Midlife Mayhem (joanne lee cornish)

Today is the last day of 2023 and as I was writing my goals for 2024 I thought I would do a super quick podcast that might help you as we all enter 2024.

About 16 years ago I was taking a personal growth training program, a friend had suggested I take it and I am the sort of person that will just jump in to something sight unseen.

At the time I was going through a divorce, a tragic death, moving, and the recession of 2007 (half of my business vanished)

In class they asked us - What is the soundtrack for your life right now. Without hesitation, I thought, Dr Zchivago!  A movie from 1965 (older than me) that I have only seen twice. Why would I chose that music ?  Because it was dramatic and pitifull, it matched my emotions of feeling sorry for my self and dwelling in self pity.

I was embaressed that it came straight to mind, but it was also a life chaning moment for me.

I did NOT want to be that person, I had not thought I was that person - but I was acting exactly like THAT person.

I was horrified.

I am about to start my VICOTRY VAULT accountability and goal mastery program (January 12 -20) and this is just the tip of the iceburg of what I want my clients to explore.

Enjoy the podcast and I explain why I now have 3 soundtracks :)

 

Happy New Year everyone

Victory Vault www.yourvictoryvault.com starts on January 12 - 20

I than had The Peak Week 5 Day Shred starting on January 21 - an epic week long program to lose a ton of weight and mentally get back into the groove for 2024

www.5dayshred.com

 

To check out my programs for 2024 please visit my website www.theshrinkshop.com and know that you can always set up a complimentary discovery call (link on home page)

 

Joanne 

The #1 reason diets fail is no the fault of the diet and it is not your fault either

The failing is in thinking that weight loss is a "product" when it is, in fact, a "skill"

If I gave you a piano would that make you a pianist? No

There is nothing wrong with the piano and there is nothing wrong with you.

We have to be taught the skill of playing the piano.

What If I taught you one tune on the piano, would that make you a pianist?

No, you still need to be taught the skill of playing the piano.

 

Weight Loss is thought of as a product. A supplement, a diet, a program - and there is nothing wrong with that

but they will not and cannot create sustainable results.

Weight Loss is a skill and in this episode we decouple weight loss from the marketing madness to see the fascinating skill set it actually is

 

Joanne Lee Cornish

I run 6 online group coaching program live twice a year, check my website or contact me for the schedule

I work with a limited number of people one on one 

I would love to work with your community or workplace

www.theshrinkshop.com

jo@theshrinkshop.com

310 704 6569

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!

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 jo@theshrinkshop.com

Welcome to Midlife Mayhem

 

To explain how I can help you I want to tell you about how I came to be here.

People just like you redesigned my coaching business

 

Sit back and enjoy

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  Jo@theshrinkshop.com

 

Training to build muscle allow us a lot of variety with regards to reps, weights, sets and rest.

You can use just about any combination you want as long as it hits enough "volume"

 

Volume, in the context of muscle building, refers to the total amount of work performed in a workout, typically measured by the number of sets, reps, and weight lifted. It's a key factor in muscle hypertrophy, the process by which muscle fibers increase in size.

Here's why volume is important for building muscle:

1. Muscle Damage: When you lift weights, you cause micro-tears in your muscle fibers. These tears, when repaired, result in muscle growth. Higher volume workouts create more of these micro-tears, stimulating greater muscle growth.

2. Metabolic Stress: High volume workouts create metabolic stress, which is associated with the buildup of metabolites such as lactate and hydrogen ions in the muscles. This metabolic stress signals the body to adapt by increasing muscle size and strength.

3. Mechanical Tension: Volume allows for sustained mechanical tension on the muscle fibers during a workout. This tension is a primary driver of muscle growth. By performing more sets and reps, you provide more opportunities for the muscle fibers to be under tension, stimulating growth.

4. Progressive Overload: Building muscle requires progressively overloading the muscles over time. This means gradually increasing the stress placed on the muscles by increasing volume, intensity, or both. Without sufficient volume, it's challenging to progressively overload the muscles and stimulate further growth.

Volume and Intensity were topics of my Muscle Month Program

Up next is TIGHT28 may 25 - June 22 2024

Never miss a program!  email me at jo@theshrinkshop.com and I will add you to my email list (promise no spam!)

We all want it, but deep down we know it is not the answer - or is it?

In todays podcast I explore the power of the "Quick Fix" diet and how they can play a productive part of your weight loss plan.

We all know them , the "Cleanse" the "Detox" the "Lose 20 in 20" you may have even signed up for a few of the programs that promise instant weight loss. Maybe you bought the pill, or the cream or the belt.

Instant results are part of selling any product. The first few pages of a book have to grab you, the first few minutes of a movie, or is it that energy drink or that skin cream.  

When we experience immediate results we are highly motivated to continue on the path or continue in the program.

This episode in an unashamed plug for my own quick fix program, my PEAK WEEK 5 DAY SHRED where on average people lose 7-10 lb in 5 days (the record is 16 lb) The results at first sound unbelivable (which is probably why FB banned me from advertising the program), but let me explain my program to you. You will see how the results really arent that crazy, indeed they should be explected.

A quick fix diet to be powerful needs 4 things

1. A workable strategy (setting people up to fail is not cool)

2. Support

3. An explaination on how to continue

4. Results

If the program you are looking at does not offer you all 4 then it really is a money grab.

 

The Peak Week 5 Day Shred  January 21 - 27 2024

dm me your email to be notified when it returns

www.5dayshred.com

 

Welcome to Midlife Mayhem; I'm your host, Joanne Lee Cornish, and today we're delving deep into the incredible intelligence of our bodies and how they go beyond mere reliance on food for the fuel they need.

