Midlife Mayhem

MIDLIFE CHOLESTEROL

In this episode of Midlife Mayhem, we’re diving deep into a topic that causes a lot of unnecessary stress—cholesterol. Especially in midlife, those blood test results can feel overwhelming. Your doctor might throw around terms like “high LDL” or “you need a statin,” and suddenly you’re spiraling down a rabbit hole of confusion and concern.
Let’s break it all down.
We start by explaining the basic cholesterol markers you’ll typically see on your lab work:
Total Cholesterol – This is the sum of all cholesterol in your blood. But spoiler alert—it’s not the most helpful number on its own.
HDL (High-Density Lipoprotein) – The "good" cholesterol. It helps remove excess cholesterol from your bloodstream and take it back to your liver.
LDL (Low-Density Lipoprotein) – The so-called "bad" cholesterol. This one gets a bad reputation because, in high amounts, it can contribute to plaque buildup in your arteries.
Triglycerides – These are fats found in the blood and are heavily influenced by your diet and lifestyle. High triglycerides can increase your risk of heart disease.
VLDL (Very-Low-Density Lipoprotein) – Less commonly mentioned, but closely tied to triglyceride levels.
LDL/HDL Ratio – A calculation that compares your total cholesterol to HDL. Ideally, this number should be below 3.5.
Here’s what’s really important to understand: Total cholesterol doesn’t tell the whole story. If you have high HDL (a good thing) and low triglycerides (another good thing), your total cholesterol number might look high, but that doesn’t automatically mean you’re at risk. It’s like looking at someone’s weight without knowing their muscle mass—it lacks context.
So, what should you be aiming for?
We want high HDL, low LDL, and low triglycerides. When those three are in the right range, the rest often follows. But things get interesting (and more complex) in midlife, especially for women.
As estrogen declines during perimenopause and menopause, LDL levels often rise. Even if you haven’t changed your diet or routine, your numbers can shift simply due to hormonal changes. HDL might dip. Triglycerides might increase, especially if you’re becoming more insulin resistant. So no, you’re not doing anything wrong—this is just part of the hormonal rollercoaster.
And that’s where the standard blood panel can fall short. If your doctor flags your total cholesterol or LDL and starts talking statins, know this: they’re required by guidelines to suggest statins when certain numbers are flagged. That doesn’t mean you need to fill the prescription immediately—but it does mean it’s time to dig deeper.
This is your cue to ask for advanced cholesterol testing.
Here’s what to request:
ApoB (Apolipoprotein B): This tells you the number of LDL particles, not just how much cholesterol is in them. It’s a better predictor of cardiovascular risk.
Lp(a) [Lipoprotein (a)]: A genetically influenced cholesterol marker that’s sticky and more likely to cause plaque buildup. It’s not routinely tested, but it should be if you have a family history of heart disease.
Calcium Scan (Coronary Artery Calcium Score): This is a CT scan that shows if you have actual plaque in your arteries. You can have high cholesterol and zero plaque—or normal cholesterol and dangerous buildup. The scan doesn’t lie.
If heart disease runs in your family, you need to be the one asking for these tests. Standard labs won’t tell you everything, and early intervention depends on getting the full picture.
And while we’re clearing things up—high LDL is not an emergency on its own. If the rest of your numbers are solid—high HDL, low triglycerides, low inflammation—then high LDL might not be cause for panic. This is especially true for midlife women who are otherwise healthy and active.
But—and this is key—family history matters. If your parent or sibling had a heart attack in their 40s or 50s, take it seriously. Combine your blood work with advanced testing and imaging. Don’t rely on surface-level numbers.
We also cover what you can do naturally to support healthy cholesterol levels:
To lower LDL:
Increase soluble fiber (oats, chia seeds, flaxseed, psyllium husk)
Focus on healthy fats (olive oil, avocado)
Reduce processed food
Consider supplements like berberine or red yeast rice (always check with your doc first)
To raise HDL:
Regular exercise, especially strength training and interval work
Add omega-3s (fatty fish, flax, walnuts)
Niacin, in some cases (not for everyone)
To lower triglycerides:
Cut back on sugar and refined carbs
Prioritize protein and healthy fats
Avoid sugary drinks and alcohol
To reduce inflammation:
Load up on anti-inflammatory foods (berries, leafy greens, turmeric)
Manage stress and sleep
Move your body daily
Lastly—don’t forget the basics when it comes to lab accuracy.Get your blood drawn in a fasted state (8–12 hours), and be well hydrated. Dehydration or a non-fasted state can spike your triglycerides and give you a completely misleading result.
So don’t let a “high cholesterol” label scare you into blindly following the standard path. Understand your numbers, ask better questions, and look at the whole picture.
If you found this episode helpful, please share it with a friend who’s staring at their lab results in total panic. And if you’re ready to take real control of your health in midlife, come find me—I’d love to help you build the body and confidence you deserve.
Last Call!  Muscle Month starts this Sunday - for podcast listeners who made it to the end of the show notes:) Use discount code MUSCLE for a 25% ($120) discount at www.musclemonth.com
Want more?Connect with me:🌐 Website: www.theshrinkshop.com📱 Instagram: @joanneleecornish

