Episodes

  • Should Cardio be a News Years Resolution?

    Should Cardio be a News Years Resolution?
    Dec 30 2025
    Exercise as a Tool: Cardio, Bias, and What Actually Works Exercise is a tool — and we’ve used it very differently over the decades. Think about it: In the 1950s, “exercise” wasn’t really a thing the way it is now. People moved, they danced (my parents and grandparents were ballroom dancers), but it wasn’t packaged as “workouts.” Then we got the eras: 70s/80s/90s: jogging + long, steady-state cardio 2000s: long-duration cardio gave way to “more intense” HIIT + Peloton era: quick, sweaty, efficient Now: thankfully… the emphasis is finally where it belongs — resistance training But that leaves people wondering: ✅ Where does cardio fit now? ✅ Do I need it? ✅ What kind? How much? ✅ Is HIIT better than steady state? ✅ Should I walk more? Let’s make it simple: it depends on the goal — and the timeline. 🔧 Coaching Without Bias One of the biggest problems in fitness is that people coach from bias. Meaning: They coach what they personally like… not what the goal actually requires. Example (and yes, people hate me saying this): If your goal is muscle gain and you tell me you do Pilates and yoga five days a week… I’m going to say: “Great… wrong tool.” Not saying don’t do it. Just saying don’t expect it to build muscle. It’s like my teenage swimmers: If they want to be better at swimming, am I going to put them on a treadmill for an hour? No. Wrong tool. The right tool depends on the goal — not your preference. 🏋️ Resistance Training: The Right Tool for Midlife Resistance training isn’t just about aesthetics. It’s foundational for midlife health because muscle is not “just muscle” — it’s metabolic, structural, protective tissue. But today’s focus is cardio — because cardio has become confusing. And it’s confusing because the “best cardio” has changed every decade… mostly due to trends and preference. So here’s how I coach it: ⏳ The First Question I Ask: “How long have we got?” The number one reason diets fail is unreasonable expectations. So when someone says: “I want to lose 30 pounds in 6 weeks…” I’m not going to cheerlead that. I’m going to coach reality. Because the plan depends on timeframe. 🎯 Short-Term Fat Loss: Nutrition Does the Heavy Lifting If the goal is short-term (days to a few weeks), cardio is rarely the main tool. Example: my Peak Week / 5-Day Shred. It’s a 5-day diet + 7-day program with 4 coaching calls and people drop weight fast — but there’s no exercise requirement. Because if the goal is fast results: nutrition creates the environment quickest cardio doesn’t move the needle much in 5 days and adding lots of cardio often makes people hungrier and less compliant And once you push beyond about 30 minutes, cardio can increase appetite for many people. So in short-term phases, the question becomes: “Is the juice worth the squeeze?” If cardio makes you hungrier and less compliant, it can work against the result. 🧱 Long-Term Results: Exercise Becomes Non-Negotiable If the goal is long-term fat loss and keeping it off, exercise matters a lot more. Here’s something fascinating: Multiple long-term weight loss studies (people maintaining results 2+ years) show a consistent theme: The vast majority of long-term successful maintainers walk a lot. And the data tends to land around this: ✅ ~350 calories/day burned through exercise (as an average) Not every day has to be exactly 350 — it can average out: some days 250 some days 500 but roughly… it balances out. This is one of the most realistic, sustainable “maintenance” targets I’ve ever seen. 🍕 Want to “Out-Exercise” Nutrition? Two other studies looked at this question: “If I don’t want to manage food very tightly… how much do I need to exercise?” Answer: 🔥 roughly 770–800 calories/day burned through exercise every day That’s a lot. Even walking, that can mean hours — daily — forever. And eventually: ankles, knees, hips, back… something complains. So yes, you can try to outwork your diet… but it’s not a long-term strategy for most people — especially in midlife. ✅ The Real Lesson: Use the Right Tool for the Job This episode comes full circle to one point: You might enjoy an exercise. You might prefer a style of training. But… Is it the right tool for your goal? And that’s the part many people don’t want to face — because it requires giving something up, changing routines, dropping comfort habits, and choosing what works. Exercise has to be part of your long-term life — not just a short-term “fat loss phase.” Find what you can commit to… but make sure it actually matches your goal. 📌 Programs & Links 🗓 Full 2026 Coaching Schedule: 👉 www.joannelee2026.com 🔥 Peak Week / 5-Day Shred Starts January 12 👉 www.5dayshred.com 🎟 Use code PEAK before Jan 1 for the discount 🧠 Victory Vault Starts January 26 👉 www.yourvictoryvault.com 🎄 ...
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    24 mins
  • Can I Train with Osteoporosis

