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.

LOOSE SKIN & GHK CU

Loose Skin in Midlife? Let’s Talk About the Blue Miracle Molecule 🧬💉
For a video on my I use GHK CU please go to my youtube video HERE 
Weight loss, body composition, and finally, building the body you’ve always deserved—especially in midlife and beyond. 💪✨
Let’s cut through the noise.We’re told that middle age is the beginning of the end—weight gain, muscle loss, poor health.Like it's all just part of the deal.
If that’s your vibe, cool.But if you’re here to defy that narrative and reclaim your best body yet?Then I’m your gal. 🙋‍♀️And this podcast? It’s your no-nonsense, no-fluff companion. 🎙️🔥
We break down real body composition strategies, dish out practical tips, and expose the trends worth skipping. I don’t sugarcoat (ever), but I do show you what’s not just possible—but probable.
👇 If this fires you up, check the show notes. You’ll find links to 1:1 coaching, my super popular group programs, and the corporate “Educate to Elevate” experience. Let’s kick mediocrity to the curb together.
🧵 Now, let’s get into it: Loose Skin.
It’s a hot topic in my Muscle Month coaching group right now.These legends are building muscle, losing fat, and naturally—asking about the dreaded skin sag. Especially the ladies. 🙋‍♀️As we age, our skin doesn’t snap back the way it used to.
So what can we actually do about it?
💧 Yes, hydration. Yes, muscle building.But there’s also this little blue molecule making big waves: GHK-Cu (aka Copper Peptide). 💙
🤔 What the Heck is GHK-Cu?
Discovered in 1973 by Dr. Loren Pickart, GHK-Cu (Glycyl-L-Histidyl-L-Lysine-Copper) is a naturally occurring copper-binding peptide.
He found that younger people had higher levels of it, and that it seemed to trigger tissue healing, collagen production, and gene repair. 🧬💥
Today, we know it affects over 4,000 human genes linked to:
Collagen & elastin production
DNA repair
Anti-inflammation
Skin structure & regeneration
🧖‍♀️ What It Does for Your Skin
Aging skin = loss of:
Collagen
Elastin
Hydration
Density
GHK-Cu combats all that by: ✅ Promoting angiogenesis (more blood vessels = better nutrient delivery)✅ Boosting collagen & elastin✅ Reducing inflammation✅ Improving skin thickness & tightness✅ Enhancing hydration and glow
Fun fact from my own experience?I found myself constantly rubbing the tops of my hands. Why?Because the skin felt silky smooth.And when I showered? The water just slid off like I was covered in lotion. Unreal.
🧴 How to Use GHK-Cu
You’ve got three main methods:
1. Topical Creams & Serums 🧴
Easiest and most common.
Look for products with 0.05%–0.5% concentration.
Apply once or twice daily to clean skin.
Exfoliate or microneedle first for deeper penetration. (Even a skin roller helps!)
Great option: I use a $30 serum from Amazon. Link in the show notes.
2. Microneedling + GHK-Cu ✨
Use a microneedling device, then apply GHK-Cu serum.
Helps push it deeper into the skin layers for faster results.
3. Injectable / Transdermal Delivery 💉
More advanced.
Not FDA-approved for injection, so proceed with caution and professional guidance.
I use injectable GHK-Cu 3–5x per week and LOVE it.
Link to my YouTube video about it is in the show notes (made for my clients, but you’re welcome to it!).
📆 When Will You See Results?
2–4 weeks: More hydration and smoother texture
4–8 weeks: Skin begins to feel firmer
3 months: Visible improvement in elasticity and sagging
✨ Consistency is everything. Pair it with hydration, good sleep, collagen, and smart skincare.
⚠️ Copper Sensitivity? Heads up.
Some people (like me!) feel injection site pain initially.I took an antihistamine the next time and had zero issues.Topical? No problems at all.Always patch test first and don’t mix GHK-Cu with retinol or vitamin C (they cancel each other out ❌).
🔄 Cycling GHK-Cu:Many users (me included) follow a cycle like:
3 months on, 1 month offTo avoid potential copper overload or zinc imbalance.
🧪 The Science is Legit
📚 A few highlights from research:
1988 study: GHK-Cu outperformed vitamin C and retinoic acid for skin thickness and wrinkle reduction
2009 study: Improved elasticity and reduced sun damage
2015 study: Activated anti-aging and anti-cancer gene pathways
Not snake oil. Not hype. Just science doing its thing.
💡 Bonus Tips for Sagging Skin
If copper isn’t for you (due to sensitivity or medical reasons), try this combo:
Collagen peptides (I love the lemon Vital Proteins flavor 🍋)
Hydration: Nothing makes your skin look more aged than dehydration
Gentle exfoliation + barrier repair
📣 Final Thoughts
Loose skin can be frustrating—especially when you’re putting in the work.But there ARE things you can do.GHK-Cu might just be your new secret weapon. 🔬💥
If you want more info, shoot me an email:📧 joe@theshrinkshop.comLet me know your goals or concerns, and I’ll tell you the best way I can help. 💌
One-on-one, group programs, corporate wellness—I’ve got tools for every type of body goal.
💪 You’re not too old.⏳ It’s not too late.🔥 You’ve still got time to build the body you deserve.
See you in the next episode… where we’re diving into muscle loss with age—with a twist. Stay tuned.

