October 28, 2024 • 62 mins
Have you found yourself slipping back into old thought patterns and limiting beliefs around calories, body image, and the ill-perceived notion that all carbs are bad, while size and the number on the scale matter?
In this episode, host Mary Lee engages with Carrie Lupoli, a board-certified nutritionist and award-winning behavior specialist, to explore the misconceptions surrounding weight, health, and nutrition especially during menopause. Carrie tackles societal norms that prioritize size over well-being, the impact of processed foods, and the myths around carbohydrates.
These were all misleading and damaging messages that led Carrie down a path of distructive relationships with food, unhealthy body image, and an eating disorder. Her journey paved way to a successful career in holistic nutrition and a unique approach that balances protein, fats, and carbs for blood sugar stabilization. She also developed the 'SNAP' principle for mindset transformation.
Carrie has been featured on news outlets including the TODAY Show, ABC, NBC, Fox, News Nation, and more as a leading contributor to nutrition and women's health. She also co-founded PFC3, a health and wellness brand to certify and support health pros, highlighting her dedication to providing nutrition solutions.
- Learn about Disruptive Nutrition on the website, and through Carrie's podcast: www.disruptivenutrition.com and www.carrielupoli.com/podcast.
- Learn about PFC3 on the website: www.mypfc3.com
- Connect with Carrie: www.carrielupoli.com and www.instagram.com/carrie_lupoli
GET YOUR FREE DOWNLOAD - Power Up with Protein: A Menopause Guide for Strength, Health & Longevity (https://gift.emmeellecoaching.com/)
Let us know if you're liking the show!
Mary is a Licensed Menopause Champion, certified Menopause Doula and Woman's Coaching Specialist supporting high-achieving women embrace her transition - peri to post. Mary coaches individuals and guides organizations to create a menopause friendly workplace, helping forward-thinking CEOs design policies to accommodate employees at work.
Let’s connect:
Learn how Mary can support you or your organization: Book a free consultation call at https://www.emmeellecoaching.com
Take your menopause mastery to a whole new level with an exclusive online, self-paced signature program Menopause Intelligence. A transformative path of discovery where confusion, overwhelm, and frustration give way to empowerment, knowledge, and agency. Visit: https://www.emmeellecoaching.com/menopause-intelligence.
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Disclaimer: Information shared is for educational and entertainment purposes only and doesn’t replace medical advice. Always consult with the healthcare professional.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Carrie Lupoli (00:00):
There's plenty of snake oil out there that's going
to promise you to lose weight.
I know a lot of skinny,unhealthy people.
And so, We have to get out ofthe idea that the scale is a
measure of my health.
It is absolutely one of theworst measures of our health.
I had a client who went throughcancer and she had never been
smaller when she was goingthrough cancer.
(00:21):
But she had also never been asunhealthy.
So, we have to redefine whatworking means and really figure
out what is our why.
What do we want and why do wewant it?
I'll say to women, tell me whatyou want.
And they're like, I just want tolose 20 pounds.
I just feel like I'll feelbetter in my skin.
(00:41):
When you were 20 pounds lighter,were you dieting?
Yeah! If I had known that, if Ihad been that size then I should
have just been happy with that.
And so here it is you've got tofigure out what you really want
and why you want it, becauseit's not a number on a scale.
Welcome to All ThingsMenopausal.
My name is Mary, and I'm amenopause doula.
(01:02):
I created this podcast, to buildcommunity for women going
through menopause transition andto foster resilience through the
stories that connect, educate,and empower.
These stories are real, raw,relatable, And they're very much
relevant to the physical,mental, emotional, and spiritual
whole person that we are.
(01:23):
In our midlife transition, weare not alone.
The menopause symptoms arepersonal, but the experience is
universal.
Mary Lee (01:33):
When I sat down with Carrie, I wasn't expecting to
have so many aha moments.
But really, as we started todiscuss food and its impact on
our health, and just the mindsetthat we've developed as we've
been growing up, young childrenliving in an era with all the
media messages was about sizeand calories in, calories out,
(01:54):
and the number on the scale.
Wow.
It just started reflecting somuch on that era of growing up
in this.
This terrible world of messagingfor young women.
And now we're all hitting themenopause or in menopause and
post menopause years.
and Carrie so very eloquentlyand forthrightly explains to us
(02:16):
the detrimental effect it hashad on our health and this
constant roller coaster thatwe've been on.
But she also teaches us how tohave a better relationship with
food without giving it anyvalue.
she says food fuels our bodies,it fuels our souls.
And so, in this conversation, weget right to the heart of the
(02:36):
matter in discussing exactlywhat is going on with our
mindset and how we can develop amore healthier mindset around
food.
Moving away from like thelabeling of good and bad and the
number of calories it has tomore deeper exploration of how
food makes us feel in themoment.
(02:59):
And more importantly, what it'sgoing to do properly for our
bodies.
Comparing a pizza to an apple asa meal, you'll be surprised what
Carrie has to say, which is morenutritional.
Like all my guests, I'm alwaysappreciative of the fact that
they share their own personalstruggles, their own personal
journey, our pain points.
(03:20):
the mess.
is the message that we can sharewith other people.
So Carrie explains to us how herlife in behavioral coaching
moved right into nutritioncoaching because of her own
struggles with food and theperception of what food could do
for her body or could not do formaintaining her goals.
we're going to get into that.
(03:40):
Vision setting, vision casting,where do we see ourselves in the
future, but what's holding usback?
These hidden beliefs aroundfood, the societal norms that
painted this picture about foodbeing bad versus being good.
But what I really like aboutthis episode is that Carrie
doesn't give you the cookiecutter explanation about eat
(04:01):
this, eat that, She gives youformulas and I'm not going to
tell you what they are.
You're going to have to stickaround and listen But before we
get started, here's a littlesomething about Carrie Lupoli
that you need to know.
Carrie is a nutritionist, abehavior specialist, an
educator, speaker, televisionhost, and disruptor of the diet
(04:21):
industry.
most importantly, and I love howshe says this on her website,
she is the person who will showyou how to love your body and
truly live with purpose.
As a former athlete, Carriestruggled with disordered
eating, which motivated her toseek lasting solutions for
herself and her two daughters.
Combining her experience inbehavioral science, mindset
(04:44):
work, and adult learning, shedeveloped a transformative
approach to nutrition.
She founded Disruptive Nutritionand the Diet Disruptors podcast
to empower women with solutionsbased on blood sugar
stabilization and behavioralinsights.
Carrie's gone on to team up withcelebrity nutritionist Mark
McDonald to educate consumers ona holistic approach to wellness.
(05:08):
together, they certify andsupport other health
professionals and coaches withtheir magic formula, PFC3,
developed a clean supplementline called Zyve, which is
designed to fill in the gaps innutrition, and co host Food
Freedom, the number one mostwatched nutrition show On
Brinks.
(05:29):
tv.
Carrie has been featured on newsoutlets across the United
States, including Today Show,ABC, NBC, Fox, and NewsNation,
As a leading contributor tonutrition, woman's health,
mindset, behavior change, andliving with empowered purpose
driven life.
You can find Carrie's website atcarrielupoli.
com.
And her private practicedisruptivenutrition.
(05:51):
com.
And her podcast, which airs onApple, Spotify, and several
other platforms is.
Diet Disruptors Podcast.
All right, sit back and enjoythis episode and I highly
recommend that you grab a penand paper and take down some
notes maybe even fill out thislittle questionnaire that she is
going to give you in ananecdotal story towards the end
(06:14):
of this show.
I'm so glad you're here.
welcome carry loopholy joiningme to talk about food and
disrupting diets.
Carrie, a warm welcome to you.
Carrie Lupoli (06:25):
Thank you.
I love talking all thingsmenopause.
Mary Lee (06:28):
Believe it or
Carrie Lupoli (06:29):
not.
Mary Lee (06:30):
We're going to dive right to it.
My first question before we getinto some of your backstory,
what is the biggest mistakewomen are making with our food?
Carrie Lupoli (06:40):
Oh my goodness.
This is the, I think that likewe could unpack a whole lot of
things, but we give food so muchpower and we look at food as
good and bad, as healthy andunhealthy.
It becomes like these, these,these things that almost define
(07:01):
us.
Think about it.
If we look at food as good orbad or healthy or unhealthy,
when we eat something that wehave defined as bad, when we
look at something that we havedefined as unhealthy, that
reflects onto how we feel aboutourselves.
We feel guilty.
We feel like we shouldn't havedone that.
And in all reality, food servesour body and food serves our
soul.
And we need both.
(07:22):
We just don't understand enoughabout food.
We don't understand what it doesfor our body.
And unfortunately, so many womenare looking at food as calories
in, calories out, as something Ineed to restrict so I can lose
weight, as opposed to understandthat we are a refuel as you go
machine.
Food is fuel.
Food is life.
Food is meant to be enjoyed.
(07:43):
Food has so many layers ofincredible beauty with it.
And we villainize it, but thenwe use it to self soothe.
And we have this verycomplicated relationship with
it.
And I think it's so clearlydefined for us in our society
that it's so That it is like oneor the other.
It is bad or it's good.
And we can't reconcile thatwithin our own decision making
(08:06):
and then within our own feelingsabout ourselves.
So, and as somebody that had aneating disorder when she was in
college, I absolutely understandthat.
I didn't, I didn't set out tobecome a nutritionist or.
A coach of women in this way, Inever would have thought that I
could have because I had thisreally problematic relationship
(08:26):
with food, but it was when Ifigured out how to overcome that
belief that I realized I had toteach others.
So I think that's the number onething we have.
We give food so much power andwe identify it and define it in
ways that actually then alignswith our beliefs about
ourselves.
Mary Lee (08:43):
Oh my goodness, that is so powerful.
There's so much you could askout of that.
And before we get into, causeI'm sure everybody already is
thinking, okay, what's the magicformula?
What do we do?
And we will get to that.
My listeners.
But there's more, more to it.
And I think that sharing yourbackstory helps more of our
listeners resonate because Ithink we are all, and we were
just talking just before we hitrecord.
(09:05):
Didn't we all have a badrelationship with food or a bad
relationship with, with selfacceptance when we were younger?
Carrie Lupoli (09:13):
Unfortunately,
Mary Lee (09:13):
our generation had grown up in an era where our
value, and I liked how you putit, our value was based on our
size.
Yeah,
Carrie Lupoli (09:24):
and it's so funny because I, I was recently really
thinking about social media andhow people we have a lot of,
Anger towards social media a lotin terms of what it communicates
to our kids and things likethat.
But I actually think as someonewho grew up like you without the
social media, I just keepthinking at least there's a
(09:45):
dissenting voice.
You and I met because of socialmedia and we have the ability to
have a dissenting voice for ourkids today.
When we were growing up, weliterally only had the
magazines.
It was one way communicationthat said to us, This is the
ideal version of a woman, and ifyou do not look like this woman,
you are not valuable enough.
(10:08):
And there was no dissentingvoice telling us otherwise.
My mother believed it.
Her mother believed that.
And so while I think socialmedia has all of its ups and
downs, and of course, I doappreciate the idea that I have
a voice now that can dissent thevoices that we heard growing up.
And I think that's why.
(10:28):
So many of us right now.
We, in my private practice, wetalked to thousands and
thousands of women and there isnot one woman that has said, Oh
yeah, I had a really healthyversion view of my body and
myself growing up.
Mary Lee (10:44):
Yeah, because if they had quite likely, they wouldn't
need what you have to offer to
Carrie Lupoli (10:49):
know.
I was actually, I was a behaviorspecialist.
I was a national educationalconsultant.
I was traveling the countrydoing some really like impactful
work in typicallydisenfranchised schools and in
our, in our country.
And I didn't want to leave myjob.
I didn't want to leave what Iwas doing.
But nobody was doing what I knewneeded to be done for women, for
(11:14):
our population.
And because I was a behaviorspecialist, I had this sort of
unique background as anutritionist and behavior
specialist.
I became a nutritionist later inlife later in my career.
To be able to impact the waywomen, not just Not what they
did, but how they thought.
Because our thoughts and ourbeliefs dictate our actions.
(11:34):
you can't do something that youdon't think about first, right?
And so because I was an expertin mindset as a behavior
specialist and what I did is mywork in education, I knew I had
a skillset to be able toinfluence women in a way that I
thought that they needed.
So had to be done.
I remember the Special-Kcommercial back in the day where
(11:57):
You had pinched an inch every,it was just unbelievable how
that happened.
And then I was recently remindedof Peter Pan and Tinkerbell and
she saw herself in that movie,in a mirror and she looked at
her butt and it was like toobig.
And I'm like, we're talkingabout Tinkerbell.
So no wonder we all had this andI belief that we weren't good
(12:18):
enough because it was justaround us everywhere.
Mary Lee (12:23):
Oh my goodness, you know what those there were
subtle subliminal messages thatwere in our media stream as kids
growing up all the time and wenever.
And I think
Carrie Lupoli (12:36):
This is, this is why, this is what, something
that I think is so importantbecause when my girls were 5 and
6 years old, I was going througha tough time where I gained 80
pounds when I was pregnant, andthen lost it, and then gained
it, and lost it, and if you seepictures of me when my kids were
younger, If I felt like I wasvaluable enough or skinny
enough, you would see me frontand center.
(12:58):
If I wasn't, I was hiding behindmy kids and pictures.
And so you go back and forth andyou can see that evolution of
that.
But when they were five and sixone day and we had Friday family
pizza night, I never ate thepizza because I got salad with
dressing on the side.
Right.
But I was eating with everybody.
And one of my five year old saidto my six year old, two girls,
why does mom never eat thepizza?
(13:18):
And the other one said, becauseit has too many calories.
And I had no idea that I wasliterally teaching my children
all of the same beliefs that Ihad about my body and food and
all of this disordered thinking.
And until they came out with theword calories.
I don't feel like I everremember saying calories to
(13:41):
them.
But I, I taught themsubliminally because it was my
belief.
My thoughts.
I cannot teach any differentthan what I believe.
even if I think I can.
Because the little bits of whenI was looking at myself in the
mirror and like pinching my skinto pretend what I would look
like when it was, when I wassmaller.
