Midlife Mayhem

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]