In a world where we're increasingly conscious of the impact of our diets on our health, it's crucial to understand that our bodies are intricate, finely-tuned machines that have evolved to navigate the complex relationship between what we eat and how our blood glucose responds.

But here's the twist: our bodies are way smarter than we give them credit for. Beyond the conventional understanding of food as fuel, there's a symphony of biological processes at play. 

In this podcast we discuss the 3 ways sugar enters your blood

 

Joanne Lee Cornish

www.theshrinkshop.com

2024 Programs are now available, click link above to explore

jo@theshrinkshop.com

 

 

 

I thought it could never happen to me.

A former pro bodybuilder, Ive been training and eating for hypertrophy (muscle gain) since I was 14!

In this podcast, I share my personal story and why muscle loss WILL happen to all of us!

If you enjoy this podcast you will really enjoy my MUSCLE MONTH program that starts very soon March 31.

 

• Read on and I will expand on muscle loss with age, but first, here is who MUSCLE MONTH is ideal for
• We know we need to build and maintain muscle with age
• We may be hesitant because we are still trying to lose fat
• We may be reluctant because we dont want to "get too big"
• We resist because dont you have to "bulk" to gain muscle
• We may feel that we're already training our muscles (but we havent changed, so what up with that)
• We know it is important, but we're not really sure why
• We know we need to build, maintain, protect our muscle but we have no idea where to start
• We have been training for decades, but maybe Joanne knows something that we dont :)
•  
• MUSCLE MONTH has you all covered!
• What to expect
• A choice of 6 training programs, from beginner to home, to my workouts (an everything inbetween)
• Custom meals for your goal type - you can still lose fat and build muscle (dont be told otherwise)
• Coaching on all topics to do with hypertrophy (its fascinating)
• You will understand how to build muscle, what results to expect
• You will understand how to eat for hypertrophy without getting fat
• You will (sadly) understand why most people are NOT building muscle in the gym

 

MUSCLE MONTH www.musclemonth.com

March 31 - April 27

 

Please dont hesitate thinking you might catch this program next time around, because that will be in 2025!

OK, plug over. 

Here is one reason why people lose muscle with age, whether they exercise or not!

 

There are two types of muscle fiber

 

WHITE (fast twitch) muscle fibers. These are our explosive muscle fibers, they create a lot of force but they tire within seconds (think heavy lifting)

 

RED (slow twitch) muscle fibers. These are our endurance muscle fibers, they create low level of energy but they are resistant to fatigue (think long distance running, hiking etc)

 

All muscles have both types of fibers and this explains partially why some people gain muscle easily and others are hard gainers. You see WHITE/FAST TWITCH muscle fibers can get denser and bigger (hypertrophy) whilst the RED/SLOW TWITCH fibers do not really grow. If you have more slow twitch fibers you wont gain "mass' than others (this is why most ladies need never fear getting "too" big)

Here is the kicker

With age we lose the WHITE/FAST TWITCH muscle fibers, not the RED/SLOW TWITCH fibers!

 

Let that sink in ....

 

I love running, I love yoga, hiking is such fun and you may feel that you are very active and that muscle loss wont happen - IT WILL, because you are not overloading the white/fast fibers to force them to adapt.

 

Even the gym rats fall prey to this because you still have to OVERLOAD the fibers.

There are many ways to overload a muscle, but most people are NOT DOING IT.

 

MUSCLE MONTH is ideal for the very beginner to the most advanced.

It is SO perfect for a newbie because we can create a fabulous plan from day one (and save you decades of time)

It is IDEAL for the more advanced because you already love lifting, lets sharpen the tools and make all the effort effective and efficient.

 

This is a big program for me to coach as I coach from my office, the teach the theory and nutrition and I coach from my gym to teach the practical.

 

I serisouly cannot see how I have time to run this program again this year (I have 5 other programs)

• 12 zooms (all recorded)
• Custom meal plans and instruction on how to build out your own nutrition
• 6 workout programs to chose from (or fine tune your own)
• Full access to me
• Topics ranging from male/female training, muscle contraction, adaptation, anabolic resistance, protein and leucine, protein timing, do we need carbs, if so when, how many reps, how much rest, what about recovery, what can your blood work show you, how do I design workouts depending on body types and goal types, how do you design a workout, how to sequence exercises, how do you go to failure beyond using more weight, should kids train, can you gain muscle later in life - AND SO MUCH MORE

 

OK, if that doesn't convince you :)  

Before you walk throught the gym to get to the cardio, please listen to this podcast.

www.musclemonth.com

 

We start REALLY SOON 

MARCH 31 - APRIL 27

 

 

 

 

 

 

Embarking on a journey to embrace a healthier diet can be a challenging endeavor, especially when faced with the reluctance to consume foods that are traditionally deemed nutritious. It's not uncommon to find oneself hesitating or even disliking certain foods that are recognized for their health benefits. This reluctance can be rooted in various factors, such as unfamiliar tastes, textures, or simply the comfort of sticking to familiar culinary preferences.

The intriguing aspect of human taste preferences lies in their malleability. While initially, the prospect of consuming certain foods may seem unappealing, our tastes have the remarkable ability to evolve with exposure and repetition. This phenomenon is often referred to as acquired taste. It's a testament to the dynamic nature of our palates and the capacity for our preferences to adapt over time.

The process of acquiring a taste involves a gradual adjustment to the sensory experience of a particular food. Initially, the flavors may seem unfamiliar or even off-putting. However, as one persists in incorporating these foods into their diet, the palate undergoes a transformation. The more exposure we have to a particular taste, the more accustomed and accepting we become of it. Over time, what once seemed unappealing may evolve into a flavor profile that we not only tolerate but come to genuinely enjoy.

