Midlife Mayhem

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!

Glucagon - if you havent heard of it before, I suspect you will be hearing a lot more about it in the future. Had you even heard of GLP two years ago Did you even know what an "agonist" was a year ago? (do you know now?) Glucagon is the kissing cousin of Insulin (I know you have heard of Insulin) Insulin transports sugar out of the blood in times of excess, and Glucagon transports glucose INTO the blood in times of scarcity What else does Glucagon do Supresses appetite Mobilizes fat stores To be clear we have our own GLP1 & Glucagon which we can optimize with fasting, eating low carb, high protein reducing stress, not dieting to excess and sleeping well - and that would always be my suggestion and is what I preach in my coaching. But watch out because on the horizon is the newest of the weight loss meds that utilizes the glucagon receptor. This is becoming like that rollercoaster that seemed scary until you saw the next one and then the next! If you are interested in the program I mention in this podcast www.midlifemonth.com If you would like to be added to my contact list (no spam I promise) please email me at [email protected] If you are interested in my experience with 5 amino 1mq then go to my website www.theshrinkshop.com or a direct link 5amino.com (no www) MASTERING MIDLIFE SEPT 2 -28 WWW.MIDLIFEMONTH.COM [email protected]

The phrase "legs go first" in bodybuilding refers to the observation that as people age, muscle loss (sarcopenia) tends to be more pronounced in the lower body compared to the upper body. Several factors contribute to this phenomenon: Muscle Fiber Composition: The muscles in the lower body, such as those in the thighs and calves, are composed of a higher proportion of Type II (fast-twitch) muscle fibers. These fibers are more susceptible to atrophy with aging because they rely on neural stimulation and are less used in daily activities unless specifically targeted through resistance training. Reduced Activity Levels: With age, people often become less active, particularly in activities that involve lower body strength, like running, jumping, or heavy lifting. The decline in physical activity, especially weight-bearing exercises, accelerates the loss of muscle mass in the legs. Circulatory and Neurological Decline: Aging affects circulation and neural function, which can impair the delivery of nutrients and the effectiveness of muscle activation in the lower body. This can lead to a greater decline in leg strength and muscle mass. Hormonal Changes: Hormonal shifts, particularly the decline in anabolic hormones like testosterone and growth hormone, can contribute to muscle loss. Since the legs have large muscle groups, they may require more anabolic stimulus to maintain muscle mass, making them more vulnerable to age-related muscle loss when these hormone levels drop. Functional Decline: The lower body is heavily involved in daily activities like walking, climbing stairs, and standing up. As muscle strength declines, the functional decline is often most noticeable in the legs, which can create a cycle of reduced activity and further muscle loss. Insufficient Protein: we need twice as much protein per meal than we did in our 20's and yet most >50 year olds eat significantly less. There is a certain protein per meal minimum we need to hit to achieve MPS (muscle protein synthesis) and we have to more deliberate with our protein goals as we get older. Anabolic Resistance: goes hand in hand with insulin resistance. When the muscle become "resistant" it becomes problematic to get nutrients into the muscle for storage (glucose) but it also becomes very difficult to get nutrients into the muscle to feed it! With Anabolic Resistance muscles dont get fed and this too leads to muscle loss. Mastering Midlife is my online group coaching program that starts Sept 2 - 28 My groups are large enough to be dynamic and small enough to be personal. I do "coach" my programs, you will have full access to me (and me to you:)) For more information on Mastering Midlife please go to www.midlifemonth.com on that page there is a link should you want to book a complimentary call regarding the program. I only run this program once a year, I know I am starting it on Labor day weekend :) its no biggie if you miss the first zoom as they are all recorded. Questions? follow the link and book a call www.midlifemonth.com