HIGH REPS, LIGHT WEIGHT - DOES IT WORK?

🎙️ Hello, everybody! Today, we’re diving into training, the toning myth, and a little heads-up for the next episode. But first... 🚨
👉 The next podcast is going to be all about cholesterol in midlife 🧬—because this topic has come up twice in the last week with female friends and clients. Their LDL (a.k.a. the "bad" cholesterol) is suddenly elevated, and they’re concerned about it.
💡 So, in the next episode, I’ll explain:✔️ Why cholesterol changes in midlife 🕰️✔️ How to read your bloodwork 🩸 to assess real heart risk ❤️✔️ The advanced cholesterol tests 🏥 to ask your doctor for (they're simple, cheap, but not standard!)
🔜 That’s for next time. But today... let’s talk about the toning myth! 💪
🚀 Muscle is the New Sexy!
I love that building muscle is finally fashionable! Young people want to be buff now, especially women, which is fantastic. But… there's still this old-school approach:
🗣️ "I’ll do light weight, more reps so I don’t get too big!"
This used to be super popular—and still is among midlifers. Why? 🤔 Because many have spent most of their lives trying to lose weight and fear doing anything that might make them bigger.
🔎 But here’s the reality:A pound of muscle is about a third the size of a pound of fat 🥩—so if you gain five pounds of muscle, you’ll actually be smaller! 📏
 
