Midlife Mayhem

Where Did My Butt Go? Midlife Glute Loss, Hormones, and How to Get Your Shape Back

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

INFLAMMATION & BODY COMPOSITION

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

Thyroid Trouble or Pre-Diabetes? Why Your A1C Might Be Lying to You

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

MIDLIFE INJURIES - BUT IT IS AGE?

Midlife Mayhem – Episode: Midlife Injuries That Seem to Come Out of Nowhere (But Don’t)
 
🔎 Episode Summary
“One day you’re fine… the next day you can’t hook your bra.”Welcome to the midlife mystery of sudden injuries—shoulder pain, hip twinges, numbness, plantar fasciitis, and everything in between. But here’s the truth: these injuries didn’t come out of nowhere.
In this episode, Joanne breaks down the hormonal, postural, and biomechanical shifts that cause midlife bodies to start feeling broken—especially if you’ve been training hard, sitting too long, or ignoring your glutes. You’ll learn the real culprits behind frozen shoulders, glute tears, SI joint pain, stress fractures, and why perfect form + full range of motion + muscle activation is everything.
This is the episode that explains why the aches you’re feeling might be hormonal, preventable, and fixable—if you know what to do.
🧠 What You’ll Learn
Why estrogen decline = less collagen, more inflammation, slower healing
The silent creep of “inflammaging” and how it sets the stage for chronic injuries
Why shoulder pain might actually be bicep tendon overload (and not your rotator cuff)
The #1 mistake women make when they get injured: avoidance
Frozen shoulder: how to spot it, what triggers it, and why it’s reversible
Gluteal tendinopathy: hip pain explained—and how to tell if it’s your glutes, piriformis, bursa, or spine
The truth about posterior chain imbalances and why glutes don’t fire for most people
Plantar fasciitis and the calf-glute-foot connection no one talks about
How poor pelvic placement ruins glute training (with an at-home test!)
Wrist and thumb pain in women: what walkouts and knuckle push-ups reveal
Hamstring tendinopathy: that dull ache under your sit bone—how to load it properly
Runner’s knee, SI joint dysfunction, and why balance and ankle mobility are game changers
The danger of ignoring stress fractures (especially with low calorie cardio junkies)
Why impact training is vital in midlife (and doesn’t have to be scary)
🕒 Timestamps
00:00 – Intro: That mysterious midlife injury02:30 – Estrogen, inflammation, and tendon resilience06:10 – Frozen shoulder: signs, triggers, and what not to do10:50 – Why you must train upper body, even with pain13:25 – Gluteal tendinopathy, bursitis, piriformis, and lumbar pain20:05 – Glute strength and why most people do it wrong23:40 – Stretching injuries? When “good intentions” go bad26:10 – Plantar fasciitis and glute/calf imbalances30:30 – Foot position during lunges: the hidden saboteur33:15 – Ankle mobility and how tight ankles trick your squat36:45 – SI joint dysfunction: jammed pelvis and hypermobility40:10 – Strengthen your core with anti-rotation exercises (Pallof press!)43:00 – Hamstring pain vs. glute: eccentric loading 10148:20 – Runner’s knee: quad dominance and menopause instability52:10 – Wrist/thumb pain and what your walkout says about your joints56:00 – How training glutes incorrectly ruins balance and progress58:50 – Stress fractures and the cardio/calorie deficit trap1:01:00 – Plyometrics, mini-jumps, and why bone health needs impact1:03:20 – Final message: It didn’t come out of nowhere… but you can fix it
💥 Key Takeaways
Avoiding movement causes more problems than it solves—protecting an injury often leads to more dysfunction.
Training glutes isn’t enough if your pelvis is misaligned. Test it. Fix it. Then build strength.
Ladies over 40: Stop assuming pain is just "aging." Know what’s really going on and train smart.
Wrist pain in walkouts = a red flag. So is using your fists.
Impact matters. Strength is vital—but loading your bones (gently!) keeps them strong.
📩 Want Help Fixing What Hurts?
Email: joe@theshrinkshop.comTell Joanne what’s bothering you, and she’ll tell you what to do next. Online coaching available worldwide.
🔥 Related Episodes
Why Alcohol Lowers Blood Glucose (And Why That’s a Bad Thing)
What Your A1C Is Telling You: Midlife Women, Thyroid, and Pre-Diabetes Warnings
💬 Listener Love?
Love this kind of science-meets-sanity coaching?👉 Follow. Subscribe. Share. And leave a review if this episode gave you an “aha” moment!
You can find all my self paces programs at www.jlcstrong.com

HOW MUCH MUSCLE CAN YOU REALLY LOSE?

