Midlife Mayhem

WHY ALCOHOL "LOWERS" YOUR BLOOD GLUCOSE

🎙️ Midlife Mayhem – Episode: Why Alcohol Lowers Blood Glucose (And Why That’s NOT a Good Thing)
📅 Date: May 15, 2025🎧 Host: Joanne Lee Cornish
🔎 Episode Summary
In today’s episode, we flip the script on everything you thought you knew about alcohol and blood sugar.
Did you know drinking can flatten your blood glucose instead of raising it? That’s not a pass to drink margaritas guilt-free—far from it. Joanne breaks down what really happens when alcohol hits your liver, how it hijacks fat loss, and why middle-aged men and women need to be especially cautious, especially if you're fasting, on GLP-1 meds, or chasing fat loss goals.
This episode is packed with decades of experience, practical science, and the real reason alcohol might be sabotaging your progress—even when your blood sugar monitor says you’re in the clear.
🧠 What You’ll Learn
Why alcohol can lower or flatten your blood glucose (and why that’s misleading)
What really happens inside your liver when you drink
Why fat burning stops cold when alcohol is in your system—even if your blood sugar looks “normal”
The myth of "clean spirits" and why they still shut down lipolysis
How alcohol affects insulin-sensitive people, especially in a fasted state
The hidden dangers of combining GLP-1 medications and alcohol
Why middle-aged bodies handle alcohol differently (slower breakdown, greater impact)
The difference between daily drinking vs. occasional binge drinking (with a side of sarcasm 😉)
🕒 Timestamps
00:00 – Intro: Three episodes coming soon!01:25 – Alcohol and blood glucose: Why it doesn’t spike04:12 – How the liver manages blood sugar and fat07:20 – Alcohol’s priority: Why everything else shuts down10:05 – Lipolysis and vodka: The 75% myth explained12:10 – “But it’s just clean spirits” – Not so fast14:00 – What CGMs don’t show you about alcohol16:50 – How alcohol tricks people trying to lose fat19:30 – Risks for hypoglycemia and those on GLP-1 meds21:45 – Midlife metabolism + alcohol = double trouble23:30 – Final thoughts and how to work with Joanne
📩 Want to Work with Joanne?
Email: joe@theshrinkshop.comShare your goals, your roadblocks, and what you dream of achieving—and get the expert help you deserve.
🔥 Related Episodes Coming Soon
Thyroid & A1C Confusion: Why “healthy” midlife women are seeing prediabetic numbers
Midlife Injuries: The aches that show up out of nowhere—and how to prevent them

