Latest / The Menopause Disruptor Podcast / Beyond the Scale: Nutrition, Mindset, and Self-Awareness with Carrie Lupoli

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Beyond the Scale: Nutrition, Mindset, and Self-Awareness with Carrie Lupoli · The Menopause Disruptor Podcast

• 0:00
  Carrie Lupoli: There's plenty of snake oil out there that's going to promise you to lose weight.
• 0:03
  Carrie Lupoli: I know a lot of skinny, unhealthy people.
• 0:06
  Carrie Lupoli: And so, We have to get out of the idea that the scale is a measure of my health.
• 0:12
  Carrie Lupoli: It is absolutely one of the worst measures of our health.
• 0:15
  Carrie Lupoli: I had a client who went through cancer and she had never been smaller when she was going through cancer.
• 0:21
  Carrie Lupoli: But she had also never been as unhealthy.
• 0:24
  Carrie Lupoli: So, we have to redefine what working means and really figure out what is our why.
• 0:31
  Carrie Lupoli: What do we want and why do we want it?
• 0:33
  Carrie Lupoli: I'll say to women, tell me what you want.
• 0:35
  Carrie Lupoli: And they're like, I just want to lose 20 pounds.
• 0:38
  Carrie Lupoli: I just feel like I'll feel better in my skin.
• 0:41
  Carrie Lupoli: When you were 20 pounds lighter, were you dieting?
• 0:44
  Carrie Lupoli: Yeah! If I had known that, if I had been that size then I should have just been happy with that.
• 0:49
  Carrie Lupoli: And so here it is you've got to figure out what you really want and why you want it, because it's not a number on a scale.
• 0:57
  Welcome to All Things Menopausal.
• 0:59
  My name is Mary, and I'm a menopause doula.
• 1:02
  I created this podcast, to build community for women going through menopause transition and to foster resilience through the stories that connect, educate, and empower.
• 1:13
  These stories are real, raw, relatable, And they're very much relevant to the physical, mental, emotional, and spiritual whole person that we are.
• 1:23
  In our midlife transition, we are not alone.
• 1:26
  The menopause symptoms are personal, but the experience is universal.
• 1:33
  Mary Lee: When I sat down with Carrie, I wasn't expecting to have so many aha moments.
• 1:37
  Mary Lee: But really, as we started to discuss food and its impact on our health, and just the mindset that we've developed as we've been growing up, young children living in an era with all the media messages was about size and calories in, calories out, and the number on the scale.
• 1:56
  Mary Lee: Wow.
• 1:57
  Mary Lee: It just started reflecting so much on that era of growing up in this.
• 2:03
  Mary Lee: This terrible world of messaging for young women.
• 2:06
  Mary Lee: And now we're all hitting the menopause or in menopause and post menopause years.
• 2:11
  Mary Lee: and Carrie so very eloquently and forthrightly explains to us the detrimental effect it has had on our health and this constant roller coaster that we've been on.
• 2:23
  Mary Lee: But she also teaches us how to have a better relationship with food without giving it any value.
• 2:29
  Mary Lee: she says food fuels our bodies, it fuels our souls.
• 2:33
  Mary Lee: And so, in this conversation, we get right to the heart of the matter in discussing exactly what is going on with our mindset and how we can develop a more healthier mindset around food.
• 2:44
  Mary Lee: Moving away from like the labeling of good and bad and the number of calories it has to more deeper exploration of how food makes us feel in the moment.
• 2:59
  Mary Lee: And more importantly, what it's going to do properly for our bodies.
• 3:03
  Mary Lee: Comparing a pizza to an apple as a meal, you'll be surprised what Carrie has to say, which is more nutritional.
• 3:12
  Mary Lee: Like all my guests, I'm always appreciative of the fact that they share their own personal struggles, their own personal journey, our pain points.
• 3:20
  Mary Lee: the mess.
• 3:20
  Mary Lee: is the message that we can share with other people.
• 3:23
  Mary Lee: So Carrie explains to us how her life in behavioral coaching moved right into nutrition coaching because of her own struggles with food and the perception of what food could do for her body or could not do for maintaining her goals.
• 3:39
  Mary Lee: we're going to get into that.
• 3:40
  Mary Lee: Vision setting, vision casting, where do we see ourselves in the future, but what's holding us back?
• 3:46
  Mary Lee: These hidden beliefs around food, the societal norms that painted this picture about food being bad versus being good.
• 3:55
  Mary Lee: But what I really like about this episode is that Carrie doesn't give you the cookie cutter explanation about eat this, eat that, She gives you formulas and I'm not going to tell you what they are.
• 4:05
  Mary Lee: You're going to have to stick around and listen But before we get started, here's a little something about Carrie Lupoli that you need to know.
• 4:12
  Mary Lee: Carrie is a nutritionist, a behavior specialist, an educator, speaker, television host, and disruptor of the diet industry.
• 4:22
  Mary Lee: most importantly, and I love how she says this on her website, she is the person who will show you how to love your body and truly live with purpose.
• 4:32
  Mary Lee: As a former athlete, Carrie struggled with disordered eating, which motivated her to seek lasting solutions for herself and her two daughters.
• 4:41
  Mary Lee: Combining her experience in behavioral science, mindset work, and adult learning, she developed a transformative approach to nutrition.
• 4:49
  Mary Lee: She founded Disruptive Nutrition and the Diet Disruptors podcast to empower women with solutions based on blood sugar stabilization and behavioral insights.
• 5:01
  Mary Lee: Carrie's gone on to team up with celebrity nutritionist Mark McDonald to educate consumers on a holistic approach to wellness.
• 5:08
  Mary Lee: together, they certify and support other health professionals and coaches with their magic formula, PFC3, developed a clean supplement line called Zyve, which is designed to fill in the gaps in nutrition, and co host Food Freedom, the number one most watched nutrition show On Brinks.
• 5:29
  Mary Lee: tv.
• 5:30
  Mary Lee: Carrie has been featured on news outlets across the United States, including Today Show, ABC, NBC, Fox, and NewsNation, As a leading contributor to nutrition, woman's health, mindset, behavior change, and living with empowered purpose driven life.
• 5:44
  Mary Lee: You can find Carrie's website at carrielupoli.
• 5:47
  Mary Lee: com.
• 5:48
  Mary Lee: And her private practice disruptivenutrition.
• 5:51
  Mary Lee: com.
• 5:52
  Mary Lee: And her podcast, which airs on Apple, Spotify, and several other platforms is.
• 5:58
  Mary Lee: Diet Disruptors Podcast.
• 6:00
  Mary Lee: All right, sit back and enjoy this episode and I highly recommend that you grab a pen and paper and take down some notes maybe even fill out this little questionnaire that she is going to give you in an anecdotal story towards the end of this show.
• 6:15
  Mary Lee: I'm so glad you're here.
• 6:16
  Mary Lee: welcome carry loopholy joining me to talk about food and disrupting diets.
• 6:23
  Mary Lee: Carrie, a warm welcome to you.
• 6:25
  Carrie Lupoli: Thank you.
• 6:26
  Carrie Lupoli: I love talking all things menopause.
• 6:28
  Mary Lee: Believe it or
• 6:29
  Carrie Lupoli: not.
• 6:30
  Mary Lee: We're going to dive right to it.
• 6:32
  Mary Lee: My first question before we get into some of your backstory, what is the biggest mistake women are making with our food?
• 6:40
  Carrie Lupoli: Oh my goodness.
• 6:42
  Carrie Lupoli: This is the, I think that like we could unpack a whole lot of things, but we give food so much power and we look at food as good and bad, as healthy and unhealthy.
• 6:55
  Carrie Lupoli: It becomes like these, these, these things that almost define us.
• 7:01
  Carrie Lupoli: Think about it.
• 7:02
  Carrie Lupoli: If we look at food as good or bad or healthy or unhealthy, when we eat something that we have defined as bad, when we look at something that we have defined as unhealthy, that reflects onto how we feel about ourselves.
• 7:13
  Carrie Lupoli: We feel guilty.
• 7:14
  Carrie Lupoli: We feel like we shouldn't have done that.
• 7:16
  Carrie Lupoli: And in all reality, food serves our body and food serves our soul.
• 7:20
  Carrie Lupoli: And we need both.
• 7:22
  Carrie Lupoli: We just don't understand enough about food.
• 7:24
  Carrie Lupoli: We don't understand what it does for our body.
• 7:27
  Carrie Lupoli: And unfortunately, so many women are looking at food as calories in, calories out, as something I need to restrict so I can lose weight, as opposed to understand that we are a refuel as you go machine.
• 7:39
  Carrie Lupoli: Food is fuel.
• 7:40
  Carrie Lupoli: Food is life.
• 7:41
  Carrie Lupoli: Food is meant to be enjoyed.
• 7:43
  Carrie Lupoli: Food has so many layers of incredible beauty with it.
• 7:47
  Carrie Lupoli: And we villainize it, but then we use it to self soothe.
• 7:50
  Carrie Lupoli: And we have this very complicated relationship with it.
• 7:54
  Carrie Lupoli: And I think it's so clearly defined for us in our society that it's so That it is like one or the other.
• 8:00
  Carrie Lupoli: It is bad or it's good.
• 8:01
  Carrie Lupoli: And we can't reconcile that within our own decision making and then within our own feelings about ourselves.
• 8:08
  Carrie Lupoli: So, and as somebody that had an eating disorder when she was in college, I absolutely understand that.
• 8:14
  Carrie Lupoli: I didn't, I didn't set out to become a nutritionist or.
• 8:19
  Carrie Lupoli: A coach of women in this way, I never would have thought that I could have because I had this really problematic relationship with food, but it was when I figured out how to overcome that belief that I realized I had to teach others.
• 8:33
  Carrie Lupoli: So I think that's the number one thing we have.
• 8:35
  Carrie Lupoli: We give food so much power and we identify it and define it in ways that actually then aligns with our beliefs about ourselves.
• 8:43
  Mary Lee: Oh my goodness, that is so powerful.
• 8:45
  Mary Lee: There's so much you could ask out of that.
