Midlife Mayhem

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 

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.
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