker. From there, we layer in the more detailed puzzle pieces: things like fasting (and when it’s a terrible idea), exercise timing, blood glucose monitoring, cravings, inflammation, meal structure, and body fat patterning. By the end, you’re not just “trying harder”—you’re thinking clearer. You understand what your body needs and why. That’s powerful. 💡 The Lightbulb Moment Everyone Talks About There’s usually a moment—often in the second live Zoom call—when everything clicks. I do a specific segment where I tie several concepts together, and it’s like I can feel the inhale from people on the call, even through the screen. You can literally hear the “ohhh” moment, like someone just opened a door. They realize: 🔹 Their body isn’t broken. 🔹 The weight isn’t stuck. 🔹 They’ve just been looking at the wrong part of the puzzle. That clarity is what makes this program so special—and so effective. People walk away not just with a plan, but with real understanding. And when you understand your body, you stop fearing it. That’s where lasting results come from. 🧩 Why Most People Are Stuck (And Don’t Know It) Here’s what most people are doing: They’re collecting a bunch of disconnected facts. They heard fasting is great, someone else said to avoid carbs, a TikTok told them lemon water burns fat, and their friend’s wearable says their sleep is trash. They’ve got all the pieces... but they’re upside down, scattered, and they have no idea what picture they’re trying to build. That’s where coaching and structure come in. I don’t just give you more pieces—I show you how to build the puzzle. That’s why people see results, not just for 21 days, but for years afterward. ⛔ Why You Shouldn’t Skip the Foundation Yes, I have more advanced programs—Muscle Month, Type 28, Mastering Midlife—and they’re incredible. But none of them go back to fully explain the core material. There just isn’t time. So when someone jumps in at that level without doing the 21-Day Program first, they miss so much. This program is where I break it all down: ✅ Protein, carbs, and fat—how they work in your body ✅ How food becomes fat (and how to stop it) ✅ What cravings really are—and how to fix them ✅ Fasting, meal structure, fat patterning, and blood glucose ✅ Why loose skin happens, how to support the liver, and what your mitochondria need ✅ How to build meals for your goals—and adjust them as your body changes I can’t reteach all of that in my other programs. That’s why I’m constantly nudging people back to this one. 📅 The Logistics (aka Everything You Get) 🗓️ Program Dates: May 11–31, 2025 📞 7 Live Coaching Calls: Sundays, Wednesdays, and Saturdays 📹 50+ Pieces of On-Demand Content: Available on the pl

🎉 ONE WEEK LEFT! Registration closes in just 7 days for the 2025 21-Day Signature Weight Loss Program — and this year, it's better than ever. New topics, an entire content library (don’t ask me how long that took 😅), and a deeper focus on sustaining results — because the real fear isn’t losing weight… it’s wondering if it’s all going to come back. 👉 www.21daysignature.com — join us before the doors close! 🎙️ Midlife Mayhem Podcast – NEW EPISODE OUT NOW! 💥 "Will Too Much Protein Make You Fat? NOPE. Here’s Why." Click to listen on your favorite platform: MIDLIFE MAYHEM 🎙️ Midlife Mayhem Podcast – NEW EPISODE 🔬 “Will Too Much Protein Make You Fat? The Science Says No (and Here’s Why)” 🎧 Listen on your favorite platform → www.joanneleecornish.podbean.com This episode is a deep dive into one of the most persistent myths in fat loss: “If I eat too much protein, won’t it just turn into fat?” Short answer: No. Long answer? Buckle up. 🧱 The Brick Fire Analogy (and Why It Matters) Protein is not like carbs or fat. It’s not a fuel. Carbs = Paper: Quick-burning energy. Fat = Wood: Slower-burning, steady energy. Protein = Bricks: You don’t light bricks on fire. You build with them. 🧪 Why Lean Protein Doesn’t Become Body Fat Let’s break down the impossible obstacle course your body would have to run just to store lean protein as fat: Deamination – Strip off the nitrogen from amino acids Gluconeogenesis – Convert the remaining carbon skeleton into glucose Lipogenesis – Turn that glucose into triglycerides Fat Storage – Shove it into adipose tissue That’s four major metabolic hurdles—none of which your body wants to do unless it’s in a massively overfed state with full glycogen stores, low energy output, and absolutely nothing else to burn. 🔥 Gluconeogenesis Explained (Finally) Gluconeogenesis = “creating new glucose” from non-carb sources like amino acids. This only happens when: You’re not eating carbs Liver and muscle glycogen are depleted You’re in fasting, ketosis, or intense prolonged exercise Even then? It’s just making enough glucose to keep red blood cells and your brain alive — not store as fat. You’re running on backup fuel, not excess. 💥 Thermic Effect of Protein Protein has a 20–30% thermic effect, meaning up to 30% of its calories are used just to digest it. Compare that to fat (3%) and carbs (5–10%). So your 100-calorie chicken breast? Only 70–80 of those calories are actually available to the body. 🍽️ Protein, Appetite, and Hunger Signals Amino acids from protein stimulate satiety hormones like GLP-1, leptin, and suppress ghrelin. That “I’m starving at night” feeling? Often due to low daytime protein intake. One client dropped her protein slightly — boom, evening cravings returned. She brought it back up — hunger disappeared. 📉 Real Story, Real Results A client "stuck for months" dropped 10 pounds in 5 days in my Peak Week program. No supplements. No starvation. Just food used correctly — and yes, high protein was key. Her body wasn’t broken. It was just operating in the wrong environment. 🙅‍♀️ “But I Can’t Eat That Much Protein…” That’s fine — but don’t expect the body composition or results of someone who does. This isn’t about what you “like” to eat. It’s about what your body needs for change. Want the results? Meet the requirements. 📚 Inside the 21-Day Signature Program We go deeper into all of this: How much protein you actually need (based on body comp goals) Why aging increases your protein requirements The real science behind hunger and metabolism Why protein changes everything — from energy to cravings to mood to muscle 🗓️ We begin May 11th. Doors close May 8th. 👉 www.21daysignature.com 💬 Final reminder: Protein isn’t the problem. It’s usually the missing solution.

MIDLIFE MAYHEM is available on all podcast platforms - click this link and choose yours CLICK HERE Today we’re diving into a topic that hardly anyone talks about — and when they do, they often get it wrong: testosterone for women. Most people think testosterone is a ‘male hormone,’ but the truth is, women absolutely need it too — for your brain, your bones, your energy, your mood, even your body composition. We’re going to break down why testosterone is critical at every age, how to know if you’re low, the different ways you can take it, why some doctors avoid prescribing it, what happens if you take too much, how it affects everything from your bones to your brain — and I’ll also touch on some fascinating new research that’s flipping the old myths upside down." If you have any body composition concerns, the place to start with me is the 21 Day Signature Weight Loss Program, which is offered once a year and is starting very soon May 11 - 31 What often happens in my coaching is People just do the 5 Day Peak Week Shred - great results but don't know how to continue People jump into Muscle Month - but don't fully understand fat loss People only do Mastering Midlife - a big program and a lot to take in if they haven't done the foundational Signature Program I strongly encourage you to click this link to at least see what we are going to cover in the Signature Program www.21daysignature.com OK - back to testosterone! Segment 1: Testosterone Through the Ages "Let’s start with how testosterone changes across a woman’s life. In your late teens and early 20s, your testosterone is at its peak — somewhere around 30 to 50 ng/dL. And honestly, you probably never thought about it because estrogen and progesterone were also sky-high, giving you energy, confidence, muscle tone, and drive. But here’s the kicker: testosterone starts to decline in your late 20s to early 30s, silently. By the time you hit your 40s, you could be down to half of what you had in your 20s. And after menopause? Many women’s testosterone drops so low it’s barely measurable. Why does that matter? Because when estrogen and progesterone also fall, testosterone has to do extra work. It becomes one of the last hormones keeping you sharp, resilient, and metabolically active. So yes — you may actually need more testosterone in your 50s than you did in your 20s — not less." Segment 2: Symptoms of Low Testosterone "Wondering if your testosterone might be low? Here are the big symptoms I look for in clients: Unexplained fatigue — even if you’re sleeping. Loss of muscle tone or difficulty building muscle. Brain fog, forgetfulness, or that 'what did I come in here for?' moment. Low libido, painful sex, or emotional detachment. Increased belly fat, even with no big diet changes. Mood swings, irritability, or loss of drive and motivation. And the sneaky thing is — these symptoms often get brushed off as ‘just aging’ or ‘just perimenopause.’ But low testosterone might be the missing link." Segment 2.5: Total vs. Free Testosterone + Lab Ranges "Let’s talk labs — because the numbers matter. When you get bloodwork done, you’ll usually see two testosterone values: ✅ Total Testosterone ✅ Free Testosterone Total testosterone measures all the testosterone in your blood — including what's bound to proteins like SHBG. Most of it is inactive. Free testosterone is the small percentage that’s actually usable by your body — the active form. Most women feel best when: Total testosterone is between 50 and 100 ng/dL Free testosterone is between 2 to 5 pg/mL Now here’s the problem: Many women get told they're ‘normal’ at 10 or 12 ng/dL total, but they feel awful — zero energy, low sex drive, brain fog. And their doctors say, “You’re fine.” Wrong. That might be technically normal — but it’s not optimal. You need to look at both total AND free levels, plus SHBG, which can trap your testosterone and make it unusable. In short: Total T shows what’s in the tank. Free T shows what your engine actually gets to use." Segment 3: How Women Take Testosterone (Cream, Injection, Pellet) "There are three main delivery options for women: 1. Creams or Gels Compounded for women, applied to thin skin like inner arms or thighs. Absorbed through the skin, bypasses the liver. Easy to adjust dose — very smooth and consistent. This is my top choice for most women. 2. Injections Tiny doses, like 2 to 5 mg once or twice a week. Absorbed quickly. May cause a “peak and trough” feeling — high energy then a crash if the dose isn’t balanced. Some women love it, others feel a bit up and down. 3. Pellets Implanted under the skin every 3–6 months. Sounds convenient… but if the dose is too high, you’re stuck with it. Can cause acne, mood changes, and unwanted hair if overdone. Best for women who have already dialed in their ideal dose with cream or injections. Also — testosterone pills aren’t commonly used in women. They’re processed by the liver and can raise liver enzymes or affect clotting — so they’re generall