• 8:47
  Mary Lee: And before we get into, cause I'm sure everybody already is thinking, okay, what's the magic formula?
• 8:52
  Mary Lee: What do we do?
• 8:53
  Mary Lee: And we will get to that.
• 8:54
  Mary Lee: My listeners.
• 8:55
  Mary Lee: But there's more, more to it.
• 8:57
  Mary Lee: And I think that sharing your backstory helps more of our listeners resonate because I think we are all, and we were just talking just before we hit record.
• 9:05
  Mary Lee: Didn't we all have a bad relationship with food or a bad relationship with, with self acceptance when we were younger?
• 9:13
  Carrie Lupoli: Unfortunately,
• 9:13
  Mary Lee: our generation had grown up in an era where our value, and I liked how you put it, our value was based on our size.
• 9:21
  Mary Lee: Yeah,
• 9:24
  Carrie Lupoli: and it's so funny because I, I was recently really thinking about social media and how people we have a lot of, Anger towards social media a lot in terms of what it communicates to our kids and things like that.
• 9:37
  Carrie Lupoli: But I actually think as someone who grew up like you without the social media, I just keep thinking at least there's a dissenting voice.
• 9:47
  Carrie Lupoli: You and I met because of social media and we have the ability to have a dissenting voice for our kids today.
• 9:52
  Carrie Lupoli: When we were growing up, we literally only had the magazines.
• 9:56
  Carrie Lupoli: It was one way communication that said to us, This is the ideal version of a woman, and if you do not look like this woman, you are not valuable enough.
• 10:08
  Carrie Lupoli: And there was no dissenting voice telling us otherwise.
• 10:11
  Carrie Lupoli: My mother believed it.
• 10:12
  Carrie Lupoli: Her mother believed that.
• 10:14
  Carrie Lupoli: And so while I think social media has all of its ups and downs, and of course, I do appreciate the idea that I have a voice now that can dissent the voices that we heard growing up.
• 10:26
  Carrie Lupoli: And I think that's why.
• 10:28
  Carrie Lupoli: So many of us right now.
• 10:29
  Carrie Lupoli: We, in my private practice, we talked to thousands and thousands of women and there is not one woman that has said, Oh yeah, I had a really healthy version view of my body and myself growing up.
• 10:44
  Mary Lee: Yeah, because if they had quite likely, they wouldn't need what you have to offer to
• 10:49
  Carrie Lupoli: know.
• 10:51
  Carrie Lupoli: I was actually, I was a behavior specialist.
• 10:54
  Carrie Lupoli: I was a national educational consultant.
• 10:56
  Carrie Lupoli: I was traveling the country doing some really like impactful work in typically disenfranchised schools and in our, in our country.
• 11:03
  Carrie Lupoli: And I didn't want to leave my job.
• 11:06
  Carrie Lupoli: I didn't want to leave what I was doing.
• 11:08
  Carrie Lupoli: But nobody was doing what I knew needed to be done for women, for our population.
• 11:15
  Carrie Lupoli: And because I was a behavior specialist, I had this sort of unique background as a nutritionist and behavior specialist.
• 11:21
  Carrie Lupoli: I became a nutritionist later in life later in my career.
• 11:25
  Carrie Lupoli: To be able to impact the way women, not just Not what they did, but how they thought.
• 11:31
  Carrie Lupoli: Because our thoughts and our beliefs dictate our actions.
• 11:34
  Carrie Lupoli: you can't do something that you don't think about first, right?
• 11:38
  Carrie Lupoli: And so because I was an expert in mindset as a behavior specialist and what I did is my work in education, I knew I had a skillset to be able to influence women in a way that I thought that they needed.
• 11:51
  Carrie Lupoli: So had to be done.
• 11:54
  Carrie Lupoli: I remember the Special-K commercial back in the day where You had pinched an inch every, it was just unbelievable how that happened.
• 12:01
  Carrie Lupoli: And then I was recently reminded of Peter Pan and Tinkerbell and she saw herself in that movie, in a mirror and she looked at her butt and it was like too big.
• 12:11
  Carrie Lupoli: And I'm like, we're talking about Tinkerbell.
• 12:14
  Carrie Lupoli: So no wonder we all had this and I belief that we weren't good enough because it was just around us everywhere.
• 12:23
  Mary Lee: Oh my goodness, you know what those there were subtle subliminal messages that were in our media stream as kids growing up all the time and we never.
• 12:34
  Mary Lee: And I think
• 12:36
  Carrie Lupoli: This is, this is why, this is what, something that I think is so important because when my girls were 5 and 6 years old, I was going through a tough time where I gained 80 pounds when I was pregnant, and then lost it, and then gained it, and lost it, and if you see pictures of me when my kids were younger, If I felt like I was valuable enough or skinny enough, you would see me front and center.
• 12:58
  Carrie Lupoli: If I wasn't, I was hiding behind my kids and pictures.
• 13:00
  Carrie Lupoli: And so you go back and forth and you can see that evolution of that.
• 13:04
  Carrie Lupoli: But when they were five and six one day and we had Friday family pizza night, I never ate the pizza because I got salad with dressing on the side.
• 13:11
  Carrie Lupoli: Right.
• 13:12
  Carrie Lupoli: But I was eating with everybody.
• 13:14
  Carrie Lupoli: And one of my five year old said to my six year old, two girls, why does mom never eat the pizza?
• 13:18
  Carrie Lupoli: And the other one said, because it has too many calories.
• 13:21
  Carrie Lupoli: And I had no idea that I was literally teaching my children all of the same beliefs that I had about my body and food and all of this disordered thinking.
• 13:35
  Carrie Lupoli: And until they came out with the word calories.
• 13:37
  Carrie Lupoli: I don't feel like I ever remember saying calories to them.
• 13:41
  Carrie Lupoli: But I, I taught them subliminally because it was my belief.
• 13:46
  Carrie Lupoli: My thoughts.
• 13:48
  Carrie Lupoli: I cannot teach any different than what I believe.
• 13:51
  Carrie Lupoli: even if I think I can.
• 13:53
  Carrie Lupoli: Because the little bits of when I was looking at myself in the mirror and like pinching my skin to pretend what I would look like when it was, when I was smaller.
• 14:01
  Carrie Lupoli: Or if I'd have a piece of cake and I'd say, Oh, I really shouldn't.
• 14:05
  Carrie Lupoli: Oh my gosh, I shouldn't.
• 14:06
  Carrie Lupoli: And I have it.
• 14:07
  Carrie Lupoli: Or if I, said, Oh my gosh, I'm, I'm on my cheat meal right now.
• 14:14
  Carrie Lupoli: Or, Oh gosh, I like, Ooh, I don't want to have it.
• 14:18
  Carrie Lupoli: All right.
• 14:18
  Carrie Lupoli: I'm just going to have it.
• 14:19
  Carrie Lupoli: All of those little messages were subliminal too.
• 14:23
  Carrie Lupoli: Right.
• 14:23
  Carrie Lupoli: And teaching our kids these things, because I believed that food was good or bad and food defined my worth.
• 14:32
  Mary Lee: Oh, so powerful.
• 14:34
  Mary Lee: And like you said right away, but, but food's designed to fuel our bodies and our soul.
• 14:39
  Mary Lee: And it shouldn't be given this nomenclature of whether it's acceptable or good or bad.
• 14:45
  Mary Lee: This is like a source of life.
• 14:48
  Carrie Lupoli: It is life and no other animal in our world has metabolic disease.
• 14:56
  Carrie Lupoli: I don't know, right?
• 14:58
  Carrie Lupoli: We do.
• 14:59
  Carrie Lupoli: And we actually have right now, and this is where I get really passionate for women because we have, if you, if you talk to right now with, with our studies, we know that 85 percent of women have been dieting for at least a third of their life.
• 15:17
  Carrie Lupoli: And all of this up and down, how many times we're on a diet plan where we have to buy food, buy prepackaged food, buy products to be able to go along with it.
• 15:26
  Carrie Lupoli: We have to count or track all of our food in an app calories in versus calories out.
• 15:31
  Carrie Lupoli: We have literally been malnourishing ourselves.
• 15:35
  Carrie Lupoli: It's, it's, it's just this, we use, we have these insatiable cravings, especially around menopause.
• 15:42
  Carrie Lupoli: But all of that, this weight gain, all of this is, our bodies are talking to us.
• 15:48
  Carrie Lupoli: Hot flashes, menopausal issues, any hormonal balance, is our body saying, A.
• 15:55
  Carrie Lupoli: Our bodies, our gut, our microbiome, our cellular function, is, our metabolic health, is, is not in a place it needs to be.
• 16:07
  Carrie Lupoli: 93 percent of people have, are, have metabolic dysfunction.
• 16:11
  Carrie Lupoli: 93%.
• 16:12
  Carrie Lupoli: And a lot of that has to do with our processed food industry.
• 16:15
  Carrie Lupoli: A lot of it.
• 16:16
  Carrie Lupoli: But also our blood sugar has been on a rollercoaster, especially if you've been dieting for years.
• 16:22
  Carrie Lupoli: And so to be able to have this balance of food serving our soul and food serving our body is so powerful because We have to learn how to serve our body.
• 16:33
  Carrie Lupoli: We have to, but we can't keep depriving our body.
• 16:36
  Carrie Lupoli: We don't realize that, but I always say what thrives in a deficit, like name one thing.
• 16:43
  Carrie Lupoli: Yeah.
• 16:44
  Carrie Lupoli: Nothing.
• 16:45
  Carrie Lupoli: And if you've been fueling your body at a deficit for the majority of your life, No wonder your hormones are out of whack.
• 16:54
  Carrie Lupoli: No wonder your cravings are insatiable.
• 16:56
  Carrie Lupoli: You've been on this crazy blood sugar roller coaster.
• 16:59
  Carrie Lupoli: And every, the root of every single metabolic function in our body is, is, is around blood sugar stabilization.
• 17:09
  Carrie Lupoli: And so we need to be absorbing nutrients.