Episode Title: How Much Muscle Can You Really Lose?Host: Joanne Lee Cornish📍 Listen on all platforms → joanneleecornish.podbean.com📘 Self-study programs → www.jlcstrong.com💊 My go-to compound → www.5amino.com
🔎 Episode Summary
In today’s episode, I’m diving into a conversation that isn’t talked about enough, but it’s absolutely critical for anyone trying to lose weight—especially in midlife. We all talk about fat loss, scale victories, and appetite changes… but what most people forget is muscle—and just how fast it can vanish when you’re not eating or training properly.
Whether you’re doing extended fasts, on GLP-1 medications like Ozempic, or just not eating enough due to stress or appetite loss, this episode is going to show you what’s really going on with your lean mass—and why preserving muscle needs to become your #1 goal.
🧠 In This Episode, I Cover:
🕒 How fast can you actually lose muscle?
It might surprise you, but muscle loss can begin within just 48 hours of not eating, especially when protein intake is low and you're not resistance training. Your body runs out of stored glycogen, and to keep glucose in your bloodstream, it starts converting your own muscle into glucose through a process called gluconeogenesis.
Yes, that sounds awful—and yes, it’s real.
🧍 Two people, same age, same situation—very different outcomes
Let me paint two scenarios:
Person A isn’t eating much and isn’t training at all. In just 2 weeks, they might lose 1–2 pounds of muscle or more—particularly if they're on a water fast, an extreme diet, or a GLP-1 medication with severe appetite suppression.
Person B also isn’t eating much, but they are lifting weights three times a week. That muscle loss? Drastically reduced. We're talking about maybe 0.2 to 0.6 pounds lost over the same time period.
The only difference? Exercise. The act of resistance training tells the body, “Hey, I need this tissue—don’t break it down.” That’s the power of movement, even when food is limited.
💪 Muscle is lost quickly… but it builds back slowly—especially after 50
Now here's the hard part: Even if you're training consistently, sleeping well, and eating plenty of protein, most people over 50 will only gain 2–4 pounds of muscle a year—and that's best case scenario. I know this firsthand because I train harder than 95% of people my age, and even I’m just hanging on.
So if you lose 2 or 3 pounds of muscle during a restrictive phase, you're potentially undoing a full year’s worth of progress in just a few weeks. That’s why muscle preservation is not optional. It’s essential.
⚠️ Why “I’ll build it back later” is a lie you can’t afford to believe
This is especially dangerous with GLP-1 medications like Ozempic. When you first start, your appetite is often completely gone. That might sound like a dream at first—but what you're not eating is protein, and what you're not doing is training hard (because these meds can zap your energy).
So yes, the weight drops. But you're not just losing fat. You’re losing water and muscle—the stuff that gives your body shape, stability, and metabolic power. And if you don’t make deliberate choices to protect your muscle, you won’t get it back easily—if ever.
🧬 Let’s talk solutions: 5-Amino-1MQ
This is where 5-Amino-1MQ comes in. It’s a research compound I’ve used for years and now offer at www.5amino.com. It doesn’t work by suppressing your appetite—instead, it helps preserve muscle and improve fat metabolism at the cellular level by inhibiting NNMT, an enzyme that increases with age and makes fat loss harder and muscle loss more likely.
Here’s what 5-Amino does:
Preserves muscle mass, even in a calorie deficit
Reduces fat cell size, even without weight loss
Slows fat creation (lipogenesis)—even in a calorie surplus
Increases NAD+, a longevity molecule that declines with age
Reduces inflammation, which is huge for recovery and joint health
This is body composition support—not just scale weight manipulation. It’s what I use. It’s what I recommend for anyone who wants long-term results without wrecking their metabolism.
🛒 Available now at www.5amino.comNote: 5-Amino-1MQ is sold for research use only.
📚 My Self-Study Coaching Programs Are Now Live
If you're ready to get serious about changing your body—and you're the kind of person who wants to understand what you're doing, not just follow random rules—then good news:
All my programs are now available in self-study format at www.jlcstrong.com
You can learn on your schedule and follow a structured, proven path with real education—not fluff or fads.
Here’s what’s currently available:
Signature Weight Loss Program – Foundational coaching on metabolism, blood sugar, hormones, and sustainable fat loss
Muscle Mastery – My deep dive into building and preserving muscle after 40
Tight28 – An advanced fat loss program that emphasizes timing, metabolism, and composition
5JP Creek Shred – Fast results with smarter strategies (client favorite)
Midlife Mastery – For those dealing with hormonal shifts, mindset blocks, and midlife chaos
Mindset Reset – Because you can’t change your body without changing your thinking
Each one can be done at your own pace—and I also run them live once a year for those who want the full experience.
📨 Want to work together? Let’s talk.
If this episode hit home and you're wondering how I can help you personally—just send me an email.
📧 jo@theshrinkshop.comTell me what’s going on, what you’re struggling with, and what you want to achieve—and I’ll tell you the next step.
🎧 Listen & Subscribe to Midlife Mayhem Anywhere
You can find Midlife Mayhem on all podcast platforms including:
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And at joanneleecornish.podbean.com
If you loved this episode, please share it with someone who needs to hear it. And if you’d be kind enough to leave a review, it helps others discover the podcast—and helps me keep bringing you these no-nonsense conversations.

