Midlife Mayhem

Glucagon - if you havent heard of it before, I suspect you will be hearing a lot more about it in the future. Had you even heard of GLP two years ago Did you even know what an "agonist" was a year ago? (do you know now?) Glucagon is the kissing cousin of Insulin (I know you have heard of Insulin) Insulin transports sugar out of the blood in times of excess, and Glucagon transports glucose INTO the blood in times of scarcity What else does Glucagon do Supresses appetite Mobilizes fat stores To be clear we have our own GLP1 & Glucagon which we can optimize with fasting, eating low carb, high protein reducing stress, not dieting to excess and sleeping well - and that would always be my suggestion and is what I preach in my coaching. But watch out because on the horizon is the newest of the weight loss meds that utilizes the glucagon receptor. This is becoming like that rollercoaster that seemed scary until you saw the next one and then the next! If you are interested in the program I mention in this podcast www.midlifemonth.com If you would like to be added to my contact list (no spam I promise) please email me at jo@theshrinkshop.com If you are interested in my experience with 5 amino 1mq then go to my website www.theshrinkshop.com or a direct link 5amino.com  (no www)   MASTERING MIDLIFE   SEPT 2 -28  WWW.MIDLIFEMONTH.COM   jo@theshrinkshop.com

If I had a dollar for every time a client has complained about "bloating" I would be doing this podcast from a Yacht off the Maldives This is an extensive topic that I have summarized into under 30 minutes :) The main causes of water retention, the hormones that govern the water in our body and what we can do about the extra pounds it can cause. First off, I get a little ticked when people say that their weight loss was only water weight 1. On average 7% of your body weight can be EXCESS water weight 2. Water weight looks just like fat  3. Water weights more than fat by volume (bucket of fat vs bucket of water) 4. Excess water retention means higher blood pressure 5. It can be incredibly easy to lose that excess water.   Aldosterone triggered by stress, lack of sleep, insulin, inflammation, cortisol. Aldosterone means that you can not pee out sodium, water follows sodium, so if sodium isnt leaving, neither is the excess water Anti Diuretic Hormone (ADH) will be triggered if your body senses even the slightest amount of dehydration Pre Menopause and estrogen dominance can cause annoying water retention for the ladies Enjoy the podcast as I explain each of these and suggest solutions for all My PEAK WEEK 5 DAY SHRED  is coming up Jan 21 - 27 and water retention is fully explained in one of the coaching call. Click the link for information about this group coaching program. If you missed it, simply email me and I will add your name to my contacts so that you will be first to hear when the program comes back around. https://theshrinkshopshop.com/collections/course-programs/products/d-peak-week-6-day-shred For all upcoming programs please visit my main website www.theshrinkshop.com be sure to email me if you want your email to be added to my list (I promiise no spam) jo@theshrinkshop.com Joanne  Questions?  book a free discovery call, link on the homepage of my website www.theshrinkshop.com   2024 coaching program dates  

Muscle is muscle right? - not exactly. In this podcast I try (very hard) to dispel the myth of "Accidental Muscle" No body EVER gained a huge amount of muscle on accident. Thankfully the fashion has changed away from the thigh gap and more towards and strong healthy physique, and yet still the fear exists of getting "too big" Ironically this usually comes from ladies over the age of 35 at which point the chance is gaining too much muscle is right up there with a lottery win In todays podcast I will explain  The different muscle fibers Fast gainers vs hard gainers How I train ladies differently than men Which muscle fibers are lost with age How to bring joy to any workout The information in todays podcast is expanded upon in my Muscle Month program and in my Mastering Midlife Program.  Details on my website at www.theshrinkshop.com I only run my programs once a year, so dont walk, run to check out the dates of my upcoming programs If you have any questions you can always book a discovery call (link on home page of my website) or contact me at jo@theshrinkshop.com   COMING UP Victory Vault a one week program of accountability and goal setting January 12 - 20 The Peak Week 5 Day Shred January 21 - 27 - The results are so good that FB banned me for posting them 21 Day Signature Weight Loss Program Feb 11 - March 2 Muscle Month March 10 - April Tight 28 April 28 - May 25 Mastering Midlife June 16 - July 14 GROUP COACHING SCHEDULE  

In todays podcast I discuss Do you need to do cardio for weight loss Can you just "diet" yourself into shape Can you just "exercise" yourself into shape If you just want to exercise, how many calories do you need to burn to lose weight? If you want to sustain your weight loss, how many calories do you need to burn? If you just want a guide as to how much cardio you need to do for your health - what does that look like? My coaching programs start in a few weeks. If you enjoy this content I would strongly suggest checking out my programs and if you have any questions, book a discovery call and we can chat Coming up the 2nd week of January is my one week Accountability/goal setting/growth mindset program (I havent thought of a catchy title for it yet) If you are on my mailing list watch out for that email If you are not on my mailing list lmk your email and I will send you details (jo@theshrinkshop.com) This program is to start the year off strong and does not have to be anything to do with weight loss or body composition. What do  you want to achieve, what do you need to do to achieve that, who do you need to be, what obstacles are you facing and much more, There will be homework and by the end of the program you will have a solid plan of action to start 2024   www.theshrinkshop.com   Joanne    