MIDLIFE CHOLESTEROL

In this episode of Midlife Mayhem, we’re diving deep into a topic that causes a lot of unnecessary stress—cholesterol. Especially in midlife, those blood test results can feel overwhelming. Your doctor might throw around terms like “high LDL” or “you need a statin,” and suddenly you’re spiraling down a rabbit hole of confusion and concern.
Let’s break it all down.
We start by explaining the basic cholesterol markers you’ll typically see on your lab work:
Total Cholesterol – This is the sum of all cholesterol in your blood. But spoiler alert—it’s not the most helpful number on its own.
HDL (High-Density Lipoprotein) – The "good" cholesterol. It helps remove excess cholesterol from your bloodstream and take it back to your liver.
LDL (Low-Density Lipoprotein) – The so-called "bad" cholesterol. This one gets a bad reputation because, in high amounts, it can contribute to plaque buildup in your arteries.
Triglycerides – These are fats found in the blood and are heavily influenced by your diet and lifestyle. High triglycerides can increase your risk of heart disease.
VLDL (Very-Low-Density Lipoprotein) – Less commonly mentioned, but closely tied to triglyceride levels.
LDL/HDL Ratio – A calculation that compares your total cholesterol to HDL. Ideally, this number should be below 3.5.
Here’s what’s really important to understand: Total cholesterol doesn’t tell the whole story. If you have high HDL (a good thing) and low triglycerides (another good thing), your total cholesterol number might look high, but that doesn’t automatically mean you’re at risk. It’s like looking at someone’s weight without knowing their muscle mass—it lacks context.
So, what should you be aiming for?
We want high HDL, low LDL, and low triglycerides. When those three are in the right range, the rest often follows. But things get interesting (and more complex) in midlife, especially for women.
As estrogen declines during perimenopause and menopause, LDL levels often rise. Even if you haven’t changed your diet or routine, your numbers can shift simply due to hormonal changes. HDL might dip. Triglycerides might increase, especially if you’re becoming more insulin resistant. So no, you’re not doing anything wrong—this is just part of the hormonal rollercoaster.
And that’s where the standard blood panel can fall short. If your doctor flags your total cholesterol or LDL and starts talking statins, know this: they’re required by guidelines to suggest statins when certain numbers are flagged. That doesn’t mean you need to fill the prescription immediately—but it does mean it’s time to dig deeper.
This is your cue to ask for advanced cholesterol testing.
Here’s what to request:
ApoB (Apolipoprotein B): This tells you the number of LDL particles, not just how much cholesterol is in them. It’s a better predictor of cardiovascular risk.
Lp(a) [Lipoprotein (a)]: A genetically influenced cholesterol marker that’s sticky and more likely to cause plaque buildup. It’s not routinely tested, but it should be if you have a family history of heart disease.
Calcium Scan (Coronary Artery Calcium Score): This is a CT scan that shows if you have actual plaque in your arteries. You can have high cholesterol and zero plaque—or normal cholesterol and dangerous buildup. The scan doesn’t lie.
If heart disease runs in your family, you need to be the one asking for these tests. Standard labs won’t tell you everything, and early intervention depends on getting the full picture.
And while we’re clearing things up—high LDL is not an emergency on its own. If the rest of your numbers are solid—high HDL, low triglycerides, low inflammation—then high LDL might not be cause for panic. This is especially true for midlife women who are otherwise healthy and active.
But—and this is key—family history matters. If your parent or sibling had a heart attack in their 40s or 50s, take it seriously. Combine your blood work with advanced testing and imaging. Don’t rely on surface-level numbers.
We also cover what you can do naturally to support healthy cholesterol levels:
To lower LDL:
Increase soluble fiber (oats, chia seeds, flaxseed, psyllium husk)
Focus on healthy fats (olive oil, avocado)
Reduce processed food
Consider supplements like berberine or red yeast rice (always check with your doc first)
To raise HDL:
Regular exercise, especially strength training and interval work
Add omega-3s (fatty fish, flax, walnuts)
Niacin, in some cases (not for everyone)
To lower triglycerides:
Cut back on sugar and refined carbs
Prioritize protein and healthy fats
Avoid sugary drinks and alcohol
To reduce inflammation:
Load up on anti-inflammatory foods (berries, leafy greens, turmeric)
Manage stress and sleep
Move your body daily
Lastly—don’t forget the basics when it comes to lab accuracy.Get your blood drawn in a fasted state (8–12 hours), and be well hydrated. Dehydration or a non-fasted state can spike your triglycerides and give you a completely misleading result.
So don’t let a “high cholesterol” label scare you into blindly following the standard path. Understand your numbers, ask better questions, and look at the whole picture.
If you found this episode helpful, please share it with a friend who’s staring at their lab results in total panic. And if you’re ready to take real control of your health in midlife, come find me—I’d love to help you build the body and confidence you deserve.
Last Call!  Muscle Month starts this Sunday - for podcast listeners who made it to the end of the show notes:) Use discount code MUSCLE for a 25% ($120) discount at www.musclemonth.com
Want more?Connect with me:🌐 Website: www.theshrinkshop.com📱 Instagram: @joanneleecornish

