Midlife Mayhem

How to test for Leaky Gut

Symptoms to Watch For:
Chronic diarrhea or constipation
Bloating and gas
Food sensitivities
Fatigue
Skin issues (e.g., eczema)
Joint pain
Autoimmune conditions
Testing for leaky gut, also known as increased intestinal permeability, involves several methods. Here are some common approaches:
1. Lactulose-Mannitol Test
This is a urine test that measures the absorption of two non-metabolized sugars: lactulose and mannitol.
Procedure: The patient drinks a solution containing these sugars. After a few hours, urine is collected and analyzed for the presence of these sugars.
Interpretation: Higher levels of lactulose and lower levels of mannitol in the urine indicate increased intestinal permeability.
2. Zonulin Test
Zonulin is a protein that modulates the permeability of tight junctions between cells of the digestive tract. Elevated levels of zonulin in blood or stool can indicate leaky gut.
Procedure: A blood or stool sample is taken and analyzed for zonulin levels.
Interpretation: Higher levels of zonulin suggest increased intestinal permeability.
3. Intestinal Permeability Assessment
Some tests measure the presence of larger, undigested food particles, toxins, or bacteria in the bloodstream, which should normally be contained within the intestines.
Procedure: Blood tests for antibodies against these particles can be performed.
Interpretation: The presence of these antibodies may indicate that these particles are passing through the intestinal lining into the bloodstream.
4. Stool Tests
Comprehensive stool analysis can provide insights into gut health, including inflammation markers, presence of pathogens, and digestive function.
Procedure: A stool sample is collected and analyzed.
Interpretation: Results can indicate dysbiosis or inflammation, which may be associated with leaky gut.
5. Food Sensitivity Testing
Leaky gut can sometimes be associated with increased food sensitivities or intolerances.
Procedure: Blood tests for IgG antibodies against various foods can be done.
Interpretation: High levels of IgG antibodies to specific foods can suggest increased intestinal permeability allowing food particles to enter the bloodstream.
I discuss leaky gut in many of my online programs, because weight loss becomes VERY problematic due to the inflammation caused (and consquential liver damage) due to leaky gut. 
Would you like to join one of my programs, or are you interested in coaching or brining me into your business?
I would like to hear from you  Jo@theshrinkshop.com
 

The Best Exercise for Fat Loss

We were jogging in the 80's, kick boxing in the 90's.
The Millennium moved us towards HIIT, and now the fashion (hallelujah)  is to be buff!
But, which is the best exercise for weight loss?
You might have heard that high intensity training burns sugar, or that you have to be a correct heart rate to burn fat.
So why does HIIT burn more sugar (it does) and how can it still be good for fat loss (it is)
Do all these "steps" really matter (yes) and can walking the dog really help with fat loss (yes it can)
In this podcast I explain why some exercises are classed as "sugar burners" and some "fat burners" and which is best for fat loss
 
My TIGHT28 program starts this Saturday May 25 and there are workouts as well as meal plans and lots (and lots) of coaching.  Click this link for full program details and if you missed it this time, simply email me to be put on the reminder list for next time jo@theshrinkshop.com

Beyond the Macros

Registration closes on Friday May 24 for my TIGHT28 program and the first zoom is the following day on Saturday May 25
Memorial weekend is not the ideal time to start a weight loss program (or maybe it is the IDEAL time to start a weight loss program) - but not to worry because all the zooms are recorded so you can go about your holiday weekend and listen the recordings at your own convenience.
Why I built this program.
I am constantly seeing people’s weight loss stall because of foods they were sensitive to
I am constantly seeing people sabotage their weight loss because of their relationship with certain foods
I am constantly seeing people’s weight loss progress trashed because of weekend weight gain, which is so pronounced that it negates all the progress of their week
I am constantly seeing people living with bloating, low energy, joint pain, and depressed moods because of their food.
9 live zoom coaching calls (all recorded)
Lots of pre recorded content on all topics
Workouts
Meal plans (no gluten, dairy, soy nor added sugar) designed for weight loss
Full access to me for the entire length of the program
My app is free for you forever x
 