2 weeks until the Signature Weight Loss Program kicks off! 🏁 Check it out at www.21DaySignature.com — doors are closing soon! May 11- 31 Whats new for 2025 Content Library - over 50 pieces of pre recorded content, full access for 6 months New topics for 2025 How to read your own blood work Mitochondria - how it impacts your energy and body composition Bacteria and your "fat memory" MAY 11 - 31 - full details MIDLIFE MAYHEM - available on all podcast platforms, click the link to find the one you use 🎙️ Today's Episode: The Gut-Weight Connection — How Your Bacteria Control Your Fat Storage (and How to Rewire Them) Hey everyone, welcome back to Midlife Mayhem! I'm Joanne, and today, we're diving into something that could completely change the way you think about weight loss. 👉 It's your gut microbiome. 👉 And more specifically — how the balance of bacteria living inside you can either keep you lean or lock you into fat storage, no matter how disciplined you are with your diet. We all know weight loss isn’t just about calories. One of the biggest missing pieces for most people is gut health — and it’s critical. Inside your intestines, there are trillions of bacteria working all the time. And these bacteria fall into two important groups: Some bacteria promote fat storage Some bacteria promote fat burning In people who are overweight, there's often a dominance of bacteria like Firmicutes (FIRM-ih-cue-tees), which are incredibly good at extracting more calories from the food you eat and storing that energy as body fat. In leaner individuals, there's usually a higher presence of bacteria like Bacteroidetes (back-tear-ROY-deh-tees), which support better energy usage, lower inflammation, and easier fat loss. 👉 Simply put: More Firmicutes = more fat storage. More Bacteroidetes = better fat burning. This is not a theory. In a landmark study (PLOS Genetics 2016, Zhernakova et al.), researchers could predict who would gain or lose weight just based on gut bacteria — even before the participants started changing their diet. It wasn't calories. It wasn't cardio. It was the internal environment that mattered most. How does the gut become a fat-storing machine? When you eat a highly processed diet — low in fiber, low in real foods — you feed the wrong bacteria and starve the good ones. Over time, this environment programs you to: Crave more junk Absorb more calories from food Store more fat Struggle with low energy, inflammation, and even insulin resistance And even if you start “dieting,” if the gut is still dominated by the fat-storing bacteria, results are slower, harder, and often temporary. Here's the great news: 👉 Your gut environment can change — and it can change fast. You can tip the balance back toward fat-burning bacteria with simple strategies like: ✅ Eating more prebiotic fibers (FOS, inulin, green banana resistant starch) ✅ Eating a greater diversity of plant foods ✅ Reducing processed food and sugar intake ✅ Staying consistent long enough for the microbiome to reset -THE KEY! You are literally training your gut bacteria — like a garden. Feed the good, starve the bad, and they will multiply or disappear accordingly. But what if you don’t like high-fiber foods right now? Let me reassure you — food preferences change very quickly with exposure. Think about coffee. First time you tasted it? Probably hated it. First sip of wine? Probably wanted to spit it out. First bite of dark chocolate? Probably thought it was awful. And yet today, many of us love these things — because exposure changes preferences. You didn’t need to choke down coffee for two years to start liking it. You just needed small, repeated exposures — and your brain adapted. Healthy foods are no different. Quick story about Kevin: When I met my husband, Kevin, he didn’t eat vegetables. He certainly didn’t eat fish. For years he said, "I don’t like fish, I don’t like fish." Then one day he tried salmon — and it wasn’t bad. He had it again. Now? He eats salmon every single day without hesitation. It didn’t take years — it took a few exposures. The same thing can happen for you — or for your kids — even if healthy food feels unappealing at first. You’re not broken. You just need to trust the process. Why gut health is EVERYTHING for lasting fat loss: If you don't rebuild your gut microbiome, you're fighting an uphill battle — no matter how good your diet looks on paper. You can’t supplement your way out of a damaged gut. You can’t macro-count your way out of inflammation and dysfunction. You have to change the environment inside you — permanently. When you fix the gut: Cravings get easier Fat storage slows down Energy improves Your metabolism becomes your ally, not your enemy This is exactly what we're tackling in the 21-Day Signature Program. This updated 2025 version includes: 🔥 Gut health protocols to shift your microbiome toward fat burning 🔥 Mitochondrial health training (so you know why you're tired and how to fix it) 🔥 Blood work interpre

🚨 THE 21-DAY SIGNATURE WEIGHT LOSS PROGRAM STARTS MAY 11! 📅 May 11 – 31, 2025 If you care about your body composition, your metabolism, and not rebounding—you cannot miss this. 👉 www.21DaySignature.com Even if you're just curious, at least click the link. You’ll be sick if you miss it. 🎙️ Podcast Show Notes – Episode: April 22 Topic: Set Points, Plateaus & Rebounds — What’s Really Going On In today’s episode, Joanne dives deep into the most frustrating part of weight loss: when the body won’t budge, when the weight comes back, and when you feel like your body is fighting you. This episode is for you if: You’ve plateaued and feel like your metabolism is broken You’ve lost weight but are terrified it’ll come back You’re stuck in the same 10-pound cycle You’re on (or considering) weight loss meds and worried about what happens next 💡 What You'll Learn: ⚖️ Set Points & Plateaus: What a set point is and how it silently controls your weight Why most diets start on a set point and end on a plateau Why pushing harder (more cardio, fewer calories) actually backfires 🔥 Metabolic Adaptation Explained: Why the body adapts to restriction and slows fat loss How fat burners and overtraining create long-term damage Why even competitors doing "everything right" still get stuck 🚨 The Truth About Rebounds: Why the rebound is so aggressive after prolonged restriction What LPL (Lipoprotein Lipase) is and how it triggers fat regain The role of NEAT (non-exercise activity thermogenesis) in metabolic slowdown How body shape permanently changes from repeated weight loss cycles 🧠 Psychological Impact: The identity crisis when you rebound after success Why confidence (or lack of it) drives behavior The concept of regress before you progress when mastering body composition 🧬 Joanne’s Personal Insight: Joanne shares her own journey post-bodybuilding, the rebound battles, and how it took 18 months to truly create a new set point without ever over-restricting again. Her take? Extreme environments create extreme backlash. The goal is a lifestyle you can sustain without fear. 💥 KEY TAKEAWAY: If you don’t understand how you lost the weight, you will always fear its return. But when you understand the process and create the right environment—you win. That’s what the 21-Day Signature Weight Loss Program teaches. It’s not about dieting. It’s about understanding. 🧪 Upcoming Podcast Topics: Protein Basics (yes, we're going back to the beginning!) Overtraining: How to Recognize & Avoid It Mitochondrial Health – What it is and why it's the future of longevity 🛒 Product Plug: 🔥 5-Amino-1MQ is back in stock! Find it at www.TheShrinkShop.com. If you don’t know what it is, Google: 5-Amino-1MQ + Body Composition + Longevity — or better yet, DM Joanne. 💌 Want Help? Not sure which of Joanne’s programs is right for you? 📩 Email : [email protected] Tell her what’s going on — she might just send you a personalized video response. 📍Subscribe to the podcast, share it with a friend, and remember… Your body isn't broken — it’s waiting for you to stop guessing and start understanding. Dont miss the SIGNATURE WEIGHT LOSS PROGRAM - the program that started it all www.21daysignature.com May 11 - 31

💥 Is Insulin the Devil? 💥 You might have heard insulin gets a bad rap in the weight loss world, but guess what? It's not the villain it's made out to be! 🤯 Insulin is simply the hormone that reacts to the environment YOU create. Yes, insulin is known as the fat storage hormone, but here’s the twist—when used correctly, it can be your best friend! ✨ Here’s how it works: Insulin is a transporter—it transports glucose and amino acids into muscle, fueling muscle growth. Yes, insulin can store fat, but it can also store glucose in muscle—and that’s where you want it! 🔑 Key Truth: In a high insulin state, your body can’t access stored fat. Insulin essentially locks the fat in the storage cell, making it impossible for the fat to be burned. Think of it like a keypad lock—without the right code, that fat can’t get out. 🔒 🛑 Why Insulin Can be a Game-Changer 🛑 Inactivity + overconsuming carbs = Muscle gets full, and any excess glucose goes straight to fat storage. But when you use insulin after exercise or before sleep, it can help build muscle by pushing glucose and amino acids into the muscles you want to grow. 💪 The truth? Insulin is muscle protective and muscle building when used right. Don’t be scared of it—learn to harness its power! 💥 🔥 The Insulin “Trick” You Need to Know 🔥 If you're eating in a slight deficit, staying active, and getting enough protein, insulin won’t be your enemy. It’s all about the environment you create for your body! 🌟 Here’s a pro tip: If you’re trying to build muscle or prevent muscle breakdown, carbs at night (just a small amount) can help protect your muscles while you sleep. This works like magic, especially if you’re in a high cortisol state (hello, stress!). 😴 💡 How Insulin Works in Weight Loss Meds 💡 Weight loss medications that increase insulin can actually work by elevating insulin only after meals, not in a fasted state. So, they don’t keep you in a high insulin state all the time, which is what can lead to insulin resistance. 👌 But remember, it’s not just about calories—carb consumption is key! Even with weight loss meds, if you're still over-consuming carbs, that won’t serve you long-term. 🛑 🧠 Let’s Get Simple 🧠 When you create an environment where insulin is just doing its job, it will help you build muscle and store energy the right way—without it turning into fat. But if you keep it in overdrive, you’ll end up with insulin resistance. Not good. I break this all down in my Signature Weight Loss Program, starting May 11th. If you're ready to unlock the code for fat loss and muscle building, it’s time to get the right environment for your body! 💥 Real Talk: At the end of the day, the solutions are simple—understand how your body responds to insulin, and adjust accordingly. Know the right habits, the right environment, and you’ll sustain your results in a way that feels natural and joyful! 😎 🌟 Want More? 🌟 If you’re ready to take control of your body composition and ditch the fat loss fear, join my programs: 21 Day Signature Weight Loss Program (May 11–31): A power-packed, science-backed program designed to teach you exactly what you need for lasting results. Muscle Month (available as self-study anytime): A deep dive into building muscle, perfecting posture, and mastering nutrition. For more info, head over to 21daysignature.com or email me at [email protected] to chat about your best starting point!

🎙️ Welcome to Midlife Mayhem! 🎙️ Today, we're diving into Posture! 🧍‍♀️🧍‍♂️ A topic that comes up often, and one that is so important for all of us—especially as we get older! So here’s the deal: Posture is either good or bad, there's no in-between. Good posture is all about awareness and making small, intentional changes. Quick plug - the next live coaching program is my SIGNATURE WEIGHT LOSS PROGRAM (may 11-31)- 21 days for those who want to understand, enjoy and sustain weight loss www.21daysignature.com I'll be handing it over to myself to play a recording from my Muscle Month program. This is one of the two posture recordings in the program, and it’s packed with valuable info on how you can improve your posture, ANYTIME. In this episode, I'll talk about how posture isn’t just about exercises, but a lifestyle. It’s about changing your environment and developing awareness in your day-to-day life. Whether you're working at a desk, sitting too long, or carrying a purse, your posture is constantly adapting based on your environment. But guess what? You can change it! 💪 I’ll also share some real-life examples of how bad posture can sneak into your life: from sedentary lifestyles, carrying heavy bags (yes, I'm guilty of that!), to even physical injuries that can throw your body out of alignment. We’re going to break it all down so you can be more aware and start correcting your posture TODAY. ✨ The best part? Posture can be improved at any point in your life—it's never too late to make those changes. Don’t forget, Muscle Month (the program where all this is coming from) is available for purchase at musclemonth.com at any time! Plus, the live coaching program will be back this fall/winter. Stay tuned! So, sit up straight, listen in, and let’s get into it! 🏋️‍♀️🎧 🎯 What we'll cover: Posture: The static vs. dynamic kind. The two components: Orientation and Stabilization. Common causes of poor posture: Repetitive movements, sedentary lifestyle, and bad habits. 😬 How injuries, improper shoes, and bad sitting habits affect your body’s alignment. The power of awareness and simple habits that can shift your posture game. Get ready to level up your posture and feel unstoppable! 🌟 Enjoy the episode! 💥