PASSION & PLUG

🎙️ Midlife Mayhem Podcast: Why I’m Still So Passionate About the 21-Day Signature Program
🚨 Registration is closing soon! We kick off Sunday, May 11, and this is the ONLY time I coach this live in 2025. Don’t miss it! → www.21DaySignature.com
🔥 Episode Overview:
I’ve stayed passionate about this work for over 30 years—not because it’s always new, but because it’s always true. When what you do genuinely changes lives, that passion doesn’t fade—it deepens. I’m not chasing shiny trends or reinventing myself every year. I’m committed to mastery. The science evolves, people evolve, and so do I—but the core of what I teach still solves real problems. That’s what keeps me fired up. The aha moments, the clarity, the impact—that never gets old. That’s why I still show up, fully invested, every single time.
In this episode, I dive into why the 21-Day Signature Program still lights me up—even after coaching it so many times—and why it continues to be the cornerstone of everything I teach. This isn’t just a weight loss program. It’s the foundation. It’s where people finally understand their bodies, lose the confusion, and start building something that lasts.
🧠 The Program That Starts It All
This program isn’t just about weight loss—it’s about understanding how your body actually works. Most people come into it feeling confused, overwhelmed, or stuck. They’ve been on every diet, tried every shortcut, and still feel like they’re spinning their wheels. And that makes sense—because they’ve been collecting a thousand puzzle pieces from social media, Google, and random experts, but no one ever shows them how to build the actual picture.
In this program, I show you exactly how those pieces fit together. We start with what I call the corner pieces—the foundational stuff that’s usually ignored because it’s not sexy. Things like:
Stress and cortisol
Sleep quality
Blood sugar regulation
Food quality and digestion
No one’s making flashy reels about those topics, but without them, nothing else works. Once those are in place, we build the straight edges—core principles about how weight loss actually works, how macronutrients behave, how fat is stored and burned, what cravings really mean, and why your liver, mitochondria, and hormones matter more than your calorie tracker.
From there, we layer in the more detailed puzzle pieces: things like fasting (and when it’s a terrible idea), exercise timing, blood glucose monitoring, cravings, inflammation, meal structure, and body fat patterning. By the end, you’re not just “trying harder”—you’re thinking clearer. You understand what your body needs and why. That’s powerful.
💡 The Lightbulb Moment Everyone Talks About
There’s usually a moment—often in the second live Zoom call—when everything clicks. I do a specific segment where I tie several concepts together, and it’s like I can feel the inhale from people on the call, even through the screen. You can literally hear the “ohhh” moment, like someone just opened a door.
They realize:🔹 Their body isn’t broken.🔹 The weight isn’t stuck.🔹 They’ve just been looking at the wrong part of the puzzle.
That clarity is what makes this program so special—and so effective. People walk away not just with a plan, but with real understanding. And when you understand your body, you stop fearing it. That’s where lasting results come from.
🧩 Why Most People Are Stuck (And Don’t Know It)
Here’s what most people are doing:They’re collecting a bunch of disconnected facts. They heard fasting is great, someone else said to avoid carbs, a TikTok told them lemon water burns fat, and their friend’s wearable says their sleep is trash. They’ve got all the pieces... but they’re upside down, scattered, and they have no idea what picture they’re trying to build.
That’s where coaching and structure come in. I don’t just give you more pieces—I show you how to build the puzzle. That’s why people see results, not just for 21 days, but for years afterward.
⛔ Why You Shouldn’t Skip the Foundation
Yes, I have more advanced programs—Muscle Month, Type 28, Mastering Midlife—and they’re incredible. But none of them go back to fully explain the core material. There just isn’t time. So when someone jumps in at that level without doing the 21-Day Program first, they miss so much.
This program is where I break it all down:✅ Protein, carbs, and fat—how they work in your body✅ How food becomes fat (and how to stop it)✅ What cravings really are—and how to fix them✅ Fasting, meal structure, fat patterning, and blood glucose✅ Why loose skin happens, how to support the liver, and what your mitochondria need✅ How to build meals for your goals—and adjust them as your body changes
I can’t reteach all of that in my other programs. That’s why I’m constantly nudging people back to this one.
📅 The Logistics (aka Everything You Get)