This phenomenon underscores the importance of perseverance when trying to adopt a healthier eating pattern. It encourages individuals to venture beyond their culinary comfort zones, understanding that initial aversions can be temporary. As we expose ourselves to a diverse range of nutritious foods, our taste preferences are likely to shift, paving the way for a more balanced and health-conscious approach to eating.

 

The most common examples are coffee, alcohol and dark chocolate. At first most everyone dislikes that first bite or sip, but, as some of us know, these can become some of our favorite treats.

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 jo@theshrinkshop.com   Until next time - I think I will talk about Andropause next podcast!

 

Registration closes on Friday May 24 for my TIGHT28 program and the first zoom is the following day on Saturday May 25

Memorial weekend is not the ideal time to start a weight loss program (or maybe it is the IDEAL time to start a weight loss program) - but not to worry because all the zooms are recorded so you can go about your holiday weekend and listen the recordings at your own convenience.

Why I built this program.

I am constantly seeing people’s weight loss stall because of foods they were sensitive to

I am constantly seeing people sabotage their weight loss because of their relationship with certain foods

I am constantly seeing people’s weight loss progress trashed because of weekend weight gain, which is so pronounced that it negates all the progress of their week

I am constantly seeing people living with bloating, low energy, joint pain, and depressed moods because of their food.

• 9 live zoom coaching calls (all recorded)
• Lots of pre recorded content on all topics
• Workouts
• Meal plans (no gluten, dairy, soy nor added sugar) designed for weight loss
• Full access to me for the entire length of the program
• My app is free for you forever x

 

Zoom topics. 

• How food sensitivities show up
• The peptide craze
• Sugar - added sugar, sugar alcohols, artificial sweeteners
• How to test for food intolerance or allergy (spoiler - not those home tests!)
• Appetite regulators - how to control
• Building mini habits for success
• VO2 max, HIIT, anaerobic threshold and much more explained
• Cardio or weights for fat loss?
• Stubborn fat that seems diet resistant
• Gluten & dairy - their connection 
• GMO and soy - how our foods have changed
• Weight Plateaus and rebounds
• and I am sure a lot more as I tend to get carried away :)

There are exercise programs for all levels (home and gym)

When I first this program I was astounded by the results! I knew that I needed to offer this program, but I was shocked by the difference it made.

If you have worked with me before, you know I am all about coaching. I am not the coach who just tells you what to do; I am the coach who is going to explain every nuance so that you can make informed changes as they relate to you.

If you have completed my 21 Day Program, this is a really awesome progression.

If you have not done the 21 day weight loss program, no worries because there is a bonus zoom at the start of this program, to bring you up to speed with fat loss, my approach, why is works, how I build meals and more. I only offer this program once a year!

WWW.TIGHT28.COM

If you missed this program simply email me and I will put you on the reminder list for next time 

jo@theshrinkshop.com

 

 

Today is December 21 and we are running full force into Christmas!

For many that means a lot of food and needing to take a nap after dinner.

Whether you celebrate Christmas or not, I am sure you have experienced a food hangover/coma - but what causes them?

There are three main reasons and the third is the most interesting!

My online group coaching programs are starting in January, be sure to click my website link to explore and if you have questions book a complimentary 20 minute discover call.

1. Tryptophan: Tryptophan is an amino acid found in many protein-containing foods, such as turkey. It is a precursor to serotonin and melatonin, neurotransmitters that can have a calming and sleep-inducing effect. While turkey does contain tryptophan, the amount is not exceptionally high compared to other protein sources.

2. Blood Glucose Levels: After consuming a large meal, especially one rich in carbohydrates, blood glucose levels can rise. The body responds by releasing insulin to help cells absorb glucose for energy. The subsequent drop in blood glucose levels, known as hypoglycemia, can contribute to feelings of fatigue.

3. Volume of Food: The sheer volume of food consumed during a large meal can stimulate the release of digestive enzymes and trigger the stretching of the stomach. This can lead to increased blood flow to the digestive organs, diverting it from other areas and potentially causing a temporary decrease in energy levels.

 

Joanne

www.theshrinkshop.com

2024 Group Coaching Programs 

Discovery Call

Social Media @theshrinkshop

Although this podcast is for "midlife" and beyond, I feel compelled to discuss young adults, their desire to build muscle and their desire to play video games!

It makes me very happy to see so many teenagers and young adults interested in lifting weights to gain muscle and get stronger. 

Social media and its influencers are partly driving this (which I also think is awesome)

But on the other side of the coin is the passion for video games.

I dont have a dog in this fight because I dont have kids, so let me just shoot from the hip and tell it the way it is.

 

LACK OF SLEEP & MUSCLE HYPERTROPHY

Insulin, growth hormone, IGF1, testosterone, protien and optimal training are the growth factors we need to optimize is we want to build muscle at any age.

Lack of sleeep

• Decreases testosterone
• Decreases GH
• Distrupts Insulin and IGF
• Increases cortisol
• Disrupts Ghrelin (an appetite regulator)
• Moves us towards insulin resistance and anabolic resistance

Which can/will cause

• Less muscle protein synthesis
• Impair our ability to move amino acids in the muscle
• Impair glucose tolerance
• Reduce the hormonal growth factos needed to hypertrophy
• Increase appetitie
• Increase cravings and sweet cravings
• Increase muscle breakdown (esp the extremities)
• Increase fat storage generally, but esp in the midsection

It seems we are in an era where we expect to do whateve we want but also get the results we want.

