Midlife Mayhem

HEDONIC EATING - The Food Industry Is Winning—And We're Letting It

Tight28 Starts This Sunday!
This 28-day program is all about reclaiming food quality, reducing inflammation, and resetting your understanding of nourishment. It’s soy-, dairy-, gluten-, and added sugar–free. Learn more at www.tight28.com
🎙️ Episode Overview
In this episode, Joanne breaks down the two dominant eating models:
Homeostatic Eating: eating driven by biological hunger cues
Hedonic Eating: eating driven by pleasure, emotions, and dopamine hits
And then layers in how the rise of weight-loss medications, engineered food, and cultural shifts are shaping the future of our health—one dopamine snack at a time.
🧠 Topics Covered
1. Hedonic vs. Homeostatic Eating
Why most of us are eating for pleasure, not hunger
How the food industry hijacks flavor, texture, sound, and smell to keep us eating
The engineering of hyper-palatable foods that override satiety
2. GLP-1 Medications and Hunger Suppression
Appetite suppression vs. metabolic impact
Can your metabolism still slow down if you’re not hungry? (Spoiler: yes)
3. Cultural Shifts in Movement
Two generations ago: movement was built into life
Now: drive-thrus, delivery, and gym opt-outs
Gen Z: 37% would rather take a pill than move
4. Parental Modeling and the Generational Impact
Kids of inactive parents are 5–6x more likely to be sedentary
The ripple effect: kids never seeing parents exercise means habits disappear entirely
5. The Blue Zone Model
No macros. No medications. Just movement, consistency, and unprocessed food
Rice, legumes, bread, wine, and olive oil—not low carb, just real food
A strong reminder of what health actually looks like
6. What the Food Industry Is Doing (It’s Wild):
Flavor layering and bliss point engineering
Sound design: louder crunch = more satisfaction
Emulsifiers, salt crystal tech, and texture manipulation
Micro-snacks designed specifically for medicated, low-appetite users
Marketing “protein bars” and “health snacks” that are actually dopamine bombs
7. The Leptin and Metabolism Connection
Losing fat lowers leptin, which tells the brain to slow your metabolism
Even if meds suppress appetite, the body still conserves energy
Long-term consequences of rapid weight loss without preserving muscle
8. Generational Futures: What Happens Next?
If hunger is “bad” and satiety comes from a pill, how do we teach nourishment?
If kids never see activity, how will they know it’s vital?
What if inflammation becomes the new “normal”?
💥 Jaw-Dropping Stats
60%+ of U.S. calories now come from ultra-processed foods
1960s men ate 3,000+ calories daily and were leaner—because it was real food
A 2015 study showed fiber alone created weight loss equal to full diet plans
A 2020 review: polyphenol-rich foods reduce fat without changing calorie intake
37% of Gen Z plan to skip the gym and use weight-loss drugs instead
✅ Final Thoughts
We’re not demonizing medication. We’re calling for awareness.If we don’t pay attention now, the next few generations may live in a world where:
Hunger is “bad”
Exercise is forgotten
Health is just a number on the scale
And food is nothing but chemically enhanced pleasure
Ready to reset?Join Joanne inside Tight28 – starting this Sunday. A return to real food, intentional movement, and a body that works—not just looks.