• 17:13
  Carrie Lupoli: And that can't happen with pre packaged, tons of processed foods.
• 17:19
  Carrie Lupoli: But even more than that, we can't balance our blood sugar if we're on this dieting rollercoaster.
• 17:25
  Carrie Lupoli: And so we just don't know enough about food.
• 17:27
  Carrie Lupoli: We've been taught the food pyramid, we've been taught calories in, calories out, we've been taught that carbs are bad.
• 17:33
  Carrie Lupoli: I eat six times a day, I eat carbs in every single meal.
• 17:37
  Carrie Lupoli: I never experienced menopausal symptoms.
• 17:40
  Carrie Lupoli: So, like, I could prove it wrong, and I could prove it wrong with thousands of women that I've worked with, and we just have to have better education.
• 17:49
  Carrie Lupoli: Unfortunately, our doctors, my number one client are doctors.
• 17:52
  Carrie Lupoli: They have literally no idea about what we really need to be doing to use food as, as, as medicine, as fuel, and something not to deprive ourselves of.
• 18:02
  Carrie Lupoli: Doctors today are still telling women in menopause to fast, and it makes me want to literally pull out all of my hair, because nothing is going to make it worse for us then.
• 18:10
  Mary Lee: Yeah.
• 18:11
  Carrie Lupoli: Fasting.
• 18:12
  Mary Lee: Fast and take an antidepressant, yes.
• 18:15
  Carrie Lupoli: Yes.
• 18:15
  Mary Lee: And you're too young for menopause.
• 18:18
  Mary Lee: Yes.
• 18:18
  Mary Lee: Wow.
• 18:19
  Mary Lee: Exactly.
• 18:20
  Mary Lee: Carrie, there is so many breadcrumbs that you've left me that I want to follow.
• 18:24
  Mary Lee: Okay.
• 18:25
  Mary Lee: You tell me
• 18:26
  Carrie Lupoli: which way you want to go first.
• 18:27
  Mary Lee: Which way?
• 18:28
  Mary Lee: Which way?
• 18:29
  Mary Lee: I, one of the things that I love that you mentioned carbs, and I'm going to echo that sentiment, Carrie, because I was, I just came back from Touring around a vacation in Italy, in Italy.
• 18:40
  Mary Lee: Yes,
• 18:41
  Carrie Lupoli: and you probably ate bread and you were okay.
• 18:44
  Mary Lee: I ate, so in the morning we have our coffee and we would have some, those puff pastries, our croissant, and some, some of the the meats, the dried meats, which are cured in such a healthy way over there.
• 18:58
  Carrie Lupoli: And by the way, that's a protein, fat, and carb.
• 19:01
  Carrie Lupoli: We call it PFC.
• 19:02
  Carrie Lupoli: We want to be eating PFC for all of our meals.
• 19:07
  Carrie Lupoli: So that's perfect.
• 19:08
  Mary Lee: It was, but I'll tell you, and I was consuming more carbs.
• 19:12
  Mary Lee: I was getting a little bit conscientious about it,
• 19:14
  Carrie Lupoli: but I
• 19:14
  Mary Lee: kid you not, I was.
• 19:16
  Mary Lee: I was literally shaving down my size, like in my waistline, I could feel like, I, I feel really slender and toned because we were moving.
• 19:27
  Mary Lee: We were walking, we were walking everywhere.
• 19:30
  Mary Lee: We were doing hikes.
• 19:31
  Mary Lee: We were like, when we hit the ground running in Rome, literally to see everything.
• 19:34
  Mary Lee: All right.
• 19:35
  Mary Lee: The forum, the Colosseum, the stairs, the Trevi Fountain, let's go.
• 19:39
  Mary Lee: And we probably walked four or five hours, 10K.
• 19:43
  Mary Lee: And you
• 19:43
  Carrie Lupoli: were fueling your body.
• 19:45
  Mary Lee: And we were we stopped for a beer, but I felt so good because I was one, I was moving.
• 19:53
  Mary Lee: And two I wasn't, I wasn't necessarily, I was enjoying food and I was enjoying the experience that came with it, which also I felt started to change my mindset and my behavior, my thoughts around food, but in particular, When you mentioned the carbs, and this is such a big hang up, what are those myths about carbs that we keep encountering?
• 20:16
  Mary Lee: And how do you counter these misconceptions to support women, to guide women?
• 20:23
  Carrie Lupoli: Yeah, I think a lot of women don't realize why they can't have carbs.
• 20:27
  Carrie Lupoli: In a lot of ways, just like I'm not allowed to have carbs.
• 20:28
  Carrie Lupoli: remember in the nineties, we didn't, weren't allowed to have fat.
• 20:31
  Carrie Lupoli: Everything was low fat.
• 20:32
  Carrie Lupoli: And then suddenly we started gaining a lot of weight, right?
• 20:34
  Carrie Lupoli: Because we need fat as well.
• 20:36
  Carrie Lupoli: We need fat to actually shed fat.
• 20:38
  Carrie Lupoli: There's only three macronutrients, protein, fats, and carbs.
• 20:41
  Carrie Lupoli: That's it.
• 20:42
  Carrie Lupoli: There's only three.
• 20:43
  Carrie Lupoli: They're called macros.
• 20:44
  Carrie Lupoli: And I don't, we don't track macros for the day.
• 20:46
  Carrie Lupoli: Our body doesn't operate that way.
• 20:48
  Carrie Lupoli: Our body operates with every meal that we have, whether it's fuel or not.
• 20:52
  Carrie Lupoli: It's like your car.
• 20:54
  Carrie Lupoli: You can't.
• 20:55
  Carrie Lupoli: overfuel your car.
• 20:56
  Carrie Lupoli: You can't add more gas than it can have.
• 20:59
  Carrie Lupoli: And if you underfuel it and you're running on fumes, that's not going to work.
• 21:02
  Carrie Lupoli: It's, it's about the right amount.
• 21:04
  Carrie Lupoli: And I think nutritionists, dieticians, doctors, it drives me crazy when we talk about caloric deficit because then we as women keep thinking deficit, deficit, deficit, I gotta eat less, I gotta eat less.
• 21:15
  Carrie Lupoli: What they really mean, but nobody says, is having the right amount of food.
• 21:21
  Carrie Lupoli: Right?
• 21:21
  Carrie Lupoli: And we keep thinking it's calories because it's measurable.
• 21:25
  Carrie Lupoli: We need to get rid of that because 350 calories of Oreo cookies is not the same as 350 calories of turkey almonds and an apple.
• 21:32
  Carrie Lupoli: It's just not.
• 21:34
  Carrie Lupoli: Oreo cookies are processed food.
• 21:35
  Carrie Lupoli: There's no nutrients in there and it's a carb and a fat.
• 21:38
  Carrie Lupoli: It's going to spike our blood sugar and we're not going to get any nutrient absorption.
• 21:41
  Carrie Lupoli: But if we had turkey, almonds, and an apple, we have protein, fat, and carbs.
• 21:45
  Carrie Lupoli: So I'll explain to you what all that means, but because those are cleaner and whole foods, it's going to absorb in our body and it's going to balance our blood sugar.
• 21:56
  Carrie Lupoli: So we need carbs, even though people don't really recognize it because carbs give us energy.
• 22:01
  Carrie Lupoli: But carbs are also fruit and vegetables.
• 22:04
  Carrie Lupoli: It's not just bread.
• 22:05
  Carrie Lupoli: It's not just rice.
• 22:08
  Carrie Lupoli: It's all food is falls into a category of a protein, a fat, or a carb, or a combination of those carbs give us energy.
• 22:15
  Carrie Lupoli: They fuel our brain.
• 22:17
  Carrie Lupoli: They are a huge source of what's called ATP, which is, like, how we function.
• 22:23
  Carrie Lupoli: Our body needs ATP in order to have any energy.
• 22:27
  Carrie Lupoli: If you've done keto for any amount of time, a lot of people talk about and this is when if people lose weight on keto, they'll often say, no, I have so much energy.
• 22:37
  Carrie Lupoli: I'm like, yeah, because your brain is excited that you've lost weight.
• 22:39
  Carrie Lupoli: But longer term than that, you actually are, there's so many different studies around the impact of, of keto negatively.
• 22:49
  Carrie Lupoli: Keto will balance your blood sugar.
• 22:50
  Carrie Lupoli: It will because you're not bringing in carbs.
• 22:52
  Carrie Lupoli: Carbs spike our blood sugar.
• 22:54
  Carrie Lupoli: And every time we spike our blood sugar, we actually, our body does a few different things.
• 22:58
  Carrie Lupoli: One, it glycates.
• 23:00
  Carrie Lupoli: And when we go through glycation, it means we have more glucose in our bloodstream than we can store.
• 23:05
  Carrie Lupoli: We store glucose in our muscles and our liver.
• 23:08
  Carrie Lupoli: That's super important.
• 23:10
  Carrie Lupoli: But then when we overdo it, or when we eat carbs all on its own, we can spike our blood sugar and then a few things happen.
• 23:18
  Carrie Lupoli: One, we age faster.
• 23:19
  Carrie Lupoli: B, our hormones get out of whack because it has to over release insulin.
• 23:23
  Carrie Lupoli: Insulin is a hormone.
• 23:24
  Carrie Lupoli: Once we have to, once one hormone is out of whack, they all are.
• 23:28
  Carrie Lupoli: We release something called free radicals in our body, which are like little lightning bolts, and they zap all of our cells, even our good cells, and it causes oxidative stress in our body.
• 23:37
  Carrie Lupoli: So, why we've been scared of carbs, a lot of people don't realize, we spike our blood sugar and it wreaks havoc on our body.
• 23:44
  Carrie Lupoli: But we also need carbs, because it gives us energy, and it fuels our body.
• 23:49
  Carrie Lupoli: So how do we reconcile that?
• 23:51
  Carrie Lupoli: When we have protein with carbs, protein acts as that mitigator of that, of that spike, much like insulin does.
• 23:58
  Carrie Lupoli: But because our body, because we've been on this blood sugar roller coaster for most of our lives, our body is constantly overreleasing insulin.