Today, I’m diving into a molecule that might just blow your mind: 5-Amino-1MQ (aka 5-Amino-1-Methylquinolinium). 💥 WWW.5AMINO.COM Why am I talking about this? Because we're in a new era of body composition, longevity, muscle preservation… and this molecule is part of a nonconventional, cutting-edge toolbox 🧰 that’s worth exploring. 🧬 What Is 5-Amino-1MQ? It sounds like something from a sci-fi lab—because it kinda is. But don’t let the name scare you. 👉 It’s a small molecule being researched for its effects on: Fat metabolism 🧈 Muscle preservation 💪 NAD+ levels ⚡ Insulin sensitivity 🧃 And even longevity ⏳ 🔍 How It Works: The Science (Simplified) Let’s break it down without causing brain fog: 🧪 It blocks an enzyme called NNMT (Nicotinamide N-Methyltransferase), which becomes more active in your fat cells as they grow. 🔒 NNMT = The Gatekeeper of Fat Cells It makes fat cells hoard energy 😤 Suppresses metabolism 🐌 Reduces NAD+, the molecule linked to cellular energy and longevity 💥 🧯 When you inhibit NNMT using 5-Amino-1MQ: Fat storage decreases ❌🧈 Energy usage goes up ⚡ Muscle is preserved 💪 NAD+ levels rise ⬆️ Lipid profiles improve 📈 Basically: fat cells shrink, muscle stays, and your body acts more like it did in your 20s. 🎯 🐀 But Wait—Is This Just In Rats? Yeah, the main studies are in rodents 🐭… but the mechanisms apply to humans too. ✅ In one study, rats fed a high-fat diet + 5-Amino-1MQ: Lost fat (even with a calorie surplus) 🍕➡️🔥 Had better blood sugar 🚦 Lower cholesterol 🫀 No muscle loss 🚫💀💪 So... eyebrow-raising? Yes. 😲 💡 Why It's Intriguing for Us www.5amino.com We all know as we age: Muscle gets harder to gain 🧱 Fat gets easier to store 🧈 Metabolism slows down 😩 NAD+ levels tank 🧃⬇️ This compound may reverse that trend by helping us: Burn fat more efficiently 🔥 Preserve precious muscle tissue 💎 Improve energy, blood sugar, and overall vitality ⚡ 💪 Muscle Preservation: My Jam You know me—muscle is my thing. Always has been. 🧠 As we age, building muscle becomes incredibly difficult. 🏋️‍♀️ Even in a calorie deficit, 5-Amino-1MQ appears to preserve lean muscle—which is a game-changer. Especially now, when: Weight loss meds are rampant 💉 And people are losing muscle along with fat—which is NOT the goal. ❌ 🧬 Let’s Talk NAD+ You’ve probably heard of NAD+—a molecule vital for: Mitochondrial health (your body’s batteries) 🔋 DNA repair 🧬 Youthful muscle maintenance 💪✨ As we age, NAD+ drops dramatically. But 5-Amino-1MQ helps prevent that by blocking NNMT. So: 🧪 Less NNMT = More NAD+ = More cellular repair = More metabolic youth. 🙋‍♀️ My Personal Experience I first started taking 5-Amino-1MQ years ago. Bought it from Peptide Sciences—$250 a bottle. 💸 I took it for 3 months during a time when: I wasn’t training much Food was off I was constantly traveling ✈️ 👉 And yet... I didn’t gain a single pound. Not one. I usually gain 4–5 lbs from a trip to England or California. So that was wild. 👨‍🔬 Then Kevin Got Curious... So now Kevin’s on it too, and after 4 months—his blood work improved significantly, especially cholesterol. 💥 I now source my own product. Why? Because I didn’t want to keep spending $500/month 😅 But here’s the drama... 😤 The Saga of Sourcing It’s hydrophobic (moisture sensitive), and I had some issues with capsules breaking. That led to switching to special vegan capsules… and then— 🧨 My website broke. Add-to-cart button? Dead. Shipping calculator? Broken. I ended up learning coding 🤯 and fixing it myself. Took days. Spent money. Was this close to quitting. But… ✨ I’m tenacious. And now? It's BACK. Available on my site. 🔗 Available again on TheShrinkShop.com ⚠️ Legal Disclaimer (of course) 🚫 Not FDA-approved. 🧪 Sold only as a research compound. 👀 Make your own decisions, do your own research. 🧠 Why This All Matters Even if you never take this, here’s what it reveals: ✔️ Your body already has systems for burning fat and preserving muscle. ✔️ This compound doesn’t add something foreign—it helps you use your own biology better. ✔️ It's not magic. It's science. And it's one of many tools emerging in the age of true health optimization. 🔎 Want to Learn More? 📺 Watch my YouTube video here 🔍 Visit 5amino.com 💻 Or grab the full Muscle Month Program: MuscleMonth.com 💪 Final Thoughts We're moving into an age where it's not about just eating less and moving more. That still helps—but... ✨ It's about upgrading the code. ✨ It's about knowing what levers to pull. ✨ It's about preserving your power—for life. If this intrigued you, reach out, do the research, and stay curious.

❌ Why Sustained Weight Loss Without Muscle Is a Total Fail You might’ve lost weight. 🎉 But if you’ve been losing muscle along the way… we need to talk. This episode will be short and sharp (ish) because I cover this A LOT—but today, we’re laser-focused on why sustainable weight loss is hard when you're losing muscle. ⏳ Muscle Loss Happens with Age—That’s a Given But now, thanks to weight loss meds like Ozempic and Mounjaro, it’s happening faster and bigger. The fear-mongering is out there, but the concern is real: Most people on these meds are losing up to 50% muscle with their weight loss. Why? Because they're losing weight without training. And it’s not a drug issue—it’s a muscle issue. This has been happening since the 800-calorie-diet days. The meds just speed it up. 🧠 Let’s Talk Storage Tanks (aka Your Muscles) Muscle = Nutrient Storage. Roughly 75–80% of your carbs are stored in your muscles. 🛑 Lose muscle = lose storage. So where does the energy go? Straight to fat. 🔧 Think of it like this: You own 6 cars and have a 6-car garage = no problem. Now you have 6 cars and a carport = problem. Less muscle = less storage = more fat gain. 🧱 Anabolic Resistance: When Your Muscles Say "No Thanks" If you don’t train your muscles, they go into anabolic resistance. They stop responding to nutrients like a sponge turning into a stone. 🧽 Healthy muscle = sponge: absorbs amino acids, stores nutrients 🪨 Resistant muscle = stone: won’t absorb anything And if you can’t get nutrients into your muscle, it can’t grow, repair, or survive. You’re starving it—even if you’re eating well. 🧬 Hormonal Chaos from Muscle Loss 1. Leptin Drops ⬇️ Leptin tells your brain you’ve got enough energy. Low leptin = brain thinks you’re starving = slows metabolism + increases hunger. 🍕🥱 2. Ghrelin Increases ⬆️ Ghrelin = the hunger hormone. More muscle loss = more ghrelin = more cravings. Chronic dieting? Poor sleep? Ghrelin goes wild. 3. Insulin Becomes Less Efficient Insulin tries to shove nutrients into your muscle. But if your muscle’s a stone? Nada. The pancreas freaks out, pumps more insulin. 🚫 High insulin = fat storage ON, fat burning OFF 4. Testosterone Tanks 🧔⚠️ Not just for men—women need it too. Muscle loss reduces it = less fat burning, more muscle wasting. 5. Growth Hormone Declines ⬇️ Aka the “Fountain of Youth” hormone. Less growth hormone = less overnight fat burning and muscle building. 6. Myokines Disappear Myokines are released when you contract muscle. They reduce inflammation, improve insulin sensitivity, and boost fat oxidation. No training = no myokines = no fat burning 🔥 🔁 The Domino Effect Here’s what you’re left with if you lose muscle: ❌ Less nutrient storage ❌ Anabolic resistance ❌ Hormonal havoc ❌ Slower metabolism ❌ More hunger ❌ Less fat burning ❌ Weaker immune function 📉 And your metabolic rate? That drops too. 🚛 Be a Truck, Not a Prius I use this analogy a lot: You want to be a big diesel truck that burns through fuel. Not a tiny hybrid that sips gas and stores every crumb. Your muscle mass determines your metabolic rate. More muscle = more calories burned doing nothing. Let’s look at some real-life numbers: Sedentary woman: 1400 calories/day Active, muscular woman: 2200–2800 calories/day One of my clients had a resting metabolic rate of 800 😱 That’s starvation level. And sadly, it’s common in chronic dieters. 🎯 So What’s the Fix? You need to train. You need to lift. You need to eat protein. You need to fight for your muscle like your life depends on it—because it kinda does. 💥 That’s why my Muscle Month (aka Muscle Mastery) program exists. Too late to join live right now, but you can get the evergreen version anytime. 📦 60+ pieces of content 📚 You’ll know more than 90% of trainers 💌 Email me: [email protected] to get on the waitlist for the next live round 💊 If You’re Using GLP-1 Meds… Listen Up I celebrate your success. 👏 I want you to keep it and optimize it. That’s why I’m writing a new program: RX Success ➡️ For those considering meds, taking them, optimizing them, or stepping away from them ➡️ Shorter, sharper, and designed for sustainable results Coming soon. Stay tuned. 💻📆 🧩 Final Thought The real problem? Most people make this journey too complicated and don’t actually understand what’s happening in their bodies. If I have one mission, it’s this: 👉 To eliminate confusion 👉 To turn frustration into inspiration 👉 To make results feel easy, joyful, and totally achievable 📬 Got questions? Just want to say hi? Shoot me an email: [email protected] You deserve results that last. And I’m here to help you get them.

