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by joanne lee cornish
Midlife Mayhem hosted by body composition expert, Joanne Lee Cornish is intended to explain the madness that can occur during midlife. Offering information and solutions to help you avoid what most people experience in Midlife. Aimed at both men and women. Joanne can help those who want to be helped
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- Today52 min
Midlife Memoirs #1 Lupe
Midlife Memoirs #1: Lupe — She Couldn't Do One Pushup, Now She Does 57 Welcome to Midlife Memoirs This is the very first Midlife Memoirs. The idea is simple. Real people, real midlife journeys, shared out loud. So we can share stories, help others, maybe laugh a little, and realise how far we have come. My first guest is Lupe, a dear friend I have known for close to 30 years. We first met at Gold's Gym Venice in the late 1990s. How Lupe and I Met Lupe was a flight attendant on a layover. She saw a fitness competition, looked it up, and came to find me because I was training Monica Brant at the time. She sat down with me outside Gold's Gym Venice and said she wanted to do a fitness competition. In eight weeks. I asked how much training she had done. How much dancing. Zero. Zero. So I asked her to do a pushup. She couldn't do one. On her toes. At 26 years old. We trained together for almost five years after that. She would drive from Hermosa Beach, then Huntington Beach, to Venice to train with me. And now, at 57, she can do at least 57 pushups in one go. 57 at 57. That says everything. The Kindergarten Lesson Lupe's analogy for walking into Gold's Gym Venice is perfect. She was entering kindergarten. She didn't even know how to do a pushup. I already had my masters, so to speak. I had competed and done it all. Her point, and mine: everybody wants to start at the end. Nobody wants to do the dirty work at the beginning. Everybody gets frustrated because they start and they are not already good at it. If you accept you are starting at the beginning, you can actually enjoy all the progress. And a good trainer at the very start can save you decades. YouTube and apps are fine. But a good coach for even a few months can save you from years of doing it wrong and then having to unravel it. When Midlife Crept In For Lupe, menopause did not arrive with a big announcement. It crept in, bit by bit, at around 51. She was flying back and forth to Sacramento caring for her mum, who had suffered a stroke and had aphasia. Life was full: a window cleaning business with her husband, a dog, all of it. One day she noticed she didn't think she had had her period that month. She put it to one side. Then came the hot flashes. Lupe had always been cold. Suddenly she was hot, and she didn't understand what was happening. Nobody had warned her, in any detail, what to expect. Her two older sisters, 18 and 20 years older, had completely different experiences. One, with poor eating and exercise habits, had terrible hot flashes. The other, with great habits, barely felt it. That contrast is the whole lesson. The Window Before It Starts Women who go into perimenopause insulin resistant get slammed. Women who go in healthy get through it far easier. That is why the late 30s and early 40s matter so much. Get your fasted insulin checked. Eat better. Watch your carbohydrate intake. Get your protein up. You don't have to be perfect. But if those habits are in place before things start changing, the experience is completely different. Once the weight is gained and the issues have piled up, it is much harder to undo. Like trying to put toothpaste back in the tube. There are six hormones that change your body composition with age, but the two big ones are insulin and cortisol, and you can control both of those. Grief, Anxiety, and Thoughts That Weren't Hers Lupe's mum passed away five years ago. A year later, her husband's mum passed. Then his dad, about a year ago. Grief on top of hormones was, in her words, a recipe for havoc. Her superpower used to be sleep. Then she was waking at 2am, night after night. <p clas
- 4 days ago26 min
Hard Work, Wrong Advice: 2,500 Facebook Comments Later
The Facebook Post that had me Stunned But first - Protein Scavenging ... What is protein scavenging? In certain birds, researchers have shown they eat and eat and search for food until they hit the optimal protein they need for that day. Once they hit it, they stop eating. The hypothesis is that we do the same thing. We keep eating until we hit the right amount of protein for the day. If we do not hit it, we just keep eating all day. This has not been proven in humans, but Joanne says over three decades of coaching, she has seen exactly this pattern. When people finally eat enough protein, the frustrations greatly diminish. The snacking goes away. The meals get smaller. The food noise goes away. All of a sudden, they look disciplined. They look like they