HOW MUCH MUSCLE CAN YOU REALLY LOSE?

Episode Title: How Much Muscle Can You Really Lose?
Host: Joanne Lee Cornish
📍 Listen on all platforms → joanneleecornish.podbean.com
📘 Self-study programs → www.jlcstrong.com
💊 My go-to compound → www.5amino.com

---

🔎 Episode Summary

In today’s episode, I’m diving into a conversation that isn’t talked about enough, but it’s absolutely critical for anyone trying to lose weight—especially in midlife. We all talk about fat loss, scale victories, and appetite changes… but what most people forget is muscle—and just how fast it can vanish when you’re not eating or training properly.

Whether you’re doing extended fasts, on GLP-1 medications like Ozempic, or just not eating enough due to stress or appetite loss, this episode is going to show you what’s really going on with your lean mass—and why preserving muscle needs to become your #1 goal.

---

🧠 In This Episode, I Cover:

🕒 How fast can you actually lose muscle?

It might surprise you, but muscle loss can begin within just 48 hours of not eating, especially when protein intake is low and you're not resistance training. Your body runs out of stored glycogen, and to keep glucose in your bloodstream, it starts converting your own muscle into glucose through a process called gluconeogenesis.

Yes, that sounds awful—and yes, it’s real.

---

🧍 Two people, same age, same situation—very different outcomes

Let me paint two scenarios:

• Person A isn’t eating much and isn’t training at all. In just 2 weeks, they might lose 1–2 pounds of muscle or more—particularly if they're on a water fast, an extreme diet, or a GLP-1 medication with severe appetite suppression.

• Person B also isn’t eating much, but they are lifting weights three times a week. That muscle loss? Drastically reduced. We're talking about maybe 0.2 to 0.6 pounds lost over the same time period.

The only difference? Exercise. The act of resistance training tells the body, “Hey, I need this tissue—don’t break it down.” That’s the power of movement, even when food is limited.

---

💪 Muscle is lost quickly… but it builds back slowly—especially after 50

Now here's the hard part: Even if you're training consistently, sleeping well, and eating plenty of protein, most people over 50 will only gain 2–4 pounds of muscle a year—and that's best case scenario. I know this firsthand because I train harder than 95% of people my age, and even I’m just hanging on.

So if you lose 2 or 3 pounds of muscle during a restrictive phase, you're potentially undoing a full year’s worth of progress in just a few weeks. That’s why muscle preservation is not optional. It’s essential.

---

⚠️ Why “I’ll build it back later” is a lie you can’t afford to believe

This is especially dangerous with GLP-1 medications like Ozempic. When you first start, your appetite is often completely gone. That might sound like a dream at first—but what you're not eating is protein, and what you're not doing is training hard (because these meds can zap your energy).

So yes, the weight drops. But you're not just losing fat. You’re losing water and muscle—the stuff that gives your body shape, stability, and metabolic power. And if you don’t make deliberate choices to protect your muscle, you won’t get it back easily—if ever.

---

🧬 Let’s talk solutions: 5-Amino-1MQ

This is where 5-Amino-1MQ comes in. It’s a research compound I’ve used for years and now offer at www.5amino.com. It doesn’t work by suppressing your appetite—instead, it helps preserve muscle and improve fat metabolism at the cellular level by inhibiting NNMT, an enzyme that increases with age and makes fat loss harder and muscle loss more likely.

Here’s what 5-Amino does:

• Preserves muscle mass, even in a calorie deficit

• Reduces fat cell size, even without weight loss

• Slows fat creation (lipogenesis)—even in a calorie surplus

• Increases NAD+, a longevity molecule that declines with age

• Reduces inflammation, which is huge for recovery and joint health

This is body composition support—not just scale weight manipulation. It’s what I use. It’s what I recommend for anyone who wants long-term results without wrecking their metabolism.

🛒 Available now at www.5amino.com
Note: 5-Amino-1MQ is sold for research use only.

---

📚 My Self-Study Coaching Programs Are Now Live

If you're ready to get serious about changing your body—and you're the kind of person who wants to understand what you're doing, not just follow random rules—then good news:

All my programs are now available in self-study format at www.jlcstrong.com

You can learn on your schedule and follow a structured, proven path with real education—not fluff or fads.

Here’s what’s currently available:

• Signature Weight Loss Program – Foundational coaching on metabolism, blood sugar, hormones, and sustainable fat loss

• Muscle Mastery – My deep dive into building and preserving muscle after 40

• Tight28 – An advanced fat loss program that emphasizes timing, metabolism, and composition

• 5JP Creek Shred – Fast results with smarter strategies (client favorite)

• Midlife Mastery – For those dealing with hormonal shifts, mindset blocks, and midlife chaos

• Mindset Reset – Because you can’t change your body without changing your thinking

Each one can be done at your own pace—and I also run them live once a year for those who want the full experience.

---

📨 Want to work together? Let’s talk.

If this episode hit home and you're wondering how I can help you personally—just send me an email.

📧 jo@theshrinkshop.com
Tell me what’s going on, what you’re struggling with, and what you want to achieve—and I’ll tell you the next step.

---

🎧 Listen & Subscribe to Midlife Mayhem Anywhere

You can find Midlife Mayhem on all podcast platforms including:

• Spotify

• Apple Podcasts

• Amazon Music

• Google Podcasts

• And at joanneleecornish.podbean.com

If you loved this episode, please share it with someone who needs to hear it. And if you’d be kind enough to leave a review, it helps others discover the podcast—and helps me keep bringing you these no-nonsense conversations.