Loose Skin in Midlife? Let’s Talk About the Blue Miracle Molecule 🧬💉 For a video on my I use GHK CU please go to my youtube video HERE Weight loss, body composition, and finally, building the body you’ve always deserved—especially in midlife and beyond. 💪✨ Let’s cut through the noise. We’re told that middle age is the beginning of the end—weight gain, muscle loss, poor health. Like it's all just part of the deal. If that’s your vibe, cool. But if you’re here to defy that narrative and reclaim your best body yet? Then I’m your gal. 🙋‍♀️ And this podcast? It’s your no-nonsense, no-fluff companion. 🎙️🔥 We break down real body composition strategies, dish out practical tips, and expose the trends worth skipping. I don’t sugarcoat (ever), but I do show you what’s not just possible—but probable. 👇 If this fires you up, check the show notes. You’ll find links to 1:1 coaching, my super popular group programs, and the corporate “Educate to Elevate” experience. Let’s kick mediocrity to the curb together. 🧵 Now, let’s get into it: Loose Skin. It’s a hot topic in my Muscle Month coaching group right now. These legends are building muscle, losing fat, and naturally—asking about the dreaded skin sag. Especially the ladies. 🙋‍♀️ As we age, our skin doesn’t snap back the way it used to. So what can we actually do about it? 💧 Yes, hydration. Yes, muscle building. But there’s also this little blue molecule making big waves: GHK-Cu (aka Copper Peptide). 💙 🤔 What the Heck is GHK-Cu? Discovered in 1973 by Dr. Loren Pickart, GHK-Cu (Glycyl-L-Histidyl-L-Lysine-Copper) is a naturally occurring copper-binding peptide. He found that younger people had higher levels of it, and that it seemed to trigger tissue healing, collagen production, and gene repair. 🧬💥 Today, we know it affects over 4,000 human genes linked to: Collagen & elastin production DNA repair Anti-inflammation Skin structure & regeneration 🧖‍♀️ What It Does for Your Skin Aging skin = loss of: Collagen Elastin Hydration Density GHK-Cu combats all that by: ✅ Promoting angiogenesis (more blood vessels = better nutrient delivery) ✅ Boosting collagen & elastin ✅ Reducing inflammation ✅ Improving skin thickness & tightness ✅ Enhancing hydration and glow Fun fact from my own experience? I found myself constantly rubbing the tops of my hands. Why? Because the skin felt silky smooth. And when I showered? The water just slid off like I was covered in lotion. Unreal. 🧴 How to Use GHK-Cu You’ve got three main methods: 1. Topical Creams & Serums 🧴 Easiest and most common. Look for products with 0.05%–0.5% concentration. Apply once or twice daily to clean skin. Exfoliate or microneedle first for deeper penetration. (Even a skin roller helps!) Great option: I use a $30 serum from Amazon. Link in the show notes. 2. Microneedling + GHK-Cu ✨ Use a microneedling device, then apply GHK-Cu serum. Helps push it deeper into the skin layers for faster results. 3. Injectable / Transdermal Delivery 💉 More advanced. Not FDA-approved for injection, so proceed with caution and professional guidance. I use injectable GHK-Cu 3–5x per week and LOVE it. Link to my YouTube video about it is in the show notes (made for my clients, but you’re welcome to it!). 📆 When Will You See Results? 2–4 weeks: More hydration and smoother texture 4–8 weeks: Skin begins to feel firmer 3 months: Visible improvement in elasticity and sagging ✨ Consistency is everything. Pair it with hydration, good sleep, collagen, and smart skincare. ⚠️ Copper Sensitivity? Heads up. Some people (like me!) feel injection site pain initially. I took an antihistamine the next time and had zero issues. Topical? No problems at all. Always patch test first and don’t mix GHK-Cu with retinol or vitamin C (they cancel each other out ❌). 🔄 Cycling GHK-Cu: Many users (me included) follow a cycle like: 3 months on, 1 month off To avoid potential copper overload or zinc imbalance. 🧪 The Science is Legit 📚 A few highlights from research: 1988 study: GHK-Cu outperformed vitamin C and retinoic acid for skin thickness and wrinkle reduction 2009 study: Improved elasticity and reduced sun damage 2015 study: Activated anti-aging and anti-cancer gene pathways Not snake oil. Not hype. Just science doing its thing. 💡 Bonus Tips for Sagging Skin If copper isn’t for you (due to sensitivity or medical reasons), try this combo: Collagen peptides (I love the lemon Vital Proteins flavor 🍋) Hydration: Nothing makes your skin look more aged than dehydration Gentle exfoliation + barrier repair 📣 Final Thoughts Loose skin can be frustrating—especially when you’re putting in the work. But there ARE things you can do. GHK-Cu might just be your new secret weapon. 🔬💥 If you want more info, shoot me an email: 📧 [email protected] Let me know your goals or concerns, and I’ll tell you the best way I can help. 💌 One-on-one, group programs, corporate wellness—I’ve got tools for every type of body goal. 💪 You’re not too old.

In this episode of Midlife Mayhem, we’re diving deep into a topic that causes a lot of unnecessary stress—cholesterol. Especially in midlife, those blood test results can feel overwhelming. Your doctor might throw around terms like “high LDL” or “you need a statin,” and suddenly you’re spiraling down a rabbit hole of confusion and concern. Let’s break it all down. We start by explaining the basic cholesterol markers you’ll typically see on your lab work: Total Cholesterol – This is the sum of all cholesterol in your blood. But spoiler alert—it’s not the most helpful number on its own. HDL (High-Density Lipoprotein) – The "good" cholesterol. It helps remove excess cholesterol from your bloodstream and take it back to your liver. LDL (Low-Density Lipoprotein) – The so-called "bad" cholesterol. This one gets a bad reputation because, in high amounts, it can contribute to plaque buildup in your arteries. Triglycerides – These are fats found in the blood and are heavily influenced by your diet and lifestyle. High triglycerides can increase your risk of heart disease. VLDL (Very-Low-Density Lipoprotein) – Less commonly mentioned, but closely tied to triglyceride levels. LDL/HDL Ratio – A calculation that compares your total cholesterol to HDL. Ideally, this number should be below 3.5. Here’s what’s really important to understand: Total cholesterol doesn’t tell the whole story. If you have high HDL (a good thing) and low triglycerides (another good thing), your total cholesterol number might look high, but that doesn’t automatically mean you’re at risk. It’s like looking at someone’s weight without knowing their muscle mass—it lacks context. So, what should you be aiming for? We want high HDL, low LDL, and low triglycerides. When those three are in the right range, the rest often follows. But things get interesting (and more complex) in midlife, especially for women. As estrogen declines during perimenopause and menopause, LDL levels often rise. Even if you haven’t changed your diet or routine, your numbers can shift simply due to hormonal changes. HDL might dip. Triglycerides might increase, especially if you’re becoming more insulin resistant. So no, you’re not doing anything wrong—this is just part of the hormonal rollercoaster. And that’s where the standard blood panel can fall short. If your doctor flags your total cholesterol or LDL and starts talking statins, know this: they’re required by guidelines to suggest statins when certain numbers are flagged. That doesn’t mean you need to fill the prescription immediately—but it does mean it’s time to dig deeper. This is your cue to ask for advanced cholesterol testing. Here’s what to request: ApoB (Apolipoprotein B): This tells you the number of LDL particles, not just how much cholesterol is in them. It’s a better predictor of cardiovascular risk. Lp(a) [Lipoprotein (a)]: A genetically influenced cholesterol marker that’s sticky and more likely to cause plaque buildup. It’s not routinely tested, but it should be if you have a family history of heart disease. Calcium Scan (Coronary Artery Calcium Score): This is a CT scan that shows if you have actual plaque in your arteries. You can have high cholesterol and zero plaque—or normal cholesterol and dangerous buildup. The scan doesn’t lie. If heart disease runs in your family, you need to be the one asking for these tests. Standard labs won’t tell you everything, and early intervention depends on getting the full picture. And while we’re clearing things up—high LDL is not an emergency on its own. If the rest of your numbers are solid—high HDL, low triglycerides, low inflammation—then high LDL might not be cause for panic. This is especially true for midlife women who are otherwise healthy and active. But—and this is key—family history matters. If your parent or sibling had a heart attack in their 40s or 50s, take it seriously. Combine your blood work with advanced testing and imaging. Don’t rely on surface-level numbers. We also cover what you can do naturally to support healthy cholesterol levels: To lower LDL: Increase soluble fiber (oats, chia seeds, flaxseed, psyllium husk) Focus on healthy fats (olive oil, avocado) Reduce processed food Consider supplements like berberine or red yeast rice (always check with your doc first) To raise HDL: Regular exercise, especially strength training and interval work Add omega-3s (fatty fish, flax, walnuts) Niacin, in some cases (not for everyone) To lower triglycerides: Cut back on sugar and refined carbs Prioritize protein and healthy fats Avoid sugary drinks and alcohol To reduce inflammation: Load up on anti-inflammatory foods (berries, leafy greens, turmeric) Manage stress and sleep Move your body daily Lastly—don’t forget the basics when it comes to lab accuracy. Get your blood drawn in a fasted state (8–12 hours), and be well hydrated. Dehydration or a non-fasted state can spike your triglycerides and give you a completely misleading result. So don’t let a “high cholest

🎙️ Hello, everybody! Today, we’re diving into training, the toning myth, and a little heads-up for the next episode. But first... 🚨 👉 The next podcast is going to be all about cholesterol in midlife 🧬—because this topic has come up twice in the last week with female friends and clients. Their LDL (a.k.a. the "bad" cholesterol) is suddenly elevated, and they’re concerned about it. 💡 So, in the next episode, I’ll explain: ✔️ Why cholesterol changes in midlife 🕰️ ✔️ How to read your bloodwork 🩸 to assess real heart risk ❤️ ✔️ The advanced cholesterol tests 🏥 to ask your doctor for (they're simple, cheap, but not standard!) 🔜 That’s for next time. But today... let’s talk about the toning myth! 💪 🚀 Muscle is the New Sexy! I love that building muscle is finally fashionable! Young people want to be buff now, especially women, which is fantastic. But… there's still this old-school approach: 🗣️ "I’ll do light weight, more reps so I don’t get too big!" This used to be super popular—and still is among midlifers. Why? 🤔 Because many have spent most of their lives trying to lose weight and fear doing anything that might make them bigger. 🔎 But here’s the reality: A pound of muscle is about a third the size of a pound of fat 🥩—so if you gain five pounds of muscle, you’ll actually be smaller! 📏 🎯 The "Lightweight, High Reps" Trap People say: "I want to be lean and toned, so I do high reps with light weights." I get why they think that works, but here’s the truth bomb 💥—it doesn’t work the way they think. 💡 Let’s talk about hypertrophy. That’s the process of building and shaping your muscles. 📌 Key fact: Hypertrophy happens in a rep range of 6 to 30 reps—yes, even high reps can build muscle! But here’s the catch: ✔️ If you're doing lightweight, high reps, you still must go close to failure. 😮‍💨 ✔️ That means stopping with only 2-5 reps left in the tank. ✔️ Most people aren't doing that. Instead, they stop way too soon. 😬 Result? They spend forever in the gym ⏳ doing boring workouts 😴 and not getting the toned, sculpted body they want. 🚫 Why the Typical "Toning" Approach Fails Most people doing lightweight, high reps: ❌ Are using isolation exercises (inner thigh machine, tricep pushdowns, etc.) 🤦‍♀️ ❌ Are not going close to failure 🚫 ❌ Are not using compound movements like squats, deadlifts, or rows 🏋️‍♀️ 💥 And that’s why they’re not getting results! 💥 If you want a tight, lean, muscular body with definition—you need real resistance training. 🏋️‍♀️ What Actually Works? 👉 Heavier weights, lower reps (8-12 range), and lifting close to failure. And here’s the best part: You won’t get bigger! (Especially if you’re over 40.) 🚀 📌 Let’s bust another myth: If you lift heavier in that 8-12 rep range—but don’t eat excess calories—you won’t bulk up. The size comes from fat, not muscle. ✔️ If you want definition, lift in that 8-12 rep range 🎯 ✔️ Occasionally mix in 30-rep sets (but don’t rely on them!) ✔️ Avoid wasting time with endless, mindless reps. 🏆 Want Strength? Do This Instead If your goal is strength 🏆 (not muscle growth), you’ll want to: ✔️ Go SUPER heavy 🏋️‍♀️ ✔️ Train in the 3-5 rep range 🔥 ✔️ Take long rest periods (2-5 minutes) between sets 💡 That’s how powerlifters train! And guess what? Some of the strongest people out there are tiny—because strength ≠ size. 🔥 The Biggest Gym Mistakes 🚫 People waste decades doing the wrong type of training for their goals. 🚫 They don’t know their body type (ectomorph, mesomorph, endomorph) 🧬 🚫 They don’t adjust nutrition for their specific body type 🍽️ For example: ⚠️ Ectomorphs (naturally lean) shouldn’t be fasting 🚫 ⚠️ Endomorphs (easier weight gain) can do carb cycling 📌 And guess what? If your body proportions aren’t suited to certain exercises, you might be wasting time on movements that don’t work for YOU. 🎯 Bottom Line: Train SMART, Not Just Hard! 🏋️‍♀️ If you want a defined, strong, sculpted body, you need: ✔️ A proper training plan 📊 ✔️ The right rep range for your goal ✔️ Smart nutrition based on your body type ⏳ Stop wasting time. Get specific. Follow a plan that works. And make training fun! 🚀 Muscle Month Starts Soon! Join Me! 💥 March 16th - April 12th 💥 👉 This is for people who want to: ✅ Build muscle and stay lean ✅ Learn specific training strategies ✅ Actually understand how to train for THEIR body 📢 All sessions are recorded 🎥 and available for 6 months—so you don’t have to attend live! 🔥 Join me at MuscleMonth.com! I’m in my element coaching this program, and I’d love to have you there!