🎯 The "Lightweight, High Reps" Trap
People say: "I want to be lean and toned, so I do high reps with light weights."I get why they think that works, but here’s the truth bomb 💥—it doesn’t work the way they think.
💡 Let’s talk about hypertrophy. That’s the process of building and shaping your muscles.
📌 Key fact: Hypertrophy happens in a rep range of 6 to 30 reps—yes, even high reps can build muscle! But here’s the catch:
✔️ If you're doing lightweight, high reps, you still must go close to failure. 😮‍💨✔️ That means stopping with only 2-5 reps left in the tank.✔️ Most people aren't doing that. Instead, they stop way too soon. 😬
Result? They spend forever in the gym ⏳ doing boring workouts 😴 and not getting the toned, sculpted body they want.
🚫 Why the Typical "Toning" Approach Fails
Most people doing lightweight, high reps:❌ Are using isolation exercises (inner thigh machine, tricep pushdowns, etc.) 🤦‍♀️❌ Are not going close to failure 🚫❌ Are not using compound movements like squats, deadlifts, or rows 🏋️‍♀️
💥 And that’s why they’re not getting results! 💥
If you want a tight, lean, muscular body with definition—you need real resistance training.
🏋️‍♀️ What Actually Works?
👉 Heavier weights, lower reps (8-12 range), and lifting close to failure.
And here’s the best part: You won’t get bigger! (Especially if you’re over 40.) 🚀
📌 Let’s bust another myth:If you lift heavier in that 8-12 rep range—but don’t eat excess calories—you won’t bulk up. The size comes from fat, not muscle.
✔️ If you want definition, lift in that 8-12 rep range 🎯✔️ Occasionally mix in 30-rep sets (but don’t rely on them!)✔️ Avoid wasting time with endless, mindless reps.
🏆 Want Strength? Do This Instead
If your goal is strength 🏆 (not muscle growth), you’ll want to:✔️ Go SUPER heavy 🏋️‍♀️✔️ Train in the 3-5 rep range 🔥✔️ Take long rest periods (2-5 minutes) between sets
💡 That’s how powerlifters train!
And guess what? Some of the strongest people out there are tiny—because strength ≠ size.
🔥 The Biggest Gym Mistakes
🚫 People waste decades doing the wrong type of training for their goals.🚫 They don’t know their body type (ectomorph, mesomorph, endomorph) 🧬🚫 They don’t adjust nutrition for their specific body type 🍽️
For example:⚠️ Ectomorphs (naturally lean) shouldn’t be fasting 🚫⚠️ Endomorphs (easier weight gain) can do carb cycling
📌 And guess what? If your body proportions aren’t suited to certain exercises, you might be wasting time on movements that don’t work for YOU.
🎯 Bottom Line: Train SMART, Not Just Hard!
🏋️‍♀️ If you want a defined, strong, sculpted body, you need:✔️ A proper training plan 📊✔️ The right rep range for your goal✔️ Smart nutrition based on your body type
⏳ Stop wasting time. Get specific. Follow a plan that works. And make training fun!
🚀 Muscle Month Starts Soon! Join Me!
💥 March 16th - April 12th 💥
👉 This is for people who want to:✅ Build muscle and stay lean✅ Learn specific training strategies✅ Actually understand how to train for THEIR body
📢 All sessions are recorded 🎥 and available for 6 months—so you don’t have to attend live!
🔥 Join me at MuscleMonth.com! I’m in my element coaching this program, and I’d love to have you there!