• 24:06
  Carrie Lupoli: And if your body has been constantly overreleasing insulin for 10 or 20 years, like I can almost guarantee it has, then everything is out of whack on your body.
• 24:16
  Carrie Lupoli: So by the time you are in your fifties and you're in menopause, Your body is completely out of whack, your A1C is out of whack, but it's been because of the decades of dieting and rollercoaster life that we've been on before that.
• 24:30
  Carrie Lupoli: But, when we have that protein, it mitigates that blood sugar spike along with the fat.
• 24:35
  Carrie Lupoli: The fat helps helps us absorb the protein in the carbs.
• 24:38
  Carrie Lupoli: It fuels our brain, it cushions our organs.
• 24:40
  Carrie Lupoli: The three were meant to be eaten together.
• 24:42
  Carrie Lupoli: So carbs are not something to be afraid of, but we want to make sure we're doing what we call PFC3.
• 24:47
  Carrie Lupoli: We're eating carbs.
• 24:48
  Carrie Lupoli: A protein fat and carb where we're always feeling like we're ready to eat and then satisfied ready to eat satisfied and that cycle should last in our body about three hours.
• 24:59
  Carrie Lupoli: So we should be feeling hungry again about every three hours and there's this big misconception.
• 25:05
  Carrie Lupoli: or belief that every time we eat, we're going to spike our blood sugar.
• 25:08
  Carrie Lupoli: It's not true.
• 25:09
  Carrie Lupoli: If we eat PFC about every three hours, we've proven it with continuous glucose monitoring that you can keep your blood sugar in range while eating carbs and being able to really feel fueled, never feeling like you have to count calories or anything like that.
• 25:24
  Carrie Lupoli: And that causes homeostasis in our body.
• 25:27
  Carrie Lupoli: It's powerful, but eating like a carb on its own, and this is where I first learned about it, a nutrition coach said to me, what do you think is more balanced eating an apple?
• 25:38
  Carrie Lupoli: Or, actually what he said was what do you think is better for your body, eating an apple or pizza with chicken?
• 25:43
  Carrie Lupoli: I never ate the pizza.
• 25:44
  Carrie Lupoli: So, I was like, an apple, and he's like, an apple might be healthier.
• 25:49
  Carrie Lupoli: But pizza with chicken has your protein, your fat, and your carbs.
• 25:53
  Carrie Lupoli: An apple on its own is going to spike your blood sugar.
• 25:55
  Carrie Lupoli: But when you can combine all of those and, and, and I was like, what?
• 26:01
  Carrie Lupoli: I can have pizza.
• 26:02
  Carrie Lupoli: And so my whole message is I'm never going to tell you what you can or can't have.
• 26:05
  Carrie Lupoli: I'm going to educate you so you understand your body and how it responds and then you make decisions for yourself.
• 26:10
  Carrie Lupoli: I can't have gluten when I'm in the United States.
• 26:13
  Carrie Lupoli: I can't.
• 26:14
  Carrie Lupoli: And it's only happened recently for me, but my bones and my joints really struggle when I eat gluten about two days after I have it.
• 26:23
  Carrie Lupoli: And so I don't want that feeling.
• 26:26
  Carrie Lupoli: So it's not like I choose not to have gluten because I want to lose weight.
• 26:29
  Carrie Lupoli: I choose not to have gluten because I love myself too much to put it through pain.
• 26:34
  Mary Lee: There's a lot of gluten intolerance on the rise more and more, not just we were hearing about it a lot in children, but women who are entering The perimenopause years, and beyond are now becoming suddenly gluten intolerant.
• 26:49
  Mary Lee: Does it have to do with how grains are processed today, how we're finding it showing up in breads and cakes and cookies?
• 26:56
  Carrie Lupoli: Yeah our, I always joke that our Wonder Bread today is not like our Wonder Bread was.
• 27:01
  Carrie Lupoli: Back when we were kids.
• 27:03
  Carrie Lupoli: So the issue with gluten and a lot of people don't really understand it truly, but it might not be with the gluten itself.
• 27:11
  Carrie Lupoli: But it's how we're processing all of this in North America today, even in Canada, where I know you are, there's higher standards than we have in the United States.
• 27:20
  Carrie Lupoli: And so a sandwich will wreak havoc on my gut.
• 27:25
  Carrie Lupoli: And so our gut is our second brain and our gut has everything to do with Our insulin resistance, our blood sugar stabilization, and how well we're absorbing nutrients.
• 27:34
  Carrie Lupoli: And so, gluten is impacting our microbiome in such a significant way that that then becomes a control center of everything else in our body.
• 27:44
  Carrie Lupoli: So, my mother in law, who is right now in her 70s, is just finally realizing, I, I just can't have gluten.
• 27:51
  Carrie Lupoli: And, and, but it becomes her decision.
• 27:54
  Carrie Lupoli: And I, and I think that that's what's so important.
• 27:56
  Carrie Lupoli: So many of us are looking for, Carrie, just tell me what to eat.
• 27:58
  Carrie Lupoli: Just tell me what to eat.
• 28:00
  Carrie Lupoli: Like, because you just went on vacation for three weeks.
• 28:03
  Carrie Lupoli: If I gave you a meal plan You'd be like throwing it out the window.
• 28:07
  Carrie Lupoli: But if you know that all food is, is a protein, fat and carb, I travel all the time, especially now that I'm an empty nester.
• 28:15
  Carrie Lupoli: And I know you were just talking about empty nesting.
• 28:17
  Carrie Lupoli: I, I can eat anywhere at any time in any situation.
• 28:21
  Carrie Lupoli: I don't use food to soothe me in terms of an emotional release anymore.
• 28:26
  Carrie Lupoli: I know that food serves my body and food serves my soul.
• 28:29
  Carrie Lupoli: And that I can do this anywhere at any point in my life.
• 28:33
  Carrie Lupoli: That's a lifestyle.
• 28:35
  Carrie Lupoli: That's when you own it.
• 28:37
  Carrie Lupoli: And so for women that are just looking for a meal plan, you'll never find what you're looking for if somebody just tells you what to eat.
• 28:45
  Carrie Lupoli: It's why I now train doctors, nutritionists, dieticians on how to have a different approach with their clients because this whole old school approach of here, here's your meal plan, track what you're doing and give me a report, It's so misguided.
• 29:01
  Carrie Lupoli: Food is an important part.
• 29:02
  Carrie Lupoli: It's a foundation, but it's only part of the whole big puzzle as well.
• 29:06
  Mary Lee: Carrie, I appreciate everything that you said there.
• 29:09
  Mary Lee: And I can relate in terms of the work in menopause too, when women come to me and they said, I want you to tell me what to do to manage my symptoms.
• 29:17
  Mary Lee: But all our symptoms show up individualized.
• 29:19
  Mary Lee: And I said, the best thing, the most important thing, and the only thing I should be doing is educating you to do it yourself, to give you the more tools in the toolbox so that you have an understanding and an appreciation of what is happening, why you're feeling the symptoms, and then you can start addressing the root cause.
• 29:39
  Mary Lee: I can't hand out because everybody is different.
• 29:43
  Mary Lee: But what's that?
• 29:44
  Carrie Lupoli: And the other thing that I often say is people, women will say to me all the time.
• 29:49
  Carrie Lupoli: You know what, what used to work isn't working anymore.
• 29:52
  Carrie Lupoli: And I, my number one question is, what is your definition of working?
• 29:57
  Carrie Lupoli: We have been ingrained to think that the only definition of working is losing weight.
• 30:02
  Carrie Lupoli: Yeah.
• 30:03
  Carrie Lupoli: But there are plenty there's plenty of snake oil out there that's going to promise you to lose weight.
• 30:09
  Carrie Lupoli: I know a lot of skinny, unhealthy people.
• 30:12
  Carrie Lupoli: And so we have to get out of the idea that the scale is a measure of my health.
• 30:17
  Carrie Lupoli: It is absolutely one of the worst measures of our health.
• 30:21
  Carrie Lupoli: I had a client who went through cancer and she had never been smaller.
• 30:25
  Carrie Lupoli: when she was going through cancer, but she had also never been as unhealthy.
• 30:29
  Carrie Lupoli: So we have to redefine what working means and really figure out what is our why, what do we want and why do we want it?
• 30:39
  Carrie Lupoli: Because if we can't I I, I'll say to women, tell me what you want.
• 30:43
  Carrie Lupoli: And they're like, I just want to lose 20 pounds.
• 30:46
  Carrie Lupoli: I just feel like I'll feel better in my skin.
• 30:49
  Carrie Lupoli: And I'm like, when you were 20 pounds lighter, were you dieting?
• 30:52
  Carrie Lupoli: And they're like, yeah.
• 30:54
  Carrie Lupoli: If I had known that, like, if I had been that size then, then I should have just been happy with that.
• 30:59
  Carrie Lupoli: And I'm like, so here it is.
• 31:01
  Carrie Lupoli: You've got to figure out what you really want and why you want it, because it's not a number on a scale.
• 31:06
  Mary Lee: Beautiful.
• 31:08
  Carrie Lupoli: Yeah.
• 31:08
  Carrie Lupoli: It's not.
• 31:09
  Carrie Lupoli: And let's be honest, when you're stressed out on a Monday night and you have chocolate cake in the house, you're not going to lose 20 pounds by tomorrow, so you might as well just eat the cake.
• 31:16
  Carrie Lupoli: But when I know every time I spike my blood sugar, I'm actually putting my body at risk for metabolic disease.
• 31:21
  Carrie Lupoli: I'm literally.
• 31:24
  Carrie Lupoli: aging faster, and it wasn't an intentional meal.
• 31:28
  Carrie Lupoli: It wasn't something that I knew I was going to have this chocolate cake, this meal, because my daughter made it for me and it was an intentional decision.
• 31:38
  Carrie Lupoli: It was an impulsive decision.
• 31:40
  Carrie Lupoli: I eat chocolate cake, but I'm not impulsive about it.
• 31:44
  Carrie Lupoli: Right.