Metabolism, Muscle Loss, and My Coaching Approach Muscle Month starts on March 16 - April 12 - click the link for full details www.musclemonth.com Metabolism and Weight Loss: The Nuances We’ve all heard the old adage that metabolism drops with weight loss. There’s a lot of truth to that, but today I want to dig into the nuances—because it’s not just about eating less and burning fewer calories. There’s why it happens, how it happens, and what you can do about it. If you lose weight too fast, your metabolism will downshift. I’ve seen this time and time again. I have a machine that measures metabolic rate, and I’ve watched as competitors who went through extreme dieting ended up with much lower metabolic rates than their training partners who didn’t restrict as aggressively. I’m talking about a 1,000-calorie-a-day difference—huge. And this applies to those on weight loss medications too. The body does not like rapid, prolonged restriction. But let’s start with the basics. What Is Metabolism? Metabolism is the total energy your body burns per day. Your basal metabolic rate (BMR)—or resting metabolic rate (RMR)—is the number of calories your body needs to function at rest. This is before exercise, before walking around, before any activity. For the average woman, this is around 1,400 calories per day. If you have more muscle, your BMR is higher. Muscle is metabolically active tissue—it’s like leaving your car engine running all the time. It constantly burns energy, even at rest. Fat, on the other hand, is mostly metabolically neutral. It doesn’t require much energy to exist. That’s why losing muscle directly lowers your metabolic rate. This is also why men typically have higher metabolic rates than women—they have more muscle. And it’s why protecting your muscle is crucial during any fat loss phase. Why Does Metabolism Drop with Restriction? If you restrict calories too hard for too long, your body compensates. Around weeks four to six, I can actually measure a noticeable drop in metabolic rate. And if the restriction continues, it keeps dropping. This is why I designed my Peak Week five-day shred program—to take advantage of short, aggressive fat loss phases without triggering long-term metabolic adaptation. Your body can handle a brief period of restriction. But if you stay there for months? Your body will fight back. We’ve seen this in the fitness industry for years—people dieting down to 800 or 1,000 calories a day, doing hours of cardio, and suddenly... they stop losing weight. Why? Their metabolic rate has adapted. The Role of NEAT (Non-Exercise Activity Thermogenesis) One of the biggest reasons for metabolic downshifting is a drop in NEAT—Non-Exercise Activity Thermogenesis. NEAT is all the movement you do that isn’t intentional exercise. Tapping your foot Fidgeting with your fingers Shifting from one leg to another Adjusting in your chair It’s unintentional calorie burn. And it adds up—big time. Some people naturally do more NEAT than others. You’ll notice ectomorphs (those naturally lean, high-energy people) fidget a lot. They can eat more without gaining weight because their bodies burn hundreds of extra calories through movement they don’t even think about. When someone is in chronic restriction—whether from dieting or weight loss meds—NEAT plummets. The body subconsciously conserves energy. I see this all the time—people who were once high-energy start moving less. They stop tapping their foot, they don’t fidget as much, they sit more. The body is saving calories. This is how the body protects itself during long-term calorie restriction. It reduces muscle (to save energy) and reduces movement (to burn fewer calories). Protecting Your Metabolism During Weight Loss In all my programs, I include two, two-hour windows per week where clients can eat whatever they want. Why? Because strategic breaks in restriction signal to the body that food is available—it reduces metabolic adaptation and keeps leptin (your hunger hormone) in check. If you’re going to restrict, you must do two things: Keep your protein intake high. If you don’t, you’ll lose muscle fast. Take strategic breaks. Give your body a surge of calories so it doesn’t panic and downshift metabolism. And those extra calories should come from carbs. A refeed meal that’s just protein and salad won’t work. If you want to reset leptin and keep your metabolism firing, you need carbs. Starting at a Deficit: Why That’s Okay I hear this all the time when people start my Muscle Month program: ❌ “I’m so weak.” ❌ “I used to be leaner.” ❌ “I can’t believe how much muscle I’ve lost.” Listen—everyone starts at a deficit. That’s why you’re starting. If you already had the results, you wouldn’t be here. Starting at a deficit is not a bad thing—it’s just a starting point. Your feelings about where you are today don’t define your potential. Your beliefs about what’s possible do. Some of the most successful businesses in the world started during recessions. Did that

In this episode, I dive deep into one of the most misunderstood aspects of health and fitness: muscle. As a former professional bodybuilder who has been lifting since the age of 14, I’ve been waiting for muscle to become a mainstream topic—and now that it finally is, I’m frustrated by the fear-mongering around it. There’s so much panic over muscle loss, especially with weight loss medications, yet very few people are offering real solutions. That’s what we’re going to fix today. I’ll explain why muscle is not just about aesthetics (though it does make you look amazing), but also about longevity, metabolic health, and strength as we age. Plus, I’ll share practical, actionable steps to maintain and build muscle at any age. Key Takeaways: Muscle Month March 16 - April 12 Muscle Loss & Fear-Mongering There's a lot of finger-wagging and shaming around muscle loss, particularly for those on weight loss medications, but not enough coaching on how to prevent it. Muscle is a skill—you don’t just build it by going to the gym and lifting random weights. Like learning golf or a new language, it requires knowledge and structure. The older we get, the harder it is to build muscle, making proper training even more critical. Why Muscle Matters More Than You Think Muscle is the largest storage site for nutrients like carbohydrates—without it, your body has fewer places to store sugar, increasing fat gain and insulin resistance. It’s one of the strongest predictors of longevity and healthspan—more so than even body fat percentage. Grip strength is a better predictor of longevity than blood pressure. If you struggle to open a jar, that’s a major warning sign. Sarcopenia (age-related muscle loss) is inevitable, but how fast you lose muscle is within your control. Women & Muscle Loss Women already have less muscle than men, making them more susceptible to age-related loss. After menopause, muscle loss accelerates dramatically due to declining estrogen, which plays a role in muscle repair. Women over 50 can lose up to 3% of muscle per year if they’re not actively working to maintain it. Building & Maintaining Muscle: The Essentials Protein: Aim for 1g per pound of goal body weight (minimum 130g for women, 180g for men in my Muscle Month program). Protein intake should hit the leucine threshold (at least 35g per meal) to trigger muscle growth. Strength Training: Lifting light weights for high reps works, but only if you push to failure. Progressive overload (gradually increasing weight or intensity) is essential for continuous improvement. Form matters—most people in commercial gyms have poor form, which can lead to injury and wasted effort. Muscle & Metabolism: Muscle acts like a glucose sponge, helping manage blood sugar without the need for insulin. More muscle = higher metabolism = easier weight maintenance. Strength training improves hormonal balance, including testosterone and growth hormone, which affect fat distribution, energy, and libido. Muscle & Independence: Weak leg muscles = higher risk of falls, fractures, and loss of mobility. If you can’t stand up from a chair without using your hands, that’s a problem—one that resistance training can fix. Common Myths About Muscle Building Women won’t “bulk up” accidentally. Muscle growth is intentional and takes effort. Cardio won’t give you a toned body. Strength training is key for definition. You don’t need hours in the gym. Just 45 minutes twice a week can make a significant difference if done correctly. Muscle Month Program If you’re serious about gaining strength, getting lean, and staying strong for life, my Muscle Month program is for you. Live coaching starts March 16 - April 12, but you can purchase it anytime as a self-study course. Includes: 10 live Zoom calls, in-depth training videos, 5 different workout plans, meal plans, and everything you need to build muscle effectively. Not a bulking program—this is about getting leaner while building strength. By the end of this program, you will know more than 90% of personal trainers about muscle building. Join Muscle Month: www.musclemonth.com For questions, email me at [email protected] Final Thoughts: Muscle isn’t just about looking good (though that’s a valid reason too). It’s the foundation of longevity, health, and independence. Stop fearing it. Start training for it. And if you want real coaching, I’m here to help. Subscribe & Share: If this episode resonated with you, share it with a friend who needs to hear it! Don’t forget to subscribe for more science-backed, no-BS fitness advice.

🎙️ Podcast Episode: Stubborn Fat, Gout, and an Estrogen Patch Surprise Hey guys, today is February 19th, and I’ve got a packed episode for you. We’re going to break down stubborn fat—that frustrating fat that seems resistant to exercise and diet. Plus, I’ll share a personal story about gout that surprised us, and an unexpected reaction I had to an estrogen patch. Let’s get into it! Muscle Month March 10 - April 6 www.musclemonth.com Nutrition, workouts, lots of gym time, the actual science of muscle building. Men vs Women, muscle memory, muscle protein synthesis, Mtor and Ampk, gaining muscle whilst losing fat - and why most people can never do it :( 🧑‍⚕️ Gout: Sometimes It’s Not the Food Let’s start with my husband Kevin’s experience. He’s got hardware in his ankle from an old motorcycle accident, and we thought his recent pain was related to that. He’s had gout before, but this time there was no swelling—just sharp pain in his ankle, knee, and hip. Turns out, uric acid was through the roof—it was gout after all. But he doesn’t drink, doesn’t eat red meat, and his diet is clean. We dug deeper and found out two things: Niacin (which he was taking for cholesterol) can trigger gout. Diuretics (which he was still taking from an old blood pressure prescription) can also trigger gout. He stopped both, upped his water intake, and within 48 hours, he ditched the cane and felt 70% better. Lesson? Check your meds and supplements—gout isn’t always about diet. 🔥 Stubborn Fat: Why That Lower Body Fat Won’t Budge Now, onto stubborn fat—particularly that lower body fat in women or love handles/midsection in men. It’s that fat that stays put no matter what you do. Here’s why: Fat cells have two types of receptors: Alpha Receptors (The Brake) – Slow fat breakdown Beta Receptors (The Gas Pedal) – Speed up fat breakdown When you exercise, adrenaline triggers fat breakdown. If your fat cell is beta dominant, you burn fat easily. But if it’s alpha dominant (like lower body fat for many women), it hits the brake instead. 🔑 The Key Issue? Insulin. High insulin excites those alpha receptors. If you’re insulin resistant or have elevated insulin, stubborn fat gets even more stubborn. 📊 What You Can Do: Get your fasted insulin checked – Aim for under 10; ideally under 6 for fat loss. Lower carbs, manage stress, and get better sleep to reduce insulin levels. Don’t rush into supplements like yohimbine or stimulants like ephedra or clenbuterol—they can be risky. 💊 Estrogen Patch Drama I’m on HRT (Hormone Replacement Therapy) and use an estrogen patch. Usually, all is well. But last month, I picked up a different brand (Mylan instead of Lylana), and within 2 days, I was a balloon. I felt bloated, swollen, my chest was sore, and my skin felt stretched. Turns out, same dose—different brand, but not the same experience. I switched back to Lylana, and everything went back to normal. Lesson for the Ladies: If you start HRT and feel awful, it might just be the brand, not the therapy itself. Speak up. 💪 Upcoming Program: Muscle Month Starting March 9th (or the following week), I’ll be running Muscle Month. It’s live with 3 Zoom calls a week, workouts, nutrition, and all my tips. You’ll learn more about building muscle than 98% of trainers out there. If you’re interested, check out www.musclemonth.com . 🎧 Final Takeaways: Gout? Check your meds—Niacin and diuretics can be triggers. Stubborn fat starts with insulin control—Get your fasted insulin under 10. HRT patches? Brand matters. Ask for what works for you. Alright, that’s it for today. Until next time—be good! — Joanne

