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  • SUSTAINED WEIGHT LOSS - THE PROBLEM

    SUSTAINED WEIGHT LOSS - THE PROBLEM
    2025/04/05
    ❌ Why Sustained Weight Loss Without Muscle Is a Total Fail You might’ve lost weight. 🎉 But if you’ve been losing muscle along the way… we need to talk. This episode will be short and sharp (ish) because I cover this A LOT—but today, we’re laser-focused on why sustainable weight loss is hard when you're losing muscle. ⏳ Muscle Loss Happens with Age—That’s a Given But now, thanks to weight loss meds like Ozempic and Mounjaro, it’s happening faster and bigger. The fear-mongering is out there, but the concern is real: Most people on these meds are losing up to 50% muscle with their weight loss. Why? Because they're losing weight without training. And it’s not a drug issue—it’s a muscle issue. This has been happening since the 800-calorie-diet days. The meds just speed it up. 🧠 Let’s Talk Storage Tanks (aka Your Muscles) Muscle = Nutrient Storage. Roughly 75–80% of your carbs are stored in your muscles. 🛑 Lose muscle = lose storage. So where does the energy go? Straight to fat. 🔧 Think of it like this: You own 6 cars and have a 6-car garage = no problem. Now you have 6 cars and a carport = problem. Less muscle = less storage = more fat gain. 🧱 Anabolic Resistance: When Your Muscles Say "No Thanks" If you don’t train your muscles, they go into anabolic resistance. They stop responding to nutrients like a sponge turning into a stone. 🧽 Healthy muscle = sponge: absorbs amino acids, stores nutrients 🪨 Resistant muscle = stone: won’t absorb anything And if you can’t get nutrients into your muscle, it can’t grow, repair, or survive. You’re starving it—even if you’re eating well. 🧬 Hormonal Chaos from Muscle Loss 1. Leptin Drops ⬇️ Leptin tells your brain you’ve got enough energy. Low leptin = brain thinks you’re starving = slows metabolism + increases hunger. 🍕🥱 2. Ghrelin Increases ⬆️ Ghrelin = the hunger hormone. More muscle loss = more ghrelin = more cravings. Chronic dieting? Poor sleep? Ghrelin goes wild. 3. Insulin Becomes Less Efficient Insulin tries to shove nutrients into your muscle. But if your muscle’s a stone? Nada. The pancreas freaks out, pumps more insulin. 🚫 High insulin = fat storage ON, fat burning OFF 4. Testosterone Tanks 🧔⚠️ Not just for men—women need it too. Muscle loss reduces it = less fat burning, more muscle wasting. 5. Growth Hormone Declines ⬇️ Aka the “Fountain of Youth” hormone. Less growth hormone = less overnight fat burning and muscle building. 6. Myokines Disappear Myokines are released when you contract muscle. They reduce inflammation, improve insulin sensitivity, and boost fat oxidation. No training = no myokines = no fat burning 🔥 🔁 The Domino Effect Here’s what you’re left with if you lose muscle: ❌ Less nutrient storage ❌ Anabolic resistance ❌ Hormonal havoc ❌ Slower metabolism ❌ More hunger ❌ Less fat burning ❌ Weaker immune function 📉 And your metabolic rate? That drops too. 🚛 Be a Truck, Not a Prius I use this analogy a lot: You want to be a big diesel truck that burns through fuel. Not a tiny hybrid that sips gas and stores every crumb. Your muscle mass determines your metabolic rate. More muscle = more calories burned doing nothing. Let’s look at some real-life numbers: Sedentary woman: 1400 calories/day Active, muscular woman: 2200–2800 calories/day One of my clients had a resting metabolic rate of 800 😱 That’s starvation level. And sadly, it’s common in chronic dieters. 🎯 So What’s the Fix? You need to train. You need to lift. You need to eat protein. You need to fight for your muscle like your life depends on it—because it kinda does. 💥 That’s why my Muscle Month (aka Muscle Mastery) program exists. Too late to join live right now, but you can get the evergreen version anytime. 📦 60+ pieces of content 📚 You’ll know more than 90% of trainers 💌 Email me: joe@theshrinkshop.com to get on the waitlist for the next live round 💊 If You’re Using GLP-1 Meds… Listen Up I celebrate your success. 👏 I want you to keep it and optimize it. That’s why I’m writing a new program: RX Success ➡️ For those considering meds, taking them, optimizing them, or stepping away from them ➡️ Shorter, sharper, and designed for sustainable results Coming soon. Stay tuned. 💻📆 🧩 Final Thought The real problem? Most people make this journey too complicated and don’t actually understand what’s happening in their bodies. If I have one mission, it’s this: 👉 To eliminate confusion 👉 To turn frustration into inspiration 👉 To make results feel easy, joyful, and totally achievable 📬 Got questions? Just want to say hi? Shoot me an email: jo@theshrinkshop.com You deserve results that last. And I’m here to help you get them.
