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      

Energy Drinks, Gut Damage, Gallbladders… and Why Women Shouldn’t Train Like Men In today’s episode I cover two topics that came up in real conversations this week: energy drinks (especially in teens/20s) and a key Muscle Month training concept most people get wrong. Energy drinks: what’s the big deal? A client told me her doctor is seeing more gallbladder issues in young people, plus signs of gut lining irritation — and energy drinks keep showing up in the pattern. This isn’t fear-based content. It’s education. Why energy drinks hit hard: They’re not “just coffee” — caffeine can be coming from multiple sources, and people often stack it with coffee, pre-workout, and sometimes ADHD meds. If they’re sugar-based: blood sugar spike → crash → cravings → repeat. If they’re “zero sugar”: some sweeteners may affect tight junctions / gut barrier over time, especially with a low-fiber, processed diet. Add in acidity + carbonation and you’ve got a perfect recipe for reflux, nausea, bloating, and ‘my stomach is always off.’ The real problem: it becomes a daily habit replacing sleep, breakfast, hydration, and real food — aka borrowed energy. Training: should women train like men? Nope — and the “muscle is muscle” line is oversimplified. In Muscle Month, I explain how muscle fiber tendencies and fatigue patterns often differ, which changes: pacing rest times exercise sequencing how you build muscle efficiently (without grinding yourself into dust) Muscle Month starts Feb 16 If you want to actually learn how muscle is built (and train in a way that works for your body), join me: ➡️ www.musclemonth.com   Questions?  joanne@joannelee.com Coaching?  www.joannelee.com

Midlife Mayhem — Thyroid, Testosterone & Metabolism in Midlife In this episode of Midlife Mayhem, I’m talking about thyroid and testosterone — two topics I’ve covered before, but ones that came up for me personally this week in a way that highlights just how misunderstood midlife physiology still is. I was diagnosed with hypothyroidism over 15 years ago, and for me it was never just about weight. It showed up as fatigue, cold intolerance, Raynaud’s, dry skin and hair, brain fog, constipation — the kind of symptoms that slowly chip away at quality of life. The frustrating part is that the older we get, the more likely these issues are dismissed as “normal aging.” They aren’t. What came up in my recent labs was something many people don’t expect: I needed less thyroid medication, not more. That goes against the narrative most women are told — that once you’re on thyroid meds, you’re on them for life and the dose only ever increases. But when you understand that most thyroid hormone activation happens in the liver, it starts to make sense. If conversion improves and metabolic stress decreases, needing less can actually be a sign that the system is working more efficiently. That conversation naturally led into testosterone — another hormone surrounded by fear and outdated advice for women. Hormones don’t act in isolation. As estrogen and progesterone decline in midlife, women often tolerate and benefit from higher testosterone levels than they would have earlier in life. That support matters for muscle, insulin sensitivity, bone density, energy, confidence, and recovery — all of which feed directly back into metabolic and thyroid health. I also spend time clarifying why SLU-PP-332 has become one of my core metabolic tools in midlife. Despite being associated with an “estrogen-related receptor,” it is not hormonal and does not raise or lower estrogen or interfere with HRT. Instead, it works on metabolic pathways that regulate mitochondrial function, fat oxidation, and muscular endurance — the very systems that tend to decline with age, even when nutrition and training are solid. What makes SLU-PP-332 especially useful in midlife is that it doesn’t suppress appetite, force rapid weight loss, or override physiology. It improves metabolic efficiency — helping the body access fat for fuel more easily, supporting energy output, improving endurance, and making training feel productive again. In other words, it helps the body behave more like it did when it was metabolically flexible, rather than fighting against it. This episode isn’t about quick fixes or chasing numbers on a lab sheet. It’s about understanding how the system actually works, challenging outdated conversations, and choosing tools that support your whole body — muscle, metabolism, energy, and long-term health — not just one symptom. Products discussed: www.joanneleestore.com Next coaching program: Muscle Month starts Feb 16 — www.musclemonth.com Podcast topic requests: hello@joannelee.com

Episode Theme: Stop Obsessing Over Details — Create the Right Environment This episode was recorded fresh off my first Peak Week coaching call of the year, and something really stood out: People aren’t failing because they’re lazy or unmotivated — they’re stuck because they’re overthinking details instead of creating the right environment. This episode is about simplifying results by focusing on conditions, not perfection. The Core Idea Results don’t come from obsessing over tiny details. They come from creating the right environment. When the environment is right, you get flexibility. When it’s wrong, perfect execution won’t save you. Why Details Are Distracting You In Peak Week, people asked: “What if my chicken is slightly over?” “What if I don’t measure oil exactly?” “Can I swap this food for that food?” Short answer: I don’t care. Because: Fat loss is driven by environment, not precision Muscle gain is driven by stimulus, not gimmicks Progress stalls when people confuse accuracy with effectiveness What “Environment” Actually Means Environment = the conditions that make a result inevitable. Examples: Fat loss environment: Low insulin state High protein Calorie deficit Movement supports the process Muscle-building environment: Progressive overload Adequate protein Recovery and