Keto promises fat-burning magic and rapid weight loss. But the diet gets so restrictive that you have to avoid simple pleasures like cake, happy hour, and even fruit. In today’s episode, we uncover the truth about keto’s effectiveness for long-term health, beyond just weight loss.

Yes, cutting out carbs helps with blood sugar stabilization and helps you lose weight, but is this approach to health really sustainable? Or is it just another diet that ultimately harms our relationship with food? I’m breaking down the reality of keto, from its initial appeal to long-term consequences on your body and mind. 

I will also share the top three questions you must ask yourself before starting a keto diet or any other weight loss diet. Plus, we’ll look at how keto compares to more holistic approaches that focus on overall health and not just weight loss.

Conclusion:

Diets like keto promise quick results, but they come with trade-offs that can affect your health in the long run. If you're looking for a lifestyle change, focus on balance and consistency, not perfection. Health isn't about deprivation but about self-care, self-love, and living with intention.

In This Episode:

00:00 Introduction: when diets “work”

03:06 Why keto is just another form of deprivation

07:03 Corset to crown mindset

11:43 The science behind ketosis vs. glucose for energy

14:46 Why keto seems to work

17:42 Three questions to ask before trying keto

23:06 Short and long-term risks of keto

29:36 Achieving optimal health without keto

Join the waiting list for Carrie’s upcoming book, From Corset to Crown!

Sign up here: https://www.carrielupoli.com/corsettocrown  

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Other Related Episodes: 

Looking for more tips to optimize your health? Listen to these episodes:

• This Might Be Why You’re Not Losing Weight
• My Labs Say I’m 38, But I’m 51 – 3 Habits That Reversed My Biological Age
 

Transcript: 

[00:00:00] Carrie Lupoli: Let's debate the diet dogma. This is a series where I'm taking the most popular nutrition diets, the ones everyone that like swears is working and actually asked a question. Nobody in the diet industry wants to answer what does it mean when something works? Because in today's episode, we are going straight for one of the big ones, keto the diet that promises fat burning magic, rapid weight loss, stable blood sugar.

[00:00:23] Carrie Lupoli: All you gotta do is give up carbs. You can't have fruit, you can't have bread, you can't have birthday cake, you can't have a quesadilla. And apparently that is supposed to be health. But here's the thing that no one's talking about when it comes to this. If a diet is actually working for you, you shouldn't have to avoid a happy hour because you're afraid.

[00:00:39] Carrie Lupoli: You can't trust yourself around food. You shouldn't be like completely afraid that one bite of sugar is going to ruin everything, and you definitely shouldn't have to live the rest of your life afraid to eat an apple. Yet millions of people are convinced that keto is the ants. Term. So today in debating the diet dogma, we are putting keto under the microscope.

[00:00:57] Carrie Lupoli: And I'm not talking about the marketing of it, the before and after [00:01:00] photos, but I'm gonna talk about the reality, what keto actually is, why it seems to quote unquote work in the much bigger question. Most people never stop to ask, is it actually working for your health? Or just your weight, there's a difference and we're gonna get into it.

[00:01:18] Carrie Lupoli: So literally yesterday I was talking to a guy and he asked me what I did, and I said, I call myself an untraditional and unconventional nutritionist and behavior specialist. And he's like, oh, so interesting. So I really just do keto and I have given up all sugar. There's a part of me that always wants to just get into a whole thing, but I had just finished a very long day.

[00:01:42] Carrie Lupoli: I was in New York City and I just decided I wasn't going to say. Anything. I let him continue talking. He's like, yeah, you know, keto really works for me. I've lost 22 pounds and uh, you know, it just works for me. My question I wanted to then be like, but I didn't because I didn't have the [00:02:00] energy, was, well, what's your definition of working?

[00:02:02] Carrie Lupoli: Because that always trips people up. It's always weight loss, but it's never associated with other health. Types of things, and I shouldn't say never, but rarely. And so he continued to talk and as we were leaving this event that we were walking out of, we were going to go to this happy hour that was, uh, going on as an extension of this event.

[00:02:30] Carrie Lupoli: And I said, are you gonna go to the happy hour? And he's like, I, I can't, I, I can't trust myself around food that will be there, so I'm just gonna go back home. And that's when I wanted to be like, so is Keto really working for you? I mean, I get it. I get the concept and I get why it seems to quote unquote work.