WHY ALCOHOL "LOWERS" YOUR BLOOD GLUCOSE

🎙️ Midlife Mayhem – Episode: Why Alcohol Lowers Blood Glucose (And Why That’s NOT a Good Thing)
📅 Date: May 15, 2025🎧 Host: Joanne Lee Cornish
🔎 Episode Summary
In today’s episode, we flip the script on everything you thought you knew about alcohol and blood sugar.
Did you know drinking can flatten your blood glucose instead of raising it? That’s not a pass to drink margaritas guilt-free—far from it. Joanne breaks down what really happens when alcohol hits your liver, how it hijacks fat loss, and why middle-aged men and women need to be especially cautious, especially if you're fasting, on GLP-1 meds, or chasing fat loss goals.
This episode is packed with decades of experience, practical science, and the real reason alcohol might be sabotaging your progress—even when your blood sugar monitor says you’re in the clear.
🧠 What You’ll Learn
Why alcohol can lower or flatten your blood glucose (and why that’s misleading)
What really happens inside your liver when you drink
Why fat burning stops cold when alcohol is in your system—even if your blood sugar looks “normal”
The myth of "clean spirits" and why they still shut down lipolysis
How alcohol affects insulin-sensitive people, especially in a fasted state
The hidden dangers of combining GLP-1 medications and alcohol
Why middle-aged bodies handle alcohol differently (slower breakdown, greater impact)
The difference between daily drinking vs. occasional binge drinking (with a side of sarcasm 😉)
🕒 Timestamps
00:00 – Intro: Three episodes coming soon!01:25 – Alcohol and blood glucose: Why it doesn’t spike04:12 – How the liver manages blood sugar and fat07:20 – Alcohol’s priority: Why everything else shuts down10:05 – Lipolysis and vodka: The 75% myth explained12:10 – “But it’s just clean spirits” – Not so fast14:00 – What CGMs don’t show you about alcohol16:50 – How alcohol tricks people trying to lose fat19:30 – Risks for hypoglycemia and those on GLP-1 meds21:45 – Midlife metabolism + alcohol = double trouble23:30 – Final thoughts and how to work with Joanne
📩 Want to Work with Joanne?
Email: joe@theshrinkshop.comShare your goals, your roadblocks, and what you dream of achieving—and get the expert help you deserve.
🔥 Related Episodes Coming Soon
Thyroid & A1C Confusion: Why “healthy” midlife women are seeing prediabetic numbers
Midlife Injuries: The aches that show up out of nowhere—and how to prevent them