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    21 分
  • LOOSE SKIN & GHK CU

    LOOSE SKIN & GHK CU
    2025/04/01
    Loose Skin in Midlife? Let’s Talk About the Blue Miracle Molecule 🧬💉 For a video on my I use GHK CU please go to my youtube video HERE Weight loss, body composition, and finally, building the body you’ve always deserved—especially in midlife and beyond. 💪✨ Let’s cut through the noise. We’re told that middle age is the beginning of the end—weight gain, muscle loss, poor health. Like it's all just part of the deal. If that’s your vibe, cool. But if you’re here to defy that narrative and reclaim your best body yet? Then I’m your gal. 🙋‍♀️ And this podcast? It’s your no-nonsense, no-fluff companion. 🎙️🔥 We break down real body composition strategies, dish out practical tips, and expose the trends worth skipping. I don’t sugarcoat (ever), but I do show you what’s not just possible—but probable. 👇 If this fires you up, check the show notes. You’ll find links to 1:1 coaching, my super popular group programs, and the corporate “Educate to Elevate” experience. Let’s kick mediocrity to the curb together. 🧵 Now, let’s get into it: Loose Skin. It’s a hot topic in my Muscle Month coaching group right now. These legends are building muscle, losing fat, and naturally—asking about the dreaded skin sag. Especially the ladies. 🙋‍♀️ As we age, our skin doesn’t snap back the way it used to. So what can we actually do about it? 💧 Yes, hydration. Yes, muscle building. But there’s also this little blue molecule making big waves: GHK-Cu (aka Copper Peptide). 💙 🤔 What the Heck is GHK-Cu? Discovered in 1973 by Dr. Loren Pickart, GHK-Cu (Glycyl-L-Histidyl-L-Lysine-Copper) is a naturally occurring copper-binding peptide. He found that younger people had higher levels of it, and that it seemed to trigger tissue healing, collagen production, and gene repair. 🧬💥 Today, we know it affects over 4,000 human genes linked to: Collagen & elastin production DNA repair Anti-inflammation Skin structure & regeneration 🧖‍♀️ What It Does for Your Skin Aging skin = loss of: Collagen Elastin Hydration Density GHK-Cu combats all that by: ✅ Promoting angiogenesis (more blood vessels = better nutrient delivery) ✅ Boosting collagen & elastin ✅ Reducing inflammation ✅ Improving skin thickness & tightness ✅ Enhancing hydration and glow Fun fact from my own experience? I found myself constantly rubbing the tops of my hands. Why? Because the skin felt silky smooth. And when I showered? The water just slid off like I was covered in lotion. Unreal. 🧴 How to Use GHK-Cu You’ve got three main methods: 1. Topical Creams & Serums 🧴 Easiest and most common. Look for products with 0.05%–0.5% concentration. Apply once or twice daily to clean skin. Exfoliate or microneedle first for deeper penetration. (Even a skin roller helps!) Great option: I use a $30 serum from Amazon. Link in the show notes. 2. Microneedling + GHK-Cu ✨ Use a microneedling device, then apply GHK-Cu serum. Helps push it deeper into the skin layers for faster results. 3. Injectable / Transdermal Delivery 💉 More advanced. Not FDA-approved for injection, so proceed with caution and professional guidance. I use injectable GHK-Cu 3–5x per week and LOVE it. Link to my YouTube video about it is in the show notes (made for my clients, but you’re welcome to it!). 📆 When Will You See Results? 2–4 weeks: More hydration and smoother texture 4–8 weeks: Skin begins to feel firmer 3 months: Visible improvement in elasticity and sagging ✨ Consistency is everything. Pair it with hydration, good sleep, collagen, and smart skincare. ⚠️ Copper Sensitivity? Heads up. Some people (like me!) feel injection site pain initially. I took an antihistamine the next time and had zero issues. Topical? No problems at all. Always patch test first and don’t mix GHK-Cu with retinol or vitamin C (they cancel each other out ❌). 