Embarking on a journey to embrace a healthier diet can be a challenging endeavor, especially when faced with the reluctance to consume foods that are traditionally deemed nutritious. It's not uncommon to find oneself hesitating or even disliking certain foods that are recognized for their health benefits. This reluctance can be rooted in various factors, such as unfamiliar tastes, textures, or simply the comfort of sticking to familiar culinary preferences. The intriguing aspect of human taste preferences lies in their malleability. While initially, the prospect of consuming certain foods may seem unappealing, our tastes have the remarkable ability to evolve with exposure and repetition. This phenomenon is often referred to as acquired taste. It's a testament to the dynamic nature of our palates and the capacity for our preferences to adapt over time. The process of acquiring a taste involves a gradual adjustment to the sensory experience of a particular food. Initially, the flavors may seem unfamiliar or even off-putting. However, as one persists in incorporating these foods into their diet, the palate undergoes a transformation. The more exposure we have to a particular taste, the more accustomed and accepting we become of it. Over time, what once seemed unappealing may evolve into a flavor profile that we not only tolerate but come to genuinely enjoy. This phenomenon underscores the importance of perseverance when trying to adopt a healthier eating pattern. It encourages individuals to venture beyond their culinary comfort zones, understanding that initial aversions can be temporary. As we expose ourselves to a diverse range of nutritious foods, our taste preferences are likely to shift, paving the way for a more balanced and health-conscious approach to eating.   The most common examples are coffee, alcohol and dark chocolate. At first most everyone dislikes that first bite or sip, but, as some of us know, these can become some of our favorite treats.

Welcome to Midlife Mayhem; I'm your host, Joanne Lee Cornish, and today we're delving deep into the incredible intelligence of our bodies and how they go beyond mere reliance on food for the fuel they need. In a world where we're increasingly conscious of the impact of our diets on our health, it's crucial to understand that our bodies are intricate, finely-tuned machines that have evolved to navigate the complex relationship between what we eat and how our blood glucose responds. But here's the twist: our bodies are way smarter than we give them credit for. Beyond the conventional understanding of food as fuel, there's a symphony of biological processes at play.  In this podcast we discuss the 3 ways sugar enters your blood   Joanne Lee Cornish www.theshrinkshop.com 2024 Programs are now available, click link above to explore jo@theshrinkshop.com      

The #1 reason diets fail is no the fault of the diet and it is not your fault either The failing is in thinking that weight loss is a "product" when it is, in fact, a "skill" If I gave you a piano would that make you a pianist? No There is nothing wrong with the piano and there is nothing wrong with you. We have to be taught the skill of playing the piano. What If I taught you one tune on the piano, would that make you a pianist? No, you still need to be taught the skill of playing the piano.   Weight Loss is thought of as a product. A supplement, a diet, a program - and there is nothing wrong with that but they will not and cannot create sustainable results. Weight Loss is a skill and in this episode we decouple weight loss from the marketing madness to see the fascinating skill set it actually is   Joanne Lee Cornish I run 6 online group coaching program live twice a year, check my website or contact me for the schedule I work with a limited number of people one on one  I would love to work with your community or workplace www.theshrinkshop.com jo@theshrinkshop.com 310 704 6569

Triglycerides are part of your standard blood panel, but what do they have to do with weight loss or your ability to lose weight? Often ignored, this one number on your blood work can tell us a lot about what your liver is doing, your risk of stroke or cardiovascular disease. It also tells us if you are eating too much. Enjoy the show as I chit chat about Triglycerides and tell you what you can do about a high number  Joanne  jo@theshrinkshop.com www.theshrinkshop.com   2024 Program Dates are now available !    

Welcome to Midlife Mayhem   To explain how I can help you I want to tell you about how I came to be here. People just like you redesigned my coaching business   Sit back and enjoy