It will not work, not even close.

I cant even sugar coat this. We must sleep to build muscle and preserve tissue health

The yound adults are creating an enviroment I would expect to see in a person my own age where the hormones arent working as well.

If you are going to train hard in the gym, why not optimize all the tools that youth has to offer you?

It is not about doing "what you can" it is about doing "what is necessary"

 

Feel free to forward this to any teenager or young adult that needs to hear this

MUSCLE MONTH starts this Sunday (march 31) www.musclemonth.com

Send me your email address to be put on contact list so that you will one of the first to know when my programs are available.

 

jo@theshrinkshop.com

 

If you ever want to bring my coaching to your small business please use the email above

 

 

There are 3 standard body types.

 

Ectomorph – finds it difficult to gain weight and oftenhas a pouch of belly fat that drives them crazy.

Ectomorphs are usually very high-energy people who loveendurance-style workouts. They usually have fine hair, long digits and are muchstronger than they look

Mesomorphs are athletic in stature. They gain muscleeasily, and when they behave themselves, they can stay quite lean with not toomuch effort. The mesomorph, however, can become unhinged in midlife and notknow how to regain their former glory.

 

Endomorphs are heavier people, they have gorgeous skin,and shorter digits, and they carry a lot of muscle, but they also carry a lotof fat

But most of us are somewhere in between – an ecto-meso or ameso-endo.

When it comes to training and nutrition, knowing your bodytype is very important.

Ectomorphs are constantly trying to lose the belly pouch,and their love for cardio pushes them In that direction. However, in doing sothey lose muscle and the pouch looks bigger.

Encouraging an endomorph to do HIIT training is alsomisguided because their extra weight makes safety an issue, and it is harderthan is necessary to do. Steady state cardio is a far better approach alongwith circuit-type training in the gym

 

What about nutrition?

That Ectomorph doing fasting for weight loss and eating nocarbs, makes no sense at all.

The Endomorph, however has the fat stores to use fasting andlow carb as very effective weight loss tools.

 

• Do you know your body type?

   

• Are you training and eating for your body type

   

• Ladies, are you estrogenic or androgenic (or somewhere inbetween)?

 

What about the blessed Mesomorphs, how can that all unravel?Mesomorphs are usually lean and muscular, they are strong and conditioned, andthey don’t have to concern themselves too much about their body composition –until – midlife kicks in.

 

The mesomorphs lifestyle may change, their sporting daysbehind them and a few added trips around the sun. Their weight starts to creepup, and for the first time ever, they have a few pounds they want to lose.

 

This is where an educated endomorph can overtake themesomorph. At the time that the mesomorph feels challenged the endomorph, bythat same time, has decades of experience in weight loss.

 

Do you fast, do you cut carbs, do you train heavy and slow,or fast in circuits?

It really depends on your body type.

 

Body Type and Fat patterning are two of the manytopics explained and discussed in the upcoming

 

21 DAY SIGNATURE WEIGHT LOSS PROGRAM

 

• My goal is to provide you with a plethora ofinformation on weight loss and body composition.

• My goal is to educate you to the point that youare making informed decisions rather than living under the direction of others.

• My goal is to find the sustainable place thatlies between “restriction” and “recklessness”

 

In that place, we find an ease

Knowledge is power

 

The 21 Day Signature Weight Loss Program starts on February 11 - March 2 2024

If you are considering the program, please do not hesitate too long. I run this program twice a year and it will not return until the fall

If you have questions email me jo@theshrinkshop.com

www.21daysignature.com

We start soon

 

Jo

www.theshrinkshop.com

 

 

If I had a dollar for every time a client has complained about "bloating" I would be doing this podcast from a Yacht off the Maldives

This is an extensive topic that I have summarized into under 30 minutes :)

The main causes of water retention, the hormones that govern the water in our body and what we can do about the extra pounds it can cause.

First off, I get a little ticked when people say that their weight loss was only water weight

1. On average 7% of your body weight can be EXCESS water weight

2. Water weight looks just like fat 

3. Water weights more than fat by volume (bucket of fat vs bucket of water)

4. Excess water retention means higher blood pressure

5. It can be incredibly easy to lose that excess water.

 

Aldosterone triggered by stress, lack of sleep, insulin, inflammation, cortisol. Aldosterone means that you can not pee out sodium, water follows sodium, so if sodium isnt leaving, neither is the excess water

Anti Diuretic Hormone (ADH) will be triggered if your body senses even the slightest amount of dehydration

Pre Menopause and estrogen dominance can cause annoying water retention for the ladies

Enjoy the podcast as I explain each of these and suggest solutions for all

My PEAK WEEK 5 DAY SHRED  is coming up Jan 21 - 27 and water retention is fully explained in one of the coaching call. Click the link for information about this group coaching program. If you missed it, simply email me and I will add your name to my contacts so that you will be first to hear when the program comes back around.

https://theshrinkshopshop.com/collections/course-programs/products/d-peak-week-6-day-shred

For all upcoming programs please visit my main website www.theshrinkshop.com

be sure to email me if you want your email to be added to my list (I promiise no spam) jo@theshrinkshop.com

Joanne 

Questions?  book a free discovery call, link on the homepage of my website www.theshrinkshop.com

 

2024 coaching program dates

 

I have 6 online coaching programs. 

There is a progression to my coaching, from a program on mindset, to a simple 5 day diet, I move on the explain weight loss and then muscle building and then advanced weight loss and food intolerance, then my mastering midlife program.