ZONULIN, GLUTEN & ECOLI - a strange connection

🎙️ Midlife Mayhem Show Notes: Zonulin & Leaky Gut — Why You Can’t Not Be Affected
📆 Tight28 starts July 6–August 2!Enjoy your gluten-filled 4th of July… then join us for 28 days of discovery, education, and possibly the biggest physical and mental relief you didn’t know you needed. 👉 Tight28.com
🔬 Episode Topic: Zonulin – The Gatekeeper of Your Gut (And Why You’re Not Immune)
In today’s episode, we’re getting real about zonulin—what it is, what it does, and why it might be quietly wrecking your health (yes, even if you feel “fine”).
Unlike a food sensitivity (which affects some), zonulin affects everyone. It’s not subjective. It’s not up for debate. And it might just be turning your digestive system into a fishnet factory.
🧠 What You’ll Learn:
What is zonulin?A protein made in the small intestine that controls your gut’s tight junctions (think: gatekeeper).
Cheesecloth vs. Fishnet Stockings AnalogyA visual breakdown of what a healthy gut lining should be doing… and what happens when zonulin is chronically elevated.
The Origin StoryDiscovered by Dr. Alessio Fasano (Italian gastroenterologist), zonulin was the missing link in how gluten triggers immune responses, even in non-celiacs.
Why It’s a Universal ProblemZonulin loosens your gut lining in everybody, not just those with gluten sensitivity. When that lining opens too wide, stuff gets into your blood that shouldn’t. Your immune system freaks out. Cue: inflammation, fatigue, mood swings, brain fog, skin issues, and more.
Enter LPS (Lipopolysaccharides)When zonulin opens the gates, LPS—an inflammatory toxin from normal gut bacteria—sneaks in. It’s been linked to insulin resistance, autoimmune conditions, and chronic fatigue.
Zonulin Triggers
Gluten (especially gliadin)
Bacterial overgrowth (E. coli, salmonella, SIBO)
Toxins & inflammation
Why the Body Even Makes ZonulinIt’s a defense mechanism—but it backfires when activated daily by diet. Occasional gluten = recoverable. Daily gluten = chronic gut permeability.
Kevin’s Case StudyGluten out, inflammation gone. Kevin lost 15 lbs in 10 days—pure inflammation and water. Not fat. Just normalized gut havoc.
🧪 Can You Test Zonulin?
Yes.
Stool Test (GI Map, Doctor’s Data): Measures zonulin in the gut
Blood Test (Serum Zonulin): Measures zonulin that’s leaked into the bloodstream—often high in autoimmune or chronically inflamed individuals
💥 Key Takeaways:
Zonulin ≠ Sensitivity.It’s a biological mechanism. It works the same in everyone.
Gluten increases zonulin. Period.Doesn’t matter if you “feel fine”—your gut lining is still impacted.
This is reversible.Remove the irritants, and the results are often shockingly fast.
🎯 Ready to Discover What You've Normalized?
Join me for Tight28 (July 6–August 2)We dive into:
Food reactivity
Histamine & inflammation
Gut-brain-skin connections
How to feel actually better—without going full-on monk mode
👉 Tight28.comLet’s clean up your gut without a “cleanse.” Just smart, scientific education with a side of sass. 🎯
📣 Final Thoughts:
If you eat gluten regularly and think you're unaffected—you're not.Zonulin guarantees it.And you can feel better than you do right now.
🎧 Listen. Learn. Question Everything.That’s Midlife Mayhem.
🔗 Tight28.com | Starts July 6#MidlifeMayhem #Tight28 #GutHealth #Zonulin #FoodSensitivities #BodyComposition #Inflammation #GlutenFacts #LeakyGut #LPS #GlutenFreeCurious #MidlifeStrong

HISTAMINE & HORMONES

Tight28 starts July 6 — only offered once a year in LIVE format.This isn’t a gut reset or an elimination diet. It’s a discovery program for anyone who knows they don’t feel as great as they could. Join now → WWW.TIGHT28.COM
💥 Episode Overview:
In this episode, Joanne takes a deep dive into a topic that's rarely discussed but highly impactful: histamine intolerance. Often mistaken for allergies or hormone issues, histamine overload can be the hidden cause behind bloating, anxiety, brain fog, poor sleep, and even body composition challenges.
This episode is rich with information—even if you don’t listen, the notes below will give you a full understanding of:
What histamine is and why your body needs it
What causes histamine intolerance (spoiler: it’s not just about food)
Why midlife women and men are particularly vulnerable
How histamine can derail your sleep, hormones, and fat loss
What foods to watch for (and why some “healthy” ones might be causing symptoms)
How to support your body’s ability to clear histamine and feel better fast
🧪 What Is Histamine?
Histamine is a naturally occurring compound in your body, essential for:
Regulating stomach acid
Acting as a neurotransmitter for alertness
Supporting the immune system’s defense mechanisms
Histamine isn’t bad—but too much of it with too little clearance leads to histamine intolerance.
Histamine intolerance = Buildup > Breakdown
🔍 What Causes Histamine Intolerance?
The key enzyme that breaks histamine down is DAO (diamine oxidase)—and it’s made in your gut lining.
If your gut is inflamed, leaky, or imbalanced (which it likely is if you’re eating processed foods or have high stress), DAO levels drop. Add in some high-histamine foods or DAO-blocking substances, and boom—you’re suddenly reacting to foods you used to tolerate just fine.
🚨 Common Symptoms of Histamine Intolerance
Flushed or red face after meals
Headaches, migraines
Nasal congestion, postnasal drip
Itchy skin or unexplained rashes
Anxiety or panic after eating
Dizziness or rapid heartbeat
Intolerance to HRT
Bloating, water retention
PMS or worsened menopause symptoms
Intolerance to wine or fermented foods
Sound familiar? It often gets misdiagnosed as a hormone imbalance, allergy, or “just getting older.”
 
