Midlife Mayhem

The Testosterone Awakening: Why Men Are Taking Back Control

I have been meaning to do this podcast for months!
And although I am talking about men and testosterone, ladies please pay attention. Too many men are suffering in silence as their version of menopause (Andropause) is sneaky and subtle and often dismissed.
 
Testosterone isn't just about muscle or libido — it's the foundation of a man’s vitality, strength, confidence, and health. But what happens when it starts to decline… and how can men fight back?
In this cutting-edge episode of Midlife Mayhem, Joanne dives deep into the misunderstood world of male hormones, unpacking why testosterone declines with age, what “normal” actually means, and how lifestyle, labs, and even peptides are helping men take control.
If you're a man over 40 (or you care about one), this is essential listening.
🔍 In This Episode, You'll Learn:
✅ Why testosterone declines with age — and how it’s not just aging✅ What the medical world considers “normal”… and why that’s often useless✅ The real difference between total vs. free testosterone✅ The impact of aromatase (and why belly fat makes everything worse)✅ How SHBG binds and blocks your testosterone — and what to do about it✅ Subtle signs of low testosterone most men miss✅ Top supplements to lower SHBG and aromatase naturally✅ Why TRT might not help if you carry too much fat — and how to fix that✅ The controversial but powerful role of peptides (Kisspeptin, HCG, BPC-157)✅ How the right exercise strategy can increase testosterone✅ The truth about andropause — and why it’s time we talked about it✅ How men are reclaiming their edge with smart lifestyle upgrades and testing
🧪 Mentioned in This Episode:
Key labs to test: Total T, Free T, SHBG, Estradiol, DHT, Hematocrit
Supplements: Zinc, Boron, Magnesium, Vitamin D, Tongkat Ali, DIM, Ashwagandha
Peptides: Kisspeptin-10, HCG, CJC-1295/Ipamorelin, BPC-157
Training focus: Resistance training & HIIT over chronic cardio
Optimization tip: Leaner body = better testosterone balance
🎧 Listen On:
Apple Podcasts
Spotify
Amazon Music
Podbean
All Platforms »
🔗 Resources & Links:
📺 Watch related videos on YouTube: @joanneleecornish
📧 Got questions? Email Joanne directly: jo@theshrinkshop.com
💬 Connect with Joanne:
Instagram: @joanneleecornish
Website: www.jlcstrong.com

HRT or HGH

🔥 JULY 4TH FLASH DEAL – ENDS MONDAY!Buy 1 bottle of 5-Amino-1MQ and get the 2nd for $100 – that’s a $39 savings!🧬 Boost fat loss, protect muscle, and optimize your body’s performance.👉 Use code JULY4 at checkout at www.5amino.comExpires Monday at noon (MST) – don’t miss it!
This episode is bold, necessary, and deeply personal.
We’re diving into the truth about HRT (Hormone Replacement Therapy) and HGH (Human Growth Hormone), what women actually need, and why most of what you're told is incomplete, underdosed, or simply outdated.
👀 If you’ve ever been told “your labs are normal” while feeling exhausted, anxious, and like a stranger in your own body—this episode is for you.
🎯 What You’ll Learn:
The real difference between HRT and HGH
Why most doctors underprescribe (and what to do about it)
What bloodwork matters—and what it’s NOT telling you
Why testosterone is essential for women (yes, really)
What happens when your progesterone disappears
The risks and rewards of HGH (and how to do it safely)
Why peptides like CJC, Ipamorelin, and 5-Amino-1MQ might be the smarter option
Why information alone doesn’t create results—but coaching support does
⏳ LAST CHANCE TO JOIN TIGHT28 – We Start Sunday!
Tight28 is my LIVE 28-day program to identify food sensitivities without extreme elimination diets.
No gluten, no dairy, no soy, no added sugar—just clean, powerful results.
🚫 No fluff. No detox gimmicks.✅ Rapid wins, powerful education, and deep coaching support.
⚠️ This live version won’t return until 2027 as I roll out two other programs.👉 Join here before Sunday – you’ll thank yourself later.
👥 COMING SOON: Mastermind Collective
A premium membership that includes:✅ Full access to all my content✅ Weekly live coaching calls✅ A curated community of high-level doers✅ Access to me
This will not be open to everyone—only to those serious about growth, community, and results.💌 Interested? Email jo@theshrinkshop.com or text me directly at 310-704-6569.
🔬 Upcoming Topics on Midlife Mayhem:
Estrogen, fat, and the cortisol lie
Menopause rage & libido myths
Reverse T3, leptin & thyroid issues
Biohacking your face, fillers & fat transfers
Can you reverse aging—or just delay it?
The underground truths elite athletes already know
Subscribe now so you don’t miss these 🔥 episodes.
📺 Watch & Learn:
🧬 My YouTube is packed with hormone, fat loss, and peptide content:▶️ Joanne Lee Cornish on YouTube
🔬 Learn more about 5-Amino-1MQ:👉 www.5amino.com💥 Use code JULY4 to get the second bottle for just $100 through Monday!

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