🔍 Episode Overview Joanne Lee Cornish explores two massive wellness categories — green powders and fiber supplements — breaking down real science, real efficacy, and real value. She helps you make informed decisions, avoid marketing fluff, and invest in what actually works. 🧬 What You’ll Learn The manufacturing differences between whole-plant powders, juice powders, and cheap heat-dried powders Why processing method determines how effective a green powder actually is The truth about sulforaphane: how it’s made, how to ensure you’re getting it, and why so many products don’t The roles of fiber in midlife: gut health, hormones (especially estrogen metabolism), insulin sensitivity, weight control, satiety Why fiber supplements can be inexpensive yet powerful — and how to avoid overpriced fluff A clear framework for purchasing: what to buy, how much to pay, what to avoid 🌱 GREEN POWDERS — BRANDS & VALUE GUIDE ✅ Premium Tier (High-quality, “buy if you’re serious”) Vibrant Health – Green Vibrance: Whole-food powders + probiotics + enzymes; transparent dosing. Thorne Daily Greens: Clean manufacture, third-party tested, reliable. Biotics Research – Sulforaphane / SFE-Branded Extracts: Not a generic “greens powder” but one of the only ones that actually delivers sulforaphane. AG1 (Athletic Greens): Big brand, high price, good quality—but you’re paying convenience + marketing. 🏷 Mid Budget Tier (Good value) Amazing Grass Greens Blend: Whole-food based, more affordable; not highest potency but decent. NOW Foods Super Greens: Basic formula, clean brand, budget-friendly. Primal Harvest Primal Greens: Balanced formula, solid value. ⚠️ Caution / Avoid Unless You Know What You’re Buying Essential-oil companies doing greens powders (e.g., doTERRA Greens): Overpriced, questionable processing, poor taste. Powders made mostly from barley grass/wheatgrass juice powders: Low fiber, low matrix, low potency. Products claiming “sulforaphane” without listing myrosinase or stabilized compounds: Likely empty claim. Any greens powder that uses “proprietary blend” to hide dosages: You don’t know what you’re paying for. 🧾 Quick Brand Comparison Table Brand Price Tier Fiber Content / Indicators Remark Vibrant Health Premium Higher fiber, full-food matrix Top performance Thorne Premium Moderate fiber, clean label Medical grade AG1 Premium / convenience Moderate Good but pricey Amazing Grass Mid Moderate–Low Value starter doTERRA Greens Premium price Low fiber Taste & value caution Generic superfood blends Budget price Low transparency Risk of low effectiveness 🧾 FIBER SUPPLEMENTS — BRANDS & VALUE GUIDE ✅ Best Value / Most Effective Doctor’s Best Prebiotic Powder (Sunfiber® PHGG): Clean, effective, affordable. Bluebonnet Sunfiber® Prebiotic Soluble Fiber: Same core ingredient, budget friendly. NOW Foods Psyllium Husk: Viscous fiber, highly effective for satiety, gut motility. Metamucil Sugar-Free: Proven brand, basic but reliable. 🎯 Premium / Specialty Tier Sunfiber® (Stick Packs / Travel Versions): Convenience format, slightly higher cost. Essential Stacks Sunfiber + Acacia Blend: Layered fiber types for more advanced gut support. Bob’s Red Mill Potato Starch: Resistant starch, metabolic benefits—not just a “fiber drink.” ⚠️ Brands/Formats to Avoid Fiber gummies (low gram dose + sugar) Detox “fiber drinks” with senna, cascara (not true fiber) Influencer-priced blends ($60–$100) with handful of grams of fiber and big marketing Any “fiber” product with <4g per serving unless clearly intended as microdose 🧾 Quick Brand Comparison Table Brand Price Fiber Type Key Benefits Doctor’s Best Sunfiber® ~$20-30 PHGG (soluble, fermentable) Excellent value Bluebonnet Sunfiber® ~$20 PHGG Same core, budget variant NOW Psyllium Husk ~$15-25 Viscous soluble Satiety, gut motility Metamucil Sugar-Free ~$25-30 Psyllium Proven history Essential Stacks Sunfiber+Acacia ~$30-35+ PHGG + acacia (dual fiber) Advanced gut support Gummies / Detox blends ~$40+ Mixed or under-dosed Low value 📣 SPECIAL THANKSGIVING OFFER — LISTENER EXCLUSIVE For a limited time: 5-Amino-1MQ and SLU-PP-332 are available at discount. 👉 Visit my home page: www.joannelee.com is almost ready. Big things coming in the new year. Special thanks to Reham for building it and prepping the marketing — reach out to him if you need tech/marketing support: 📧 octagon.ghl@gmail.com 💌 THANK YOU (From Me to You) Happy Thanksgiving to you — who listens, learns, shows up. When I started this podcast I was just talking into the void. Now thousands of you tune in. It means everything. I’m deeply grateful for your time, your curiosity, your willingness to think critically. Here’s to smart supplements, strong bodies, clear minds — and choices we make with intention. — Joanne Lee Cornish 🧡

🎙 SHOW NOTES — “PCOS Doesn’t End at 30: The Midlife Metabolic Storm No One Warned Us About” Most women only hear about PCOS in their teens or twenties — when cycles are irregular, acne is flaring, weight is piling onto the midsection, and fertility becomes a concern. But here’s the truth: 👉 PCOS does NOT disappear. 👉 Symptoms simply shift. 👉 And midlife can amplify everything that was simmering beneath the surface for decades. In this episode of Midlife Mayhem, Joanne breaks down the real metabolic story behind PCOS — not the simplified, fertility-focused version most women are handed in their early years. You’ll learn: 💥 Why PCOS is a metabolic condition first — reproductive second PCOS fundamentally affects insulin, inflammation, and cortisol long before it affects fertility. Those root issues follow women into midlife even when cycle symptoms fade. 💥 Why some symptoms seem to “improve” with age — and why that’s misleading Regular cycles and clearer skin don’t mean PCOS is gone. It simply means estrogen and progesterone have shifted, masking reproductive symptoms while worsening metabolic ones. 💥 How midlife hormones collide with PCOS physiology This is the perfect storm no one talks about. Declining estrogen + progesterone + long-standing insulin resistance = intensified midsection fat gain, inflammation, cravings, fatigue, and higher cardiometabolic risk. 💥 The hidden PCOS symptoms many women mistake for “just menopause” Afternoon crashes, carb cravings, stubborn belly fat, worsening triglycerides, glucose instability, and unexplained inflammation — these aren’t random. They’re PCOS physiology expressing itself in a new hormonal landscape. 💥 Why PCOS is more important, not less, after 40 When estrogen drops, insulin resistance rises. When muscle declines, metabolic flexibility crashes. And when progesterone disappears, inflammation spikes. Midlife magnifies every mechanism behind PCOS. 💥 The good news: midlife is the BEST time to correct PCOS physiology With the chaos of cycles behind them, women can finally address PCOS with precision: strength training, protein prioritization, carb timing, gut repair, insulin management, targeted supplementation, GLP-1 support, and HRT where appropriate. This episode is packed with the depth, physiology, and straight-talk education that midlife women deserve — and rarely receive. 🔗 Resources & Links ✨ 5-Amino-1MQ — Metabolic, energy & body composition support 👉 www.5amino.com ✨ SLU-PP-332 (“Exercise in a Bottle”) — A next-generation mitochondrial & longevity compound 👉 www.slu332.com ✨ Joanne’s New Website (80% complete — launching soon!) 👉 www.joannelee.com ✨ To connect with Joanne directly: 📩 joanne@joannelee.com