The Mastering Midlife Program is the final and most advanced program, this is where I used to coach about the liver.

But now I am seeing so many people struggle with weight loss. They are doing the work, their bood work "looks" normal but their results are paltry.  

This has everything to do with the liver!

 

Now I have to coach about the Liver in my intro program because it is so relevant to so many people.

This podcast is a tad complex and probably better discussed in my coaching programs with images - but follow along and at the very least I hope to explain how weight loss plateaus start with liver health and with a few simple (but consistent) changes we can still succeed.

We have to become healthier on the inside before it shows on the outside

 

My Muscle Month program starts on March 31 - April 27

Oh boy! this is a lot of coaching for me (but I love it)

3 (THREE!) coaching calls per week

4 workout programs to chose from

Meal plans for muscle building without any fat gain (no bulking here!)

Plus all the theory regarding muscle building, nutrition, recovery and so much more

 

www.musclemonth.com

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

 

jo@theshrinkshop.com

 

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

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 

You’ve probably heard someone argue that achieving muscle growth and fat loss in the same day is physically impossible because of thermodynamics. The argument goes as follows.

1. To build muscle, you must store energy. To lose fat, you must burn energy.
2. When you are in energy surplus, your body stores energy. When you are in a deficit, your body loses energy.
3. Therefore, you must be in energy surplus to gain muscle and in a deficit to lose fat.

The first two points, the premises, are true. They refer to the first law of thermodynamics (‘movement of energy’), also called the law of the conversion of energy. This law means energy cannot just disappear. It has to go somewhere. Building new fat or muscle cells requires energy and breaking them down releases energy. However, point three, the conclusion, is false.

 

Why? Because muscle and fat tissue are different functional compartments in the body. As a result, your body directs calories towards muscle and fat mass independently. Researchers call this calorie partitioning and the resulting change in fat and muscle mass are expressed as a P-ratio.

 

The body does need other substrates to build muscle mass of course. You need building blocks to build a house. Let’s look at what exactly the body needs.  

 

So what do we need to build muscle mass?

1. Lots of water (H2O). You can drink plenty of that during a cut, so no problems there.
2. Several kinds of protein. Again you can eat a lot of protein on a fat loss diet, so no problems here either. For the DNA and RNA we also need nitrogen and phosphate, but those can be derived from dietary protein.
3. Glycogen (carbs) and triglycerides (fat). This basically just comes down to energy, because glucose and fat are non-essential nutrients that can be created by the body itself. We need a lot more energy too, because the protein synthesis for the muscle building process is an energy costly process itself.

 

In short, we need protein, water, and energy.

Where do we get the energy?

Easy. Your body has plenty of that – its that body fat you are trying to lose. They say an average woman has 2 months of fuel on her body in the form of stored body fat – so that is plenty of fuel! 

Thus, as long as your body has sufficient stimulus to build muscle mass, which it has if your training program is optimized, it has both the means and the will to build muscle mass while simultaneously losing fat.

 

Similarly, your body is capable of storing fat while burning muscle. The conservation of energy law only means that you must gain energy in an energy surplus and lose energy in a deficit. It says nothing about how these calories are partitioned or about how your body composition changes.

There is an awesome study that used overweight police officers, they were put on a low calorie diet but with surplus protein and they did resistance training for 12 weeks, On average they lost 9.3 lb of fat and gained 8.8 lb of muscle

This is what we call “recomp” (recomposition) when a bodyweight can stay pretty much unchanged but the composition changes. In this case the police officers weight did not change very much but they had tremendous fat loss and muscle gains at the same time.

Newbies often experience “recomp” but so too can experienced lifters.

Indeed more muscle can be built in a greater energy surplus and indeed gaining muscle in a deficit is harder for an experienced trainer, but with sufficient stimuli and enough protein you should expect to build muscle on a fat loss diet.

 

After all we know that the body can gain fat and lose muscle at the same time when in a surplus

Why not then for the body to lose fat and gain muscle in a deficit? The macros, training, rest and recovery just need to be inline and it will happen.

 

This is what MUSCLE MONTH is all about - building muscle and staying lean, or getting leaner.

I would never do a bulking program, so I would never ask that of my clients

 

But Muscle Month starts really soon March 31 - April 27

If you missed it, please send me your contact info and I will put you on my mailing list

jo@theshrinkshop.com

 

MUSCLE MONTH 

www.musclemonth.com

 

 

Do you feel that you lack discipline or that you used to have more self control?

Indeed some people enjoy living a very structured life, they enjoy the planning and knowing every detail, but discipline is not limited to only those people. Discipline is something all of us can have more of and all it takes is a littl time.

Self Control is a real issue for many and a huge part of that is because of the world we live in today

You see, boredom triggers the need for change. The very second that we are bored, we do something to change our situation. 

Its the reason I started this podcast. On instagram the posts have to be shorter and shorter because people stay only a few seconds before they scroll on.

The televison remote control has a lot to answer for. When I was a kid if you were bored with a show someone had to get up and change to one of the other (2) channels.

Boredom causes an immediate shift - It can be good or bad, but without deliberate intention it is usually bad.

In todays world of over stimulation self control becomes a huge obstacle for many

Enjoy this podcast as I explain how to bring discipline into your life and how to gain self control - neither are difficult to do, it simply an being aware of how both principles work.

My online group coaching programs start very soon.

My accountability and goal mastery program VICTORY VAULT starts on January 12 - 20

If discipline is something you want more of, then that is the program for you.