sleep Aging well environment: Low inflammation Consistent movement Food quality + hydration Details matter after the environment is correct — not before. The Gym Analogy (Why This Applies Everywhere) You can obsess over: foot position wrist angle bar choice Or you can: lift safely overload the muscle force adaptation Same rule applies to nutrition, habits, work, and relationships. Lipolysis Explained (Simply) Lipolysis = stored fat leaving the fat cell and entering the bloodstream You are either in lipolysis or you’re not This is an environment, not a calorie trick How GLP-1 medications work: They help create lipolysis by: slowing stomach emptying reducing appetite lowering insulin response That part works. But then comes the fork in the road. The Fork in the Road (This Is Critical) Once fat is released, two paths exist: Path 1: Optimized Outcome Resistance training Adequate protein Muscle is protected Metabolic rate stays higher Results are sustainable Path 2: The Common Mistake No movement Low protein Severe restriction Metabolic rate downshifts Weight loss slows, stalls, or rebounds Same environment. Very different outcomes. This is why some people “lose weight but don’t like the result.” Why This Isn’t Your Fault Most people were never taught: what metabolism actually is how muscle protects metabolic rate why restriction without movement backfires why stalls happen around weeks 4–6 Lack of results ≠ lack of discipline It’s usually lack of education and structure Victory Vault (Why It Exists) Victory Vault starts January 25 This is a 2-week coaching container where we: identify what you actually want to achieve in 2026 define the environment required choose 3 small commitments (not forever — just 2 weeks) create a written agreement you write for yourself This isn’t motivation. It’s clarity + execution. 👉 Join Victory Vault: www.yourvictoryvault.com Coaching With Me in 2026 If this episode even slightly resonated, this is exactly how I coach — live, in depth, and focused on understanding, not blind compliance. 👉 View my full 2026 coaching schedule: www.joannelee2026.com Final Takeaway Whatever you’re trying to change this year: Stop obsessing over details Stop chasing perfection Start asking one better question: “What environment do I need to create for this to work?” Once that’s right, everything gets easier.

🚀 Work With Me in 2026 Everything is now in one place: 👉 https://www.joannelee.com You’ll find: My full program schedule 90-Day Elite 1:1 Coaching Perfect Ten — a 10-month immersive mentorship, limited to 10 women only 🔐 Coming up next: The Victory Vault — January 26 to February 7 A two-week live coaching program I’m genuinely looking forward to coaching. I’ve got a few things I want to tighten up for 2026, and committing to the group makes all the difference. www.yourvictoryvault.com 🎙️ Food Sensitivities, Hormones & Change in Midlife This New Year episode covers two topics that hit hard in midlife: food sensitivities (why they show up, why they worsen, and what to do about them) — and why change is harder when there’s no obvious consequence. 🥗 Part 1: Food Sensitivities in Midlife Food sensitivities aren’t the same as allergies. They’re often delayed, more subtle, and can show up as: bloating, joint pain, skin flare-ups brain fog, fatigue, headaches, inflammation The big idea: it’s rarely “one bad food.” More commonly, it’s the terrain — especially a compromised gut lining (leaky gut). When digestion isn’t breaking food down properly and the gut barrier becomes more permeable, the immune system starts reacting to things it normally wouldn’t… which is why people sometimes feel like they’re reacting to everything. We also talk about why this gets louder in midlife: estrogen and progesterone decline affects gut barrier integrity, immune regulation, and inflammation control stress + poor sleep + processed food damage accumulate over time midlife doesn’t always start the problem — it removes the buffers that used to keep it quieter Where HRT Can Help HRT doesn’t “cure” food sensitivities, but it can improve the environment: better gut barrier support reduced inflammation signaling calmer nervous system (which matters for digestion) improved repair and recovery capacity I also share a real client example where food sensitivity testing improved significantly after dialling in HRT. 🔄 Part 2: Consequences, Identity & Why Change Doesn’t Stick Some behaviors change easily when there’s an obvious consequence. But the toughest habits to shift are the ones that aren’t costing you enough… yet. So the real question becomes: If it’s not “ruining your life,” why change it? Because the cost isn’t always external — it’s internal: self-trust self-respect liking who you are when no one’s watching That’s the work that creates real follow-through — and it’s exactly what we do inside The Victory Vault. 🔐 The Victory Vault 📅 January 26 – February 7 A two-week live coaching program focused on identity, follow-through, and becoming the person who succeeds — not the person who starts again. 👉 Details at https://www.yourvictoryvault.com

🎙️ Energy: Why You’re Tired, What Actually Makes Energy — and What Really Works I am just fine-tuning all the pages of my new website but it is live www.joannelee.com on there you will find the online coaching schedule for 2026, the one on one 90 Day Coaching Program and the 10 month Mentorship Program - A Perfect Ten The products mentioned in this podcast can also be found at www.joanneleestore.com and the video version of this podcast on YouTube @ joanneleecornish ....................................................................................................................................................................................... In this episode, we break down energy properly — not as a vague feeling, but as a biological process. Because “I’m tired” can mean a lot of different things… and treating them all the same is where people get stuck. In this episode, we cover: ⚡ Two Very Different Types of