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      

🦴 Your Bone Bank And Why Midlife Is Where It Gets Real Hello hello — welcome back to Midlife Mayhem. Quick update first: 🔥 Muscle Month is back on. 📅 March 29 – April 25 👉 www.musclemonth.com This is my favourite program to coach because we build muscle properly. And after today’s topic, you’ll understand why that matters more than ever. 🦴 What Is Your “Bone Bank”? Think of your skeleton like a savings account. You do most of your depositing before age 20. 👉 Up to 90% of adult bone mass is built by 18–20. 👉 Peak bone mass happens by 25–30. 👉 After that? You’re mostly maintaining… then withdrawing. Bones respond to load. Lift. Jump. Sprint. Carry. Muscle pulls on bone — and bone gets stronger. No load? No signal. 👧 Why Youth Matters (Even If You’re 50 Now) Childhood and teenage years are the aggressive investment phase. Modern kids: Move less Sit more Scroll more Bones don’t respond to scrolling. If little gets deposited early, withdrawals later become dangerous. 👩 Midlife: Where Withdrawals Accelerate Especially for women. When estrogen drops: Bone breakdown speeds up Rebuilding slows 10–20% bone loss can happen within 5–7 years post-menopause Layer in: Low muscle Chronic dieting Low protein Vitamin D deficiency High cortisol Sedentary habits And bone loss accelerates. 💉 Weight Loss Medications & Bone GLP-1 medications reduce appetite and body weight. They work. But physiology doesn’t care about marketing. Lose weight rapidly → reduce skeletal load → reduce bone stimulus. Add: Low protein Low calories Muscle loss No resistance training Now you’re accelerating bone loss. Is it inevitable? No. But it requires intention. And most people aren’t being coached on this. 🏢 Big Pharma Knows What’s Coming We already have drugs like: Prolia Fosamax And new osteoporosis drugs are in development. Why? Aging population. Sedentary youth. Rapid weight-loss pharmacology. I am not anti-medicine. I am anti-ignorance. Awareness changes behaviour. 💪 The Power Move Build muscle. Load bone. Eat enough protein. Maintain vitamin D. Train properly. Nobody builds muscle by accident. Gyms are full of people who never change because they have no strategy. Muscle building is a skill. And muscle protects bone. ⚠️ This Is About Independence Bone isn’t cosmetic. Hip fractures in older adults dramatically increase mortality within a year. This is about: Mobility Strength Longevity Quality of life Your bone bank is a 40-year project. You can’t go back to 14. But you can start now. 🔥 Muscle Month If you want to: Build muscle properly Protect your bones Train with strategy Stop guessing Join me. 📅 March 29 – April 25 👉 www.musclemonth.com Muscle does not happen by accident. And neither does strength in midlife. See you inside. 💪🦴

🔴 Red Light Therapy — The Bit Nobody Explains Properly Red light therapy is not one thing.   People hear “red light” and assume a face mask, a mat, a sauna, and a $3,000 panel are all just different price points of the same thing. They’re not. They are doing different jobs in the body. And if you don’t understand that, you either overspend… or you buy the wrong tool and feel disappointed. So here’s what actually matters. 🔬 It’s About Wavelength  When we talk about red light therapy, we’re really talking about specific wavelengths of light interacting with your mitochondria — your cellular batteries. That part is the same. What changes? How deep the light penetrates. 🔴 Red Light (630–660nm) This stays relatively superficial. It’s brilliant for: ✨ Collagen stimulation ✨ Skin texture ✨ Wound healing ✨ Post-procedure recovery That’s why face masks work. They’re not nonsense. They’re just skin-focused. But red light alone doesn’t reach muscle tissue in any meaningful way. 🔴⚫ Near Infrared (810–880nm) This goes much deeper. Now you’re influencing: 💪 Muscle recovery 🦵 Joint irritation 🧠 Nervous system regulation 😴 Sleep quality 🙂 Mood stability This is where things become systemic. If your goal is skin? Red light may be perfect. If your goal is recovery, inflammation reduction, deeper sleep, better resilience? You need near infrared. 🔥 And What About Infrared Saunas? Different again. Saunas use heat. Heat improves circulation and sweating. That’s thermal stress. Helpful? Yes. The same as mitochondrial signaling from red/NIR light? No. Sauna = heat adaptation Red/NIR = cellular signaling Completely different mechanisms. 