have self-control. Protein does that. Yet so many people fight it, because protein does not taste as good as carbohydrates and fat. Doing what is necessary, not what you want As we get older, protein is not absorbed as well, and we need more of it per meal to trigger muscle protein synthesis. A 20-year-old may manage it with 20 grams. Over 45, Joanne talks about 35 to 40 grams per meal. Protein has to be deliberate. Logging alone will not fix it. Logging and finding you only reached 70 or 80 grams tells you the problem. It does not solve it. Planning the protein first, then building the rest of the day around it, does. A protein shake, tuna, and some ground turkey can get you there. Joanne also uses ready-made protein drinks, 30 grams each, two a day, before she eats a thing. Try it for two weeks. People who say they cannot eat enough protein are often not valuing themselves enough to make it non-negotiable. If you knew it would guarantee a long, healthy life for your pets, or your grandkids, you would make it happen. Apply that same value to yourself. Anyone with kidney disease should stay within their doctor's protocols. That exception sits beside every protein recommendation. The Facebook post that blew her mind In an over-50s group, a woman posted that she had trained for nine months, eats 1,400 calories a day, weight trains four days a week, and has not lost a pound. She said she gets about 80 grams of protein a day. The post drew around 2,500 comments. Most of the advice was nonsense, Joanne says. "You are not eating enough, you are in starvation mode." "It must be your hormones, you need oestrogen." "Lift lighter weights for your body type." Joanne's reading of the same post. If she is not tracking, she is almost certainly eating about 30% more than she thinks, so probably closer to 1,700 calories, not 1,400. 80 grams of protein is only 320 calories. On 1,400 calories, that leaves close to 1,100 calories from something that is not protein, likely over 200 grams of carbohydrate a day. With a waist that suggests an insulin load, that carbohydrate load blocks access to stored fat. Lipolysis is inhibited. The fix is not more calories and not a new hormone. It is flipping the macros: keep the calories, get the protein grams right up, which in itself brings the carbohydrates down. And get bloodwork done. One commenter, a woman in her seventies, got it exactly right: eat unprocessed food, stay in a deficit, exercise every day, and you will get results. Joanne's own 5-Amino experience, from YouTube to audio Joanne shares only her own experience here, for information, not as a recommendation for anyone else. Right after Christmas 2023, she was 147.5 pounds. She started taking 5-Amino-1MQ in th
- 6 days ago30 min
TESTOSTERONE & BODY FAT - men and women are different
The problem A man of 52 and a woman of 52 walk into the same hormone conversation and get handed the same advice. Fix the testosterone, fix the fat. That advice is wrong for at least one of them, and possibly both. In men, body fat crushes testosterone, so adding more is rarely the answer. In women, body fat can be CAUSED by excess androgens, so for those ladies adding more is NOT the answer "Hi there, I do hope you enjoy my podcast. Things are getting tricky out there with regard to giving information, talking about personal experiences or giving any sort of advice. Be sure to subscribe to my email list, scroll down there for the link" What this episode covers From a review in Frontiers in Medicine, October 28, 2026, by Komai and colleagues, a subject Joanne has taught in her Mastering Midlife program for five years. In men, fat drags testosterone down. Excess body fat suppresses testosterone. Sex hormone binding globulin (SHBG) rises with age and binds testosterone, leaving less of it active. Aromatase, an enzyme stored in fat, converts testosterone into oestrogen. So a heavier man prescribed testosterone can end up converting much of it into oestrogen. A futile cycle. Body fat loss itself is the first testosterone intervention for men. Training, protein, sleep, and a calorie deficit you can actually live with come first. Resistance training in itself raises testosterone. Only once body fat is down, and numbers are still low and symptoms are present, is there a role for testosterone replacement therapy. In women, the arrow often points the other way. Obesity in women is more often linked to androgen excess, not androgen deficiency. Insulin resistance pushes the ovaries to produce more androgen and lowers SHBG, leaving more androgen free and active. Fat tissue converts androgens through an enzyme called AKR1C3. This pattern is clearest in PCOS, now called PMOS under the 2026 global consensus, polyendocrine metabolic ovarian syndrome. PCOS does not go away at midlife. <ul class="list-none ps-5 mb-3 [&>li:not([role=checkbox],:has(>ul,>ol))]:relative [&>li:
- 1 weeks ago31 min
STOP the fat coming back!