[00:02:54] Carrie Lupoli: But in my second series or my second part of my series on [00:03:00] debating the diet dogma, we are digging into keto today. So let's get into it. What is keto exactly? People talk about it and, uh, I think that they just know that they can't eat carbs, but do we really understand it? It's funny because when I was first a teacher, I was like 21 years old and I just remember the teacher's room and you know, the conversations that would happen in the school I was in was all about the Atkins diet and, uh, the Atkins diet was literally keto.

[00:03:40] Carrie Lupoli: You know, it's just, it's so interesting 'cause every single diet, I don't care what one you are talking about, from what we talked about last week with intermittent fasting to today we're talking about keto to the subsequent conversations I'll be having in this series around calorie counting, GLP [00:04:00] ones, uh, just.

[00:04:01] Carrie Lupoli: All of the things, everything you've ever tried, whether you've walked into a Jenny Craig or a weight watcher, or tried to do things on your own, they are the same wolf in different sheep's clothing. It keeps looking like they're different things, but they're all the same. They all involve deprivation and some sort of punishment to your body.

[00:04:23] Carrie Lupoli: None of them you would want your children to do. All of them require you to be perfect. They're not a lifestyle because a lifestyle means I can go to happy hour and I can not freak out. I can go on vacation and live my best life. I can have birthday cake with my children and enjoy the experience. But in all of these diets, you can't do that, which is what's so genius about them because at the end of the day when you can't be perfect, because you can't be, [00:05:00] nobody is perfect and no diet can what quote unquote work.

[00:05:08] Carrie Lupoli: And we're gonna get into what that means unless you are perfect. Whether you are a nutritionist or you are an influencer, or you are just a person that has listened to a whole lot of things, if you are this quote unquote health enthusiast that's working with people to um, kind of lose weight, get healthy, recognize that most of the things you have been taught and that you're doing are feeding into the diet.

[00:05:38] Carrie Lupoli: Debate. It's diet dogma. It's a cage that you put someone in and then we blame them when they can't fly. Anything that requires us to give up major food groups or nutrients that requires us to track, that requires us to obsess, [00:06:00] count, do complicated math, and act like our body is a checkbook of debits and credits, we are going to fail.

[00:06:06] Carrie Lupoli: And then you are going to believe that it is your client's fault and there's nothing I can do here. It is just cultural conditioning that we have been bought into and it really bothers me because it is exactly the opposite of what I do with my clients. I work really hard to be able to help them change their behaviors.

[00:06:26] Carrie Lupoli: That's a big part that's missing in every single diet. It's not about behavior change. Also understand how their entire body works. That's another big part that's missing out of diets because it's always just about the food and help them see that our body just requires consistency. Associated with blood sugar stabilization.

[00:06:48] Carrie Lupoli: And when we understand that over time everything gets better, diets focus on weight loss. They don't focus on overall health. It's sort of [00:07:00] the subtitle. Let's be honest, when I was writing my book from Corset to Crown. I loved the title from Corset to Crown. That was like so powerful to me because I knew when I could actually help people understand the concept that they would relate to the idea that at some point in their childhood, everybody was.

[00:07:21] Carrie Lupoli: Put, had had been given and put on this corset, this corset that requires us to shrink and to tighten it and to be smaller in order to feel like we matter and have value. This cultural conditioning that what we look like matters. Our level of success dictates our value, but most importantly, especially for women, our size dictates everything about our confidence, our self-worth, e, all of it.

[00:07:48] Carrie Lupoli: And so when I named it from Corset to Crown, I had to think of a really good subtitle because I knew that that wasn't going to fully connect with people. The crown is really around what do [00:08:00] we replace the corset with because we have to replace it with something. Just like behaviors. If we have a certain behavior and we're trying to change it, we can't just eliminate it.

[00:08:08] Carrie Lupoli: We need to replace it with something that's meeting the same need. So the corset was unconsciously put on us, but meeting a need of acceptance and self-love that never it did. And when women in their forties and fifties, especially going through menopause, are just like, oh my gosh, I can't do this anymore.

[00:08:24] Carrie Lupoli: I can't breathe. They wanna take off the corset, but then they're just like, screw it. Just forget it. I'm not gonna do keto, I'm not gonna do intermittent fasting. I'm not gonna do any of this stuff. I'm just not gonna worry about it anymore. And then that's when they get really unhealthy in their body and their mind, and we move into metabolic disease, both in our bodies and our minds.