HIGH REPS, LIGHT WEIGHT - DOES IT WORK?

🎙️ Hello, everybody! Today, we’re diving into training, the toning myth, and a little heads-up for the next episode. But first... 🚨
👉 The next podcast is going to be all about cholesterol in midlife 🧬—because this topic has come up twice in the last week with female friends and clients. Their LDL (a.k.a. the "bad" cholesterol) is suddenly elevated, and they’re concerned about it.
💡 So, in the next episode, I’ll explain:✔️ Why cholesterol changes in midlife 🕰️✔️ How to read your bloodwork 🩸 to assess real heart risk ❤️✔️ The advanced cholesterol tests 🏥 to ask your doctor for (they're simple, cheap, but not standard!)
🔜 That’s for next time. But today... let’s talk about the toning myth! 💪
🚀 Muscle is the New Sexy!
I love that building muscle is finally fashionable! Young people want to be buff now, especially women, which is fantastic. But… there's still this old-school approach:
🗣️ "I’ll do light weight, more reps so I don’t get too big!"
This used to be super popular—and still is among midlifers. Why? 🤔 Because many have spent most of their lives trying to lose weight and fear doing anything that might make them bigger.
🔎 But here’s the reality:A pound of muscle is about a third the size of a pound of fat 🥩—so if you gain five pounds of muscle, you’ll actually be smaller! 📏
 