🗓️ Program Dates: May 11–31, 2025📞 7 Live Coaching Calls: Sundays, Wednesdays, and Saturdays📹 50+ Pieces of On-Demand Content: Available on the platform for 6 months🙋‍♀️ Full Access to Me: Ask questions, get feedback, and feel supported👥 Hybrid Format: Structured learning + personalized coaching💰 Huge Value: A tenth of what I charge for 1:1 coaching
You can be as involved or as behind-the-scenes as you like. My groups are large enough to have momentum, but small enough to feel personal. And I reach out to everyone personally—because I genuinely care who’s in the group.
👀 Who This Is Perfect For:
You’re stuck, plateaued, or just frustrated
You’ve lost weight, but you’re scared of gaining it back
You want clarity—not another trend
You’ve got teens or young adults you wish had this knowledge
You want real, long-term change (not hype)
🎯 Final Word:
This is not a “diet.” This is not a challenge. This is not a quick fix.
This is a strategic, science-backed program that explains your body, helps you make changes that stick, and builds a foundation for every result you want—now and in the future.
Even if weight loss isn’t your main goal, understanding your metabolism, muscle, stress response, and blood sugar is some of the most valuable knowledge you can have.
You won’t see this program again in a live format until 2026. This is your shot.
👉 Join here: www.21DaySignature.com📩 Still got questions? Email me: jo@theshrinkshop.com

PROTEIN & BODY FAT

🎉 ONE WEEK LEFT! Registration closes in just 7 days for the 2025 21-Day Signature Weight Loss Program — and this year, it's better than ever. New topics, an entire content library (don’t ask me how long that took 😅), and a deeper focus on sustaining results — because the real fear isn’t losing weight… it’s wondering if it’s all going to come back.
👉 www.21daysignature.com — join us before the doors close!
🎙️ Midlife Mayhem Podcast – NEW EPISODE OUT NOW!💥 "Will Too Much Protein Make You Fat? NOPE. Here’s Why."Click to listen on your favorite platform: MIDLIFE MAYHEM
🎙️ Midlife Mayhem Podcast – NEW EPISODE🔬 “Will Too Much Protein Make You Fat? The Science Says No (and Here’s Why)”🎧 Listen on your favorite platform → www.joanneleecornish.podbean.com
This episode is a deep dive into one of the most persistent myths in fat loss: “If I eat too much protein, won’t it just turn into fat?” Short answer: No. Long answer? Buckle up.
🧱 The Brick Fire Analogy (and Why It Matters)Protein is not like carbs or fat. It’s not a fuel.
Carbs = Paper: Quick-burning energy.
Fat = Wood: Slower-burning, steady energy.
Protein = Bricks: You don’t light bricks on fire. You build with them.
🧪 Why Lean Protein Doesn’t Become Body FatLet’s break down the impossible obstacle course your body would have to run just to store lean protein as fat:
Deamination – Strip off the nitrogen from amino acids
Gluconeogenesis – Convert the remaining carbon skeleton into glucose
Lipogenesis – Turn that glucose into triglycerides
Fat Storage – Shove it into adipose tissue
That’s four major metabolic hurdles—none of which your body wants to do unless it’s in a massively overfed state with full glycogen stores, low energy output, and absolutely nothing else to burn.
🔥 Gluconeogenesis Explained (Finally)Gluconeogenesis = “creating new glucose” from non-carb sources like amino acids.This only happens when:
You’re not eating carbs
Liver and muscle glycogen are depleted
You’re in fasting, ketosis, or intense prolonged exercise
Even then? It’s just making enough glucose to keep red blood cells and your brain alive — not store as fat. You’re running on backup fuel, not excess.
💥 Thermic Effect of ProteinProtein has a 20–30% thermic effect, meaning up to 30% of its calories are used just to digest it. Compare that to fat (3%) and carbs (5–10%).So your 100-calorie chicken breast? Only 70–80 of those calories are actually available to the body.
🍽️ Protein, Appetite, and Hunger Signals
Amino acids from protein stimulate satiety hormones like GLP-1, leptin, and suppress ghrelin.
That “I’m starving at night” feeling? Often due to low daytime protein intake.
One client dropped her protein slightly — boom, evening cravings returned. She brought it back up — hunger disappeared.
📉 Real Story, Real ResultsA client "stuck for months" dropped 10 pounds in 5 days in my Peak Week program. No supplements. No starvation. Just food used correctly — and yes, high protein was key.Her body wasn’t broken. It was just operating in the wrong environment.
🙅‍♀️ “But I Can’t Eat That Much Protein…”That’s fine — but don’t expect the body composition or results of someone who does.
This isn’t about what you “like” to eat.
It’s about what your body needs for change.
Want the results? Meet the requirements.
📚 Inside the 21-Day Signature ProgramWe go deeper into all of this:
How much protein you actually need (based on body comp goals)
Why aging increases your protein requirements
The real science behind hunger and metabolism
Why protein changes everything — from energy to cravings to mood to muscle
🗓️ We begin May 11th. Doors close May 8th.👉 www.21daysignature.com
💬 Final reminder: Protein isn’t the problem. It’s usually the missing solution.