The Cult of the Needle: Why Everyone’s Injecting Everything — and Why You Don’t Need To In this episode of Midlife Mayhem, Joanne dives into one of the wildest cultural shifts in modern health and fitness: how we went from terrified of needles to injecting everything in sight — from weight loss medications to peptides, and now, even experimental compounds. A few years ago, the idea of self-injecting anything was unthinkable. Today? People proudly post their peptide stacks like they’re Michelin-star meals. But somewhere in all this newfound syringe enthusiasm, we’ve lost sight of something important: the delivery system doesn’t determine the result — the mechanism does. 💉 Inside This Episode This is a deep, science-backed, myth-busting conversation for anyone curious about: Why injectable doesn’t automatically mean superior The real reason scientists use injections in research — and why that doesn’t translate to better human results How 5-Amino-1MQ and SLU-PP-332 actually work at the cellular level The difference between spikes and stability in metabolism and fat oxidation How oral delivery can often outperform injections by providing consistent activation instead of biochemical chaos Why small, lipophilic molecules like 5-Amino-1MQ and SLU-PP-332 thrive in oral form — and what that means for energy, endurance, and longevity The hidden risks of home-mixed injectables (purity, solvents, contamination, degradation) Why consistency, not intensity, is what drives results in body composition and performance 🧠 The Takeaway Injectables look hardcore. They feel scientific. But for many compounds — especially small molecules designed to work through long-term cellular signaling — oral delivery isn’t a compromise. It’s often the smarter, safer, and more sustainable route. The body doesn’t care how fast something hits your bloodstream; it cares how well it integrates into your system. And that’s where the hype ends and the science begins. ⚡ Key Quotes “Injectables were designed for lab control, not lifestyle performance.” “Needles spike. Capsules sustain. And for long-term results — stability wins.” “We’ve glamorized the syringe, but metabolism doesn’t need theater — it needs consistency.” 🧬 Want to Learn More? Explore the science, studies, and benefits behind these two groundbreaking compounds: 👉 www.5amino.com — Learn about 5-Amino-1MQ and how it supports metabolism, energy, and muscle preservation. 👉 www.slu332.com — Discover SLU-PP-332, the endurance molecule known as “exercise in a bottle.” And for more in-depth discussions on midlife performance, muscle, and metabolism: 🎥 Subscribe to my YouTube channel — @JoanneLeeCornish

🎙️ Episode Title: “Sore but Not Growing: Why Pain Isn’t Proof of Progress” 💡 Full Episode Summary (for Readers) We’ve been taught to wear soreness like a badge of honor. If you can’t sit down after leg day, that’s proof you “did it right,” right? Wrong. Soreness is inflammation — not progress. It’s a sign your muscles are repairing micro-tears, not necessarily adapting or growing stronger. In fact, constant soreness can be a red flag: poor recovery, hormonal imbalance, or even overtraining. Let’s unpack it all. 1️⃣ What Soreness Really Is That post-workout ache — called DOMS (Delayed Onset Muscle Soreness) — is your immune system’s inflammatory response to microscopic damage in muscle fibers, especially from eccentric (lowering) phases of movement. Think walking downhill, controlling a squat on the way down, or those long negative reps everyone swears by. Your body rushes repair crews — fluid, enzymes, and immune cells — to the scene. The result: tight, swollen, tender muscles. It feels productive, but it’s not a direct measure of effectiveness. You can grow without pain — and you can be wrecked for days and make zero progress. 2️⃣ Why You’re Sore (and Still Not Growing) Soreness doesn’t always mean success. It usually means you did something new, not necessarily something optimal. Here’s why: Novelty – New exercises, new volume, new tempos. Your body isn’t used to it, so inflammation spikes. Eccentric overload – Lowering weights slowly or training deep into stretch under load causes more micro-tears. Great tool, bad habit if overused. Volume creep – “One more set” becomes five more sets. Without recovery, your muscles stay in repair mode and never shift into growth mode. Under-fueling – Low protein, low calories, or poor hydration prolong recovery and amplify soreness. So that crippling soreness you’re proud of? That’s your body saying, “I’m still fixing what you broke last week.” 3️⃣ Who Gets the Most Sore Beginners: Every move is new — soreness is brutal but short-lived. The ‘Back-from-a-Break’ crowd: Two weeks off? Welcome to DOMS-ville. Variety junkies: Constantly changing workouts prevents adaptation. Your body never learns efficiency. Under-fed or over-stressed lifters: Low fuel and high cortisol = chronic soreness. Midlife athletes: Slower repair mechanisms mean you’ll feel sore longer. It’s not age weakness — it’s physiology. 4️⃣ Should You Train When You’re Sore? Depends. Mild soreness: Move — it boosts blood flow and recovery. Moderate soreness: Train something else or reduce volume. Severe soreness: Rest. If it changes your form, you’re one rep away from injury. The goal isn’t to crawl out of the gym — it’s to keep coming back. Consistency outperforms intensity every time. 5️⃣ When Soreness Becomes a Warning Sign If you’re always sore, you’re not recovering — you’re overtraining. This isn’t dedication. It’s dysfunction. Chronically sore athletes often show: Elevated cortisol (stress hormone that blocks muscle repair) Suppressed testosterone and DHEA Low thyroid output (T3) High CRP and CK (blood markers of inflammation and muscle breakdown) Fatigue, poor sleep, brain fog, and mood swings If this sounds like you, stop chasing soreness and start chasing balance. You’re not getting fitter — you’re getting inflamed. 6️⃣ How to Reduce Soreness and Actually Grow Increase training volume gradually — no 50% jumps overnight. Eat 30–40g of protein per meal. Add carbs pre- and post-workout to lower cortisol and replenish glycogen. Hydrate like an athlete — recovery slows when you’re dehydrated. Prioritize sleep — it’s when growth hormone peaks. Use tools like red light therapy, sauna, or massage to enhance recovery. Stick with your plan. Constantly switching workouts keeps you sore and stagnant. 7️⃣ Bloodwork Clues Your labs often tell the real story. If you’re training hard but always sore, ask your doctor about: Cortisol (AM levels) – chronic elevation = catabolism. DHEA/Testosterone – low levels = poor repair potential. Ferritin/B12 – energy and oxygen transport markers. CRP/CK – inflammation and muscle damage indicators. T3/Reverse T3 – thyroid efficiency under stress. These numbers explain more about your soreness than your workouts ever could. 8️⃣ The Big Takeaway Soreness isn’t the goal. Adaptation is. Real progress doesn’t come from pain — it comes from stimulus, recovery, and consistency. Muscle grows when you give your body enough stress to signal growth, and enough recovery to make it happen. Stop chasing the ache. Start mastering the process. 💌 Work With Joanne: A Perfect 10 If you love the depth and science in this episode, imagine applying that precision to your own health. Joanne is now accepting applications for A Perfect 10, her exclusive 10-month mentorship beginning February 2026. Ten women. Ten months. A master-level experience covering hormones, training, nutrition, mindset, and midlife mastery — built for women who refuse to fade quietly. If you’re ready to understand your physiology, master your metabolism, and feel stronger than ever, email Joanne directly at joanne@joannelee.com for details.