(14:01):
Or if I'd have a piece of cakeand I'd say, Oh, I really
shouldn't.
Oh my gosh, I shouldn't.
And I have it.
Or if I, said, Oh my gosh, I'm,I'm on my cheat meal right now.
Or, Oh gosh, I like, Ooh, Idon't want to have it.
All right.
I'm just going to have it.
All of those little messageswere subliminal too.
(14:23):
Right.
And teaching our kids thesethings, because I believed that
food was good or bad and fooddefined my worth.
Mary Lee (14:32):
Oh, so powerful.
And like you said right away,but, but food's designed to fuel
our bodies and our soul.
And it shouldn't be given thisnomenclature of whether it's
acceptable or good or bad.
This is like a source of life.
Carrie Lupoli (14:48):
It is life and no other animal in our world has
metabolic disease.
I don't know, right?
We do.
And we actually have right now,and this is where I get really
passionate for women because wehave, if you, if you talk to
right now with, with ourstudies, we know that 85 percent
(15:11):
of women have been dieting forat least a third of their life.
And all of this up and down, howmany times we're on a diet plan
where we have to buy food, buyprepackaged food, buy products
to be able to go along with it.
We have to count or track all ofour food in an app calories in
versus calories out.
We have literally beenmalnourishing ourselves.
(15:35):
It's, it's, it's just this, weuse, we have these insatiable
cravings, especially aroundmenopause.
But all of that, this weightgain, all of this is, our bodies
are talking to us.
Hot flashes, menopausal issues,any hormonal balance, is our
body saying, A.
Our bodies, our gut, ourmicrobiome, our cellular
(16:00):
function, is, our metabolichealth, is, is not in a place it
needs to be.
93 percent of people have, are,have metabolic dysfunction.
93%.
And a lot of that has to do withour processed food industry.
A lot of it.
But also our blood sugar hasbeen on a rollercoaster,
especially if you've beendieting for years.
(16:22):
And so to be able to have thisbalance of food serving our soul
and food serving our body is sopowerful because We have to
learn how to serve our body.
We have to, but we can't keepdepriving our body.
We don't realize that, but Ialways say what thrives in a
deficit, like name one thing.
(16:43):
Yeah.
Nothing.
And if you've been fueling yourbody at a deficit for the
majority of your life, No wonderyour hormones are out of whack.
No wonder your cravings areinsatiable.
You've been on this crazy bloodsugar roller coaster.
And every, the root of everysingle metabolic function in our
(17:03):
body is, is, is around bloodsugar stabilization.
And so we need to be absorbingnutrients.
And that can't happen with prepackaged, tons of processed
foods.
But even more than that, wecan't balance our blood sugar if
we're on this dietingrollercoaster.
(17:25):
And so we just don't know enoughabout food.
We've been taught the foodpyramid, we've been taught
calories in, calories out, we'vebeen taught that carbs are bad.
I eat six times a day, I eatcarbs in every single meal.
I never experienced menopausalsymptoms.
So, like, I could prove itwrong, and I could prove it
wrong with thousands of womenthat I've worked with, and we
(17:47):
just have to have bettereducation.
Unfortunately, our doctors, mynumber one client are doctors.
They have literally no ideaabout what we really need to be
doing to use food as, as, asmedicine, as fuel, and something
not to deprive ourselves of.
Doctors today are still tellingwomen in menopause to fast, and
it makes me want to literallypull out all of my hair, because
(18:08):
nothing is going to make itworse for us then.
Mary Lee (18:10):
Yeah.
Carrie Lupoli (18:11):
Fasting.
Mary Lee (18:12):
Fast and take an antidepressant, yes.
Carrie Lupoli (18:15):
Yes.
Mary Lee (18:15):
And you're too young for menopause.
Yes.
Wow.
Exactly.
Carrie, there is so manybreadcrumbs that you've left me
that I want to follow.
Okay.
You tell me
Carrie Lupoli (18:26):
which way you want to go first.
Mary Lee (18:27):
Which way?
Which way?
I, one of the things that I lovethat you mentioned carbs, and
I'm going to echo thatsentiment, Carrie, because I
was, I just came back fromTouring around a vacation in
Italy, in Italy.
Yes,
Carrie Lupoli (18:41):
and you probably ate bread and you were okay.
Mary Lee (18:44):
I ate, so in the morning we have our coffee and
we would have some, those puffpastries, our croissant, and
some, some of the the meats, thedried meats, which are cured in
such a healthy way over there.
Carrie Lupoli (18:58):
And by the way, that's a protein, fat, and carb.
We call it PFC.
We want to be eating PFC for allof our meals.
So that's perfect.
Mary Lee (19:08):
It was, but I'll tell you, and I was consuming more
carbs.
I was getting a little bitconscientious about it,
Carrie Lupoli (19:14):
but I
Mary Lee (19:14):
kid you not, I was.
I was literally shaving down mysize, like in my waistline, I
could feel like, I, I feelreally slender and toned because
we were moving.
We were walking, we were walkingeverywhere.
We were doing hikes.
We were like, when we hit theground running in Rome,
literally to see everything.
(19:34):
All right.
The forum, the Colosseum, thestairs, the Trevi Fountain,
let's go.
And we probably walked four orfive hours, 10K.
And you
Carrie Lupoli (19:43):
were fueling your body.
Mary Lee (19:45):
And we were we stopped for a beer, but I felt so good
because I was one, I was moving.
And two I wasn't, I wasn'tnecessarily, I was enjoying food
and I was enjoying theexperience that came with it,
which also I felt started tochange my mindset and my
behavior, my thoughts aroundfood, but in particular, When
(20:10):
you mentioned the carbs, andthis is such a big hang up, what
are those myths about carbs thatwe keep encountering?
And how do you counter thesemisconceptions to support women,
to guide women?
Carrie Lupoli (20:23):
Yeah, I think a lot of women don't realize why
they can't have carbs.
In a lot of ways, just like I'mnot allowed to have carbs.
remember in the nineties, wedidn't, weren't allowed to have
fat.
Everything was low fat.
And then suddenly we startedgaining a lot of weight, right?
Because we need fat as well.
We need fat to actually shedfat.
There's only threemacronutrients, protein, fats,
and carbs.
That's it.
There's only three.
They're called macros.
(20:44):
And I don't, we don't trackmacros for the day.
Our body doesn't operate thatway.
Our body operates with everymeal that we have, whether it's
fuel or not.
It's like your car.
You can't.
overfuel your car.
You can't add more gas than itcan have.
And if you underfuel it andyou're running on fumes, that's
not going to work.
It's, it's about the rightamount.
(21:04):
And I think nutritionists,dieticians, doctors, it drives
me crazy when we talk aboutcaloric deficit because then we
as women keep thinking deficit,deficit, deficit, I gotta eat
less, I gotta eat less.
What they really mean, butnobody says, is having the right
amount of food.
Right?
And we keep thinking it'scalories because it's
measurable.
(21:25):
We need to get rid of thatbecause 350 calories of Oreo
cookies is not the same as 350calories of turkey almonds and
an apple.
It's just not.
Oreo cookies are processed food.
There's no nutrients in thereand it's a carb and a fat.
It's going to spike our bloodsugar and we're not going to get
any nutrient absorption.
But if we had turkey, almonds,and an apple, we have protein,
fat, and carbs.
(21:45):
So I'll explain to you what allthat means, but because those
are cleaner and whole foods,it's going to absorb in our body
and it's going to balance ourblood sugar.
So we need carbs, even thoughpeople don't really recognize it
because carbs give us energy.
But carbs are also fruit andvegetables.
It's not just bread.
(22:05):
It's not just rice.
It's all food is falls into acategory of a protein, a fat, or
a carb, or a combination ofthose carbs give us energy.
They fuel our brain.
They are a huge source of what'scalled ATP, which is, like, how
we function.
Our body needs ATP in order tohave any energy.
(22:27):
If you've done keto for anyamount of time, a lot of people
talk about and this is when ifpeople lose weight on keto,
they'll often say, no, I have somuch energy.
I'm like, yeah, because yourbrain is excited that you've
lost weight.
But longer term than that, youactually are, there's so many
different studies around theimpact of, of keto negatively.
(22:49):
Keto will balance your bloodsugar.
It will because you're notbringing in carbs.
Carbs spike our blood sugar.
And every time we spike ourblood sugar, we actually, our
body does a few differentthings.
One, it glycates.
And when we go throughglycation, it means we have more
glucose in our bloodstream thanwe can store.
We store glucose in our musclesand our liver.
That's super important.
(23:10):
But then when we overdo it, orwhen we eat carbs all on its
own, we can spike our bloodsugar and then a few things
happen.
One, we age faster.
B, our hormones get out of whackbecause it has to over release
insulin.
Insulin is a hormone.
Once we have to, once onehormone is out of whack, they
all are.
We release something called freeradicals in our body, which are
(23:31):
like little lightning bolts, andthey zap all of our cells, even
our good cells, and it causesoxidative stress in our body.
So, why we've been scared ofcarbs, a lot of people don't
realize, we spike our bloodsugar and it wreaks havoc on our
body.
But we also need carbs, becauseit gives us energy, and it fuels
our body.
So how do we reconcile that?
When we have protein with carbs,protein acts as that mitigator
(23:55):
of that, of that spike, muchlike insulin does.
But because our body, becausewe've been on this blood sugar
roller coaster for most of ourlives, our body is constantly
overreleasing insulin.
And if your body has beenconstantly overreleasing insulin
for 10 or 20 years, like I canalmost guarantee it has, then
everything is out of whack onyour body.
(24:16):
So by the time you are in yourfifties and you're in menopause,
Your body is completely out ofwhack, your A1C is out of whack,
but it's been because of thedecades of dieting and
rollercoaster life that we'vebeen on before that.
But, when we have that protein,it mitigates that blood sugar
spike along with the fat.
The fat helps helps us absorbthe protein in the carbs.
(24:38):
It fuels our brain, it cushionsour organs.
The three were meant to be eatentogether.
So carbs are not something to beafraid of, but we want to make
sure we're doing what we callPFC3.
We're eating carbs.
A protein fat and carb wherewe're always feeling like we're
ready to eat and then satisfiedready to eat satisfied and that
cycle should last in our bodyabout three hours.
(24:59):
So we should be feeling hungryagain about every three hours
and there's this bigmisconception.
or belief that every time weeat, we're going to spike our
blood sugar.
It's not true.
If we eat PFC about every threehours, we've proven it with
continuous glucose monitoringthat you can keep your blood
sugar in range while eatingcarbs and being able to really
(25:20):
feel fueled, never feeling likeyou have to count calories or
anything like that.
And that causes homeostasis inour body.
It's powerful, but eating like acarb on its own, and this is
where I first learned about it,a nutrition coach said to me,
what do you think is morebalanced eating an apple?
Or, actually what he said waswhat do you think is better for
(25:40):
your body, eating an apple orpizza with chicken?
I never ate the pizza.
So, I was like, an apple, andhe's like, an apple might be
healthier.
But pizza with chicken has yourprotein, your fat, and your
carbs.
An apple on its own is going tospike your blood sugar.
But when you can combine all ofthose and, and, and I was like,
what?
(26:01):
I can have pizza.
And so my whole message is I'mnever going to tell you what you
can or can't have.
I'm going to educate you so youunderstand your body and how it
responds and then you makedecisions for yourself.
I can't have gluten when I'm inthe United States.
I can't.
And it's only happened recentlyfor me, but my bones and my
joints really struggle when Ieat gluten about two days after
(26:22):
I have it.
And so I don't want thatfeeling.
So it's not like I choose not tohave gluten because I want to
lose weight.
I choose not to have glutenbecause I love myself too much
to put it through pain.
Mary Lee (26:34):
There's a lot of gluten intolerance on the rise
more and more, not just we werehearing about it a lot in
children, but women who areentering The perimenopause
years, and beyond are nowbecoming suddenly gluten
intolerant.
Does it have to do with howgrains are processed today, how
we're finding it showing up inbreads and cakes and cookies?
Carrie Lupoli (26:56):
Yeah our, I always joke that our Wonder
Bread today is not like ourWonder Bread was.
Back when we were kids.
So the issue with gluten and alot of people don't really
understand it truly, but itmight not be with the gluten
itself.
But it's how we're processingall of this in North America
today, even in Canada, where Iknow you are, there's higher
(27:18):
standards than we have in theUnited States.
And so a sandwich will wreakhavoc on my gut.
And so our gut is our secondbrain and our gut has everything
to do with Our insulinresistance, our blood sugar
stabilization, and how wellwe're absorbing nutrients.
And so, gluten is impacting ourmicrobiome in such a significant
(27:40):
way that that then becomes acontrol center of everything
else in our body.
So, my mother in law, who isright now in her 70s, is just
finally realizing, I, I justcan't have gluten.
And, and, but it becomes herdecision.
And I, and I think that that'swhat's so important.
So many of us are looking for,Carrie, just tell me what to
eat.
Just tell me what to eat.
Like, because you just went onvacation for three weeks.
(28:03):
If I gave you a meal plan You'dbe like throwing it out the
window.
But if you know that all foodis, is a protein, fat and carb,
I travel all the time,especially now that I'm an empty
nester.
And I know you were just talkingabout empty nesting.
I, I can eat anywhere at anytime in any situation.
I don't use food to soothe me interms of an emotional release
(28:25):
anymore.
I know that food serves my bodyand food serves my soul.
And that I can do this anywhereat any point in my life.
That's a lifestyle.
That's when you own it.
And so for women that are justlooking for a meal plan, you'll
never find what you're lookingfor if somebody just tells you
what to eat.
(28:45):
It's why I now train doctors,nutritionists, dieticians on how
to have a different approachwith their clients because this
whole old school approach ofhere, here's your meal plan,
track what you're doing and giveme a report, It's so misguided.
Food is an important part.
It's a foundation, but it's onlypart of the whole big puzzle as
(29:05):
well.
Mary Lee (29:06):
Carrie, I appreciate everything that you said there.
And I can relate in terms of thework in menopause too, when
women come to me and they said,I want you to tell me what to do
to manage my symptoms.
But all our symptoms show upindividualized.
