Midlife Mayhem – Détails, épisodes et analyse

🎙️ Podcast Episode: Stubborn Fat, Gout, and an Estrogen Patch Surprise

Hey guys, today is February 19th, and I’ve got a packed episode for you. We’re going to break down stubborn fat—that frustrating fat that seems resistant to exercise and diet. Plus, I’ll share a personal story about gout that surprised us, and an unexpected reaction I had to an estrogen patch. Let’s get into it!

Muscle Month March 10 - April 6 www.musclemonth.com 

Nutrition, workouts, lots of gym time, the actual science of muscle building. Men vs Women, muscle memory, muscle protein synthesis, Mtor and Ampk, gaining muscle whilst losing fat - and why most people can never do it :(

🧑‍⚕️ Gout: Sometimes It’s Not the Food

Let’s start with my husband Kevin’s experience. He’s got hardware in his ankle from an old motorcycle accident, and we thought his recent pain was related to that. He’s had gout before, but this time there was no swelling—just sharp pain in his ankle, knee, and hip.

Turns out, uric acid was through the roof—it was gout after all. But he doesn’t drink, doesn’t eat red meat, and his diet is clean. We dug deeper and found out two things:

• Niacin (which he was taking for cholesterol) can trigger gout.

• Diuretics (which he was still taking from an old blood pressure prescription) can also trigger gout.

He stopped both, upped his water intake, and within 48 hours, he ditched the cane and felt 70% better. Lesson? Check your meds and supplements—gout isn’t always about diet.

🔥 Stubborn Fat: Why That Lower Body Fat Won’t Budge

Now, onto stubborn fat—particularly that lower body fat in women or love handles/midsection in men. It’s that fat that stays put no matter what you do. Here’s why:

Fat cells have two types of receptors:

• Alpha Receptors (The Brake) – Slow fat breakdown

• Beta Receptors (The Gas Pedal) – Speed up fat breakdown

When you exercise, adrenaline triggers fat breakdown. If your fat cell is beta dominant, you burn fat easily. But if it’s alpha dominant (like lower body fat for many women), it hits the brake instead.

🔑 The Key Issue? Insulin.

High insulin excites those alpha receptors. If you’re insulin resistant or have elevated insulin, stubborn fat gets even more stubborn.

📊 What You Can Do:

• Get your fasted insulin checked – Aim for under 10; ideally under 6 for fat loss.

• Lower carbs, manage stress, and get better sleep to reduce insulin levels.

• Don’t rush into supplements like yohimbine or stimulants like ephedra or clenbuterol—they can be risky.

💊 Estrogen Patch Drama

I’m on HRT (Hormone Replacement Therapy) and use an estrogen patch. Usually, all is well. But last month, I picked up a different brand (Mylan instead of Lylana), and within 2 days, I was a balloon.

I felt bloated, swollen, my chest was sore, and my skin felt stretched. Turns out, same dose—different brand, but not the same experience. I switched back to Lylana, and everything went back to normal.

Lesson for the Ladies: If you start HRT and feel awful, it might just be the brand, not the therapy itself. Speak up.

💪 Upcoming Program: Muscle Month

Starting March 9th (or the following week), I’ll be running Muscle Month. It’s live with 3 Zoom calls a week, workouts, nutrition, and all my tips. You’ll learn more about building muscle than 98% of trainers out there.

If you’re interested, check out www.musclemonth.com .

🎧 Final Takeaways:

• Gout? Check your meds—Niacin and diuretics can be triggers.

• Stubborn fat starts with insulin control—Get your fasted insulin under 10.

• HRT patches? Brand matters. Ask for what works for you.

Alright, that’s it for today. Until next time—be good!

— Joanne

Happy winter!  well at least its official here in Idaho where we work up to 8"

Before going out to shovel our driveway, I was running on my treadmill, listening to my own recordings from The Victory Vault - its too good not to share

This is just one recording from the program and if you love it you can take the program at any time by going to www.yourvictoryvault.com 

Here are the notes to accompany the recording - read to the bottom for the homework :)

Obstacles: The Gateway to Progress

When you’re moving toward a goal, you’re creating a new path. That path isn’t clear yet. It’s going to have obstacles—some you can already see, others will appear as you go. These obstacles aren’t just inconveniences; they are essential parts of the journey, forcing growth and offering opportunities to refine your strategy and mindset.