🔄 Cycling GHK-Cu: Many users (me included) follow a cycle like: 3 months on, 1 month off To avoid potential copper overload or zinc imbalance. 🧪 The Science is Legit 📚 A few highlights from research: 1988 study: GHK-Cu outperformed vitamin C and retinoic acid for skin thickness and wrinkle reduction 2009 study: Improved elasticity and reduced sun damage 2015 study: Activated anti-aging and anti-cancer gene pathways Not snake oil. Not hype. Just science doing its thing. 💡 Bonus Tips for Sagging Skin If copper isn’t for you (due to sensitivity or medical reasons), try this combo: Collagen peptides (I love the lemon Vital Proteins flavor 🍋) Hydration: Nothing makes your skin look more aged than dehydration Gentle exfoliation + barrier repair 📣 Final Thoughts Loose skin can be frustrating—especially when you’re putting in the work. But there ARE things you can do. GHK-Cu might just be your new secret weapon. 🔬💥 If you want more info, shoot me an email: 📧 joe@theshrinkshop.com Let me ...
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    21 分
  • MIDLIFE CHOLESTEROL

    MIDLIFE CHOLESTEROL
    2025/03/10
    In this episode of Midlife Mayhem, we’re diving deep into a topic that causes a lot of unnecessary stress—cholesterol. Especially in midlife, those blood test results can feel overwhelming. Your doctor might throw around terms like “high LDL” or “you need a statin,” and suddenly you’re spiraling down a rabbit hole of confusion and concern. Let’s break it all down. We start by explaining the basic cholesterol markers you’ll typically see on your lab work: Total Cholesterol – This is the sum of all cholesterol in your blood. But spoiler alert—it’s not the most helpful number on its own.HDL (High-Density Lipoprotein) – The "good" cholesterol. It helps remove excess cholesterol from your bloodstream and take it back to your liver.LDL (Low-Density Lipoprotein) – The so-called "bad" cholesterol. This one gets a bad reputation because, in high amounts, it can contribute to plaque buildup in your arteries.Triglycerides – These are fats found in the blood and are heavily influenced by your diet and lifestyle. High triglycerides can increase your risk of heart disease.VLDL (Very-Low-Density Lipoprotein) – Less commonly mentioned, but closely tied to triglyceride levels.LDL/HDL Ratio – A calculation that compares your total cholesterol to HDL. Ideally, this number should be below 3.5. Here’s what’s really important to understand: Total cholesterol doesn’t tell the whole story. If you have high HDL (a good thing) and low triglycerides (another good thing), your total cholesterol number might look high, but that doesn’t automatically mean you’re at risk. It’s like looking at someone’s weight without knowing their muscle mass—it lacks context. So, what should you be aiming for? We want high HDL, low LDL, and low triglycerides. When those three are in the right range, the rest often follows. But things get interesting (and more complex) in midlife, especially for women. As estrogen declines during perimenopause and menopause, LDL levels often rise. Even if you haven’t changed your diet or routine, your numbers can shift simply due to hormonal changes. HDL might dip. Triglycerides might increase, especially if you’re becoming more insulin resistant. So no, you’re not doing anything wrong—this is just part of the hormonal rollercoaster. And that’s