🎙️ Episode Title: “Hormones Off the Hook: What the FDA’s New Decision Means for Women, HRT, and the Future of Menopause Care” 💡 Episode Summary: For decades, women have been warned that hormone replacement therapy (HRT) is risky business — linked to heart disease, cancer, and every imaginable midlife horror story. But that narrative just flipped. In a landmark move, the FDA has lifted the black box warnings from many HRT products — a long-overdue acknowledgment that the old data was outdated, misunderstood, and unnecessarily fear-inducing. In this episode, Joanne breaks down: 🔍 What the FDA actually did — and how it changes the landscape for women in midlife. ⚖️ Why the original warnings were wrong for most women and what new research reveals about timing, dosage, and delivery. 💊 The arrival of a new non-hormonal medication (Lynkuet / Elinzanetant) for hot flashes and night sweats — and who it’s perfect for. 🧬 How all of this impacts your hormones, body composition, recovery, and long-term health. This episode is your science-based, hype-free breakdown of one of the most important updates in women’s health in decades. 🎯 Why You’ll Want to Listen: If you’ve ever been told HRT is “too risky,” or you’ve suffered through hot flashes, mood swings, or sleepless nights because you thought you had no options — this conversation changes everything. It’s time to replace fear with facts and take control of midlife on your terms. 💌 Work With Joanne: Joanne is now accepting applications for her exclusive 10-month mentorship, A Perfect 10, starting February 2026. Ten women. Ten months. A deep-dive journey into hormones, training, nutrition, mindset, and the science of midlife mastery. If you’re ready to look, feel, and live at your absolute best — email Joanne directly at joanne@joannelee.com for details.

Rewriting My Midlife Brand, Metabolism & Fasting: Why I’m Becoming JoanneLee.com Episode Description In this episode, I pull back the curtain on a big shift: after 30 years as The Shrink Shop, I’m moving everything under JoanneLee.com and fully owning the work I actually do — high-level body composition and midlife coaching that goes way beyond “just weight loss.” We’ll dive into why I’m rebranding, how my coaching has evolved, and then get into the science of fasting, metabolic slowdown, and midlife hormones — including why fasting is powerful for some bodies and a terrible idea for others. In This Episode, You’ll Hear About: 🔁 Why I’m Rebranding to JoanneLee.com Why The Shrink Shop name worked in the early “weight loss only” days, but no longer reflects the depth of my work How my Mastering Midlife coaching has gone far beyond fat loss into hormones, resilience, energy, and long-term health Why I’m stepping into my own name and identity to represent my full range of coaching (not just shrinking bodies, but rebuilding them) 🧠 My Coaching Philosophy: Science First, Trends Second How my approach is built on physiology and current research, not whatever diet is trending on Instagram this week Why my work is grounded in body composition — muscle, fat, hormones, metabolism — rather than just “scale weight” How I use tools like fasting inside structured programs, rather than as a random or extreme lifestyle ⏳ Constant Calorie Restriction vs Fasting: What Really Happens to Your Metabolism Why long-term calorie restriction makes your body burn fewer calories at rest The role of NEAT (Non-Exercise Activity Thermogenesis) — all the unconscious movement you do in a day — and how it can drop by up to ~700 calories/day when you’re dieting hard How thyroid output and other hormones adapt downward when the body feels like energy is scarce Why some naturally lean people (often ectomorphs) stay slim because of consistently high NEAT, not “magic metabolism” 🔥 Metabolic Adaptation & Why Pushing Harder Backfires What metabolic adaptation actually is and why your body becomes better at storing energy when it senses ongoing restriction Why “eat less, move more” eventually crashes: pushing harder with less food and more exercise can stall fat loss and make you feel worse How fasting sends a clear on/off signal, allowing the body to mobilize fat without the same “panic conserve” response The benefits of clear eating windows and routine for cellular and mitochondrial health ⚡ Fasting: Myths, Benefits & Where It Actually Helps Why fasting does not slow metabolism — and how it can temporarily increase adrenaline and alertness as a survival mechanism How that “elevated, sharp” feeling during a fast is biology first, not spiritual awakening — even if it sometimes feels that way How fasting can help mobilize stored fat and give the digestive system a break Where I typically use fasting in coaching (for example, a structured 16-hour fast phase in my Signature Program) ⚠️ Why Fasting Is Not for Everyone — Especially in Midlife Why many midlife clients already live in a chronic stress / high cortisol state — and how aggressive fasting can make that worse The problem with combining fasting + low calories + low protein in midlife (hello, muscle loss, fatigue, and hormone chaos) Why some midlife bodies need stability, adequate protein, and nervous system regulation more than extended fasting windows How to think about more moderate strategies like 12-hour eating windows and routine-based timing instead of extreme fasting 🎯 Elite Coaching for Midlife: My 10-Month Program A brief look at my upcoming 10-month Elite program for a small group of people who want deep, high-touch coaching around: Midlife body composition Hormones and metabolism Performance, resilience, and long-term health Why this container is for people who are done with short programs and ready to fully commit to being an outlier in midlife and beyond New for 2026 (hopefully before) My new website – www.JoanneLee.com – should be live in the next month, where you’ll be able to see all my programs, resources, and ways to work with me in one place. 📩 In the meantime, if you’re interested in my Elite 10-month coaching program, email me directly at joanne@joannelee.com and tell me a bit about where you are right now and what you want the next decade of your life and body to look like. Midlife isn’t the decline everyone expects. It’s the last, best opportunity to become an outlier.