    Can I Train with Osteoporosis
    Dec 26 2025
    🎙️ Can You Train With Osteoporosis? Running, Bone Strength & Why Calcium Alone Doesn’t Work

    Recorded on Christmas Eve 🎄

    Before we dive in, I want to wish you a very Merry Christmas. Wherever you’re listening from, take a moment to look around and be grateful for what’s right in front of you. I’m incredibly grateful for all of you who listen to this podcast — it started as an extension of Victory Vault and is now heading into its second year, which still blows my mind.

    🦴 Episode Overview

    If you’ve been told you have osteopenia or osteoporosis, you were probably also told to be careful, move less, avoid lifting heavy, and maybe just go for walks.

    That advice sounds safe — but it’s often the fastest way to lose more bone.

    In this episode, I cover:

    • Whether you can (and should) train with osteoporosis

    • Why running is not the bone-building solution people think it is

    • Why calcium alone doesn’t build bone

    • How bone actually adapts — and what it responds to

    🔑 Key Takeaways

    • Yes, you can train with osteoporosis — but how you train matters

    • Bone is living tissue and responds to force, not just movement

    • Progressive resistance training is one of the most powerful tools for bone health

    • Running may help maintain bone, but it rarely rebuilds it — and it does very little for the spine or upper body

    • Calcium is a raw material, not a builder — without mechanical loading, it won’t go where you want it

    • Nutrition and hormones (protein, vitamin D, K2, estrogen, cortisol) play a supporting role — not the leading one

    Bone is built by demand, not fear.

    🚀 Programs Coming Up

    If you’re listening as we head into the new year:

    🔥 Peak Week – January 12

    A short, intense reset and an excellent entry point into my coaching 👉 www.5DayPeakWeek.com

    🏛️ Victory Vault – January 26 www.yourvictoryvault.com

    Deep education, structure, and understanding of how your body actually works

    You can view the full program schedule at: 👉 JoanneLee2026.com

    Midlife isn’t a downhill slide — it’s an opportunity. With the right information, it can be the strongest phase yet.

    Have a wonderful Christmas, and I’ll see you in the new year.
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    24 mins
  • Why Coffee Makes You Wired — and Then Crashes You: Adenosine Explained