Happy winter! well at least its official here in Idaho where we work up to 8" Before going out to shovel our driveway, I was running on my treadmill, listening to my own recordings from The Victory Vault - its too good not to share This is just one recording from the program and if you love it you can take the program at any time by going to www.yourvictoryvault.com Here are the notes to accompany the recording - read to the bottom for the homework :) Obstacles: The Gateway to Progress When you’re moving toward a goal, you’re creating a new path. That path isn’t clear yet. It’s going to have obstacles—some you can already see, others will appear as you go. These obstacles aren’t just inconveniences; they are essential parts of the journey, forcing growth and offering opportunities to refine your strategy and mindset. How We Handle Obstacles When we encounter an obstacle, we typically react in one of three ways: Turn Around: We retreat, going back to familiar but unproductive habits. This leads to the same goal appearing on our list year after year. Sit Next to It: We complain, blame, or wait for the obstacle to move itself. Meanwhile, the obstacle grows, often accumulating more challenges alongside it. Go Through It: We tackle the obstacle, learning and growing in the process. This is where real progress happens. Obstacles won’t go away by themselves. If ignored, they only grow more intimidating. Facing them directly is the only way forward. Obstacles are Opportunities Every obstacle you encounter contains a lesson or an opportunity. Think back to a time when you overcame a significant challenge, whether it was personal, financial, or professional. How did life improve once you got past it? How did it change you? The truth is, life often becomes better after we navigate obstacles. As Benjamin Franklin said, “The things which hurt, instruct.” Obstacles teach us resilience, adaptability, and creativity. The Power of Perception How you view an obstacle determines its impact. The obstacle itself isn’t the problem—your perception of it is. Perceptions can distort reality, making problems seem bigger or more overwhelming than they are. Objectivity is the solution. Remove yourself from the equation. Imagine the obstacle is happening to someone else. How would you advise them? This shift in perspective can make the obstacle seem smaller, less intimidating, and easier to address. Obstacles Illuminate Solutions Here’s a key insight: The obstacle is often the answer. A health obstacle reveals areas of your life that need change. A financial obstacle highlights spending habits or earning potential that needs adjustment. A plateau in progress shows you where your strategy might need tweaking. Obstacles don’t just block the path—they help you refine it. Small Actions, Big Results Overcoming obstacles isn’t about massive, exhausting effort. It’s about consistent, intentional actions: Be Present: Focus on the moment. Ask yourself, “What’s the best thing I can do right now?” Take Small Steps: Finagle your way through the obstacle bit by bit. Small, steady actions are more effective than dramatic, unsustainable efforts. Celebrate Progress: At the end of each day, write down five things you did right. This keeps you focused, forward-leaning, and motivated. The Myth of Starting at a Disadvantage It’s easy to feel like you’re starting from a deficit—whether it’s being overweight, in debt, or behind on a project. But remember, everyone starts somewhere. Even some of the most successful companies (Disney, FedEx, Microsoft) were founded during economic crises. They succeeded because their founders focused on what they could do right now, rather than being paralyzed by the bigger picture. Your Task: Rethink Obstacles Identify Your Obstacles: Write them down. What’s standing in your way? Reframe Them: Ask yourself, “What lesson or opportunity is this obstacle offering me?” Create a Plan: Break the obstacle into smaller steps. What’s one thing you can do today to start moving through it? Shift Your Perspective: Pretend the obstacle is happening to someone else. What advice would you give them? Final Thought Obstacles aren’t roadblocks—they’re stepping stones. They illuminate your path, highlight areas for growth, and force you to become stronger and more resourceful. The obstacle isn’t your enemy; it’s your ally in disguise. So don’t run away. Don’t sit and complain. Face the obstacle, break it down, and move through it. With each step, you’ll discover that the path forward is clearer—and that you’re more capable than you ever realized. www.yourvictoryvault.com

Hey everyone! Can you believe it’s the last day of January? Today, we’re covering a few important topics: Victory Vault Program – My annual two-week program kicking off soon! February 2 - 15 GLP-1 and How We Can Promote It Naturally A Concerning Supplement – A popular product that’s raising red flags Let’s dive in! Victory Vault: Starts February 2nd! My Victory Vault program starts this Sunday, February 2nd, and runs for two weeks. I only offer this once a year, and at just $249, it’s an incredible opportunity. What is it? It’s not just a mindset or goal-setting program. It’s a clarity-building, self-discovery, and strategic course to help you set up for an incredible 2025. Covers 16 key topics related to self-awareness, habits, and success Includes guided discussions and homework By the end, you’ll have a written agreement with yourself (and me!) for who you want to be and how you’ll get there Do you need a specific goal? No! It’s for anyone who wants to create a better year and build stronger habits. 🔗 Sign up at YourVictoryVault.com GLP-1: What It Is & How We Can Naturally Increase It If you haven’t heard of GLP-1, you’ve probably been living under a rock! These are the weight loss medications like Semaglutide (Ozempic), Tirzepatide (Mounjaro), and Zepbound. But here’s the thing: GLP-1 is something we naturally produce in our gut. The problem? Many people aren’t optimizing it! How Does GLP-1 Work? GLP-1 helps regulate appetite, making you feel full and reducing food chatter in your brain. However, the medications have an extended effect because they’re based on a compound found in a lizard’s venom that lasts 7 days in the human body. How Can We Increase Our Natural GLP-1? By focusing on nutrition and gut health, we can boost our own GLP-1 production and slow down its breakdown: High-Fiber Diet – Especially from spinach and other fiber-rich foods Quality Proteins – Lean meats, fish, eggs (not just protein bars & shakes!) Healthy Fats – Omega-3s (fish oils) Colorful Foods – Berries, bell peppers, zucchini, etc. Gut Health – Processed foods damage our gut, reducing natural GLP-1 production Why is this important? A lot of people on GLP-1 medications end up eating worse, not better. Less fiber, less protein, more processed junk. And once the medication tolerance builds, appetite returns—often worse than before. So, whether you’re on the meds or not, optimizing natural GLP-1 can reduce cravings, regulate appetite, and improve your overall food choices. 💡 Upcoming Programs: I’m working on two specialized programs—one for weight loss and another for muscle building—specifically for those using (or considering) GLP-1 medications. A Concerning Supplement: Cortisol Manager Let’s talk about a widely used supplement—Cortisol Manager (by Integrative Pharmaceuticals). It’s marketed to reduce stress and balance cortisol levels, but recent issues have made me stop taking it entirely. Why I Took It: Last year, my cortisol was off the charts (around 20). I started taking Cortisol Manager, and by the end of the year, my levels were back to normal. Great, right? The Problem? A friend of mine—who is tough as nails—called me in distress. She had severe panic attacks, numbness, heart issues, disassociation, and ended up hospitalized multiple times. The culprit? Cortisol Manager. She stopped taking it and immediately felt better. After researching, we found terrifying reviews on Amazon and legitimate PubMed studies linking large doses of ashwagandha (a key ingredient) to severe neurological side effects. What You Should Know: Many users report panic attacks, anxiety, vomiting, body pain, nightmares, and disassociation High doses of ashwagandha can have neurological side effects Some believe the formula changed recently, causing more issues 🚨 If you’re taking Cortisol Manager, be cautious. If you’re experiencing anxiety, sleep disturbances, or other strange symptoms, stop taking it immediately. How to Detox From Ashwagandha: Water-soluble components clear in 2-3 days Fat-soluble components can take 2-6 months Infrared saunas can speed up detox I’m not saying this will happen to everyone, but after seeing multiple friends suffer severe side effects, I will never take it again. 🔗 If you want the medical studies I found, email me at [email protected]. Final Recap & Next Steps We covered a lot today! Here’s the quick version: ✔️ Victory Vault starts Feb 2 – Sign up at YourVictoryVault.com ✔️ You can boost GLP-1 naturally with fiber, protein, fats, and colorful foods ✔️ Cortisol Manager is causing major issues – Be careful! Thanks for tuning in! As always, if you have questions, reach out. 💻 Visit theshrinkshop.com for more info on my programs and coaching. 📩 Email me at [email protected] for supplement concerns or GLP-1 program updates. Stay strong and make February amazing!

In today’s episode, we explore two powerful concepts that can help you move forward in life with more ease, clarity, and confidence. First, we break down the Monkey Bar Analogy: So many of us are swinging from ring to ring in our lives, whether it’s through fitness, nutrition, work, or personal development. The effort is there — the workouts, the studying, the actions. But what often holds us back from real progress is not the actions themselves, but our failure to let go of the past. This episode dives into how progress requires more than just forceful action; it also requires self-awareness, mindset shifts, and letting go of outdated habits, limiting beliefs, or fears that keep us stuck. Time is spent on the "swinging" but not on the necessary internal work. Without sharpening our tools, we can stay stuck on the same two rings for years. This is exactly what I coach in The Victory Vault, a 2-week program designed to help you create self-awareness and a clear plan to move forward with ease, grace, and joy. I’ll give you a sneak peek into this program, which is launching February 2nd, and why it’s so much more than just goal-setting. It’s about learning to shift, grow, and move seamlessly from one “ring” of life to the next. (And yes, it's still available for just $249!) Next, we dive into Estrogen Dominance and why it’s a huge factor for many women in their 40s and 50s. I call this phase “The Circus” or the “Karen Years,” a time marked by high anxiety, weight gain, sleepless nights, water retention, and fatigue. One of the most frustrating parts is when bloodwork shows that everything is “normal,” but you don’t feel normal at all. In this episode, I teach you how to assess your own bloodwork with just three key numbers: estradiol, estrone, and progesterone. I show you exactly how to calculate your ratio to better understand where you stand, and why this can make a huge difference in understanding your hormonal health. For example, my ratio is 2.6, which aligns with feeling pretty amazing. But a client of mine had a ratio of 460, yet was told her hormones were “fine.” The reality is, if you’re feeling off, this might be a wake-up call for you to dig deeper and advocate for your health. And no, I’m not advocating jumping straight into HRT — we also talk about testing cortisol and stress levels as they impact your progesterone. We also touch on why your bloodwork data is a goldmine of insight into your health — from insulin resistance to hormone balance. This isn’t about opinions or trends; it’s about data and making informed choices. Lastly, if you’re feeling stuck in your progress or struggling with hormonal imbalance, The Victory Vault is for you. This program isn’t about surface-level goal setting; it’s a detailed dive into the exact steps you need to take to move forward in your endeavors with clarity, self-awareness, and action. Get the full details at www.yourvictoryvault.com, and join us for the next session starting February 2nd. Topics covered in this episode: The Monkey Bar Analogy: How to let go and move forward in life The importance of self-awareness and mindset in progress What’s included in The Victory Vault 2-week program Understanding Estrogen Dominance and how it affects women How to assess your bloodwork for hormonal balance Why your health data can give you answers that standard “normal” ranges don’t Links & Resources: The Victory Vault (starts February 2nd) → www.yourvictoryvault.com Hormonal Health Assessment Tool – A quick guide on how to assess estradiol, estrone, and progesterone ratios Remember, progress isn’t just about action; it’s about letting go and moving forward with purpose. Tune in for the full breakdown and take actionable steps to shift your mindset and your health today!