Most women are never told what to expect as they approach menopause. There’s no handbook, no clear roadmap — just years of confusion, self-blame, and frustration as symptoms slowly appear. It’s heartbreaking that we enter one of the biggest biological transitions of our lives unprepared — often told to “just get on with it.” In this episode, Joanne breaks down the menopause journey — a stage-by-stage guide explaining what’s happening in your body, when it’s likely to happen, and the conversations you should be having with your doctor (and yourself). While every woman’s experience is unique, there’s a general timeline most women follow. And understanding it can completely change how you experience this chapter. The Menopause Journey: What to Expect 🌱 Early 40s — The First Shifts (Perimenopause Begins) This is when subtle hormonal changes start — long before your period stops. What’s Happening: Progesterone starts to decline, while estrogen spikes and dips unpredictably. How It Feels: PMS mood swings, sleep disruption, midsection weight gain, heavier or shorter periods, and that vague sense that “something’s changing.” What’s Going On in Labs: FSH begins to fluctuate, progesterone drops, and thyroid issues may surface. What to Focus On: Track your cycles and symptoms. Prioritize protein, sleep, and strength training. Correct nutrient deficiencies (iron, vitamin D, magnesium, B12, omega-3s). Balance blood sugar to calm cortisol. This stage is often missed because cycles are still regular — yet the foundation for your next decade is being set right here. 🎢 Mid 40s — The Rollercoaster Years The hormone swings now become much more noticeable — and unpredictable. Hormones: Estrogen fluctuates dramatically; progesterone is often very low. Symptoms: Irregular cycles, night sweats, hot flashes, brain fog, migraines, joint aches, and skin changes. Blood Work: FSH and LH become erratic but trend upward; estradiol fluctuates widely. Possible Next Step: Many women start low-dose progesterone therapy here — it can calm heavy bleeding, improve sleep, and offset estrogen dominance. This is when women often feel like they’re “losing control” of their body — but it’s biology, not failure. 🔄 Late 40s — The Transition The true shift begins here — ovulation becomes inconsistent, and estrogen begins its long-term decline. Symptoms: Persistent hot flashes, stubborn weight changes, mood shifts, slower recovery, loss of muscle tone. Labs: FSH often >30 IU/L, estradiol trending lower, DHEA and pregnenolone decline. HRT Evolution: Combined estrogen + progesterone therapy is common (patches, gels, or pills). DHEA or pregnenolone may help with fatigue and resilience. Some women move through this stage smoothly — others don’t. Lifestyle, genetics, stress, and body composition all play a huge role. 🌸 Early 50s — Menopause (12 Months Without a Period) This marks the official definition of menopause. Hormones: Estrogen and progesterone are now both very low. Symptoms: Vaginal dryness, poor sleep, hot flashes, loss of libido, and declining bone density. Blood Work: Estradiol low (<30 pg/mL), FSH high, testosterone often reduced. HRT Options: Estrogen (patch/gel/cream) for brain, bone, and heart health. Progesterone for uterine protection (if uterus intact). Testosterone for strength, motivation, and libido. This is often the stage where women finally seek help — but the truth is, this conversation should start years earlier. 🌤 Mid 50s and Beyond — Postmenopause The storm calms — but long-term health now depends on what you’ve built (or lost) during the previous stages. Hormones: All ovarian hormones remain at baseline low. Symptoms: Hot flashes may subside, but now bone loss, muscle loss, and cardiovascular changes become the priority. Labs: Low estrogen, progesterone, and androgens; higher LDL and fasting insulin levels. Long-Term HRT: Many women continue estrogen and testosterone therapy for life, at lower doses, to maintain bone density, cognitive health, and quality of life. Final Thoughts Every woman deserves to enter menopause informed and empowered, not confused and blindsided. This isn’t just about hormones — it’s about identity, vitality, and confidence. Understanding the stages allows you to prepare, protect your long-term health, and take control of your own story. Because menopause isn’t an ending — it’s a recalibration. And with the right support, it can be one of the strongest, healthiest chapters of your life. 🎧 Listen to the full episode now to learn how to recognize the signs, support your hormones, and make informed choices that serve you. 🔗 Learn more at www.midlifemonth.com 🔗 Explore coaching and programs at www.jlcstrong.com