📏 Coverage Matters More Than You Think A small mask treats a small area. A mat treats a local region. A panel or bed treats the whole body. And mitochondria don’t live just in your face. If you want: Better sleep Whole-body recovery Nervous system calming Systemic inflammation reduction Surface area exposure matters. This is why Kevin and I ended up with the larger setup. What started as scar support turned into something much bigger. Yes, his healing was remarkable. But what surprised us most? The sleep. The depth. The calm. The way training stopped feeling like it drained me and started feeling like it rebuilt me. That’s not magic. That’s improved cellular energy and lower inflammatory load. ⚠️ Important Reality Check Red light therapy is a support tool. It enhances recovery. It regulates the nervous system. It improves resilience. But it does not replace intelligent training. If you’re not: Stimulating muscle properly Eating adequate protein Managing recovery between sessions No amount of light will create the body you want. 💪 And That’s Why Muscle Month Exists We start March 29. This is not random workouts. This is structured hypertrophy training for midlife physiology. Inside Muscle Month we cover: How muscle actually builds in midlife How to stimulate it properly How to protect your joints How to recover intelligently How to create a body that gets stronger — without the bulk Red light can support recovery. Muscle changes your metabolism. If you want to build the foundation properly: 👉 www.musclemonth.com Let’s build the body that doesn’t need constant fixing. Joanne 💪

🤨 Three Topics That Should Never Be in the Same Episode (But Are) Today we’re talking about: Why women mysteriously stop growing leg hair as they age Why your estrogen patch might feel like it “stopped working” And why Taco Bell Supreme has sent my client to the ER every single time she eats it This is not a shock-value episode. This is a “your body is communicating very clearly and you should probably listen” episode. 🦵 Why You’re Not Shaving Your Legs Anymore (And Why That Matters) At some point — usually late 30s or 40s — many women notice: No stubble No sandpaper phase Weeks go by… and nothing grows It feels convenient. It also means something. What’s actually happening: Leg hair growth is driven by androgens (testosterone + DHT) As ovarian and adrenal hormone output declines, the signal weakens Hair follicles are signal-dependent, not loyal Growth slows → hair gets finer → follicles go quiet This process is called follicular miniaturization. Same biology as scalp hair thinning — just a very different emotional reaction. Why I care: Hair growth is a non-essential function. So is muscle. When your body stops prioritizing hair growth, it’s often signaling: Lower thyroid output Reduced circulation Insulin resistance Hormonal downshifts Which is exactly why “I lift weights and eat protein” is not enough to build muscle in midlife. You have to create the right internal environment. (Yes — Muscle Month teaches exactly that. More on timing below.) 🔄 Why Your Estrogen Patch “Stopped Working” This came up within an hour of recording. You start HRT → feel great → months later → bloodwork drops → symptoms creep back → “My patch isn’t working anymore.” Here’s the truth: 🧠 Hormones don’t act alone — receptors matter Hormones are keys. Receptors are locks. If the lock stops responding, it doesn’t matter how many keys you send. Estrogen receptors are: Active decision-makers Highly responsive to variation Easily bored by repetition When you place your estrogen patch in the same spot over and over, receptors can: Downregulate Reduce absorption efficiency Become less responsive locally Try this instead: Rotate thoughtfully: Lower abdomen → opposite side Upper outer glute → opposite side Change regions every 2–3 months This respects receptor biology, not just convenience — and many women see steadier bloodwork as a result. 🌮 Why Taco Bell Supreme Keeps Sending My Client to the ER This one’s funny… until it isn’t. My client: Eats Taco Bell Supreme Vomits violently Ends up in the ER Repeats the cycle This is not food poisoning. It’s a perfect biochemical storm. 🚨 The likely culprits: 1. Histamine overload Processed meats, cheese sauces, tomatoes, seasoning blends Common trigger in midlife, estrogen-dominant women Worse with gut permeability issues Symptoms can include: Nausea Vomiting Dizziness Rapid heart rate ER-level reactions (If wine suddenly wrecks you now — same category.) 