Midlife Mayhem

In this episode, I dive into how you can assess your own risk of insulin resistance with a simple calculation using standard bloodwork. Understanding this risk is a game-changer for your health and body composition, especially since signs like belly fat, water retention, and skin tags often go unnoticed or are misunderstood. I break down the science, explain what those signs really mean, and give you practical tools to take charge of your health.
We also chat about why consistency trumps perfection every time. Forget the stress of flawless execution—I share my personal strategy of using a daily success list instead of a traditional to-do list. It’s a simple mindset shift that can help you prioritize what truly matters and keep making progress, even on those chaotic days. If you’ve ever felt overwhelmed by goals or stuck in all-or-nothing thinking, this part is for you.
And don’t forget—my coaching programs kick off the second week of January! First up is Peak Week, the ultimate five-day reset for rapid weight loss and a fresh start. After that, we’ll roll into The Victory Vault, a two-week mindset and goal-setting powerhouse designed to help you crush your 2024 goals. Then, we finish strong with Protein Power, a 14-day protein challenge to help you hit your targets and feel amazing. Check out all the details at www.theshrinkshop.com and join us to start the year with purpose and momentum!

Lipoprotein Lipase (LPL): The Gatekeeper of Fat Storage
Lipoprotein lipase (LPL) is a key enzyme in your body’s fat metabolism system, often described as the "gatekeeper" of fat storage. Its primary job is to break down triglycerides—the fat molecules circulating in your blood—into smaller components that can be used as energy or stored in fat cells. Think of LPL as the enzyme that decides whether those extra calories are burned or padded onto your waistline. Unfortunately, as we hit midlife, LPL doesn’t always act in our favor, especially when hormonal changes, stress, and lifestyle habits come into play.
In midlife, LPL activity tends to shift, increasing in areas where fat storage is most stubborn—like the belly for men and the hips or thighs for women. This is partially driven by hormonal changes. For example, declining estrogen levels in women ramp up LPL activity in the abdominal area, making belly fat more pronounced after menopause. Similarly, in men, testosterone decline is linked to increased LPL activity, especially in visceral fat (the dangerous fat stored around your organs). This means your body becomes more efficient at storing fat exactly where you don’t want it.
LPL doesn’t work alone—it’s heavily influenced by insulin. When insulin levels are high (think after a carb-heavy meal), LPL in fat cells is activated, promoting fat storage. In contrast, LPL in muscle cells is suppressed, meaning fewer calories are used for energy. This is one reason why insulin resistance, which becomes more common with age, often leads to increased fat gain. The good news is that tweaking your diet—such as by lowering sugar and refined carb intake—can help regulate insulin and keep LPL in check.
Exercise also plays a critical role in modulating LPL activity. When you engage in physical activity, especially strength training or high-intensity exercise, LPL shifts its focus from fat storage to energy utilization. Muscle cells ramp up their LPL activity, pulling triglycerides from the bloodstream and using them as fuel. This is one of the key mechanisms behind the fat-burning benefits of exercise—and why staying active becomes even more critical in midlife to counteract age-related fat storage patterns.
Interestingly, the type of exercise you choose may influence where LPL exerts its effects. Resistance training, for instance, is particularly effective at boosting LPL activity in muscle tissue, helping you not only burn more fat but also preserve lean mass, which naturally declines with age. Cardio, on the other hand, can improve overall fat metabolism and insulin sensitivity, indirectly influencing LPL's behavior. Combining both approaches ensures you get the most balanced, fat-burning benefits.
 
If you like this type of content please shoot me an email and I will put you in my contact list for reminders when I have programs starting  Jo@theshrinkshop.com
This topic is covered in Mastering Midlife an extensive program on the frustrations and solutions of midlife and beyond
 
The Peak Week 5 Day Shred starts on Sunday (dec 8) 
Give me 5 days :)
A great way to lose a lot and learn a lot and experience my coaching at a low price point $149