where the standard blood panel can fall short. If your doctor flags your total cholesterol or LDL and starts talking statins, know this: they’re required by guidelines to suggest statins when certain numbers are flagged. That doesn’t mean you need to fill the prescription immediately—but it does mean it’s time to dig deeper. This is your cue to ask for advanced cholesterol testing. Here’s what to request: ApoB (Apolipoprotein B): This tells you the number of LDL particles, not just how much cholesterol is in them. It’s a better predictor of cardiovascular risk.Lp(a) [Lipoprotein (a)]: A genetically influenced cholesterol marker that’s sticky and more likely to cause plaque buildup. It’s not routinely tested, but it should be if you have a family history of heart disease.Calcium Scan (Coronary Artery Calcium Score): This is a CT scan that shows if you have actual plaque in your arteries. You can have high cholesterol and zero plaque—or normal cholesterol and dangerous buildup. The scan doesn’t lie. If heart disease runs in your family, you need to be the one asking for these tests. Standard labs won’t tell you everything, and early intervention depends on getting the full picture. And while we’re clearing things up—high LDL is not an emergency on its own. If the rest of your numbers are solid—high HDL, low triglycerides, low inflammation—then high LDL might not be cause for panic. This is especially true for midlife women who are otherwise healthy and active. But—and this is key—family history matters. If your parent or sibling had a heart attack in their 40s or 50s, take it seriously. Combine your blood work with advanced testing and imaging. Don’t rely on surface-level numbers. We also cover what you can do naturally to support healthy cholesterol levels: To lower LDL: Increase soluble fiber (oats, chia seeds, flaxseed, psyllium husk)Focus on healthy fats (olive oil, avocado)Reduce processed foodConsider supplements like berberine or red yeast rice (always check with your doc first) To raise HDL: Regular exercise, especially strength training and interval workAdd omega-3s (fatty fish, flax, walnuts)Niacin, in some cases (not for everyone) To lower triglycerides: Cut back on sugar and refined carbsPrioritize protein and healthy fatsAvoid sugary drinks and alcohol To reduce inflammation: Load up on anti-inflammatory foods (berries, leafy greens, turmeric)Manage stress and sleepMove your body daily Lastly—don’t forget the basics when it comes to lab accuracy. Get your blood drawn in a fasted state (8–12 hours), and be well hydrated. Dehydration or a non-fasted state can spike ...
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    27 分
  • HIGH REPS, LIGHT WEIGHT - DOES IT WORK?

    HIGH REPS, LIGHT WEIGHT - DOES IT WORK?
    2025/03/06
    🎙️ Hello, everybody! Today, we’re diving into training, the toning myth, and a little heads-up for the next episode. But first... 🚨 👉 The next podcast is going to be all about cholesterol in midlife 🧬—because this topic has come up twice in the last week with female friends and clients. Their LDL (a.k.a. the "bad" cholesterol) is suddenly elevated, and they’re concerned about it. 💡 So, in the next episode, I’ll explain: ✔️ Why cholesterol changes in midlife 🕰️ ✔️ How to read your bloodwork 🩸 to assess real heart risk ❤️ ✔️ The advanced cholesterol tests 🏥 to ask your doctor for (they're simple, cheap, but not standard!) 🔜 That’s for next time. But today... let’s talk about the toning myth! 