Nutrient Partitioning: Why Your Body Stores More Fat in Midlife 📩 Subscribe to Joanne's Email List Get exclusive videos, updates, and discount codes delivered directly to your inbox. CLICK HERE TO SUBSCRIBE Why does it seem like you can eat the same way you always have, yet your body composition keeps changing? In this episode of Midlife Mayhem, Joanne Lee Cornish breaks down nutrient partitioning — how your body uses the calories you consume and why, as we age, more of those calories may be stored as fat rather than used to support muscle, movement, and energy expenditure. Joanne also discusses 5-Amino-1MQ, the molecule that caught her attention because of research into its potential effects on fat storage. In This Episode 1. Nutrient Partitioning Explained Calories in versus calories out is only part of the story. Joanne explains the four potential destinations for excess calories: Muscle growth and glycogen storage Non-exercise activity thermogenesis (NEAT) Heat production Fat storage 2. Why Body Composition Changes in Midlife As we age, we tend to move less, lose muscle, and become less responsive to the signals that support muscle growth and maintenance. These changes can affect how our bodies use and store energy. 3. Muscle Is Key to Successful Aging Consistent resistance training, progressive overload, and adequate protein are essential to supporting muscle as we age. Joanne explains why repeating the same workouts without progression may not provide the stimulus your muscles need. 4. The Problem With Rapid Weight Loss Losing weight quickly can mean losing muscle alongside fat. When muscle mass and daily movement decline, your body may burn fewer calories than before, making weight regain more likely to consist primarily of fat. 5. Hormones, Insulin Resistance, and Changing Fat Distribution Joanne discusses how declining estrogen and testosterone can influence where fat accumulates, particularly around the midsection, and why muscle health and insulin sensitivity matter. 6. 5-Amino-1MQ and Fat Storage What caught Joanne's attention about 5-Amino-1MQ was research investigating its effect on NNMT, an enzyme associated with fat tissue and metabolism. She discusses research in mice investigating reduced fat accumulation and fat loss, even under conditions designed to promote obesity, and explores how these findings relate to nutrient partitioning. The Takeaway You cannot outsource the work of building and preserving muscle. If you want to improve your body composition in midlife, focus on consistent resistance training, adequate protein, progressive overload, and more daily movement. Understanding nutrient partitioning gives you another way to look at why your body changes — and what you can do to support your goals. Interested in 5-Amino-1MQ? Joanne shares her experience with 5-Amino-1MQ and discusses the research that sparked her interest in this molecule. Explore 5-Amino-1MQ and shop Joanne's products: https://www.joanneleestore.com Connect with Joanne Subscribe to the email list: https://api.leadconnectorhq.com/widget/form/qyLTSxd4AhdTYsraMcj6 Website: https://joannelee.com Online Store: https://www.joanneleestore.com If you found this episode useful, subscribe to Midlife Mayhem and share it with someone who wants to better understand muscle, metabolism, and body composition in midlife.