🎯 The "Lightweight, High Reps" Trap
People say: "I want to be lean and toned, so I do high reps with light weights."I get why they think that works, but here’s the truth bomb 💥—it doesn’t work the way they think.
💡 Let’s talk about hypertrophy. That’s the process of building and shaping your muscles.
📌 Key fact: Hypertrophy happens in a rep range of 6 to 30 reps—yes, even high reps can build muscle! But here’s the catch:
✔️ If you're doing lightweight, high reps, you still must go close to failure. 😮‍💨✔️ That means stopping with only 2-5 reps left in the tank.✔️ Most people aren't doing that. Instead, they stop way too soon. 😬
Result? They spend forever in the gym ⏳ doing boring workouts 😴 and not getting the toned, sculpted body they want.
🚫 Why the Typical "Toning" Approach Fails
Most people doing lightweight, high reps:❌ Are using isolation exercises (inner thigh machine, tricep pushdowns, etc.) 🤦‍♀️❌ Are not going close to failure 🚫❌ Are not using compound movements like squats, deadlifts, or rows 🏋️‍♀️
💥 And that’s why they’re not getting results! 💥
If you want a tight, lean, muscular body with definition—you need real resistance training.
🏋️‍♀️ What Actually Works?
👉 Heavier weights, lower reps (8-12 range), and lifting close to failure.
And here’s the best part: You won’t get bigger! (Especially if you’re over 40.) 🚀
📌 Let’s bust another myth:If you lift heavier in that 8-12 rep range—but don’t eat excess calories—you won’t bulk up. The size comes from fat, not muscle.
✔️ If you want definition, lift in that 8-12 rep range 🎯✔️ Occasionally mix in 30-rep sets (but don’t rely on them!)✔️ Avoid wasting time with endless, mindless reps.
🏆 Want Strength? Do This Instead
If your goal is strength 🏆 (not muscle growth), you’ll want to:✔️ Go SUPER heavy 🏋️‍♀️✔️ Train in the 3-5 rep range 🔥✔️ Take long rest periods (2-5 minutes) between sets
💡 That’s how powerlifters train!
And guess what? Some of the strongest people out there are tiny—because strength ≠ size.
🔥 The Biggest Gym Mistakes
🚫 People waste decades doing the wrong type of training for their goals.🚫 They don’t know their body type (ectomorph, mesomorph, endomorph) 🧬🚫 They don’t adjust nutrition for their specific body type 🍽️
For example:⚠️ Ectomorphs (naturally lean) shouldn’t be fasting 🚫⚠️ Endomorphs (easier weight gain) can do carb cycling
📌 And guess what? If your body proportions aren’t suited to certain exercises, you might be wasting time on movements that don’t work for YOU.
🎯 Bottom Line: Train SMART, Not Just Hard!
🏋️‍♀️ If you want a defined, strong, sculpted body, you need:✔️ A proper training plan 📊✔️ The right rep range for your goal✔️ Smart nutrition based on your body type
⏳ Stop wasting time. Get specific. Follow a plan that works. And make training fun!
🚀 Muscle Month Starts Soon! Join Me!
💥 March 16th - April 12th 💥
👉 This is for people who want to:✅ Build muscle and stay lean✅ Learn specific training strategies✅ Actually understand how to train for THEIR body
📢 All sessions are recorded 🎥 and available for 6 months—so you don’t have to attend live!
🔥 Join me at MuscleMonth.com! I’m in my element coaching this program, and I’d love to have you there!