💪 🚀 Muscle is the New Sexy! I love that building muscle is finally fashionable! Young people want to be buff now, especially women, which is fantastic. But… there's still this old-school approach: 🗣️ "I’ll do light weight, more reps so I don’t get too big!" This used to be super popular—and still is among midlifers. Why? 🤔 Because many have spent most of their lives trying to lose weight and fear doing anything that might make them bigger. 🔎 But here’s the reality: A pound of muscle is about a third the size of a pound of fat 🥩—so if you gain five pounds of muscle, you’ll actually be smaller! 📏 🎯 The "Lightweight, High Reps" Trap People say: "I want to be lean and toned, so I do high reps with light weights." I get why they think that works, but here’s the truth bomb 💥—it doesn’t work the way they think. 💡 Let’s talk about hypertrophy. That’s the process of building and shaping your muscles. 📌 Key fact: Hypertrophy happens in a rep range of 6 to 30 reps—yes, even high reps can build muscle! But here’s the catch: ✔️ If you're doing lightweight, high reps, you still must go close to failure. 😮‍💨 ✔️ That means stopping with only 2-5 reps left in the tank. ✔️ Most people aren't doing that. Instead, they stop way too soon. 😬 Result? They spend forever in the gym ⏳ doing boring workouts 😴 and not getting the toned, sculpted body they want. 🚫 Why the Typical "Toning" Approach Fails Most people doing lightweight, high reps: ❌ Are using isolation exercises (inner thigh machine, tricep pushdowns, etc.) 🤦‍♀️ ❌ Are not going close to failure 🚫 ❌ Are not using compound movements like squats, deadlifts, or rows 🏋️‍♀️ 💥 And that’s why they’re not getting results! 💥 If you want a tight, lean, muscular body with definition—you need real resistance training. 🏋️‍♀️ What Actually Works? 👉 Heavier weights, lower reps (8-12 range), and lifting close to failure. And here’s the best part: You won’t get bigger! (Especially if you’re over 40.) 🚀 📌 Let’s bust another myth: If you lift heavier in that 8-12 rep range—but don’t eat excess calories—you won’t bulk up. The size comes from fat, not muscle. ✔️ If you want definition, lift in that 8-12 rep range 🎯 ✔️ Occasionally mix in 30-rep sets (but don’t rely on them!) ✔️ Avoid wasting time with endless, mindless reps. 🏆 Want Strength? Do This Instead If your goal is strength 🏆 (not muscle growth), you’ll want to: ✔️ Go SUPER heavy 🏋️‍♀️ ✔️ Train in the 3-5 rep range 🔥 ✔️ Take long rest periods (2-5 minutes) between sets 💡 That’s how powerlifters train! And guess what? Some of the strongest people out there are tiny—because strength ≠ size. 🔥 The Biggest Gym Mistakes 🚫 People waste decades doing the wrong type of training for their goals. 🚫 They don’t know their body type (ectomorph, mesomorph, endomorph) 🧬 🚫 They don’t adjust nutrition for their specific body type 🍽️ For example: ⚠️ Ectomorphs (naturally lean) shouldn’t be fasting 🚫 ⚠️ Endomorphs (easier weight gain) can do carb cycling 📌 And guess what? If your body proportions aren’t suited to certain exercises, you might be wasting time on movements that don’t work for YOU. 🎯 Bottom Line: Train SMART, Not Just Hard! 🏋️‍♀️ If you want a defined, strong, sculpted body, you need: ✔️ A proper training plan 📊 ✔️ The right rep range for your goal ✔️ Smart nutrition based on your body type ⏳ Stop wasting time. Get specific. Follow a plan that works. And make training fun! 🚀 Muscle Month Starts Soon! Join Me! 💥 March 16th - April 12th 💥 👉 This is for people who want to: ✅ Build muscle and stay lean ✅ Learn specific training strategies ✅ Actually understand how to train for THEIR body 📢 All sessions are recorded 🎥 and available for 6 months—so you don’t have to attend live! 🔥 Join me at MuscleMonth.com! I’m in my element coaching this program, and I’d love to have you there!