TESTOSTERONE FOR WOMEN - THE NEED TO KNOW

MIDLIFE MAYHEM is available on all podcast platforms - click this link and choose yours CLICK HERE
Today we’re diving into a topic that hardly anyone talks about — and when they do, they often get it wrong: testosterone for women.
Most people think testosterone is a ‘male hormone,’ but the truth is, women absolutely need it too — for your brain, your bones, your energy, your mood, even your body composition.
We’re going to break down why testosterone is critical at every age, how to know if you’re low, the different ways you can take it, why some doctors avoid prescribing it, what happens if you take too much, how it affects everything from your bones to your brain — and I’ll also touch on some fascinating new research that’s flipping the old myths upside down."
If you have any body composition concerns, the place to start with me is the 21 Day Signature Weight Loss Program, which is offered once a year and is starting very soon May 11 - 31
What often happens in my coaching is
People just do the 5 Day Peak Week Shred - great results but don't know how to continue
People jump into Muscle Month - but don't fully understand fat loss
 People only do Mastering Midlife - a big program and a lot to take in if they haven't done the foundational Signature Program
I strongly encourage you to click this link to at least see what we are going to cover in the Signature Program
www.21daysignature.com
OK - back to testosterone!
Segment 1: Testosterone Through the Ages 
"Let’s start with how testosterone changes across a woman’s life.
In your late teens and early 20s, your testosterone is at its peak — somewhere around 30 to 50 ng/dL. And honestly, you probably never thought about it because estrogen and progesterone were also sky-high, giving you energy, confidence, muscle tone, and drive.
But here’s the kicker: testosterone starts to decline in your late 20s to early 30s, silently.By the time you hit your 40s, you could be down to half of what you had in your 20s.And after menopause? Many women’s testosterone drops so low it’s barely measurable.
Why does that matter?
Because when estrogen and progesterone also fall, testosterone has to do extra work. It becomes one of the last hormones keeping you sharp, resilient, and metabolically active.So yes — you may actually need more testosterone in your 50s than you did in your 20s — not less."
Segment 2: Symptoms of Low Testosterone 
"Wondering if your testosterone might be low?Here are the big symptoms I look for in clients:
Unexplained fatigue — even if you’re sleeping.
Loss of muscle tone or difficulty building muscle.
Brain fog, forgetfulness, or that 'what did I come in here for?' moment.
Low libido, painful sex, or emotional detachment.
Increased belly fat, even with no big diet changes.
Mood swings, irritability, or loss of drive and motivation.
And the sneaky thing is — these symptoms often get brushed off as ‘just aging’ or ‘just perimenopause.’ But low testosterone might be the missing link."
Segment 2.5: Total vs. Free Testosterone + Lab Ranges 
"Let’s talk labs — because the numbers matter.
When you get bloodwork done, you’ll usually see two testosterone values:
✅ Total Testosterone✅ Free Testosterone
Total testosterone measures all the testosterone in your blood — including what's bound to proteins like SHBG. Most of it is inactive.
Free testosterone is the small percentage that’s actually usable by your body — the active form.
Most women feel best when:
Total testosterone is between 50 and 100 ng/dL
Free testosterone is between 2 to 5 pg/mL
Now here’s the problem:Many women get told they're ‘normal’ at 10 or 12 ng/dL total, but they feel awful — zero energy, low sex drive, brain fog. And their doctors say, “You’re fine.”
Wrong.That might be technically normal — but it’s not optimal.You need to look at both total AND free levels, plus SHBG, which can trap your testosterone and make it unusable.
In short:Total T shows what’s in the tank.Free T shows what your engine actually gets to use."
Segment 3: How Women Take Testosterone (Cream, Injection, Pellet) 
"There are three main delivery options for women:
1. Creams or Gels
Compounded for women, applied to thin skin like inner arms or thighs.
Absorbed through the skin, bypasses the liver.
Easy to adjust dose — very smooth and consistent.
This is my top choice for most women.
2. Injections
Tiny doses, like 2 to 5 mg once or twice a week.
Absorbed quickly.
May cause a “peak and trough” feeling — high energy then a crash if the dose isn’t balanced.
Some women love it, others feel a bit up and down.
3. Pellets
Implanted under the skin every 3–6 months.
Sounds convenient… but if the dose is too high, you’re stuck with it.
Can cause acne, mood changes, and unwanted hair if overdone.
Best for women who have already dialed in their ideal dose with cream or injections.
Also — testosterone pills aren’t commonly used in women. They’re processed by the liver and can raise liver enzymes or affect clotting — so they’re generally avoided.
My advice: start with cream or injection, go low and slow, and follow symptoms + labs."
Segment 4: Why Doctors Don’t Prescribe It
"Why is testosterone for women still so taboo?
Three reasons:
Medical school bias. Doctors are taught testosterone = men. That’s it.
Fear of side effects. They worry about hair growth or deep voices — which only happens with high, inappropriate dosing.
Liability. There are very few FDA-approved testosterone products for women, which means docs are nervous about legal gray areas. But functional medicine docs and HRT specialists do it all the time — safely, and with amazing results.
And don’t forget — there’s no big pharmaceutical push for women’s testosterone. No blockbuster drug means no major marketing. So, it stays in the shadows."
Segment 5: Signs of Too Much Testosterone 
"What happens if you take too much?
Here are the signs:
Acne (especially jawline or back)
Hair thinning or shedding
Deepening voice
Chin hair or upper lip hair
Irritability or aggression
These only happen if the dose is too high for too long.That’s why starting low, tracking labs, and adjusting based on symptoms is so important."
Segment 6: Effects on Bone, Brain, and Energy 
"This is where testosterone really shines.
🦴 Bone:Testosterone helps activate osteoblasts, the cells that build bone.It’s a key player in preventing osteoporosis, especially post-menopause.
🧠 Brain:It supports memory, learning, and clarity.In fact, low testosterone is linked to depression and Alzheimer’s risk in women.
⚡ Energy & Metabolism:Testosterone increases muscle mass, burns fat, and supports insulin sensitivity — which is critical if you want to avoid midlife weight gain and metabolic issues.
So no, it’s not just about libido. It’s your brain. Your bones. Your body composition."
Segment 7: Fascinating Studies 
"Let me wrap up with a few powerful studies:
A 2014 study in Menopause journal showed testosterone therapy improved sexual function, bone density, and memory in postmenopausal women — safely.
A 2020 review in Climacteric found women using testosterone actually had a lower breast cancer risk.
And research from JCEM found that testosterone improved verbal learning and memory recall in women over 50.
This is not fringe science. This is real, evidence-based, life-changing medicine — and more women need access to it."
"If you’ve ever been told testosterone isn’t important for women — now you know better.
If you’re feeling tired, weak, foggy, or frustrated with your changing body — check your levels. Ask for total and free testosterone, plus SHBG. And work with someone who understands functional hormone replacement.

