📅 May 11 – 31, 2025 If you care about your body composition, your metabolism, and not rebounding—you cannot miss this. 👉 www.21DaySignature.com Even if you're just curious, at least click the link. You’ll be sick if you miss it.

Topic: Set Points, Plateaus & Rebounds — What’s Really Going On

In today’s episode, Joanne dives deep into the most frustrating part of weight loss: when the body won’t budge, when the weight comes back, and when you feel like your body is fighting you. This episode is for you if:

• You’ve plateaued and feel like your metabolism is broken

• You’ve lost weight but are terrified it’ll come back

• You’re stuck in the same 10-pound cycle

• You’re on (or considering) weight loss meds and worried about what happens next

⚖️ Set Points & Plateaus:

• What a set point is and how it silently controls your weight

• Why most diets start on a set point and end on a plateau

• Why pushing harder (more cardio, fewer calories) actually backfires

🔥 Metabolic Adaptation Explained:

• Why the body adapts to restriction and slows fat loss

• How fat burners and overtraining create long-term damage

• Why even competitors doing "everything right" still get stuck

🚨 The Truth About Rebounds:

• Why the rebound is so aggressive after prolonged restriction

• What LPL (Lipoprotein Lipase) is and how it triggers fat regain

• The role of NEAT (non-exercise activity thermogenesis) in metabolic slowdown

• How body shape permanently changes from repeated weight loss cycles

🧠 Psychological Impact:

• The identity crisis when you rebound after success

• Why confidence (or lack of it) drives behavior

• The concept of regress before you progress when mastering body composition

Joanne shares her own journey post-bodybuilding, the rebound battles, and how it took 18 months to truly create a new set point without ever over-restricting again. Her take? Extreme environments create extreme backlash. The goal is a lifestyle you can sustain without fear.

If you don’t understand how you lost the weight, you will always fear its return. But when you understand the process and create the right environment—you win. That’s what the 21-Day Signature Weight Loss Program teaches. It’s not about dieting. It’s about understanding.

• Protein Basics (yes, we're going back to the beginning!)

• Overtraining: How to Recognize & Avoid It

• Mitochondrial Health – What it is and why it's the future of longevity

🔥 5-Amino-1MQ is back in stock! Find it at www.TheShrinkShop.com. If you don’t know what it is, Google: 5-Amino-1MQ + Body Composition + Longevity — or better yet, DM Joanne.

Not sure which of Joanne’s programs is right for you? 📩 Email : jo@theshrinkshop.com Tell her what’s going on — she might just send you a personalized video response.

📍Subscribe to the podcast, share it with a friend, and remember… Your body isn't broken — it’s waiting for you to stop guessing and start understanding.

Dont miss the SIGNATURE WEIGHT LOSS PROGRAM - the program that started it all

www.21daysignature.com May 11 - 31

💥 Is Insulin the Devil? 💥 You might have heard insulin gets a bad rap in the weight loss world, but guess what? It's not the villain it's made out to be! 🤯 Insulin is simply the hormone that reacts to the environment YOU create. Yes, insulin is known as the fat storage hormone, but here’s the twist—when used correctly, it can be your best friend! ✨

Here’s how it works:

• Insulin is a transporter—it transports glucose and amino acids into muscle, fueling muscle growth.

• Yes, insulin can store fat, but it can also store glucose in muscle—and that’s where you want it!

🔑 Key Truth: In a high insulin state, your body can’t access stored fat. Insulin essentially locks the fat in the storage cell, making it impossible for the fat to be burned. Think of it like a keypad lock—without the right code, that fat can’t get out. 🔒

🛑 Why Insulin Can be a Game-Changer 🛑

• Inactivity + overconsuming carbs = Muscle gets full, and any excess glucose goes straight to fat storage.