2. Seed oils & emulsifiers Soybean oil, canola oil, stabilizers Increase gut permeability Let things into the bloodstream that don’t belong there Your immune system sees that and hits the panic button. 3. Gluten + FODMAP spice combo Even without celiac: Gluten increases zonulin Zonulin loosens gut lining Onion/garlic powders + spices irritate an already inflamed gut This can trigger mast cell activation and full-body reactions. 4. Gallbladder slowdown Estrogen slows bile release High-fat meals require strong bile flow Sluggish bile → nausea → vomiting So no — it’s not Taco Bell. It’s the context. 🧩 What Do Leg Hair, Estrogen Patches & Taco Bell Have in Common? They all point to the same truth: Midlife isn’t about being fragile — but it is less forgiving. You can’t ignore: Receptor biology Gut health Hormonal context Metabolic signals And you definitely can’t eat like a 22-year-old with a bulletproof liver anymore. 📣 A Quick Update: Muscle Month Muscle Month has been postponed. Not because I don’t love it — but because it requires: Me at home My full gym My full attention And I refuse to run programs half-present and stressed. 👉 New target start: end of March Dates will be updated at musclemonth.com (You now have extra time to decide if building muscle properly — not accidentally losing it — matters to you.) 🔗 Final Bits New website: joannelee.com Supplements are live on the site Programs are always rotating — check what’s open You can always email me: joanne@joannelee.com

Muscle Month starts Feb 16 — quick note before we dive in If you enjoy this podcast, please consider Muscle Month. I simply can’t do topics like this true justice in a short podcast. Muscle Month is where I teach the actual physiology behind muscle building, fat loss, and long-term health—properly, in context, and without fear-based nonsense. 👉 Join here: musclemonth.com (or joannelee.com) Midlife Mayhem Show Notes The Protein Panic: How Fear-Based Science Derailed an Entire Generation It was only a few years ago that we lived through the protein panic. Fear-based documentaries told us protein was going to kill us and that we should avoid it at all costs. Films like Forks Over Knives painted protein—especially animal protein—as inflammatory, cancer-causing, and reckless. At the same time, I was in a constant verbal battle with would-be clients asking me to write “new” vegan diets while also wanting to build muscle. (Yes. Build muscle… while eating leaves.) It was a fun time to coach. But seriously—people became genuinely terrified of protein. And now? The very same people are being told to eat gobs of it. No explanation. No accountability. Just a hard pivot. So if you feel confused, cautious, or unsure who to believe—you’re not wrong. You’re watching what happens when badly handled science gets turned into marketing. This episode breaks down the three biochemical villains that were used to scare people away from protein: TMAO IGF-1 mTOR Here’s what actually matters. 1) TMAO — the story that didn’t hold up The scary headline: “Red meat increases TMAO, and TMAO increases heart disease risk.” What was conveniently skipped: TMAO production depends heavily on gut bacteria and fiber Fish contains ~66× more TMAO than red meat, yet is consistently linked with better cardiovascular outcomes So no—TMAO is not a simple “protein = danger” equation. What actually helps if you’re concerned: Soluble fiber (can reduce TMAO production ~60%) Cruciferous vegetables & sprouts Resveratrol, garlic, berberine B vitamins, probiotics, vitamin D Translation: protein wasn’t the issue. Protein without plants might be—but that nuance didn’t sell documentaries. 2) IGF-1 — essential, not evil IGF-1 supports: connective tissue heart tissue brain health The fear came from animal studies suggesting lower IGF-1 may relate to longevity—without explaining that centenarians typically have normal IGF-1 but reduced sensitivity to it. Key facts that got lost: Resistance training raises IGF-1 Adequate protein supports IGF-1 Fasting naturally lowers IGF-1 Translation: IGF-1 isn’t something to eliminate. It’s something to cycle and balance. 