PASSION & PLUG

🎙️ Midlife Mayhem Podcast: Why I’m Still So Passionate About the 21-Day Signature Program
🚨 Registration is closing soon! We kick off Sunday, May 11, and this is the ONLY time I coach this live in 2025. Don’t miss it! → www.21DaySignature.com
🔥 Episode Overview:
I’ve stayed passionate about this work for over 30 years—not because it’s always new, but because it’s always true. When what you do genuinely changes lives, that passion doesn’t fade—it deepens. I’m not chasing shiny trends or reinventing myself every year. I’m committed to mastery. The science evolves, people evolve, and so do I—but the core of what I teach still solves real problems. That’s what keeps me fired up. The aha moments, the clarity, the impact—that never gets old. That’s why I still show up, fully invested, every single time.
In this episode, I dive into why the 21-Day Signature Program still lights me up—even after coaching it so many times—and why it continues to be the cornerstone of everything I teach. This isn’t just a weight loss program. It’s the foundation. It’s where people finally understand their bodies, lose the confusion, and start building something that lasts.
🧠 The Program That Starts It All
This program isn’t just about weight loss—it’s about understanding how your body actually works. Most people come into it feeling confused, overwhelmed, or stuck. They’ve been on every diet, tried every shortcut, and still feel like they’re spinning their wheels. And that makes sense—because they’ve been collecting a thousand puzzle pieces from social media, Google, and random experts, but no one ever shows them how to build the actual picture.
In this program, I show you exactly how those pieces fit together. We start with what I call the corner pieces—the foundational stuff that’s usually ignored because it’s not sexy. Things like:
Stress and cortisol
Sleep quality
Blood sugar regulation
Food quality and digestion
No one’s making flashy reels about those topics, but without them, nothing else works. Once those are in place, we build the straight edges—core principles about how weight loss actually works, how macronutrients behave, how fat is stored and burned, what cravings really mean, and why your liver, mitochondria, and hormones matter more than your calorie tracker.
From there, we layer in the more detailed puzzle pieces: things like fasting (and when it’s a terrible idea), exercise timing, blood glucose monitoring, cravings, inflammation, meal structure, and body fat patterning. By the end, you’re not just “trying harder”—you’re thinking clearer. You understand what your body needs and why. That’s powerful.
💡 The Lightbulb Moment Everyone Talks About
There’s usually a moment—often in the second live Zoom call—when everything clicks. I do a specific segment where I tie several concepts together, and it’s like I can feel the inhale from people on the call, even through the screen. You can literally hear the “ohhh” moment, like someone just opened a door.
They realize:🔹 Their body isn’t broken.🔹 The weight isn’t stuck.🔹 They’ve just been looking at the wrong part of the puzzle.
That clarity is what makes this program so special—and so effective. People walk away not just with a plan, but with real understanding. And when you understand your body, you stop fearing it. That’s where lasting results come from.
🧩 Why Most People Are Stuck (And Don’t Know It)
Here’s what most people are doing:They’re collecting a bunch of disconnected facts. They heard fasting is great, someone else said to avoid carbs, a TikTok told them lemon water burns fat, and their friend’s wearable says their sleep is trash. They’ve got all the pieces... but they’re upside down, scattered, and they have no idea what picture they’re trying to build.
That’s where coaching and structure come in. I don’t just give you more pieces—I show you how to build the puzzle. That’s why people see results, not just for 21 days, but for years afterward.
⛔ Why You Shouldn’t Skip the Foundation
Yes, I have more advanced programs—Muscle Month, Type 28, Mastering Midlife—and they’re incredible. But none of them go back to fully explain the core material. There just isn’t time. So when someone jumps in at that level without doing the 21-Day Program first, they miss so much.
This program is where I break it all down:✅ Protein, carbs, and fat—how they work in your body✅ How food becomes fat (and how to stop it)✅ What cravings really are—and how to fix them✅ Fasting, meal structure, fat patterning, and blood glucose✅ Why loose skin happens, how to support the liver, and what your mitochondria need✅ How to build meals for your goals—and adjust them as your body changes
I can’t reteach all of that in my other programs. That’s why I’m constantly nudging people back to this one.
📅 The Logistics (aka Everything You Get)
🗓️ Program Dates: May 11–31, 2025📞 7 Live Coaching Calls: Sundays, Wednesdays, and Saturdays📹 50+ Pieces of On-Demand Content: Available on the platform for 6 months🙋‍♀️ Full Access to Me: Ask questions, get feedback, and feel supported👥 Hybrid Format: Structured learning + personalized coaching💰 Huge Value: A tenth of what I charge for 1:1 coaching
You can be as involved or as behind-the-scenes as you like. My groups are large enough to have momentum, but small enough to feel personal. And I reach out to everyone personally—because I genuinely care who’s in the group.
👀 Who This Is Perfect For:
You’re stuck, plateaued, or just frustrated
You’ve lost weight, but you’re scared of gaining it back
You want clarity—not another trend
You’ve got teens or young adults you wish had this knowledge
You want real, long-term change (not hype)
🎯 Final Word:
This is not a “diet.” This is not a challenge. This is not a quick fix.
This is a strategic, science-backed program that explains your body, helps you make changes that stick, and builds a foundation for every result you want—now and in the future.
Even if weight loss isn’t your main goal, understanding your metabolism, muscle, stress response, and blood sugar is some of the most valuable knowledge you can have.
You won’t see this program again in a live format until 2026. This is your shot.
👉 Join here: www.21DaySignature.com📩 Still got questions? Email me: jo@theshrinkshop.com