And I said, the best thing, themost important thing, and the
only thing I should be doing iseducating you to do it yourself,
(29:28):
to give you the more tools inthe toolbox so that you have an
understanding and anappreciation of what is
happening, why you're feelingthe symptoms, and then you can
start addressing the root cause.
I can't hand out becauseeverybody is different.
But what's that?
Carrie Lupoli (29:44):
And the other thing that I often say is
people, women will say to me allthe time.
You know what, what used to workisn't working anymore.
And I, my number one questionis, what is your definition of
working?
We have been ingrained to thinkthat the only definition of
working is losing weight.
Yeah.
But there are plenty there'splenty of snake oil out there
(30:07):
that's going to promise you tolose weight.
I know a lot of skinny,unhealthy people.
And so we have to get out of theidea that the scale is a measure
of my health.
It is absolutely one of theworst measures of our health.
I had a client who went throughcancer and she had never been
smaller.
when she was going throughcancer, but she had also never
(30:28):
been as unhealthy.
So we have to redefine whatworking means and really figure
out what is our why, what do wewant and why do we want it?
Because if we can't I I, I'llsay to women, tell me what you
want.
And they're like, I just want tolose 20 pounds.
I just feel like I'll feelbetter in my skin.
(30:49):
And I'm like, when you were 20pounds lighter, were you
dieting?
And they're like, yeah.
If I had known that, like, if Ihad been that size then, then I
should have just been happy withthat.
And I'm like, so here it is.
You've got to figure out whatyou really want and why you want
it, because it's not a number ona scale.
Mary Lee (31:06):
Beautiful.
Carrie Lupoli (31:08):
Yeah.
It's not.
And let's be honest, when you'restressed out on a Monday night
and you have chocolate cake inthe house, you're not going to
lose 20 pounds by tomorrow, soyou might as well just eat the
cake.
But when I know every time Ispike my blood sugar, I'm
actually putting my body at riskfor metabolic disease.
I'm literally.
aging faster, and it wasn't anintentional meal.
(31:28):
It wasn't something that I knewI was going to have this
chocolate cake, this meal,because my daughter made it for
me and it was an intentionaldecision.
It was an impulsive decision.
I eat chocolate cake, but I'mnot impulsive about it.
Right.
And the two are very, verydifferent.
I want women to be more selfaware, to be more intentional,
(31:50):
to love them, that lovethemselves so much that they
want to show up for themselvesas being mad at their body.
So putting it through all sortsof restriction and deprivation
and anger that then just.
Perseverates this cycle of selfsabotage, binge eating,
(32:11):
cravings, because we're notactually doing it for the right
reasons or really trulyunderstanding what we really
want.
Mary Lee (32:18):
And doing that why work with your clients really
gets into challenging beliefs,looking at the childhood beliefs
and their whole self worththat's been wrapped around, I
know, things like food and size,of course, but that is some.
That is more of the deeper work.
(32:38):
That needs to be done for peopleto finally have a better
relationship and discover whothey are for perhaps the first
time in their lives.
Carrie Lupoli (32:46):
Yeah.
Because we're all going throughthe second season of our lives.
Are we really just going to keepchasing the scale?
Like we, I keep saying we werenot put on this earth to find
the right diet, but we keepacting like we were like, once I
get to this magical number, I'mgoing to live this perfect
little life.
If you haven't actually done anyof the work about who you are,
who you serve, what your purposeis, then it doesn't matter what
size you are.
(33:06):
Yeah.
Yeah.
And, and then the other questionI often ask women, I'm like, and
this gets misinterpreted, soI'll tell you that in a second,
but I'll say to them, all right,let's pretend you have two
choices.
One, you can lose all the weightyou want to lose, but you still
have hot flashes, you still havecravings, you, have tons of
fatigue, you don't sleep well,and brain fog, right?
(33:28):
But you've lost all the weight.
Or, you have more energy thanyou've ever felt before, you
have no cravings, you have nomore hormonal imbalances, you're
sleeping like, I don't even saylike a baby, but sleeping like a
50 year old woman should sleep,right?
You have more energy than you'veever had and you're super clear,
but you haven't lost a pound.
Which one would you want?
Mary Lee (33:49):
Absolutely.
A
Carrie Lupoli (33:50):
lot of people misinterpret it by saying if I
get all those things, I can'tlose weight.
I'm like, no, weight gain is asymptom of our health and it's a
symptom of our hormones.
It's a by losing weight is abyproduct of a healthy body.
Your body will not release fat,especially in your fifties,
especially in menopause.
If you are not healthy, bottomline, but if you had to be
making one choice or the other,which one would it be?
(34:13):
And I think if women really tooka hard look at that, they, a lot
of them would have a hard timeanswering that question.
And that's, that's scary to mebecause if we're just going
after weight loss at any meanspossible, our, our inner
thoughts, our belief aboutourself, our value is not
aligned with what we really needto be able to thrive.
(34:36):
If we asked our daughters thatquestion and they said weight
loss over health, we'd be like,no.
So why do we still think it'sokay for us to have that belief?
At the end of the day, you're, Ialways say like.
Your body will respond when ittrusts you and your body has
been trying to love you for somany decades.
(35:01):
It wants you to be consistent.
It wants positive interactionswith you.
And every time you're on thisroller coaster of trying new
things, deprivation,restriction, stress, it just
keeps trying to keep up, buteventually it's Going to be what
kills you because 10 deathsright now are in their 60s to
70s due to metabolic disease Wehave one of the lowest Lifespan
(35:26):
rates in the world in the u.
s Anyway in the world because wekeep going after the wrong
things for the wrong reasons
Mary Lee (35:35):
Oh my goodness, Carrie, that is so impactful
right there.
And now with your background inbehavior specialists, you can
really uncover some of thethought processes by getting
into the behavior patterns andunderstanding how those
behaviors were formed over, asyou said, up to two thirds of
their lives.
(35:55):
So just think about your 50 yearold woman comes to see you 34
years, roughly of her life.
She's been manipulating herbody, been loving it, been using
calories and size to validateit.
Carrie Lupoli (36:08):
And for the reasons of ego versus heart.
Mary Lee (36:12):
Ugh.
So how do you do that heartcentered work, that behavioral
work, to get them to now startto have, Or invite to have a
better relationship with, withfood and calories.
Carrie Lupoli (36:25):
This is why when we work with clients, I, me or
my team has to have in depthconversations with them.
Not every woman is ready.
And when we say that, what arethe things that I look for, for
somebody that's actually reallyready to embrace what, what we
need to embrace to be able tomake these changes.
I want women ready to learn, butthey also have to be ready to
(36:48):
unlearn.
Right and be ready to unlearnwith an open growth mindset
about what they need.
So I, I teach a lot of, the wayour brain works.
And I think sometimes when weknow we can do this has to be a
journey of self awareness.
I always say self consciousnessis a disease and self awareness
(37:08):
is health.
And when we are more aware ofour personality and our triggers
and the way our brain works, itchanges everything.
So I could tell you a couple oflittle, little nuggets that I
teach women, one on selfsabotage, for example, we do
this thing.
It's like, Oh my gosh, I just Iself sabotage.
Why do I do that?
Our brain.
(37:28):
just craves comfortable andfamiliar.
I always joke that if I have togo running outside in like cold
weather, where it's a little,that misty rain, it's so
miserable.
It like hurts.
Right?
Like, and I, and I run throughit and I always joke to my
husband, I hate beinguncomfortable.
We, we don't like that feeling.
And so when we decide to make achange, and I see this with
(37:49):
women all the time we decided tomake a change because we're
finally at this place of like,Oh, I'm I hate myself.
Like I'm mad at my body I, and Ifeel frustrated.
So we decided to make a change.
And maybe some of the thingsthat we're doing start to feel
good.
Maybe we're showing up at thegym.
Maybe we're moving our bodymore.
Maybe we're understanding moreabout food, whatever it is.
And then no matter what, even ifwe feel good about it, the brain
(38:12):
recognizes it as different.
The brain doesn't likedifferent.
And because we don't have a lotof self awareness about this, it
just becomes truth.
And suddenly the subconscious issaying, Ooh, This is different.
We don't like different.
We don't like unfamiliar.
That makes us uncomfortable.
And then suddenly you start toquestion the changes that you
made.
You start to justify why youcan't show up for yourself.
(38:35):
And you find yourself, 6 months,12 months, 2 years down the road
going, I, I'm back right where Istarted.
That's because the brainautomatically wants to default
to what's familiar.
So if you've been dieting for20, 30, 40 years, that's
comfortable.
Even though it's miserable,that's what your brain is
familiar with.
So if you start to learn a newway of functioning and being,
(38:58):
recognize that your brain isn'tgoing to want to do that for the
long term until you can trulymake it who you are, not just
what you do.
That self sabotage comes in whenthe brain is like, Oh wait, this
is different.
We don't like this.
And eventually it wants to goback to what it knows.
Mary Lee (39:15):
Wow.
That's so true.
I speak that often when I'mtalking to women I work with as
well.
The brain's job is to protectthe body.
Yes.
Carrie Lupoli (39:25):
Yes.
And it's not like the brain, thebrain filters what we tell it
to.
So, very often, it's not likeour, our brain is like, has that
little voice, that little girl,that's been with us for years
and years and years and years,telling us that we're not good
enough.
Telling us that we have to looklike everyone else.
Telling us that who we are isnot enough.
And, And if we aren't more awareof our value and our purpose on
(39:49):
this earth being so much morethan what we look like, we're
never going to be able toreprogram that little voice in
our, in our head.
Mary Lee (39:56):
Oh, wow.
That's so true.
And this is, this is themenopause wisdom that I speak
of.
And as you said, birthing thesecond season, a second spring
as well, a term I've heard, andI just love it.
But it's also our opportunity tobecome wise women.
And we can only get that wisdomthrough lived experience.
(40:17):
So with all that livedexperience, we're saying, I'm
not getting the results when Idid this.
let's get wise, but it's, it'smore than just wisdom from
things like understanding.
And I love that the formula ofproteins and a carb and a fat,
but it, that wisdom more isabout, and you said it
beautifully is getting to knowourselves, having a relationship
(40:40):
with who we truly are outside.
Carrie Lupoli (40:44):
this is a life container.
Our body is a life container.
It contains a life.
And if we just keep diminishingwhat's inside of this container,
it's never going to do thethings that we were meant to do.
We can always make more money,we cannot make more time.
And I think for us, as emptynesters, as women in their 50s,
(41:07):
like, we have to recognize thattime is running so much faster
now.
I just joke in a way, but it'snot really a joke.
one day when I die, I feel likeI can go up to heaven and God's
going to say, Oh, great job.
You did some good stuff, butgosh, I had so much more planned
for you.
Oh, no.
And if you think about how muchtime we spend entering calories
(41:28):
on an app, focusing, obsessing,stressing about food, stressing
about our bodies, constantlysearching for the next diet for
the next thing, instead of.
Using that time to be able tofigure out who am I learning how
to fuel my body correctly sothat I could be around for
longer, how much more we coulddo in this earth with this
(41:49):
limited amount of time that wehave.
Mary Lee (41:51):
Oh my goodness.
And I think that message isgoing to resonate with a lot of
people.
When some of the work I like todo is when we try to figure out
what their goal is, their longterm goal.
And I say, begin with the end inmind.
And what do you vision yourselfin your menopausal years and
beyond and we'll face itmenopause is for the rest of our
(42:13):
life.
It's just clinically called postmenopause, but we're still in
that for the rest of our lives.
But what, so what do youenvision those years to look
like?
Do you want to be able to runand play in the backyard with
your grandchildren?
What does it take to, for you tohave the health in which you can
be able to do that, to hold themup?
(42:35):
What's it going to take to havethat strength in your arms and
your body to be able to, to liftweight, to hold them up?
What does it take for you to beable to walk a flight of stairs
in your house?
So you don't have to be put in ahome.
And then that's when we startThat, that works like, Oh, okay,
I have a responsibility todayand you have this life tomorrow.
Carrie Lupoli (42:59):
Yes.
And we know how fast time goes.
I cannot believe that my twogirls do not live with me
anymore.
They were babies five minutesago.
We know that.
So do we want to just keepallowing the sand in that, in
that hourglass to just keepgoing without actually doing the
(43:20):
things that we need to do.
And I think you just make suchgood points in that.
Like vision casting.
What do I want to see and do inthe book Outlived by Dr.
Peter Atia.
He talks about, our centenariandecathlon.
what are the 10 things that wewant to be able to do when we're
100?
And right now I'm recording thisfrom a hotel room in New York
(43:42):
city because traveling is thenumber one thing.
I was in Dallas last weekend.
I'll be in Colorado next week.
I want to be able to continue toexplore.
I was just in, zion NationalPark a few weeks ago, my husband
and I, it was our first EmptyNester trip.
And I was just thinking about somany people that I knew that
(44:03):
could never do that trip.
Because it took a physicalitythat the majority of people in
our country right now do nothave.
And I thought, how sad thatthey're going to miss some of
the most beautiful landscape.
That this world has to offerbecause we're so focused on the
wrong things.
And, and that is reallyimportant.
(44:25):
I'd love to share one otherpiece around something that we
can maybe take away in terms ofour thinking because, this was a
really huge revelation for mewhen I learned about it years
ago.
And this is another thing that Iteach women when it comes to our
mindsets and really wrapping ourhead around what matters.
So I as an empty nester, Istarted playing pickleball,
(44:46):
which is, I think like required.
For all, all people over 50 tostart doing.
No, I won't do it.
It's so fun.
I gotta be honest.
It's so fun.
Wow.
So think about the racket, apickleball racket.
Okay.
So we have these rackets.
And when I was in college thisguy had a fake ID racket, I call
(45:08):
it, where he had New Jersey andit was a poster board and it
looked like the New Jerseylicense, but it had a cutout in
it.
And I like, you stuck your headthrough the cutout and he took a
picture and then he printed itout, laminated it.
And that was our fake ID.
We all knew this guy was gettingcaught, right?
Eventually it was a racket.
He was making money, but we knewthere was going to be a long
term consequence to that.
(45:28):
So I want you to think about howwe all have these rackets in our
bodies.
being in our mind.
Every one of us has theserackets.
And for us, these rackets arethese thoughts, these beliefs
that feel very, very true.