METABOLISM & MUSCLE LOSS

Metabolism, Muscle Loss, and My Coaching Approach
Muscle Month starts on March 16 - April 12 - click the link for full details
www.musclemonth.com
Metabolism and Weight Loss: The Nuances
We’ve all heard the old adage that metabolism drops with weight loss. There’s a lot of truth to that, but today I want to dig into the nuances—because it’s not just about eating less and burning fewer calories. There’s why it happens, how it happens, and what you can do about it.
If you lose weight too fast, your metabolism will downshift. I’ve seen this time and time again. I have a machine that measures metabolic rate, and I’ve watched as competitors who went through extreme dieting ended up with much lower metabolic rates than their training partners who didn’t restrict as aggressively.
I’m talking about a 1,000-calorie-a-day difference—huge. And this applies to those on weight loss medications too. The body does not like rapid, prolonged restriction.
But let’s start with the basics.
What Is Metabolism?
Metabolism is the total energy your body burns per day. Your basal metabolic rate (BMR)—or resting metabolic rate (RMR)—is the number of calories your body needs to function at rest. This is before exercise, before walking around, before any activity.
For the average woman, this is around 1,400 calories per day. If you have more muscle, your BMR is higher.
Muscle is metabolically active tissue—it’s like leaving your car engine running all the time. It constantly burns energy, even at rest. Fat, on the other hand, is mostly metabolically neutral. It doesn’t require much energy to exist. That’s why losing muscle directly lowers your metabolic rate.
This is also why men typically have higher metabolic rates than women—they have more muscle. And it’s why protecting your muscle is crucial during any fat loss phase.
Why Does Metabolism Drop with Restriction?
If you restrict calories too hard for too long, your body compensates. Around weeks four to six, I can actually measure a noticeable drop in metabolic rate. And if the restriction continues, it keeps dropping.
This is why I designed my Peak Week five-day shred program—to take advantage of short, aggressive fat loss phases without triggering long-term metabolic adaptation. Your body can handle a brief period of restriction. But if you stay there for months? Your body will fight back.
We’ve seen this in the fitness industry for years—people dieting down to 800 or 1,000 calories a day, doing hours of cardio, and suddenly... they stop losing weight. Why? Their metabolic rate has adapted.
The Role of NEAT (Non-Exercise Activity Thermogenesis)
One of the biggest reasons for metabolic downshifting is a drop in NEAT—Non-Exercise Activity Thermogenesis.
NEAT is all the movement you do that isn’t intentional exercise.
Tapping your foot
Fidgeting with your fingers
Shifting from one leg to another
Adjusting in your chair
It’s unintentional calorie burn. And it adds up—big time.
Some people naturally do more NEAT than others. You’ll notice ectomorphs (those naturally lean, high-energy people) fidget a lot. They can eat more without gaining weight because their bodies burn hundreds of extra calories through movement they don’t even think about.
When someone is in chronic restriction—whether from dieting or weight loss meds—NEAT plummets. The body subconsciously conserves energy.
I see this all the time—people who were once high-energy start moving less. They stop tapping their foot, they don’t fidget as much, they sit more. The body is saving calories.
This is how the body protects itself during long-term calorie restriction. It reduces muscle (to save energy) and reduces movement (to burn fewer calories).
Protecting Your Metabolism During Weight Loss
In all my programs, I include two, two-hour windows per week where clients can eat whatever they want.
Why? Because strategic breaks in restriction signal to the body that food is available—it reduces metabolic adaptation and keeps leptin (your hunger hormone) in check.
If you’re going to restrict, you must do two things:
Keep your protein intake high. If you don’t, you’ll lose muscle fast.
Take strategic breaks. Give your body a surge of calories so it doesn’t panic and downshift metabolism.
And those extra calories should come from carbs. A refeed meal that’s just protein and salad won’t work. If you want to reset leptin and keep your metabolism firing, you need carbs.
Starting at a Deficit: Why That’s Okay
I hear this all the time when people start my Muscle Month program:
❌ “I’m so weak.”❌ “I used to be leaner.”❌ “I can’t believe how much muscle I’ve lost.”
Listen—everyone starts at a deficit. That’s why you’re starting. If you already had the results, you wouldn’t be here.
Starting at a deficit is not a bad thing—it’s just a starting point. Your feelings about where you are today don’t define your potential. Your beliefs about what’s possible do.
Some of the most successful businesses in the world started during recessions. Did that define their success? No. Same for you—where you start has nothing to do with where you can go.
My Coaching Style: Why I Don’t Just Tell You What to Do
I hate being told what to do. If you’re like me, you probably do too.
That’s why I don’t coach by just handing out instructions—I coach with information.
I don’t just say, “Eat 35g of protein, do 4 sets of 12 reps, and follow this diet.” That doesn’t teach you why. And when you don’t understand why, you don’t stay consistent.
I’ve been coaching for 40 years, and I’ve seen this firsthand. In the past, I used to write meal plans for clients. Perfectly good meal plans. And guess what? They always came back. Not because the plans were bad, but because they didn’t understand them.
So in 2010, I changed my approach. I started teaching rather than just telling. And suddenly—my clients stuck with it.
That’s why in Muscle Month, I don’t just give you workouts and nutrition targets—I teach you how and why they work.
By the end of this program, you will:✅ Know more about muscle than 90% of personal trainers. I am very confident about that.✅ Have an exact roadmap for building muscle while staying lean—in a sustainable, livable way.✅ Understand the science of muscle, metabolism, and nutrition better than most fitness professionals.
Muscle Month: Live Coaching Starts March 16
You can start Muscle Month anytime as a self-study program. But if you want live coaching with me, I’m running a March 16 – April 12 group.
🔹 12 Live Coaching Calls🔹 Full Access to Me🔹 Science, Strategy, and Practical Training
The price for self-study and live coaching is the same—because I want you in the live format. That’s where I can help you best.
Join now at MuscleMonth.com – Let’s build muscle and stay lean, the right way.