How We Handle Obstacles

When we encounter an obstacle, we typically react in one of three ways:

1. Turn Around: We retreat, going back to familiar but unproductive habits. This leads to the same goal appearing on our list year after year.

2. Sit Next to It: We complain, blame, or wait for the obstacle to move itself. Meanwhile, the obstacle grows, often accumulating more challenges alongside it.

3. Go Through It: We tackle the obstacle, learning and growing in the process. This is where real progress happens.

Obstacles won’t go away by themselves. If ignored, they only grow more intimidating. Facing them directly is the only way forward.

Obstacles are Opportunities

Every obstacle you encounter contains a lesson or an opportunity. Think back to a time when you overcame a significant challenge, whether it was personal, financial, or professional.

• How did life improve once you got past it?

• How did it change you?

The truth is, life often becomes better after we navigate obstacles. As Benjamin Franklin said, “The things which hurt, instruct.” Obstacles teach us resilience, adaptability, and creativity.

The Power of Perception

How you view an obstacle determines its impact. The obstacle itself isn’t the problem—your perception of it is.

• Perceptions can distort reality, making problems seem bigger or more overwhelming than they are.

• Objectivity is the solution. Remove yourself from the equation. Imagine the obstacle is happening to someone else. How would you advise them?

This shift in perspective can make the obstacle seem smaller, less intimidating, and easier to address.

Obstacles Illuminate Solutions

Here’s a key insight: The obstacle is often the answer.

• A health obstacle reveals areas of your life that need change.

• A financial obstacle highlights spending habits or earning potential that needs adjustment.

• A plateau in progress shows you where your strategy might need tweaking.

Obstacles don’t just block the path—they help you refine it.

Small Actions, Big Results

Overcoming obstacles isn’t about massive, exhausting effort. It’s about consistent, intentional actions:

1. Be Present: Focus on the moment. Ask yourself, “What’s the best thing I can do right now?”

2. Take Small Steps: Finagle your way through the obstacle bit by bit. Small, steady actions are more effective than dramatic, unsustainable efforts.

3. Celebrate Progress: At the end of each day, write down five things you did right. This keeps you focused, forward-leaning, and motivated.

The Myth of Starting at a Disadvantage

It’s easy to feel like you’re starting from a deficit—whether it’s being overweight, in debt, or behind on a project. But remember, everyone starts somewhere. Even some of the most successful companies (Disney, FedEx, Microsoft) were founded during economic crises. They succeeded because their founders focused on what they could do right now, rather than being paralyzed by the bigger picture.

Your Task: Rethink Obstacles

1. Identify Your Obstacles: Write them down. What’s standing in your way?

2. Reframe Them: Ask yourself, “What lesson or opportunity is this obstacle offering me?”

3. Create a Plan: Break the obstacle into smaller steps. What’s one thing you can do today to start moving through it?

4. Shift Your Perspective: Pretend the obstacle is happening to someone else. What advice would you give them?

Final Thought

Obstacles aren’t roadblocks—they’re stepping stones. They illuminate your path, highlight areas for growth, and force you to become stronger and more resourceful. The obstacle isn’t your enemy; it’s your ally in disguise.

So don’t run away. Don’t sit and complain. Face the obstacle, break it down, and move through it. With each step, you’ll discover that the path forward is clearer—and that you’re more capable than you ever realized.

www.yourvictoryvault.com

So, you’ve just polished off the Thanksgiving feast, complete with all the carbs (hi, stuffing, mashed potatoes, and pie!) and maybe a glass—or three—of wine. It’s fine. You’re human. But now your body is dealing with a major blood sugar rollercoaster. Enter berberine—the supplement you didn’t know you needed.

Berberine is a natural compound found in plants like barberry, goldenseal, and Oregon grape root. It's been used for centuries in traditional Chinese and Ayurvedic medicine. But what makes it exciting for modern health? It’s known for its ability to regulate blood sugar, support metabolic health, and even promote gut health.

When you eat a high-carb, high-fat meal (like a Thanksgiving feast), your blood sugar can spike, making your body work extra hard to process it all. Berberine helps by:

1. Improving Insulin Sensitivity: It helps your body use insulin more effectively, so glucose is shuttled into your cells instead of hanging around in your bloodstream.
2. Reducing Sugar Absorption: It slows down the breakdown of carbs in your gut, leading to smaller blood sugar spikes.
3. Supporting Gut Health: Berberine has antimicrobial properties, which can help balance gut bacteria—an essential part of overall health.