3) mTOR — the muscle switch everyone loves to blame mTOR is the pathway required for: muscle protein synthesis repair and recovery Protein (especially leucine) and resistance training help activate it. Yes—chronically elevated mTOR without balance can be problematic. But that’s a constant-feeding, low-movement lifestyle issue, not a “protein is dangerous” issue. Your natural counterbalance is AMPK, activated by: exercise fasting glycogen depletion You’re meant to move between these pathways. Translation: mTOR isn’t the enemy. Misuse is. So what actually went wrong? A small amount of real science was: oversimplified taken out of context weaponized with fear And in many cases, the loudest voices had financial incentives tied to plant-based products. Protein was never the problem. The real issues were always the unsexy ones: ultra-processed food lack of fiber inactivity metabolic imbalance Final reminder — Muscle Month starts Feb 16 If this episode made you think “Oh… that explains a lot”, Muscle Month is where I teach this properly—with structure, timing, and application. You’ll learn how to: eat enough protein without fear trigger muscle-building pathways correctly stay lean while building strength stop trying harder and start getting results 👉 Join here: musclemonth.com (or joannelee.com) It won’t be back for a long time

Niacinamide, Amino Acids, and Why Source Confusion Doesnt Matter In today’s episode, Joanne dives into two simple, misunderstood products — one for skin and one for muscle — and explains why what something does matters far more than where it comes from. This is a practical, science-backed conversation about cellular biology, not marketing hype.   MUSCLE MONTH STARTS IN LESS THAN 2 WEEKS!  www.musclemonth.com ✨ PART 1 — NIACINAMIDE: SIMPLE, CHEAP, AND INCREDIBLY EFFECTIVE Joanne shares her personal experience using niacinamide powder as part of her nightly skincare routine — a product that costs less than $10 and has quietly delivered some of the best skin results she’s had. In this segment, you’ll learn: What niacinamide (vitamin B3) actually is Why it’s a cellular support nutrient, not a cosmetic trick Its role in NAD⁺ production, cellular energy, DNA repair, and inflammation control Why niacinamide improves: Skin barrier strength Hydration retention Redness and reactivity Texture and overall resilience (over time, not overnight) Joanne also explains why she prefers niacinamide in powder form, including: Greater stability No unnecessary fillers Fresh activation every time it’s mixed into a serum Complete control over dose She discusses her experience using niacinamide from The Ordinary, a company known for simple, single-ingredient products without inflated pricing or marketing noise.   Find it on Amazon for under $7 https://a.co/d/aWfMIJr 💪 PART 2 — PROTEIN, PLANT-BASED AMINO ACIDS & A COMMON MISUNDERSTANDING A listener question sparks the second half of the episode: If complete proteins come from animals, how can a plant-based amino acid supplement be high quality? Joanne breaks this down clearly and practically. You’ll learn: The difference between whole proteins and isolated amino acids Why plants are considered “incomplete” at the food level — but not at the amino acid level How amino acid supplements are produced using fermentation and purification Why once isolated, amino acids are chemically identical regardless of source Why muscle tissue does not care about labels, only: Total essential amino acids Leucine content Proper ratios mTOR activation Muscle protein synthesis This segment is especially relevant for: Midlife adults People with gut sensitivities Those struggling to hit protein targets Anyone losing weight and trying to preserve muscle 🧠 THE BIG TAKEAWAY Whether it’s skincare or nutrition, the mistake is the same: People judge the source instead of understanding the biology. Cells respond to: Vitamins they recognize Amino acids they can use Not branding, not buzzwords, not price tags. AMINO ACIDS for under $20 https://a.co/d/1TpEODX 🚀 PROGRAM CTA — MUSCLE MONTH If this episode resonated, Muscle Month is where these concepts are taught in depth and applied correctly. 🗓 February 16 – March 14 🎯 10 live coaching calls 🎯 Full access to Joanne for the entire month 🎯 Training, nutrition, and strategy 🎯 365-day access to a deep content library (50+ resources) If you want to: Preserve muscle during weight loss Understand leucine, mTOR, and protein strategy Stop guessing and start training with intention 👉 Learn more and join here: https://joannelee.com Supplements & education YouTube videos on amino acids, muscle, and metabolism

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.