• But when you use insulin after exercise or before sleep, it can help build muscle by pushing glucose and amino acids into the muscles you want to grow. 💪

The truth? Insulin is muscle protective and muscle building when used right. Don’t be scared of it—learn to harness its power! 💥

🔥 The Insulin “Trick” You Need to Know 🔥 If you're eating in a slight deficit, staying active, and getting enough protein, insulin won’t be your enemy. It’s all about the environment you create for your body! 🌟

Here’s a pro tip: If you’re trying to build muscle or prevent muscle breakdown, carbs at night (just a small amount) can help protect your muscles while you sleep. This works like magic, especially if you’re in a high cortisol state (hello, stress!). 😴

💡 How Insulin Works in Weight Loss Meds 💡 Weight loss medications that increase insulin can actually work by elevating insulin only after meals, not in a fasted state. So, they don’t keep you in a high insulin state all the time, which is what can lead to insulin resistance. 👌

But remember, it’s not just about calories—carb consumption is key! Even with weight loss meds, if you're still over-consuming carbs, that won’t serve you long-term. 🛑

🧠 Let’s Get Simple 🧠 When you create an environment where insulin is just doing its job, it will help you build muscle and store energy the right way—without it turning into fat. But if you keep it in overdrive, you’ll end up with insulin resistance. Not good.

I break this all down in my Signature Weight Loss Program, starting May 11th. If you're ready to unlock the code for fat loss and muscle building, it’s time to get the right environment for your body!

💥 Real Talk: At the end of the day, the solutions are simple—understand how your body responds to insulin, and adjust accordingly. Know the right habits, the right environment, and you’ll sustain your results in a way that feels natural and joyful! 😎

🌟 Want More? 🌟 If you’re ready to take control of your body composition and ditch the fat loss fear, join my programs:

• 21 Day Signature Weight Loss Program (May 11–31): A power-packed, science-backed program designed to teach you exactly what you need for lasting results.

• Muscle Month (available as self-study anytime): A deep dive into building muscle, perfecting posture, and mastering nutrition.

For more info, head over to 21daysignature.com or email me at jo@theshrinkshop.com to chat about your best starting point!

🎙️ Welcome to Midlife Mayhem! 🎙️

Today, we're diving into Posture! 🧍‍♀️🧍‍♂️ A topic that comes up often, and one that is so important for all of us—especially as we get older! So here’s the deal: Posture is either good or bad, there's no in-between. Good posture is all about awareness and making small, intentional changes.

Quick plug - the next live coaching program is my SIGNATURE WEIGHT LOSS PROGRAM (may 11-31)- 21 days for those who want to understand, enjoy and sustain weight loss www.21daysignature.com

I'll be handing it over to myself to play a recording from my Muscle Month program. This is one of the two posture recordings in the program, and it’s packed with valuable info on how you can improve your posture, ANYTIME.

In this episode, I'll talk about how posture isn’t just about exercises, but a lifestyle. It’s about changing your environment and developing awareness in your day-to-day life. Whether you're working at a desk, sitting too long, or carrying a purse, your posture is constantly adapting based on your environment. But guess what? You can change it! 💪

I’ll also share some real-life examples of how bad posture can sneak into your life: from sedentary lifestyles, carrying heavy bags (yes, I'm guilty of that!), to even physical injuries that can throw your body out of alignment. We’re going to break it all down so you can be more aware and start correcting your posture TODAY. ✨

The best part? Posture can be improved at any point in your life—it's never too late to make those changes.

Don’t forget, Muscle Month (the program where all this is coming from) is available for purchase at musclemonth.com at any time! Plus, the live coaching program will be back this fall/winter. Stay tuned!

So, sit up straight, listen in, and let’s get into it! 🏋️‍♀️🎧

🎯 What we'll cover:

• Posture: The static vs. dynamic kind.

• The two components: Orientation and Stabilization.

• Common causes of poor posture: Repetitive movements, sedentary lifestyle, and bad habits. 😬

• How injuries, improper shoes, and bad sitting habits affect your body’s alignment.

• The power of awareness and simple habits that can shift your posture game.

Get ready to level up your posture and feel unstoppable! 🌟

Enjoy the episode! 💥