And they feel true because thatlittle girl in our head has told
us for years that they are true.
(45:49):
So let's take a racket, abelief, I don't have time to
work out.
I don't have time to move mybody.
Okay.
So much like this guy who wasselling fake IDs, his racket was
these fake IDs.
There was a long termconsequence.
There's a long term consequencefor every racket.
What was his long term kind ofconsequence?
He got caught.
He got kicked out of school.
Of course, right?
Like we knew that was happening,but what was the short term
(46:12):
payoff?
Every racket has some sort ofshort term payoff that justifies
doing it.
And for him, it was money.
He was making money hand overfist.
And typical rackets have money.
If I think about the racket of abelief, like, I don't have time
to work out, what's the longterm consequence of that?
If I never move my body, I'llnever be able to move my body.
(46:35):
If I want to travel and put myoverhead suitcase in the, in the
compartment, I better be able topick up like 50 pounds today, or
I'm never going to be able to dothat in 20 years.
That's the long termconsequence.
So if we all know that, why inthe world do we not do it?
How many people say, I know whatto do, I just don't do it.
this racket has us believing,and I call it truthiness,
(46:56):
there's some truth to it.
You might be very, very, verybusy, but you're not too busy to
work out.
But why does that racketoverpower our decision?
Because there's always a shortterm payoff with every racket.
And for this fake ID guy, it wasmoney.
He was willing to risk the longterm consequence because he was
making a lot of money.
(47:18):
Why are we willing to risk thelong term payoff or the long
term consequence?
Because of the payoff.
The payoff is justification.
I can justify not working outbecause my truth is I don't have
time.
And so that justification keepsus from feeling guilty about not
working out.
I just don't have time to workout.
(47:38):
I just don't have time.
It's just that.
true.
And we can't get out of our ownway enough to see that that
racket is actually not true.
It's our truth, but it might notbe the truth.
And because we can keepjustifying, I don't have enough
money to invest in myself.
I don't have time like I don'tlike green vegetables, whatever
(48:02):
it is.
Mary Lee (48:03):
I want to stay in my bed an extra five, 10 minutes.
Exactly.
There's a
Carrie Lupoli (48:07):
long term consequence that we know, but
the short term payoff is moremotivating.
We can justify if we felt reallyguilty about it.
If we had no justification forit, we would just probably do
it.
But because we can justify thechoice.
We don't do the thing.
So I'd ask all of your listenersto say, what rackets are holding
(48:28):
you back from actually doing it?
And that racket is justifyingyou not doing something.
It is a massive contributor toour long term success.
And that's why I say all thetime, self awareness is health.
If you can start to be aware ofthat racket, and then pivot that
thought, we have a strategycalled SNAP.
Stop, notice, and notice whatyou're thinking, what you're
(48:49):
telling yourself right now.
Ask yourself, is this reallytrue or is it truthiness?
And then pivot that thought,even just for a minute, pivot
that thought.
What if I say I have fiveminutes to exercise?
Right.
You can start to recognize thatsome of those rackets are not
true and they're actuallyholding you back.
And how can you at 1 percent aday make progress in the right
(49:12):
direction?
Because you're making progressand you're going to 1 percent
one way or the other 1 percentdecline or 1 percent increase.
If you're not actively workingon changing your thinking, you
will always go in the 1 percentdecline.
Mary Lee (49:24):
Wow.
Carrie, that is so good.
I was going to say that.
So listeners, let's recap that.
Say it again because it's, itmerits repeating.
Carrie Lupoli (49:32):
Yeah, I, I ask them all the time, what are you
going to do if you don't figurethis out?
And they say, I'll stay thesame.
And I'm like, you'll never staythe same.
Mary Lee (49:38):
Yeah.
Further decline.
So I want everybody listenersgrab a pen and paper or pick out
your phone, pick up your phoneand do voicemail or voice
message, What is your racket?
What is the short term goal andthe long term consequence?
It's so good.
you could design a workbookright there, Carrie.
(49:58):
Right there.
The racket, the racketeer.
So
Carrie Lupoli (50:00):
much content.
this is why I knew I had to dosomething in this work because
The stuff that I did to fixmyself in a lot of ways, and
this is why so many of myclients end up going to become
certified lifestyle coachesbecause once they know it, they
(50:21):
can't not teach it.
And you've got, we have to sharethis message.
It just needs to become amovement because it's one thing
to be able to, this is why it'sso much more than weight on the
scale, right?
Once you make a transformationin yourself, you want that for
other people because you knowwhat life looks like on that
other side.
I call it like we live on painisland.
We don't even know it.
(50:41):
A lot of us don't even realizebecause we're all living on pain
island and we're just like, Ohmy gosh, it sucks.
This is normal life.
But there is a world on pleasureisland.
That just so many of us areliving on and those of us that
are living on it.
We like
Mary Lee (50:57):
heaven and hell on earth.
It's how we perceive it.
We create it in our own minds.
Carrie Lupoli (51:01):
Yeah.
And we think a meal plan or adiet is actually going to get us
over to pleasure Island.
And it's just going to keep youliterally circling around pain
Island for the rest of yourlife.
Mary Lee (51:09):
Yeah.
Oh my goodness.
That's great.
I love how I was gonna getdeeper into what you do for your
clients, but you know what,you've given us two beautiful
formulas in this good, in thisconversation.
And the one is the protein,carbs, fats.
So the PFC three.
Yep.
And then the snap stop, snapnotice,
Carrie Lupoli (51:32):
ask,
Mary Lee (51:33):
and then pivot.
Pivot.
Carrie Lupoli (51:36):
And one thing I often say my clients will do is
when they're eating, right?
They eat every three hours andyour body starts to talk to you
and you realize I'm gettinghungry.
I tell them to snap when they'reeating just so we can get in
front of our rackets, right?
So like while you're eating, doa little snap moment because
that's going to keep you moreself aware.
Mary Lee (51:55):
This conversation is worth a continuation part two,
three, four, five.
Carrie Lupoli (51:59):
I could talk about this all day.
Mary Lee (52:02):
And your passion really comes through.
Tell our listeners, first ofall, what are some of the.
The programs, the offerings thatyou have, including your
podcast, cause we didn't eventouch on that.
Yes.
Yes.
They can find you amongst allthe media coverage that you've
had to date so far, and I'm surea lot more.
Carrie Lupoli (52:20):
Oh, I love it.
I love it.
So I think the best place to gois Carrie Lupoli.
com, L U P O L I and Carrie,like Carrie Underwood, Carrie
Bradshaw, one of those two, andI have my own private practice.
We are.
Not always accepting new clientsbecause we are very, very
careful about how many women wework with because we are very
(52:43):
comprehensive and personalized.
I have 15 coaches which isincredible, but all of my
coaches too have gone throughthe transformation themselves
and wanted to be able to supportothers.
in my private practice is calledDisruptive Nutrition, but I also
have partnered with.
Other health pros that teach thesimilar concepts and we have
(53:06):
like minded beliefs and actuallydeveloped a more of a DIY
approach.
Very similar to this, justbecause I can bring in more
people that way.
But really through that, we callit PFC three actually.
And it's a collaborativemovement with celebrity
nutritionists doctors people.
Personal trainers, physicaltherapists to be able to support
(53:29):
people in that ecosystem aroundmind, body and lifestyle.
But our real goal there is totrain other health pros.
So if you're a nutritionist, ifyou're a dietitian, if you're a
physical therapist, if you're apersonal trainer, a doctor, A
menopause doula.
A menopause doula.
We have a lot of people like whohave an expertise in menopause
and who learn how to teach theirclients how to fuel their bodies
(53:51):
in a way.
So we have a really amazingcertification program to be able
to help people to be able toserve their clients too in PFC3.
So if you go to my website, thenyou can see where to go from
there.
Mary Lee (54:00):
We'll get all that in the show notes, including your
handles where people can findyou on social and on your
podcast as well.
And tell us just a littlesnippet about your podcast.
Carrie Lupoli (54:11):
Yes.
It's called diet disruptorspodcast, and it really is about
disrupting the I think theabusive messaging that the diet
industry has.
Has put forth for decades and itgoes right along with what the
food industry has told us.
And honestly, our healthcaresystem, we believe that we go
pharmaceutical before werecognize that food is medicine.
(54:33):
And so I really am working tounapologetically disrupt all of
these norms that we havebelieved.
I say, I'm like your bestfriend.
That's going to tell you whatyou need to hear, not
necessarily what you want tohear, but in a simple
Sustainable, satisfying waybecause my whole point is that
we should not be obsessing aboutthis.
We should learn it.
We should be able to make it apart of our lives and then go do
(54:53):
the things that we were actuallyput on this earth to do.
So that's what we talk about.
Mary Lee (54:58):
Yes.
So we're going to continue tolisten to those wise listeners.
Are we going to get wise?
Carrie Lupoli (55:02):
Oh, I love that.
Yes.
Slogan.
Mary Lee (55:06):
And unapologetic because when that hormone
fluctuates and the hormoneschange, estrogen egress so does
the filter.
That filter goes down and it'sgone.
Carrie Lupoli (55:17):
We actually have shirts.
I like to bring out likedifferent shirts and we have
this really great shirt calledbold, balanced and beautiful on
the front and balance meaningour balanced blood sugar and I
love as well as a balanced life.
But down the sleeve it saysunapologetically me and I want
every woman to recognize thatyou are who you are and you
weren't meant to be like anybodyelse and be unapologetic about
(55:39):
it.
Mary Lee (55:40):
I'm going to get that shirt and I know that we can
find it because you have a shopon your Disruptive Nutrition
website.
Carrie Lupoli (55:46):
Yep, on our Disruptive Nutrition website you
can also get it throughcarrielapole.
com too.
Mary Lee (55:50):
That's excellent.
Congratulations to you on havinga shop partnering with these
different companies.
And designing your own T shirtsso that you can have, you can
spread your message.
Carrie Lupoli (55:59):
Yeah.
It's really important to me.
We also just released with mycollaborative, a product line
because, we didn't really getinto this, but six spinning
plates, nutrition, exercisehydration, sleep, Sleep,
managing our stress andsupplements.
Those are the six things that weneed to be knowledgeable about
in order to be able to keepourselves healthy.
And the problem is there's somuch garbage out there when it
(56:20):
comes to supplementation.
People go after that as liketheir first piece.
I say supplementation is justthat it supplements a
foundation.
And we've been partnering with.
some really incredible healthpros in the space to be able to
develop some cleansupplementation that's very
basic and not over to not overdoit.
(56:41):
We, we overdo it when it comesto supplementation.
Mary Lee (56:44):
I have so much enjoyed this.
I know the listeners have topacked full of knowledge,
probably a million questionsstill to ask.
So listeners, if there's stillthings going on in your head, go
to the websites.
Those links will be in the shownotes.
Take a listen to Carrie's.
Podcast as well to get reallydeep into more conversation
around nutrition and awesome.
(57:07):
Legit about stepping into yourage of wisdom.
Carrie Lupoli (57:10):
Thank you.
Yes.
Our bodies have just beenamazing.
Let's just celebrate them.
Mary Lee (57:14):
Yes.
Great way to end.
Thank you so much.
Wow.
Wasn't that an enlighteningsession with Carrie Lupoli?
I learned so much.
I'm sure you did too.
Here are some of my keytakeaways that we hope you will
remember from today'sconversation.
Number one (57:32):
Growing up with media messaging that glorifies
certain body types has deeplyimpacted our perception of
health and of beauty.
Carrie pointed out the longlasting damages these messages
have done, especially to womenthat are really starting to rear
their ugly head as we move intomenopause.
And we must understand.
the importance of unlearningthese harmful beliefs.
(57:55):
How do you do that?
I know for me, I practice selflove and gratitude.
Number two (58:00):
scale and size are not the true measures of health.
One of the most crucial messageswas redefining what working
means.
It's essential to understandthat the number on the scale
doesn't necessarily equate tohealth.
Health is much more about how wefeel, your energy levels and
your body's actualfunctionality.
And going back to the point ofself love, the more I feel into
(58:24):
what it means to becompassionate to myself, the
more I can give.
And for me, that is truly a signof good health.
Number three (58:31):
Carrie's journey underscores the importance of
self awareness.
Understanding why you wantcertain things and how your body
works can help you make moreinformed and lasting lifestyle
changes.
Number four (58:42):
food is both fuel For the body and the soul.
It's vital to shift ourperception of food from
something we vilify or use tosoothe ourselves, to viewing it
as essential nourishment ourbodies need.
Number five (58:57):
understanding PFC3.
Carrie's fundamental approach tonutrition revolves around the
balance of protein, fats, andcarbs.
This combination is crucial inmaintaining blood sugar
stabilization and overallhealth.
Remember, it's not just aboutwhat you eat but how you balance
these essential nutrients inevery meal.
And number six (59:17):
the snap principle, a powerful tool to
combat self sabotage andtransform your mindset.
So, next time you find yourselffalling into old habits or
negative thoughts, remember tosnap- stop, notice, ask, and
pivot.
It's clear that breaking awayfrom traditional dieting
mindsets and embracing abalanced self aware approach to
(59:39):
nutrition and health canprofoundly influence your
overall well being.
And on the point of choosingfood that fuels our bodies, many
individuals I talk to understandproteins and carbs and fats.
They're just confused aboutportion size, how much during
the day, and what are goodsources.
Especially when it comes toprotein and women need to up
(01:00:01):
their protein as we age.
In fact, one of the burningquestions I get when I talk
about how much protein should Ibe consuming and why is it so
vital?
This curiosity led me torecognize a significant gap in
nutrition guidance formenopausal women.
There's a lot of confusion outthere.
I'm here to provide you with theclarity and practical advice you
(01:00:22):
need to take control of yourmeal planning while also
addressing muscle loss thatcomes with aging.
So, I created the Power Up withProtein guide.
This resource is packed withactionable tips and strategies
to boost your protein intake,enhance your eating habits, and
improve your overall wellbeing.
It answers all those questions,how much, how often during the
(01:00:45):
day, and what are some excellentsources of protein that are
going to properly fuel my body.