If you want to find your inner self control then definetly join THE PEAK WEEK 5 DAY SHRED that starts on January 21 - 27

And as always, if you have questions about any of my services, book a complimentary discover call - the link is on the homepage of my website www.theshrinkshop.com

 

Joanne

jo@theshrinkshop.com

 

 

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!

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  Jo@theshrinkshop.com

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

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

 

Triglycerides are part of your standard blood panel, but what do they have to do with weight loss or your ability to lose weight?

Often ignored, this one number on your blood work can tell us a lot about what your liver is doing, your risk of stroke or cardiovascular disease.

It also tells us if you are eating too much.

Enjoy the show as I chit chat about Triglycerides and tell you what you can do about a high number 

Joanne 

jo@theshrinkshop.com

www.theshrinkshop.com

 

2024 Program Dates are now available !

 

 

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:

1. Turn Around: We retreat, going back to familiar but unproductive habits. This leads to the same goal appearing on our list year after year.

2. 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.

3. 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:

1. Be Present: Focus on the moment. Ask yourself, “What’s the best thing I can do right now?”

2. Take Small Steps: Finagle your way through the obstacle bit by bit. Small, steady actions are more effective than dramatic, unsustainable efforts.

3. 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

1. Identify Your Obstacles: Write them down. What’s standing in your way?

2. Reframe Them: Ask yourself, “What lesson or opportunity is this obstacle offering me?”

3. Create a Plan: Break the obstacle into smaller steps. What’s one thing you can do today to start moving through it?

4. 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

 

 

🎙️ 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

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:

1. 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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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

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.

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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.
7. 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

 

 

"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 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, access to me, access to my entire library of content. Come learn with me and train with me. 25% discount off all other courses. $110 monthly membership fee. I have wanted to do a membership program for a long time. Enrolment is now open   Watch out for new "challenge" based programs and 2 new programs in 2025   I have set my intentions for 2025. If you need help with yours please consider The Victory Vault program 

There are multiple reasons for this, lets start with the obvious and move on to the less known.   1. Compliance - the weight loss program they used was not sustainable 2. The program they used was too time-consuming (meal prep, hours of gym time, carrying Tupperware everywhere, having to log every calorie)    These first two reasons meant that the person had nowhere to go but back to their usual eating pattern   3. Muscle Loss - muscle loss happens with every diet. Indeed, fat is 13% protein, so if you lose fat, you ARE going to lose muscle, but if you lose most of the weight from muscle, then this reduces your metabolic rate, and if you go back to eating as you did prior, it will now be an excess and weight rebound will occur.  This will happen with low protein programs or those that require a huge amount of exercise without the nutrients to fuel it.  Totally unnecessary + the person will actually lose less lean :(   4. LPL Lipoprotein Lipase is an enzyme that, when excited, causes fat storage. It is also a huge part of fat patterning and belly fat, which is explained in the 21 day program .  Two things REALLY excite LPL, Insulin and restriction.  The scenario is a person who has been on a prolonged, very restricted diet. They lose a ton of weight, and LPL gets very excited and starts to store as much fat as it can. Then the person caves on a diet and eats high carb - causing high insulin, which also excites LPL - a double whammy for very fat weight regain.   5. Leptin and Ghrelin (appetite regulators - also discussed in the 21 day progam. If a person crashes the weight off, leptin will recognize the rapid loss of "future fuel." Leptin tells the brain, and the brain slows expenditure (burns fewer calories) and increases the hunger of the host.  I saw this a lot in the bodybuilding/fitness world.  After a competition diet the competitor would eat an insane amount of food, sadly this is normalized by the sport, but it was Leptin doing its thing. Ghrelin is our hunger hormone; it goes up before a meal and comes down afterward. With restrictive dieting Ghrelin stays up, this person is hungry all the time. Ghrelin is also high in those who dont sleep enough.   But the #1 reason that people regain the weight is because they dont understand weight loss   When have you ever been good at something you didn't understand?!   If weight loss were coached as the skill that it is, people would not have to stay in the torrid cycle of weight gain and weight loss.   Weight loss is a science - the way the body burns fat does not change depending on the bias of the day or the foods of today. The science of weight loss does not bend due to our food preferences or our need for instant gratification. The science of weight loss does not adjust to what we think we deserve or how hard we think we have worked.   Weight loss is a very well-studied and fascinating subject Being on a "diet" is like being given a piano without any lessons - you might figure it out, but very very doubtful. Is the piano at fault? are you at fault?  or did you not have the coaching necessary to learn the skill.   THE 21 DAY SIGNATURE WEIGHT LOSS PROGRAM  FEB 11- MARCH 2 REGISTRATION CLOSES ON FRIDAY   It may or may not be back this year. If it does return it will be in the fall   I am very passionate about this program. It has changed countless lives and has freed them from the anxiety of weight loss.   Questions - lmk 

You have heard of the "all or nothing" mentality, but what about "negative lumping" 

It is a similar concept that I do see with a lot of my clients

It is when they dismiss their efforts because they do not hit their target/goal

For example

Someone eats really well all week, but they mess up over the weekend (this happens a lot)

So they dismiss the ENTIRE week, even when their weekday eating was FAR BETTER than usual

or 

The person that decides to train 5 x  a week for a month - but they only average 4 x and they are bummed at 

their "failure" when in fact they did 8 more workout that usual!

Being able to recognise the progress in the "near misses" is vital.

This also couple nicely with the "optimal failure rate"

If we set a target behavior and hit it 100% of the time (zero failure) the bar was set too low and we will likely become bored.

If we only hit the behavior target 50% of the time we can become very discouraged. We set the bar too high.