PROTEIN & BODY FAT

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

TESTOSTERONE FOR WOMEN - THE NEED TO KNOW

MIDLIFE MAYHEM is available on all podcast platforms - click this link and choose yours CLICK HERE
Today we’re diving into a topic that hardly anyone talks about — and when they do, they often get it wrong: testosterone for women.
Most people think testosterone is a ‘male hormone,’ but the truth is, women absolutely need it too — for your brain, your bones, your energy, your mood, even your body composition.
We’re going to break down why testosterone is critical at every age, how to know if you’re low, the different ways you can take it, why some doctors avoid prescribing it, what happens if you take too much, how it affects everything from your bones to your brain — and I’ll also touch on some fascinating new research that’s flipping the old myths upside down."
If you have any body composition concerns, the place to start with me is the 21 Day Signature Weight Loss Program, which is offered once a year and is starting very soon May 11 - 31
What often happens in my coaching is
People just do the 5 Day Peak Week Shred - great results but don't know how to continue
People jump into Muscle Month - but don't fully understand fat loss
 People only do Mastering Midlife - a big program and a lot to take in if they haven't done the foundational Signature Program
I strongly encourage you to click this link to at least see what we are going to cover in the Signature Program
www.21daysignature.com
OK - back to testosterone!
Segment 1: Testosterone Through the Ages 
"Let’s start with how testosterone changes across a woman’s life.
In your late teens and early 20s, your testosterone is at its peak — somewhere around 30 to 50 ng/dL. And honestly, you probably never thought about it because estrogen and progesterone were also sky-high, giving you energy, confidence, muscle tone, and drive.
But here’s the kicker: testosterone starts to decline in your late 20s to early 30s, silently.By the time you hit your 40s, you could be down to half of what you had in your 20s.And after menopause? Many women’s testosterone drops so low it’s barely measurable.
Why does that matter?
Because when estrogen and progesterone also fall, testosterone has to do extra work. It becomes one of the last hormones keeping you sharp, resilient, and metabolically active.So yes — you may actually need more testosterone in your 50s than you did in your 20s — not less."
Segment 2: Symptoms of Low Testosterone 
"Wondering if your testosterone might be low?Here are the big symptoms I look for in clients:
Unexplained fatigue — even if you’re sleeping.
Loss of muscle tone or difficulty building muscle.
Brain fog, forgetfulness, or that 'what did I come in here for?' moment.
Low libido, painful sex, or emotional detachment.
Increased belly fat, even with no big diet changes.
Mood swings, irritability, or loss of drive and motivation.
And the sneaky thing is — these symptoms often get brushed off as ‘just aging’ or ‘just perimenopause.’ But low testosterone might be the missing link."
Segment 2.5: Total vs. Free Testosterone + Lab Ranges 
"Let’s talk labs — because the numbers matter.
When you get bloodwork done, you’ll usually see two testosterone values:
✅ Total Testosterone✅ Free Testosterone
Total testosterone measures all the testosterone in your blood — including what's bound to proteins like SHBG. Most of it is inactive.
Free testosterone is the small percentage that’s actually usable by your body — the active form.
Most women feel best when:
Total testosterone is between 50 and 100 ng/dL
Free testosterone is between 2 to 5 pg/mL
Now here’s the problem:Many women get told they're ‘normal’ at 10 or 12 ng/dL total, but they feel awful — zero energy, low sex drive, brain fog. And their doctors say, “You’re fine.”
Wrong.That might be technically normal — but it’s not optimal.You need to look at both total AND free levels, plus SHBG, which can trap your testosterone and make it unusable.
In short:Total T shows what’s in the tank.Free T shows what your engine actually gets to use."
Segment 3: How Women Take Testosterone (Cream, Injection, Pellet) 