Well that was 2024! As we enter 2025 New Year Resolutions and setting goals is often dismissed as futile. I would disagree It is good to pause and take stock of where we are at, what we want to achieve, what we need to do to achieve it and who we need to be to succeed. On January 19 - February 1 I be coaching THE VICTORY VAULT - This program is for anyone who is tired of setting goals they don’t truly believe they’ll achieve. It’s for individuals who are ready to stop spinning their wheels, stop making excuses, and start taking ownership of their results. Whether your goals are personal, professional, or health-related, The Victory Vault is designed for those who want clarity, accountability, and a no-nonsense approach to success. The Need Most people fail to achieve their goals not because they don’t want them badly enough but because they lack clarity and direction. They focus on doing what feels comfortable instead of what’s truly necessary. The Victory Vault fills that gap by providing a clear framework for structuring your goals, defining the standards and principles you’ll live by, and committing to actions that drive real change. It’s for people who recognize that to create different results, they need to show up differently—and are ready to do the work to make it happen. As a podcast listener please claim your 15% discount for either (or both) of my upcoming programs The 5 Day Peak Week Shred (January 12 - 18) CLICK HERE TO CLAIM THE DISCOUNT The Vicotry Vault (January 19 - February 1) MASTERMIND COLLECTIVE MEMBERSHIP is now open This exclusive membership program is designed for individuals who crave consistent engagement, coaching, and connection—with me and with like-minded people who are on the same journey. Here, we don’t just achieve goals—we create lasting change in a space built on authenticity, shared experiences, and powerful conversations. Weekly calls both lessons and gym time, access to my entire library, meal plans and workouts + 25% discount off any coaching programs whilst being a member $110 p/month

"Thyroid" can get blamed for a lot when we are younger. "It must be my thyroid" "My thyroid is messed up" - but as we get older true thyroid issues can be missed as the symtoms are too often thought to be age related. HYPERTHYROIDISM While the younger patient often has multiple symptoms related to the overactive Thyroid, an older person may only have one or two symptoms. Heart fluttering Chest discomfort Out of breath with simple activities Tremors Depression- withdrawal from usual activities HYPOTHYROIDISM Memory loss and/or a decrease in cognitive functioning – may be the only symptoms. Weight gain Sleepiness Dry skin Constipation Cold Hypothyroidism is very common in those over 60 and it steadily increases with age. Up to 1 in 4 people in nursing homes have undiagnosed thyroid issues. Undiagnosed not because of some lack of care, but the symptoms become vaguer with age and there are fewer symptoms to see. A younger person may have multiple symptoms, but an older person just one or two, and again, these symptoms can easily be written off as due to age. For example - A person gaining weight, always tired, has dry skin, and is constipated. If this person is 20 it does seem like something is wrong If this person is 60, they might not even seek medical help WHY CHECK YOUR THYROID? Compromised thyroid function can show up in many life-altering ways. As we age, the symptoms are more subtle and are often ignored. If we catch any abnormalities early, we may avoid the health issues associated with high/low Thyroid. “Subclinical Thyroid” is an early, mild form of hypothyroidism. It is called ‘subclinical” because only the level of TSH is a little above normal. TSH (thyroid-stimulating hormone – produced by the pituitary gland in the brain) is elevated, but the Thyroid hormones produced by the thyroid gland are In the normal range. Subclinical hypothyroidism is NOT associated with impaired physical and cognitive function. There is no association with heart disease, cardiovascular disease, or indeed mortality. Normal TSH would be 0.5 – 5 mIU/L Free T4 normal 0.7 – 1.9 ng/dl ............................ Wishing you all a wonderful 2025. I do hope that 2024 brought you growth, challenges and joy and wishing you all the very best for the year ahead. There are 4 coaching programs I would like to let you know about (somethings have changed, please read below) The Peak Week 5 Day Shred (Jan 12 - 18) ** please see notes below The Victory Vault (Jan 19 - Feb 1) ** details below The Protein Power Challenge (Feb 2 - 16) ** new for 2025 Mastermind Collective Membership Program ** new for 2025 The Peak Week 5 Day Shred - I just ran this program in December, but I feel that I have to start the year with the shred One slight change/option. Those of you that have done the shred before, the sodium depletion is now optional. It seems to be the greatest challenge for a lot of people, but it really doesnt make that much of a difference. I do it to bring awareness to how taste governs our behaviors, but for January peak the sodium deplete is optional. We start Jan 12 - 18 The Victory Vault January 19 - February 1 I cannot emphasize how impactful this program was in January 2024. This two-week program isn’t about vague resolutions or wishful thinking—it’s about being brutally honest, uncovering what’s necessary, and committing to the exact steps needed for meaningful, lasting results. You’ll start by gaining clarity on what you truly want, why you want it, and how to make your goals believable with short-term wins that lead to long-term success. You’ll also confront the hard truth of what happens if you don’t achieve your goals—an uncomfortable but essential exercise to understand what’s at stake. From there, you’ll define the principles and standards that will guide your actions and identify the one non-negotiable habit that will have the biggest impact on your progress. You’ll tackle the habits and behaviors you’ve been avoiding and learn to see obstacles as opportunities for growth instead of roadblocks. Backed by daily support, five live coaching calls, and a final personal agreement, The Victory Vault provides a clear, actionable plan to help you achieve your goals and become the person you need to be to make them happen. The Protein Power 14 Day Challenge (Feb 2 - 16) Focusing on just one thing for a short amount of time can be incredibly powerful. Even if the challenge seems difficult, our minds are remarkably good at rising to the occasion when there’s a clear, short-term goal. This is your opportunity to practice something that, when imagined as a long-term commitment, might feel overwhelming. For 14 days, you’ll focus entirely on protein—and by the end, you’ll see just how achievable it can be. All the coaching calls will focus on protein and the importance of. Mastermind Collective Membership- open NOW This exclusive membership program is designed for individuals who crave consistent engagement, coaching, and connection—with m

In this episode, I dive into how you can assess your own risk of insulin resistance with a simple calculation using standard bloodwork. Understanding this risk is a game-changer for your health and body composition, especially since signs like belly fat, water retention, and skin tags often go unnoticed or are misunderstood. I break down the science, explain what those signs really mean, and give you practical tools to take charge of your health. We also chat about why consistency trumps perfection every time. Forget the stress of flawless execution—I share my personal strategy of using a daily success list instead of a traditional to-do list. It’s a simple mindset shift that can help you prioritize what truly matters and keep making progress, even on those chaotic days. If you’ve ever felt overwhelmed by goals or stuck in all-or-nothing thinking, this part is for you. And don’t forget—my coaching programs kick off the second week of January! First up is Peak Week, the ultimate five-day reset for rapid weight loss and a fresh start. After that, we’ll roll into The Victory Vault, a two-week mindset and goal-setting powerhouse designed to help you crush your 2024 goals. Then, we finish strong with Protein Power, a 14-day protein challenge to help you hit your targets and feel amazing. Check out all the details at www.theshrinkshop.com and join us to start the year with purpose and momentum!

Lipoprotein Lipase (LPL): The Gatekeeper of Fat Storage Lipoprotein lipase (LPL) is a key enzyme in your body’s fat metabolism system, often described as the "gatekeeper" of fat storage. Its primary job is to break down triglycerides—the fat molecules circulating in your blood—into smaller components that can be used as energy or stored in fat cells. Think of LPL as the enzyme that decides whether those extra calories are burned or padded onto your waistline. Unfortunately, as we hit midlife, LPL doesn’t always act in our favor, especially when hormonal changes, stress, and lifestyle habits come into play. In midlife, LPL activity tends to shift, increasing in areas where fat storage is most stubborn—like the belly for men and the hips or thighs for women. This is partially driven by hormonal changes. For example, declining estrogen levels in women ramp up LPL activity in the abdominal area, making belly fat more pronounced after menopause. Similarly, in men, testosterone decline is linked to increased LPL activity, especially in visceral fat (the dangerous fat stored around your organs). This means your body becomes more efficient at storing fat exactly where you don’t want it. LPL doesn’t work alone—it’s heavily influenced by insulin. When insulin levels are high (think after a carb-heavy meal), LPL in fat cells is activated, promoting fat storage. In contrast, LPL in muscle cells is suppressed, meaning fewer calories are used for energy. This is one reason why insulin resistance, which becomes more common with age, often leads to increased fat gain. The good news is that tweaking your diet—such as by lowering sugar and refined carb intake—can help regulate insulin and keep LPL in check. Exercise also plays a critical role in modulating LPL activity. When you engage in physical activity, especially strength training or high-intensity exercise, LPL shifts its focus from fat storage to energy utilization. Muscle cells ramp up their LPL activity, pulling triglycerides from the bloodstream and using them as fuel. This is one of the key mechanisms behind the fat-burning benefits of exercise—and why staying active becomes even more critical in midlife to counteract age-related fat storage patterns. Interestingly, the type of exercise you choose may influence where LPL exerts its effects. Resistance training, for instance, is particularly effective at boosting LPL activity in muscle tissue, helping you not only burn more fat but also preserve lean mass, which naturally declines with age. Cardio, on the other hand, can improve overall fat metabolism and insulin sensitivity, indirectly influencing LPL's behavior. Combining both approaches ensures you get the most balanced, fat-burning benefits. If you like this type of content please shoot me an email and I will put you in my contact list for reminders when I have programs starting [email protected] This topic is covered in Mastering Midlife an extensive program on the frustrations and solutions of midlife and beyond The Peak Week 5 Day Shred starts on Sunday (dec 8) Give me 5 days :) A great way to lose a lot and learn a lot and experience my coaching at a low price point $149