The optimal failure rate is 15%, in this (very short) podcast, I do the calculation for you

 

My 21 Day Signature Weight Loss Program starts on Feb 11 - Mar 2

I only run this program once (maybe twice) per year

In 21 days you will understand weight loss and you will understand why you may have struggled in the past

Click the link for more info

 

https://theshrinkshopshop.com/products/copy-of-6-week-signature-weight-loss-program-september-30-november-11?variant=40622022623330

 

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:

1. 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.
2. Reducing Sugar Absorption: It slows down the breakdown of carbs in your gut, leading to smaller blood sugar spikes.
3. 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.

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

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

 

Soy is an incredibly versatile ingredient with a lot of devoted fans and numerous health benefits. However, it's important to be informed. The soy industry is massive—it's the second largest crop after corn and generates three times the revenue of the NFL. With such big money, not all the information about soy can be trusted.

 

• That soy you are eating is not from the US.

• Why the soy fed to our livestock is making them sick

• Why is GMO soil so much more reactionary?

• Soy an menopause miracle or a long term endocrine disruptor

If you like this podcast, you will love the program that it is part of 

TIGHT28 starts on May 25 - June 22 2024

If you missed the live coaching program be sure to email me so that I can let you know when it comes around again

Jo@theshrinkshop.com

 

Muscle is muscle right? - not exactly.

In this podcast I try (very hard) to dispel the myth of "Accidental Muscle"

No body EVER gained a huge amount of muscle on accident.

Thankfully the fashion has changed away from the thigh gap and more towards and strong healthy physique, and yet still the fear exists of getting "too big"

Ironically this usually comes from ladies over the age of 35 at which point the chance is gaining too much muscle is right up there with a lottery win

In todays podcast I will explain 

• The different muscle fibers
• Fast gainers vs hard gainers
• How I train ladies differently than men
• Which muscle fibers are lost with age
• How to bring joy to any workout

The information in todays podcast is expanded upon in my Muscle Month program and in my Mastering Midlife Program.  Details on my website at www.theshrinkshop.com

I only run my programs once a year, so dont walk, run to check out the dates of my upcoming programs

If you have any questions you can always book a discovery call (link on home page of my website) or contact me at jo@theshrinkshop.com

 

COMING UP

Victory Vault a one week program of accountability and goal setting January 12 - 20

The Peak Week 5 Day Shred January 21 - 27 - The results are so good that FB banned me for posting them

21 Day Signature Weight Loss Program Feb 11 - March 2

Muscle Month March 10 - April

Tight 28 April 28 - May 25

Mastering Midlife June 16 - July 14

GROUP COACHING SCHEDULE

 

In todays podcast I discuss

• Do you need to do cardio for weight loss
• Can you just "diet" yourself into shape
• Can you just "exercise" yourself into shape
• If you just want to exercise, how many calories do you need to burn to lose weight?
• If you want to sustain your weight loss, how many calories do you need to burn?
• If you just want a guide as to how much cardio you need to do for your health - what does that look like?

My coaching programs start in a few weeks. If you enjoy this content I would strongly suggest checking out my programs and if you have any questions, book a discovery call and we can chat

Coming up the 2nd week of January is my one week Accountability/goal setting/growth mindset program (I havent thought of a catchy title for it yet)

If you are on my mailing list watch out for that email

If you are not on my mailing list lmk your email and I will send you details (jo@theshrinkshop.com)

This program is to start the year off strong and does not have to be anything to do with weight loss or body composition.

What do  you want to achieve, what do you need to do to achieve that, who do you need to be, what obstacles are you facing and much more, There will be homework and by the end of the program you will have a solid plan of action to start 2024

 

www.theshrinkshop.com

 

Joanne

 

 

Commodities are foods found in their natural raw state

Processed food or CPG (consumer packaged goods) are far from natural or raw.

Commodities fall under the jurisdiction of the USDA. CPG rather are governed by the FTC (federal trade commission)

 

Here lies a problem - a huge problem!

The USDA does not allow commodidies to compare themselves or make claims. An egg cannot say it is better than a keto bomb.

The FTC DOES allow comparison and it also allow some degree of claims. A processed food cant say it cures cancer but it can say "meat is bad" and our Impossible burger is heart healthy

 

Its a problem

Commodities cannot counter claim or offer evidence or their superiority, nor do they have the money to fund tha studies that the processed foods companies run.

This allows for false claims, inaccurate comparisons - meanwhile the commodities slighted cant do a thing about it - there is no recourse

 

Muscle Month starts on March 31 and in that program I will be discussing in depth protein and its essential role in muscle building.

Eggs, fish, poultry and meat are such commodities that have no voice.

It is no wonder that so many people have been swayed away from animal protein and towards "plant based" (which is usually PROCESSED FOOD)

In this episode of Midlife Mayhem I talk about the unfairness or it all, coupled with food preferences and the never ending cycle of food bias.

 

I hope you enjoy 

To find out more about Muscle Month please go to www.musclemonth.com

 

To find out more about me and my coaching www.theshrinkshop.com

To contact me directly jo@theshrinkshop.com

To find me on social media please look for @theshrinkshop

or Joanne Lee Cornish on Youtube

 

 

My TIGHT28 Program is about to start May 25 - June 22 2024

 

The meal plans are all gluten, soy, sugar, and dairy-free - but why no dairy? is it really as bad as some people make it out to be?

 

For the purpose of the TIGHT28  program I have removed dairy from the meals plans because of its close association to gluten

50% of those with a gluten intolerance also have an issue with dairy!

When your body is reacting to a food, it is not reacting to a single protein, but to an amino acids sequence/pattern

and the amino acids pattern of gluten also looks similar to that of dairy, thyroid, brain tissue and even eggs!