The Truth about Muscle & Weight Loss

In this episode, I dive deep into one of the most misunderstood aspects of health and fitness: muscle. As a former professional bodybuilder who has been lifting since the age of 14, I’ve been waiting for muscle to become a mainstream topic—and now that it finally is, I’m frustrated by the fear-mongering around it.
There’s so much panic over muscle loss, especially with weight loss medications, yet very few people are offering real solutions. That’s what we’re going to fix today. I’ll explain why muscle is not just about aesthetics (though it does make you look amazing), but also about longevity, metabolic health, and strength as we age. Plus, I’ll share practical, actionable steps to maintain and build muscle at any age.
Key Takeaways:
Muscle Month March 16 - April 12
Muscle Loss & Fear-Mongering
There's a lot of finger-wagging and shaming around muscle loss, particularly for those on weight loss medications, but not enough coaching on how to prevent it.
Muscle is a skill—you don’t just build it by going to the gym and lifting random weights. Like learning golf or a new language, it requires knowledge and structure.
The older we get, the harder it is to build muscle, making proper training even more critical.
Why Muscle Matters More Than You Think
Muscle is the largest storage site for nutrients like carbohydrates—without it, your body has fewer places to store sugar, increasing fat gain and insulin resistance.
It’s one of the strongest predictors of longevity and healthspan—more so than even body fat percentage.
Grip strength is a better predictor of longevity than blood pressure. If you struggle to open a jar, that’s a major warning sign.
Sarcopenia (age-related muscle loss) is inevitable, but how fast you lose muscle is within your control.
Women & Muscle Loss
Women already have less muscle than men, making them more susceptible to age-related loss.
After menopause, muscle loss accelerates dramatically due to declining estrogen, which plays a role in muscle repair.
Women over 50 can lose up to 3% of muscle per year if they’re not actively working to maintain it.
Building & Maintaining Muscle: The Essentials
Protein:
Aim for 1g per pound of goal body weight (minimum 130g for women, 180g for men in my Muscle Month program).
Protein intake should hit the leucine threshold (at least 35g per meal) to trigger muscle growth.
Strength Training:
Lifting light weights for high reps works, but only if you push to failure.
Progressive overload (gradually increasing weight or intensity) is essential for continuous improvement.
Form matters—most people in commercial gyms have poor form, which can lead to injury and wasted effort.
Muscle & Metabolism:
Muscle acts like a glucose sponge, helping manage blood sugar without the need for insulin.
More muscle = higher metabolism = easier weight maintenance.
Strength training improves hormonal balance, including testosterone and growth hormone, which affect fat distribution, energy, and libido.
Muscle & Independence:
Weak leg muscles = higher risk of falls, fractures, and loss of mobility.
If you can’t stand up from a chair without using your hands, that’s a problem—one that resistance training can fix.
Common Myths About Muscle Building
Women won’t “bulk up” accidentally. Muscle growth is intentional and takes effort.
Cardio won’t give you a toned body. Strength training is key for definition.
You don’t need hours in the gym. Just 45 minutes twice a week can make a significant difference if done correctly.
Muscle Month Program
If you’re serious about gaining strength, getting lean, and staying strong for life, my Muscle Month program is for you.
Live coaching starts March 16 - April 12, but you can purchase it anytime as a self-study course.
Includes: 10 live Zoom calls, in-depth training videos, 5 different workout plans, meal plans, and everything you need to build muscle effectively.
Not a bulking program—this is about getting leaner while building strength.
By the end of this program, you will know more than 90% of personal trainers about muscle building.
Join Muscle Month: www.musclemonth.com
For questions, email me at joe@theshrinkshop.com
Final Thoughts: Muscle isn’t just about looking good (though that’s a valid reason too). It’s the foundation of longevity, health, and independence. Stop fearing it. Start training for it. And if you want real coaching, I’m here to help.
Subscribe & Share: If this episode resonated with you, share it with a friend who needs to hear it! Don’t forget to subscribe for more science-backed, no-BS fitness advice.
 