5-Amino-1MQ (5-Amino-1-methylquinolinium) is a compound that has attracted significant interest for its potential health benefits, particularly in the areas of metabolism and weight management. The compound functions by inhibiting the enzyme nicotinamide N-methyltransferase (NNMT) When I first read about this in 2022, I was pretty excited because NNMT plays a significant role in the changes many of us experience in mid-life and beyond. NNMT (nicotinamide N-methyltransferase) is an enzyme that affects how the body processes certain molecules. This enzyme plays a significant role in metabolism, particularly in how the body stores fat and uses energy. As we age, NNMT activity tends to increase. Higher NNMT activity is linked to increased fat storage and reduced energy levels. This can contribute to weight gain, slower metabolism, and a higher risk of metabolic issues like obesity, diabetes, and cardiovascular disease. The increase in NNMT with age is one reason why maintaining a healthy weight and energy levels can become more challenging as we age. As the vast majority of my clients are over 40 (and because I'm 57!), I had to try 5 Amino 1 mq. As I delved deeper into my research, I discovered even more potential benefits. Key Benefits of 5-Amino-1MQ: Enhancing Metabolism and Promoting Weight Loss: By inhibiting NNMT, 5-Amino-1MQ can boost metabolic activity, leading to increased energy expenditure. This helps reduce fat accumulation, making it easier to lose weight or maintain a healthy weight. 5-Amino-1MQ helps reduce the size of fat cells by inhibiting the NNMT enzyme, which is involved in fat storage. When NNMT is blocked, the body is less likely to store fat, leading to smaller fat cells. It also blocks the creation of new fat (a process called lipogenesis) by interfering with the pathways that turn nutrients into fat. This means the body produces less new fat overall. Even without a calorie deficit, 5-Amino-1MQ can promote fat loss by boosting metabolism and encouraging the body to burn stored fat for energy rather than storing more fat. Lowering Appetite: One effect of 5-Amino-1MQ may be a reduction in appetite. By influencing metabolic pathways and possibly affecting appetite-regulating hormones, this compound can help reduce food intake, which is beneficial for those trying to manage their weight. Lowering Cholesterol Levels: 5-Amino-1MQ has shown potential in reducing levels of low-density lipoprotein (LDL) cholesterol, commonly known as "bad" cholesterol. Lower LDL levels are associated with a decreased risk of heart disease and other cardiovascular issues. Lowering Triglycerides: Triglycerides are a type of fat found in the blood, and high levels are linked to an increased risk of heart disease. 5-Amino-1MQ may help lower triglyceride levels, contributing to better cardiovascular health. Increasing High-Density Lipoprotein (HDL) Cholesterol: HDL cholesterol is often referred to as "good" cholesterol because it helps remove LDL cholesterol from the bloodstream. 5-Amino-1MQ may support an increase in HDL levels, further promoting cardiovascular health. Reducing Inflammation: Chronic inflammation is a contributing factor to many health conditions, including obesity, diabetes, and heart disease. 5-Amino-1MQ has shown promise in reducing inflammatory markers, which could lead to improved overall health and a lower risk of inflammation-related diseases. Reducing Cancer Risk: NNMT has been linked to the development and progression of certain cancers. By inhibiting this enzyme, 5-Amino-1MQ might help reduce the risk of cancer or slow the growth of existing cancer cells. This potential anti-cancer effect is still under active research. Preserving Muscle Mass: Preserving muscle mass during weight loss is crucial for maintaining overall strength and metabolism. 5-Amino-1MQ may help balance muscle and fat metabolism, ensuring that muscle mass is retained even as fat is reduced. This is particularly beneficial for individuals seeking to improve body composition while losing weight. While these potential benefits make 5-Amino-1MQ an exciting area of research, it's important to emphasize that much of the evidence is still emerging. The compound is not yet widely approved for clinical use. I must stress that I am not making any claims or promises. What I want to share is my experience and Kevin's (my husband's) experience. I do not suggest, promote, or guarantee what your experience might be. To find out more, pease visit my website 5amino.com 5AMINO