- 2 weeks ago18 min
Crepey Skin Part 3: The Hidden Layer Nobody Talks About (the DEJ)
Crepey skin is loose skin! You can pick it up; it moves freely around and doesnt seem to be tethered down the way it used to be. And because of this looseness, it buckles like tissue paper. Most products proclaim that hydration and collagen are the problem - but the biggest problem is something called the DEJ - the very layer holding the skin in place - crepey skin is a structural problem, so we need products that promote skin remodelling and structure, not just something that polishes the outside. Today we talk about DEJ Crepey skin on the backs of your hands, neck and inner arms has been a big topic on the podcast, and this is round three. Today Joanne covers something she hasn’t discussed before: the DEJ (dermal-epidermal junction), the paper-thin layer that “zips” the top layer of your skin to the layer underneath. In this episode Why crepey skin isn’t really a moisture problem, and why moisturizers only change how it looks The three layers of skin, and what the DEJ is and what it does How the DEJ flattens and weakens with age, so the top layer loosens from the layers below Why constantly irritating your skin barrier works against holding hydration in Joanne’s experience with retinols and high-strength vitamin C on sensitive skin GHK-Cu: how long it’s been studied, why the skin studies used topical GHK-Cu, and her experience with the injectable Why she developed her own range: she couldn’t find the concentration, quality or body option she wanted How the Face Serum, Body Booster and Face and Body Oil work together Why structural change takes 8 to 12 weeks of consistency Blue Theory GHK Skin Range Face Serum, Body Booster, and Face and Body Oil. The 100 ml sizes are the best value. Use code PODCAST for 10% off (expires November 30). 👉 https://www.bluetheoryskin.com Join the email list Joanne emails about once a month, and her biggest discount codes go to the email list first. Since social media keeps removing videos, this is where she can say what she actually wants to say. 👉 Subscribe for Updates: https://api.leadconnectorhq.com/widget/form/qyLTSxd4AhdTYsraMcj6 Links Blue Theory Skin: https://www.bluetheoryskin.com Joanne Lee Store: https://www.joanneleestore.com YouTube: https://www.youtube.com/@JoanneLeeCornish Midlife Mayhem Podcast (all platforms, video now on YouTube and Spotify): https://podcast.joannelee.com Don’t forget to subscribe to the podcast, subscribe on YouTube, and join the email list.
- 3 weeks ago17 min
Could This Injection Finally Fix Cellulite?
Midlife Mayhem: CBL-514, the Injectable That Could Change Cellulite and Stubborn Fat Is an injection, pill or potion coming for everything? This week Joanne looks at CBL-514, an experimental injectable aimed at stubborn fat and cellulite, and shows how to read a breakthrough headline without getting swept away. 🎧 In This Episode Cellulite and stubborn fat are the two things midlife women ask about most. CBL-514 is an experimental injectable developed for both. It isn’t approved anywhere and can’t be bought, but it points to where this whole field is heading, and it makes a great case study in reading the headlines critically. 🔬 What Is CBL-514? Developed by Taiwanese company Calaway Biopharmaceuticals A small molecule injection (not a peptide) Designed for non-surgical, localized fat reduction and moderate to severe cellulite Still in clinical trials, not approved anywhere 💡 Why It’s Different: Fewer Fat Cells, Not Just Smaller Ones Diet, training and even GLP-1 medications shrink the size of the fat cells you already have, like letting the water out of a balloon. The cell is still there, which is why weight regain is so common. CBL-514 is proposed to induce apoptosis (programmed cell death) in fat cells, so there are fewer fat cells in a targeted area. Think of it as an injectable liposuction. If the fat cell is gone, it can’t refill. 📊 What the Data Shows So Far Early phase 2a study: abdominal fat volume dropped about 25%, roughly 120 ml (about half a cup) Reported cellulite results: roughly 95% of women with moderate to severe cellulite saw significant improvement Reading the Headline: Key Caveats The results come from the company’s own announcement. That doesn’t make them false, but companies share their most flattering numbers. The study was open label. Participants knew what they were being treated with, and in aesthetics, expectation matters. Placebo-controlled data is the goal. 120 ml is meaningful, but the real question is what it looks like on a real body in the mirror. 