It’s Not You, It’s Your Bacteria: The Truth About Weight Struggles

2 weeks until the Signature Weight Loss Program kicks off! 🏁Check it out at www.21DaySignature.com — doors are closing soon!
May 11- 31
Whats new for 2025
Content Library - over 50 pieces of pre recorded content, full access for 6 months
New topics for 2025
How to read your own blood work
Mitochondria - how it impacts your energy and body composition
Bacteria and your "fat memory"
MAY 11 - 31 - full details
 
MIDLIFE MAYHEM - available on all podcast platforms, click the link to find the one you use
 
🎙️ Today's Episode: The Gut-Weight Connection — How Your Bacteria Control Your Fat Storage (and How to Rewire Them)
Hey everyone, welcome back to Midlife Mayhem! I'm Joanne, and today, we're diving into something that could completely change the way you think about weight loss.
👉 It's your gut microbiome.👉 And more specifically — how the balance of bacteria living inside you can either keep you lean or lock you into fat storage, no matter how disciplined you are with your diet.
We all know weight loss isn’t just about calories.One of the biggest missing pieces for most people is gut health — and it’s critical.
Inside your intestines, there are trillions of bacteria working all the time. And these bacteria fall into two important groups:
Some bacteria promote fat storage
Some bacteria promote fat burning
In people who are overweight, there's often a dominance of bacteria like Firmicutes (FIRM-ih-cue-tees), which are incredibly good at extracting more calories from the food you eat and storing that energy as body fat.
In leaner individuals, there's usually a higher presence of bacteria like Bacteroidetes (back-tear-ROY-deh-tees), which support better energy usage, lower inflammation, and easier fat loss.
👉 Simply put:
More Firmicutes = more fat storage.
More Bacteroidetes = better fat burning.
This is not a theory.In a landmark study (PLOS Genetics 2016, Zhernakova et al.), researchers could predict who would gain or lose weight just based on gut bacteria — even before the participants started changing their diet.
It wasn't calories.It wasn't cardio.It was the internal environment that mattered most.
How does the gut become a fat-storing machine?
When you eat a highly processed diet — low in fiber, low in real foods —you feed the wrong bacteria and starve the good ones.
Over time, this environment programs you to:
Crave more junk
Absorb more calories from food
Store more fat
Struggle with low energy, inflammation, and even insulin resistance
And even if you start “dieting,” if the gut is still dominated by the fat-storing bacteria, results are slower, harder, and often temporary.
Here's the great news:👉 Your gut environment can change — and it can change fast.
You can tip the balance back toward fat-burning bacteria with simple strategies like:✅ Eating more prebiotic fibers (FOS, inulin, green banana resistant starch)✅ Eating a greater diversity of plant foods✅ Reducing processed food and sugar intake✅ Staying consistent long enough for the microbiome to reset -THE KEY!
You are literally training your gut bacteria — like a garden.Feed the good, starve the bad, and they will multiply or disappear accordingly.
But what if you don’t like high-fiber foods right now?
Let me reassure you — food preferences change very quickly with exposure.
Think about coffee.First time you tasted it? Probably hated it.First sip of wine? Probably wanted to spit it out.First bite of dark chocolate? Probably thought it was awful.
And yet today, many of us love these things — because exposure changes preferences.
You didn’t need to choke down coffee for two years to start liking it.You just needed small, repeated exposures — and your brain adapted.
Healthy foods are no different.
Quick story about Kevin:When I met my husband, Kevin, he didn’t eat vegetables.He certainly didn’t eat fish.For years he said, "I don’t like fish, I don’t like fish."
Then one day he tried salmon — and it wasn’t bad.He had it again.Now?He eats salmon every single day without hesitation.
It didn’t take years — it took a few exposures.
The same thing can happen for you — or for your kids — even if healthy food feels unappealing at first.
You’re not broken.You just need to trust the process.
Why gut health is EVERYTHING for lasting fat loss:
If you don't rebuild your gut microbiome, you're fighting an uphill battle — no matter how good your diet looks on paper.
You can’t supplement your way out of a damaged gut.You can’t macro-count your way out of inflammation and dysfunction.
You have to change the environment inside you — permanently.
When you fix the gut:
Cravings get easier
Fat storage slows down
Energy improves
Your metabolism becomes your ally, not your enemy
This is exactly what we're tackling in the 21-Day Signature Program.
This updated 2025 version includes:🔥 Gut health protocols to shift your microbiome toward fat burning🔥 Mitochondrial health training (so you know why you're tired and how to fix it)🔥 Blood work interpretation for body composition (so you can finally read your labs and optimize them)
You’ll get 7 live coaching calls, over 50 pieces of recorded content, and full access to a brand new private content platform.
✅ Check it all out at www.21DaySignature.com.
We start May 11 — and it’s going to be incredible!
Final Thoughts:
👉 Your gut bacteria are not your destiny.👉 Your cravings are not your destiny.👉 Your metabolism is not broken beyond repair.
You can change all of it — faster than you think —when you understand how to rebuild the foundation inside you.
Thanks for tuning in today —I'll see you next time on Midlife Mayhem! 🎙️
 
 

"How to Stop Gaining the Weight Back: Set Point & Rebound Explained"

🚨 THE 21-DAY SIGNATURE WEIGHT LOSS PROGRAM STARTS MAY 11!
📅 May 11 – 31, 2025If you care about your body composition, your metabolism, and not rebounding—you cannot miss this.👉 www.21DaySignature.comEven if you're just curious, at least click the link. You’ll be sick if you miss it.
🎙️ Podcast Show Notes – Episode: April 22
Topic: Set Points, Plateaus & Rebounds — What’s Really Going On
In today’s episode, Joanne dives deep into the most frustrating part of weight loss: when the body won’t budge, when the weight comes back, and when you feel like your body is fighting you. This episode is for you if:
You’ve plateaued and feel like your metabolism is broken
You’ve lost weight but are terrified it’ll come back
You’re stuck in the same 10-pound cycle
You’re on (or considering) weight loss meds and worried about what happens next
💡 What You'll Learn:
⚖️ Set Points & Plateaus:
What a set point is and how it silently controls your weight
Why most diets start on a set point and end on a plateau
Why pushing harder (more cardio, fewer calories) actually backfires
🔥 Metabolic Adaptation Explained:
Why the body adapts to restriction and slows fat loss
How fat burners and overtraining create long-term damage
Why even competitors doing "everything right" still get stuck
🚨 The Truth About Rebounds:
Why the rebound is so aggressive after prolonged restriction
What LPL (Lipoprotein Lipase) is and how it triggers fat regain
The role of NEAT (non-exercise activity thermogenesis) in metabolic slowdown
How body shape permanently changes from repeated weight loss cycles
🧠 Psychological Impact:
The identity crisis when you rebound after success
Why confidence (or lack of it) drives behavior
The concept of regress before you progress when mastering body composition
🧬 Joanne’s Personal Insight:
Joanne shares her own journey post-bodybuilding, the rebound battles, and how it took 18 months to truly create a new set point without ever over-restricting again. Her take? Extreme environments create extreme backlash. The goal is a lifestyle you can sustain without fear.
💥 KEY TAKEAWAY:
If you don’t understand how you lost the weight, you will always fear its return.But when you understand the process and create the right environment—you win.That’s what the 21-Day Signature Weight Loss Program teaches. It’s not about dieting. It’s about understanding.
🧪 Upcoming Podcast Topics:
Protein Basics (yes, we're going back to the beginning!)
Overtraining: How to Recognize & Avoid It
Mitochondrial Health – What it is and why it's the future of longevity
🛒 Product Plug:
🔥 5-Amino-1MQ is back in stock!Find it at www.TheShrinkShop.com.If you don’t know what it is, Google: 5-Amino-1MQ + Body Composition + Longevity — or better yet, DM Joanne.
💌 Want Help?
Not sure which of Joanne’s programs is right for you?📩 Email : jo@theshrinkshop.comTell her what’s going on — she might just send you a personalized video response.
📍Subscribe to the podcast, share it with a friend, and remember…Your body isn't broken — it’s waiting for you to stop guessing and start understanding.
 