Energy Why feeling tired is not the same as having low cellular energy How the brain regulates fatigue based on stress, sleep, hormones, inflammation, and emotional load Why caffeine can make you feel energetic without fixing the real issue 🔋 Cellular Energy Explained (Without the Buzzwords) What ATP actually is — and why it matters for everything The real role of the mitochondria (not just “battery packs”) How mitochondria decide: Whether you burn or store fat How you adapt to stress and exercise How resilient your metabolism really is Why mitochondrial health responds to demand, not supplements alone 💤 The Non-Negotiables for Real Energy Why sleep quality and circadian rhythm matter more than most protocols How resistance training + steady Zone 2 movement signal mitochondrial growth Why overeating and poor food quality quietly sabotage energy in midlife How midlife changes the rules — without making results harder 💉 B Vitamins & B12 — When They Help (and When They Don’t) The role of B vitamins in energy metabolism Why B12 shots can be powerful for absorption issues and age-related decline Why feeling better on B12 doesn’t mean your mitochondria were “broken” When B12 supports the system — and when it’s masking something else 🧬 MOTS-c: Why It’s Marketed as an “Energy Peptide” What it means to be a mitochondrial-derived peptide How MOTS-c supports: Metabolic flexibility Glucose handling Insulin sensitivity AMPK (fat-burning, cellular cleanup) Why it’s often called an “exercise-mimicking” peptide The real-world issue: dose, cost, and compliance 🔒 5-Amino-1MQ: Protecting Energy at the Source Why NAD+ matters for mitochondrial energy production The problem with simply adding more NAD+ How NNMT drains NAD+ with age Why 5-Amino-1MQ works by protecting your own NAD+ Why energy improvements can be dramatic — and sustainable Why this approach works with the body instead of chasing stimulation 🧠 The Final Distinction That Changes Everything Feeling tired = a brain signal Low cellular energy = a capacity issue Why no peptide, vitamin, or injection overrides personal responsibility And why — when the foundations are in place — results can show up fast 🔗 Supplements Mentioned Available at: www.joanneleestore.com 5-Amino-1MQ SLU-PP-332 (As always: do your own research and understand why you’re using what you’re using.) 🚨 Program Updates & Calls to Action 🔐 Victory Vault Starts January 26 Identity, mindset, follow-through Becoming the person who succeeds — not just starting again 🔗 Full program schedule: www.joannelee2026.com All programs are designed to work in progression, covering body composition, metabolism, hormones, and behavior from A–Z. 💬 Coaching Options Group coaching programs (run once per year) Elite 90-Day 1:1 coaching Perfect 10 — a 10-month immersive mentorship for women only 📧 Contact: joanne@joannelee.com

Welcome to 2026 — and yes, I tried to turn this podcast into video… and of course it wasn’t simple. 🙃 The video version is still happening (YouTube: Joanne Lee Cornish) — but for now, it’s you, me, and my English accent. The Peak Week 5 Day Shred starts on Monday, yes THIS Monday - offered only once a year! Today’s Topics 1) The quiet truth about change You don’t hate your life… but you’re not really happy either. Thinking about change feels safer than acting — because acting makes it real. And the real fear often isn’t change… it’s what change would prove about you. My mantra for 2026: Overlearn so you don’t have to overthink. Clarity creates ease. Confusion creates stress. 2) Temporary states: when “good” becomes a problem A hard workout looks dangerous on paper: heart rate up, blood pressure up, cortisol up, inflammation up, muscle tissue damaged. But it’s healthy because it’s temporary. Your body runs on signals — and trouble starts when a signal becomes a lifestyle: Cortisol is useful (mobilizes energy) — until it never comes down. Inflammation is repair — until it never resolves. mTOR (build) and AMPK (breakdown/cleanup) are both essential — but neither should be “on” all the time. Temporary = adaptive. Chronic = destructive. Quick Self-Check If it’s working: better sleep, stable mood, improving performance, flexibility. If it’s chronic: rigidity, anxiety, stalled results, constant effort for diminishing returns. Programs ✅ Peak Week: 5-Day Shred www.5dayshred.com Starts ON Monday (Jan 12) First coaching call: Sunday, Jan 11 A full reset week where you follow the plan and stop overthinking. ✅ Victory Vault www.yourvictoryvault.com Starts Jan 26 Two-week mindset + identity program to remove what’s blocking your consistency. Join here: www.yourvictory.com

🎙️ Episode Notes: The Habit Formation Curve — Why It Gets Hard Before It Gets Easy In this episode, we break down why habits feel hardest right before they actually stick — and why so many people quit at exactly the wrong moment. Most of the anxiety around goals, body composition, or behavior change doesn’t come from lack of effort. It comes from not understanding how habit formation actually works. I introduce a concept known as the habit formation curve (sometimes called the power curve of habit building). Early on, effort is high, results are inconsistent, and every action requires conscious decision-making. This is normal. Your brain is actively overriding old patterns, which is metabolically expensive. The confusion happens in the middle phase — when you’re still showing up, but the excitement has worn off and things don’t feel easier yet. This is where many people assume something is wrong. In reality, this phase is where stabilization begins. Research shows that effort doesn’t gradually decline. Instead, it drops suddenly, very late in the process — often when you’re already 90–95% of the way through building the habit. Most people quit just before this point, not because they failed, but because things feel boring. Boredom isn’t a warning sign. It’s a signal that routines are settling, blood sugar and energy are stabilizing, and the nervous system is adapting. This is the phase no one explains — and the one that matters most. We also explore why the brain resists change, how repetition without renegotiation turns behavior into default, and why ease comes from consistency held long enough — not motivation, intensity, or trying harder. This episode offers a preview of the deeper conversations we have inside Victory Vault, a once-a-year program designed to help you identify what’s keeping you stuck, clarify who you want to become, and build habits that no longer cost you energy. 🔓 Programs Mentioned Victory Vault 🗓 Starts January 26 | 2-week program 👉 www.yourvictoryvault.com 5-Day Peak Week Shred  January 12 -17 A short, strategic reset for body composition and momentum 👉 www.5dayshred.com If things feel hard right now, you’re likely not failing — you’re just not finished.   Joanne@joannelee.com