To get your hands on it, simplyclick the link in the show
notes.
by clicking on the link you'renot just getting the guide,
You're joining a community richin insightful and proven
strategies for managingmenopause symptoms.
So let's power up your menopausetransition together.
Don't miss the opportunity totake charge of your health.
(01:01:07):
Thank you for joining us today.
Don't forget to check outCarrie's Podcast, the diet
disruptors.
And on that note, one last thingbefore you go, I have some
exciting news starting with ourvery next episode in the month
of November, we'll be rebrandingas.
The menopause disruptor podcast.
Now, did I get that idea fromCarrie?
(01:01:28):
Not really.
It had been festering in my headfor quite some time.
Honestly, this change reflectsmy frustration with the current
approach to hormonal health,where women often feel dismissed
or ignored by their physicians.
There's a crucial need to changethe conversation around
menopause, both in the medicalfield and society as a whole.
as a whole.
My mission through this podcastis to provide knowledge and
(01:01:50):
evidence based research onmenopause and symptom
management, but it is also aboutchallenging outdated narratives.
So let's disrupt the status quotogether.
I look forward to unveiling thenew show title, The Menopause
Disruptor Podcast.
Until then, stay empowered, stayinformed.
Remember, midlife should be thebest life, and it will be!
(01:02:12):
Namaste.
There's plenty of snake oil out there that's going
to promise you to lose weight.
I know a lot of skinny,unhealthy people.
And so, We have to get out ofthe idea that the scale is a
measure of my health.
It is absolutely one of theworst measures of our health.
I had a client who went throughcancer and she had never been
smaller when she was goingthrough cancer.
(00:21):
But she had also never been asunhealthy.
So, we have to redefine whatworking means and really figure
out what is our why.
What do we want and why do wewant it?
I'll say to women, tell me whatyou want.
And they're like, I just want tolose 20 pounds.
I just feel like I'll feelbetter in my skin.
(00:41):
When you were 20 pounds lighter,were you dieting?
Yeah! If I had known that, if Ihad been that size then I should
have just been happy with that.
And so here it is you've got tofigure out what you really want
and why you want it, becauseit's not a number on a scale.
Welcome to All ThingsMenopausal.
My name is Mary, and I'm amenopause doula.
(01:02):
I created this podcast, to buildcommunity for women going
through menopause transition andto foster resilience through the
stories that connect, educate,and empower.
These stories are real, raw,relatable, And they're very much
relevant to the physical,mental, emotional, and spiritual
whole person that we are.
(01:23):
In our midlife transition, weare not alone.
The menopause symptoms arepersonal, but the experience is
universal.
Mary Lee (01:33):
When I sat down with Carrie, I wasn't expecting to
have so many aha moments.
But really, as we started todiscuss food and its impact on
our health, and just the mindsetthat we've developed as we've
been growing up, young childrenliving in an era with all the
media messages was about sizeand calories in, calories out,
(01:54):
and the number on the scale.
Wow.
It just started reflecting somuch on that era of growing up
in this.
This terrible world of messagingfor young women.
And now we're all hitting themenopause or in menopause and
post menopause years.
and Carrie so very eloquentlyand forthrightly explains to us
(02:16):
the detrimental effect it hashad on our health and this
constant roller coaster thatwe've been on.
But she also teaches us how tohave a better relationship with
food without giving it anyvalue.
she says food fuels our bodies,it fuels our souls.
And so, in this conversation, weget right to the heart of the
(02:36):
matter in discussing exactlywhat is going on with our
mindset and how we can develop amore healthier mindset around
food.
Moving away from like thelabeling of good and bad and the
number of calories it has tomore deeper exploration of how
food makes us feel in themoment.
(02:59):
And more importantly, what it'sgoing to do properly for our
bodies.
Comparing a pizza to an apple asa meal, you'll be surprised what
Carrie has to say, which is morenutritional.
Like all my guests, I'm alwaysappreciative of the fact that
they share their own personalstruggles, their own personal
journey, our pain points.
(03:20):
the mess.
is the message that we can sharewith other people.
So Carrie explains to us how herlife in behavioral coaching
moved right into nutritioncoaching because of her own
struggles with food and theperception of what food could do
for her body or could not do formaintaining her goals.
we're going to get into that.
(03:40):
Vision setting, vision casting,where do we see ourselves in the
future, but what's holding usback?
These hidden beliefs aroundfood, the societal norms that
painted this picture about foodbeing bad versus being good.
But what I really like aboutthis episode is that Carrie
doesn't give you the cookiecutter explanation about eat
(04:01):
this, eat that, She gives youformulas and I'm not going to
tell you what they are.
You're going to have to stickaround and listen But before we
get started, here's a littlesomething about Carrie Lupoli
that you need to know.
Carrie is a nutritionist, abehavior specialist, an
educator, speaker, televisionhost, and disruptor of the diet
(04:21):
industry.
most importantly, and I love howshe says this on her website,
she is the person who will showyou how to love your body and
truly live with purpose.
As a former athlete, Carriestruggled with disordered
eating, which motivated her toseek lasting solutions for
herself and her two daughters.
Combining her experience inbehavioral science, mindset
(04:44):
work, and adult learning, shedeveloped a transformative
approach to nutrition.
She founded Disruptive Nutritionand the Diet Disruptors podcast
to empower women with solutionsbased on blood sugar
stabilization and behavioralinsights.
Carrie's gone on to team up withcelebrity nutritionist Mark
McDonald to educate consumers ona holistic approach to wellness.
(05:08):
together, they certify andsupport other health
professionals and coaches withtheir magic formula, PFC3,
developed a clean supplementline called Zyve, which is
designed to fill in the gaps innutrition, and co host Food
Freedom, the number one mostwatched nutrition show On
Brinks.
(05:29):
tv.
Carrie has been featured on newsoutlets across the United
States, including Today Show,ABC, NBC, Fox, and NewsNation,
As a leading contributor tonutrition, woman's health,
mindset, behavior change, andliving with empowered purpose
driven life.
You can find Carrie's website atcarrielupoli.
com.
And her private practicedisruptivenutrition.
(05:51):
com.
And her podcast, which airs onApple, Spotify, and several
other platforms is.
Diet Disruptors Podcast.
All right, sit back and enjoythis episode and I highly
recommend that you grab a penand paper and take down some
notes maybe even fill out thislittle questionnaire that she is
going to give you in ananecdotal story towards the end
(06:14):
of this show.
I'm so glad you're here.
welcome carry loopholy joiningme to talk about food and
disrupting diets.
Carrie, a warm welcome to you.
Carrie Lupoli (06:25):
Thank you.
I love talking all thingsmenopause.
Mary Lee (06:28):
Believe it or
Carrie Lupoli (06:29):
not.
Mary Lee (06:30):
We're going to dive right to it.
My first question before we getinto some of your backstory,
what is the biggest mistakewomen are making with our food?
Carrie Lupoli (06:40):
Oh my goodness.
This is the, I think that likewe could unpack a whole lot of
things, but we give food so muchpower and we look at food as
good and bad, as healthy andunhealthy.
It becomes like these, these,these things that almost define
(07:01):
us.
Think about it.
If we look at food as good orbad or healthy or unhealthy,
when we eat something that wehave defined as bad, when we
look at something that we havedefined as unhealthy, that
reflects onto how we feel aboutourselves.
We feel guilty.
We feel like we shouldn't havedone that.
And in all reality, food servesour body and food serves our
soul.
And we need both.
(07:22):
We just don't understand enoughabout food.
We don't understand what it doesfor our body.
And unfortunately, so many womenare looking at food as calories
in, calories out, as something Ineed to restrict so I can lose
weight, as opposed to understandthat we are a refuel as you go
machine.
Food is fuel.
Food is life.
Food is meant to be enjoyed.
(07:43):
Food has so many layers ofincredible beauty with it.
And we villainize it, but thenwe use it to self soothe.
And we have this verycomplicated relationship with
it.
And I think it's so clearlydefined for us in our society
that it's so That it is like oneor the other.
It is bad or it's good.
And we can't reconcile thatwithin our own decision making
(08:06):
and then within our own feelingsabout ourselves.
So, and as somebody that had aneating disorder when she was in
college, I absolutely understandthat.
I didn't, I didn't set out tobecome a nutritionist or.
A coach of women in this way, Inever would have thought that I
could have because I had thisreally problematic relationship
(08:26):
with food, but it was when Ifigured out how to overcome that
belief that I realized I had toteach others.
So I think that's the number onething we have.
We give food so much power andwe identify it and define it in
ways that actually then alignswith our beliefs about
ourselves.
Mary Lee (08:43):
Oh my goodness, that is so powerful.
There's so much you could askout of that.
And before we get into, causeI'm sure everybody already is
thinking, okay, what's the magicformula?
What do we do?
And we will get to that.
My listeners.
But there's more, more to it.
And I think that sharing yourbackstory helps more of our
listeners resonate because Ithink we are all, and we were
just talking just before we hitrecord.
(09:05):
Didn't we all have a badrelationship with food or a bad
relationship with, with selfacceptance when we were younger?
Carrie Lupoli (09:13):
Unfortunately,
Mary Lee (09:13):
our generation had grown up in an era where our
value, and I liked how you putit, our value was based on our
size.
Yeah,
Carrie Lupoli (09:24):
and it's so funny because I, I was recently really
thinking about social media andhow people we have a lot of,
Anger towards social media a lotin terms of what it communicates
to our kids and things likethat.
But I actually think as someonewho grew up like you without the
social media, I just keepthinking at least there's a
(09:45):
dissenting voice.
You and I met because of socialmedia and we have the ability to
have a dissenting voice for ourkids today.
When we were growing up, weliterally only had the
magazines.
It was one way communicationthat said to us, This is the
ideal version of a woman, and ifyou do not look like this woman,
you are not valuable enough.
(10:08):
And there was no dissentingvoice telling us otherwise.
My mother believed it.
Her mother believed that.
And so while I think socialmedia has all of its ups and
downs, and of course, I doappreciate the idea that I have
a voice now that can dissent thevoices that we heard growing up.
And I think that's why.
(10:28):
So many of us right now.
We, in my private practice, wetalked to thousands and
thousands of women and there isnot one woman that has said, Oh
yeah, I had a really healthyversion view of my body and
myself growing up.
Mary Lee (10:44):
Yeah, because if they had quite likely, they wouldn't
need what you have to offer to
Carrie Lupoli (10:49):
know.
I was actually, I was a behaviorspecialist.
I was a national educationalconsultant.
I was traveling the countrydoing some really like impactful
work in typicallydisenfranchised schools and in
our, in our country.
And I didn't want to leave myjob.
I didn't want to leave what Iwas doing.
But nobody was doing what I knewneeded to be done for women, for
(11:14):
our population.
And because I was a behaviorspecialist, I had this sort of
unique background as anutritionist and behavior
specialist.
I became a nutritionist later inlife later in my career.
To be able to impact the waywomen, not just Not what they
did, but how they thought.
Because our thoughts and ourbeliefs dictate our actions.
(11:34):
you can't do something that youdon't think about first, right?
And so because I was an expertin mindset as a behavior
specialist and what I did is mywork in education, I knew I had
a skillset to be able toinfluence women in a way that I
thought that they needed.
So had to be done.
I remember the Special-Kcommercial back in the day where
(11:57):
You had pinched an inch every,it was just unbelievable how
that happened.
And then I was recently remindedof Peter Pan and Tinkerbell and
she saw herself in that movie,in a mirror and she looked at
her butt and it was like toobig.
And I'm like, we're talkingabout Tinkerbell.
So no wonder we all had this andI belief that we weren't good
(12:18):
enough because it was justaround us everywhere.
Mary Lee (12:23):
Oh my goodness, you know what those there were
subtle subliminal messages thatwere in our media stream as kids
growing up all the time and wenever.
And I think
Carrie Lupoli (12:36):
This is, this is why, this is what, something
that I think is so importantbecause when my girls were 5 and
6 years old, I was going througha tough time where I gained 80
pounds when I was pregnant, andthen lost it, and then gained
it, and lost it, and if you seepictures of me when my kids were
younger, If I felt like I wasvaluable enough or skinny
enough, you would see me frontand center.
(12:58):
If I wasn't, I was hiding behindmy kids and pictures.
And so you go back and forth andyou can see that evolution of
that.
But when they were five and sixone day and we had Friday family
pizza night, I never ate thepizza because I got salad with
dressing on the side.
Right.
But I was eating with everybody.
And one of my five year old saidto my six year old, two girls,
why does mom never eat thepizza?
(13:18):
And the other one said, becauseit has too many calories.
And I had no idea that I wasliterally teaching my children
all of the same beliefs that Ihad about my body and food and
all of this disordered thinking.
And until they came out with theword calories.
I don't feel like I everremember saying calories to
(13:41):
them.
But I, I taught themsubliminally because it was my
belief.
My thoughts.
I cannot teach any differentthan what I believe.
even if I think I can.
Because the little bits of whenI was looking at myself in the
mirror and like pinching my skinto pretend what I would look
like when it was, when I wassmaller.
(14:01):
Or if I'd have a piece of cakeand I'd say, Oh, I really
shouldn't.
Oh my gosh, I shouldn't.
And I have it.
Or if I, said, Oh my gosh, I'm,I'm on my cheat meal right now.
Or, Oh gosh, I like, Ooh, Idon't want to have it.
All right.
I'm just going to have it.
All of those little messageswere subliminal too.
(14:23):
Right.
And teaching our kids thesethings, because I believed that
food was good or bad and fooddefined my worth.
Mary Lee (14:32):
Oh, so powerful.
And like you said right away,but, but food's designed to fuel
our bodies and our soul.
And it shouldn't be given thisnomenclature of whether it's
acceptable or good or bad.
This is like a source of life.
Carrie Lupoli (14:48):
It is life and no other animal in our world has
metabolic disease.
I don't know, right?
We do.
And we actually have right now,and this is where I get really
passionate for women because wehave, if you, if you talk to
right now with, with ourstudies, we know that 85 percent
(15:11):
of women have been dieting forat least a third of their life.
And all of this up and down, howmany times we're on a diet plan
where we have to buy food, buyprepackaged food, buy products
to be able to go along with it.
We have to count or track all ofour food in an app calories in
versus calories out.