    Why Coffee Makes You Wired — and Then Crashes You: Adenosine Explained
    Dec 21 2025
    ☕ Adenosine, Coffee & Why Tiredness Is Supposed to Happen Midlife Mayhem Podcast It’s Christmas week 🎄 and just a few weeks until my programs begin for the new year. If you’d like to see my full 2026 schedule, you’ll find it at: 👉 www.JoanneLee2026.com 🚀 Programs Starting Soon 5-Day Peak Shred 📅 January 12–18 A powerful 5-day reset with: Coaching calls Structure Momentum Yes, weight loss — but so much more than that January is the only time this program is running early in the year. 👉 www.5DayShred.com 🎟 10% off if you join before Jan 1 Use code: PEAK Victory Vault 📅 Starts January 26 | Runs for 2 weeks A once-a-year program focused on: Identity Standards Discipline Who you need to be to achieve what you want This is not goal-setting. This is doing the internal work that makes goals inevitable. 👉 www.YourVictoryVault.com The Perfect 10 (Applications Open) 🗓 Starts March 1 A 10-month immersive coaching experience for 10 women who want: High-level coaching Long-term consistency Deep, aggressive support If you’re interested, email me to discuss fit and details. 🎙 Episode Topic: Adenosine, Coffee & Energy in Midlife This episode came about very organically — a stale cup of coffee on my desk and a realization that I haven’t really talked about adenosine, and you cannot talk about coffee without talking about adenosine. So today we’re winging it — and breaking this down in a way that actually makes sense. 😴 Why We Naturally Get Tired as the Day Goes On Adenosine is the system that controls natural tiredness. It builds up in the brain the longer we’re awake. Not because the body releases it intentionally — but because it’s a by-product of energy use. Every time your brain works, thinks, focuses, or stays alert, it burns energy. That energy currency is called ATP (adenosine triphosphate). As ATP is used, adenosine accumulates. As adenosine builds up, it attaches to receptors in the brain — and once enough of those receptors are occupied, the message is clear: It’s time to slow down. That heavy-eyed feeling in the evening? That drop in motivation? That “I just can’t do one more thing” sensation? That’s not weakness. That’s adenosine doing its job. ⚡ How Coffee Actually Works (and What It Doesn’t Do) Caffeine does not give you energy. It does not fix fatigue. What caffeine does is block adenosine receptors. Adenosine is still present — but it can’t attach. So the brain doesn’t receive the tiredness signal. You don’t suddenly have more energy. You’ve just silenced the message that says you’re running low. That’s why coffee can make you feel: Alert and exhausted Wired but tired Fine initially… then crash later 🔄 Cortisol vs Adenosine: The Push–Pull Adenosine slows us down. Cortisol wakes us up. Cortisol naturally rises in the morning — that’s normal. That’s why cortisol is typically tested between 7–8am. When caffeine is added on top of that morning cortisol rise: Adenosine is blocked Cortisol is stimulated For some people, this feels like clean energy. For others — especially in midlife — it feels like anxiety, jitters, or overstimulation. The difference usually isn’t the coffee. It’s what the nervous system was already dealing with before the coffee arrived. ☕ Why Coffee Tolerance Builds When adenosine receptors are blocked repeatedly, the brain adapts. It simply says: “If these receptors keep getting blocked, we’ll make more of them.” So over time: The same coffee stops working You need more to feel the same effect Skipping coffee feels awful Nothing is broken. This is normal neurological adaptation. 🚫 What Happens If You Suddenly Quit Coffee If you stop caffeine after years (or decades) of use: All those extra adenosine receptors are suddenly available Adenosine floods the system This is why people feel: Heavy Foggy Achey Like they’ve been hit by a truck This phase does pass, but in midlife it often takes longer than expected. 🦋 Thyroid Medication & Coffee (Especially T3) This is why thyroid meds are advised to be taken away from coffee: Absorption Coffee reduces thyroid hormone absorption in the gut — especially T3. Stacked stimulation Thyroid hormone already speeds things up. Coffee blocks adenosine and pushes cortisol. Together, this can feel like: Wired mornings Anxiety Shakiness Big afternoon crashes Many women become more sensitive to thyroid medication in midlife, even if they’ve taken it for years. If that sounds familiar, it’s worth exploring. ☕ Why People Respond So Differently to Coffee Some people feel nothing at all → long-term tolerance Some can’t tolerate even a sip → high stress load, already elevated cortisol Some can drink coffee before bed → but sleep quality is still affected Coffee isn’t about stimulation. It’s about how the brain manages adenosine — and how that interacts with cortisol and ...
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    33 mins
  • What Your Face and a Weak Handshake Have in Common

    What Your Face and a Weak Handshake Have in Common
    Dec 17 2025

    In this episode, Joanne connects several conversations that are often discussed separately — facial fat loss, muscle loss, grip strength, hormones, and rapid weight loss — and explains why they’re all part of the same biological picture in midlife.

    Rather than treating these changes as isolated or cosmetic issues, this episode explores what’s really happening underneath: estrogen decline, rising myostatin, changes in muscle quality, and the body’s response to its environment.