  Aging is not a number We’ve all heard the phrase “The mitochondria is the powerhouse of the cell” — probably in high school biology, on a meme, or even on a T-shirt. But what most people don’t realize is that this isn’t just trivia. This is the foundation of how you age, how you feel, and how your body performs every single day. In this episode, Joanne breaks down what cellular health really means — in plain English — and why the slow changes we call “aging” actually begin at the cellular level. You’ll learn how the tiny factories inside your body, your mitochondria, determine your energy, recovery, fat-burning ability, and even how fast you age. Key Takeaways 🧬 Aging Is Cellular Aging doesn’t start on the outside — it starts inside your cells. As mitochondria (your body’s energy factories) become less efficient, you experience fatigue, slower recovery, brain fog, and stubborn fat gain. Cellular decline is aging. ⚡ Your Energy Factory Every cell in your body relies on mitochondria to create ATP — your body’s version of a rechargeable battery. That means every blink, every heartbeat, every lift in the gym depends on these little energy makers. When they’re working well, you feel strong and unstoppable. When they’re not, you feel sluggish, no matter how “healthy” you think you are. 🍞🥩🥑 Metabolic Flexibility Healthy mitochondria can switch easily between using carbs and fats for fuel — what’s called metabolic flexibility. When that flexibility is lost, you become dependent on sugar and frequent snacks to keep going. That “I can’t skip breakfast or I’ll crash” feeling? It’s not lack of willpower — it’s your mitochondria waving the white flag. 💨 The Overload Problem When you constantly overfeed your cells — too much sugar, processed fat, or just too much food — mitochondria can’t keep up. They start producing “smoke” in the form of free radicals. Over time, this creates oxidative stress, damaging your proteins, membranes, and DNA. It’s the invisible corrosion that accelerates aging. 💤 Lifestyle, Not Luck While some mitochondrial decline happens naturally with age, most of it comes from modern living — poor sleep, chronic stress, processed food, alcohol, and inactivity. These don’t just make you tired; they literally wear down your cells. The good news? The opposite is true too. You can rebuild cellular strength through simple, repeatable habits that compound over time. 🏃‍♀️ Building New Mitochondria Your body can make new mitochondria — a process called mitochondrial biogenesis. Exercise (especially Zone 2 cardio), consistent sleep, balanced nutrition, and hormetic stressors (like cold exposure or fasting) signal your body to “hire new workers.” More mitochondria = more energy, better fat burning, and slower aging. Real-Life Cellular Health Checklist Prioritize daily movement — especially steady-state cardio. Eat nutrient-dense foods and avoid constant grazing. Get consistent, high-quality sleep. Expose your body to small challenges: sauna, cold plunges, fasting. Reduce alcohol, smoking, and ultra-processed food. Think energy first, not calories first. The Big Picture You can’t see your mitochondria, but you can feel them. When they’re healthy, you have energy, focus, resilience, and a body that responds. When they’re not, you feel old — even if you’re not. The real secret to longevity and vitality isn’t a magic supplement or a fancy detox. It’s cellular health. It’s the simple lifestyle habits — the ones we brush off as “too small to matter” — that quietly build your cellular foundation over time. 🎧 Tune in and learn how to become the CEO of your own cellular factory. Because when your cells thrive, you thrive. 🔗 Learn more at www.midlifemonth.com 🔗 Explore coaching and programs at www.jlcstrong.com

Why the FDA Reclassified 17 Peptides — and What It Really Means” 💬 Episode Description The headlines said the FDA “banned 17 peptides.” But the truth? It’s not a sudden ban — it’s the inevitable fallout of peptides becoming too popular for their own good. In this episode, Joanne Lee Cornish breaks down what really happened in July, why it started with the GLP-1 explosion, and how the FDA’s new classification is reshaping the peptide world. From BPC-157 to MOTs-C and Epitalon, we’ll explore what each of the 17 peptides was known for, why compounding pharmacies can’t touch them anymore, and why large-scale human trials are still a distant dream. Joanne also dives into the biggest roadblocks — why most peptides can’t be patented, and why that makes them a direct threat to multi-billion-dollar pharmaceuticals. The result? They’re too natural to own, too effective to ignore, and too competitive for Big Pharma to tolerate. If you’re curious about where the peptide world stands now — what’s still available, what to be cautious about, and how this all ties back to the booming GLP-1 market — this 20-minute episode will bring it all together. 🧠 In This Episode What really happened in July: the FDA’s reclassification of 17 peptides Why GLP-1 drugs like semaglutide and tirzepatide triggered the crackdown A simple breakdown of what each peptide is used for — from gut repair to muscle growth How the FDA’s approval process really works (and why it costs millions) The two biggest barriers to legitimizing peptides: 1️⃣ You can’t patent what nature already makes 2️⃣ They compete directly with blockbuster drugs Why Big Pharma has zero incentive to fund peptide trials The gray zone: peptides still available through research labs — and how to approach them cautiously ⚡ Key Takeaway Peptides didn’t suddenly become unsafe — they became too popular. And when something natural threatens a billion-dollar industry, regulation always follows. 🔗 Mentioned in This Episode Learn more about the peptides discussed in this episode and the science behind them: 5-Amino-1MQ – a breakthrough compound supporting muscle preservation and metabolic health: www.5amino.com SLU-PP-332 – designed to enhance cellular energy and performance: www.slu332.com 🎧 Listen & Subscribe 🎙️ Midlife Mayhem is available on all major platforms. Subscribe, share, and leave a review if you enjoyed this deep dive into the science, politics, and reality of modern health optimization.