🧬 Why Midlife Women and Men Struggle More
Midlife Women:
Estrogen increases histamine release and suppresses DAO.
Women on HRT may suddenly experience itchy rashes or anxiety and blame estrogen—when histamine overload is the real issue.
DAO supplementation and gut support can allow HRT to work better without side effects.
Midlife Men:
Declining testosterone + rising visceral fat = higher inflammation.
This inflammation weakens the gut, decreases DAO, and worsens histamine sensitivity.
Restoring gut integrity + using DAO support = less bloating, better energy, clearer mind.
🧰 What You Can Do About It
Short-Term Fix:
Try a low-histamine diet for 1–2 weeks.
Focus on fresh-cooked, non-fermented meals.
Avoid leftovers and “healthy” foods like avocado, spinach, or sauerkraut temporarily.
Support DAO Production:
Nutrients: Vitamin C, B6, copper, magnesium
DAO-Supportive Foods: Pea sprouts, mung beans, arugula, watercress
DAO Supplements: Look for porcine kidney extract (take 15–30 mins before meals)
Heal the Gut:
Glutamine, collagen, zinc carnosine, bone broth
Support detox: Glutathione, NAC, milk thistle, broccoli sprouts
Use probiotics that don’t promote histamine-producing bacteria
🎯 How It Impacts Body Composition
Poor sleep = impaired fat-burning hormones (growth hormone, testosterone)
Increased estrogen dominance = more fat storage, less muscle tone
Inflammation = bloating, water retention, digestive distress
Dysregulated appetite = cravings, over-snacking, stubborn belly fat
💬 Final Thoughts
Histamine intolerance is a hidden disruptor—and most people never realize it. That mystery bloating? Restless sleep? Feeling anxious after a glass of wine? It might not be your hormones or aging. It might be your histamine load.
You don’t need to cut everything out forever—just support your system, heal your gut, reduce the overload, and reintroduce foods with clarity and confidence.
🎓 Join Tight28 – Starts July 6
Tight28 isn’t about restriction. It’s about discovery.
In this one-of-a-kind 4-week coaching program, we explore:
Histamine intolerance
Enzyme function & absorption
Leaky gut & LPS
Cross-reactivity (gluten, dairy, soy)
Gut-brain-skin axis
Estrogen & gut motility
Appetite, food sensitivities, inflammation, and more
You’ll walk away with clarity, tools, and a completely new understanding of how your body actually works.
Only offered LIVE once a year. Join us here → www.tight28.com  July 6 - August 2