    Joanne also addresses recent criticism around rapid weight loss and explains why context, duration, and intention matter far more than the label.

    In this episode, we cover: Facial fat & muscle loss

    • Why facial fat loss accelerates with age — even without weight loss

    • How estrogen protects facial fat, skin thickness, and structural support

    • Why rapid weight loss can amplify facial aging when muscle isn’t preserved

    • The role of muscle tone and connective tissue in facial appearance

    • Why facial fat doesn’t always return proportionally with weight regain

    Grip strength as a health marker

    • Why grip strength is one of the strongest predictors of aging, independence, and longevity

    • How grip strength reflects total-body muscle health, not just hands

    • The role of fast-twitch muscle fibers and why they disappear first with age

    • How rising myostatin makes muscle harder to maintain in midlife

    • Why estrogen loss worsens muscle breakdown and neuromuscular efficiency

    • Why grip strength often declines before visible muscle loss

    The shared biology: estrogen & myostatin

    • How estrogen suppresses myostatin and supports muscle preservation

    • Why midlife changes create a more catabolic environment

    • How muscle loss, facial aging, and strength decline are biologically linked

    Rapid weight loss — and why context matters

    Joanne responds to criticism she received online for discussing rapid weight loss while also running Peak Week – the 5-Day Shred.

    She explains:

    • Why prolonged restriction is the real problem — not short, strategic interventions

    • Why Peak Week is five days only, by design

    • That people don’t join Peak Week just to lose weight

    People come to Peak Week to:

    • Reset habits

    • Re-establish structure and momentum

    • Get back “in the groove”

    • Experience the energy and accountability of a focused group

    • And yes — to see results that are guaranteed

    Weight loss is not the only reason Peak Week works — it’s simply a predictable outcome when the body is placed in the right environment.

    Why Peak Week works — every time

    Joanne explains why Peak Week has such a high repeat rate:

    • Nearly everyone comes back again and again

    • Not because it’s extreme — but because it’s effective, structured, and supportive

    During Peak Week:

    • There are 4 coaching calls in 6 days

    • Topics go far beyond weight loss

    • It’s an opportunity for Joanne to coach in real time, not just deliver a plan

    She shares a real example: A woman who had been eating well and training consistently — without losing a single pound — joined Peak Week and lost 10 pounds.

    Not because her body was “broken,” but because it finally experienced the right environment.

    Most people aren’t failing. They’re just not in an environment that allows their body to respond.

    Final takeaway

    Midlife results — whether that’s fat loss, muscle preservation, facial aging, or strength — aren’t about willpower.

    They’re about biology, hormones, and environment.

    Create the right environment, and the body responds. Every time.

    🔔 Call to Action

    Peak Week – The 5-Day Shred Starts January 12

    👉 www.5dayshred.com
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    54 mins
  • DECEMBER 31 IT ALL ENDS!

    DECEMBER 31 IT ALL ENDS!
    Dec 13 2025
    What Compounding Pharmacies Actually Do — Why December 31st Matters — and the GLP-1 Confusion Explained

    Before we talk about December 31st, the FDA, or compounded weight-loss medications, this episode starts with something most people misunderstand:

    What compounding pharmacies are actually for.

    Joanne begins by explaining the original and ongoing role of compounding pharmacies — using hormone replacement therapy (HRT) as a clear, long-standing example — before addressing why compounded GLP-1 medications existed temporarily and why that chapter is now closing.

    This context matters, because without it, everything happening right now sounds dramatic when it really isn’t.