"There are three main delivery options for women:
1. Creams or Gels
Compounded for women, applied to thin skin like inner arms or thighs.
Absorbed through the skin, bypasses the liver.
Easy to adjust dose — very smooth and consistent.
This is my top choice for most women.
2. Injections
Tiny doses, like 2 to 5 mg once or twice a week.
Absorbed quickly.
May cause a “peak and trough” feeling — high energy then a crash if the dose isn’t balanced.
Some women love it, others feel a bit up and down.
3. Pellets
Implanted under the skin every 3–6 months.
Sounds convenient… but if the dose is too high, you’re stuck with it.
Can cause acne, mood changes, and unwanted hair if overdone.
Best for women who have already dialed in their ideal dose with cream or injections.
Also — testosterone pills aren’t commonly used in women. They’re processed by the liver and can raise liver enzymes or affect clotting — so they’re generally avoided.
My advice: start with cream or injection, go low and slow, and follow symptoms + labs."
Segment 4: Why Doctors Don’t Prescribe It
"Why is testosterone for women still so taboo?
Three reasons:
Medical school bias. Doctors are taught testosterone = men. That’s it.
Fear of side effects. They worry about hair growth or deep voices — which only happens with high, inappropriate dosing.
Liability. There are very few FDA-approved testosterone products for women, which means docs are nervous about legal gray areas. But functional medicine docs and HRT specialists do it all the time — safely, and with amazing results.
And don’t forget — there’s no big pharmaceutical push for women’s testosterone. No blockbuster drug means no major marketing. So, it stays in the shadows."
Segment 5: Signs of Too Much Testosterone 
"What happens if you take too much?
Here are the signs:
Acne (especially jawline or back)
Hair thinning or shedding
Deepening voice
Chin hair or upper lip hair
Irritability or aggression
These only happen if the dose is too high for too long.That’s why starting low, tracking labs, and adjusting based on symptoms is so important."
Segment 6: Effects on Bone, Brain, and Energy 
"This is where testosterone really shines.
🦴 Bone:Testosterone helps activate osteoblasts, the cells that build bone.It’s a key player in preventing osteoporosis, especially post-menopause.
🧠 Brain:It supports memory, learning, and clarity.In fact, low testosterone is linked to depression and Alzheimer’s risk in women.
⚡ Energy & Metabolism:Testosterone increases muscle mass, burns fat, and supports insulin sensitivity — which is critical if you want to avoid midlife weight gain and metabolic issues.
So no, it’s not just about libido. It’s your brain. Your bones. Your body composition."
Segment 7: Fascinating Studies 
"Let me wrap up with a few powerful studies:
A 2014 study in Menopause journal showed testosterone therapy improved sexual function, bone density, and memory in postmenopausal women — safely.
A 2020 review in Climacteric found women using testosterone actually had a lower breast cancer risk.
And research from JCEM found that testosterone improved verbal learning and memory recall in women over 50.
This is not fringe science. This is real, evidence-based, life-changing medicine — and more women need access to it."
"If you’ve ever been told testosterone isn’t important for women — now you know better.
If you’re feeling tired, weak, foggy, or frustrated with your changing body — check your levels. Ask for total and free testosterone, plus SHBG. And work with someone who understands functional hormone replacement.

It’s Not You, It’s Your Bacteria: The Truth About Weight Struggles

2 weeks until the Signature Weight Loss Program kicks off! 🏁Check it out at www.21DaySignature.com — doors are closing soon!
May 11- 31
Whats new for 2025
Content Library - over 50 pieces of pre recorded content, full access for 6 months
New topics for 2025
How to read your own blood work
Mitochondria - how it impacts your energy and body composition
Bacteria and your "fat memory"
MAY 11 - 31 - full details
 
MIDLIFE MAYHEM - available on all podcast platforms, click the link to find the one you use
 
