Midlife Mayhem

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 

Calculating Insulin Resistance, Why Consistency Wins, and the Daily Success List

In this episode, I dive into how you can assess your own risk of insulin resistance with a simple calculation using standard bloodwork. Understanding this risk is a game-changer for your health and body composition, especially since signs like belly fat, water retention, and skin tags often go unnoticed or are misunderstood. I break down the science, explain what those signs really mean, and give you practical tools to take charge of your health.
We also chat about why consistency trumps perfection every time. Forget the stress of flawless execution—I share my personal strategy of using a daily success list instead of a traditional to-do list. It’s a simple mindset shift that can help you prioritize what truly matters and keep making progress, even on those chaotic days. If you’ve ever felt overwhelmed by goals or stuck in all-or-nothing thinking, this part is for you.
And don’t forget—my coaching programs kick off the second week of January! First up is Peak Week, the ultimate five-day reset for rapid weight loss and a fresh start. After that, we’ll roll into The Victory Vault, a two-week mindset and goal-setting powerhouse designed to help you crush your 2024 goals. Then, we finish strong with Protein Power, a 14-day protein challenge to help you hit your targets and feel amazing. Check out all the details at www.theshrinkshop.com and join us to start the year with purpose and momentum!

BELLY FAT & FAT PATTERNING

Lipoprotein Lipase (LPL): The Gatekeeper of Fat Storage
Lipoprotein lipase (LPL) is a key enzyme in your body’s fat metabolism system, often described as the "gatekeeper" of fat storage. Its primary job is to break down triglycerides—the fat molecules circulating in your blood—into smaller components that can be used as energy or stored in fat cells. Think of LPL as the enzyme that decides whether those extra calories are burned or padded onto your waistline. Unfortunately, as we hit midlife, LPL doesn’t always act in our favor, especially when hormonal changes, stress, and lifestyle habits come into play.
In midlife, LPL activity tends to shift, increasing in areas where fat storage is most stubborn—like the belly for men and the hips or thighs for women. This is partially driven by hormonal changes. For example, declining estrogen levels in women ramp up LPL activity in the abdominal area, making belly fat more pronounced after menopause. Similarly, in men, testosterone decline is linked to increased LPL activity, especially in visceral fat (the dangerous fat stored around your organs). This means your body becomes more efficient at storing fat exactly where you don’t want it.
LPL doesn’t work alone—it’s heavily influenced by insulin. When insulin levels are high (think after a carb-heavy meal), LPL in fat cells is activated, promoting fat storage. In contrast, LPL in muscle cells is suppressed, meaning fewer calories are used for energy. This is one reason why insulin resistance, which becomes more common with age, often leads to increased fat gain. The good news is that tweaking your diet—such as by lowering sugar and refined carb intake—can help regulate insulin and keep LPL in check.
Exercise also plays a critical role in modulating LPL activity. When you engage in physical activity, especially strength training or high-intensity exercise, LPL shifts its focus from fat storage to energy utilization. Muscle cells ramp up their LPL activity, pulling triglycerides from the bloodstream and using them as fuel. This is one of the key mechanisms behind the fat-burning benefits of exercise—and why staying active becomes even more critical in midlife to counteract age-related fat storage patterns.
Interestingly, the type of exercise you choose may influence where LPL exerts its effects. Resistance training, for instance, is particularly effective at boosting LPL activity in muscle tissue, helping you not only burn more fat but also preserve lean mass, which naturally declines with age. Cardio, on the other hand, can improve overall fat metabolism and insulin sensitivity, indirectly influencing LPL's behavior. Combining both approaches ensures you get the most balanced, fat-burning benefits.
 