Dont miss the SIGNATURE WEIGHT LOSS PROGRAM - the program that started it all
www.21daysignature.com  May 11 - 31

INSULIN THE GOOD GUY

💥 Is Insulin the Devil? 💥You might have heard insulin gets a bad rap in the weight loss world, but guess what? It's not the villain it's made out to be! 🤯 Insulin is simply the hormone that reacts to the environment YOU create.Yes, insulin is known as the fat storage hormone, but here’s the twist—when used correctly, it can be your best friend! ✨
Here’s how it works:
Insulin is a transporter—it transports glucose and amino acids into muscle, fueling muscle growth.
Yes, insulin can store fat, but it can also store glucose in muscle—and that’s where you want it!
🔑 Key Truth: In a high insulin state, your body can’t access stored fat. Insulin essentially locks the fat in the storage cell, making it impossible for the fat to be burned. Think of it like a keypad lock—without the right code, that fat can’t get out. 🔒
🛑 Why Insulin Can be a Game-Changer 🛑
Inactivity + overconsuming carbs = Muscle gets full, and any excess glucose goes straight to fat storage.
But when you use insulin after exercise or before sleep, it can help build muscle by pushing glucose and amino acids into the muscles you want to grow. 💪
The truth? Insulin is muscle protective and muscle building when used right. Don’t be scared of it—learn to harness its power! 💥
🔥 The Insulin “Trick” You Need to Know 🔥If you're eating in a slight deficit, staying active, and getting enough protein, insulin won’t be your enemy. It’s all about the environment you create for your body! 🌟
Here’s a pro tip: If you’re trying to build muscle or prevent muscle breakdown, carbs at night (just a small amount) can help protect your muscles while you sleep. This works like magic, especially if you’re in a high cortisol state (hello, stress!). 😴
💡 How Insulin Works in Weight Loss Meds 💡Weight loss medications that increase insulin can actually work by elevating insulin only after meals, not in a fasted state. So, they don’t keep you in a high insulin state all the time, which is what can lead to insulin resistance. 👌
But remember, it’s not just about calories—carb consumption is key! Even with weight loss meds, if you're still over-consuming carbs, that won’t serve you long-term. 🛑
🧠 Let’s Get Simple 🧠When you create an environment where insulin is just doing its job, it will help you build muscle and store energy the right way—without it turning into fat. But if you keep it in overdrive, you’ll end up with insulin resistance. Not good.
I break this all down in my Signature Weight Loss Program, starting May 11th. If you're ready to unlock the code for fat loss and muscle building, it’s time to get the right environment for your body!
💥 Real Talk:At the end of the day, the solutions are simple—understand how your body responds to insulin, and adjust accordingly. Know the right habits, the right environment, and you’ll sustain your results in a way that feels natural and joyful! 😎
🌟 Want More? 🌟If you’re ready to take control of your body composition and ditch the fat loss fear, join my programs:
21 Day Signature Weight Loss Program (May 11–31): A power-packed, science-backed program designed to teach you exactly what you need for lasting results.
Muscle Month (available as self-study anytime): A deep dive into building muscle, perfecting posture, and mastering nutrition.
For more info, head over to 21daysignature.com or email me at jo@theshrinkshop.com to chat about your best starting point!
 

POSTURE

🎙️ Welcome to Midlife Mayhem! 🎙️
Today, we're diving into Posture! 🧍‍♀️🧍‍♂️ A topic that comes up often, and one that is so important for all of us—especially as we get older! So here’s the deal: Posture is either good or bad, there's no in-between. Good posture is all about awareness and making small, intentional changes.
Quick plug - the next live coaching program is my SIGNATURE WEIGHT LOSS PROGRAM (may 11-31)- 21 days for those who want to understand, enjoy and sustain weight loss www.21daysignature.com  
I'll be handing it over to myself to play a recording from my Muscle Month program. This is one of the two posture recordings in the program, and it’s packed with valuable info on how you can improve your posture, ANYTIME.
In this episode, I'll talk about how posture isn’t just about exercises, but a lifestyle. It’s about changing your environment and developing awareness in your day-to-day life. Whether you're working at a desk, sitting too long, or carrying a purse, your posture is constantly adapting based on your environment. But guess what? You can change it! 💪
I’ll also share some real-life examples of how bad posture can sneak into your life: from sedentary lifestyles, carrying heavy bags (yes, I'm guilty of that!), to even physical injuries that can throw your body out of alignment. We’re going to break it all down so you can be more aware and start correcting your posture TODAY. ✨
The best part? Posture can be improved at any point in your life—it's never too late to make those changes.
Don’t forget, Muscle Month (the program where all this is coming from) is available for purchase at musclemonth.com at any time! Plus, the live coaching program will be back this fall/winter. Stay tuned!
So, sit up straight, listen in, and let’s get into it! 🏋️‍♀️🎧
🎯 What we'll cover:
Posture: The static vs. dynamic kind.
The two components: Orientation and Stabilization.
Common causes of poor posture: Repetitive movements, sedentary lifestyle, and bad habits. 😬
How injuries, improper shoes, and bad sitting habits affect your body’s alignment.
The power of awareness and simple habits that can shift your posture game.
Get ready to level up your posture and feel unstoppable! 🌟
Enjoy the episode! 💥

Can This Molecule Shrink Fat Cells and Save Muscle?"