[00:08:42] Carrie Lupoli: And that's not acceptable. So the concept is, no, we're gonna replace it with the crown. The crown of self-worth of self-love of value that we were given just. For the mere fact that we were born, when somebody held us as a baby, they were like, this baby is valuable. Something happened to us to believe that that baby that was you, as [00:09:00] they grow up, grew up, lost that value.

[00:09:02] Carrie Lupoli: It's not true. You just were given a corset. But that title in and of itself takes a little bit of explaining. So I had to come up with a really strong subtitle to get people to really be like, okay, what is this book about? And so the book subtitle is Disrupting everything you've been told about weight loss, confidence, and self-worth.

[00:09:17] Carrie Lupoli: So believing that. Hopefully people will want to read that subtitle to engage a little bit more. Now, I have been told that if your title doesn't hit totally, some people are not even going to spend the time reading the subtitle and they're never gonna get that message, and I recognize that that could be a problem.

[00:09:37] Carrie Lupoli: In my book, but I just knew that that title would hit when people read it. And then it was just going to then take, uh, just a movement of people sharing. At the top of my book, it says The last Nutritional Advice you'll Ever Need, which is an endorsement from celebrity nutritionist, Mark McDonald. And I felt like that was going to also hit as well.

[00:09:58] Carrie Lupoli: So, you know, we'll [00:10:00] see. But this is what the diet industry does. They go weight loss, weight loss, weight loss, weight loss. Hoping everybody reads that title and is like, yes, this is a thing. And it's a, it's a, it's a really shiny new cover that we think is different inside the book, but this in the subtitle is, oh yeah, we do care about health, but, but we really don't.

[00:10:21] Carrie Lupoli: When you ask people, you know, do you want weight loss or health, everybody always says they want health. Like nobody's like, no, I want weight loss and I wanna be sick. But our actions actually speak much louder than our words and our actions are saying, no, no, I really want to look a certain way because I really know that that matters to me right now more than health.

[00:10:41] Carrie Lupoli: Because when we go down weight loss, we'll do very unhealthy things to get there, and we know it because we wouldn't let our kids do it. We just wouldn't. We would be appalled actually, if our kids started talking about calories like my kids did when they were six years old. So we know it's not really about health.

[00:10:55] Carrie Lupoli: We know it's about the ego speaking to us. But that [00:11:00] subtitle. Is the disclaimer that diets have, that the weight loss industry has, that the pharmaceutical industry has that No, no, no. This is about health. No, no, no. Health is really, uh, not about a diet deprivation, punishment, doing it because you're so mad at yourself or frustrated with your body.

[00:11:22] Carrie Lupoli: Health is loving yourself too much to not take care of this life container through every single avenue aspect and layer that it requires. It's not about just what you put in your mouth. But the diet dogma teaches us that food is the diet, and the diet is the answer. And if you aren't perfect with it, well then you don't deserve to lose weight.

[00:11:44] Carrie Lupoli: So keto is just another wolf, whether it was Atkins, uh, it's just the same wolf, just another sheep's clothing, just another book cover jacket. It's the same book inside. It was Atkins. Now it's keto. And the concept is that we are going to [00:12:00] avoid all carbs like. Because carbs turn into sugar in our body, whether it's an apple or it's an Oreo.

[00:12:09] Carrie Lupoli: It's true. Now, an Apple obviously has different nutrients than an Oreo cookie does, but an Apple is villainized just about as much as an Oreo cookie is in keto because it isn't so much about the quality of food. It's about not having anything that causes sugars now. We get our energy from glucose, we get our glucose from carbohydrates.

[00:12:35] Carrie Lupoli: Now carbohydrates have a lot of different types. There's a lot of different kinds of carbs. You can have, uh, carbs in candy 'cause it's pure, refined sugar and you can have carbs in fruit. Different kinds of sugars. Different kinds of nutrients, but people will say, sugar, sugar, sugar, sugar. [00:13:00] Well, yes, because it will increase our glucose, but there's also clean energy and then there's toxic energy and.

[00:13:12] Carrie Lupoli: Toxic energy is those refined sugars, and we, we know this, but keto basically villainize all of it because they don't want you to get your energy from glucose, which is our main energy system. They want us to get it from ketosis, which is our fat and on paper, doesn't that sound right? If you could burn fat, then you can lose fat.