Chronic Bloating, Fatigue, or Joint Pain? It Could Be a Food Sensitivity

💥 Feeling Swollen, Tired, or Frustrated With Your Progress?
Join me for Tight28, starting July 6th – a deep dive into food sensitivities, inflammation, and organ health that could be the missing link in your journey to looking and feeling your absolute best.
Tight28 isn’t just a meal plan. It’s 28 days of discovery – uncovering how certain foods may be silently sabotaging your health, comfort, and body composition. This is the only live round for 2025, and the non-scale victories are often immediate.👉 Learn more at www.tight28.com
🎧 Episode Title: How Food Sensitivities Might Be Causing Your Swelling, Fatigue, and Stubborn Body Fat
🔍 What This Episode Covers:
The Differences Between Allergies, Sensitivities, and Intolerances
Why skin issues, joint pain, and chronic fatigue might all point to food
How food sensitivities can sneak past your radar and still wreak havoc
The surprising link between inflammation, ATP energy production, and brain fog
Why some people gain 6–8 lbs from a single meal (and what to do about it)
The connection between gluten, thyroid tissue, and brain inflammation
How your genotype may dramatically raise your risk for Alzheimer’s if inflammation isn’t addressed
Why Tight28 gets the best (and fastest) results – especially for people who didn’t quite “crack the code” in my Signature Program
🧠 Key Takeaways:
Allergies are immediate. Sensitivities are sneaky. If you were truly allergic to something, you wouldn’t keep eating it—it hits fast and hard. Sensitivities, though? They creep in days later.
Joint pain? Swelling in one area? It might not be "just your knee" acting up again. It could be your immune system responding to food from days ago—especially in joints with a history of injury.
That ‘swollen all over’ feeling isn't in your head. It could be chronic inflammation from food sensitivities—something Tight28 was specifically created to help uncover.
Fatigue that no nap can fix? It could be reduced ATP production, the cellular energy currency—often hindered by chronic low-grade inflammation caused by hidden food sensitivities.
Even “healthy” foods can cause issues if you’re sensitive to them. Common culprits include gluten, dairy, eggs, and soy—which is why they’re removed for just 28 days in the Tight28 program.
Brain fog, poor focus, or memory lapses? Food sensitivities—especially gluten—can trigger inflammation in the brain. If you carry the APOE4 genotype (linked to Alzheimer’s), chronic inflammation dramatically increases your risk.
🥗 Why Tight28?
✔️ 9 Live Coaching Calls✔️ Brand New 2025 Content Library✔️ Gluten-Free, Dairy-Free, Soy-Free, and Added Sugar-Free Meal Plans✔️ In-depth education on food sensitivities, organ health, and cardiovascular strategy✔️ 6 months access to all program materials✔️ Life-changing results—especially for people who’ve “tried everything”
Whether your weight is stable but you still don’t feel your best, or you’ve been spinning your wheels trying to feel energized and less bloated, Tight28 is your next step. It’s not about restriction—it’s about revelation.
👉 Sign up now before we kick off July 6th.
📚 Coming Up on the Podcast:
Thyroid Health: How to Know If You’re Undiagnosed or Mismanaged
Overtraining & Fasting: Are You Slowing Down Your Metabolism?
The 4 Forces of Success: Why Weight Loss is Never Just About Food
Deep Dive into Menopause, Perimenopause, and Hormone Support
Training Smarter After 40: HIIT vs. Steady State – Which Builds the Better Body?
🙏 Special Shoutout:
Paul—thank you for the kind words! "Tell Joanne to keep doing the podcast" absolutely made my day.
🔗 Links & Resources:
🌐 Tight28 Program → www.tight28.com
📘 Book: When Calories and Cardio Don’t Cut It – Available on Amazon
🎥 Programs: Signature 21-Day, Peak Week, Muscle Month, Tight28, Mastering Midlife - www.jlcstrong.com
🎤 Hosted by: Joanne Lee Cornish – Body Composition Coach, Midlife Health Educator, Former Bodybuilder, and Relatable Science Nerd📍 Based in Eagle, Idaho – Coaching Globally