🧪 What’s Next: The Trials Phase 3 trial, “Supreme 01”: randomized, double-blind and placebo-controlled; started September 2026 and currently recruiting A second pivotal trial has been cleared by the FDA Results from both are expected sometime in 2027 Trials use MRI to measure fat volume alongside patient-reported scales After that comes regulatory review, so the product is likely a long way off 🧬 Why Cellulite Is So Hard to Treat It isn’t simply too much fat. It’s largely structural. Bands of connective tissue anchor the skin to a deeper layer, and fat pushes up between the bands, creating dimples. That’s why lean, fit women can have cellulite and some heavier women have none. Hormones, genetics and skin thickness all play a role, and it often worsens after 30 and through menopause as skin thins and collagen declines. Past treatments have had mixed results: an injectable called Qwo (collagenase) is no longer sold in the US, and devices can help modestly but need a lot of maintenance. Joanne also trained in Endermologie and says it can help. 💉 The Weight-Loss Medication Angle Many women on weight-loss medications worry about muscle loss and rapid regain after stopping. Calaway presented animal data at the American Diabetes Association meeting in 2026, looking at CBL-514 combined with tirzepatide. The company says it may help reduce weight regain after stopping treatment and improve metabolic health. Human trials of the combination are planned to begin very soon. As Joanne notes, animal studies aren’t small humans, so the human results are the ones to watch. ⚠️ Joanne’s Take If it works, targeting fat cell number could be a real option for stubborn areas that diet and training don’t touch. Long-term safety is the open question. If fat cells are killed off, where does the fat go? Ectopic fat (stored in places like the liver, muscle and brain) is a concern, and there’s potential for misuse. For cellulite, injecting small pockets of fat under the skin looks incredibly promising. It still won’t fix muscle loss. You can never outsource muscle: results will always depend on resistance training and enough protein. 📣 Announcements Membership program coming next year! Joanne is planning a membership with plenty of topics, including this one. 5-Amino 1MQ Pure (Joanne’s product) inhibits lipogenesis, the creation of new fat, and is available now on her website. 🔗 Links & Resources <ul dir="lt
- 4 weeks ago37 min
I WROTE GOODBYE LETTERS TO MY PARENTS - and I was prepared!
This week’s episode is the one piece of advice I’d give anyone approaching midlife, dealing with it, or coming out the other side: be prepared. We almost always wait until we’re in a situation to educate ourselves about it. We’re sitting in a pool of night sweats, googling what causes them. We’ve gained the weight, then we search for fat loss. We’ve lost 10 pounds of muscle, then we look up muscle loss with age. It’s like getting marriage advice in the middle of a divorce. The information doesn’t stick, because you’re too deep in it to take it in. In this episode: Why preparing early is a strength. It applies to health, money, relationships, and parenting. My timeline. Perimenopause started around 44 with a “nagging voice” at a gas station in Malibu. At 47 came the night sweats. Then came menopause at 51-52. The panic attack. Even with 30+ years of coaching experience, I thought I was having a heart attack. I filled the animals’ bowls and wrote letters to my mum and dad. It shows how much being in the moment clouds your thinking, and how fast the toolkit came out once I recognised what it was. The life pivot. Ten days after moving to Idaho at 50, I had emergency surgery. My hormones crashed and I lost about 15 pounds of muscle, and my legs just disappeared. Because I’d built so much muscle beforehand, I was ahead of the curve. Amateur vs. master. Knowing a little gets you a good week. Mastering something gets you ease. Why I didn’t gain the 35 pounds many women gain. It wasn’t luck. I understood insulin and cortisol long before I needed to. Why going it alone is the hardest way. When you’re already in it, support from a coach, a group, or a medical professional is priceless. This isn’t just for women. The signs in men are subtle (sadness, isolation, body changes) and often ignored. One action you can take this week: If you’re in your late 30s, 40s, or 50s, get your baseline blood work done. You’re probably fine right now, but when things change (and they will), you’ll have your numbers to compare against. Want to be a guest? I’m setting up a monthly (or bi-monthly) video podcast where I interview someone about their journey through life. If you’d like a 30 to 45 minute chat, reply to this email and let’s set it up. We can all learn from each other’s experiences. Questions? Just reply to this email or write to hello@joannelee.com. To your strength, Joanne P.S. I detest promoting my programs, but I love coaching them. If you’ve ever said “I’ll deal with it when it happens,” this is your nudge to deal with it now. Products & Resources Blue Theory Skin: www.bluetheoryskin.com Joanne Lee Store: www.joanneleestore.com Watch on YouTube: youtube.com/@JoanneLeeCornish Subscribe for Updates: Join my email list. That’s where I share discount codes, promotions, and everything I can’t post on social media anymore. No spam, ever.