We have literally beenmalnourishing ourselves.
(15:35):
It's, it's, it's just this, weuse, we have these insatiable
cravings, especially aroundmenopause.
But all of that, this weightgain, all of this is, our bodies
are talking to us.
Hot flashes, menopausal issues,any hormonal balance, is our
body saying, A.
Our bodies, our gut, ourmicrobiome, our cellular
(16:00):
function, is, our metabolichealth, is, is not in a place it
needs to be.
93 percent of people have, are,have metabolic dysfunction.
93%.
And a lot of that has to do withour processed food industry.
A lot of it.
But also our blood sugar hasbeen on a rollercoaster,
especially if you've beendieting for years.
(16:22):
And so to be able to have thisbalance of food serving our soul
and food serving our body is sopowerful because We have to
learn how to serve our body.
We have to, but we can't keepdepriving our body.
We don't realize that, but Ialways say what thrives in a
deficit, like name one thing.
(16:43):
Yeah.
Nothing.
And if you've been fueling yourbody at a deficit for the
majority of your life, No wonderyour hormones are out of whack.
No wonder your cravings areinsatiable.
You've been on this crazy bloodsugar roller coaster.
And every, the root of everysingle metabolic function in our
(17:03):
body is, is, is around bloodsugar stabilization.
And so we need to be absorbingnutrients.
And that can't happen with prepackaged, tons of processed
foods.
But even more than that, wecan't balance our blood sugar if
we're on this dietingrollercoaster.
(17:25):
And so we just don't know enoughabout food.
We've been taught the foodpyramid, we've been taught
calories in, calories out, we'vebeen taught that carbs are bad.
I eat six times a day, I eatcarbs in every single meal.
I never experienced menopausalsymptoms.
So, like, I could prove itwrong, and I could prove it
wrong with thousands of womenthat I've worked with, and we
(17:47):
just have to have bettereducation.
Unfortunately, our doctors, mynumber one client are doctors.
They have literally no ideaabout what we really need to be
doing to use food as, as, asmedicine, as fuel, and something
not to deprive ourselves of.
Doctors today are still tellingwomen in menopause to fast, and
it makes me want to literallypull out all of my hair, because
(18:08):
nothing is going to make itworse for us then.
Mary Lee (18:10):
Yeah.
Carrie Lupoli (18:11):
Fasting.
Mary Lee (18:12):
Fast and take an antidepressant, yes.
Carrie Lupoli (18:15):
Yes.
Mary Lee (18:15):
And you're too young for menopause.
Yes.
Wow.
Exactly.
Carrie, there is so manybreadcrumbs that you've left me
that I want to follow.
Okay.
You tell me
Carrie Lupoli (18:26):
which way you want to go first.
Mary Lee (18:27):
Which way?
Which way?
I, one of the things that I lovethat you mentioned carbs, and
I'm going to echo thatsentiment, Carrie, because I
was, I just came back fromTouring around a vacation in
Italy, in Italy.
Yes,
Carrie Lupoli (18:41):
and you probably ate bread and you were okay.
Mary Lee (18:44):
I ate, so in the morning we have our coffee and
we would have some, those puffpastries, our croissant, and
some, some of the the meats, thedried meats, which are cured in
such a healthy way over there.
Carrie Lupoli (18:58):
And by the way, that's a protein, fat, and carb.
We call it PFC.
We want to be eating PFC for allof our meals.
So that's perfect.
Mary Lee (19:08):
It was, but I'll tell you, and I was consuming more
carbs.
I was getting a little bitconscientious about it,
Carrie Lupoli (19:14):
but I
Mary Lee (19:14):
kid you not, I was.
I was literally shaving down mysize, like in my waistline, I
could feel like, I, I feelreally slender and toned because
we were moving.
We were walking, we were walkingeverywhere.
We were doing hikes.
We were like, when we hit theground running in Rome,
literally to see everything.
(19:34):
All right.
The forum, the Colosseum, thestairs, the Trevi Fountain,
let's go.
And we probably walked four orfive hours, 10K.
And you
Carrie Lupoli (19:43):
were fueling your body.
Mary Lee (19:45):
And we were we stopped for a beer, but I felt so good
because I was one, I was moving.
And two I wasn't, I wasn'tnecessarily, I was enjoying food
and I was enjoying theexperience that came with it,
which also I felt started tochange my mindset and my
behavior, my thoughts aroundfood, but in particular, When
(20:10):
you mentioned the carbs, andthis is such a big hang up, what
are those myths about carbs thatwe keep encountering?
And how do you counter thesemisconceptions to support women,
to guide women?
Carrie Lupoli (20:23):
Yeah, I think a lot of women don't realize why
they can't have carbs.
In a lot of ways, just like I'mnot allowed to have carbs.
remember in the nineties, wedidn't, weren't allowed to have
fat.
Everything was low fat.
And then suddenly we startedgaining a lot of weight, right?
Because we need fat as well.
We need fat to actually shedfat.
There's only threemacronutrients, protein, fats,
and carbs.
That's it.
There's only three.
They're called macros.
(20:44):
And I don't, we don't trackmacros for the day.
Our body doesn't operate thatway.
Our body operates with everymeal that we have, whether it's
fuel or not.
It's like your car.
You can't.
overfuel your car.
You can't add more gas than itcan have.
And if you underfuel it andyou're running on fumes, that's
not going to work.
It's, it's about the rightamount.
(21:04):
And I think nutritionists,dieticians, doctors, it drives
me crazy when we talk aboutcaloric deficit because then we
as women keep thinking deficit,deficit, deficit, I gotta eat
less, I gotta eat less.
What they really mean, butnobody says, is having the right
amount of food.
Right?
And we keep thinking it'scalories because it's
measurable.
(21:25):
We need to get rid of thatbecause 350 calories of Oreo
cookies is not the same as 350calories of turkey almonds and
an apple.
It's just not.
Oreo cookies are processed food.
There's no nutrients in thereand it's a carb and a fat.
It's going to spike our bloodsugar and we're not going to get
any nutrient absorption.
But if we had turkey, almonds,and an apple, we have protein,
fat, and carbs.
(21:45):
So I'll explain to you what allthat means, but because those
are cleaner and whole foods,it's going to absorb in our body
and it's going to balance ourblood sugar.
So we need carbs, even thoughpeople don't really recognize it
because carbs give us energy.
But carbs are also fruit andvegetables.
It's not just bread.
(22:05):
It's not just rice.
It's all food is falls into acategory of a protein, a fat, or
a carb, or a combination ofthose carbs give us energy.
They fuel our brain.
They are a huge source of what'scalled ATP, which is, like, how
we function.
Our body needs ATP in order tohave any energy.
(22:27):
If you've done keto for anyamount of time, a lot of people
talk about and this is when ifpeople lose weight on keto,
they'll often say, no, I have somuch energy.
I'm like, yeah, because yourbrain is excited that you've
lost weight.
But longer term than that, youactually are, there's so many
different studies around theimpact of, of keto negatively.
(22:49):
Keto will balance your bloodsugar.
It will because you're notbringing in carbs.
Carbs spike our blood sugar.
And every time we spike ourblood sugar, we actually, our
body does a few differentthings.
One, it glycates.
And when we go throughglycation, it means we have more
glucose in our bloodstream thanwe can store.
We store glucose in our musclesand our liver.
That's super important.
(23:10):
But then when we overdo it, orwhen we eat carbs all on its
own, we can spike our bloodsugar and then a few things
happen.
One, we age faster.
B, our hormones get out of whackbecause it has to over release
insulin.
Insulin is a hormone.
Once we have to, once onehormone is out of whack, they
all are.
We release something called freeradicals in our body, which are
(23:31):
like little lightning bolts, andthey zap all of our cells, even
our good cells, and it causesoxidative stress in our body.
So, why we've been scared ofcarbs, a lot of people don't
realize, we spike our bloodsugar and it wreaks havoc on our
body.
But we also need carbs, becauseit gives us energy, and it fuels
our body.
So how do we reconcile that?
When we have protein with carbs,protein acts as that mitigator
(23:55):
of that, of that spike, muchlike insulin does.
But because our body, becausewe've been on this blood sugar
roller coaster for most of ourlives, our body is constantly
overreleasing insulin.
And if your body has beenconstantly overreleasing insulin
for 10 or 20 years, like I canalmost guarantee it has, then
everything is out of whack onyour body.
(24:16):
So by the time you are in yourfifties and you're in menopause,
Your body is completely out ofwhack, your A1C is out of whack,
but it's been because of thedecades of dieting and
rollercoaster life that we'vebeen on before that.
But, when we have that protein,it mitigates that blood sugar
spike along with the fat.
The fat helps helps us absorbthe protein in the carbs.
(24:38):
It fuels our brain, it cushionsour organs.
The three were meant to be eatentogether.
So carbs are not something to beafraid of, but we want to make
sure we're doing what we callPFC3.
We're eating carbs.
A protein fat and carb wherewe're always feeling like we're
ready to eat and then satisfiedready to eat satisfied and that
cycle should last in our bodyabout three hours.
(24:59):
So we should be feeling hungryagain about every three hours
and there's this bigmisconception.
or belief that every time weeat, we're going to spike our
blood sugar.
It's not true.
If we eat PFC about every threehours, we've proven it with
continuous glucose monitoringthat you can keep your blood
sugar in range while eatingcarbs and being able to really
(25:20):
feel fueled, never feeling likeyou have to count calories or
anything like that.
And that causes homeostasis inour body.
It's powerful, but eating like acarb on its own, and this is
where I first learned about it,a nutrition coach said to me,
what do you think is morebalanced eating an apple?
Or, actually what he said waswhat do you think is better for
(25:40):
your body, eating an apple orpizza with chicken?
I never ate the pizza.
So, I was like, an apple, andhe's like, an apple might be
healthier.
But pizza with chicken has yourprotein, your fat, and your
carbs.
An apple on its own is going tospike your blood sugar.
But when you can combine all ofthose and, and, and I was like,
what?
(26:01):
I can have pizza.
And so my whole message is I'mnever going to tell you what you
can or can't have.
I'm going to educate you so youunderstand your body and how it
responds and then you makedecisions for yourself.
I can't have gluten when I'm inthe United States.
I can't.
And it's only happened recentlyfor me, but my bones and my
joints really struggle when Ieat gluten about two days after
(26:22):
I have it.
And so I don't want thatfeeling.
So it's not like I choose not tohave gluten because I want to
lose weight.
I choose not to have glutenbecause I love myself too much
to put it through pain.
Mary Lee (26:34):
There's a lot of gluten intolerance on the rise
more and more, not just we werehearing about it a lot in
children, but women who areentering The perimenopause
years, and beyond are nowbecoming suddenly gluten
intolerant.
Does it have to do with howgrains are processed today, how
we're finding it showing up inbreads and cakes and cookies?
Carrie Lupoli (26:56):
Yeah our, I always joke that our Wonder
Bread today is not like ourWonder Bread was.
Back when we were kids.
So the issue with gluten and alot of people don't really
understand it truly, but itmight not be with the gluten
itself.
But it's how we're processingall of this in North America
today, even in Canada, where Iknow you are, there's higher
(27:18):
standards than we have in theUnited States.
And so a sandwich will wreakhavoc on my gut.
And so our gut is our secondbrain and our gut has everything
to do with Our insulinresistance, our blood sugar
stabilization, and how wellwe're absorbing nutrients.
And so, gluten is impacting ourmicrobiome in such a significant
(27:40):
way that that then becomes acontrol center of everything
else in our body.
So, my mother in law, who isright now in her 70s, is just
finally realizing, I, I justcan't have gluten.
And, and, but it becomes herdecision.
And I, and I think that that'swhat's so important.
So many of us are looking for,Carrie, just tell me what to
eat.
Just tell me what to eat.
Like, because you just went onvacation for three weeks.
(28:03):
If I gave you a meal plan You'dbe like throwing it out the
window.
But if you know that all foodis, is a protein, fat and carb,
I travel all the time,especially now that I'm an empty
nester.
And I know you were just talkingabout empty nesting.
I, I can eat anywhere at anytime in any situation.
I don't use food to soothe me interms of an emotional release
(28:25):
anymore.
I know that food serves my bodyand food serves my soul.
And that I can do this anywhereat any point in my life.
That's a lifestyle.
That's when you own it.
And so for women that are justlooking for a meal plan, you'll
never find what you're lookingfor if somebody just tells you
what to eat.
(28:45):
It's why I now train doctors,nutritionists, dieticians on how
to have a different approachwith their clients because this
whole old school approach ofhere, here's your meal plan,
track what you're doing and giveme a report, It's so misguided.
Food is an important part.
It's a foundation, but it's onlypart of the whole big puzzle as
(29:05):
well.
Mary Lee (29:06):
Carrie, I appreciate everything that you said there.
And I can relate in terms of thework in menopause too, when
women come to me and they said,I want you to tell me what to do
to manage my symptoms.
But all our symptoms show upindividualized.
And I said, the best thing, themost important thing, and the
only thing I should be doing iseducating you to do it yourself,
(29:28):
to give you the more tools inthe toolbox so that you have an
understanding and anappreciation of what is
happening, why you're feelingthe symptoms, and then you can
start addressing the root cause.
I can't hand out becauseeverybody is different.
But what's that?
Carrie Lupoli (29:44):
And the other thing that I often say is
people, women will say to me allthe time.
You know what, what used to workisn't working anymore.
And I, my number one questionis, what is your definition of
working?
We have been ingrained to thinkthat the only definition of
working is losing weight.
Yeah.
But there are plenty there'splenty of snake oil out there
(30:07):
that's going to promise you tolose weight.
I know a lot of skinny,unhealthy people.
And so we have to get out of theidea that the scale is a measure
of my health.
It is absolutely one of theworst measures of our health.
I had a client who went throughcancer and she had never been
smaller.
when she was going throughcancer, but she had also never
(30:28):
been as unhealthy.
So we have to redefine whatworking means and really figure
out what is our why, what do wewant and why do we want it?
Because if we can't I I, I'llsay to women, tell me what you
want.
And they're like, I just want tolose 20 pounds.
I just feel like I'll feelbetter in my skin.
(30:49):
And I'm like, when you were 20pounds lighter, were you
dieting?