    🔍 What’s Covered in This Episode 🧪 What Compounding Pharmacies Actually Do

    • Why compounding pharmacies exist in the first place

    • How compounding is meant to customize medication, not replace FDA-approved drugs

    • A clear explanation of compounded HRT, including:

      • Doses that do not exist in FDA-approved products

      • Patients who need amounts between standard commercial doses

      • Delivery methods or formulations that FDA products don’t offer

      • Why testosterone for women is commonly compounded

    • Why compounded HRT continues to be appropriate and legal: because FDA products cannot meet every individual dosing or formulation need

    ⚖️ How GLP-1 Compounding Was Different

    • Why compounded GLP-1 medications were legally allowed during shortages

    • How compounding pharmacies were permitted to fill a supply gap, not a medical customization gap

    • Why this was always intended to be temporary

    • The difference between individualized medical compounding and mass-market convenience compounding

    📆 Why December 31st Matters

    • What actually changed when GLP-1 shortages ended

    • Why compounding pharmacies were given a wind-down period

    • Why December 31st became a common operational cutoff

    • Why this is not a ban, crackdown, or conspiracy — but a return to standard FDA rules

    🧠 What This Means Going Forward

    • Why compounding still exists — but within narrow, patient-specific boundaries

    • Why GLP-1 mass compounding no longer fits the legal definition once supply stabilized

    • How fear-based “stock up now” messaging misses the point

    • Why medication can be a tool — but not a substitute for education, physiology, and behavior

    🩺 Personal Update Mentioned in the Episode

    Joanne also shares her recent reaction to a change in her thyroid medication, using it as a real-world example of why individualized dosing matters — and why nuance in medicine is often lost in online conversations.

    📅 Program Dates for 2026

    All program dates for 2026 are now set.

    View the full schedule here: 👉 www.joannelee2026.com

    🧬 One-on-One Peptide Consultations

    If you’d like to book a private consultation regarding peptide use, you can contact Joanne directly:

    📧 www.5dayshred.com

    🧠 The Victory Vault

    A foundational program covering body composition, decision-making, and long-term success. 👉 www.yourvictoryvault.com

    These programs give you a clear feel for how Joanne coaches before stepping into more advanced or longer-term work.

    🎧 Final Thought

    This episode isn’t about losing access — it’s about understanding how compounding was meant to work, why GLP-1 compounding filled a temporary gap, and why returning to clear boundaries actually protects patients.

    Clarity beats panic. Education beats outrage.
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    43 mins
  • Do GLP-1s Really Change Your Set Point… or Just Press Pause?