If you like this type of content please shoot me an email and I will put you in my contact list for reminders when I have programs starting  Jo@theshrinkshop.com
This topic is covered in Mastering Midlife an extensive program on the frustrations and solutions of midlife and beyond
 
The Peak Week 5 Day Shred starts on Sunday (dec 8) 
Give me 5 days :)
A great way to lose a lot and learn a lot and experience my coaching at a low price point $149

DISCIPLINE & SELF SABOTAGE

Discipline isn’t some magical personality trait reserved for the ultra-organized or the naturally driven. It’s simply the art of stacking tiny habits, one after another, over time. It’s about breaking down big, overwhelming goals into smaller, manageable actions. Want to eat healthier, work out more, or get better sleep? Instead of waiting for a “discipline” moment to appear, you start with something small: a five-minute workout, a veggie with lunch, a set bedtime. As these small actions become habits, they snowball into a routine, and before you know it, you're living the life you thought was reserved for the disciplined few. Discipline is just repetition, consistency, and slowly layering habits until they form your new norm.
Self-sabotage, on the other hand, isn’t some inherent flaw or weakness. It's not about being weak or lacking willpower; it’s about simply not doing the work. We often think of self-sabotage as a personal failing, but really, it's just about avoiding the effort required to follow through on what we know we need to do. The moment we start to face the truth—that the reason we're not seeing progress is because we’re skipping the necessary steps—it hits hard. It’s not glamorous to admit, but it’s powerful because it shifts the responsibility from some nebulous lack of “willpower” to our ability (or inability) to do the work. And the key to breaking this pattern is acknowledging that it's not about being perfect—it’s about being consistent with the small stuff.
When we face the hard truth that discipline is about building habits and that self-sabotage is simply neglecting the work, it can feel uncomfortable. But this discomfort is the gateway to progress. Once we stop making excuses and start taking the necessary actions, things start to click. That’s when progress feels effortless. The more we practice small actions, the more the habits stick, and eventually, the discipline becomes automatic. And, as the self-sabotage fades, we get closer to the results we’ve been chasing—whether it's a stronger body, a healthier mindset, or achieving any other goal. This isn't about perfection; it’s about getting better every day with a bit of work, and over time, the effort becomes second nature.
 
The Peak Week 5 Day Shred starts on Sunday December 8 2024 (aka this Sunday)
 
THE PEAK WEEK 5 DAY SHRED
 

PROTEIN PROBLEM

Protein is a critical macronutrient that the body constantly uses but doesn’t store, making daily intake essential. It’s often associated with building muscle, but that’s far from its most important function. Protein is required for repairing tissues, producing enzymes and hormones, supporting the immune system, and maintaining overall cellular health. These tasks take priority over muscle building, so if you’re not eating enough protein, your body will use it for these essential functions first—leaving little to none for muscle growth.
A common mistake is assuming a small amount of protein is enough to meet all your body’s needs. It’s not. For protein to contribute to muscle building, there must be enough to cover the body’s primary needs, with extra left over to support muscle repair and growth. Think of it like a budget: if you’re barely covering your necessities, there’s no room for extras. If building muscle or maintaining lean mass is a goal, especially when you're active or dieting, a higher protein intake is non-negotiable.
For those over 40, the stakes are even higher. As we age, the body becomes less efficient at digesting and absorbing protein—a process known as anabolic resistance. This means you need more protein per meal to stimulate the same muscle-building response you got in your younger years. Doubling your protein intake at each meal is a smart strategy to counteract this decline and protect against age-related muscle loss, which is critical for strength, metabolism, and long-term health.
Ultimately, prioritizing protein isn’t just about hitting a number on your plate—it’s about giving your body what it needs to thrive. Whether your goal is building muscle, maintaining strength as you age, or simply feeling your best, don’t shortchange yourself by skimping on protein. It’s the foundation of a healthy, strong body at any age.
If you are listening to this in time I do hope you join "The Peak Week 5 Day Shred"  where i will prove my protein point + you will lose a stupid amount of weight in 5 days December 8 - 14, a 5 day diet, 7 day program, click the above link for full details