Today, I’m diving into a molecule that might just blow your mind: 5-Amino-1MQ (aka 5-Amino-1-Methylquinolinium). 💥
WWW.5AMINO.COM
Why am I talking about this? Because we're in a new era of body composition, longevity, muscle preservation… and this molecule is part of a nonconventional, cutting-edge toolbox 🧰 that’s worth exploring.
🧬 What Is 5-Amino-1MQ?
It sounds like something from a sci-fi lab—because it kinda is. But don’t let the name scare you.
👉 It’s a small molecule being researched for its effects on:
Fat metabolism 🧈
Muscle preservation 💪
NAD+ levels ⚡
Insulin sensitivity 🧃
And even longevity ⏳
🔍 How It Works: The Science (Simplified)
Let’s break it down without causing brain fog:
🧪 It blocks an enzyme called NNMT (Nicotinamide N-Methyltransferase), which becomes more active in your fat cells as they grow.
🔒 NNMT = The Gatekeeper of Fat Cells
It makes fat cells hoard energy 😤
Suppresses metabolism 🐌
Reduces NAD+, the molecule linked to cellular energy and longevity 💥
🧯 When you inhibit NNMT using 5-Amino-1MQ:
Fat storage decreases ❌🧈
Energy usage goes up ⚡
Muscle is preserved 💪
NAD+ levels rise ⬆️
Lipid profiles improve 📈
Basically: fat cells shrink, muscle stays, and your body acts more like it did in your 20s. 🎯
🐀 But Wait—Is This Just In Rats?
Yeah, the main studies are in rodents 🐭… but the mechanisms apply to humans too.
✅ In one study, rats fed a high-fat diet + 5-Amino-1MQ:
Lost fat (even with a calorie surplus) 🍕➡️🔥
Had better blood sugar 🚦
Lower cholesterol 🫀
No muscle loss 🚫💀💪
So... eyebrow-raising? Yes. 😲
💡 Why It's Intriguing for Us
www.5amino.com
We all know as we age:
Muscle gets harder to gain 🧱
Fat gets easier to store 🧈
Metabolism slows down 😩
NAD+ levels tank 🧃⬇️
This compound may reverse that trend by helping us:
Burn fat more efficiently 🔥
Preserve precious muscle tissue 💎
Improve energy, blood sugar, and overall vitality ⚡
💪 Muscle Preservation: My Jam
You know me—muscle is my thing. Always has been.
🧠 As we age, building muscle becomes incredibly difficult.🏋️‍♀️ Even in a calorie deficit, 5-Amino-1MQ appears to preserve lean muscle—which is a game-changer.
Especially now, when:
Weight loss meds are rampant 💉
And people are losing muscle along with fat—which is NOT the goal. ❌
🧬 Let’s Talk NAD+
You’ve probably heard of NAD+—a molecule vital for:
Mitochondrial health (your body’s batteries) 🔋
DNA repair 🧬
Youthful muscle maintenance 💪✨
As we age, NAD+ drops dramatically. But 5-Amino-1MQ helps prevent that by blocking NNMT. So:
🧪 Less NNMT = More NAD+ = More cellular repair = More metabolic youth.
🙋‍♀️ My Personal Experience
I first started taking 5-Amino-1MQ years ago. Bought it from Peptide Sciences—$250 a bottle. 💸
I took it for 3 months during a time when:
I wasn’t training much
Food was off
I was constantly traveling ✈️
👉 And yet... I didn’t gain a single pound.
Not one. I usually gain 4–5 lbs from a trip to England or California. So that was wild.
👨‍🔬 Then Kevin Got Curious...
So now Kevin’s on it too, and after 4 months—his blood work improved significantly, especially cholesterol. 💥
I now source my own product. Why? Because I didn’t want to keep spending $500/month 😅
But here’s the drama...
😤 The Saga of Sourcing
It’s hydrophobic (moisture sensitive), and I had some issues with capsules breaking. That led to switching to special vegan capsules… and then—
🧨 My website broke. Add-to-cart button? Dead. Shipping calculator? Broken.
I ended up learning coding 🤯 and fixing it myself. Took days. Spent money. Was this close to quitting. But…
✨ I’m tenacious.And now? It's BACK. Available on my site.
🔗 Available again on TheShrinkShop.com
⚠️ Legal Disclaimer (of course)
🚫 Not FDA-approved.🧪 Sold only as a research compound.👀 Make your own decisions, do your own research.
🧠 Why This All Matters
Even if you never take this, here’s what it reveals:
✔️ Your body already has systems for burning fat and preserving muscle.✔️ This compound doesn’t add something foreign—it helps you use your own biology better.✔️ It's not magic. It's science. And it's one of many tools emerging in the age of true health optimization.
🔎 Want to Learn More?
📺 Watch my YouTube video here
🔍 Visit 5amino.com
💻 Or grab the full Muscle Month Program: MuscleMonth.com
💪 Final Thoughts
We're moving into an age where it's not about just eating less and moving more. That still helps—but...
✨ It's about upgrading the code.✨ It's about knowing what levers to pull.✨ It's about preserving your power—for life.
If this intrigued you, reach out, do the research, and stay curious.