    Do GLP-1s Really Change Your Set Point… or Just Press Pause?
    Dec 13 2025
    Today’s episode was sparked by a Medscape article that immediately grabbed my attention. The headline essentially said that set point weight does not seem to decrease with the use of GLP-1 medications. If you’re taking Semaglutide, Tirzepatide, or any of the current weight-loss medications, that line alone is enough to make your heart skip a beat. For many people, these medications have felt like the first time in their lives that their hunger was quiet, their cravings were manageable, and their weight finally responded. So when you hear that set point may not actually change — that the body might be waiting to crawl right back to its original weight — the fear becomes very real. But like most things in physiology, the headline didn’t tell the whole story. And that’s what this episode unpacks. What Set Point Actually Is — And Isn’t Set point is often described as the weight your body “likes” to sit at, but that’s far too simplistic. Your body isn’t trying to sabotage you; it’s trying to protect you. Deep in your brain — specifically the hypothalamus — you have a kind of metabolic thermostat. It constantly monitors hormones, nutrient availability, inflammation, hunger cues, stress levels, and even the kinds of foods you routinely eat. All of this information is used to determine what weight range the body feels safest maintaining. When you drop below that range, or lose weight quickly, the brain interprets it as a potential threat. Hunger rises. Cravings intensify. Food becomes more rewarding. Energy levels dip. Your metabolism slows. Your movement decreases without you even noticing. These aren’t character flaws — they’re ancient survival mechanisms. And here’s the part that matters most: your set point is not permanent. It adapts based on your physiology. Your environment. Your habits. Your muscle mass. Your food quality. Your inflammation levels. Your stress. Your sleep. Your blood sugar stability. Your set point can shift up or down — but it doesn’t shift just because you lost weight. It shifts when the biology underneath the weight changes. So Where Do GLP-1 Medications Fit Into All of This? GLP-1 medications do something incredibly powerful: they create the feeling of a lower set point. Hunger drops. Fullness increases. Cravings go quiet. Food stops dominating your thoughts. You feel in control. You naturally eat less because your biology finally lets you. But it’s critical to understand why this happens. GLP-1s don’t magically reset the metabolic thermostat. They simply turn down the noise that makes weight loss nearly impossible for some people. They reduce hunger signals, slow digestion, balance blood sugar, dampen reward-driven eating, and improve certain hormonal pathways. While you’re on the medication, your body behaves as though it has a lower defended weight. You’re in the zone. You’re losing weight. Everything feels easier. But — and this is exactly what the Medscape article was pointing to — once the medication is removed, the underlying system is still the same. If the physiology that created the higher set point hasn’t changed, the body will start nudging you back up toward where it felt safe before. Hunger returns. Cravings return. The pace of eating speeds up. You start thinking about food again. You don’t get as full as quickly. The thermostat simply goes right back to its previous setting. This is why so many people regain weight after stopping GLP-1s. It isn’t because the medication “stopped working.” It’s because the set point didn’t shift, and the hunger cues were only being temporarily managed. So What Does Lower a Set Point? This is where physiology and lifestyle meet. If you want the weight to stay off — with or without medication — your biology has to change in ways that make your brain feel safe at a lower weight. And that doesn’t come from being hungry. It comes from being metabolically supported. Muscle is one of the biggest drivers. The more muscle you carry, the more efficiently you handle glucose, the more stable your metabolism becomes, and the less defensive your body is about holding fat. Protein intake matters for the same reason — it improves satiety, stabilizes cravings, and helps maintain lean mass. Movement — especially strength training — tells the body, “We’re active, we’re strong, and we are not in a famine.” That’s when your metabolism relaxes and your appetite becomes more biologically appropriate. Blood sugar stability matters enormously. When glucose swings up and down, cravings and hunger spikes follow — and your body fights to get back to the heavier weight where it felt more stable. Even inflammation plays a part. A highly inflamed body is a defensive body. It clings. It protects. It stores. Lower inflammation sends the opposite signal: we’re safe, we’re nourished, we can let go. None of these changes come from medication alone. The medication simply ...
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    42 mins
  • Oral vs Injection vs Cream: The Testosterone Showdown

    Oral vs Injection vs Cream: The Testosterone Showdown
    Dec 10 2025

    Testosterone therapy is exploding in popularity, especially among midlife women — but how you take testosterone dramatically affects how it works in your body.

    In this episode, Joanne breaks down the three major delivery systems — transdermal creams, oral lozenges, and injections — and explains why some women are now being told they’re “poor absorbers” and switched to oral or injectable forms.

    You’ll learn:

    • Why women may not respond to topical testosterone (and why “poor absorber” is often misdiagnosed)

    • How creams differ from orals in absorption, side effects, and DHT conversion

    • Why oral lozenges feel strong quickly — and the real reason they spike DHT

    • Why injections seem aggressive but actually deliver the smoothest hormonal profile

    • Which delivery system works best depending on your goals, symptoms, and physiology

    • How men differ in absorption and why some men do brilliantly on gels while others might as well bathe in them

    • How dosing, metabolism, and estrogen/testosterone balance influence results

    • How to talk to your provider about choosing the right method

    This episode is a must-listen for any woman navigating midlife hormones — and for men who want to understand why their therapy may or may not be working.

    💉 Delivery Systems Explained

    Joanne breaks down:

    1. Transdermal Creams

    • Gentle, steady, least DHT-converting

    • Great for subtle libido, mood, strength improvements

    • Why absorption varies wildly between women

    • When creams are not enough

    2. Oral Lozenges

    • Fast-acting, potent, and sharp

    • More likely to spike DHT

    • Why these are often a solution for “non-responders” — but come with caveats

    • The classic “love it or hate it” delivery method

    3. Injections

    • The smoothest and most predictable system

    • Lowest DHT spikes compared to oral

    • Best for consistent energy, stable mood, and strong results

    • Why smaller, more frequent microdoses are often ideal for women

    🔥 Who This Episode Is For

    • Women feeling under-dosed or inconsistent on testosterone cream

    • Women newly prescribed oral testosterone and unsure what to expect

    • Anyone concerned about androgenic symptoms like acne, hair shedding, or irritability

    • Men frustrated with gels or creams

    • Anyone navigating TRT/HRT and wanting real science without fear or fluff

    👀 Want More Like This?