METABOLISM & MUSCLE LOSS

Metabolism, Muscle Loss, and My Coaching Approach
Muscle Month starts on March 16 - April 12 - click the link for full details
www.musclemonth.com
Metabolism and Weight Loss: The Nuances
We’ve all heard the old adage that metabolism drops with weight loss. There’s a lot of truth to that, but today I want to dig into the nuances—because it’s not just about eating less and burning fewer calories. There’s why it happens, how it happens, and what you can do about it.
If you lose weight too fast, your metabolism will downshift. I’ve seen this time and time again. I have a machine that measures metabolic rate, and I’ve watched as competitors who went through extreme dieting ended up with much lower metabolic rates than their training partners who didn’t restrict as aggressively.
I’m talking about a 1,000-calorie-a-day difference—huge. And this applies to those on weight loss medications too. The body does not like rapid, prolonged restriction.
But let’s start with the basics.
What Is Metabolism?
Metabolism is the total energy your body burns per day. Your basal metabolic rate (BMR)—or resting metabolic rate (RMR)—is the number of calories your body needs to function at rest. This is before exercise, before walking around, before any activity.
For the average woman, this is around 1,400 calories per day. If you have more muscle, your BMR is higher.
Muscle is metabolically active tissue—it’s like leaving your car engine running all the time. It constantly burns energy, even at rest. Fat, on the other hand, is mostly metabolically neutral. It doesn’t require much energy to exist. That’s why losing muscle directly lowers your metabolic rate.
This is also why men typically have higher metabolic rates than women—they have more muscle. And it’s why protecting your muscle is crucial during any fat loss phase.
Why Does Metabolism Drop with Restriction?
If you restrict calories too hard for too long, your body compensates. Around weeks four to six, I can actually measure a noticeable drop in metabolic rate. And if the restriction continues, it keeps dropping.
This is why I designed my Peak Week five-day shred program—to take advantage of short, aggressive fat loss phases without triggering long-term metabolic adaptation. Your body can handle a brief period of restriction. But if you stay there for months? Your body will fight back.
We’ve seen this in the fitness industry for years—people dieting down to 800 or 1,000 calories a day, doing hours of cardio, and suddenly... they stop losing weight. Why? Their metabolic rate has adapted.
The Role of NEAT (Non-Exercise Activity Thermogenesis)
One of the biggest reasons for metabolic downshifting is a drop in NEAT—Non-Exercise Activity Thermogenesis.
NEAT is all the movement you do that isn’t intentional exercise.
Tapping your foot
Fidgeting with your fingers
Shifting from one leg to another
Adjusting in your chair
It’s unintentional calorie burn. And it adds up—big time.
Some people naturally do more NEAT than others. You’ll notice ectomorphs (those naturally lean, high-energy people) fidget a lot. They can eat more without gaining weight because their bodies burn hundreds of extra calories through movement they don’t even think about.
When someone is in chronic restriction—whether from dieting or weight loss meds—NEAT plummets. The body subconsciously conserves energy.
I see this all the time—people who were once high-energy start moving less. They stop tapping their foot, they don’t fidget as much, they sit more. The body is saving calories.
This is how the body protects itself during long-term calorie restriction. It reduces muscle (to save energy) and reduces movement (to burn fewer calories).
Protecting Your Metabolism During Weight Loss
In all my programs, I include two, two-hour windows per week where clients can eat whatever they want.
Why? Because strategic breaks in restriction signal to the body that food is available—it reduces metabolic adaptation and keeps leptin (your hunger hormone) in check.
If you’re going to restrict, you must do two things:
Keep your protein intake high. If you don’t, you’ll lose muscle fast.
Take strategic breaks. Give your body a surge of calories so it doesn’t panic and downshift metabolism.
And those extra calories should come from carbs. A refeed meal that’s just protein and salad won’t work. If you want to reset leptin and keep your metabolism firing, you need carbs.
Starting at a Deficit: Why That’s Okay
I hear this all the time when people start my Muscle Month program:
❌ “I’m so weak.”❌ “I used to be leaner.”❌ “I can’t believe how much muscle I’ve lost.”
Listen—everyone starts at a deficit. That’s why you’re starting. If you already had the results, you wouldn’t be here.
Starting at a deficit is not a bad thing—it’s just a starting point. Your feelings about where you are today don’t define your potential. Your beliefs about what’s possible do.
Some of the most successful businesses in the world started during recessions. Did that define their success? No. Same for you—where you start has nothing to do with where you can go.
My Coaching Style: Why I Don’t Just Tell You What to Do
I hate being told what to do. If you’re like me, you probably do too.
That’s why I don’t coach by just handing out instructions—I coach with information.
I don’t just say, “Eat 35g of protein, do 4 sets of 12 reps, and follow this diet.” That doesn’t teach you why. And when you don’t understand why, you don’t stay consistent.
I’ve been coaching for 40 years, and I’ve seen this firsthand. In the past, I used to write meal plans for clients. Perfectly good meal plans. And guess what? They always came back. Not because the plans were bad, but because they didn’t understand them.
So in 2010, I changed my approach. I started teaching rather than just telling. And suddenly—my clients stuck with it.
That’s why in Muscle Month, I don’t just give you workouts and nutrition targets—I teach you how and why they work.
By the end of this program, you will:✅ Know more about muscle than 90% of personal trainers. I am very confident about that.✅ Have an exact roadmap for building muscle while staying lean—in a sustainable, livable way.✅ Understand the science of muscle, metabolism, and nutrition better than most fitness professionals.
Muscle Month: Live Coaching Starts March 16
You can start Muscle Month anytime as a self-study program. But if you want live coaching with me, I’m running a March 16 – April 12 group.
🔹 12 Live Coaching Calls🔹 Full Access to Me🔹 Science, Strategy, and Practical Training
The price for self-study and live coaching is the same—because I want you in the live format. That’s where I can help you best.
Join now at MuscleMonth.com – Let’s build muscle and stay lean, the right way.