Stubborn Fat. Gout & my Estrogen Patch

🎙️ 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

THE OBSTACLE IS THE ANSWER

Happy winter!  well at least its official here in Idaho where we work up to 8"
Before going out to shovel our driveway, I was running on my treadmill, listening to my own recordings from The Victory Vault - its too good not to share
This is just one recording from the program and if you love it you can take the program at any time by going to www.yourvictoryvault.com 
 
Here are the notes to accompany the recording - read to the bottom for the homework :)
Obstacles: The Gateway to Progress
When you’re moving toward a goal, you’re creating a new path. That path isn’t clear yet. It’s going to have obstacles—some you can already see, others will appear as you go. These obstacles aren’t just inconveniences; they are essential parts of the journey, forcing growth and offering opportunities to refine your strategy and mindset.
How We Handle Obstacles
When we encounter an obstacle, we typically react in one of three ways:
Turn Around: We retreat, going back to familiar but unproductive habits. This leads to the same goal appearing on our list year after year.
Sit Next to It: We complain, blame, or wait for the obstacle to move itself. Meanwhile, the obstacle grows, often accumulating more challenges alongside it.
Go Through It: We tackle the obstacle, learning and growing in the process. This is where real progress happens.
Obstacles won’t go away by themselves. If ignored, they only grow more intimidating. Facing them directly is the only way forward.
Obstacles are Opportunities
Every obstacle you encounter contains a lesson or an opportunity. Think back to a time when you overcame a significant challenge, whether it was personal, financial, or professional.
How did life improve once you got past it?
How did it change you?
The truth is, life often becomes better after we navigate obstacles. As Benjamin Franklin said, “The things which hurt, instruct.” Obstacles teach us resilience, adaptability, and creativity.
The Power of Perception
How you view an obstacle determines its impact. The obstacle itself isn’t the problem—your perception of it is.
Perceptions can distort reality, making problems seem bigger or more overwhelming than they are.
Objectivity is the solution. Remove yourself from the equation. Imagine the obstacle is happening to someone else. How would you advise them?
This shift in perspective can make the obstacle seem smaller, less intimidating, and easier to address.
Obstacles Illuminate Solutions
Here’s a key insight: The obstacle is often the answer.
A health obstacle reveals areas of your life that need change.
A financial obstacle highlights spending habits or earning potential that needs adjustment.
A plateau in progress shows you where your strategy might need tweaking.
Obstacles don’t just block the path—they help you refine it.
Small Actions, Big Results
Overcoming obstacles isn’t about massive, exhausting effort. It’s about consistent, intentional actions:
Be Present: Focus on the moment. Ask yourself, “What’s the best thing I can do right now?”
Take Small Steps: Finagle your way through the obstacle bit by bit. Small, steady actions are more effective than dramatic, unsustainable efforts.
Celebrate Progress: At the end of each day, write down five things you did right. This keeps you focused, forward-leaning, and motivated.
The Myth of Starting at a Disadvantage
It’s easy to feel like you’re starting from a deficit—whether it’s being overweight, in debt, or behind on a project. But remember, everyone starts somewhere. Even some of the most successful companies (Disney, FedEx, Microsoft) were founded during economic crises. They succeeded because their founders focused on what they could do right now, rather than being paralyzed by the bigger picture.
Your Task: Rethink Obstacles
Identify Your Obstacles: Write them down. What’s standing in your way?
Reframe Them: Ask yourself, “What lesson or opportunity is this obstacle offering me?”
Create a Plan: Break the obstacle into smaller steps. What’s one thing you can do today to start moving through it?
Shift Your Perspective: Pretend the obstacle is happening to someone else. What advice would you give them?
Final Thought
Obstacles aren’t roadblocks—they’re stepping stones. They illuminate your path, highlight areas for growth, and force you to become stronger and more resourceful. The obstacle isn’t your enemy; it’s your ally in disguise.
So don’t run away. Don’t sit and complain. Face the obstacle, break it down, and move through it. With each step, you’ll discover that the path forward is clearer—and that you’re more capable than you ever realized.
 
www.yourvictoryvault.com
 
 