Selenium, Thyroid Health & Mercury Detox

🔥 First, a Quick Heads-Up…
Tight28 is back July 6–August 2!If you’ve been feeling "okay, but not great," this program is for you. Tight28 dives into advanced topics like food sensitivities, inflammation, organ health, and how those invisible issues affect your weight, energy, bloating, joint pain, and even your mood—especially if you think you’re doing everything right.
💡 This is the only live round of Tight28 in 2025—and for some, it's the program that changes everything in just one week.👉 Learn more and join us at www.tight28.com
🎧 In This Episode: The Hidden Hero Called Selenium
This week, we’re talking about something small but mighty: Selenium—a trace mineral that plays a huge role in midlife health, especially for the thyroid, brain, and metabolism. Here's how this episode came to be (shoutout to Tom, the neighbor with all the wild Alaskan fish 🐟)...
We cover:
Why Selenium is essential for thyroid conversion (T4 ➡️ T3)
How a deficiency can show up as fatigue, cold intolerance, and brain fog
Its critical role in protecting the thyroid from oxidative damage
How Selenium binds to mercury and helps neutralize toxicity (especially relevant if you eat a lot of fish)
What the research says about Selenium lowering thyroid antibodies in Hashimoto’s
Why two Brazil nuts a day might be the most delicious prescription you’ll ever get
Foods rich in Selenium (besides Brazil nuts): wild fish, sunflower seeds, turkey, eggs, and shiitake mushrooms
How too much Selenium can be toxic—why more isn’t better
A sneak preview of the upcoming Mastering Midlife program (August!)
🧠 Key Quote:
“No Selenium, no thyroid conversion. You can have all the T4 in the world, but unless it’s turning into active T3, your metabolism is stuck in neutral.”
🎯 Takeaways:
If you’re always cold, sluggish, or foggy—check your thyroid and Selenium status.
Food-based Selenium is often enough, especially if you enjoy Brazil nuts or wild fish.
Ladies in midlife and beyond: keep Selenium on your radar—especially if you have or suspect Hashimoto’s.
Test, don’t guess. And remember: more is not better when it comes to trace minerals.
🎉 Final Reminder:
Tight28 starts July 6—your chance to uncover hidden blocks like inflammation, organ dysfunction, and food sensitivities that may be sabotaging your progress.🔗 www.tight28.com — let’s fix what’s really going on behind the scenes.
📍Share this episode with someone who loves fish, Brazil nuts, or just wants to stop being tired and cold all the time.

What 3 Studies Show Us About Dieting, Belief, and Food Addiction

Tight28 starts July 6! This 28-day advanced program eliminates dairy, gluten, soy, and added sugar to reset your system, reduce inflammation, and finally move the needle on progress stalls. Learn more at 👉 www.tight28.com
In this thought-provoking episode of Mastering Midlife, Joanne Lee Cornish connects three powerful studies that shine a light on the psychological, metabolic, and societal complexities around food, dieting, and body composition—especially in today’s world of quick fixes and hyper-palatable temptations.
💡 Here's what we cover:
🧠 The Minnesota Starvation Study
Conducted post-WWII, this landmark study reveals the shocking physical and psychological toll of calorie restriction—even at 1,500 calories per day.
Discover how restriction damages metabolism, distorts thinking, sparks binge behavior, and alters emotional health.
💭 The Hotel Worker Study
This modern study shows how belief alone—without any behavior change—can lead to measurable improvements in weight, blood pressure, and metabolic markers.
A fascinating dive into the science of self-perception and how we often sabotage ourselves by believing we're not doing enough.
🐀 The Rat & the Cheesecake Study
When rats were exposed to ultra-palatable foods, their appetite regulators broke, and they ignored real food—even to the brink of death.
This is the chilling parallel to modern food addiction, especially in people under 40 raised on processed foods. Joanne explains how food preferences are not just habits—they’re chemically wired responses that can be reprogrammed.
🧩 Key Takeaways:
Dieting doesn't fail because of lack of willpower—it fails because of biological and emotional backlash.
Belief systems directly impact health outcomes.
Processed food has hijacked taste buds and disrupted our natural hunger signals—but it’s reversible with the right approach.
Teens and adults alike need education, not more rules.
🔥 Plus, Joanne shares how these findings are shaping her upcoming Teenage Thrive program and how Tight28 provides real answers to chronic inflammation, fatigue, bloating, and stubborn body fat.
💥 Ready to go beyond the macros?
Join the next round of Tight28, starting July 6. This is a deeper-dive body composition program covering not only nutrition, but also the roles of cardio, liver, kidney, and heart health in achieving your goals.
🖥️ Learn more and enroll at 👉 www.tight28.com

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