🎙️ Today's Episode: The Gut-Weight Connection — How Your Bacteria Control Your Fat Storage (and How to Rewire Them)
Hey everyone, welcome back to Midlife Mayhem! I'm Joanne, and today, we're diving into something that could completely change the way you think about weight loss.
👉 It's your gut microbiome.👉 And more specifically — how the balance of bacteria living inside you can either keep you lean or lock you into fat storage, no matter how disciplined you are with your diet.
We all know weight loss isn’t just about calories.One of the biggest missing pieces for most people is gut health — and it’s critical.
Inside your intestines, there are trillions of bacteria working all the time. And these bacteria fall into two important groups:
Some bacteria promote fat storage
Some bacteria promote fat burning
In people who are overweight, there's often a dominance of bacteria like Firmicutes (FIRM-ih-cue-tees), which are incredibly good at extracting more calories from the food you eat and storing that energy as body fat.
In leaner individuals, there's usually a higher presence of bacteria like Bacteroidetes (back-tear-ROY-deh-tees), which support better energy usage, lower inflammation, and easier fat loss.
👉 Simply put:
More Firmicutes = more fat storage.
More Bacteroidetes = better fat burning.
This is not a theory.In a landmark study (PLOS Genetics 2016, Zhernakova et al.), researchers could predict who would gain or lose weight just based on gut bacteria — even before the participants started changing their diet.
It wasn't calories.It wasn't cardio.It was the internal environment that mattered most.
How does the gut become a fat-storing machine?
When you eat a highly processed diet — low in fiber, low in real foods —you feed the wrong bacteria and starve the good ones.
Over time, this environment programs you to:
Crave more junk
Absorb more calories from food
Store more fat
Struggle with low energy, inflammation, and even insulin resistance
And even if you start “dieting,” if the gut is still dominated by the fat-storing bacteria, results are slower, harder, and often temporary.
Here's the great news:👉 Your gut environment can change — and it can change fast.
You can tip the balance back toward fat-burning bacteria with simple strategies like:✅ Eating more prebiotic fibers (FOS, inulin, green banana resistant starch)✅ Eating a greater diversity of plant foods✅ Reducing processed food and sugar intake✅ Staying consistent long enough for the microbiome to reset -THE KEY!
You are literally training your gut bacteria — like a garden.Feed the good, starve the bad, and they will multiply or disappear accordingly.
But what if you don’t like high-fiber foods right now?
Let me reassure you — food preferences change very quickly with exposure.
Think about coffee.First time you tasted it? Probably hated it.First sip of wine? Probably wanted to spit it out.First bite of dark chocolate? Probably thought it was awful.
And yet today, many of us love these things — because exposure changes preferences.
You didn’t need to choke down coffee for two years to start liking it.You just needed small, repeated exposures — and your brain adapted.
Healthy foods are no different.
Quick story about Kevin:When I met my husband, Kevin, he didn’t eat vegetables.He certainly didn’t eat fish.For years he said, "I don’t like fish, I don’t like fish."
Then one day he tried salmon — and it wasn’t bad.He had it again.Now?He eats salmon every single day without hesitation.
It didn’t take years — it took a few exposures.
The same thing can happen for you — or for your kids — even if healthy food feels unappealing at first.
You’re not broken.You just need to trust the process.
Why gut health is EVERYTHING for lasting fat loss:
If you don't rebuild your gut microbiome, you're fighting an uphill battle — no matter how good your diet looks on paper.
You can’t supplement your way out of a damaged gut.You can’t macro-count your way out of inflammation and dysfunction.
You have to change the environment inside you — permanently.
When you fix the gut:
Cravings get easier
Fat storage slows down
Energy improves
Your metabolism becomes your ally, not your enemy
This is exactly what we're tackling in the 21-Day Signature Program.
This updated 2025 version includes:🔥 Gut health protocols to shift your microbiome toward fat burning🔥 Mitochondrial health training (so you know why you're tired and how to fix it)🔥 Blood work interpretation for body composition (so you can finally read your labs and optimize them)
You’ll get 7 live coaching calls, over 50 pieces of recorded content, and full access to a brand new private content platform.
✅ Check it all out at www.21DaySignature.com.
We start May 11 — and it’s going to be incredible!
Final Thoughts:
👉 Your gut bacteria are not your destiny.👉 Your cravings are not your destiny.👉 Your metabolism is not broken beyond repair.
You can change all of it — faster than you think —when you understand how to rebuild the foundation inside you.
Thanks for tuning in today —I'll see you next time on Midlife Mayhem! 🎙️