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    16 分
  • METABOLISM & MUSCLE LOSS

    METABOLISM & MUSCLE LOSS
    2025/03/03
    Metabolism, Muscle Loss, and My Coaching Approach Muscle Month starts on March 16 - April 12 - click the link for full details www.musclemonth.com Metabolism and Weight Loss: The Nuances We’ve all heard the old adage that metabolism drops with weight loss. There’s a lot of truth to that, but today I want to dig into the nuances—because it’s not just about eating less and burning fewer calories. There’s why it happens, how it happens, and what you can do about it. If you lose weight too fast, your metabolism will downshift. I’ve seen this time and time again. I have a machine that measures metabolic rate, and I’ve watched as competitors who went through extreme dieting ended up with much lower metabolic rates than their training partners who didn’t restrict as aggressively. I’m talking about a 1,000-calorie-a-day difference—huge. And this applies to those on weight loss medications too. The body does not like rapid, prolonged restriction. But let’s start with the basics. What Is Metabolism? Metabolism is the total energy your body burns per day. Your basal metabolic rate (BMR)—or resting metabolic rate (RMR)—is the number of calories your body needs to function at rest. This is before exercise, before walking around, before any activity. For the average woman, this is around 1,400 calories per day. If you have more muscle, your BMR is higher. Muscle is metabolically active tissue—it’s like leaving your car engine running all the time. It constantly burns energy, even at rest. Fat, on the other hand, is mostly metabolically neutral. It doesn’t require much energy to exist. That’s why losing muscle directly lowers your metabolic rate. This is also why men typically have higher metabolic rates than women—they have more muscle. And it’s why protecting your muscle is crucial during any fat loss phase. Why Does Metabolism Drop with Restriction? If you restrict calories too hard for too long, your body compensates. Around weeks four to six, I can actually measure a noticeable drop in metabolic rate. And if the restriction continues, it keeps dropping. This is why I designed my Peak Week five-day shred program—to take advantage of short, aggressive fat loss phases without triggering long-term metabolic adaptation. Your body can handle a brief period of restriction. But if you stay there for months? Your body will fight back. We’ve seen this in the fitness industry for years—people dieting down to 800 or 1,000 calories a day, doing hours of cardio, and suddenly... they stop losing weight. Why? Their metabolic rate has adapted. The Role of NEAT (Non-Exercise Activity Thermogenesis) One of the biggest reasons for metabolic downshifting is a drop in NEAT—Non-Exercise Activity Thermogenesis. NEAT is all the movement you do that isn’t intentional exercise. Tapping your footFidgeting with your fingersShifting from one leg to anotherAdjusting in your chair It’s unintentional calorie burn. And it adds up—big time. Some people naturally do more NEAT than others. You’ll notice ectomorphs (those naturally lean, high-energy people) fidget a lot. They can eat more without gaining weight because their bodies burn hundreds of extra calories through movement they don’t even think about. When someone is in chronic restriction—whether from dieting or weight loss meds—NEAT plummets. The body subconsciously conserves energy. I see this all the time—people who were once high-energy start moving less. They stop tapping their foot, they don’t fidget as much, they sit more. The body is saving calories. This is how the body protects itself during long-term calorie restriction. It reduces muscle (to save energy) and reduces movement (to burn fewer calories). Protecting Your Metabolism During Weight Loss In all my programs, I include two, two-hour windows per week where clients can eat whatever they want. Why? Because strategic breaks in restriction signal to the body that food is available—it reduces metabolic adaptation and keeps leptin (your hunger hormone) in check. If you’re going to restrict, you must do two things: Keep your protein intake high. If you don’t, you’ll lose muscle fast.Take strategic breaks. Give your body a surge of calories so it doesn’t panic and downshift metabolism. And those extra calories should come from carbs. A refeed meal that’s just protein and salad won’t work. If you want to reset leptin and keep your metabolism firing, you need carbs. Starting at a Deficit: Why That’s Okay I hear this all the time when people start my Muscle Month program: ❌ “I’m so weak.” ❌ “I used to be leaner.” ❌ “I can’t believe how much muscle I’ve lost.” Listen—everyone starts at a deficit. That’s why you’re starting. If you already had the results, you wouldn’t be here. Starting at a deficit is not a bad thing—it’s just a starting point. Your feelings about where you are today don’t define your potential. Your ...