• 31:44
  Carrie Lupoli: And the two are very, very different.
• 31:46
  Carrie Lupoli: I want women to be more self aware, to be more intentional, to love them, that love themselves so much that they want to show up for themselves as being mad at their body.
• 31:59
  Carrie Lupoli: So putting it through all sorts of restriction and deprivation and anger that then just.
• 32:06
  Carrie Lupoli: Perseverates this cycle of self sabotage, binge eating, cravings, because we're not actually doing it for the right reasons or really truly understanding what we really want.
• 32:18
  Mary Lee: And doing that why work with your clients really gets into challenging beliefs, looking at the childhood beliefs and their whole self worth that's been wrapped around, I know, things like food and size, of course, but that is some.
• 32:35
  Mary Lee: That is more of the deeper work.
• 32:38
  Mary Lee: That needs to be done for people to finally have a better relationship and discover who they are for perhaps the first time in their lives.
• 32:46
  Carrie Lupoli: Yeah.
• 32:46
  Carrie Lupoli: Because we're all going through the second season of our lives.
• 32:48
  Carrie Lupoli: Are we really just going to keep chasing the scale?
• 32:50
  Carrie Lupoli: Like we, I keep saying we were not put on this earth to find the right diet, but we keep acting like we were like, once I get to this magical number, I'm going to live this perfect little life.
• 32:59
  Carrie Lupoli: If you haven't actually done any of the work about who you are, who you serve, what your purpose is, then it doesn't matter what size you are.
• 33:06
  Carrie Lupoli: Yeah.
• 33:06
  Carrie Lupoli: Yeah.
• 33:07
  Carrie Lupoli: And, and then the other question I often ask women, I'm like, and this gets misinterpreted, so I'll tell you that in a second, but I'll say to them, all right, let's pretend you have two choices.
• 33:15
  Carrie Lupoli: One, you can lose all the weight you want to lose, but you still have hot flashes, you still have cravings, you, have tons of fatigue, you don't sleep well, and brain fog, right?
• 33:28
  Carrie Lupoli: But you've lost all the weight.
• 33:30
  Carrie Lupoli: Or, you have more energy than you've ever felt before, you have no cravings, you have no more hormonal imbalances, you're sleeping like, I don't even say like a baby, but sleeping like a 50 year old woman should sleep, right?
• 33:43
  Carrie Lupoli: You have more energy than you've ever had and you're super clear, but you haven't lost a pound.
• 33:48
  Carrie Lupoli: Which one would you want?
• 33:49
  Mary Lee: Absolutely.
• 33:50
  Mary Lee: A
• 33:50
  Carrie Lupoli: lot of people misinterpret it by saying if I get all those things, I can't lose weight.
• 33:53
  Carrie Lupoli: I'm like, no, weight gain is a symptom of our health and it's a symptom of our hormones.
• 33:57
  Carrie Lupoli: It's a by losing weight is a byproduct of a healthy body.
• 34:00
  Carrie Lupoli: Your body will not release fat, especially in your fifties, especially in menopause.
• 34:04
  Carrie Lupoli: If you are not healthy, bottom line, but if you had to be making one choice or the other, which one would it be?
• 34:13
  Carrie Lupoli: And I think if women really took a hard look at that, they, a lot of them would have a hard time answering that question.
• 34:20
  Carrie Lupoli: And that's, that's scary to me because if we're just going after weight loss at any means possible, our, our inner thoughts, our belief about ourself, our value is not aligned with what we really need to be able to thrive.
• 34:36
  Carrie Lupoli: If we asked our daughters that question and they said weight loss over health, we'd be like, no.
• 34:42
  Carrie Lupoli: So why do we still think it's okay for us to have that belief?
• 34:48
  Carrie Lupoli: At the end of the day, you're, I always say like.
• 34:51
  Carrie Lupoli: Your body will respond when it trusts you and your body has been trying to love you for so many decades.
• 35:01
  Carrie Lupoli: It wants you to be consistent.
• 35:03
  Carrie Lupoli: It wants positive interactions with you.
• 35:05
  Carrie Lupoli: And every time you're on this roller coaster of trying new things, deprivation, restriction, stress, it just keeps trying to keep up, but eventually it's Going to be what kills you because 10 deaths right now are in their 60s to 70s due to metabolic disease We have one of the lowest Lifespan rates in the world in the u.
• 35:28
  Carrie Lupoli: s Anyway in the world because we keep going after the wrong things for the wrong reasons
• 35:35
  Mary Lee: Oh my goodness, Carrie, that is so impactful right there.
• 35:39
  Mary Lee: And now with your background in behavior specialists, you can really uncover some of the thought processes by getting into the behavior patterns and understanding how those behaviors were formed over, as you said, up to two thirds of their lives.
• 35:55
  Mary Lee: So just think about your 50 year old woman comes to see you 34 years, roughly of her life.
• 36:02
  Mary Lee: She's been manipulating her body, been loving it, been using calories and size to validate it.
• 36:08
  Carrie Lupoli: And for the reasons of ego versus heart.
• 36:12
  Mary Lee: Ugh.
• 36:14
  Mary Lee: So how do you do that heart centered work, that behavioral work, to get them to now start to have, Or invite to have a better relationship with, with food and calories.
• 36:25
  Carrie Lupoli: This is why when we work with clients, I, me or my team has to have in depth conversations with them.
• 36:32
  Carrie Lupoli: Not every woman is ready.
• 36:34
  Carrie Lupoli: And when we say that, what are the things that I look for, for somebody that's actually really ready to embrace what, what we need to embrace to be able to make these changes.
• 36:44
  Carrie Lupoli: I want women ready to learn, but they also have to be ready to unlearn.
• 36:49
  Carrie Lupoli: Right and be ready to unlearn with an open growth mindset about what they need.
• 36:54
  Carrie Lupoli: So I, I teach a lot of, the way our brain works.
• 37:00
  Carrie Lupoli: And I think sometimes when we know we can do this has to be a journey of self awareness.
• 37:05
  Carrie Lupoli: I always say self consciousness is a disease and self awareness is health.
• 37:09
  Carrie Lupoli: And when we are more aware of our personality and our triggers and the way our brain works, it changes everything.
• 37:15
  Carrie Lupoli: So I could tell you a couple of little, little nuggets that I teach women, one on self sabotage, for example, we do this thing.
• 37:22
  Carrie Lupoli: It's like, Oh my gosh, I just I self sabotage.
• 37:25
  Carrie Lupoli: Why do I do that?
• 37:26
  Carrie Lupoli: Our brain.
• 37:28
  Carrie Lupoli: just craves comfortable and familiar.
• 37:31
  Carrie Lupoli: I always joke that if I have to go running outside in like cold weather, where it's a little, that misty rain, it's so miserable.
• 37:38
  Carrie Lupoli: It like hurts.
• 37:39
  Carrie Lupoli: Right?
• 37:39
  Carrie Lupoli: Like, and I, and I run through it and I always joke to my husband, I hate being uncomfortable.
• 37:44
  Carrie Lupoli: We, we don't like that feeling.
• 37:46
  Carrie Lupoli: And so when we decide to make a change, and I see this with women all the time we decided to make a change because we're finally at this place of like, Oh, I'm I hate myself.
• 37:56
  Carrie Lupoli: Like I'm mad at my body I, and I feel frustrated.
• 37:58
  Carrie Lupoli: So we decided to make a change.
• 37:59
  Carrie Lupoli: And maybe some of the things that we're doing start to feel good.
• 38:02
  Carrie Lupoli: Maybe we're showing up at the gym.
• 38:03
  Carrie Lupoli: Maybe we're moving our body more.
• 38:04
  Carrie Lupoli: Maybe we're understanding more about food, whatever it is.
• 38:09
  Carrie Lupoli: And then no matter what, even if we feel good about it, the brain recognizes it as different.
• 38:14
  Carrie Lupoli: The brain doesn't like different.
• 38:16
  Carrie Lupoli: And because we don't have a lot of self awareness about this, it just becomes truth.
• 38:20
  Carrie Lupoli: And suddenly the subconscious is saying, Ooh, This is different.
• 38:24
  Carrie Lupoli: We don't like different.
• 38:25
  Carrie Lupoli: We don't like unfamiliar.
• 38:26
  Carrie Lupoli: That makes us uncomfortable.
• 38:28
  Carrie Lupoli: And then suddenly you start to question the changes that you made.
• 38:31
  Carrie Lupoli: You start to justify why you can't show up for yourself.
• 38:35
  Carrie Lupoli: And you find yourself, 6 months, 12 months, 2 years down the road going, I, I'm back right where I started.
• 38:42
  Carrie Lupoli: That's because the brain automatically wants to default to what's familiar.
• 38:45
  Carrie Lupoli: So if you've been dieting for 20, 30, 40 years, that's comfortable.
• 38:50
  Carrie Lupoli: Even though it's miserable, that's what your brain is familiar with.
• 38:53
  Carrie Lupoli: So if you start to learn a new way of functioning and being, recognize that your brain isn't going to want to do that for the long term until you can truly make it who you are, not just what you do.
• 39:07
  Carrie Lupoli: That self sabotage comes in when the brain is like, Oh wait, this is different.
• 39:11
  Carrie Lupoli: We don't like this.
• 39:12
  Carrie Lupoli: And eventually it wants to go back to what it knows.
• 39:15
  Mary Lee: Wow.
• 39:15
  Mary Lee: That's so true.
• 39:16
  Mary Lee: I speak that often when I'm talking to women I work with as well.
• 39:21
  Mary Lee: The brain's job is to protect the body.
• 39:23
  Mary Lee: Yes.
• 39:25
  Carrie Lupoli: Yes.
• 39:26
  Carrie Lupoli: And it's not like the brain, the brain filters what we tell it to.
• 39:30
  Carrie Lupoli: So, very often, it's not like our, 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.
• 39:38
  Carrie Lupoli: Telling us that we have to look like everyone else.
• 39:40
  Carrie Lupoli: Telling us that who we are is not enough.