[00:13:38] Carrie Lupoli: It's like that sounds genius because you're never gonna spike your blood sugar if you don't have carbs. And that's actually the magic behind it. It's blood sugar stabilization, but in kind of like, I don't know, a cult-like way because it's not the way that your body really wants it. It's not the the main energy source.

[00:13:58] Carrie Lupoli: Think about like [00:14:00] you've got your power, you've got your electric in your house, right? And it's coming from the electrical wires. I don't really know how that works. I just know I got power in my house. When I have a storm and the power goes out, I can actually light up my house with the generator. That's how I want you to think about using ketosis for your energy.

[00:14:23] Carrie Lupoli: It's like a backup system that's incredible. That's really designed for us to be able to like eat in a way that allows us to survive if ever needed. We don't need those carbs. We don't. Our body can go into ketosis. But it's sort of like that backup generator. Now, the reason why it works, and if you're watching me on YouTube right now, which is my preferred channel for you, because I feel like I can do more when you can see and we can share more, but it, I'm, I'm using air [00:15:00] quotes when I talk about, that's why it works because again, if our focus is on weight loss, if we're really honest with our ourself, our focus is on weight loss, they will give you the subtitle of health.

[00:15:10] Carrie Lupoli: But there's two things. One, when you have gained weight, it is often a symptom of health and hormones. If you can lose weight, that's always gonna be good if you are not at your optimal weight. But there's a, a law of diminishing returns when you focus on weight loss. Because if you're doing it in a way that's not actually supporting the physiology of your body, that's not giving you what it really needs over the long term, it's actually gonna come back and bite you in the butt.

[00:15:42] Carrie Lupoli: And that's what keto does. We get this false positive of success because we've, we're losing weight often pretty rapidly on keto and problematically because it's often rapid, just like weight loss shots. We're losing muscle and instead of [00:16:00] fat and muscle is like our gold. And then when we gain it back, because we will, and I'll explain why in a minute, we are gaining back fat.

[00:16:11] Carrie Lupoli: It's like giving away gold and replacing it with sand. It doesn't work to do that long term. You gotta redefine what your definition of working is. Now cutting carbs will automatically mean you are cutting out all sugars, all snacks, all ultra processed foods. You're gonna naturally lower your calories when you do that.

[00:16:33] Carrie Lupoli: And if you're eating protein and fats, you're typically eating more whole foods, which is just good. All of that is good. So that's helping. But when you don't spike your blood sugar. Yeah, your body's not gonna store fat. 'cause every time we spike our blood sugar due to carbohydrates, we store fat. And when we store fat, that's when we actually gain weight.

[00:16:53] Carrie Lupoli: But we also, when we gly cate, when we spike our blood sugar, we release free radicals and it causes [00:17:00] oxidative stress, which contributes to metabolic disease. So yes to all of that, and on paper we get it. We get it. But, and, and, and the, and the claims around keto is that it will help with, uh, fat loss and blood sugar balance.

[00:17:18] Carrie Lupoli: And you could argue that to be true because people will even say that ketones are the superior fuel. But if it was a superior fuel, then it, I, I believe it wouldn't be in the back. The back. Like it wouldn't be the generator of the house. Right, and I proof as well as thousands of clients that we don't have to give up carbs in order to be able to get incredible results.

[00:17:42] Carrie Lupoli: There are three things that we have to ask ourselves before we start any nutritional approach. One, is it based in science designed for our body to thrive? You could argue, and many people have that keto is designed for our body to thrive. I would argue against it because anytime you have to deprive yourself.

[00:17:59] Carrie Lupoli: Especially [00:18:00] of like foods, like fruits that, like anything that you can grow in a garden should be good for us. It just should be that God's gift to us is food that you can grow yourself. So it just feels off when we say that. Then question number two, that, and you have to say yes to all three of these, is can you do it for the rest of your life?

[00:18:18] Carrie Lupoli: Can you do keto for the rest of your life? Not should you, because there's tons of research about the long-term impact of keto, and I'm gonna go into that, but could you, are you cool with never having birthday cake again? Are you cool with never having a quesadilla again? Because if that's the case, like Halloween off limits, like you do not get to have anything that has sugar in it because then the minute you do, you will take your body out of ketosis.