    This episode is part of Joanne’s in-depth midlife education series. If you love detailed, physiology-first coaching — not surface-level soundbites — you’ll love what’s coming next.

    🌐 Explore the New Website

    My brand-new website is live (not fully finished, but go have a peek): 👉 www.joannelee.com

    This is where all upcoming programs, courses, podcasts, and resources will live.
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    30 mins
  • HALF-LIVES: The Science Behind Dosing

    HALF-LIVES: The Science Behind Dosing
    Dec 6 2025

    In this episode of Midlife Mayhem, Joanne breaks down one of the most misunderstood concepts in the supplement and peptide world: half-life — the amount of time it takes for half of a substance to leave your system.

    Half-life is the key that determines:

    • how often you should take something

    • whether a pill works better than an injection

    • why weekly injections make sense for some compounds

    • and why weekly injections are completely useless for others

    With everyone experimenting with B12 injections, peptides, thyroid meds, GLP-1 weight-loss medications, and metabolic enhancers, understanding half-lives is crucial. It is the difference between a protocol that WORKS and one that’s pure wishful thinking.

    Joanne walks you through real-life examples — from caffeine to thyroid hormones — then explains why short half-life peptides like 5-Amino-1MQ and SLU-PP-332 must be taken in ways that match their rapid clearance times.

    If you want to be your own health advocate, understand your protocols, and stop wasting money on things taken the wrong way… this episode will change how you see every supplement and injectable.

    🧪 Key Topics Covered ✔ What “half-life” actually means

    • Simple explanation

    • Why it determines dosing schedules

    • Why clearance time ≠ half-life

    ✔ Half-lives of everyday substances

    • Caffeine: 5–7 hours

    • Melatonin: 20–50 minutes

    • Nicotine: ~2 hours

    ✔ Hormones & metabolism examples

    • Thyroid (T4): ~7 days

    • T3: ~24 hours

    • Cortisol: ~90 minutes

    ✔ GLP-1 medications (Ozempic, Mounjaro)

    • Why once-weekly injections make perfect sense

    • How the 5–7 day half-life prevents daily swings

    ✔ The BIG mistake people are making

    Joanne exposes the trend of taking fast-clearing peptides or compounds once a week, despite half-lives of 4–6 hours — making the protocol physiologically pointless.

    ✔ Short half-life peptides

    These require consistent dosing for meaningful effect:

    • 5-Amino-1MQ → ~4–6 hour half-life

      • Learn more at: www.5amino.com

    • SLU-PP-332 → ~4 hour half-life

      • Learn more at: www.slu332.com

    Understanding these half-lives helps you choose the correct delivery method and the correct dosing frequency so your results match your intentions.

    🔗 Resources Mentioned in This Episode

    • 5-Amino-1MQ Information → www.5amino.com

    • SLU-PP-332 Information → www.slu332.com

    • My new website (still being finished but take a peek!) → www.joannelee.com

    📣 Upcoming Programs & Announcements ✨ January Programs Start the 3rd Week of January

    If you want 2025 to be the year you take full control of your health, metabolism, and body composition, Joanne’s programs begin again in mid-January. Spots fill quickly — keep your eye on www.joannelee.com for updates.

    🔥 The 10-Month Elite Mentorship — Starts March 1

    (Originally planned for February, but the new website is taking a little longer — and it needs to be perfect.)

    Joanne is inviting 10 women who are ready for a new life experience:

    • Not a quick fix

    • Not a shortcut

    • A 10-month immersive mentorship

    • Deep coaching, retreats, advanced training, and complete physiological transformation

    • For women whose commitment matches their desire

    If this is you… March 1 is your starting line.

    More details coming soon on www.joannelee.com
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    40 mins