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    37 分
  • The Truth about Muscle & Weight Loss

    The Truth about Muscle & Weight Loss
    2025/02/27
    In this episode, I dive deep into one of the most misunderstood aspects of health and fitness: muscle. As a former professional bodybuilder who has been lifting since the age of 14, I’ve been waiting for muscle to become a mainstream topic—and now that it finally is, I’m frustrated by the fear-mongering around it. There’s so much panic over muscle loss, especially with weight loss medications, yet very few people are offering real solutions. That’s what we’re going to fix today. I’ll explain why muscle is not just about aesthetics (though it does make you look amazing), but also about longevity, metabolic health, and strength as we age. Plus, I’ll share practical, actionable steps to maintain and build muscle at any age. Key Takeaways: Muscle Month March 16 - April 12 Muscle Loss & Fear-Mongering There's a lot of finger-wagging and shaming around muscle loss, particularly for those on weight loss medications, but not enough coaching on how to prevent it. Muscle is a skill—you don’t just build it by going to the gym and lifting random weights. Like learning golf or a new language, it requires knowledge and structure. The older we get, the harder it is to build muscle, making proper training even more critical. Why Muscle Matters More Than You Think Muscle is the largest storage site for nutrients like carbohydrates—without it, your body has fewer places to store sugar, increasing fat gain and insulin resistance. It’s one of the strongest predictors of longevity and healthspan—more so than even body fat percentage. Grip strength is a better predictor of longevity than blood pressure. If you struggle to open a jar, that’s a major warning sign. Sarcopenia (age-related muscle loss) is inevitable, but how fast you lose muscle is within your control. Women & Muscle Loss Women already have less muscle than men, making them more susceptible to age-related loss. After menopause, muscle loss accelerates dramatically due to declining estrogen, which plays a role in muscle repair. Women over 50 can lose up to 3% of muscle per year if they’re not actively working to maintain it. Building & Maintaining Muscle: The Essentials Protein: Aim for 1g per pound of goal body weight (minimum 130g for women, 180g for men in my Muscle Month program). Protein intake should hit the leucine threshold (at least 35g per meal) to trigger muscle growth. Strength Training: Lifting light weights for high reps works, but only if you push to failure. Progressive overload (gradually increasing weight or intensity) is essential for continuous improvement. Form matters—most people in commercial gyms have poor form, which can lead to injury and wasted effort. Muscle & Metabolism: Muscle acts like a glucose sponge, helping manage blood sugar without the need for insulin. More muscle = higher metabolism = easier weight maintenance. Strength training improves hormonal balance, including testosterone and growth hormone, which affect fat distribution, energy, and libido. Muscle & Independence: Weak leg muscles = higher risk of falls, fractures, and loss of mobility. If you can’t stand up from a chair without using your hands, that’s a problem—one that resistance training can fix. Common Myths About Muscle Building Women won’t “bulk up” accidentally. Muscle growth is intentional and takes effort. Cardio won’t give you a toned body. Strength training is key for definition. You don’t need hours in the gym. Just 45 minutes twice a week can make a significant difference if done correctly. Muscle Month Program If you’re serious about gaining strength, getting lean, and staying strong for life, my Muscle Month program is for you. Live coaching starts March 16 - April 12, but you can purchase it anytime as a self-study course. Includes: 10 live Zoom calls, in-depth training videos, 5 different workout plans, meal plans, and everything you need to build muscle effectively. Not a bulking program—this is about getting leaner while building strength. By the end of this program, you will know more than 90% of personal trainers about muscle building. Join Muscle Month: www.musclemonth.com For questions, email me at joe@theshrinkshop.com Final Thoughts: Muscle isn’t just about looking good (though that’s a valid reason too). It’s the foundation of longevity, health, and independence. Stop fearing it. Start training for it. And if you want real coaching, I’m here to help. Subscribe & Share: If this episode resonated with you, share it with a friend who needs to hear it! Don’t forget to subscribe for more science-backed, no-BS fitness advice.
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    28 分
  • Stubborn Fat. Gout & my Estrogen Patch

    Stubborn Fat. Gout & my Estrogen Patch
    2025/02/19

    🎙️ 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
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    28 分
  • THE OBSTACLE IS THE ANSWER

    THE OBSTACLE IS THE ANSWER
    2025/02/07
    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: Turn Around: We retreat, going back to familiar but unproductive habits. This leads to the same goal appearing on our list year after year. 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. 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: Be Present: Focus on the moment. Ask yourself, “What’s the best thing I can do right now?” Take Small Steps: Finagle your way through the obstacle bit by bit. Small, steady actions are more effective than dramatic, unsustainable efforts. 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 Identify Your Obstacles: Write them down. What’s standing in your way? Reframe Them: Ask yourself, “What lesson or opportunity is this obstacle offering me?” Create a Plan: Break the obstacle into smaller steps. What’s one thing you can do today to start moving through it? 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
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    30 分