[00:18:44] Carrie Lupoli: It's that fragile. Any amount of sugar really. I mean, you have very, very, very small amounts of like fruit, a little, little bit. Not even like fruit is in real strict keto, like they don't want you to have any fruit. Uh, can you do that for the [00:19:00] rest of your life? I mean, if I was now epilepsy, people with it was actually really realized with people with epi epilepsy and how it helped them again because of the blood sugar piece of it.

[00:19:12] Carrie Lupoli: But then they realized that, oh my gosh, people are losing weight. And then it became, oh my gosh, this is a miracle thing. All you gotta do is give up carbs. Can you do that for the rest of your life? Do you want to. And number three, would you let a child you love do that? Would you tell a child you love that they cannot have apples, that they cannot have bananas, that they cannot have any fruit?

[00:19:34] Carrie Lupoli: I mean, would you, would you tell 'em that they can't have popcorn? Would you tell them that they can't have any, any sort of food that has carbohydrates in that? No. So we gotta determine why we think it's okay for ourselves. Because physiologically we're built the same way, and psychologically we're modeling for our kids.

[00:19:52] Carrie Lupoli: And so if we're on a diet, because we wanna lose weight, that matters, that matters. Now, if you are seriously type [00:20:00] two diabetic, you are, uh. It, your insulin resistance is, is just off the charts. Like you are very, very, very sensitive to carbohydrates. And if you are that far along now, I still, in my diabetic patients, I, my, they all still have carbs.

[00:20:19] Carrie Lupoli: If they have to have much less dense carbs. We don't work to get into ketosis. Because I also know that it's a lifestyle that brought us to that point, and it's only gonna be a lifestyle that brings us out. And just like one of my clients, Sue said to me the other day, she's been with me for a year, but when she first decided to come with me or her family, forced her to work with me, to be very honest with you, uh, she ended up reversing her diabetes and all of her medication in four months are high blood pressure, high cholesterol, all of it.

[00:20:46] Carrie Lupoli: But the reason why she didn't wanna say yes is because she knew. In her heart that this was gonna be hard. It was gonna be miserable, just like every single diet she had ever been on, she didn't believe that what I taught was really different. She just believed that I was gonna tell her she couldn't have [00:21:00] any more carbohydrates because that's everyone has told her and I didn't tell her that.

[00:21:04] Carrie Lupoli: And we. It, it, I, it's a replacement behavior. She didn't have tons of pizza and cake and cookies. She had carbohydrates and fruit and, and whole foods that really served her body and nourished her body. But it was amazing how her entire craving palate changed that she now craves a salad and loves fruit.

[00:21:26] Carrie Lupoli: But she didn't wanna do it because she just knew she was going to be deprived. And that's one of the biggest problems. Okay. And, and this is the thing. There are only three macronutrients, three protein, fat, and carb. The word macro to me means big, important. And if there's only three. That and, and we know that we need those.

[00:21:47] Carrie Lupoli: And every single food on the planet is either a protein of fat on our carb, take away the ultra processed food in the, in the processed food industry. 'cause we know that they're not, their best interest is not at a harvest. It's barely food. Let's just talk about the food that's grown out [00:22:00] in nature. Every single piece of food is a protein of fat or car carb, or a combination of both.

[00:22:06] Carrie Lupoli: Every single vegetable is a carbohydrate. Now there are nutrients in all of those that's different than the nutrients of, or lack thereof in processed foods. But to think that we should get rid of one entire macronutrient doesn't feel balanced or healthy to me. But if we're losing weight, well Gary, it must be working.

[00:22:27] Carrie Lupoli: We gotta redefine what working means. All right? So we do see, uh, just because when we can actually reduce the inflammation caused by sugar. And MO and most of it refined sugar. But when our body is very sensitive, any amount of sugar can be problematic. This is why they'll talk about it for certain types of people, like with type two diabetes, PCOS, um, that kind of stuff.

[00:22:52] Carrie Lupoli: But A, it's miserable so people aren't gonna stick around with it forever. And B, if we can actually just pair the lighter [00:23:00] carbs with a protein and a fat, we don't need to give up carbs. That's the bottom line, and we don't need to put our body in ketosis. So there are some short-term impacts of keto. And then I'm gonna show you some of the research around the long-term impacts.