Several studies have shown that berberine is comparable to metformin (a common diabetes medication) in improving blood sugar and metabolic health. It may also support cholesterol levels and promote fat loss over time.

• Take 500 mg with meals (especially carb-heavy ones). If you’re new to berberine, start with one dose a day and gradually increase to avoid any GI discomfort.
• Pair it with fiber-rich meals or healthy fats to optimize its effects.

Berberine isn’t for everyone. If you’re pregnant, breastfeeding, on medication for diabetes or blood pressure, or have liver issues, consult your doctor

Berberine isn’t a magic wand (sadly, it won’t erase the pumpkin pie you had for breakfast), but it’s a solid tool in your post-Thanksgiving recovery kit. Think of it as your secret weapon for getting back to feeling balanced without needing to swear off carbs for life.

In this episode I want to share with you the hormonal rollercoaster I was on this year

Thankfully I am ending the year feeling better than I have felt in YEARS

The NP i mentioned is Abby Rhoades https://www.sparrowintegratedhealth.org/

Also a shameless plug for my upcoming Peak Week 5 Day Shred program

I only run this program twice a year, and it really is epic - no exaggeration that 80% of people come back to do it over and over again

THE PEAK WEEK 5 DAY SHRED DEC 8 - 14 

• Do it to undo the damage of Thanksgiving
• Do it as a hard reset to end the year
• Do it because it is FUN and everyone always finishes Peak
• Do it to get back to high quality foods.

I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense.

As well as the weight loss you will learn a lot during the week.  There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach.

This diet has been used for special events (competitions, weddings, reunions, pool parties :))  More often it is used as a no wiggle room reset when people feel they have gotten a little off track and want a hard reset.

Also about 75% of the people who do the Peak Week 5 Day Shred come back to do it again!  They could simply repeat the diet themselves at any time, but they choose to come back to the group - it really is that much fun :)

This Shred is a no wiggle room quick fix, it is intended to get as much weight off you as possible in the shortest amount of time (5 days) It is not suitable for vegetarians or vegans (sorry).

The shred is 5 days but the program is 7. We do a pre program zoom and we do a post program zoom.

• There are NO products to buy
• This is good old fashioned nutrition! 

I won't be starving you and you won't be sitting in a sauna or any of that crazy nonsense.

As well as the weight loss you will learn a lot during the week.  There are 4 group zoom calls, where I will explain how the diet works and I'll you an insight into body composition and how I coach.

In todays podcast I discuss two recent real time scenarios.

Firstly a lady bitterly upset with her lack of progress and secondly a young athlete whose progress I could help.

I think there is something to be learnt by all of us in each sceanario

The Peak Week 5 Day Shred December 2 

We’ve all been there—feeling intensely motivated and driven, convinced that our actions will lead to massive results. Often, this surge of determination hits in January, and we call it "predictive bias." Predictive bias occurs when we base our beliefs and goals on how we feel in a single, fleeting moment. Typically, this happens after a rough patch—perhaps training fell off track, and your eating habits followed suit. You feel so frustrated that you vow to come back stronger than ever.

This is the New Year's resolution mindset: a reaction to holiday indulgence that leads to extreme plans like signing up for a 60-day challenge or committing to daily cardio and a super-restrictive diet. It's fueled by predictive bias—the belief in your ability based on how you feel right now. Unfortunately, this approach often fails, leading to burnout and frustration that can linger for the rest of the year.

Predictive bias is driven by "want" without a clear "how." We set big goals fueled by emotion, but without a plan, they quickly fall apart. In my Keynote 2024 program, I’m here to change that by giving you the exact "how-tos" and "whys" of my upcoming coaching series before the holiday season even begins. My goal is to fascinate and inspire you with the topics we’ll cover next year. More importantly, I want you to see their relevance and leave knowing exactly how to implement the strategies I’ll be coaching.

KEYNOTE2024.COM

October 20 - November 16

"Get ready to be fascinated by this year’s game-changing highlights—designed to inspire you through the holidays and launch you into the new year stronger than ever!"

Joanne

jo@theshrinkshop.com

Navigating Alcohol in Midlife: Understanding Metabolism, Tolerance, and Impact on Health 

As we approach or find ourselves in midlife, our bodies undergo significant changes that affect how we  process and respond to everyday substances, including alcohol.   Alcohol Tolerance and Its Midlife Decline 

Alcohol tolerance refers to how the body responds to alcohol over time. As people age, their tolerance to  alcohol typically decreases. This is partly due to the reduced activity of ADH and ALDH enzymes but also  to changes in body composition. As muscle mass decreases and body fat increases with age, the body's  ability to dilute alcohol diminishes. Older adults may find that even small amounts of alcohol can result  in stronger effects or a more prolonged hangover than they experienced in their younger years.