- Oct 1, 202626 min
Better Legs After 50 - do tell
Better Legs After 50! What 5 New Studies Say About Muscle, GLP-1s & Creatine What if a cheap, well-studied supplement could specifically help the muscle most of us lose first after 50 — our legs? That’s the finding I didn’t see coming this week, and it’s why I’m actually leading with something other than weight-loss medications for once! In this episode of Midlife Mayhem, I’m breaking down five recent studies looking at creatine, weight-loss medications, muscle preservation, postmenopausal women, HIIT and resistance training. And there’s one theme running through all five: Muscle is kept by what you DO — not simply by what you take. 1. Creatine after 50 — the legs responded best This was the one I didn’t know, and it might be my favorite finding. A December 2025 meta-analysis looking at adults over 50 found that creatine combined with resistance training worked — and the lower body responded particularly well. That matters enormously. Your legs affect your balance, mobility, ability to get off the floor and everyday independence. They also contain a huge proportion of your total muscle. There’s an old bodybuilding saying: “legs go first.” Even people who never stop training can notice their legs becoming lighter as they age. I certainly have. And what about the scale increase that puts so many women off creatine? Yes, your weight can initially tick up. But that’s intracellular water, not body fat. Creatine pulls water into the muscle cell, which can actually make the muscles look fuller. The other interesting finding was duration. The research suggested benefits were strongest with supplementation lasting 32 weeks or less, with effects appearing to diminish with longer continuous use. My own long-standing protocol has been eight weeks on and five weeks off, so the idea of cycling creatine rather than simply taking it continuously was particularly interesting to me. But remember the order: Train first. Supplement second. Creatine isn't going to build your legs while you sit on the sofa. 2. Weight-loss medications: 80–85% of the weight lost was fat Now let’s get to the GLP-1 conversation. Real-world research presented at the European Congress on Obesity in Vienna in 2026 followed 486 adults taking weight-loss medications and measured their body composition using clinical-grade bioelectrical impedance. The headline was pretty encouraging: Approximately 80–85% of the weight lost was fat. That's very different from the frightening narrative that these medications automatically strip muscle from your body. But there was an important distinction. The people who preserved the most lean tissue were also doing the things I talk about constantly: eating adequate protein and resistance training. The medication can help manage appetite. It cannot lift the weights for you. It cannot eat the protein for you. You still have to give your muscles a reason to stay. 3. Semaglutide in postmenopausal women: strength went UP This study particularly caught my attention because it looked specifically at postmenopausal women taking semaglutide. Lean mass initially declined — but then it stabilized. And here's the interesting part: Grip strength actually improved. This is why we need to stop using the terms lean mass, muscle mass and strength as though they're interchangeable. They're not. Lean mass includes muscle, but it also includes glycogen, water, organs and connective tissue. If somebody suddenly eats significantly fewer calories and carbohydrates, glycogen stores fall. The water stored with that glycogen falls too. A body-composition scan can register that as a reduction in lean mass. That does not mean the equivalent amount of actual muscle tissue disappeared. So stop worshipping one number on a scale or scan. Pay attention to strength and function too. And grip strength deserves particular attention after 50 because it's an incredibly useful marker of how well we're maintaining strength as we age. 4. HIIT preserved lean mass — at an average age of 72 This one should destroy the idea that getting older means training has to become completely gentle. Researchers at the University of the Sunshine Coast studied 120 adults with an average age of 72 and incorporated high-intensity interval training. They preserved lean mass. Now, that doesn't mean every 72-year-old should suddenly start doing hill sprints. HIIT is relative. Your version might involve: An exercise bike An assault bike Battle ropes A treadmill Kettlebells Bodyweight circuits Walking is fantastic. Keep walking. G
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About Midlife Mayhem
Midlife Mayhem hosted by body composition expert, Joanne Lee Cornish is intended to explain the madness that can occur during midlife. Offering information and solutions to help you avoid what most people experience in Midlife. Aimed at both men and women. Joanne can help those who want to be helped
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