Exercise as a Tool: Cardio, Bias, and What Actually Works Exercise is a tool — and we’ve used it very differently over the decades. Think about it: In the 1950s, “exercise” wasn’t really a thing the way it is now. People moved, they danced (my parents and grandparents were ballroom dancers), but it wasn’t packaged as “workouts.” Then we got the eras: 70s/80s/90s: jogging + long, steady-state cardio 2000s: long-duration cardio gave way to “more intense” HIIT + Peloton era: quick, sweaty, efficient Now: thankfully… the emphasis is finally where it belongs — resistance training But that leaves people wondering: ✅ Where does cardio fit now? ✅ Do I need it? ✅ What kind? How much? ✅ Is HIIT better than steady state? ✅ Should I walk more? Let’s make it simple: it depends on the goal — and the timeline. 🔧 Coaching Without Bias One of the biggest problems in fitness is that people coach from bias. Meaning: They coach what they personally like… not what the goal actually requires. Example (and yes, people hate me saying this): If your goal is muscle gain and you tell me you do Pilates and yoga five days a week… I’m going to say: “Great… wrong tool.” Not saying don’t do it. Just saying don’t expect it to build muscle. It’s like my teenage swimmers: If they want to be better at swimming, am I going to put them on a treadmill for an hour? No. Wrong tool. The right tool depends on the goal — not your preference. 🏋️ Resistance Training: The Right Tool for Midlife Resistance training isn’t just about aesthetics. It’s foundational for midlife health because muscle is not “just muscle” — it’s metabolic, structural, protective tissue. But today’s focus is cardio — because cardio has become confusing. And it’s confusing because the “best cardio” has changed every decade… mostly due to trends and preference. So here’s how I coach it: ⏳ The First Question I Ask: “How long have we got?” The number one reason diets fail is unreasonable expectations. So when someone says: “I want to lose 30 pounds in 6 weeks…” I’m not going to cheerlead that. I’m going to coach reality. Because the plan depends on timeframe. 🎯 Short-Term Fat Loss: Nutrition Does the Heavy Lifting If the goal is short-term (days to a few weeks), cardio is rarely the main tool. Example: my Peak Week / 5-Day Shred. It’s a 5-day diet + 7-day program with 4 coaching calls and people drop weight fast — but there’s no exercise requirement. Because if the goal is fast results: nutrition creates the environment quickest cardio doesn’t move the needle much in 5 days and adding lots of cardio often makes people hungrier and less compliant And once you push beyond about 30 minutes, cardio can increase appetite for many people. So in short-term phases, the question becomes: “Is the juice worth the squeeze?” If cardio makes you hungrier and less compliant, it can work against the result. 🧱 Long-Term Results: Exercise Becomes Non-Negotiable If the goal is long-term fat loss and keeping it off, exercise matters a lot more. Here’s something fascinating: Multiple long-term weight loss studies (people maintaining results 2+ years) show a consistent theme: The vast majority of long-term successful maintainers walk a lot. And the data tends to land around this: ✅ ~350 calories/day burned through exercise (as an average) Not every day has to be exactly 350 — it can average out: some days 250 some days 500 but roughly… it balances out. This is one of the most realistic, sustainable “maintenance” targets I’ve ever seen. 🍕 Want to “Out-Exercise” Nutrition? Two other studies looked at this question: “If I don’t want to manage food very tightly… how much do I need to exercise?” Answer: 🔥 roughly 770–800 calories/day burned through exercise every day That’s a lot. Even walking, that can mean hours — daily — forever. And eventually: ankles, knees, hips, back… something complains. So yes, you can try to outwork your diet… but it’s not a long-term strategy for most people — especially in midlife. ✅ The Real Lesson: Use the Right Tool for the Job This episode comes full circle to one point: You might enjoy an exercise. You might prefer a style of training. But… Is it the right tool for your goal? And that’s the part many people don’t want to face — because it requires giving something up, changing routines, dropping comfort habits, and choosing what works. Exercise has to be part of your long-term life — not just a short-term “fat loss phase.” Find what you can commit to… but make sure it actually matches your goal. 📌 Programs & Links 🗓 Full 2026 Coaching Schedule: 👉 www.joannelee2026.com 🔥 Peak Week / 5-Day Shred Starts January 12 👉 www.5dayshred.com 🎟 Use code PEAK before Jan 1 for the discount 🧠 Victory Vault Starts January 26 👉 www.yourvictoryvault.com 🎄 Closing This episode was recorded during Christmas week, but I’m likely releasing it between Christmas and New Year. If you celebrate Christmas — I hope you had a wonderful one. And if you’re currently doing that post-holiday “what did I eat?” panic… Relax. It’s done. You’re fine. The new year is here — and if you want the ideal runway into 2026: Start with me on January 12… and let’s build momentum all the way through the year.