YOUR NATURAL GLP1 & SUPPLEMENT WARNING

Hey everyone! Can you believe it’s the last day of January? Today, we’re covering a few important topics:
Victory Vault Program – My annual two-week program kicking off soon! February 2 - 15
GLP-1 and How We Can Promote It Naturally
A Concerning Supplement – A popular product that’s raising red flags
Let’s dive in!
Victory Vault: Starts February 2nd!
My Victory Vault program starts this Sunday, February 2nd, and runs for two weeks. I only offer this once a year, and at just $249, it’s an incredible opportunity.
What is it? It’s not just a mindset or goal-setting program. It’s a clarity-building, self-discovery, and strategic course to help you set up for an incredible 2025.
Covers 16 key topics related to self-awareness, habits, and success
Includes guided discussions and homework
By the end, you’ll have a written agreement with yourself (and me!) for who you want to be and how you’ll get there
Do you need a specific goal? No! It’s for anyone who wants to create a better year and build stronger habits.
🔗 Sign up at YourVictoryVault.com
GLP-1: What It Is & How We Can Naturally Increase It
If you haven’t heard of GLP-1, you’ve probably been living under a rock! These are the weight loss medications like Semaglutide (Ozempic), Tirzepatide (Mounjaro), and Zepbound.
But here’s the thing: GLP-1 is something we naturally produce in our gut. The problem? Many people aren’t optimizing it!
How Does GLP-1 Work?
GLP-1 helps regulate appetite, making you feel full and reducing food chatter in your brain. However, the medications have an extended effect because they’re based on a compound found in a lizard’s venom that lasts 7 days in the human body.
How Can We Increase Our Natural GLP-1?
By focusing on nutrition and gut health, we can boost our own GLP-1 production and slow down its breakdown:
High-Fiber Diet – Especially from spinach and other fiber-rich foods
Quality Proteins – Lean meats, fish, eggs (not just protein bars & shakes!)
Healthy Fats – Omega-3s (fish oils)
Colorful Foods – Berries, bell peppers, zucchini, etc.
Gut Health – Processed foods damage our gut, reducing natural GLP-1 production
Why is this important? A lot of people on GLP-1 medications end up eating worse, not better. Less fiber, less protein, more processed junk. And once the medication tolerance builds, appetite returns—often worse than before.
So, whether you’re on the meds or not, optimizing natural GLP-1 can reduce cravings, regulate appetite, and improve your overall food choices.
💡 Upcoming Programs: I’m working on two specialized programs—one for weight loss and another for muscle building—specifically for those using (or considering) GLP-1 medications.
A Concerning Supplement: Cortisol Manager
Let’s talk about a widely used supplement—Cortisol Manager (by Integrative Pharmaceuticals). It’s marketed to reduce stress and balance cortisol levels, but recent issues have made me stop taking it entirely.
Why I Took It:
Last year, my cortisol was off the charts (around 20). I started taking Cortisol Manager, and by the end of the year, my levels were back to normal. Great, right?
The Problem?
A friend of mine—who is tough as nails—called me in distress. She had severe panic attacks, numbness, heart issues, disassociation, and ended up hospitalized multiple times. The culprit? Cortisol Manager.
She stopped taking it and immediately felt better. After researching, we found terrifying reviews on Amazon and legitimate PubMed studies linking large doses of ashwagandha (a key ingredient) to severe neurological side effects.
What You Should Know:
Many users report panic attacks, anxiety, vomiting, body pain, nightmares, and disassociation
High doses of ashwagandha can have neurological side effects
Some believe the formula changed recently, causing more issues
🚨 If you’re taking Cortisol Manager, be cautious. If you’re experiencing anxiety, sleep disturbances, or other strange symptoms, stop taking it immediately.
How to Detox From Ashwagandha:
Water-soluble components clear in 2-3 days
Fat-soluble components can take 2-6 months
Infrared saunas can speed up detox
I’m not saying this will happen to everyone, but after seeing multiple friends suffer severe side effects, I will never take it again.
🔗 If you want the medical studies I found, email me at 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!

ESTROGEN DOMINANCE - THE CALCULATION

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!

What is Your ONE Thing?

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

UNDIAGNOSED THYROID

"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