Alcohol's Effect on Performance and Recovery  Alcohol has been shown to impair muscle protein synthesis, the process by which the body builds and  repairs muscle tissue. This impairment is due to both the direct effects of alcohol on muscle cells and its  indirect effects, such as disrupting sleep and hydration status.  Drinking alcohol, especially in moderate to large amounts, can also lead to dehydration, further  compromising recovery and muscle function. For active adults aiming to build or preserve muscle mass,  alcohol can undermine these efforts, leading to reduced gains and slower recovery times. 

Alcohol, Fat Burning, and Weight Management  Alcohol is metabolized differently than other nutrients. The body treats it as a toxin, prioritizing its  breakdown and clearance over other metabolic processes, such as burning fat for energy. When you  consume alcohol, your body's fat-burning mechanisms (lipolysis) are effectively put on hold until the  alcohol is processed.  

5 AMINO 1 MQ

KEYNOTE 2024 OCTOBER 20 - NOVEMBER 16 $399

• Identifying your body type, how to train and eat for it
• How food is converted into fat and which macro is your best friend
• How to read your own blood work
• Hormone replacement & estrogen
• GLP1 and appetite regulators
• Posture and movement patterns
• Belly fat & NNMT
• Muscle loss with age - how to adjust your training and nutrition
• Leaky gut and liver health
• Temporary states - how to build muscle and lose fat in the same day
• Leucine and how much protein 
• How to change food preferences & habits
• Growth vs Fixed mindset
• Discipline, self control and self sabotage

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

The phrase "legs go first" in bodybuilding refers to the observation that as people age, muscle loss (sarcopenia) tends to be more pronounced in the lower body compared to the upper body. Several factors contribute to this phenomenon:

1. Muscle Fiber Composition: The muscles in the lower body, such as those in the thighs and calves, are composed of a higher proportion of Type II (fast-twitch) muscle fibers. These fibers are more susceptible to atrophy with aging because they rely on neural stimulation and are less used in daily activities unless specifically targeted through resistance training.

2. Reduced Activity Levels: With age, people often become less active, particularly in activities that involve lower body strength, like running, jumping, or heavy lifting. The decline in physical activity, especially weight-bearing exercises, accelerates the loss of muscle mass in the legs.

3. Circulatory and Neurological Decline: Aging affects circulation and neural function, which can impair the delivery of nutrients and the effectiveness of muscle activation in the lower body. This can lead to a greater decline in leg strength and muscle mass.

4. Hormonal Changes: Hormonal shifts, particularly the decline in anabolic hormones like testosterone and growth hormone, can contribute to muscle loss. Since the legs have large muscle groups, they may require more anabolic stimulus to maintain muscle mass, making them more vulnerable to age-related muscle loss when these hormone levels drop.

5. Functional Decline: The lower body is heavily involved in daily activities like walking, climbing stairs, and standing up. As muscle strength declines, the functional decline is often most noticeable in the legs, which can create a cycle of reduced activity and further muscle loss.

6. Insufficient Protein: we need twice as much protein per meal than we did in our 20's and yet most >50 year olds eat significantly less. There is a certain protein per meal minimum we need to hit to achieve MPS (muscle protein synthesis) and we have to more deliberate with our protein goals as we get older.
7. Anabolic Resistance: goes hand in hand with insulin resistance. When the muscle become "resistant" it becomes problematic to get nutrients into the muscle for storage (glucose) but it also becomes very difficult to get nutrients into the muscle to feed it! With Anabolic Resistance muscles dont get fed and this too leads to muscle loss.

Mastering Midlife is my online group coaching program that starts Sept 2 - 28

My groups are large enough to be dynamic and small enough to be personal.  I do "coach" my programs, you will have full access to me (and me to you:)) 

For more information on Mastering Midlife please go to www.midlifemonth.com on that page there is a link should you want to book a complimentary call regarding the program.

I only run this program once a year, I know I am starting it on Labor day weekend :) its no biggie if you miss the first zoom as they are all recorded.

Questions? follow the link and book a call

www.midlifemonth.com