POST THANKSGIVING SUPPLEMENT SPOTLIGHT

Berberine: Your Post-Thanksgiving MVP for Blood Sugar Balance
So, you’ve just polished off the Thanksgiving feast, complete with all the carbs (hi, stuffing, mashed potatoes, and pie!) and maybe a glass—or three—of wine. It’s fine. You’re human. But now your body is dealing with a major blood sugar rollercoaster. Enter berberine—the supplement you didn’t know you needed.
What Is Berberine?
Berberine is a natural compound found in plants like barberry, goldenseal, and Oregon grape root. It's been used for centuries in traditional Chinese and Ayurvedic medicine. But what makes it exciting for modern health? It’s known for its ability to regulate blood sugar, support metabolic health, and even promote gut health.
Why Berberine After a Big Meal?
When you eat a high-carb, high-fat meal (like a Thanksgiving feast), your blood sugar can spike, making your body work extra hard to process it all. Berberine helps by:
Improving Insulin Sensitivity: It helps your body use insulin more effectively, so glucose is shuttled into your cells instead of hanging around in your bloodstream.
Reducing Sugar Absorption: It slows down the breakdown of carbs in your gut, leading to smaller blood sugar spikes.
Supporting Gut Health: Berberine has antimicrobial properties, which can help balance gut bacteria—an essential part of overall health.
The Research Backing Berberine
Several studies have shown that berberine is comparable to metformin (a common diabetes medication) in improving blood sugar and metabolic health. It may also support cholesterol levels and promote fat loss over time.
How to Use Berberine Post-Thanksgiving
Take 500 mg with meals (especially carb-heavy ones). If you’re new to berberine, start with one dose a day and gradually increase to avoid any GI discomfort.
Pair it with fiber-rich meals or healthy fats to optimize its effects.
Who Should Skip It?
Berberine isn’t for everyone. If you’re pregnant, breastfeeding, on medication for diabetes or blood pressure, or have liver issues, consult your doctor
The Bottom Line
Berberine isn’t a magic wand (sadly, it won’t erase the pumpkin pie you had for breakfast), but it’s a solid tool in your post-Thanksgiving recovery kit. Think of it as your secret weapon for getting back to feeling balanced without needing to swear off carbs for life.

HORMONE ROLLER COASTER

In this episode I want to share with you the hormonal rollercoaster I was on this year
Thankfully I am ending the year feeling better than I have felt in YEARS
The NP i mentioned is Abby Rhoades https://www.sparrowintegratedhealth.org/
 
Also a shameless plug for my upcoming Peak Week 5 Day Shred program
I only run this program twice a year, and it really is epic - no exaggeration that 80% of people come back to do it over and over again
 
THE PEAK WEEK 5 DAY SHRED DEC 8 - 14 

A MENTAL RESET

A couple of days ago Kevin asked me when "WE" are doing Peak Week again 
 
When your husband asks to do the 5 Day Shred I guess its time to do it!
 
So let's do it one more time in 2024, and what better time to do it than between Thanksgiving and Christmas.
 
December 1 - December 7 - a 7 day program, 5 day diet
 
Do it to undo the damage of Thanksgiving
Do it as a hard reset to end the year
Do it because it is FUN and everyone always finishes Peak
Do it to get back to high quality foods.
 
This last point seems to be very important right now. This year more than any other year I have seen people's quality of food slip.
 
I am seeing this a lot with those using the weight loss medications. They are losing weight but bad habits are returning and the quality of their food is spiralling, this does not bode well for long term success.
 
Apparently there has also been "election stress eating" - according to the Telegraph this has been a real thing along with "election trauma purchasing" 
 
Whatever the reason, if we finish the year off strong you know we will start the year off strong
 
www.5dayshred.com
 
December 1 - 7
 
LETS DO THIS
 
testimonials 
 
I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense.
As well as the weight loss you will learn a lot during the week.  There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach.
This diet has been used for special events (competitions, weddings, reunions, pool parties :))  More often it is used as a no wiggle room reset when people feel they have gotten a little off track and want a hard reset.
Also about 75% of the people who do the Peak Week 5 Day Shred come back to do it again!  They could simply repeat the diet themselves at any time, but they choose to come back to the group - it really is that much fun :)
This Shred is a no wiggle room quick fix, it is intended to get as much weight off you as possible in the shortest amount of time (5 days) It is not suitable for vegetarians or vegans (sorry).
The shred is 5 days but the program is 7. We do a pre program zoom and we do a post program zoom.
There are NO products to buy
This is good old fashioned nutrition! 
I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense.
As well as the weight loss you will learn a lot during the week.  There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach.

Excuses & Carbs - a tale of two stories

In todays podcast I discuss two recent real time scenarios.
Firstly a lady bitterly upset with her lack of progress and secondly a young athlete whose progress I could help.
 
I think there is something to be learnt by all of us in each sceanario
 
The Peak Week 5 Day Shred December 2