• 39:43
  Carrie Lupoli: And, And if we aren't more aware of our value and our purpose on this earth being so much more than what we look like, we're never going to be able to reprogram that little voice in our, in our head.
• 39:56
  Mary Lee: Oh, wow.
• 39:57
  Mary Lee: That's so true.
• 39:58
  Mary Lee: And this is, this is the menopause wisdom that I speak of.
• 40:02
  Mary Lee: And as you said, birthing the second season, a second spring as well, a term I've heard, and I just love it.
• 40:10
  Mary Lee: But it's also our opportunity to become wise women.
• 40:13
  Mary Lee: And we can only get that wisdom through lived experience.
• 40:17
  Mary Lee: So with all that lived experience, we're saying, I'm not getting the results when I did this.
• 40:22
  Mary Lee: let's get wise, but it's, it's more than just wisdom from things like understanding.
• 40:27
  Mary Lee: And I love that the formula of proteins and a carb and a fat, but it, that wisdom more is about, and you said it beautifully is getting to know ourselves, having a relationship with who we truly are outside.
• 40:44
  Carrie Lupoli: this is a life container.
• 40:45
  Carrie Lupoli: Our body is a life container.
• 40:47
  Carrie Lupoli: It contains a life.
• 40:50
  Carrie Lupoli: And if we just keep diminishing what's inside of this container, it's never going to do the things that we were meant to do.
• 41:00
  Carrie Lupoli: We can always make more money, we cannot make more time.
• 41:02
  Carrie Lupoli: And I think for us, as empty nesters, as women in their 50s, like, we have to recognize that time is running so much faster now.
• 41:13
  Carrie Lupoli: I just joke in a way, but it's not really a joke.
• 41:15
  Carrie Lupoli: one day when I die, I feel like I can go up to heaven and God's going to say, Oh, great job.
• 41:20
  Carrie Lupoli: You did some good stuff, but gosh, I had so much more planned for you.
• 41:23
  Carrie Lupoli: Oh, no.
• 41:24
  Carrie Lupoli: And if you think about how much time we spend entering calories on an app, focusing, obsessing, stressing about food, stressing about our bodies, constantly searching for the next diet for the next thing, instead of.
• 41:38
  Carrie Lupoli: Using that time to be able to figure out who am I learning how to fuel my body correctly so that I could be around for longer, how much more we could do in this earth with this limited amount of time that we have.
• 41:51
  Mary Lee: Oh my goodness.
• 41:52
  Mary Lee: And I think that message is going to resonate with a lot of people.
• 41:56
  Mary Lee: When some of the work I like to do is when we try to figure out what their goal is, their long term goal.
• 42:03
  Mary Lee: And I say, begin with the end in mind.
• 42:06
  Mary Lee: And what do you vision yourself in your menopausal years and beyond and we'll face it menopause is for the rest of our life.
• 42:13
  Mary Lee: It's just clinically called post menopause, but we're still in that for the rest of our lives.
• 42:18
  Mary Lee: But what, so what do you envision those years to look like?
• 42:23
  Mary Lee: Do you want to be able to run and play in the backyard with your grandchildren?
• 42:27
  Mary Lee: What does it take to, for you to have the health in which you can be able to do that, to hold them up?
• 42:35
  Mary Lee: What's it going to take to have that strength in your arms and your body to be able to, to lift weight, to hold them up?
• 42:42
  Mary Lee: What does it take for you to be able to walk a flight of stairs in your house?
• 42:45
  Mary Lee: So you don't have to be put in a home.
• 42:47
  Mary Lee: And then that's when we start That, that works like, Oh, okay, I have a responsibility today and you have this life tomorrow.
• 42:59
  Carrie Lupoli: Yes.
• 43:00
  Carrie Lupoli: And we know how fast time goes.
• 43:03
  Carrie Lupoli: I cannot believe that my two girls do not live with me anymore.
• 43:07
  Carrie Lupoli: They were babies five minutes ago.
• 43:09
  Carrie Lupoli: We know that.
• 43:10
  Carrie Lupoli: So do we want to just keep allowing the sand in that, in that hourglass to just keep going without actually doing the things that we need to do.
• 43:22
  Carrie Lupoli: And I think you just make such good points in that.
• 43:24
  Carrie Lupoli: Like vision casting.
• 43:25
  Carrie Lupoli: What do I want to see and do in the book Outlived by Dr.
• 43:30
  Carrie Lupoli: Peter Atia.
• 43:30
  Carrie Lupoli: He talks about, our centenarian decathlon.
• 43:35
  Carrie Lupoli: what are the 10 things that we want to be able to do when we're 100?
• 43:38
  Carrie Lupoli: And right now I'm recording this from a hotel room in New York city because traveling is the number one thing.
• 43:46
  Carrie Lupoli: I was in Dallas last weekend.
• 43:48
  Carrie Lupoli: I'll be in Colorado next week.
• 43:49
  Carrie Lupoli: I want to be able to continue to explore.
• 43:54
  Carrie Lupoli: I was just in, zion National Park a few weeks ago, my husband and I, it was our first Empty Nester trip.
• 44:00
  Carrie Lupoli: And I was just thinking about so many people that I knew that could never do that trip.
• 44:05
  Carrie Lupoli: Because it took a physicality that the majority of people in our country right now do not have.
• 44:13
  Carrie Lupoli: And I thought, how sad that they're going to miss some of the most beautiful landscape.
• 44:18
  Carrie Lupoli: That this world has to offer because we're so focused on the wrong things.
• 44:23
  Carrie Lupoli: And, and that is really important.
• 44:25
  Carrie Lupoli: I'd love to share one other piece around something that we can maybe take away in terms of our thinking because, this was a really huge revelation for me when I learned about it years ago.
• 44:37
  Carrie Lupoli: And this is another thing that I teach women when it comes to our mindsets and really wrapping our head around what matters.
• 44:43
  Carrie Lupoli: So I as an empty nester, I started playing pickleball, which is, I think like required.
• 44:49
  Carrie Lupoli: For all, all people over 50 to start doing.
• 44:52
  Carrie Lupoli: No, I won't do it.
• 44:54
  Carrie Lupoli: It's so fun.
• 44:55
  Carrie Lupoli: I gotta be honest.
• 44:56
  Carrie Lupoli: It's so fun.
• 44:57
  Carrie Lupoli: Wow.
• 44:58
  Carrie Lupoli: So think about the racket, a pickleball racket.
• 45:00
  Carrie Lupoli: Okay.
• 45:00
  Carrie Lupoli: So we have these rackets.
• 45:01
  Carrie Lupoli: And when I was in college this guy had a fake ID racket, I call it, where he had New Jersey and it was a poster board and it looked like the New Jersey license, but it had a cutout in it.
• 45:14
  Carrie Lupoli: And I like, you stuck your head through the cutout and he took a picture and then he printed it out, laminated it.
• 45:19
  Carrie Lupoli: And that was our fake ID.
• 45:20
  Carrie Lupoli: We all knew this guy was getting caught, right?
• 45:22
  Carrie Lupoli: Eventually it was a racket.
• 45:24
  Carrie Lupoli: He was making money, but we knew there was going to be a long term consequence to that.
• 45:28
  Carrie Lupoli: So I want you to think about how we all have these rackets in our bodies.
• 45:33
  Carrie Lupoli: being in our mind.
• 45:34
  Carrie Lupoli: Every one of us has these rackets.
• 45:36
  Carrie Lupoli: And for us, these rackets are these thoughts, these beliefs that feel very, very true.
• 45:43
  Carrie Lupoli: And they feel true because that little girl in our head has told us for years that they are true.
• 45:49
  Carrie Lupoli: So let's take a racket, a belief, I don't have time to work out.
• 45:52
  Carrie Lupoli: I don't have time to move my body.
• 45:54
  Carrie Lupoli: Okay.
• 45:55
  Carrie Lupoli: So much like this guy who was selling fake IDs, his racket was these fake IDs.
• 46:00
  Carrie Lupoli: There was a long term consequence.
• 46:01
  Carrie Lupoli: There's a long term consequence for every racket.
• 46:03
  Carrie Lupoli: What was his long term kind of consequence?
• 46:05
  Carrie Lupoli: He got caught.
• 46:06
  Carrie Lupoli: He got kicked out of school.
• 46:08
  Carrie Lupoli: Of course, right?
• 46:09
  Carrie Lupoli: Like we knew that was happening, but what was the short term payoff?
• 46:13
  Carrie Lupoli: Every racket has some sort of short term payoff that justifies doing it.
• 46:17
  Carrie Lupoli: And for him, it was money.
• 46:18
  Carrie Lupoli: He was making money hand over fist.
• 46:21
  Carrie Lupoli: And typical rackets have money.
• 46:24
  Carrie Lupoli: If I think about the racket of a belief, like, I don't have time to work out, what's the long term consequence of that?
• 46:31
  Carrie Lupoli: If I never move my body, I'll never be able to move my body.
• 46:35
  Carrie Lupoli: If I want to travel and put my overhead suitcase in the, in the compartment, I better be able to pick up like 50 pounds today, or I'm never going to be able to do that in 20 years.
• 46:44
  Carrie Lupoli: That's the long term consequence.
• 46:46
  Carrie Lupoli: So if we all know that, why in the world do we not do it?
• 46:50
  Carrie Lupoli: How many people say, I know what to do, I just don't do it.
• 46:53
  Carrie Lupoli: this racket has us believing, and I call it truthiness, there's some truth to it.
• 46:57
  Carrie Lupoli: You might be very, very, very busy, but you're not too busy to work out.
• 47:03
  Carrie Lupoli: But why does that racket overpower our decision?
• 47:07
  Carrie Lupoli: Because there's always a short term payoff with every racket.
• 47:10
  Carrie Lupoli: And for this fake ID guy, it was money.
• 47:13
  Carrie Lupoli: He was willing to risk the long term consequence because he was making a lot of money.
• 47:18
  Carrie Lupoli: Why are we willing to risk the long term payoff or the long term consequence?
• 47:21
  Carrie Lupoli: Because of the payoff.