Zoom topics. 
How food sensitivities show up
The peptide craze
Sugar - added sugar, sugar alcohols, artificial sweeteners
How to test for food intolerance or allergy (spoiler - not those home tests!)
Appetite regulators - how to control
Building mini habits for success
VO2 max, HIIT, anaerobic threshold and much more explained
Cardio or weights for fat loss?
Stubborn fat that seems diet resistant
Gluten & dairy - their connection 
GMO and soy - how our foods have changed
Weight Plateaus and rebounds
and I am sure a lot more as I tend to get carried away :)
There are exercise programs for all levels (home and gym)
When I first this program I was astounded by the results! I knew that I needed to offer this program, but I was shocked by the difference it made.
If you have worked with me before, you know I am all about coaching. I am not the coach who just tells you what to do; I am the coach who is going to explain every nuance so that you can make informed changes as they relate to you.
If you have completed my 21 Day Program, this is a really awesome progression.
If you have not done the 21 day weight loss program, no worries because there is a bonus zoom at the start of this program, to bring you up to speed with fat loss, my approach, why is works, how I build meals and more.I only offer this program once a year!
WWW.TIGHT28.COM
If you missed this program simply email me and I will put you on the reminder list for next time 
jo@theshrinkshop.com
 
 

The Story of Soy

Soy is an incredibly versatile ingredient with a lot of devoted fans and numerous health benefits. However, it's important to be informed. The soy industry is massive—it's the second largest crop after corn and generates three times the revenue of the NFL. With such big money, not all the information about soy can be trusted.
 
That soy you are eating is not from the US.
Why the soy fed to our livestock is making them sick
Why is GMO soil so much more reactionary?
Soy an menopause miracle or a long term endocrine disruptor
If you like this podcast, you will love the program that it is part of 
TIGHT28 starts on May 25 - June 22 2024
If you missed the live coaching program be sure to email me so that I can let you know when it comes around again
Jo@theshrinkshop.com
 

The Dairy Dilema

My TIGHT28 Program is about to start May 25 - June 22 2024
 
The meal plans are all gluten, soy, sugar, and dairy-free - but why no dairy? is it really as bad as some people make it out to be?
 
For the purpose of the TIGHT28  program I have removed dairy from the meals plans because of its close association to gluten
50% of those with a gluten intolerance also have an issue with dairy!
When your body is reacting to a food, it is not reacting to a single protein, but to an amino acids sequence/pattern
and the amino acids pattern of gluten also looks similar to that of dairy, thyroid, brain tissue and even eggs!
TIGHT 28 is indeed a weight loss program, but the results go far beyond the scale.
Weight loss but at a faster rate than usual due to eliminating the irritants that keep bloat and water weight hanging on
Reduced pain! Joint pain, aches and pain, all reduced with this program
No more heartburn, indigestion, bathroom issues
Clearer skin
Better mood and clarity
Why I built this program.
I am constantly seeing people’s weight loss stall because of foods they were sensitive to
I am constantly seeing people sabotage their weight loss because of their relationship with certain foods
I am constantly seeing people’s weight loss progress trashed because of weekend weight gain, which is so pronounced that it negates all the progress of their week
I am constantly seeing people living with bloating, low energy, joint pain, and depressed moods because of their food.
9 live zoom coaching calls (all recorded)
Lots of pre recorded content on all topics
Workout
Meal plans (no gluten, dairy, soy nor added sugar) designed for weight loss
Full access to me for the entire length of the program
My app is free for you forever x
 
Zoom topics. 
How food sensitivities show up
What is a mitochondria anyway?
Sugar - added sugar, sugar alcohols, artificial sweeteners
How to test for food intolerance or allergy (spoiler - not those home tests!)
Appetite regulators - how to control
Building mini habits for success
VO2 max, HIIT, anaerobic threshold and much more explained
Cardio or weights for fat loss?
Stubborn fat that seems diet resistant
Gluten & dairy - their connection 
GMO and soy - how our foods have changed
Weight Plateaus and rebounds
and I am sure a lot more as I tend to get carried away :)
WWW.TIGHT28.COM starts really soon (May 25 2024) Never miss knowing about a program - simply email me your email address and I will contact you when program dates are set.  Jo@theshrinkshop.com
 
 

Volume Enhances Muscle Building

Training to build muscle allow us a lot of variety with regards to reps, weights, sets and rest.
You can use just about any combination you want as long as it hits enough "volume"
 