🎙️ Can You Train With Osteoporosis? Running, Bone Strength & Why Calcium Alone Doesn’t Work Recorded on Christmas Eve 🎄 Before we dive in, I want to wish you a very Merry Christmas. Wherever you’re listening from, take a moment to look around and be grateful for what’s right in front of you. I’m incredibly grateful for all of you who listen to this podcast — it started as an extension of Victory Vault and is now heading into its second year, which still blows my mind. 🦴 Episode Overview If you’ve been told you have osteopenia or osteoporosis, you were probably also told to be careful, move less, avoid lifting heavy, and maybe just go for walks. That advice sounds safe — but it’s often the fastest way to lose more bone. In this episode, I cover: Whether you can (and should) train with osteoporosis Why running is not the bone-building solution people think it is Why calcium alone doesn’t build bone How bone actually adapts — and what it responds to 🔑 Key Takeaways Yes, you can train with osteoporosis — but how you train matters Bone is living tissue and responds to force, not just movement Progressive resistance training is one of the most powerful tools for bone health Running may help maintain bone, but it rarely rebuilds it — and it does very little for the spine or upper body Calcium is a raw material, not a builder — without mechanical loading, it won’t go where you want it Nutrition and hormones (protein, vitamin D, K2, estrogen, cortisol) play a supporting role — not the leading one Bone is built by demand, not fear. 🚀 Programs Coming Up If you’re listening as we head into the new year: 🔥 Peak Week – January 12 A short, intense reset and an excellent entry point into my coaching 👉 www.5DayPeakWeek.com 🏛️ Victory Vault – January 26  www.yourvictoryvault.com Deep education, structure, and understanding of how your body actually works You can view the full program schedule at: 👉 JoanneLee2026.com Midlife isn’t a downhill slide — it’s an opportunity. With the right information, it can be the strongest phase yet. Have a wonderful Christmas, and I’ll see you in the new year.

☕ Adenosine, Coffee & Why Tiredness Is Supposed to Happen Midlife Mayhem Podcast It’s Christmas week 🎄 and just a few weeks until my programs begin for the new year. If you’d like to see my full 2026 schedule, you’ll find it at: 👉 www.JoanneLee2026.com 🚀 Programs Starting Soon 5-Day Peak Shred 📅 January 12–18 A powerful 5-day reset with: Coaching calls Structure Momentum Yes, weight loss — but so much more than that January is the only time this program is running early in the year. 👉 www.5DayShred.com 🎟 10% off if you join before Jan 1 Use code: PEAK Victory Vault 📅 Starts January 26 | Runs for 2 weeks A once-a-year program focused on: Identity Standards Discipline Who you need to be to achieve what you want This is not goal-setting. This is doing the internal work that makes goals inevitable. 👉 www.YourVictoryVault.com The Perfect 10 (Applications Open) 🗓 Starts March 1 A 10-month immersive coaching experience for 10 women who want: High-level coaching Long-term consistency Deep, aggressive support If you’re interested, email me to discuss fit and details. 🎙 Episode Topic: Adenosine, Coffee & Energy in Midlife This episode came about very organically — a stale cup of coffee on my desk and a realization that I haven’t really talked about adenosine, and you cannot talk about coffee without talking about adenosine. So today we’re winging it — and breaking this down in a way that actually makes sense. 😴 Why We Naturally Get Tired as the Day Goes On Adenosine is the system that controls natural tiredness. It builds up in the brain the longer we’re awake. Not because the body releases it intentionally — but because it’s a by-product of energy use. Every time your brain works, thinks, focuses, or stays alert, it burns energy. That energy currency is called ATP (adenosine triphosphate). As ATP is used, adenosine accumulates. As adenosine builds up, it attaches to receptors in the brain — and once enough of those receptors are occupied, the message is clear: It’s time to slow down. That heavy-eyed feeling in the evening? That drop in motivation? That “I just can’t do one more thing” sensation? That’s not weakness. That’s adenosine doing its job. ⚡ How Coffee Actually Works (and What It Doesn’t Do) Caffeine does not give you energy. It does not fix fatigue. What caffeine does is block adenosine receptors. Adenosine is still present — but it can’t attach. So the brain doesn’t receive the tiredness signal. You don’t suddenly have more energy. You’ve just silenced the message that says you’re running low. That’s why coffee can make you feel: Alert and exhausted Wired but tired Fine initially… then crash later 🔄 Cortisol vs Adenosine: The Push–Pull Adenosine slows us down. Cortisol wakes us up. Cortisol naturally rises in the morning — that’s normal. That’s why cortisol is typically tested between 7–8am. When caffeine is added on top of that morning cortisol rise: Adenosine is blocked Cortisol is stimulated For some people, this feels like clean energy. For others — especially in midlife — it feels like anxiety, jitters, or overstimulation. The difference usually isn’t the coffee. It’s what the nervous system was already dealing with before the coffee arrived. ☕ Why Coffee Tolerance Builds When adenosine receptors are blocked repeatedly, the brain adapts. It simply says: “If these receptors keep getting blocked, we’ll make more of them.” So over time: The same coffee stops working You need more to feel the same effect Skipping coffee feels awful Nothing is broken. This is normal neurological adaptation. 