Discipline isn’t some magical personality trait reserved for the ultra-organized or the naturally driven. It’s simply the art of stacking tiny habits, one after another, over time. It’s about breaking down big, overwhelming goals into smaller, manageable actions. Want to eat healthier, work out more, or get better sleep? Instead of waiting for a “discipline” moment to appear, you start with something small: a five-minute workout, a veggie with lunch, a set bedtime. As these small actions become habits, they snowball into a routine, and before you know it, you're living the life you thought was reserved for the disciplined few. Discipline is just repetition, consistency, and slowly layering habits until they form your new norm.
Self-sabotage, on the other hand, isn’t some inherent flaw or weakness. It's not about being weak or lacking willpower; it’s about simply not doing the work. We often think of self-sabotage as a personal failing, but really, it's just about avoiding the effort required to follow through on what we know we need to do. The moment we start to face the truth—that the reason we're not seeing progress is because we’re skipping the necessary steps—it hits hard. It’s not glamorous to admit, but it’s powerful because it shifts the responsibility from some nebulous lack of “willpower” to our ability (or inability) to do the work. And the key to breaking this pattern is acknowledging that it's not about being perfect—it’s about being consistent with the small stuff.
When we face the hard truth that discipline is about building habits and that self-sabotage is simply neglecting the work, it can feel uncomfortable. But this discomfort is the gateway to progress. Once we stop making excuses and start taking the necessary actions, things start to click. That’s when progress feels effortless. The more we practice small actions, the more the habits stick, and eventually, the discipline becomes automatic. And, as the self-sabotage fades, we get closer to the results we’ve been chasing—whether it's a stronger body, a healthier mindset, or achieving any other goal. This isn't about perfection; it’s about getting better every day with a bit of work, and over time, the effort becomes second nature.
 
The Peak Week 5 Day Shred starts on Sunday December 8 2024 (aka this Sunday)
 
THE PEAK WEEK 5 DAY SHRED
 

Protein is a critical macronutrient that the body constantly uses but doesn’t store, making daily intake essential. It’s often associated with building muscle, but that’s far from its most important function. Protein is required for repairing tissues, producing enzymes and hormones, supporting the immune system, and maintaining overall cellular health. These tasks take priority over muscle building, so if you’re not eating enough protein, your body will use it for these essential functions first—leaving little to none for muscle growth.
A common mistake is assuming a small amount of protein is enough to meet all your body’s needs. It’s not. For protein to contribute to muscle building, there must be enough to cover the body’s primary needs, with extra left over to support muscle repair and growth. Think of it like a budget: if you’re barely covering your necessities, there’s no room for extras. If building muscle or maintaining lean mass is a goal, especially when you're active or dieting, a higher protein intake is non-negotiable.
For those over 40, the stakes are even higher. As we age, the body becomes less efficient at digesting and absorbing protein—a process known as anabolic resistance. This means you need more protein per meal to stimulate the same muscle-building response you got in your younger years. Doubling your protein intake at each meal is a smart strategy to counteract this decline and protect against age-related muscle loss, which is critical for strength, metabolism, and long-term health.
Ultimately, prioritizing protein isn’t just about hitting a number on your plate—it’s about giving your body what it needs to thrive. Whether your goal is building muscle, maintaining strength as you age, or simply feeling your best, don’t shortchange yourself by skimping on protein. It’s the foundation of a healthy, strong body at any age.
If you are listening to this in time I do hope you join "The Peak Week 5 Day Shred"  where i will prove my protein point + you will lose a stupid amount of weight in 5 days December 8 - 14, a 5 day diet, 7 day program, click the above link for full details

Berberine: Your Post-Thanksgiving MVP for Blood Sugar Balance
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.
What Is Berberine?
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.
Why Berberine After a Big Meal?
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:
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.
Reducing Sugar Absorption: It slows down the breakdown of carbs in your gut, leading to smaller blood sugar spikes.
Supporting Gut Health: Berberine has antimicrobial properties, which can help balance gut bacteria—an essential part of overall health.
The Research Backing Berberine
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.
How to Use Berberine Post-Thanksgiving
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.
Who Should Skip It?
Berberine isn’t for everyone. If you’re pregnant, breastfeeding, on medication for diabetes or blood pressure, or have liver issues, consult your doctor
The Bottom Line
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 

A couple of days ago Kevin asked me when "WE" are doing Peak Week again 
 
When your husband asks to do the 5 Day Shred I guess its time to do it!
 
So let's do it one more time in 2024, and what better time to do it than between Thanksgiving and Christmas.
 
December 1 - December 7 - a 7 day program, 5 day diet
 
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.
 
This last point seems to be very important right now. This year more than any other year I have seen people's quality of food slip.
 
I am seeing this a lot with those using the weight loss medications. They are losing weight but bad habits are returning and the quality of their food is spiralling, this does not bode well for long term success.
 
Apparently there has also been "election stress eating" - according to the Telegraph this has been a real thing along with "election trauma purchasing" 
 
Whatever the reason, if we finish the year off strong you know we will start the year off strong
 
www.5dayshred.com
 
December 1 - 7
 
LETS DO THIS
 
testimonials 
 
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
The topics for KEYNOTE are 
 
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
If you havent worked with me before KEYNOTE would be a great way to experience how I coach, it offers you an idea of how my coaching progresses through all of my 5 progams.
 
If you have any questions please contact me jo@theshrinkshop.com
 
Until next time - I think I will talk about Andropause next podcast!