Midlife Mayhem

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]