We have entered a new era in weight loss, it is both exciting and troubling. The ramifications go beyond weighing less, societal norms and expectations will change, personal responsibility and commitment will change. The one thing that will NOT change is the information needed to sustain success - in fact it will be more important than ever. MASTERING MIDLIFE SEPT 2 - 28 I offer this program once a year, but this year I am hoping to reach some of the providers of the new weight loss medications. The information and support I provide is the missing link for those seeking a permanent shift in their body composition (with or without meds) This unique program is designed to tackle the common challenges of weight loss and gain during midlife and beyond. Discover why weight loss stalls, why weight tends to accumulate around the belly, and understand the six hormones driving these changes. You'll receive meal plans focused on weight loss and muscle preservation, and I'll provide personalized coaching to help you create meals tailored to your goals. We'll explore essential supplements and provide comprehensive workout plans. Midlife body composition is closely tied to midlife health, and we'll dive into what to look for in your blood work, the critical numbers, and why they matter. While menopause will be covered in depth, we won't overlook andropause, an equally impactful but less discussed phase. We'll also address muscle, skin, bone, and energy health. New for Mastering Midlife 2024, we'll explore the revolutionary weight loss medications transforming the landscape. You'll learn how these medications work, what to expect, common issues, and their potential benefits and drawbacks. Mastering Midlife is about empowering you with the knowledge and providing a clear path to enjoying a healthy, vibrant body in midlife and beyond. Unlike weight loss in younger years, achieving midlife weight goals requires optimal health, which many struggle to maintain. The new medications can help, but without the right education and skills, results can be unsustainable, leading to a psychological rollercoaster. Join me in Mastering Midlife and gain the information, education, direction, and support needed to achieve and sustain your desired results. Remember, this program is offered just once a year and includes 10 live coaching calls, extensive pre-recorded content, meal plans, workouts, and full access to me for the program's duration. Don't miss this opportunity to master your midlife and beyond – enroll now! www.midlifemonth.com $499

Symptoms to Watch For: Chronic diarrhea or constipation Bloating and gas Food sensitivities Fatigue Skin issues (e.g., eczema) Joint pain Autoimmune conditions Testing for leaky gut, also known as increased intestinal permeability, involves several methods. Here are some common approaches: 1. Lactulose-Mannitol Test This is a urine test that measures the absorption of two non-metabolized sugars: lactulose and mannitol. Procedure: The patient drinks a solution containing these sugars. After a few hours, urine is collected and analyzed for the presence of these sugars. Interpretation: Higher levels of lactulose and lower levels of mannitol in the urine indicate increased intestinal permeability. 2. Zonulin Test Zonulin is a protein that modulates the permeability of tight junctions between cells of the digestive tract. Elevated levels of zonulin in blood or stool can indicate leaky gut. Procedure: A blood or stool sample is taken and analyzed for zonulin levels. Interpretation: Higher levels of zonulin suggest increased intestinal permeability. 3. Intestinal Permeability Assessment Some tests measure the presence of larger, undigested food particles, toxins, or bacteria in the bloodstream, which should normally be contained within the intestines. Procedure: Blood tests for antibodies against these particles can be performed. Interpretation: The presence of these antibodies may indicate that these particles are passing through the intestinal lining into the bloodstream. 4. Stool Tests Comprehensive stool analysis can provide insights into gut health, including inflammation markers, presence of pathogens, and digestive function. Procedure: A stool sample is collected and analyzed. Interpretation: Results can indicate dysbiosis or inflammation, which may be associated with leaky gut. 5. Food Sensitivity Testing Leaky gut can sometimes be associated with increased food sensitivities or intolerances. Procedure: Blood tests for IgG antibodies against various foods can be done. Interpretation: High levels of IgG antibodies to specific foods can suggest increased intestinal permeability allowing food particles to enter the bloodstream. I discuss leaky gut in many of my online programs, because weight loss becomes VERY problematic due to the inflammation caused (and consquential liver damage) due to leaky gut. Would you like to join one of my programs, or are you interested in coaching or brining me into your business? I would like to hear from you [email protected]

We were jogging in the 80's, kick boxing in the 90's. The Millennium moved us towards HIIT, and now the fashion (hallelujah) is to be buff! But, which is the best exercise for weight loss? You might have heard that high intensity training burns sugar, or that you have to be a correct heart rate to burn fat. So why does HIIT burn more sugar (it does) and how can it still be good for fat loss (it is) Do all these "steps" really matter (yes) and can walking the dog really help with fat loss (yes it can) In this podcast I explain why some exercises are classed as "sugar burners" and some "fat burners" and which is best for fat loss My TIGHT28 program starts this Saturday May 25 and there are workouts as well as meal plans and lots (and lots) of coaching. Click this link for full program details and if you missed it this time, simply email me to be put on the reminder list for next time [email protected]