• 47:23
  Carrie Lupoli: The payoff is justification.
• 47:25
  Carrie Lupoli: I can justify not working out because my truth is I don't have time.
• 47:31
  Carrie Lupoli: And so that justification keeps us from feeling guilty about not working out.
• 47:37
  Carrie Lupoli: I just don't have time to work out.
• 47:38
  Carrie Lupoli: I just don't have time.
• 47:40
  Carrie Lupoli: It's just that.
• 47:41
  Carrie Lupoli: true.
• 47:42
  Carrie Lupoli: And we can't get out of our own way enough to see that that racket is actually not true.
• 47:49
  Carrie Lupoli: It's our truth, but it might not be the truth.
• 47:52
  Carrie Lupoli: And because we can keep justifying, I don't have enough money to invest in myself.
• 47:56
  Carrie Lupoli: I don't have time like I don't like green vegetables, whatever it is.
• 48:03
  Mary Lee: I want to stay in my bed an extra five, 10 minutes.
• 48:05
  Mary Lee: Exactly.
• 48:06
  Mary Lee: There's a
• 48:07
  Carrie Lupoli: long term consequence that we know, but the short term payoff is more motivating.
• 48:11
  Carrie Lupoli: We can justify if we felt really guilty about it.
• 48:15
  Carrie Lupoli: If we had no justification for it, we would just probably do it.
• 48:19
  Carrie Lupoli: But because we can justify the choice.
• 48:22
  Carrie Lupoli: We don't do the thing.
• 48:24
  Carrie Lupoli: So I'd ask all of your listeners to say, what rackets are holding you back from actually doing it?
• 48:30
  Carrie Lupoli: And that racket is justifying you not doing something.
• 48:34
  Carrie Lupoli: It is a massive contributor to our long term success.
• 48:38
  Carrie Lupoli: And that's why I say all the time, self awareness is health.
• 48:41
  Carrie Lupoli: If you can start to be aware of that racket, and then pivot that thought, we have a strategy called SNAP.
• 48:46
  Carrie Lupoli: Stop, notice, and notice what you're thinking, what you're telling yourself right now.
• 48:51
  Carrie Lupoli: Ask yourself, is this really true or is it truthiness?
• 48:55
  Carrie Lupoli: And then pivot that thought, even just for a minute, pivot that thought.
• 48:58
  Carrie Lupoli: What if I say I have five minutes to exercise?
• 49:01
  Carrie Lupoli: Right.
• 49:02
  Carrie Lupoli: You can start to recognize that some of those rackets are not true and they're actually holding you back.
• 49:07
  Carrie Lupoli: And how can you at 1 percent a day make progress in the right direction?
• 49:12
  Carrie Lupoli: Because you're making progress and you're going to 1 percent one way or the other 1 percent decline or 1 percent increase.
• 49:17
  Carrie Lupoli: If you're not actively working on changing your thinking, you will always go in the 1 percent decline.
• 49:24
  Mary Lee: Wow.
• 49:24
  Mary Lee: Carrie, that is so good.
• 49:25
  Mary Lee: I was going to say that.
• 49:26
  Mary Lee: So listeners, let's recap that.
• 49:28
  Mary Lee: Say it again because it's, it merits repeating.
• 49:32
  Carrie Lupoli: Yeah, I, I ask them all the time, what are you going to do if you don't figure this out?
• 49:35
  Carrie Lupoli: And they say, I'll stay the same.
• 49:36
  Carrie Lupoli: And I'm like, you'll never stay the same.
• 49:38
  Mary Lee: Yeah.
• 49:39
  Mary Lee: Further decline.
• 49:40
  Mary Lee: So I want everybody listeners grab a pen and paper or pick out your phone, pick up your phone and do voicemail or voice message, What is your racket?
• 49:50
  Mary Lee: What is the short term goal and the long term consequence?
• 49:54
  Mary Lee: It's so good.
• 49:55
  Mary Lee: you could design a workbook right there, Carrie.
• 49:58
  Mary Lee: Right there.
• 49:59
  Mary Lee: The racket, the racketeer.
• 50:00
  Mary Lee: So
• 50:00
  Carrie Lupoli: much content.
• 50:02
  Carrie Lupoli: this is why I knew I had to do something in this work because The stuff that I did to fix myself in a lot of ways, and this is why so many of my clients end up going to become certified lifestyle coaches because once they know it, they can't not teach it.
• 50:23
  Carrie Lupoli: And you've got, we have to share this message.
• 50:25
  Carrie Lupoli: It just needs to become a movement because it's one thing to be able to, this is why it's so much more than weight on the scale, right?
• 50:31
  Carrie Lupoli: Once you make a transformation in yourself, you want that for other people because you know what life looks like on that other side.
• 50:37
  Carrie Lupoli: I call it like we live on pain island.
• 50:40
  Carrie Lupoli: We don't even know it.
• 50:41
  Carrie Lupoli: A lot of us don't even realize because we're all living on pain island and we're just like, Oh my gosh, it sucks.
• 50:46
  Carrie Lupoli: This is normal life.
• 50:47
  Carrie Lupoli: But there is a world on pleasure island.
• 50:50
  Carrie Lupoli: That just so many of us are living on and those of us that are living on it.
• 50:55
  Carrie Lupoli: We like
• 50:57
  Mary Lee: heaven and hell on earth.
• 50:59
  Mary Lee: It's how we perceive it.
• 51:00
  Mary Lee: We create it in our own minds.
• 51:01
  Carrie Lupoli: Yeah.
• 51:01
  Carrie Lupoli: And we think a meal plan or a diet is actually going to get us over to pleasure Island.
• 51:05
  Carrie Lupoli: And it's just going to keep you literally circling around pain Island for the rest of your life.
• 51:09
  Mary Lee: Yeah.
• 51:10
  Mary Lee: Oh my goodness.
• 51:12
  Mary Lee: That's great.
• 51:12
  Mary Lee: I love how I was gonna get deeper into what you do for your clients, but you know what, you've given us two beautiful formulas in this good, in this conversation.
• 51:22
  Mary Lee: And the one is the protein, carbs, fats.
• 51:25
  Mary Lee: So the PFC three.
• 51:26
  Mary Lee: Yep.
• 51:27
  Mary Lee: And then the snap stop, snap notice,
• 51:32
  Carrie Lupoli: ask,
• 51:33
  Mary Lee: and then pivot.
• 51:35
  Mary Lee: Pivot.
• 51:36
  Carrie Lupoli: And one thing I often say my clients will do is when they're eating, right?
• 51:39
  Carrie Lupoli: They eat every three hours and your body starts to talk to you and you realize I'm getting hungry.
• 51:43
  Carrie Lupoli: I tell them to snap when they're eating just so we can get in front of our rackets, right?
• 51:48
  Carrie Lupoli: So like while you're eating, do a little snap moment because that's going to keep you more self aware.
• 51:55
  Mary Lee: This conversation is worth a continuation part two, three, four, five.
• 51:59
  Carrie Lupoli: I could talk about this all day.
• 52:02
  Mary Lee: And your passion really comes through.
• 52:04
  Mary Lee: Tell our listeners, first of all, what are some of the.
• 52:08
  Mary Lee: The programs, the offerings that you have, including your podcast, cause we didn't even touch on that.
• 52:13
  Mary Lee: Yes.
• 52:13
  Mary Lee: Yes.
• 52:14
  Mary Lee: They can find you amongst all the media coverage that you've had to date so far, and I'm sure a lot more.
• 52:20
  Carrie Lupoli: Oh, I love it.
• 52:21
  Carrie Lupoli: I love it.
• 52:21
  Carrie Lupoli: So I think the best place to go is Carrie Lupoli.
• 52:24
  Carrie Lupoli: com, L U P O L I and Carrie, like Carrie Underwood, Carrie Bradshaw, one of those two, and I have my own private practice.
• 52:35
  Carrie Lupoli: We are.
• 52:36
  Carrie Lupoli: Not always accepting new clients because we are very, very careful about how many women we work with because we are very comprehensive and personalized.
• 52:45
  Carrie Lupoli: I have 15 coaches which is incredible, but all of my coaches too have gone through the transformation themselves and wanted to be able to support others.
• 52:56
  Carrie Lupoli: in my private practice is called Disruptive Nutrition, but I also have partnered with.
• 53:01
  Carrie Lupoli: Other health pros that teach the similar concepts and we have like minded beliefs and actually developed a more of a DIY approach.
• 53:12
  Carrie Lupoli: Very similar to this, just because I can bring in more people that way.
• 53:17
  Carrie Lupoli: But really through that, we call it PFC three actually.
• 53:19
  Carrie Lupoli: And it's a collaborative movement with celebrity nutritionists doctors people.
• 53:25
  Carrie Lupoli: Personal trainers, physical therapists to be able to support people in that ecosystem around mind, body and lifestyle.
• 53:32
  Carrie Lupoli: But our real goal there is to train other health pros.
• 53:35
  Carrie Lupoli: So if you're a nutritionist, if you're a dietitian, if you're a physical therapist, if you're a personal trainer, a doctor, A menopause doula.
• 53:41
  Carrie Lupoli: A menopause doula.
• 53:43
  Carrie Lupoli: We have a lot of people like who have an expertise in menopause and who learn how to teach their clients how to fuel their bodies in a way.
• 53:51
  Carrie Lupoli: So we have a really amazing certification program to be able to help people to be able to serve their clients too in PFC3.
• 53:57
  Carrie Lupoli: So if you go to my website, then you can see where to go from there.
• 54:00
  Mary Lee: We'll get all that in the show notes, including your handles where people can find you on social and on your podcast as well.
• 54:07
  Mary Lee: And tell us just a little snippet about your podcast.
• 54:11
  Carrie Lupoli: Yes.
• 54:11
  Carrie Lupoli: It's called diet disruptors podcast, and it really is about disrupting the I think the abusive messaging that the diet industry has.
• 54:22
  Carrie Lupoli: Has put forth for decades and it goes right along with what the food industry has told us.