Volume, in the context of muscle building, refers to the total amount of work performed in a workout, typically measured by the number of sets, reps, and weight lifted. It's a key factor in muscle hypertrophy, the process by which muscle fibers increase in size.
Here's why volume is important for building muscle:
Muscle Damage: When you lift weights, you cause micro-tears in your muscle fibers. These tears, when repaired, result in muscle growth. Higher volume workouts create more of these micro-tears, stimulating greater muscle growth.
Metabolic Stress: High volume workouts create metabolic stress, which is associated with the buildup of metabolites such as lactate and hydrogen ions in the muscles. This metabolic stress signals the body to adapt by increasing muscle size and strength.
Mechanical Tension: Volume allows for sustained mechanical tension on the muscle fibers during a workout. This tension is a primary driver of muscle growth. By performing more sets and reps, you provide more opportunities for the muscle fibers to be under tension, stimulating growth.
Progressive Overload: Building muscle requires progressively overloading the muscles over time. This means gradually increasing the stress placed on the muscles by increasing volume, intensity, or both. Without sufficient volume, it's challenging to progressively overload the muscles and stimulate further growth.
Volume and Intensity were topics of my Muscle Month Program
Up next is TIGHT28 may 25 - June 22 2024
Never miss a program!  email me at jo@theshrinkshop.com and I will add you to my email list (promise no spam!)

Young Muscle & Video Games

Although this podcast is for "midlife" and beyond, I feel compelled to discuss young adults, their desire to build muscle and their desire to play video games!
It makes me very happy to see so many teenagers and young adults interested in lifting weights to gain muscle and get stronger. 
Social media and its influencers are partly driving this (which I also think is awesome)
But on the other side of the coin is the passion for video games.
I dont have a dog in this fight because I dont have kids, so let me just shoot from the hip and tell it the way it is.
 
LACK OF SLEEP & MUSCLE HYPERTROPHY
Insulin, growth hormone, IGF1, testosterone, protien and optimal training are the growth factors we need to optimize is we want to build muscle at any age.
Lack of sleeep
Decreases testosterone
Decreases GH
Distrupts Insulin and IGF
Increases cortisol
Disrupts Ghrelin (an appetite regulator)
Moves us towards insulin resistance and anabolic resistance
Which can/will cause
Less muscle protein synthesis
Impair our ability to move amino acids in the muscle
Impair glucose tolerance
Reduce the hormonal growth factos needed to hypertrophy
Increase appetitie
Increase cravings and sweet cravings
Increase muscle breakdown (esp the extremities)
Increase fat storage generally, but esp in the midsection
It seems we are in an era where we expect to do whateve we want but also get the results we want.
It will not work, not even close.
I cant even sugar coat this. We must sleep to build muscle and preserve tissue health
The yound adults are creating an enviroment I would expect to see in a person my own age where the hormones arent working as well.
If you are going to train hard in the gym, why not optimize all the tools that youth has to offer you?
It is not about doing "what you can" it is about doing "what is necessary"
 
Feel free to forward this to any teenager or young adult that needs to hear this
MUSCLE MONTH starts this Sunday (march 31) www.musclemonth.com
Send me your email address to be put on contact list so that you will one of the first to know when my programs are available.
 
jo@theshrinkshop.com
 
If you ever want to bring my coaching to your small business please use the email above
 
 

Commodities vs Processed Food, an untold tale

Commodities are foods found in their natural raw state
Processed food or CPG (consumer packaged goods) are far from natural or raw.
Commodities fall under the jurisdiction of the USDA. CPG rather are governed by the FTC (federal trade commission)
 
Here lies a problem - a huge problem!
The USDA does not allow commodidies to compare themselves or make claims. An egg cannot say it is better than a keto bomb.
The FTC DOES allow comparison and it also allow some degree of claims. A processed food cant say it cures cancer but it can say "meat is bad" and our Impossible burger is heart healthy
 
Its a problem
Commodities cannot counter claim or offer evidence or their superiority, nor do they have the money to fund tha studies that the processed foods companies run.
This allows for false claims, inaccurate comparisons - meanwhile the commodities slighted cant do a thing about it - there is no recourse
 
Muscle Month starts on March 31 and in that program I will be discussing in depth protein and its essential role in muscle building.
Eggs, fish, poultry and meat are such commodities that have no voice.
It is no wonder that so many people have been swayed away from animal protein and towards "plant based" (which is usually PROCESSED FOOD)
In this episode of Midlife Mayhem I talk about the unfairness or it all, coupled with food preferences and the never ending cycle of food bias.
 
I hope you enjoy 
To find out more about Muscle Month please go to www.musclemonth.com
 
To find out more about me and my coaching www.theshrinkshop.com
To contact me directly jo@theshrinkshop.com
To find me on social media please look for @theshrinkshop
or Joanne Lee Cornish on Youtube
 
 

TRAINING FOR A LOOK

Do you have a goal for your training?
Many people feel frustrated (and bored) with their training efforts because they didnt set an actual "desired outcome"
 
The example I use a lot is the lady who wants to be "toned" and walks through the weight room in a gym to get to the cardio room?! In so doing, walking past the very equipment that would move her towards her goal.
 