TIGHT 28 is indeed a weight loss program, but the results go far beyond the scale.

• Weight loss but at a faster rate than usual due to eliminating the irritants that keep bloat and water weight hanging on
• Reduced pain! Joint pain, aches and pain, all reduced with this program
• No more heartburn, indigestion, bathroom issues
• Clearer skin
• Better mood and clarity

Why I built this program.

I am constantly seeing people’s weight loss stall because of foods they were sensitive to

I am constantly seeing people sabotage their weight loss because of their relationship with certain foods

I am constantly seeing people’s weight loss progress trashed because of weekend weight gain, which is so pronounced that it negates all the progress of their week

I am constantly seeing people living with bloating, low energy, joint pain, and depressed moods because of their food.

• 9 live zoom coaching calls (all recorded)
• Lots of pre recorded content on all topics
• Workout
• Meal plans (no gluten, dairy, soy nor added sugar) designed for weight loss
• Full access to me for the entire length of the program
• My app is free for you forever x

 

Zoom topics. 

• How food sensitivities show up
• What is a mitochondria anyway?
• Sugar - added sugar, sugar alcohols, artificial sweeteners
• How to test for food intolerance or allergy (spoiler - not those home tests!)
• Appetite regulators - how to control
• Building mini habits for success
• VO2 max, HIIT, anaerobic threshold and much more explained
• Cardio or weights for fat loss?
• Stubborn fat that seems diet resistant
• Gluten & dairy - their connection 
• GMO and soy - how our foods have changed
• Weight Plateaus and rebounds
• and I am sure a lot more as I tend to get carried away :)

WWW.TIGHT28.COM starts really soon (May 25 2024) Never miss knowing about a program - simply email me your email address and I will contact you when program dates are set.  Jo@theshrinkshop.com

 

 

"Can I still drink wine and lose weight?"

Questions like this come up all the time - can I drink alcohol and lose weight/

Often I will ask clients what is the one thing they know they "should" do to help with their weight loss and probably

50% of the time that person will say "stop drinking"

But are they willing to do it?

Not usually

Do they need to stop drinking to lose weight?  In this podcast (as an English alcohol drinker) we explore :)

 

In this podcast I explain how alcohol drastically reduces "Lipolysis"

"Two vodka slow lipolysis by 75% for 4 hours" - is the quote I like to repeat

Lipolysis the the release of fatty acids from their storage site into the blood

From the blood if we use those newly released fatty acids, we lose weight

 

Lipolysis then is the first step to weight loss and alcohol drastically reduces it for a prolonged 

amount of time

All is not lost - listen on

 

If you like this sort of information my 21 Day Signature Weight Loss Program starts on February 11 - March 2

Click the link for more details

https://theshrinkshopshop.com/collections/course-programs/products/copy-of-6-week-signature-weight-loss-program-september-30-november-11

 

For more coaching options visit www.theshrinkshop.com

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 jo@theshrinkshop.com

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

 

jo@theshrinkshop.com

Hey everyone! Can you believe it’s the last day of January? Today, we’re covering a few important topics:

1. Victory Vault Program – My annual two-week program kicking off soon! February 2 - 15

2. GLP-1 and How We Can Promote It Naturally

3. 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:

1. High-Fiber Diet – Especially from spinach and other fiber-rich foods

2. Quality Proteins – Lean meats, fish, eggs (not just protein bars & shakes!)

3. Healthy Fats – Omega-3s (fish oils)

4. Colorful Foods – Berries, bell peppers, zucchini, etc.

5. 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 joe@theshrinkshop.com.

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 joe@theshrinkshop.com for supplement concerns or GLP-1 program updates.

Stay strong and make February amazing!

The New Year is fast approaching, a time for resolutions and goal setting.

In today's podcast I want to expand on what is necessary to stay on track to achieve our goals.

We will be discussing principles, setting standards, visualizing results (and lack of)

The need for daily wins and the consequent shift in self image

 

To start 2024 I also suggest 3 points of data to collect and 2 simple points of awareness 

 

My Online Group Coaching Programs start in January and run through to July

www.theshrinkshop.com

 

Joanne

jo@theshrinkshop.com

Do you have a goal for your training?

Many people feel frustrated (and bored) with their training efforts because they didnt set an actual "desired outcome"

 

The example I use a lot is the lady who wants to be "toned" and walks through the weight room in a gym to get to the cardio room?! In so doing, walking past the very equipment that would move her towards her goal.

 

The thought is that if we lose enough fat there is a 6 pack a cute butt and some cute delts under there - there isnt

Now the opposite is true. 

 

If you want to be fast but never run - that is also a tad futile :)

 

In this episode I expalin examples of how I train certain body types with certain visual goals

I describe what I would look for in a bikini competitor and how I would train that lady

I also explain how I would train a young professional guy that wants to get buff but also wears a collared shirt all day.

 

Matching what you want with your body type and with your workouts is a skill - a good trainer should be able to assess this in mere minutes of talking to you and looking at you.

 

In my upcoming MUSCLE MONTH program (we start in 2 weeks March 31!) I will be doing this with a few program members.

Looking at their body, listening to their goal and giving realistic feedback and a spercific plan for their training.

 

MUSCLE MONTH www.musclemonth.com starts very soon March 31

 

To coach this program I need to be at home for a whole month (because I need the gym) for this reason I doubt I will be able to repeat this program this year.

 

Dont walk, RUN to muscle month :)

 

If you have questions please email me at jo@theshrinkshop.com

To find out more about programs and coaching please visit www.theshrinkshop.com