[00:23:11] Carrie Lupoli: So there's something called keto flu. People just talk about it like it's normal. Now, I know that when we move from an ultra processed food diet to whole food and, and focusing on eating clean, whole unprocessed food because it serves our body, uh. And I don't look at food as good or bad or healthier, unhealthy.

[00:23:29] Carrie Lupoli: I look at food that serves my body or serves my soul. I know I need both, and I just need to serve my body more than I serve my soul. That's what I do. So when we actually take a look at just moving towards a healthier way of eating, very often we can feel fatigued. I had one client. Nicole who like for four straight days, like almost couldn't get outta bed.

[00:23:50] Carrie Lupoli: She was detoxing from all of the crap. I've watched a, a loved one of mine detox from prescription drugs and it is [00:24:00] very scary. But yet it's the process of getting healthy. So keto flu is one thing that people talk about, but they'll argue about it in like the way that I just did. So I'm gonna take that off the table because while I don't agree with that argument, let's just keep moving.

[00:24:18] Carrie Lupoli: Right. The fatigue. I had a client, uh, will, and him and his wife, Wendy, had been doing keto for about a year. He was an accountant. He literally said to me, when I started working with you, I couldn't see the lines on the spreadsheets, like everything was blurry. He said it was just a constant feeling of heaviness and fatigue because.

[00:24:41] Carrie Lupoli: First of all, it's really hard to get into ketosis and stay in ketosis. You cannot have like any sugar at all. And if you are diabetic, which he was, he's even more sensitive. So even looking at sugar can cause your body so not to be in ketosis. So it's like he was never really in it and it was [00:25:00] very hard to be able to, um.

[00:25:02] Carrie Lupoli: Navigate that for himself. There's often an electrolyte imbalance when it comes to doing keto, but then there is long-term impact, and I have so much research. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 47, 8 over 25 articles here that I can reference right now on longer term or serious risks. So nutrient deficiencies like B vitamin, vitamin D ca, calcium, magnesium, trace elements, fiber, um.

[00:25:31] Carrie Lupoli: Uh, 1, 2, 3, 4, 5, 6 different studies out of PubMed that talk about the long-term effects of keto. Okay. Bone and kidney issues, decreased bone mineral, mineral density, osteopenia, osteoporosis, kidney stones, 1, 2, 3, 4, 5, 6 from PubMed. Articles, and that's only just what I pulled up just now. Lipid disturbances, cardiovascular concerns, um, an overall worsened lipid profile.

[00:25:57] Carrie Lupoli: A lot of these studies just came [00:26:00] out because these very low carb patterns were tied to higher, all cause mortality in some cohorts and controversial cardiovascular risk. 1, 2, 3, 4, 5, 6, 7 studies that I found on PubMed around that. Your liver and pancreas. There's ca cases of hepatitis, pancreatitis, um, and especially with prolonged strict use, that to me is what's scary, but like.

[00:26:26] Carrie Lupoli: If you can do it, if, if it's something that is thriving, remember that first question. Is it based in science designed for your body to thrive If you have to, if you're doing this for a long time, which is also the second question, can you do this for the rest of your life? And you do it longer and your body is actually getting worse?

[00:26:40] Carrie Lupoli: That's not working to me. It's not working. When I teach my clients around pfc three protein, fat carb every three hours, balancing your blood sugar using continuous glucose monitor at first to be able to monitor that and then bringing one on every maybe six months or so to continue to monitor that, it gets better over time.

[00:26:56] Carrie Lupoli: We actually can see with our monitoring that their insulin resistance [00:27:00] actually improves over time. I just got my blood work done. I'm a 51-year-old woman and I, my biological age is 38. Last year it was 41. Okay. Kidney DI disease context, an issue with diabetic medications. When you're doing keto, there's 1, 2, 3 studies on that.

[00:27:23] Carrie Lupoli: Um, increases in, um, animal fat and saturated fat while you're reducing all of the things like fruits and whole grains and legumes, which can impact disease. Uh, fiber deficiency is a big one because we're not eating any of real true fruits and vegetables that have all the fiber in it that we need. So by looking at, I mean, all of the research on fiber deficiency because of keto is like pages and pages and pages.