What Your Waist Is Really Telling You (Midlife Mayhem) Episode summary Your waist isn’t just “aesthetic”—it’s a metabolic dashboard. In this episode, Joanne breaks down why central fat (especially visceral fat) screams insulin resistance, tanks testosterone in men, drives unfavorable estrogen dynamics in women, and turns up the dial on inflammation, fatty liver, and long-term disease risk. You’ll learn simple ways to measure risk at home, where the classic inch cut-offs came from, why waist-to-height ratio may be even better, and how to shrink visceral fat without living in the gym. Quick hits The “portal theory”: belly fat drains inflammatory fats straight to your liver → insulin resistance and fatty liver. PMC+1 Risk thresholds: >35" (88 cm) for women, >40" (102 cm) for men = higher cardiometabolic risk. NHLBI, NIH+1 Waist-to-Height Ratio: aim for <0.5 (waist less than half your height). Works for adults and kids. PMC+1 Men: more visceral fat ↔ lower testosterone; losing central fat helps restore it. PMC+2PMC+2 Women (post-meno): larger waistlines link to higher breast-cancer risk. PMC+1 What we cover Why waist beats BMI for individuals (and where BMI still helps). Health How visceral fat hijacks metabolism (liver first, then the rest). ScienceDirect Hormones: low T in men; estrogen metabolism and risk signals in women. PMC+2PMC+2 Why kids’ waists matter now (same <0.5 rule applies). PMC Stress, sleep, and the “cortisol waistline” loop (why stress management isn’t optional). Fixes that actually work (beyond “eat less, move more”). How to measure at home (30 seconds) Stand, relax, tape measure just above hip bones (at the navel level works for consistency). Exhale normally; measure without sucking in. Note waist in inches/centimeters and your height. Calculate WHtR = waist ÷ height. Target <0.5. NHLBI, NIH+1 Science spotlight (plain-English) Portal theory: Visceral fat drains to the liver via the portal vein, delivering free fatty acids and inflammatory signals → liver insulin resistance → higher glucose and triglycerides. PMC+1 Hormones & midlife: Central adiposity lowers male testosterone (partly via SHBG changes and inflammation); reductions in waist often improve T. PMC+1 Women & cancer risk: In post-menopause, higher waist/central fat correlates with higher breast-cancer risk—another reason to track the tape, not just the scale. PMC+1 Why WHtR wins: It adjusts for height and flags risk across ages and ethnicities; <0.5 is a practical universal cut-off (including children). PMC Action plan (doable this week) Protein first: 1 g per lb of goal body weight (your signature guidance) to protect muscle and make fat loss easier. Two strength sessions + two brisk cardio blocks: Short, consistent training beats heroic weekends. Fiber up: Aim 30–40 g/day from real food; helps glycemic control and appetite. Carb timing: Push starchy carbs around training or active windows. Sleep & stress: 7–8 hrs, and one daily stress-down tool (walks, breathwork, yoga). Track two numbers for 8 weeks: waist (in) and WHtR. If they’re falling, visceral fat is falling. Resources mentioned Risk cut-offs (US guidance): Women >35", Men >40". NHLBI, NIH+1 WHtR guide (<0.5): Adults & children. PMC Mechanism explainer (portal theory): Why belly fat hits the liver first. PMC+1 Links & how to connect Programs & details: midlifemonth.com (Mastering Midlife) Coaching, programs, and supplements: theshrinkshop.com Podcast hub: joanneleecornish.podbean.com Deep dives on 5-Amino-1MQ and SLU-PP-332: 5amino.com, slu332.com Email Joanne: jo@theshrinkshop.com

👉 Mastering Midlife starts this Sunday! This is my most in-depth program of the year, and inside we’ll cover everything from hormones to metabolism to why weight loss feels harder in midlife. In this episode, I’ll also give you a sneak peek into one of our topics: plateaus—why they happen, and what to do when your body stalls. If you’re ready to finally understand your body in midlife (instead of fighting it), join us at www.midlifemonth.com. 👅 What This Episode is About Ever wondered why your best friend thinks cilantro is fresh and zesty, but you swear it tastes like dish soap? Or why coconut oil makes some people swoon, while others gag like they’ve just inhaled vomit fumes? Spoiler: it’s not drama—it’s genetics. In this episode of Midlife Mayhem, I break down the science of taste and why we’re all living in slightly different “flavor universes.” You’ll learn how genes control what we taste, why some of us are cursed with bitter broccoli, and how your sweet tooth might actually be written into your DNA. And as a bonus, I’ll walk you through one of the biggest frustrations in weight loss: plateaus. You’ll hear why your body stalls, what’s happening under the hood, and the strategies I use with clients to break through and keep momentum going. 🧬 Highlights from the Episode Genes 101: your body’s instruction manuals and why they shape your food experience. The five main tastes (sweet, salty, sour, bitter, umami) and how most “flavor” is actually smell. 🌿 Cilantro (OR6A2 gene): soap or salsa, depending on your DNA. 🥥 Coconut oil & butyric acid (TAS2R38 + OR51E1): why some people gag—and why those genes are also tied to sweet preference. 🥦 Broccoli & Brussels sprouts (TAS2R38): bitter for some, fine for others. ☕ Caffeine metabolism (CYP1A2): why some people thrive on coffee while others shake. 🍷 Alcohol flush (ALDH2): the “red face” gene. 🥦 Asparagus pee (OR2M7): the gene that decides if you can smell it. 🍭 Artificial sweeteners (TAS1R2/TAS1R3): sweet vs. metallic aftertaste. 🔄 Can taste change? Yes—palate training, exposure therapy, sugar sensitivity resets. ⚖️ Plateaus: the science behind them and how to break through when progress stalls. 🎯 Why This Matters Your genes influence what foods you love, hate, or find downright disgusting. But while DNA sets the stage, your habits, diet, and mindset decide how you adapt. You can actually learn to enjoy healthier foods, break through plateaus, and make midlife your strongest chapter yet. 👉 Join me for Mastering Midlife—starting this Sunday. Don’t waste another year wondering why your body feels stuck. Learn how to work with your genetics, hormones, and metabolism instead of fighting them. ➡️ Sign up now at www.midlifemonth.com