And they're like, yeah.
If I had known that, like, if Ihad been that size then, then I
should have just been happy withthat.
And I'm like, so here it is.
You've got to figure out whatyou really want and why you want
it, because it's not a number ona scale.
Mary Lee (31:06):
Beautiful.
Carrie Lupoli (31:08):
Yeah.
It's not.
And let's be honest, when you'restressed out on a Monday night
and you have chocolate cake inthe house, you're not going to
lose 20 pounds by tomorrow, soyou might as well just eat the
cake.
But when I know every time Ispike my blood sugar, I'm
actually putting my body at riskfor metabolic disease.
I'm literally.
aging faster, and it wasn't anintentional meal.
(31:28):
It wasn't something that I knewI was going to have this
chocolate cake, this meal,because my daughter made it for
me and it was an intentionaldecision.
It was an impulsive decision.
I eat chocolate cake, but I'mnot impulsive about it.
Right.
And the two are very, verydifferent.
I want women to be more selfaware, to be more intentional,
(31:50):
to love them, that lovethemselves so much that they
want to show up for themselvesas being mad at their body.
So putting it through all sortsof restriction and deprivation
and anger that then just.
Perseverates this cycle of selfsabotage, binge eating,
(32:11):
cravings, because we're notactually doing it for the right
reasons or really trulyunderstanding what we really
want.
Mary Lee (32:18):
And doing that why work with your clients really
gets into challenging beliefs,looking at the childhood beliefs
and their whole self worththat's been wrapped around, I
know, things like food and size,of course, but that is some.
That is more of the deeper work.
(32:38):
That needs to be done for peopleto finally have a better
relationship and discover whothey are for perhaps the first
time in their lives.
Carrie Lupoli (32:46):
Yeah.
Because we're all going throughthe second season of our lives.
Are we really just going to keepchasing the scale?
Like we, I keep saying we werenot put on this earth to find
the right diet, but we keepacting like we were like, once I
get to this magical number, I'mgoing to live this perfect
little life.
If you haven't actually done anyof the work about who you are,
who you serve, what your purposeis, then it doesn't matter what
size you are.
(33:06):
Yeah.
Yeah.
And, and then the other questionI often ask women, I'm like, and
this gets misinterpreted, soI'll tell you that in a second,
but I'll say to them, all right,let's pretend you have two
choices.
One, you can lose all the weightyou want to lose, but you still
have hot flashes, you still havecravings, you, have tons of
fatigue, you don't sleep well,and brain fog, right?
(33:28):
But you've lost all the weight.
Or, you have more energy thanyou've ever felt before, you
have no cravings, you have nomore hormonal imbalances, you're
sleeping like, I don't even saylike a baby, but sleeping like a
50 year old woman should sleep,right?
You have more energy than you'veever had and you're super clear,
but you haven't lost a pound.
Which one would you want?
Mary Lee (33:49):
Absolutely.
A
Carrie Lupoli (33:50):
lot of people misinterpret it by saying if I
get all those things, I can'tlose weight.
I'm like, no, weight gain is asymptom of our health and it's a
symptom of our hormones.
It's a by losing weight is abyproduct of a healthy body.
Your body will not release fat,especially in your fifties,
especially in menopause.
If you are not healthy, bottomline, but if you had to be
making one choice or the other,which one would it be?
(34:13):
And I think if women really tooka hard look at that, they, a lot
of them would have a hard timeanswering that question.
And that's, that's scary to mebecause if we're just going
after weight loss at any meanspossible, our, our inner
thoughts, our belief aboutourself, our value is not
aligned with what we really needto be able to thrive.
(34:36):
If we asked our daughters thatquestion and they said weight
loss over health, we'd be like,no.
So why do we still think it'sokay for us to have that belief?
At the end of the day, you're, Ialways say like.
Your body will respond when ittrusts you and your body has
been trying to love you for somany decades.
(35:01):
It wants you to be consistent.
It wants positive interactionswith you.
And every time you're on thisroller coaster of trying new
things, deprivation,restriction, stress, it just
keeps trying to keep up, buteventually it's Going to be what
kills you because 10 deathsright now are in their 60s to
70s due to metabolic disease Wehave one of the lowest Lifespan
(35:26):
rates in the world in the u.
s Anyway in the world because wekeep going after the wrong
things for the wrong reasons
Mary Lee (35:35):
Oh my goodness, Carrie, that is so impactful
right there.
And now with your background inbehavior specialists, you can
really uncover some of thethought processes by getting
into the behavior patterns andunderstanding how those
behaviors were formed over, asyou said, up to two thirds of
their lives.
(35:55):
So just think about your 50 yearold woman comes to see you 34
years, roughly of her life.
She's been manipulating herbody, been loving it, been using
calories and size to validateit.
Carrie Lupoli (36:08):
And for the reasons of ego versus heart.
Mary Lee (36:12):
Ugh.
So how do you do that heartcentered work, that behavioral
work, to get them to now startto have, Or invite to have a
better relationship with, withfood and calories.
Carrie Lupoli (36:25):
This is why when we work with clients, I, me or
my team has to have in depthconversations with them.
Not every woman is ready.
And when we say that, what arethe things that I look for, for
somebody that's actually reallyready to embrace what, what we
need to embrace to be able tomake these changes.
I want women ready to learn, butthey also have to be ready to
(36:48):
unlearn.
Right and be ready to unlearnwith an open growth mindset
about what they need.
So I, I teach a lot of, the wayour brain works.
And I think sometimes when weknow we can do this has to be a
journey of self awareness.
I always say self consciousnessis a disease and self awareness
(37:08):
is health.
And when we are more aware ofour personality and our triggers
and the way our brain works, itchanges everything.
So I could tell you a couple oflittle, little nuggets that I
teach women, one on selfsabotage, for example, we do
this thing.
It's like, Oh my gosh, I just Iself sabotage.
Why do I do that?
Our brain.
(37:28):
just craves comfortable andfamiliar.
I always joke that if I have togo running outside in like cold
weather, where it's a little,that misty rain, it's so
miserable.
It like hurts.
Right?
Like, and I, and I run throughit and I always joke to my
husband, I hate beinguncomfortable.
We, we don't like that feeling.
And so when we decide to make achange, and I see this with
(37:49):
women all the time we decided tomake a change because we're
finally at this place of like,Oh, I'm I hate myself.
Like I'm mad at my body I, and Ifeel frustrated.
So we decided to make a change.
And maybe some of the thingsthat we're doing start to feel
good.
Maybe we're showing up at thegym.
Maybe we're moving our bodymore.
Maybe we're understanding moreabout food, whatever it is.
And then no matter what, even ifwe feel good about it, the brain
(38:12):
recognizes it as different.
The brain doesn't likedifferent.
And because we don't have a lotof self awareness about this, it
just becomes truth.
And suddenly the subconscious issaying, Ooh, This is different.
We don't like different.
We don't like unfamiliar.
That makes us uncomfortable.
And then suddenly you start toquestion the changes that you
made.
You start to justify why youcan't show up for yourself.
(38:35):
And you find yourself, 6 months,12 months, 2 years down the road
going, I, I'm back right where Istarted.
That's because the brainautomatically wants to default
to what's familiar.
So if you've been dieting for20, 30, 40 years, that's
comfortable.
Even though it's miserable,that's what your brain is
familiar with.
So if you start to learn a newway of functioning and being,
(38:58):
recognize that your brain isn'tgoing to want to do that for the
long term until you can trulymake it who you are, not just
what you do.
That self sabotage comes in whenthe brain is like, Oh wait, this
is different.
We don't like this.
And eventually it wants to goback to what it knows.
Mary Lee (39:15):
Wow.
That's so true.
I speak that often when I'mtalking to women I work with as
well.
The brain's job is to protectthe body.
Yes.
Carrie Lupoli (39:25):
Yes.
And it's not like the brain, thebrain filters what we tell it
to.
So, very often, it's not likeour, our brain is like, has that
little voice, that little girl,that's been with us for years
and years and years and years,telling us that we're not good
enough.
Telling us that we have to looklike everyone else.
Telling us that who we are isnot enough.
And, And if we aren't more awareof our value and our purpose on
(39:49):
this earth being so much morethan what we look like, we're
never going to be able toreprogram that little voice in
our, in our head.
Mary Lee (39:56):
Oh, wow.
That's so true.
And this is, this is themenopause wisdom that I speak
of.
And as you said, birthing thesecond season, a second spring
as well, a term I've heard, andI just love it.
But it's also our opportunity tobecome wise women.
And we can only get that wisdomthrough lived experience.
(40:17):
So with all that livedexperience, we're saying, I'm
not getting the results when Idid this.
let's get wise, but it's, it'smore than just wisdom from
things like understanding.
And I love that the formula ofproteins and a carb and a fat,
but it, that wisdom more isabout, and you said it
beautifully is getting to knowourselves, having a relationship
(40:40):
with who we truly are outside.
Carrie Lupoli (40:44):
this is a life container.
Our body is a life container.
It contains a life.
And if we just keep diminishingwhat's inside of this container,
it's never going to do thethings that we were meant to do.
We can always make more money,we cannot make more time.
And I think for us, as emptynesters, as women in their 50s,
(41:07):
like, we have to recognize thattime is running so much faster
now.
I just joke in a way, but it'snot really a joke.
one day when I die, I feel likeI can go up to heaven and God's
going to say, Oh, great job.
You did some good stuff, butgosh, I had so much more planned
for you.
Oh, no.
And if you think about how muchtime we spend entering calories
(41:28):
on an app, focusing, obsessing,stressing about food, stressing
about our bodies, constantlysearching for the next diet for
the next thing, instead of.
Using that time to be able tofigure out who am I learning how
to fuel my body correctly sothat I could be around for
longer, how much more we coulddo in this earth with this
(41:49):
limited amount of time that wehave.
Mary Lee (41:51):
Oh my goodness.
And I think that message isgoing to resonate with a lot of
people.
When some of the work I like todo is when we try to figure out
what their goal is, their longterm goal.
And I say, begin with the end inmind.
And what do you vision yourselfin your menopausal years and
beyond and we'll face itmenopause is for the rest of our
(42:13):
life.
It's just clinically called postmenopause, but we're still in
that for the rest of our lives.
But what, so what do youenvision those years to look
like?
Do you want to be able to runand play in the backyard with
your grandchildren?
What does it take to, for you tohave the health in which you can
be able to do that, to hold themup?
(42:35):
What's it going to take to havethat strength in your arms and
your body to be able to, to liftweight, to hold them up?
What does it take for you to beable to walk a flight of stairs
in your house?
So you don't have to be put in ahome.
And then that's when we startThat, that works like, Oh, okay,
I have a responsibility todayand you have this life tomorrow.
Carrie Lupoli (42:59):
Yes.
And we know how fast time goes.
I cannot believe that my twogirls do not live with me
anymore.
They were babies five minutesago.
We know that.
So do we want to just keepallowing the sand in that, in
that hourglass to just keepgoing without actually doing the
(43:20):
things that we need to do.
And I think you just make suchgood points in that.
Like vision casting.
What do I want to see and do inthe book Outlived by Dr.
Peter Atia.
He talks about, our centenariandecathlon.
what are the 10 things that wewant to be able to do when we're
100?
And right now I'm recording thisfrom a hotel room in New York
(43:42):
city because traveling is thenumber one thing.
I was in Dallas last weekend.
I'll be in Colorado next week.
I want to be able to continue toexplore.
I was just in, zion NationalPark a few weeks ago, my husband
and I, it was our first EmptyNester trip.
And I was just thinking about somany people that I knew that
(44:03):
could never do that trip.
Because it took a physicalitythat the majority of people in
our country right now do nothave.
And I thought, how sad thatthey're going to miss some of
the most beautiful landscape.
That this world has to offerbecause we're so focused on the
wrong things.
And, and that is reallyimportant.
(44:25):
I'd love to share one otherpiece around something that we
can maybe take away in terms ofour thinking because, this was a
really huge revelation for mewhen I learned about it years
ago.
And this is another thing that Iteach women when it comes to our
mindsets and really wrapping ourhead around what matters.
So I as an empty nester, Istarted playing pickleball,
(44:46):
which is, I think like required.
For all, all people over 50 tostart doing.
No, I won't do it.
It's so fun.
I gotta be honest.
It's so fun.
Wow.
So think about the racket, apickleball racket.
Okay.
So we have these rackets.
And when I was in college thisguy had a fake ID racket, I call
(45:08):
it, where he had New Jersey andit was a poster board and it
looked like the New Jerseylicense, but it had a cutout in
it.
And I like, you stuck your headthrough the cutout and he took a
picture and then he printed itout, laminated it.
And that was our fake ID.
We all knew this guy was gettingcaught, right?
Eventually it was a racket.
He was making money, but we knewthere was going to be a long
term consequence to that.
(45:28):
So I want you to think about howwe all have these rackets in our
bodies.
being in our mind.
Every one of us has theserackets.
And for us, these rackets arethese thoughts, these beliefs
that feel very, very true.
And they feel true because thatlittle girl in our head has told
us for years that they are true.
(45:49):
So let's take a racket, abelief, I don't have time to
work out.
I don't have time to move mybody.
Okay.
So much like this guy who wasselling fake IDs, his racket was
these fake IDs.
There was a long termconsequence.
There's a long term consequencefor every racket.
What was his long term kind ofconsequence?
He got caught.
He got kicked out of school.
Of course, right?
Like we knew that was happening,but what was the short term
(46:12):
payoff?
Every racket has some sort ofshort term payoff that justifies
doing it.
And for him, it was money.
He was making money hand overfist.
And typical rackets have money.
If I think about the racket of abelief, like, I don't have time
to work out, what's the longterm consequence of that?
If I never move my body, I'llnever be able to move my body.
(46:35):
If I want to travel and put myoverhead suitcase in the, in the
compartment, I better be able topick up like 50 pounds today, or
I'm never going to be able to dothat in 20 years.
That's the long termconsequence.
So if we all know that, why inthe world do we not do it?
How many people say, I know whatto do, I just don't do it.
this racket has us believing,and I call it truthiness,
(46:56):
there's some truth to it.