SUSTAINED WEIGHT LOSS - THE PROBLEM

❌ Why Sustained Weight Loss Without Muscle Is a Total Fail
You might’ve lost weight. 🎉But if you’ve been losing muscle along the way… we need to talk.
This episode will be short and sharp (ish) because I cover this A LOT—but today, we’re laser-focused on why sustainable weight loss is hard when you're losing muscle.
⏳ Muscle Loss Happens with Age—That’s a Given
But now, thanks to weight loss meds like Ozempic and Mounjaro, it’s happening faster and bigger.
The fear-mongering is out there, but the concern is real:Most people on these meds are losing up to 50% muscle with their weight loss.Why? Because they're losing weight without training.
And it’s not a drug issue—it’s a muscle issue.This has been happening since the 800-calorie-diet days. The meds just speed it up.
🧠 Let’s Talk Storage Tanks (aka Your Muscles)
Muscle = Nutrient Storage.Roughly 75–80% of your carbs are stored in your muscles.
🛑 Lose muscle = lose storage.So where does the energy go?Straight to fat.
🔧 Think of it like this:
You own 6 cars and have a 6-car garage = no problem.
Now you have 6 cars and a carport = problem.
Less muscle = less storage = more fat gain.
🧱 Anabolic Resistance: When Your Muscles Say "No Thanks"
If you don’t train your muscles, they go into anabolic resistance.They stop responding to nutrients like a sponge turning into a stone.
🧽 Healthy muscle = sponge: absorbs amino acids, stores nutrients🪨 Resistant muscle = stone: won’t absorb anything
And if you can’t get nutrients into your muscle, it can’t grow, repair, or survive.You’re starving it—even if you’re eating well.
🧬 Hormonal Chaos from Muscle Loss
1. Leptin Drops ⬇️
Leptin tells your brain you’ve got enough energy.
Low leptin = brain thinks you’re starving = slows metabolism + increases hunger. 🍕🥱
2. Ghrelin Increases ⬆️
Ghrelin = the hunger hormone.
More muscle loss = more ghrelin = more cravings.
Chronic dieting? Poor sleep? Ghrelin goes wild.
3. Insulin Becomes Less Efficient
Insulin tries to shove nutrients into your muscle.
But if your muscle’s a stone? Nada.
The pancreas freaks out, pumps more insulin.🚫 High insulin = fat storage ON, fat burning OFF
4. Testosterone Tanks 🧔⚠️
Not just for men—women need it too.
Muscle loss reduces it = less fat burning, more muscle wasting.
5. Growth Hormone Declines ⬇️
Aka the “Fountain of Youth” hormone.
Less growth hormone = less overnight fat burning and muscle building.
6. Myokines Disappear
Myokines are released when you contract muscle.
They reduce inflammation, improve insulin sensitivity, and boost fat oxidation.
No training = no myokines = no fat burning 🔥
🔁 The Domino Effect
Here’s what you’re left with if you lose muscle:
❌ Less nutrient storage
❌ Anabolic resistance
❌ Hormonal havoc
❌ Slower metabolism
❌ More hunger
❌ Less fat burning
❌ Weaker immune function
📉 And your metabolic rate?That drops too.
🚛 Be a Truck, Not a Prius
I use this analogy a lot:You want to be a big diesel truck that burns through fuel.Not a tiny hybrid that sips gas and stores every crumb.
Your muscle mass determines your metabolic rate.More muscle = more calories burned doing nothing.
Let’s look at some real-life numbers:
Sedentary woman: 1400 calories/day
Active, muscular woman: 2200–2800 calories/day
One of my clients had a resting metabolic rate of 800 😱That’s starvation level. And sadly, it’s common in chronic dieters.
🎯 So What’s the Fix?
You need to train.You need to lift.You need to eat protein.You need to fight for your muscle like your life depends on it—because it kinda does.
💥 That’s why my Muscle Month (aka Muscle Mastery) program exists.
Too late to join live right now, but you can get the evergreen version anytime.📦 60+ pieces of content📚 You’ll know more than 90% of trainers💌 Email me: joe@theshrinkshop.com to get on the waitlist for the next live round
💊 If You’re Using GLP-1 Meds… Listen Up
I celebrate your success. 👏I want you to keep it and optimize it.
That’s why I’m writing a new program: RX Success➡️ For those considering meds, taking them, optimizing them, or stepping away from them➡️ Shorter, sharper, and designed for sustainable results
Coming soon. Stay tuned. 💻📆
🧩 Final Thought
The real problem?Most people make this journey too complicated and don’t actually understand what’s happening in their bodies.
If I have one mission, it’s this:
👉 To eliminate confusion👉 To turn frustration into inspiration👉 To make results feel easy, joyful, and totally achievable
📬 Got questions? Just want to say hi?Shoot me an email: jo@theshrinkshop.com
You deserve results that last. And I’m here to help you get them.