[00:27:55] Carrie Lupoli: Massive issues around constipation and digestive issues, gut health issues, [00:28:00] um, which also your gut is like your second brain. It helps with bacteria defense, it helps with, um, immunity, all of those things. And so it's just plain miserable to not have carbs. That's one of the biggest things that you actually see in the research is what's called adherence is low.

[00:28:22] Carrie Lupoli: And so people are not doing this because for long term, because it actually isn't a lifestyle that most people feel like they can live with. So when you think about all of these things, we have to recognize that the distress that our body has is not okay. And the diet industry, the weight loss industry is going to act like this is a new sheep.

[00:28:50] Carrie Lupoli: But it's this, it's a, it's this new. Yeah, but it's the same wolf. They're just wearing the clothing of a sheep. And if you can't answer yes to those three questions, it's like, it [00:29:00] makes my job so easy. What do you think of keto? Well, let's go through my little litmus test. Is it based in science designed for your body to thrive?

[00:29:08] Carrie Lupoli: A lot of people, it's always based in science. They're all based in science. That's why that second part is so important. Is it designed for your body to thrive? I'd argue no. Can you do it for the rest of your life? Some people will say, yes, I can. I'm like, are you cool with never having birthday cake again?

[00:29:23] Carrie Lupoli: Never having a quesadilla. And three, would you let your kid, uh, kid you love, do it? And, uh, so if, if you answer yes to all of those three, you're just wrong. You're, it is just wrong. So we need to like, just zoom out from the keto lesson itself, because this is the theme with every single one of these that I'm debunking.

[00:29:45] Carrie Lupoli: I mean, it's like. What do you want and why do you want it? Are you going after weight loss or are you going after health? Is this allowing you to have a better relationship with food in your bodies or is it making you more obsessed when [00:30:00] you actually implement this? Do you feel empowered? You probably do for the first few days 'cause you feel in control, but then you feel like you are in this cage.

[00:30:10] Carrie Lupoli: Because there are these rules and every single one of these diets has food rules. They're not tools, they're not ways to empower you to be able to make decisions that are adaptable and flexible for every type of thing that life throws at you. Whether it's good like a vacation or whether it's stressful like work and, and, and kids and money.

[00:30:32] Carrie Lupoli: If you can't do the thing that you have signed up to do, then. You are not actually going to be able to establish a lifestyle. You identify as a person that is always on a diet that's always trying to lose weight. This is the cage that the diet industry puts us in because the minute we can't do it forever, or the minute motivation fades because our why is about ego not based on something around heart and health, [00:31:00] well then it's easy to act like we were the ones at fault.

[00:31:04] Carrie Lupoli: And if you are starting a new approach out of frustration and punishment to your body, and you think you have just gone so far off the deep end that you deserve to be punished, that is a red flag right there. And so. Everybody walks into these a little bit different circumstances. Some people are scared because they got a, uh, a, you know, a a re a test result that was scary to them.

[00:31:29] Carrie Lupoli: And they know they have to get healthy, but their doctor tells them they have to lose weight. The, that's the title of the book. The subtitle is, well, we want you to really get healthy, but we think you have to lose weight first. No, we gotta flip it over and say, actually, what does the healthiest version of you do?

[00:31:45] Carrie Lupoli: Say, think and believe. Does the next thing I'm doing answer these three questions? And why am I doing it? Am I doing it because I care about this life container thriving for as long as possible so that I could [00:32:00] actually serve my purpose for as long as possible? Or am I doing it because I feel like I need validation from other people and I feel like the number on the scale what I look like is inhibiting my value?

[00:32:11] Carrie Lupoli: These are all things that we have to think about and recognize that nothing is gonna come overnight. This didn't happen overnight, and there is no quick fix. There is though a commitment to yourself for the rest of your life that is based in consistency and a relationship out of love, trust, and respect versus tell me what to eat.

[00:32:33] Carrie Lupoli: Eat this, don't eat that. These rules. Literally we'll keep you stuck. We have to throw out the rules, which means we have to take off the corset, we have to put on the crown and recognize that I'm going to show up for myself in a very different way for di very different reasons, and it is going to actually allow me to become the healthiest version of myself.

[00:32:55] Carrie Lupoli: So ketos off the table for me. Is it off the table for you too? I'd love to hear your [00:33:00] comments. I'd love to hear your thoughts. And if you wanna debate me, go right ahead. We can talk more. Talk to you next time. We're gonna dig into calorie counting next.