The Truth about Muscle & Weight Loss

In this episode, I dive deep into one of the most misunderstood aspects of health and fitness: muscle. As a former professional bodybuilder who has been lifting since the age of 14, I’ve been waiting for muscle to become a mainstream topic—and now that it finally is, I’m frustrated by the fear-mongering around it.
There’s so much panic over muscle loss, especially with weight loss medications, yet very few people are offering real solutions. That’s what we’re going to fix today. I’ll explain why muscle is not just about aesthetics (though it does make you look amazing), but also about longevity, metabolic health, and strength as we age. Plus, I’ll share practical, actionable steps to maintain and build muscle at any age.
Key Takeaways:
Muscle Month March 16 - April 12
Muscle Loss & Fear-Mongering
There's a lot of finger-wagging and shaming around muscle loss, particularly for those on weight loss medications, but not enough coaching on how to prevent it.
Muscle is a skill—you don’t just build it by going to the gym and lifting random weights. Like learning golf or a new language, it requires knowledge and structure.
The older we get, the harder it is to build muscle, making proper training even more critical.
Why Muscle Matters More Than You Think
Muscle is the largest storage site for nutrients like carbohydrates—without it, your body has fewer places to store sugar, increasing fat gain and insulin resistance.
It’s one of the strongest predictors of longevity and healthspan—more so than even body fat percentage.
Grip strength is a better predictor of longevity than blood pressure. If you struggle to open a jar, that’s a major warning sign.
Sarcopenia (age-related muscle loss) is inevitable, but how fast you lose muscle is within your control.
Women & Muscle Loss
Women already have less muscle than men, making them more susceptible to age-related loss.
After menopause, muscle loss accelerates dramatically due to declining estrogen, which plays a role in muscle repair.
Women over 50 can lose up to 3% of muscle per year if they’re not actively working to maintain it.
Building & Maintaining Muscle: The Essentials
Protein:
Aim for 1g per pound of goal body weight (minimum 130g for women, 180g for men in my Muscle Month program).
Protein intake should hit the leucine threshold (at least 35g per meal) to trigger muscle growth.
Strength Training:
Lifting light weights for high reps works, but only if you push to failure.
Progressive overload (gradually increasing weight or intensity) is essential for continuous improvement.
Form matters—most people in commercial gyms have poor form, which can lead to injury and wasted effort.
Muscle & Metabolism:
Muscle acts like a glucose sponge, helping manage blood sugar without the need for insulin.
More muscle = higher metabolism = easier weight maintenance.
Strength training improves hormonal balance, including testosterone and growth hormone, which affect fat distribution, energy, and libido.
Muscle & Independence:
Weak leg muscles = higher risk of falls, fractures, and loss of mobility.
If you can’t stand up from a chair without using your hands, that’s a problem—one that resistance training can fix.
Common Myths About Muscle Building
Women won’t “bulk up” accidentally. Muscle growth is intentional and takes effort.
Cardio won’t give you a toned body. Strength training is key for definition.
You don’t need hours in the gym. Just 45 minutes twice a week can make a significant difference if done correctly.
Muscle Month Program
If you’re serious about gaining strength, getting lean, and staying strong for life, my Muscle Month program is for you.
Live coaching starts March 16 - April 12, but you can purchase it anytime as a self-study course.
Includes: 10 live Zoom calls, in-depth training videos, 5 different workout plans, meal plans, and everything you need to build muscle effectively.
Not a bulking program—this is about getting leaner while building strength.
By the end of this program, you will know more than 90% of personal trainers about muscle building.
Join Muscle Month: www.musclemonth.com
For questions, email me at joe@theshrinkshop.com
Final Thoughts: Muscle isn’t just about looking good (though that’s a valid reason too). It’s the foundation of longevity, health, and independence. Stop fearing it. Start training for it. And if you want real coaching, I’m here to help.
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