🚫 What Happens If You Suddenly Quit Coffee If you stop caffeine after years (or decades) of use: All those extra adenosine receptors are suddenly available Adenosine floods the system This is why people feel: Heavy Foggy Achey Like they’ve been hit by a truck This phase does pass, but in midlife it often takes longer than expected. 🦋 Thyroid Medication & Coffee (Especially T3) This is why thyroid meds are advised to be taken away from coffee: Absorption Coffee reduces thyroid hormone absorption in the gut — especially T3. Stacked stimulation Thyroid hormone already speeds things up. Coffee blocks adenosine and pushes cortisol. Together, this can feel like: Wired mornings Anxiety Shakiness Big afternoon crashes Many women become more sensitive to thyroid medication in midlife, even if they’ve taken it for years. If that sounds familiar, it’s worth exploring. ☕ Why People Respond So Differently to Coffee Some people feel nothing at all → long-term tolerance Some can’t tolerate even a sip → high stress load, already elevated cortisol Some can drink coffee before bed → but sleep quality is still affected Coffee isn’t about stimulation. It’s about how the brain manages adenosine — and how that interacts with cortisol and thyroid. 🎯 Final Thought Coffee works by blocking adenosine. Adenosine is what naturally calms us and winds the day down. When that balance is disrupted — especially in midlife — we don’t get a smooth landing. We get wired mornings… and hard crashes later. 🔜 Coming Up Next Next episode: Food sensitivities and how they change in midlife 🎄 If you celebrate Christmas, I wish you a wonderful one. ✨ And every joy, every blessing, and great health moving into 2026. — Joanne

In this episode, Joanne connects several conversations that are often discussed separately — facial fat loss, muscle loss, grip strength, hormones, and rapid weight loss — and explains why they’re all part of the same biological picture in midlife. Rather than treating these changes as isolated or cosmetic issues, this episode explores what’s really happening underneath: estrogen decline, rising myostatin, changes in muscle quality, and the body’s response to its environment. Joanne also addresses recent criticism around rapid weight loss and explains why context, duration, and intention matter far more than the label. In this episode, we cover: Facial fat & muscle loss Why facial fat loss accelerates with age — even without weight loss How estrogen protects facial fat, skin thickness, and structural support Why rapid weight loss can amplify facial aging when muscle isn’t preserved The role of muscle tone and connective tissue in facial appearance Why facial fat doesn’t always return proportionally with weight regain Grip strength as a health marker Why grip strength is one of the strongest predictors of aging, independence, and longevity How grip strength reflects total-body muscle health, not just hands The role of fast-twitch muscle fibers and why they disappear first with age How rising myostatin makes muscle harder to maintain in midlife Why estrogen loss worsens muscle breakdown and neuromuscular efficiency Why grip strength often declines before visible muscle loss The shared biology: estrogen & myostatin How estrogen suppresses myostatin and supports muscle preservation Why midlife changes create a more catabolic environment How muscle loss, facial aging, and strength decline are biologically linked Rapid weight loss — and why context matters Joanne responds to criticism she received online for discussing rapid weight loss while also running Peak Week – the 5-Day Shred. She explains: Why prolonged restriction is the real problem — not short, strategic interventions Why Peak Week is five days only, by design That people don’t join Peak Week just to lose weight People come to Peak Week to: Reset habits Re-establish structure and momentum Get back “in the groove” Experience the energy and accountability of a focused group And yes — to see results that are guaranteed Weight loss is not the only reason Peak Week works — it’s simply a predictable outcome when the body is placed in the right environment. Why Peak Week works — every time Joanne explains why Peak Week has such a high repeat rate: Nearly everyone comes back again and again Not because it’s extreme — but because it’s effective, structured, and supportive During Peak Week: There are 4 coaching calls in 6 days Topics go far beyond weight loss It’s an opportunity for Joanne to coach in real time, not just deliver a plan She shares a real example: A woman who had been eating well and training consistently — without losing a single pound — joined Peak Week and lost 10 pounds. Not because her body was “broken,” but because it finally experienced the right environment. Most people aren’t failing. They’re just not in an environment that allows their body to respond. Final takeaway Midlife results — whether that’s fat loss, muscle preservation, facial aging, or strength — aren’t about willpower. They’re about biology, hormones, and environment. Create the right environment, and the body responds. Every time. 🔔 Call to Action Peak Week – The 5-Day Shred Starts January 12 👉 www.5dayshred.com