Discipline isn’t some magical personality trait reserved for the ultra-organized or the naturally driven. It’s simply the art of stacking tiny habits, one after another, over time. It’s about breaking down big, overwhelming goals into smaller, manageable actions. Want to eat healthier, work out more, or get better sleep? Instead of waiting for a “discipline” moment to appear, you start with something small: a five-minute workout, a veggie with lunch, a set bedtime. As these small actions become habits, they snowball into a routine, and before you know it, you're living the life you thought was reserved for the disciplined few. Discipline is just repetition, consistency, and slowly layering habits until they form your new norm. Self-sabotage, on the other hand, isn’t some inherent flaw or weakness. It's not about being weak or lacking willpower; it’s about simply not doing the work. We often think of self-sabotage as a personal failing, but really, it's just about avoiding the effort required to follow through on what we know we need to do. The moment we start to face the truth—that the reason we're not seeing progress is because we’re skipping the necessary steps—it hits hard. It’s not glamorous to admit, but it’s powerful because it shifts the responsibility from some nebulous lack of “willpower” to our ability (or inability) to do the work. And the key to breaking this pattern is acknowledging that it's not about being perfect—it’s about being consistent with the small stuff. When we face the hard truth that discipline is about building habits and that self-sabotage is simply neglecting the work, it can feel uncomfortable. But this discomfort is the gateway to progress. Once we stop making excuses and start taking the necessary actions, things start to click. That’s when progress feels effortless. The more we practice small actions, the more the habits stick, and eventually, the discipline becomes automatic. And, as the self-sabotage fades, we get closer to the results we’ve been chasing—whether it's a stronger body, a healthier mindset, or achieving any other goal. This isn't about perfection; it’s about getting better every day with a bit of work, and over time, the effort becomes second nature. The Peak Week 5 Day Shred starts on Sunday December 8 2024 (aka this Sunday) THE PEAK WEEK 5 DAY SHRED

Protein is a critical macronutrient that the body constantly uses but doesn’t store, making daily intake essential. It’s often associated with building muscle, but that’s far from its most important function. Protein is required for repairing tissues, producing enzymes and hormones, supporting the immune system, and maintaining overall cellular health. These tasks take priority over muscle building, so if you’re not eating enough protein, your body will use it for these essential functions first—leaving little to none for muscle growth. A common mistake is assuming a small amount of protein is enough to meet all your body’s needs. It’s not. For protein to contribute to muscle building, there must be enough to cover the body’s primary needs, with extra left over to support muscle repair and growth. Think of it like a budget: if you’re barely covering your necessities, there’s no room for extras. If building muscle or maintaining lean mass is a goal, especially when you're active or dieting, a higher protein intake is non-negotiable. For those over 40, the stakes are even higher. As we age, the body becomes less efficient at digesting and absorbing protein—a process known as anabolic resistance. This means you need more protein per meal to stimulate the same muscle-building response you got in your younger years. Doubling your protein intake at each meal is a smart strategy to counteract this decline and protect against age-related muscle loss, which is critical for strength, metabolism, and long-term health. Ultimately, prioritizing protein isn’t just about hitting a number on your plate—it’s about giving your body what it needs to thrive. Whether your goal is building muscle, maintaining strength as you age, or simply feeling your best, don’t shortchange yourself by skimping on protein. It’s the foundation of a healthy, strong body at any age. If you are listening to this in time I do hope you join "The Peak Week 5 Day Shred" where i will prove my protein point + you will lose a stupid amount of weight in 5 days December 8 - 14, a 5 day diet, 7 day program, click the above link for full details

Berberine: Your Post-Thanksgiving MVP for Blood Sugar Balance So, you’ve just polished off the Thanksgiving feast, complete with all the carbs (hi, stuffing, mashed potatoes, and pie!) and maybe a glass—or three—of wine. It’s fine. You’re human. But now your body is dealing with a major blood sugar rollercoaster. Enter berberine—the supplement you didn’t know you needed. What Is Berberine? Berberine is a natural compound found in plants like barberry, goldenseal, and Oregon grape root. It's been used for centuries in traditional Chinese and Ayurvedic medicine. But what makes it exciting for modern health? It’s known for its ability to regulate blood sugar, support metabolic health, and even promote gut health. Why Berberine After a Big Meal? When you eat a high-carb, high-fat meal (like a Thanksgiving feast), your blood sugar can spike, making your body work extra hard to process it all. Berberine helps by: Improving Insulin Sensitivity: It helps your body use insulin more effectively, so glucose is shuttled into your cells instead of hanging around in your bloodstream. Reducing Sugar Absorption: It slows down the breakdown of carbs in your gut, leading to smaller blood sugar spikes. Supporting Gut Health: Berberine has antimicrobial properties, which can help balance gut bacteria—an essential part of overall health. The Research Backing Berberine Several studies have shown that berberine is comparable to metformin (a common diabetes medication) in improving blood sugar and metabolic health. It may also support cholesterol levels and promote fat loss over time. How to Use Berberine Post-Thanksgiving Take 500 mg with meals (especially carb-heavy ones). If you’re new to berberine, start with one dose a day and gradually increase to avoid any GI discomfort. Pair it with fiber-rich meals or healthy fats to optimize its effects. Who Should Skip It? Berberine isn’t for everyone. If you’re pregnant, breastfeeding, on medication for diabetes or blood pressure, or have liver issues, consult your doctor The Bottom Line Berberine isn’t a magic wand (sadly, it won’t erase the pumpkin pie you had for breakfast), but it’s a solid tool in your post-Thanksgiving recovery kit. Think of it as your secret weapon for getting back to feeling balanced without needing to swear off carbs for life.

In this episode I want to share with you the hormonal rollercoaster I was on this year Thankfully I am ending the year feeling better than I have felt in YEARS The NP i mentioned is Abby Rhoades https://www.sparrowintegratedhealth.org/ Also a shameless plug for my upcoming Peak Week 5 Day Shred program I only run this program twice a year, and it really is epic - no exaggeration that 80% of people come back to do it over and over again THE PEAK WEEK 5 DAY SHRED DEC 8 - 14

A couple of days ago Kevin asked me when "WE" are doing Peak Week again When your husband asks to do the 5 Day Shred I guess its time to do it! So let's do it one more time in 2024, and what better time to do it than between Thanksgiving and Christmas. December 1 - December 7 - a 7 day program, 5 day diet Do it to undo the damage of Thanksgiving Do it as a hard reset to end the year Do it because it is FUN and everyone always finishes Peak Do it to get back to high quality foods. This last point seems to be very important right now. This year more than any other year I have seen people's quality of food slip. I am seeing this a lot with those using the weight loss medications. They are losing weight but bad habits are returning and the quality of their food is spiralling, this does not bode well for long term success. Apparently there has also been "election stress eating" - according to the Telegraph this has been a real thing along with "election trauma purchasing" Whatever the reason, if we finish the year off strong you know we will start the year off strong www.5dayshred.com December 1 - 7 LETS DO THIS testimonials I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense. As well as the weight loss you will learn a lot during the week. There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach. This diet has been used for special events (competitions, weddings, reunions, pool parties :)) More often it is used as a no wiggle room reset when people feel they have gotten a little off track and want a hard reset. Also about 75% of the people who do the Peak Week 5 Day Shred come back to do it again! They could simply repeat the diet themselves at any time, but they choose to come back to the group - it really is that much fun :) This Shred is a no wiggle room quick fix, it is intended to get as much weight off you as possible in the shortest amount of time (5 days) It is not suitable for vegetarians or vegans (sorry). The shred is 5 days but the program is 7. We do a pre program zoom and we do a post program zoom. There are NO products to buy This is good old fashioned nutrition! I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense. As well as the weight loss you will learn a lot during the week. There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach.

In todays podcast I discuss two recent real time scenarios. Firstly a lady bitterly upset with her lack of progress and secondly a young athlete whose progress I could help. I think there is something to be learnt by all of us in each sceanario The Peak Week 5 Day Shred December 2

We’ve all been there—feeling intensely motivated and driven, convinced that our actions will lead to massive results. Often, this surge of determination hits in January, and we call it "predictive bias." Predictive bias occurs when we base our beliefs and goals on how we feel in a single, fleeting moment. Typically, this happens after a rough patch—perhaps training fell off track, and your eating habits followed suit. You feel so frustrated that you vow to come back stronger than ever. This is the New Year's resolution mindset: a reaction to holiday indulgence that leads to extreme plans like signing up for a 60-day challenge or committing to daily cardio and a super-restrictive diet. It's fueled by predictive bias—the belief in your ability based on how you feel right now. Unfortunately, this approach often fails, leading to burnout and frustration that can linger for the rest of the year. Predictive bias is driven by "want" without a clear "how." We set big goals fueled by emotion, but without a plan, they quickly fall apart. In my Keynote 2024 program, I’m here to change that by giving you the exact "how-tos" and "whys" of my upcoming coaching series before the holiday season even begins. My goal is to fascinate and inspire you with the topics we’ll cover next year. More importantly, I want you to see their relevance and leave knowing exactly how to implement the strategies I’ll be coaching. KEYNOTE2024.COM October 20 - November 16 "Get ready to be fascinated by this year’s game-changing highlights—designed to inspire you through the holidays and launch you into the new year stronger than ever!" Joanne [email protected]

Navigating Alcohol in Midlife: Understanding Metabolism, Tolerance, and Impact on Health As we approach or find ourselves in midlife, our bodies undergo significant changes that affect how we process and respond to everyday substances, including alcohol. Alcohol Tolerance and Its Midlife Decline Alcohol tolerance refers to how the body responds to alcohol over time. As people age, their tolerance to alcohol typically decreases. This is partly due to the reduced activity of ADH and ALDH enzymes but also to changes in body composition. As muscle mass decreases and body fat increases with age, the body's ability to dilute alcohol diminishes. Older adults may find that even small amounts of alcohol can result in stronger effects or a more prolonged hangover than they experienced in their younger years. Alcohol's Effect on Performance and Recovery Alcohol has been shown to impair muscle protein synthesis, the process by which the body builds and repairs muscle tissue. This impairment is due to both the direct effects of alcohol on muscle cells and its indirect effects, such as disrupting sleep and hydration status. Drinking alcohol, especially in moderate to large amounts, can also lead to dehydration, further compromising recovery and muscle function. For active adults aiming to build or preserve muscle mass, alcohol can undermine these efforts, leading to reduced gains and slower recovery times. Alcohol, Fat Burning, and Weight Management Alcohol is metabolized differently than other nutrients. The body treats it as a toxin, prioritizing its breakdown and clearance over other metabolic processes, such as burning fat for energy. When you consume alcohol, your body's fat-burning mechanisms (lipolysis) are effectively put on hold until the alcohol is processed. 5 AMINO 1 MQ KEYNOTE 2024 OCTOBER 20 - NOVEMBER 16 $399 The topics for KEYNOTE are Identifying your body type, how to train and eat for it How food is converted into fat and which macro is your best friend How to read your own blood work Hormone replacement & estrogen GLP1 and appetite regulators Posture and movement patterns Belly fat & NNMT Muscle loss with age - how to adjust your training and nutrition Leaky gut and liver health Temporary states - how to build muscle and lose fat in the same day Leucine and how much protein How to change food preferences & habits Growth vs Fixed mindset Discipline, self control and self sabotage If you havent worked with me before KEYNOTE would be a great way to experience how I coach, it offers you an idea of how my coaching progresses through all of my 5 progams. If you have any questions please contact me [email protected] Until next time - I think I will talk about Andropause next podcast!