The thought is that if we lose enough fat there is a 6 pack a cute butt and some cute delts under there - there isnt
Now the opposite is true. 
 
If you want to be fast but never run - that is also a tad futile :)
 
In this episode I expalin examples of how I train certain body types with certain visual goals
I describe what I would look for in a bikini competitor and how I would train that lady
I also explain how I would train a young professional guy that wants to get buff but also wears a collared shirt all day.
 
Matching what you want with your body type and with your workouts is a skill - a good trainer should be able to assess this in mere minutes of talking to you and looking at you.
 
In my upcoming MUSCLE MONTH program (we start in 2 weeks March 31!) I will be doing this with a few program members.
Looking at their body, listening to their goal and giving realistic feedback and a spercific plan for their training.
 
MUSCLE MONTH www.musclemonth.com starts very soon March 31
 
To coach this program I need to be at home for a whole month (because I need the gym) for this reason I doubt I will be able to repeat this program this year.
 
Dont walk, RUN to muscle month :)
 
If you have questions please email me at jo@theshrinkshop.com
To find out more about programs and coaching please visit www.theshrinkshop.com
 
 

How to Build Muscle and Lose Fat - at the same time!

You’ve probably heard someone argue that achieving muscle growth and fat loss in the same day is physically impossible because of thermodynamics. The argument goes as follows.
To build muscle, you must store energy. To lose fat, you must burn energy.
When you are in energy surplus, your body stores energy. When you are in a deficit, your body loses energy.
Therefore, you must be in energy surplus to gain muscle and in a deficit to lose fat.
The first two points, the premises, are true. They refer to the first law of thermodynamics (‘movement of energy’), also called the law of the conversion of energy. This law means energy cannot just disappear. It has to go somewhere. Building new fat or muscle cells requires energy and breaking them down releases energy. However, point three, the conclusion, is false.
 
Why? Because muscle and fat tissue are different functional compartments in the body. As a result, your body directs calories towards muscle and fat mass independently. Researchers call this calorie partitioning and the resulting change in fat and muscle mass are expressed as a P-ratio.
 
The body does need other substrates to build muscle mass of course. You need building blocks to build a house. Let’s look at what exactly the body needs.  
 
So what do we need to build muscle mass?
Lots of water (H2O). You can drink plenty of that during a cut, so no problems there.
Several kinds of protein. Again you can eat a lot of protein on a fat loss diet, so no problems here either. For the DNA and RNA we also need nitrogen and phosphate, but those can be derived from dietary protein.
Glycogen (carbs) and triglycerides (fat). This basically just comes down to energy, because glucose and fat are non-essential nutrients that can be created by the body itself. We need a lot more energy too, because the protein synthesis for the muscle building process is an energy costly process itself.
 
In short, we need protein, water, and energy.
Where do we get the energy?
Easy. Your body has plenty of that – its that body fat you are trying to lose. They say an average woman has 2 months of fuel on her body in the form of stored body fat – so that is plenty of fuel! 
Thus, as long as your body has sufficient stimulus to build muscle mass, which it has if your training program is optimized, it has both the means and the will to build muscle mass while simultaneously losing fat.
 
Similarly, your body is capable of storing fat while burning muscle. The conservation of energy law only means that you must gain energy in an energy surplus and lose energy in a deficit. It says nothing about how these calories are partitioned or about how your body composition changes.
There is an awesome study that used overweight police officers, they were put on a low calorie diet but with surplus protein and they did resistance training for 12 weeks, On average they lost 9.3 lb of fat and gained 8.8 lb of muscle
This is what we call “recomp” (recomposition) when a bodyweight can stay pretty much unchanged but the composition changes. In this case the police officers weight did not change very much but they had tremendous fat loss and muscle gains at the same time.
Newbies often experience “recomp” but so too can experienced lifters.
Indeed more muscle can be built in a greater energy surplus and indeed gaining muscle in a deficit is harder for an experienced trainer, but with sufficient stimuli and enough protein you should expect to build muscle on a fat loss diet.
 
After all we know that the body can gain fat and lose muscle at the same time when in a surplus
Why not then for the body to lose fat and gain muscle in a deficit? The macros, training, rest and recovery just need to be inline and it will happen.
 
This is what MUSCLE MONTH is all about - building muscle and staying lean, or getting leaner.
I would never do a bulking program, so I would never ask that of my clients
 
But Muscle Month starts really soon March 31 - April 27
If you missed it, please send me your contact info and I will put you on my mailing list
jo@theshrinkshop.com
 
MUSCLE MONTH 
www.musclemonth.com