You might be very, very, verybusy, but you're not too busy to
work out.
But why does that racketoverpower our decision?
Because there's always a shortterm payoff with every racket.
And for this fake ID guy, it wasmoney.
He was willing to risk the longterm consequence because he was
making a lot of money.
(47:18):
Why are we willing to risk thelong term payoff or the long
term consequence?
Because of the payoff.
The payoff is justification.
I can justify not working outbecause my truth is I don't have
time.
And so that justification keepsus from feeling guilty about not
working out.
I just don't have time to workout.
(47:38):
I just don't have time.
It's just that.
true.
And we can't get out of our ownway enough to see that that
racket is actually not true.
It's our truth, but it might notbe the truth.
And because we can keepjustifying, I don't have enough
money to invest in myself.
I don't have time like I don'tlike green vegetables, whatever
(48:02):
it is.
Mary Lee (48:03):
I want to stay in my bed an extra five, 10 minutes.
Exactly.
There's a
Carrie Lupoli (48:07):
long term consequence that we know, but
the short term payoff is moremotivating.
We can justify if we felt reallyguilty about it.
If we had no justification forit, we would just probably do
it.
But because we can justify thechoice.
We don't do the thing.
So I'd ask all of your listenersto say, what rackets are holding
(48:28):
you back from actually doing it?
And that racket is justifyingyou not doing something.
It is a massive contributor toour long term success.
And that's why I say all thetime, self awareness is health.
If you can start to be aware ofthat racket, and then pivot that
thought, we have a strategycalled SNAP.
Stop, notice, and notice whatyou're thinking, what you're
(48:49):
telling yourself right now.
Ask yourself, is this reallytrue or is it truthiness?
And then pivot that thought,even just for a minute, pivot
that thought.
What if I say I have fiveminutes to exercise?
Right.
You can start to recognize thatsome of those rackets are not
true and they're actuallyholding you back.
And how can you at 1 percent aday make progress in the right
(49:12):
direction?
Because you're making progressand you're going to 1 percent
one way or the other 1 percentdecline or 1 percent increase.
If you're not actively workingon changing your thinking, you
will always go in the 1 percentdecline.
Mary Lee (49:24):
Wow.
Carrie, that is so good.
I was going to say that.
So listeners, let's recap that.
Say it again because it's, itmerits repeating.
Carrie Lupoli (49:32):
Yeah, I, I ask them all the time, what are you
going to do if you don't figurethis out?
And they say, I'll stay thesame.
And I'm like, you'll never staythe same.
Mary Lee (49:38):
Yeah.
Further decline.
So I want everybody listenersgrab a pen and paper or pick out
your phone, pick up your phoneand do voicemail or voice
message, What is your racket?
What is the short term goal andthe long term consequence?
It's so good.
you could design a workbookright there, Carrie.
(49:58):
Right there.
The racket, the racketeer.
So
Carrie Lupoli (50:00):
much content.
this is why I knew I had to dosomething in this work because
The stuff that I did to fixmyself in a lot of ways, and
this is why so many of myclients end up going to become
certified lifestyle coachesbecause once they know it, they
(50:21):
can't not teach it.
And you've got, we have to sharethis message.
It just needs to become amovement because it's one thing
to be able to, this is why it'sso much more than weight on the
scale, right?
Once you make a transformationin yourself, you want that for
other people because you knowwhat life looks like on that
other side.
I call it like we live on painisland.
We don't even know it.
(50:41):
A lot of us don't even realizebecause we're all living on pain
island and we're just like, Ohmy gosh, it sucks.
This is normal life.
But there is a world on pleasureisland.
That just so many of us areliving on and those of us that
are living on it.
We like
Mary Lee (50:57):
heaven and hell on earth.
It's how we perceive it.
We create it in our own minds.
Carrie Lupoli (51:01):
Yeah.
And we think a meal plan or adiet is actually going to get us
over to pleasure Island.
And it's just going to keep youliterally circling around pain
Island for the rest of yourlife.
Mary Lee (51:09):
Yeah.
Oh my goodness.
That's great.
I love how I was gonna getdeeper into what you do for your
clients, but you know what,you've given us two beautiful
formulas in this good, in thisconversation.
And the one is the protein,carbs, fats.
So the PFC three.
Yep.
And then the snap stop, snapnotice,
Carrie Lupoli (51:32):
ask,
Mary Lee (51:33):
and then pivot.
Pivot.
Carrie Lupoli (51:36):
And one thing I often say my clients will do is
when they're eating, right?
They eat every three hours andyour body starts to talk to you
and you realize I'm gettinghungry.
I tell them to snap when they'reeating just so we can get in
front of our rackets, right?
So like while you're eating, doa little snap moment because
that's going to keep you moreself aware.
Mary Lee (51:55):
This conversation is worth a continuation part two,
three, four, five.
Carrie Lupoli (51:59):
I could talk about this all day.
Mary Lee (52:02):
And your passion really comes through.
Tell our listeners, first ofall, what are some of the.
The programs, the offerings thatyou have, including your
podcast, cause we didn't eventouch on that.
Yes.
Yes.
They can find you amongst allthe media coverage that you've
had to date so far, and I'm surea lot more.
Carrie Lupoli (52:20):
Oh, I love it.
I love it.
So I think the best place to gois Carrie Lupoli.
com, L U P O L I and Carrie,like Carrie Underwood, Carrie
Bradshaw, one of those two, andI have my own private practice.
We are.
Not always accepting new clientsbecause we are very, very
careful about how many women wework with because we are very
(52:43):
comprehensive and personalized.
I have 15 coaches which isincredible, but all of my
coaches too have gone throughthe transformation themselves
and wanted to be able to supportothers.
in my private practice is calledDisruptive Nutrition, but I also
have partnered with.
Other health pros that teach thesimilar concepts and we have
(53:06):
like minded beliefs and actuallydeveloped a more of a DIY
approach.
Very similar to this, justbecause I can bring in more
people that way.
But really through that, we callit PFC three actually.
And it's a collaborativemovement with celebrity
nutritionists doctors people.
Personal trainers, physicaltherapists to be able to support
(53:29):
people in that ecosystem aroundmind, body and lifestyle.
But our real goal there is totrain other health pros.
So if you're a nutritionist, ifyou're a dietitian, if you're a
physical therapist, if you're apersonal trainer, a doctor, A
menopause doula.
A menopause doula.
We have a lot of people like whohave an expertise in menopause
and who learn how to teach theirclients how to fuel their bodies
(53:51):
in a way.
So we have a really amazingcertification program to be able
to help people to be able toserve their clients too in PFC3.
So if you go to my website, thenyou can see where to go from
there.
Mary Lee (54:00):
We'll get all that in the show notes, including your
handles where people can findyou on social and on your
podcast as well.
And tell us just a littlesnippet about your podcast.
Carrie Lupoli (54:11):
Yes.
It's called diet disruptorspodcast, and it really is about
disrupting the I think theabusive messaging that the diet
industry has.
Has put forth for decades and itgoes right along with what the
food industry has told us.
And honestly, our healthcaresystem, we believe that we go
pharmaceutical before werecognize that food is medicine.
(54:33):
And so I really am working tounapologetically disrupt all of
these norms that we havebelieved.
I say, I'm like your bestfriend.
That's going to tell you whatyou need to hear, not
necessarily what you want tohear, but in a simple
Sustainable, satisfying waybecause my whole point is that
we should not be obsessing aboutthis.
We should learn it.
We should be able to make it apart of our lives and then go do
(54:53):
the things that we were actuallyput on this earth to do.
So that's what we talk about.
Mary Lee (54:58):
Yes.
So we're going to continue tolisten to those wise listeners.
Are we going to get wise?
Carrie Lupoli (55:02):
Oh, I love that.
Yes.
Slogan.
Mary Lee (55:06):
And unapologetic because when that hormone
fluctuates and the hormoneschange, estrogen egress so does
the filter.
That filter goes down and it'sgone.
Carrie Lupoli (55:17):
We actually have shirts.
I like to bring out likedifferent shirts and we have
this really great shirt calledbold, balanced and beautiful on
the front and balance meaningour balanced blood sugar and I
love as well as a balanced life.
But down the sleeve it saysunapologetically me and I want
every woman to recognize thatyou are who you are and you
weren't meant to be like anybodyelse and be unapologetic about
(55:39):
it.
Mary Lee (55:40):
I'm going to get that shirt and I know that we can
find it because you have a shopon your Disruptive Nutrition
website.
Carrie Lupoli (55:46):
Yep, on our Disruptive Nutrition website you
can also get it throughcarrielapole.
com too.
Mary Lee (55:50):
That's excellent.
Congratulations to you on havinga shop partnering with these
different companies.
And designing your own T shirtsso that you can have, you can
spread your message.
Carrie Lupoli (55:59):
Yeah.
It's really important to me.
We also just released with mycollaborative, a product line
because, we didn't really getinto this, but six spinning
plates, nutrition, exercisehydration, sleep, Sleep,
managing our stress andsupplements.
Those are the six things that weneed to be knowledgeable about
in order to be able to keepourselves healthy.
And the problem is there's somuch garbage out there when it
(56:20):
comes to supplementation.
People go after that as liketheir first piece.
I say supplementation is justthat it supplements a
foundation.
And we've been partnering with.
some really incredible healthpros in the space to be able to
develop some cleansupplementation that's very
basic and not over to not overdoit.
(56:41):
We, we overdo it when it comesto supplementation.
Mary Lee (56:44):
I have so much enjoyed this.
I know the listeners have topacked full of knowledge,
probably a million questionsstill to ask.
So listeners, if there's stillthings going on in your head, go
to the websites.
Those links will be in the shownotes.
Take a listen to Carrie's.
Podcast as well to get reallydeep into more conversation
around nutrition and awesome.
(57:07):
Legit about stepping into yourage of wisdom.
Carrie Lupoli (57:10):
Thank you.
Yes.
Our bodies have just beenamazing.
Let's just celebrate them.
Mary Lee (57:14):
Yes.
Great way to end.
Thank you so much.
Wow.
Wasn't that an enlighteningsession with Carrie Lupoli?
I learned so much.
I'm sure you did too.
Here are some of my keytakeaways that we hope you will
remember from today'sconversation.
Number one (57:32):
Growing up with media messaging that glorifies
certain body types has deeplyimpacted our perception of
health and of beauty.
Carrie pointed out the longlasting damages these messages
have done, especially to womenthat are really starting to rear
their ugly head as we move intomenopause.
And we must understand.
the importance of unlearningthese harmful beliefs.
(57:55):
How do you do that?
I know for me, I practice selflove and gratitude.
Number two (58:00):
scale and size are not the true measures of health.
One of the most crucial messageswas redefining what working
means.
It's essential to understandthat the number on the scale
doesn't necessarily equate tohealth.
Health is much more about how wefeel, your energy levels and
your body's actualfunctionality.
And going back to the point ofself love, the more I feel into
(58:24):
what it means to becompassionate to myself, the
more I can give.
And for me, that is truly a signof good health.
Number three (58:31):
Carrie's journey underscores the importance of
self awareness.
Understanding why you wantcertain things and how your body
works can help you make moreinformed and lasting lifestyle
changes.
Number four (58:42):
food is both fuel For the body and the soul.
It's vital to shift ourperception of food from
something we vilify or use tosoothe ourselves, to viewing it
as essential nourishment ourbodies need.
Number five (58:57):
understanding PFC3.
Carrie's fundamental approach tonutrition revolves around the
balance of protein, fats, andcarbs.
This combination is crucial inmaintaining blood sugar
stabilization and overallhealth.
Remember, it's not just aboutwhat you eat but how you balance
these essential nutrients inevery meal.
And number six (59:17):
the snap principle, a powerful tool to
combat self sabotage andtransform your mindset.
So, next time you find yourselffalling into old habits or
negative thoughts, remember tosnap- stop, notice, ask, and
pivot.
It's clear that breaking awayfrom traditional dieting
mindsets and embracing abalanced self aware approach to
(59:39):
nutrition and health canprofoundly influence your
overall well being.
And on the point of choosingfood that fuels our bodies, many
individuals I talk to understandproteins and carbs and fats.
They're just confused aboutportion size, how much during
the day, and what are goodsources.
Especially when it comes toprotein and women need to up
(01:00:01):
their protein as we age.
In fact, one of the burningquestions I get when I talk
about how much protein should Ibe consuming and why is it so
vital?
This curiosity led me torecognize a significant gap in
nutrition guidance formenopausal women.
There's a lot of confusion outthere.
I'm here to provide you with theclarity and practical advice you
(01:00:22):
need to take control of yourmeal planning while also
addressing muscle loss thatcomes with aging.
So, I created the Power Up withProtein guide.
This resource is packed withactionable tips and strategies
to boost your protein intake,enhance your eating habits, and
improve your overall wellbeing.
It answers all those questions,how much, how often during the
(01:00:45):
day, and what are some excellentsources of protein that are
going to properly fuel my body.
To get your hands on it, simplyclick the link in the show
notes.
by clicking on the link you'renot just getting the guide,
You're joining a community richin insightful and proven
strategies for managingmenopause symptoms.
So let's power up your menopausetransition together.
Don't miss the opportunity totake charge of your health.
(01:01:07):
Thank you for joining us today.
Don't forget to check outCarrie's Podcast, the diet
disruptors.
And on that note, one last thingbefore you go, I have some
exciting news starting with ourvery next episode in the month
of November, we'll be rebrandingas.
The menopause disruptor podcast.
Now, did I get that idea fromCarrie?
(01:01:28):
Not really.
It had been festering in my headfor quite some time.
Honestly, this change reflectsmy frustration with the current
approach to hormonal health,where women often feel dismissed
or ignored by their physicians.
There's a crucial need to changethe conversation around
menopause, both in the medicalfield and society as a whole.
as a whole.
My mission through this podcastis to provide knowledge and
(01:01:50):
evidence based research onmenopause and symptom
management, but it is also aboutchallenging outdated narratives.
So let's disrupt the status quotogether.
I look forward to unveiling thenew show title, The Menopause
Disruptor Podcast.
Until then, stay empowered, stayinformed.
Remember, midlife should be thebest life, and it will be!
(01:02:12):
Namaste.
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