• 54:27
  Carrie Lupoli: And honestly, our healthcare system, we believe that we go pharmaceutical before we recognize that food is medicine.
• 54:33
  Carrie Lupoli: And so I really am working to unapologetically disrupt all of these norms that we have believed.
• 54:40
  Carrie Lupoli: I say, I'm like your best friend.
• 54:41
  Carrie Lupoli: That's going to tell you what you need to hear, not necessarily what you want to hear, but in a simple Sustainable, satisfying way because my whole point is that we should not be obsessing about this.
• 54:50
  Carrie Lupoli: We should learn it.
• 54:51
  Carrie Lupoli: We should be able to make it a part of our lives and then go do the things that we were actually put on this earth to do.
• 54:56
  Carrie Lupoli: So that's what we talk about.
• 54:58
  Mary Lee: Yes.
• 54:58
  Mary Lee: So we're going to continue to listen to those wise listeners.
• 55:01
  Mary Lee: Are we going to get wise?
• 55:02
  Carrie Lupoli: Oh, I love that.
• 55:04
  Carrie Lupoli: Yes.
• 55:05
  Carrie Lupoli: Slogan.
• 55:06
  Mary Lee: And unapologetic because when that hormone fluctuates and the hormones change, estrogen egress so does the filter.
• 55:14
  Mary Lee: That filter goes down and it's gone.
• 55:17
  Carrie Lupoli: We actually have shirts.
• 55:19
  Carrie Lupoli: I like to bring out like different shirts and we have this really great shirt called bold, balanced and beautiful on the front and balance meaning our balanced blood sugar and I love as well as a balanced life.
• 55:29
  Carrie Lupoli: But down the sleeve it says unapologetically me and I want every woman to recognize that you are who you are and you weren't meant to be like anybody else and be unapologetic about it.
• 55:40
  Mary Lee: I'm going to get that shirt and I know that we can find it because you have a shop on your Disruptive Nutrition website.
• 55:46
  Carrie Lupoli: Yep, on our Disruptive Nutrition website you can also get it through carrielapole.
• 55:49
  Carrie Lupoli: com too.
• 55:50
  Mary Lee: That's excellent.
• 55:51
  Mary Lee: Congratulations to you on having a shop partnering with these different companies.
• 55:55
  Mary Lee: And designing your own T shirts so that you can have, you can spread your message.
• 55:59
  Carrie Lupoli: Yeah.
• 56:00
  Carrie Lupoli: It's really important to me.
• 56:01
  Carrie Lupoli: We also just released with my collaborative, a product line because, we didn't really get into this, but six spinning plates, nutrition, exercise hydration, sleep, Sleep, managing our stress and supplements.
• 56:13
  Carrie Lupoli: Those are the six things that we need to be knowledgeable about in order to be able to keep ourselves healthy.
• 56:18
  Carrie Lupoli: And the problem is there's so much garbage out there when it comes to supplementation.
• 56:21
  Carrie Lupoli: People go after that as like their first piece.
• 56:24
  Carrie Lupoli: I say supplementation is just that it supplements a foundation.
• 56:28
  Carrie Lupoli: And we've been partnering with.
• 56:31
  Carrie Lupoli: some really incredible health pros in the space to be able to develop some clean supplementation that's very basic and not over to not overdo it.
• 56:41
  Carrie Lupoli: We, we overdo it when it comes to supplementation.
• 56:44
  Mary Lee: I have so much enjoyed this.
• 56:46
  Mary Lee: I know the listeners have to packed full of knowledge, probably a million questions still to ask.
• 56:53
  Mary Lee: So listeners, if there's still things going on in your head, go to the websites.
• 56:57
  Mary Lee: Those links will be in the show notes.
• 56:58
  Mary Lee: Take a listen to Carrie's.
• 57:00
  Mary Lee: Podcast as well to get really deep into more conversation around nutrition and awesome.
• 57:07
  Mary Lee: Legit about stepping into your age of wisdom.
• 57:10
  Carrie Lupoli: Thank you.
• 57:11
  Carrie Lupoli: Yes.
• 57:11
  Carrie Lupoli: Our bodies have just been amazing.
• 57:13
  Carrie Lupoli: Let's just celebrate them.
• 57:14
  Mary Lee: Yes.
• 57:16
  Mary Lee: Great way to end.
• 57:17
  Mary Lee: Thank you so much.
• 57:19
  Mary Lee: Wow.
• 57:20
  Mary Lee: Wasn't that an enlightening session with Carrie Lupoli?
• 57:24
  Mary Lee: I learned so much.
• 57:25
  Mary Lee: I'm sure you did too.
• 57:26
  Mary Lee: Here are some of my key takeaways that we hope you will remember from today's conversation.
• 57:32
  Mary Lee: Number one: Growing up with media messaging that glorifies certain body types has deeply impacted our perception of health and of beauty.
• 57:42
  Mary Lee: Carrie pointed out the long lasting damages these messages have done, especially to women that are really starting to rear their ugly head as we move into menopause.
• 57:51
  Mary Lee: And we must understand.
• 57:52
  Mary Lee: the importance of unlearning these harmful beliefs.
• 57:55
  Mary Lee: How do you do that?
• 57:57
  Mary Lee: I know for me, I practice self love and gratitude.
• 58:00
  Mary Lee: Number two: scale and size are not the true measures of health.
• 58:04
  Mary Lee: One of the most crucial messages was redefining what working means.
• 58:09
  Mary Lee: It's essential to understand that the number on the scale doesn't necessarily equate to health.
• 58:13
  Mary Lee: Health is much more about how we feel, your energy levels and your body's actual functionality.
• 58:20
  Mary Lee: And going back to the point of self love, the more I feel into what it means to be compassionate to myself, the more I can give.
• 58:28
  Mary Lee: And for me, that is truly a sign of good health.
• 58:31
  Mary Lee: Number three: Carrie's journey underscores the importance of self awareness.
• 58:35
  Mary Lee: Understanding why you want certain things and how your body works can help you make more informed and lasting lifestyle changes.
• 58:42
  Mary Lee: Number four: food is both fuel For the body and the soul.
• 58:46
  Mary Lee: It's vital to shift our perception of food from something we vilify or use to soothe ourselves, to viewing it as essential nourishment our bodies need.
• 58:57
  Mary Lee: Number five: understanding PFC3.
• 59:00
  Mary Lee: Carrie's fundamental approach to nutrition revolves around the balance of protein, fats, and carbs.
• 59:06
  Mary Lee: This combination is crucial in maintaining blood sugar stabilization and overall health.
• 59:11
  Mary Lee: Remember, it's not just about what you eat but how you balance these essential nutrients in every meal.
• 59:17
  Mary Lee: And number six: the snap principle, a powerful tool to combat self sabotage and transform your mindset.
• 59:24
  Mary Lee: So, next time you find yourself falling into old habits or negative thoughts, remember to snap- stop, notice, ask, and pivot.
• 59:34
  Mary Lee: It's clear that breaking away from traditional dieting mindsets and embracing a balanced self aware approach to nutrition and health can profoundly influence your overall well being.
• 59:44
  Mary Lee: And on the point of choosing food that fuels our bodies, many individuals I talk to understand proteins and carbs and fats.
• 59:52
  Mary Lee: They're just confused about portion size, how much during the day, and what are good sources.
• 59:57
  Mary Lee: Especially when it comes to protein and women need to up their protein as we age.
• 1:00:03
  Mary Lee: In fact, one of the burning questions I get when I talk about how much protein should I be consuming and why is it so vital?
• 1:00:11
  Mary Lee: This curiosity led me to recognize a significant gap in nutrition guidance for menopausal women.
• 1:00:17
  Mary Lee: There's a lot of confusion out there.
• 1:00:19
  Mary Lee: I'm here to provide you with the clarity and practical advice you need to take control of your meal planning while also addressing muscle loss that comes with aging.
• 1:00:28
  Mary Lee: So, I created the Power Up with Protein guide.
• 1:00:32
  Mary Lee: This resource is packed with actionable tips and strategies to boost your protein intake, enhance your eating habits, and improve your overall wellbeing.
• 1:00:41
  Mary Lee: It answers all those questions, how much, how often during the day, and what are some excellent sources of protein that are going to properly fuel my body.
• 1:00:50
  Mary Lee: To get your hands on it, simply click the link in the show notes.
• 1:00:54
  Mary Lee: by clicking on the link you're not just getting the guide, You're joining a community rich in insightful and proven strategies for managing menopause symptoms.
• 1:01:01
  Mary Lee: So let's power up your menopause transition together.
• 1:01:04
  Mary Lee: Don't miss the opportunity to take charge of your health.
• 1:01:07
  Mary Lee: Thank you for joining us today.
• 1:01:09
  Mary Lee: Don't forget to check out Carrie's Podcast, the diet disruptors.
• 1:01:13
  Mary Lee: And on that note, one last thing before you go, I have some exciting news starting with our very next episode in the month of November, we'll be rebranding as.
• 1:01:24
  Mary Lee: The menopause disruptor podcast.
• 1:01:26
  Mary Lee: Now, did I get that idea from Carrie?
• 1:01:28
  Mary Lee: Not really.
• 1:01:29
  Mary Lee: It had been festering in my head for quite some time.
• 1:01:32
  Mary Lee: Honestly, this change reflects my frustration with the current approach to hormonal health, where women often feel dismissed or ignored by their physicians.
• 1:01:40
  Mary Lee: There's a crucial need to change the conversation around menopause, both in the medical field and society as a whole.
• 1:01:46
  Mary Lee: as a whole.
• 1:01:47
  Mary Lee: My mission through this podcast is to provide knowledge and evidence based research on menopause and symptom management, but it is also about challenging outdated narratives.
• 1:01:57
  Mary Lee: So let's disrupt the status quo together.
• 1:02:00
  Mary Lee: I look forward to unveiling the new show title, The Menopause Disruptor Podcast.
• 1:02:04
  Mary Lee: Until then, stay empowered, stay informed.
• 1:02:07
  Mary Lee: Remember, midlife should be the best life, and it will be! Namaste.