What Compounding Pharmacies Actually Do — Why December 31st Matters — and the GLP-1 Confusion Explained Before we talk about December 31st, the FDA, or compounded weight-loss medications, this episode starts with something most people misunderstand: What compounding pharmacies are actually for. Joanne begins by explaining the original and ongoing role of compounding pharmacies — using hormone replacement therapy (HRT) as a clear, long-standing example — before addressing why compounded GLP-1 medications existed temporarily and why that chapter is now closing. This context matters, because without it, everything happening right now sounds dramatic when it really isn’t. 🔍 What’s Covered in This Episode 🧪 What Compounding Pharmacies Actually Do Why compounding pharmacies exist in the first place How compounding is meant to customize medication, not replace FDA-approved drugs A clear explanation of compounded HRT, including: Doses that do not exist in FDA-approved products Patients who need amounts between standard commercial doses Delivery methods or formulations that FDA products don’t offer Why testosterone for women is commonly compounded Why compounded HRT continues to be appropriate and legal: because FDA products cannot meet every individual dosing or formulation need ⚖️ How GLP-1 Compounding Was Different Why compounded GLP-1 medications were legally allowed during shortages How compounding pharmacies were permitted to fill a supply gap, not a medical customization gap Why this was always intended to be temporary The difference between individualized medical compounding and mass-market convenience compounding 📆 Why December 31st Matters What actually changed when GLP-1 shortages ended Why compounding pharmacies were given a wind-down period Why December 31st became a common operational cutoff Why this is not a ban, crackdown, or conspiracy — but a return to standard FDA rules 🧠 What This Means Going Forward Why compounding still exists — but within narrow, patient-specific boundaries Why GLP-1 mass compounding no longer fits the legal definition once supply stabilized How fear-based “stock up now” messaging misses the point Why medication can be a tool — but not a substitute for education, physiology, and behavior 🩺 Personal Update Mentioned in the Episode Joanne also shares her recent reaction to a change in her thyroid medication, using it as a real-world example of why individualized dosing matters — and why nuance in medicine is often lost in online conversations. 📅 Program Dates for 2026 All program dates for 2026 are now set. View the full schedule here: 👉 www.joannelee2026.com 🧬 One-on-One Peptide Consultations If you’d like to book a private consultation regarding peptide use, you can contact Joanne directly: 📧 www.5dayshred.com 🧠 The Victory Vault A foundational program covering body composition, decision-making, and long-term success. 👉 www.yourvictoryvault.com These programs give you a clear feel for how Joanne coaches before stepping into more advanced or longer-term work. 🎧 Final Thought This episode isn’t about losing access — it’s about understanding how compounding was meant to work, why GLP-1 compounding filled a temporary gap, and why returning to clear boundaries actually protects patients. Clarity beats panic. Education beats outrage.

Today’s episode was sparked by a Medscape article that immediately grabbed my attention. The headline essentially said that set point weight does not seem to decrease with the use of GLP-1 medications. If you’re taking Semaglutide, Tirzepatide, or any of the current weight-loss medications, that line alone is enough to make your heart skip a beat. For many people, these medications have felt like the first time in their lives that their hunger was quiet, their cravings were manageable, and their weight finally responded. So when you hear that set point may not actually change — that the body might be waiting to crawl right back to its original weight — the fear becomes very real. But like most things in physiology, the headline didn’t tell the whole story. And that’s what this episode unpacks. What Set Point Actually Is — And Isn’t Set point is often described as the weight your body “likes” to sit at, but that’s far too simplistic. Your body isn’t trying to sabotage you; it’s trying to protect you. Deep in your brain — specifically the hypothalamus — you have a kind of metabolic thermostat. It constantly monitors hormones, nutrient availability, inflammation, hunger cues, stress levels, and even the kinds of foods you routinely eat. All of this information is used to determine what weight range the body feels safest maintaining. When you drop below that range, or lose weight quickly, the brain interprets it as a potential threat. Hunger rises. Cravings intensify. Food becomes more rewarding. Energy levels dip. Your metabolism slows. Your movement decreases without you even noticing. These aren’t character flaws — they’re ancient survival mechanisms. And here’s the part that matters most: your set point is not permanent. It adapts based on your physiology. Your environment. Your habits. Your muscle mass. Your food quality. Your inflammation levels. Your stress. Your sleep. Your blood sugar stability. Your set point can shift up or down — but it doesn’t shift just because you lost weight. It shifts when the biology underneath the weight changes. So Where Do GLP-1 Medications Fit Into All of This? GLP-1 medications do something incredibly powerful: they create the feeling of a lower set point. Hunger drops. Fullness increases. Cravings go quiet. Food stops dominating your thoughts. You feel in control. You naturally eat less because your biology finally lets you. But it’s critical to understand why this happens. GLP-1s don’t magically reset the metabolic thermostat. They simply turn down the noise that makes weight loss nearly impossible for some people. They reduce hunger signals, slow digestion, balance blood sugar, dampen reward-driven eating, and improve certain hormonal pathways. While you’re on the medication, your body behaves as though it has a lower defended weight. You’re in the zone. You’re losing weight. Everything feels easier. But — and this is exactly what the Medscape article was pointing to — once the medication is removed, the underlying system is still the same. If the physiology that created the higher set point hasn’t changed, the body will start nudging you back up toward where it felt safe before. Hunger returns. Cravings return. The pace of eating speeds up. You start thinking about food again. You don’t get as full as quickly. The thermostat simply goes right back to its previous setting. This is why so many people regain weight after stopping GLP-1s. It isn’t because the medication “stopped working.” It’s because the set point didn’t shift, and the hunger cues were only being temporarily managed. So What Does Lower a Set Point? This is where physiology and lifestyle meet. If you want the weight to stay off — with or without medication — your biology has to change in ways that make your brain feel safe at a lower weight. And that doesn’t come from being hungry. It comes from being metabolically supported. Muscle is one of the biggest drivers. The more muscle you carry, the more efficiently you handle glucose, the more stable your metabolism becomes, and the less defensive your body is about holding fat. Protein intake matters for the same reason — it improves satiety, stabilizes cravings, and helps maintain lean mass. Movement — especially strength training — tells the body, “We’re active, we’re strong, and we are not in a famine.” That’s when your metabolism relaxes and your appetite becomes more biologically appropriate. Blood sugar stability matters enormously. When glucose swings up and down, cravings and hunger spikes follow — and your body fights to get back to the heavier weight where it felt more stable. Even inflammation plays a part. A highly inflamed body is a defensive body. It clings. It protects. It stores. Lower inflammation sends the opposite signal: we’re safe, we’re nourished, we can let go. None of these changes come from medication alone. The medication simply gives you the breathing room — the quiet — to build the habits that actually shift your biology. So… Was Medscape Right? In a way, yes. GLP-1 medications don’t appear to lower the set point by themselves. But the interpretation matters. It doesn’t mean GLP-1s are ineffective. It doesn’t mean you’re doomed to regain weight. It doesn’t mean the medication “failed.” It simply means this: GLP-1s press pause on the hunger drive long enough for you to build the habits that actually lower your set point for good. This is why coaching, education, nutrition, movement, sleep, and stress regulation matter so much during GLP-1 use. Because the medication lowers the volume, but you build the new metabolic environment. And when the metabolic environment changes, the set point changes. When the set point changes, the weight stays off. If You’re Using GLP-1s Right Now — Or Planning To — You Need Support You need someone to teach you the physiology, guide your nutrition, protect your muscle, structure your training, and make sure you are lowering your set point while the medication gives you the space to do it. This is exactly what my programs are designed for. My January programs and my 10-month elite mentorship (beginning March 1st) are for people who want the science, the clarity, and the plan — not the fluff. You can learn more at: 👉 www.JoanneLee.com And if you want to ask me anything personally, or you’re trying to figure out the best way to use GLP-1s without falling into the regain cycle: 📩 Email me directly at joanne@joannelee.com

Testosterone therapy is exploding in popularity, especially among midlife women — but how you take testosterone dramatically affects how it works in your body. In this episode, Joanne breaks down the three major delivery systems — transdermal creams, oral lozenges, and injections — and explains why some women are now being told they’re “poor absorbers” and switched to oral or injectable forms. You’ll learn: Why women may not respond to topical testosterone (and why “poor absorber” is often misdiagnosed) How creams differ from orals in absorption, side effects, and DHT conversion Why oral lozenges feel strong quickly — and the real reason they spike DHT Why injections seem aggressive but actually deliver the smoothest hormonal profile Which delivery system works best depending on your goals, symptoms, and physiology How men differ in absorption and why some men do brilliantly on gels while others might as well bathe in them How dosing, metabolism, and estrogen/testosterone balance influence results How to talk to your provider about choosing the right method This episode is a must-listen for any woman navigating midlife hormones — and for men who want to understand why their therapy may or may not be working. 💉 Delivery Systems Explained Joanne breaks down: 1. Transdermal Creams Gentle, steady, least DHT-converting Great for subtle libido, mood, strength improvements Why absorption varies wildly between women When creams are not enough 2. Oral Lozenges Fast-acting, potent, and sharp More likely to spike DHT Why these are often a solution for “non-responders” — but come with caveats The classic “love it or hate it” delivery method 3. Injections The smoothest and most predictable system Lowest DHT spikes compared to oral Best for consistent energy, stable mood, and strong results Why smaller, more frequent microdoses are often ideal for women 🔥 Who This Episode Is For Women feeling under-dosed or inconsistent on testosterone cream Women newly prescribed oral testosterone and unsure what to expect Anyone concerned about androgenic symptoms like acne, hair shedding, or irritability Men frustrated with gels or creams Anyone navigating TRT/HRT and wanting real science without fear or fluff 👀 Want More Like This? This episode is part of Joanne’s in-depth midlife education series. If you love detailed, physiology-first coaching — not surface-level soundbites — you’ll love what’s coming next. 🌐 Explore the New Website My brand-new website is live (not fully finished, but go have a peek): 👉 www.joannelee.com This is where all upcoming programs, courses, podcasts, and resources will live.